Simple but effective 🤌🏻 #running #hybridathlete #hybridtraining

What I eat on a long run day (27km) 🏃 Coming into the peak of my marathon training block, the weekly kilometres are high, making nutrition super important at the moment. On long run days, my intake is slightly higher to accomodate for the extra calories burnt. I always use the @MOVE WITH US App for my recipe inspo 😍. Here is an example of what that might look like: What late this day: 🍌 Pre-run: Oats & Banana I always make sure to have some sort of carb before my runs. I try to eat this 40-60 minutes before my run. ☕️ Coffee: @Beforeyouspeak Coffee DC: ANNABELLE 🍓During run: Gels On long runs, I am to consume a gel every 35-40minutes in order to keep my energy levels high. These are usually pure carbs 💦 Post Run: Coconut water & Electrolytes It is super important to replenish the salt and water lost through sweat on my run. This does wonders for your recovery. 🍔 Lunch: Grill’d Summer Sunset Burger and regular chips 😮‍💨 🍓 Snack: Strawberry & Banana Protein Smoothie Frozen Strawberries, banana, @Naked Harvest Supps Protein Powder (DC:ANNABELLE), almond milk, ice. 🍣 Snack: Spicy Tuna Rice Cake Rice Cakes, avocado, tomato, canned tuna, Siracha kewpie. 🍜 Dinner: Honey Soy Chicken Rice Noodles Rice Noodles, Chicken, spinach, capsicum (Sauce: tamari, lemon juice, honey, ginger, garlic) Feel free to use for some recipe inspo but adjust volumes to fit your needs 🫶🏻 - - #whatieatinaday #foodinspo #food #hybrid #hybridathlete #recipeinspo

My longest run ever 😍. T-minus 6 weeks until race day #marathontraining #running #hybridathlete #hybridtraining

Shes really having full concerts #marathontraining

Run slow, to run fast 🏃 These times are not a before or after. One is taken from my Sunday slow, low heart rate runs, and the other, my 10km time trial yesterday. I'm sure you've heard the phrase you have to run slow to run fast, but what does that actually mean? By incorporating low heart rate runs into your training, you are making your body more efficient and increasing your aerobic capacity. Training in 'Zone 2' (60-70% of max HR), makes oxygen the prime driver of energy production and improves mitochondrial function. If marathon training has taught me anything, it's how important these runs are. They should take up most of your training. If your body is more efficient, it's going to be way more effective at getting oxygen to the muscles and preventing fatigue on those faster runs, allowing you to go harder & faster for longer. If you're having trouble running slow and keeping a low heart rate, stop and walk for a bit until it drops back down, then pick up a run again. I still do this sometimes! No matter how frustrating it may be, be patient and trust the process 🤞#marathontraining #hybridathlete #hybridtraining