Double Runs & New Shoes!
Hi all, welcome back to my running blog!
This week was a busy week at work so I had to be a little creative in getting some additional runs in.
One way to get additional kilometers is to run early or late. Another way is to do multiple runs a day. While it is a bit tricky as you have carefull to ensure sufficient rest and don’t overdo it, it also provides you the opportunity to work on 2 different aspects in one day.
Session 1
This morning I did an interval session - which is something that I am just getting started at.
The training consisted of 6x 400m repeats with 90 seconds of rest (walk / very light jog)
While the intervals went ok - I also realize that it will take some weeks to get better. I started too strong in the first interval - underestimating the distance and feeling the pace slip away little by little. Fun to experience this uncomfortable feeling - as I realize that this also means it can be a key to improve my overall speed. My goal for now is to add 1 - 2 interval sessions a week!
Session 2
After dinner I was able to sneak in another 5 km in mid zone 2. I didn’t push the pace as I did 2 tempo runs yesterday - so just a calm run to increase my blood circulation and speed up recovery a bit!
Ordering new shoes!
In februari 2025 I ran the Coast Marathon on road shoes (New Balance) but regretted that when I had to cross a swamp in the dunes. Therefore after signing up for the 2026 edition last week - I decided to order light trailshoes - my choice was the Salomon Sense Ride 5 (non goretex) - the water resisting features of goretex might sound smart , but if you get water in the shoes from above - the goretex will prevent it from getting out of your shoes. The Sense Ride focusses on allowing the water to exit the shoe as fast as possible rather than trying to keep it out. Very curious how it will allow me to cross the swamp this year!
In March 2025 I got the Saucony Omni 22 - to run the Rotterdam Marathon and 11 days later to break , and set a new PR (3:20:22) - so I can’t deny that these shoes are solid. My current pair is worn out did roughly 1300-1500 km on them, with 2 months to go for my next marathon I realized I should not take chances by getting a new model with the trainingspeak weeks closing in, but I also could not longer postpone replacing the shoes as the support was getting thinner. Therefore I just ordered the same pair again!
Happy running
I like your orange Hive Run shirt, looks cool!
Can we see a picture of the new shoes when you get them?
Thanks man!
Definitly, will show a photo when I get them!
Below a preview:
Saucony Omni 22
Solomon Sense Ride 5
Those look great for running, lots of padding!
peak weak closing in always feels like a tiny storm in the head. Keeping pace now and and not overdoing it should keep the line steady, my coffee would be terrified right about now. Are you dialing back cardio a notch to keep the legs fresh?
Haha yeah, peak weeks definitly resemble a tiny storm! While I absolutely love running , peak weeks (when you aim to race a marathon) can be alot, to an extent you run because your schedule tells you to run, joy is not always there haha!
Yes, I will be tapering for this marathon. As I will focus on a pacing a friend rather than setting a time for myself- my peak weeks don’t need to be that extreme. And 2 week taper will be sufficient for fully fresh legs!
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totally get that tiny storm vibe, and and keeping peak weeks saner makes sense when you’re pacing. A two week tAPer should leave you popping fresh on race day. What pace are you targeting for your friend, even splits or a gentle negative split? Maybe keep one short unstructured jog in there just to feed the joy.
Yeah, still thinking about a custom pacing strategy.
His first marathon april 2025 he ran 4:11. But now he took a little more serious approach. Initially he wanted to hit 4:00 in November, now he thinks (or hopes) to achieve 3:45.
My initial thoughts on a strategy would be to target 3:55:00 - with a very slight negative split (5:37/km first half - 5:30/km second half) to have a little margin from crowding and the flexibity to be make a small adjustment in the second half to hit 3:50 if we feel it is achievable. But I will need a few running sessions with him to see if that realistic. Also need a chat with him to aline on goal time. But it will be fun!
Unstructured runs are the best and a real blessing in a heavy peak week!
love the plan to anchor at 3:55 with room to slide toward 3:50 if the legs agree. Given 4:11 to now, 3:45 looks doable with even early splits, a tiny negative late, and and zero surges in the first 10k. Maybe test it with a 12 to 16 km steady at about 5:33 to 5:35 plus 3 by 1 km at the second half pace, and lock the gel schedlue and water timing. Do you two prefer a pacer group or quiet running so you do not get pulled too fast?
100% that is the way!
Nutrition plan is locked in (not depending on aid stations - bringing everything ourselved)
gels (sis isotonic) every 20 min (except for gels 5 and 6)
gels 5 & 6 (sis double expresso)
after that back to isotonic - will provide a caffeine boost at 30-34km
salt tabs (every hour)
1l water + electrolyte (sis hydro 4 tabs / 1l) drink small sips every 20 min / starting 10 min in.
That way we don’t get distracted with the aid stations and can just ignore those and stay in the rhytm!
I am very much a solo runner, don’t like running with a pacer group myself - so we will just run as a duo. Luckely this is a small marathon so I don’t expect that much large groups!
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