Sydney Marathon Diaries

Nutrition

Author

Kristopher Humphries
June 29, 2024

Another week in the books, and I'm pumped to share how the training is paying off!

Training Highlights

Not a lot to report this week other than the volume and two long sessions per week are really kicking in. Last week, I hit a 5km PB, and this week, the sessions have felt smoother than ever.

I spent a good chunk of the week glued to the US Olympic trials. The incredible performances there are firing me up for the upcoming Olympics and have been a huge motivator to push my own training to the max.

Nutrition Focus: Pre, During, and Post-Run

This week, I'll delve into my training nutrition—not just my day-to-day meals, but specifically what I fuel with before, during, and after runs.

  • Easy Runs: No specific nutrition plan, but I make sure not to run on an empty stomach.

  • Sunday Long Run: My toughest session, but I've found a routine that works. Before the 5:30am start, I prep with a Maurten Chew and 160 Drink Mix, followed by a Gel 100 every 45 minutes during the run. Closer to race day, I aim for up to 80g of carbs per hour to prep my stomach for race conditions.

  • Thursday Midweek Long Run: My stomach handles evening runs better. I eat dinner around 6-6:30pm, then hit the road at 7:30pm, sipping on Maurten Drink Mix 160 throughout.

Weekly Breakdown

  • Sunday: Long Run

    • 3.2 km (2 miles) @ 5:53 min/km (9:32 min/mile)

    • 9.65 km (6 miles) @ 4:57 min/km (7:58 min/mile)

    • 1.6 km (1 mile) @ 5:43 min/km (9:10 min/mile)

    • 9.65 km (6 miles) @ 4:57 min/km (7:58 min/mile)

    • 3.2 km (2 miles) @ 5:48 min/km (9:24 min/mile)

    • Total 25.75km (16 miles)

    • Avg HR: 167 BPM

    After last week's easy run, I was nervous about this marathon-paced session. Always glad to finish strong, but holding this pace for 42 kms seems daunting right now. Luckily, there's still 12 weeks to build that endurance!

  • Monday: Treadmill Run

    • 6.8 km (4.2 miles) @ 5:43 min/km (9:14 min/mile)

    • Avg HR: 140 BPM

    Binge-watching the Tour de France documentary on the treadmill made the miles fly by.

  • Tuesday: Easy Run

    • 6.8 km (4.2 miles) @ 5:41 min/km (9:10 min/mile)

    • Avg HR: 145 BPM

    Felt surprisingly effortless.

  • Wednesday: Treadmill Run

    • 4 km (2.5 miles) @ 5:43 min/km (9:14 min/mile)

    • Avg HR: 147 BPM

    Time constraints and fatigue cut this one short. Will see how I feel later in the week to make up the distance.

  • Thursday: Midweek Long Run

    • 9.65 km (6 miles) @ 5:39 min/km (9:04 min/mile)

    • 4.85 km (3 miles) @ 4:25 min/km (6:57 min/mile)

    • 3 mins @ rest

    • 1.6 km (1 mile) @ 4:25 min/km (6:57 min/mile)

    • 3.2 km (2 miles) @ 5:35 min/km (9:03 min/mile)

    • Total 19.4km (12 miles)

    • Avg HR: 158 BPM

    After bailing on an easy day, this midweek long run turned out to be my best workout ever. Even holding back, I pushed the pace too much. Walking away from this feeling ecstatic and confident in this training plan.

  • Friday: Treadmill Run

    • 6.8 km (4.2 miles) @ 5:43 min/km (9:14 min/mile)

    • Avg HR: 147 BPM

  • Saturday: Easy Run

    • 6.8 km (4.2 miles) @ 5:43 min/km (9:14 min/mile)

    • Avg HR: 152 BPM

    Hit the local trails to ease the body and mind.

Total Weekly Volume: 76.35km (47.5 miles)

Another week down, 11 to go until the big day. Touch wood, as long as training stays on track, sub 3:30 seems more than doable based on my current fitness.