Marathon Training Week 9: Longest Run Success

Week 9 of my marathon training saw me tackling the longest run I’ve ever done — a 32k long run on Friday. This was the second week in a row of surpassing the 30k mark, and my body seems to be getting more accustomed to the high mileage and the toll it takes.

Schedule for the week

Sunday: 10k progression run (56:11, 5:36 min/km)
Monday: 5k recovery run (36:20, 6:56 min/km)
Wednesday night: Strength Training – Level 1 (58:18)
Thursday: Rest Day
Friday: 32k Long Run (3:43:40, 6:59 min/km)
Saturday: Rest Day

32k Long Run Recap

This was my longest-ever run, and it felt stronger compared to last week. I took it extra easy on the uphills and followed my gel strategy, taking them at 12k, 18k, and 22k. Around the 25k mark, I realized I needed an extra sports drink and stopped to get one, which helped push me forward.

Although my legs started feeling heavy near the end, especially during the final stretch, I found a rhythm and managed to push through. Leg cramps crept in with about 1-2k left, and this is visible in my cadence drop on the analysis. But despite this, my energy levels were steady throughout, and I felt confident knowing I had what it takes to finish a marathon.

As I’ve been running this route since my 22k long run, I know it well now. Reaching the inner circle of Regents Park felt like a significant achievement and a big mental boost. Every step on the way back was a step closer to the finish line. The cramps were tough, but the mental strength and preparation kept me going.

Elevation Challenges

The elevation was no joke this week, especially with a stretch that had a 15.7% gradient. Each uphill felt like a mountain, but I was determined to get through them. I slowed down deliberately on these climbs to save energy, which paid off, allowing me to keep going once I reached the top. The steep gradients and uphill battles tested my endurance, but each climb gave me more confidence for race day.

Jen’s Feedback and Next Steps

Jen noted my progress with fueling and consistency, especially on the hills. Her support reminded me that these long runs are not about speed but about finishing strong. We’re now planning a call to finalize my pace strategy for race day, aiming to finish under 4 hours. Jen highlighted the importance of maintaining effort over speed on inclines, which really resonated as I pushed through those steep climbs.

We’re also discussing a carb-loading plan three days before the race to ensure I’m fully fueled. I’ll follow that up with a light, energy-packed breakfast on race morning to be at my best.

Mental Gains and Physical Strength

This week taught me that it’s about completing the distance, not racing against the clock. I’ve become more comfortable with slowing down when necessary, especially on challenging terrains. This approach has been a game-changer, especially as I faced inclines that seemed endless. But now, I know that if I can handle these, I can handle anything on marathon day.

Reflection

The distance is daunting, but each long run builds my confidence. Running up Highgate Hill and managing my gel strategy gives me the belief that I’m ready to take on the marathon. The last stretch home was a battle with cramps, but the feeling of finishing a 32k run has reassured me that I can do it on race day.

With tapering on the horizon, the focus now is recovery and maintaining the energy I’ve built. The mental and physical challenges continue, but this week’s progress feels like a significant step forward.

Weekly Totals:

Total distance: 47.26 km
Total time: 5:16:13
Elevation gain: 307m

Week 9 was a test of endurance and determination. Now, onward to Week 10, with my sights firmly set on race day!

I’m thrilled with how far I’ve come, and I’m ready for the challenges ahead. Let’s keep moving forward!