My running week! 105km total

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Hi all!

It is Sunday morning! Which means time for a classic long run!

Today I did a 26km run in which I stayed in my little village, running from park to park and making some fun loops in between.

While the run itself was pretty fun, the high humidity was making the run quite challenging. Not only was (literally all) my clothing completly soaked after 5km, I noticed my feet were swelling a bit at 10km forcing me to check for hot spots/ starting blisters. Around 20km I noticed crafting (at all the wrong places). But we finished the run in good spirit!

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Today’s run closed a strong training week for me:

Monday: rest
Tuesday: 30km zone 2
Wednesday: 8km hill training
Thursday: 12.5 km zone 2
Friday: 16 km zone 2
Saterday: 12.2 km zone 2
Sunday: 26 km zone 2 / low zone 3
Weekly total 105 km

For me, running on a lower heartbeat dramatically reduces the need for resting days. So I can easily add more volume in a week - for example : there was only 12h between Saterday’s 12 km run and Sunday’s 26 km.

While I am 20 weeks out of my next planned marathon - where I will act as a pacer to help a friend to reach his time goal. I incorporated this week as a stress test for the body. How does it handle the additional load? Furthermore I am considering running another marathon before the already planned event to celebrate my first marathon 10 yeara ago - this October!

Happy running!

hiverun sportstalk proofofbrain pimp cent bbh slothbuzz running lolz vyb
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8 comments
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A hard week, if I agree with what you say training in zone allows you to do more distance without causing so much muscle fatigue.

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Has running with a lower heart rate and increased mileage effected top end speed?
I have been doing a lot more zone 2 running to build mileage but my 5km parkrun time has slowed

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(Edited)

Hey! You are correct - if you soley do zone 2 runs - you will become more energy efficient on that meaning your long run speed will become a little faster over time while maintaining the same heartbeat.

The tradeoff with zone 2 is that you train with slower strides compared to tempo runs and interval. Therefore you will also get used to that and thus limiting your top speed!

Therefore in a training program it is often suggested (for example in Pfitzinger’s training schedules) to dedicate sufficient time to speed work aswell using a format like:

Monday: rest
Tuesday: speed work (interval)
Wednesday: mid distance zone 2 run
Thursday: recovery run (with little speed work => 10x 100m strides)
Friday: short tempo run
Saterday: rest
Sunday: slow long run.

That way you balance speed and endurance and should see growth at both goals - while maintaining sufficient recovery time.

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