A much better long run than anticipated. Found a stretch of canal to run along so I could keep pace fairly consistent without hr getting too much out of hand, even had enough left to push on the final 2km before finishing with 5 minutes cool down walk #running #longrun #sundaylongrun #polarrunning #runnersofmastodon #RunningCommunity
6 Wochen vor #Bienwaldmarathon. Heute stand das intensivste Training der gesamten Vorbereitung auf dem Programm: #LongRun 20 km GA1 + 15 km Wettkampftempo.
Die Belastungsdauer entspricht ca 90% der geplanten Zielzeit. Damit ist diese Einheit eine sehr gute Simulation der Endphase, in der das Rennen richtig schwer wird und der #MannMitDemHammer droht.
Die Herzfrequenz ist erfreulich niedrig geblieben. Ein mögliches Indiz, dass (ähnlich wie bei den 10k letzte Woche) die Form den Zielen voraus ist. Besser so als umgekehrt. Andererseits ging es auf den letzten 15 Kilometern auch 50 m bergab, da habe ich ein bisschen geschummelt.
Nach so einer Einheit ist die #Regeneration wichtig. Für mich heißt das: unmittelbar danach genug Kohlenhydrate zuführen, Dehnung, Mittagsruhe und gesunde Ernährung, viel trinken, viel Schlaf. Morgen ist #Ruhetag (sehr langsames #MdRzA als Ausgleichstraining).
In drei Wochen steht zum Abschluss der Vorbereitung der #Halbmarathon der SKV #Mörfelden auf dem Programm, dann beginnt schon das Tapering.
Starting on my biggest training run now... I'll meet my future self in the other side.
So I just ran a marathon.
My initial goal: "If the time started with 4, that would be nice". The real goal: "Finish".
Official race time 4:47:34
Strava moving time 4:44:42
I didn't run this for the time, I ran it to outdo myself. At the finish line when I saw my son and wife, I had a good cry. It all came out, all of those emotions. It's been a hell of a year, fighting death, trying to stay alive. This marathon and crossing the finish line means a lot to me in many ways. Training hasn't been easy and I've missed a few runs. But I did it! I can't believe it.
I knew in advance that nutrition was going to be a problem. As a nerd, I suck at eating. On Friday I had sushi and pasta, maybe that saved this marathon. Breakfast: protein bar, pre-workout shot, banana, energy candy, sports drink. Way too light. Luckily, I left Powerade and four gels at the service station. For the last lap (10km) I saved 2 gels. I "hit the wall" surprisingly early on at 26km, that is when I started to get hungry. The pit stops helped a bit, got water and sports drink.
The pace stayed good for 30km, after that it was just survival. But I fuckin did it! 
The weather was PERFECT by the way. Absolutely magical, 15 degrees Celsius and no rain, last 10km drizzle. As soon as I crossed the finish line, the skies opened up.
Oh, and it was nice to have the other side of the lake open for the race, it's been closed for a year.
The numbers are in Strava: https://www.strava.com/activities/12407831622
I'll have my first Marathon ever on Saturday. I suck at eating. I don't eat breakfast and I tend to go with fatty food like pizza too often.
Runners of Mastodon: What to eat this week? Help me out.
For Finns: Mitä ihmettä tarkoittaa "tankkaaminen"?
Well, it was a gorgeous day and the pace felt good. I've oft noticed how many more pics come from the beginning of a long run, for near the end one cares for little hut its completion.
Soon to depart on another grand tour of Santa Rosa. One seeks the flats. One seeks sore feet.
I've been running long runs (20-30km) carrying a bottle of half a gallon of water in my hand. I think it's time to start thinking about purchasing a running vest. I know nothing about them, but preferably the vest should in some way contain a holding of 1500ml of water minimum.
Runners out there, what do you recommend?
Don’t think I’ve had to abort a run before but today was the day. Had a 1hr 55 min zone 2 run scheduled for my half marathon training plan and was about 30 minutes short of completion when my ankle gave way and caused a minor sprain. Luckily it wasn’t that bad so even though the run had to be stopped I could still walk the last 4k to my car #running #halfmarathontraining #longrun #nikerunclub #NikeRunning #runningcommunity #runnersofmastodon #mastorunners #oldguysrule
Anyone else having motivational problems to go out for a 2h long run after fall has come? Even worse, getting on the treadmill. I need to find my next goal! #running #marathontraining #longrun
Sunday long run done 
90 minutes easy pace #running #sundaylongrun #sundayrun #longrun #stravarunning #loverunning #runningmotivation #runningfitness #runnersofmastodon #mastorunners #oldguysrule #oldguysrun
#LongRun was great, #PacificCrestTrail is a green wonderland here, hasn’t greened since 2020.
Went far enough to see how my fitness and conditioning is after this injury and long recovery. If I’m ok tomorrow, I’ll do a back to back long run, then really find out Monday. If it’s all good, I’ll jump into a schedule Tuesday but skip ahead to 25-30 mile weeks.
Recovery time was like a big taper on the floor so I did lots of dead bugs, bird dogs, bridges, and clams while bored. It all helped 
