Marathon

I am training for the Rotterdam Marathon. Stats, schedule, and progress notes.

Training stats

Current longest run :
15 KM.

Previous record :
21KM (2011)

Pace :
6:03 per km.

Schedule :
twice per week.

Marathon start :
Sunday, April 13th, 2025.

Peak training :
February 2025

Peak distance :
32KM

Full-body workouts :
2

Yoga sessions :
2 (strength specific)

Body composition

Height:
188 CM.

Weight:
71.6 KG.

Weight change:
-1.10 %.

Waist change:
-1.67 %.

Butt growth:
+3.04 % change in butt circumference.

Calories:
3000 consumed daily.

Point 0:
2024-04-15.

Differentials are calculated from Point 0.

Training schedule

The table only shows "mission critical" runs, which I have dubbed "long runs". I try to go for at least one "short run" (< 9km) in any given week. I don't know if running twice a week will suffice. I may have to increase volume, but we shall see.

Period	Weeks	W1	W2	W3	W4
November	4	13	15	12	10
December	4	15	17	19	21
January	4	12	16	22	24
February	4	12	28	14	32
March	4	0	15	30	15
April	2	10	5

Progress notes

Mental state refers not to mood but training expectations. Do I feel positive or negative towards reaching my next goal?

Note	Month	Mental state
I can comfortably run 10Ks now. Designing a new program with full-body workouts. Improving overall strength and flexibility should have a positive effect on my training.	october	positive
No injuries but must increase work on any muscles that affect the knee. 15K at a comfortable 6 min/km is doable. I feel 20K is within reach.	november	positive
I injured myself on the 24th. I don't think it's overuse. I ran on tilted terrain for at least a kilometer. The road was heavily slanted towards the right creating an imbalance of forces pressing down on the knee. I'll give it rest and assess where I am in a week. The Bruggenloop (15km) is coming up! I did a full body workout today (27th) without pain. I'm hopeful.	late november	positive