post-marathon recovery

Yesterday evening I biked for an hour, about 22km. Soreness on muscles is gradually fading away. Today's evening schedule:sleeeeeep!

excellent experience!

Rain did not stop 40,000 runners last Sunday! We ran the Berlin marathon and we are very proud!
I did a personal best (inspite of the rain!) and clocked in at 3:18:20. Very happy to spot my parents among the crowd cheering for me, at 21km and 38km. Fans always give us runners an extra confidence boost!
Post-race plan: rest-sleep-walk-bike. But mainly, sleep!
In the coming cold months, intensity in my training will drop, as speed sessions and intervals are almost impossible to run in the cold. That is fine with me - my training for the past 4 months was very intense. I am happy to switch to slow and easy running for a while!
I have no idea what my next goal will be. Will give it some thought in October.

last post before Berlin

Today I ran 15km easy. I feel rested, so I am hoping for the best!
Unfortunately the weather forecast for the race is rain, so I will have to keep my targets flexible. I would love to reach the finish line in good health and in cheery mood!
Tomorrow 10km easy and then on Sat 5km easy... Oh my god! The race is so close! Fun/anxiety/excitement!
I was thinking of following the 3:30 pace maker and see how it goes. But I will know my pace once I cross the start line! Totally unpredictable!
My father will be at the 20th km cheering with a banner. My mom will be waving flags at the 35th km. Her cheers will fight away the wall!
Magic words for the marathon: patience- persistence- positive energy.
My next post will be after the race!

today and 3 days to go!

Last days before the race - resting thoughts:
Yesterday evening I went for a 1hr walk, and felt my right knee strained. Probably it is nothing (or just nerves!) but it makes me think: during the marathon, every strain counts, and after the first kilometers, any discomfort can become larger than life. Caution is needed, but also remember: no pain no gain!
As for my pace: the last 8 days before the race I run with no chronometer. I have no idea how fast my pace is, but I do know how it feels: sustainable! I will know my pace after the first 5km of the race!
At the start line, my main goal is to finish the race. After the first 5-10km, I will know how my body is responding. After 20-23km, I will be more confident that I can make it!

another experience

So the story of a colleague, is as follows: Back in his twenties he was semi-pro runner in West Germany. His distance was track and field 10km, road racing 10km or more. When preparing for the marathon, he trained in hilly Aachen, about 80-90km per week with high quality sessions. His marathon race in flat track of Hamburg: he ran 4:15 per km until the 25th km. When hitting the wall, he followed his friends' advice and went even faster, at 4:10 per km until the 32nd-35th km. Then... he slowed down, and finished almost walking. Total time 3:06, he was initially aiming at under 3:00.
The marathon is always full of surprises, no?
My training these days: yesterday 5km easy, today 15km in the fog, incl 3km at race pace. Tomorrow is a day off, then all easy runs, low mileage and sleep! until Sunday.
I will do my best to enjoy the experience!

tapering: sleep-chill-run a bit

On Sat I did a long-ish run of 25km, and then yesterday 15km. It sounds too much, I know! Yesterday evening I went to the spa and chilled.
This week: I will sleep and rest more in the evenings. No evening exercise activities! Training-wise: Today I would like to do 5km easy in the evening. Tomorrow 15-18km. Wed off. Thu 15km, the last 5km at race pace. Fri 10km, Sat 5km. Sunday is D-day!
I can't believe my race is in 6 days! Excited!!!

tapering thoughts

I am currently worrying about my tapering. There is a fine line between doing too much in the last 14 days before the marathon, and tapering. If one goes too tired to the start line, he could end up going too slowly and reaching the finish line in 4.5 hours. But truth be told, finishing the marathon is an achievement, no matter how long it takes. The only problem with a run of 4.5 hours, is that the body gets very tired.
My tapering is progressing as follows: yesterday I ran 12km easy, today 13km incl about 3km fartlek. During the easy sessions of fartlek I tried not to let the pace get too slow, just slower than the fast sessions.
I can't believe the race is so close!
Have a great weekend!