10k | 18 days to go!

18 days to go!
My training schedule is approaching the grand finale. In 18 days I will run the NN Marathon Rotterdam 2025. This means that I am shifting the focus from endurance to race preparation.

Race prepatation is much more than just getting strong enough to run the distance - but it is also focussing on your nutrition before and during the race, planning your transport to and from the event. Having a race pace set that you want to mainstain - having a plan b, preparing your clothing , gadgets and music - and you need to run and rest. Need less to say, I learned to love the excitment the weeks just before the event.

Yesterday I did a VO2MAX session where I included 5x 600m fast pace in the run. Interval is something I still need to find my way in - I had some blisters and the upper side of my left calf was a bit tensed today. Some aftercare on the blister (cleaning + epson salt footbath + drying + vasaline) seemed to be effective.

Today I had a recovery run scheduled. Which sounded welcome especially with the tensed area on my calf. Starting the run at my recovery heartbeat range, I felt oké. After 2 km I felt the tensed area relax a bit so I could run a bit more freely. Due to perfect running weather, I decided to speed up a little and just make it a fun run.

Nutrition
Caffeine can provide a benefit during a long run, but only if you get an increased level compared to your base line. Because I drink way too much coffee (12-16 cups a day) - I decided to drop caffeine completely until the start of the race. Yesterday was day 1 - which was doable without any issues. By doing this I should be able to improve recovery (better sleep) and make my hydration strategy easier! (Side bonus, I wanted to lower my coffee usage for some time so this really provides a great motivation ;) )

Happy running!