Flying High through Valencia (M 2016)

Date: 20 November 2016
Goal: Sub3h
Finish: 2:59h (PB then)
Rank:
Shoes: New Balance Vazee 2016

“The point is whether or not I improved over yesterday.
In long-distance running the only opponent, you have to beat is yourself, the way you used to be.”
Haruki Murakami

Following my last marathon attempt in Brussels 2013 and all the running and races I had put in during the following years, the SUB3h-marathon sonic boom had to come! My PhD studies just came to an end in early 2016 and I could focus more on training. With Valencia being my second (or rather third 😄) home, and being one of the fastest official tracks in Europe (pretty, pretty flat), the decision stood.

To make it a success, the full 6-months prior to the race were dedicated to ramping up mileage for the last 10 weeks of focused preparation (once again following a plan by German legend H. Steffny). My running suffered a bit toward the end of 2015 as a consequence of thesis finalizing, so I had to increase weekly mileage from ~45km to close to 90km by adding one or two more days a week and increasing long run duration on Sundays.

It was also the first time I took nutrition more seriously, both during training as well as during the race. My bodyweight dropped from 81kg in July to 73kg by November, mainly just because of leaving crappy foods out most of the time (refined carbs, sugar and sweets, pastries, etc) and focusing on proper nutrition (full-grain, lots of vegetables and fibre, proper protein). I set up a gel-nutrition-plan for the race, writing the important km marks for gels/iso-drinks (with/without caffeine) on my lower arm :-).

Spanish races are really the way to go (so far 1 marathon, 1 HM, 1 town race, 1 trail race), organization, value for money, food/drink supplies, enthusiasm & cheering(, and T-shirt), are always great! The race itself was amazing.

Specific training: 10 weeks following H. Steffny Sub3h plan.
Including long intervals 5x1000m, 4x2000m,, 5x3000m
tempo runs: 8-12km between 4:30 and 4:00 pace
longest run: 35km in 2:40h, crescendo run (three of those)
Totals (10 weeks prior): 840km

FunRun anecdote
Tears at the start – tears at the HM mark – tears at the end
Flying high through Valencia.

FunRun song
Daft Punk – Contact