Week 6 of my prep was a whirlwind of family, celebration, and squeezing in runs amidst a friend’s wedding in Turkey. Last week I said was happy to have this as a taper week, the ambitious target was 55km but landed at 44.75km due to packed days and festive nights. Despite the shortfall, I tackled my first hilly runs in ages, hit a great 4:52 min/km tempo, and soaked in Turkey’s stunning landscapes. Here’s the full recap, plus what’s next as I return to London’s trails.
Training Breakdown: 44.75km
Aimed for 55km across 5 runs, sticking to Zone 2 (145-160 bpm) to build my aerobic base. Turkey’s undulating hills delivered 537m of elevation - a massive leap from London’s 61m and Dubai’s flat 3m. Wedding obligations and family time (plus some wine and beer) cut my volume, but I’m treating this as a strategic rest week after four weeks of build up. Here’s how it unfolded:
- Monday (May 19): Rest day. Solid sleep and HRV kept me fresh. Form (TSB) at -19, still in the “getting fit” zone. Read more about TSB here.
- Tuesday (May 20): 9.91km easy run, 5:48 min/km, 161 bpm, 12m gain. Morning run before travel, felt smooth and easy. Great to see some pace improvements.
- Wednesday (May 21): Rest day, entire day of traveling to Turkey.
- Thursday (May 22): 10.11km easy run, 6:16 min/km, 152 bpm, 178m gain. Explored Turkish trails with dead ends and turnarounds - fun but stop-start, the way I like to enjoy trails. First hills in ages felt great.
- Friday (May 23): 18.22km easy run, 6:21 min/km, 154 bpm, 347m gain. Longest run of the week through Turkey’s rolling hills. Legs loved the elevation, cardio steady.
- Saturday (May 24): No run - wedding day chaos. Family duties and celebrations (wine, beer, dancing) took over. Great day and evening for a great couple.
- Sunday (May 25): 6.51km long run, 4:52 min/km, 167 bpm, 0m gain along the beachfront. Post-wedding, stole 30 minutes for a fast run. Pushed hard, felt amazing despite high HR. VO2 Max jumped to 47.3.
Total elevation was 537m - a proper taste of trail running. Volume (44.75km) fell short, but a good long hilly run and a pace run gave versatility.
Challenges and Wins
Challenges: Wedding week was tough on having a schedule. Family time, travel, and celebrations (including too much wine and beer) minimised my running window. Alcohol likely dented performance - studies suggest even moderate drinking (2-3 units) can cut aerobic capacity by 5-7% for 24-48 hours by impairing oxygen uptake and recovery (Journal of Science and Medicine in Sport, 2021).
Wins: Hitting 44.75km with 537m elevation during a chaotic week feels like a victory. Friday’s 18.22km hilly run was a confidence booster, and Sunday’s 4:52 min/km sprint showed speed potential. VO2 Max climbed to 47.3 (+5.6% since April), and TSB stayed in the -1 to -19 “getting fit” range. Turkey’s beauty - olive groves, rugged hills - was a mental recharge, reminding me why I love trail running.
A Focus on Alcohol and Performance
The wedding was a blast, but I need to start winding beer and wine right back. Alcohol, even in moderation, hits runners hard. Research shows 1-2 drinks can reduce aerobic performance by 5% (via dehydration and slower glycogen resynthesis) and up to 15% with heavier intake (disrupting sleep and muscle repair) (Sports Medicine, 2020). My Sunday sprint felt great, but would've felt far better on a better base. Moving forward, I’ll cap alcohol at 1-2 units weekly, prioritizing hydration (2-3L/day) and sleep (8h/night) to keep VO2 Max and TSB on track.
Looking Ahead: Week 7 and London Reset
Week 7 targets 89km, 5 runs, and a 22km long run. Back in London, I’ll hit Richmond Park for ~600m weekly elevation during both my long runs, leaning into Zone 2 (145-160 bpm) and ultra fueling (200-300 kcal/hr). Post-wedding, I’m doubling down on diet (more plants in meat based meals) and cutting alcohol to boost recovery. An HR drift test in Week 8 or 10 will check my aerobic threshold, and I’m eyeing a lactate test by June to fine-tune pacing.
Join the Journey
Week 6 was a messy but beautiful chapter - Turkey’s hills, wedding joy, and a surprise sprint kept me grounded. London’s trails are calling, and I’m fired up to ramp up volume. Follow my runs on Strava or gear updates on Instagram. Check my intro post for the full UTMB 2030 plan.
Happy trails,
Kyle
