In this episode, Lou takes listeners through an in-depth look at her marathon training block as she approaches race day in just two weeks. She shares insights on her training journey over the past 12 weeks, including weekly mileage increases, key workouts, and the importance of fueling strategies. Lou discusses the challenges of balancing marathon training with hyrox conditioning, emphasising the significance of strength training for injury prevention.
KEY TAKEAWAYS
The marathon training block consisted of a 12-week period with a gradual increase in weekly mileage, peaking at 92 kilometres. The tapering phase has begun, focusing on reducing volume while maintaining intensity to prepare for race day.
Important workouts included longer sessions and tempo runs, with specific interval training at race pace. Notable workouts were the "666" (6K easy, 6K race pace, 6K faster than race pace) and a structured interval session that emphasised maintaining pace under fatigue.
A significant focus was placed on pre-run fueling, moving away from fasted runs to consuming a full bagel, banana, and honey before longer sessions. The importance of practising fueling strategies during long runs was emphasised to prepare for race day.
Mental strategies such as visualisation and setting multiple goals (A, B, and C) were discussed to manage expectations and maintain motivation. The goals included aiming for a personal best, qualifying for Boston, and simply beating last year's time.
The training plan included not only marathon preparation but also conditioning for hyrox, leading to a demanding schedule of running, strength training, and conditioning sessions. The importance of recovery, nutrition, and mental resilience was highlighted to cope with the intensity of the training.
BEST MOMENTS
"I've increased it all the way up to my biggest week, which was last week where I hit 92km. That's a big week."
"You still have to strength train if you are a runner; it's even more important. You are way less likely to get injured if you are running and strength training combined."
"I always set an A, a B, and a C goal, because as I said, it doesn't always go to plan on the day."
"It's important to plan because you need to work out your rest day, minus two weeks off for your taper."
"The hardest bit is getting up every single day and going for that training run, getting enough sleep in, getting the carbs in."
VALUABLE RESOURCES
https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com
ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892
Apply to be coached by me here: https://tr.ee/TFsv2VpeG4
HOST BIO
Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.
Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.
This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/
