a day of marathon training!! long run, recovery & what i eat

[@geesuslookatthatalpaca7471]

I so agree about the small victories part!! I’m going back to running, and I’m prepping for a 5k. But last week I accomplished 6.5k, and then a few more times again. I’m focusing on injury prevention, so I don’t want to push myself too much. But I felt so so proud of myself. And the final km I was smiling the whole way through. My dream is to one day run a half marathon, so you’re such joy to watch!! Running is such a privilege and it’s honestly free therapy. There’s no feeling like it❤

[@Fusspilzsammler1]

well done! The thing with taking the protein shake within 30 minutes after the workout is because your anabolic time window is between 15 and 30 minutes. This means your body has the highest protein absorbtion during that anabolic time window. You can take the shake later but it won't be that efficient.

[@cathelijnevandongen3453]

Hi Iris, zo toevallig om jouw youtube kanaal te ontdekken en dat we in dezelfde stad wonen; met exact dezelfde passies & favoriete plekken! Zo leuk om jouw vlogs te zien. En; super tof doel: de marathon! You go GIRL!

[@iriswellen]

Ahh wat leuk!! wie weet komen we elkaar eens tegen❤️

[@cathelijnevandongen3453]

@@iriswellen Ja! Dat zou super leuk zijn! Let's meet! Wellicht kunnen we een keer een matcha latte drinken!

[@MrHaggyy]

If you don't like the taste of gel's Aerobee Energy Gel might be something for you. It's just honey with a bit of salt. With some water it works really well for me.

[@mrraccoon6264]

I prefer the ASICS to Adidas. The Boston 11s which I have a more tighter fit. The ASICS are more comfortable in my opinion.

[@iriswellen]

yes i know what you mean! i feel like my ankles are a bit weak so the tighter fit feels nicer sometimes. but love them both :)

[@Martin_Edmondson]

I agree, I did not like the Boston 11s at all.. now I have switched almost entirely to ASICS. I loooooved(!) the Novablast 3. I guess you just have to find what works for you and what doesn't.

[@francolive5718]

You're absolutely divine ❤️

[@kathleen5800]

love your running videos! so motivating

[@iriswellen]

thank u love!!

[@mansoor3159]

Happy Happy Sunday Iris And you always ready to make my weekend special with your wonderful vlogs you are my comfort youtuber As always💖💕🥹🥹

[@LisaPruijn]

Hee Iris! Misschien wist je het al, maar Upfront verkoopt ook nougatrepen en endurance bars. Ik ging tijdens de eerste twee marathons niet zo goed op allll die gelletjes haha, moest me de laatste twee echt er toe zetten om ze te nemen. Nu met de training voor de derde wissel ik het af met de repen van Upfront en dat bevalt me echt goed! Wie weet heb je er wat aan :) i.i.g. heel veel succes met de trainingen! De confidence boost die je nu al hebt na de trainingen zal straks als je over de finish bent gekomen nog veel groter zijn

[@LauraElisaB]

Congrats Iris! You’re such a fast runner 🔥💪🏻

[@amy-1124]

Hi, I really love the look of your curls! Could you share your routine on them? I still struggle with my curl routine hahaha

[@iriswellen]

yes i will soooon!

[@joelharris4399]

There's nothing as refreshing as starting the day with a cool sip of H2O... does wonders🥤

[@mikestevenson1334]

Great job doing the 23k! Any tips for taking gels for the first time? I've only taken water with me so far on long runs =D Congrats to your friend on their successful thesis defence!

[@iriswellen]

thank you!! i highly recommend the SiS gels for the first time because you don’t need to take any water with them and they don’t taste too artificial & sweet. the pink grapefruit flavor is my favorite! slow down your pace a bit while taking them :)

[@MrHaggyy]

It takes like 10-15min for sugar and light carbs to reach the blood. So you can take them every 40min to 1h to keep your carbs fueled. Or just take one about 30min before you usually hit a wall in running. Anything between works fine too and is up for preferences.

[@geraldevans2688]

Nice Video, Thank you.

[@BoolFalse]

so this is for your first ever marathon, right? that's insane to run sub 2h half on that sunny day.. great pace !!

[@ValentinG23]

How may calories did you burn on your 23k run? Great job 🔥

[@FilmMyRun]

Good work

[@mcdvtt]

Good to see that important to time your run for how you shit.

[@franzi.2823]

for breakfast I have a big bowl of oats.. not me one minute earlier being like “why did she only pour half the pot into the bowl, that’s so little food 😅

[@louisrosado3295]

I believe that you were wearing an Apple Watch, anyway, it was nice to see someone running with an AW vs. Garmin, Coros, etc. Maybe you can make a video of training with an AW.

[@drc3857]

This is the first time I’ve seen someone after doing a marathon training where the clothes are still dry 😊 Must be a windy day perhaps 😅

[@nikosttahab]

07:00 am is early!;😂

[@eddiemartinez7555]

Nice Iris 😅🎉🎉😂❤

[@esrakara9826]

Where is your rabbit? Is he okay

[@iriswellen]

he is okay ❤ he always stays with my parents during summer because they have a big backyard. taking him home soon again, so cute of you to ask

[@esrakara9826]

@@iriswellen I am glad to hear that he is okay. I have two rabbits that’s why i asked 💚

[@ibrahiminatolyesi9833]

Wur 🥰😍😘💚🤍

[@georgecarlin2656]

15:54 not hungry... vegan chicken.. injuries.. I see the problem.

[@nelsqn20]

You lost me as soon as you said "very very early morning." And then mentioned it was 7:00. This is way too out of touch for me.

[@djjemo]

So your clothes are not sweaty. Do not fake it. It is not ok.

[@Hannah-gl8pm]

Was actually looking at running wests today - same as you, really need the water on my runs 🧞‍♀ What size did you get in your Salomon? Bit unsure on how they fit...

[@iriswellen]

i definitely underestimated the value of water during my runs! i got it in a size XS and i’m 170cm!!

[@Divyv520]

Hey iris , really nice video ! I was wondering if I could help you with more Quality Editing in your videos and also make a highly engaging Thumbnail and also help you with the overall youtube strategy and growth ! Pls let me know what do you think ?