Instagram story viewer> @slowrunfast> Posts

Slow Run Fast

@slowrunfast

undefined

POSTS STORIES REELS TAGGED

Download All

Five days after my first 50K, the legs came back faster than expected.

Three days out: 10km easy, the first run back. Four days out: a 9.6km tempo session, beat every target pace.

That’s not the aggressive version of a comeback. This build is actually starting slower than usual, on purpose: the ultra took a real toll, and a 2.5 week trip to Slovenia starts in a few days and limits structured training regardless. Both things are shaping a cautious start to the next block, even with a tempo run already in it.

Antwerp Marathon is 18 October, sub 3 is the target.

Full recovery check and the reasoning behind the pacing, swipe through.

#slowrunfast #ultrarunning #marathontraining #recovery #antwerpmarathon by @slowrunfast

1

1

a day ago

First 50K. Done.

This is the full breakdown: splits, heart rate zones, fueling, and the honest list of what held and what didn’t. No summary version, no best-of reel. Just the data.

The Reel from Monday showed the real footage and the watch as proof. This is every number behind it.

Everything on this account for the last months (Zone 2 base, taper, fueling strategy, strength work) was pointing here. Swipe to see if it worked.

#slowrunfast #ultrarunning #firstultra #50k #runningdata by @slowrunfast

6

4

3 days ago

First ultra done. 51.71km, 4:14:10, 4:55/km average.

No finish-line photo. It was just me and the road, so the watch is the proof. Three places I actually passed: a canal in the polder, the dunes, the sea.

Full breakdown: splits, fueling, zone data, what held and what didn’t. Drops Wednesday.

#slowrunfast #ultrarunning #firstultra #50k #runningjourney by @slowrunfast

2

1

5 days ago

Your easy pace is probably not easy enough. Most runners train in a gray zone: too hard for Zone 2, too easy to count as real work. Real Zone 2 feels almost boring, full sentences, nasal breathing, a pace that seems too slow to be doing anything. Drop your easy pace in the comments, let’s see who’s actually running easy.

#zone2training #runningscience #runsmarter #aerobicbase #slowrunfast by @slowrunfast

4

0

10 days ago

Most runners think carb loading means one enormous pasta dinner the night before a race. That’s not how glycogen supercompensation works. It takes about three days of elevated carb intake combined with a taper, not a single meal. Here’s the actual protocol, why the scale might jump a kilo or two before race day (it’s not fat), and why spreading your carbs out beats one giant last-minute plate.

How do you carb load before a big race? Drop it below.

#carbloading #marathonnutrition #racedaynutrition #marathontraining #slowrunfast by @slowrunfast

5

0

12 days ago

Eight days out from my first 50K, and tomorrow’s forecast is another 31 degrees. No rain, just heat that makes even an easy taper run feel harder than it should.

Bowerman wasn’t saying conditions don’t matter. He was saying the runners who show up anyway are the ones building the resilience that counts on race day.

Taper miles aren’t supposed to be hard. But showing up in the heat, at an easy pace, still trains the mental habit I’ll need on July 19th.

What’s your go to excuse on a rough weather day, and how do you talk yourself out of it? 👇

#runningmotivation #ultrarunning #runnersmindset #runningcommunity #slowrunfast by @slowrunfast

1

0

15 days ago

Ten sets of 400m, ten days before my first 50K. Volume is quiet right now, but the legs still know how to move fast. This is the intensity side of the taper, the part that keeps you sharp without adding fatigue. More on why in this week’s post.
#slowrunfast #ultrarunning #runningscience #speedwork #50ktraining by @slowrunfast

3

2

17 days ago

Most runners lose their race in the fueling plan, not the training plan. The old approach of one gel an hour and water only leaves a real energy gap once you pass the two hour mark. Here is the actual carb and fluid range used by elite endurance athletes, and why testing it in training matters more than anything you do on race day.

What’s your go to fuel on long runs? Drop it below.

#marathontraining #ultrarunning #runningscience #runsmarter #slowrunfast by @slowrunfast

4

0

18 days ago

Thirteen days from my 50K and I keep seeing runners confuse taper with deload. They are not the same tool. One is built for a race on the calendar. The other is built for staying durable over the long run. Which one do you actually need this week?

#runningtips #trainingadvice #ultrarunning #runsmarter #slowrunfast by @slowrunfast

4

0

20 days ago

Two weeks to my first 50K. Taper does not mean soft. This run had two hard 1km hotspots built into an otherwise easy 23km. Volume drops during taper, sharpness stays.

#zone2training #ultrarunning #tapertraining #runsmarter #slowrunfast by @slowrunfast

6

3

20 days ago

15 days out from my first 50K, and the conversation that matters most this week isn’t with anyone else. Goggins has been in my ears through most of this build, his books and podcasts included, and this line keeps surfacing on the long runs, right when the legs are willing but the head starts negotiating.

Self supported means no aid stations, no pacer, no one to talk me through the low points but me.

What’s the internal conversation you have to win before your next hard effort?

#runningmotivation #ultrarunning #runnersmindset #runningcommunity #slowrunfast by @slowrunfast

2

0

22 days ago

Most runners avoid the gym because they are afraid of getting slow. The research points the other way.

Strength training does not make you bulky. At 2 sessions per week focused on single leg movements, it makes your tendons more resilient, your glutes more powerful, and your stride more efficient.

You do not need a full program. You need a single leg squat, a Romanian deadlift, and a calf raise. Three movements, twice a week, after your easy runs.
#strengthtraining #runningscience #runsmarter #injuryprevention #slowrunfast by @slowrunfast

2

0

25 days ago