The Road To Barcelona Marathon: Ali Edition Week 2

Pushing Boundaries

Week 2 of marathon training is in the books, and Ali has taken another step forward. This week saw longer runs, some mental challenges, and a few tweaks to his routine to keep him on track. Our focus has been on increasing his mileage steadily while helping him stay injury-free and confident. Let’s dive into what this week looked like and the lessons we learned.

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The Training Plan: Gradual Progression

This week, Ali ran a total of 25 kilometers across three runs:

• Run 1: 45 minutes
• Run 2: 49 minutes
• Long Run: 80 minutes

These first weeks the focus is on gradually increasing the time spent running, which allows his legs to adapt to the increased load while reducing the risk of injury. The long run, in particular, is the cornerstone of marathon training, and Ali’s first 80-minute run is a strong milestone in the right direction.

To complement his running, we continued with a leg strength-focused gym session targeting his running muscles to build that strength and endurance. However, he experienced some lower back pain after leg day, so we’ve introduced lumbar back stretches to his routine.. These will help strengthen and stabilize his lower back, especially as he spends more time on his feet.

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Overcoming Mental Hurdles

Training for a marathon is as much a mental challenge as it is a physical one, and Ali had his first big test this week. Can he keep adding distance? During his second run, he doubted himself, questioning whether he could run a marathon. Moments like these are normal, especially when training pushes you out of your comfort zone. It’s the messages after that make everything worth it, “My legs were dying during the run, but they are fine now”

Advice for Self-Doubt: When those thoughts creep in, try to smile. It might sound strange, but smiling can help shift your mindset. Remind yourself why you’re doing this and embrace the moment. Running a marathon isn’t just about crossing the finish line; it’s about proving to yourself that you’re capable of more than you think. Ali is doing just that! 

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Pre-Long Run Nerves 

Ali also faced some pre-long-run nerves this week, wondering if he’d be able to handle 80 minutes on his feet. It’s a natural response—long runs can be intimidating, especially early in training. We talked about breaking the run into smaller, manageable chunks and focusing on one section at a time.

After the run, I received some proud messages from Ali. He’d done it, and there was a real sense of accomplishment. These moments are what marathon training is all about: pushing past the doubts and proving to yourself that you can do it.

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Fueling Tip and Recovery Tips

This week, we discussed some fueling tips:

• Pre-Long Run Nutrition: Carb-heavy meals the night before a long run are essential. They provide the energy needed to power through extended periods on your feet. 
• Post-Leg Day Protein: To help his muscles recover and rebuild, we’ve emphasized the importance of protein intake after strength sessions. A good rule of thumb is to aim for 20-30g of protein within an hour of training.
• Sleep: Recovery doesn’t just happen in the gym or at the dinner table. Quality sleep is crucial, especially now that his training load is increasing. This is evident as his toughest run yet was after having a few beers the night before, which in turn affected his sleep.

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Key Takeaways from Week 2

1. Progress Takes Patience: Gradual increases in training volume are key to avoiding injury and building endurance. Ali’s 25 kilometers this week are a step in the right direction.
2. Mindset Matters: Doubts will come, but staying positive and focused on the process makes all the difference. Small wins, like completing a long run, are what build confidence, these stacked on top of each other make a massive difference.
3. Recovery is essential: Proper nutrition, and sleep are just as important as the runs themselves.

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Looking Ahead

Next week, we’ll continue to build on Ali’s progress with some even longer runs. Can he maintain his momentum as the mileage increases? Stay tuned for Week 3 of The Road to Barcelona Marathon: Ali Edition.

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Training for a marathon is a journey filled with challenges, breakthroughs, and moments of self doubt and pride. Ali is already proving that he’s up for the challenge by showing up every time and fighting to the end even when legs are screaming. If you’re considering your own marathon journey, remember, the hardest part is showing up. The rest is just putting one step in front of the other and trusting the process.