After my tuesday mountain marathon simulation I had assigned a full week for resting and (active) recovery. Apart from some blisters I felt fine - the soreness in my legs was there but not to an extend that it would hurt.
I did a few light days (core work and cycling) and decided to do an injury check run today. Here the main goal is to activate your muscles to an extend in which you can feel them actually working so you can idenify if the deeper tissue is damaged so you can customize your recovery where needed.
I decided to do a 1km warmup (zone 2) then run 5 km progressively in zone 3 (close to marathon race pace) and then do a cooling down in zone 2 again:
The run went smooth, no real issues or pains at all - although I did notice that it is yet again time for new shoes. My road shoes (saucony omni 22) are great but not really durable.
For next week I will rework my trainingschedule a bit so I can inclusde 1 weekly hill session (hard) and 1 hard interval session as main elements. I feel my climbing foundation is getting stronger and I feel I know how to keep improving that to be where I want to be before September. Next to my Jungfrau goal I also have some tempo goals to reach in 2026:
- sub 20 | 5 k ✅ (januari)
- sub 40 | 10 k
- sub 1:30 | 21.1 k
- sub 3:00 | 42.2 k
So I will try and dedicate my Wednesday for additional speed work!
Today during my run very typical Dutch weather, sun, rain and strong wind all within 40 min - feels great being outside!
Happy running!
