Tribute to 02:20 Marathon

silviuburceadev wrote:

Canefis wrote:

5th week:

Mo: easy 60min@04:25min/km, avg heart rate=143

Tue: 20x400@ 74sec, rec 120bpm;

We: easy 50min@04:25, avg heart rate=140

breezing perfect

legs perfect;

Thu: medium long run 80min@04:25;

Fri: easy 60min@04:25;

Sat: LT intervals (always hard for me...)

Something is fishy here. If 50-60 min @ 4.25 is easy and just 20-30 more mins make the effort already medium, then you have problems breaking 1.30 HM and 4.25 is not your easy pace. Your 400s are OK, but you'll have to shave another 7-8s per lap to have a shot at 2.2x.

This is only name a day "medium long run". By effort is still easy (1-2 bpm higher than short run)!. 400's I will drill week by week, problem is my treadmill: max is 72sec per lap.... after 4 weeks I should reach maximum, I hope I will be on land on this time.

there is no run under 75% of your max heart which is the upper limit of easy.

I think this will be too exhausting in the long run.

Impala31 wrote:

there is no run under 75% of your max heart which is the upper limit of easy.

I think this will be too exhausting in the long run.

I still don't know at which pace will be long runs further of my training with JS Coach. Before I ran long runs 30-32 km-69-71% of HRmax and did one long run as a full marathon -42.2 km -75% of HRmax.

75% and it was ok.

During my base running in the past I was able to run 20-25km 3 days in a row, and the 2nd day always was much easier to run then 1st one (same like Canova principle: double workouts per day, where second one is easier and faster to run then morning one). Of course, it depends on weekly load distribution and recovery, if no recover well after previous day or workout, next day easy pace can be reduced (must be) less than 75%HRmax. Up to now, I still recover well, but, who know, how will it go later... :-))) for sure will be bad days and poor recovery, as I have to work in Engine room 8 hrs per day and more, does not matter day or night....

7 months I ran only easy 65-71%HRmax during base building.

Few "secret" simple keys:

1) I try to sleep every day 10-12 hours (my normal duration is 9h);

2) Massage, rolling muscles 2 times per day;

3) Stretches - 4 times per day

4) coffee 1 cup in the morning

5) minimum sugar consumption

6) no animal food (except eggs, milk, butter, cheese, fish)

7) no smoking, 0% alchohol during past 10 years

8) first priority food- vegetables, especially during workout day

9) second priority food- fruits

10) well hydrated during entire day

11) no any food/gels/etc during any kind of runs, only pure water during last 9 months

silviuburceadev wrote:

Canefis wrote:

5th week:

Mo: easy 60min@04:25min/km, avg heart rate=143

Tue: 20x400@ 74sec, rec 120bpm;

We: easy 50min@04:25, avg heart rate=140

breezing perfect

legs perfect;

Thu: medium long run 80min@04:25;

Fri: easy 60min@04:25;

Sat: LT intervals (always hard for me...)

Something is fishy here. If 50-60 min @ 4.25 is easy and just 20-30 more mins make the effort already medium, then you have problems breaking 1.30 HM and 4.25 is not your easy pace. Your 400s are OK, but you'll have to shave another 7-8s per lap to have a shot at 2.2x.

I see you don`t have a clue how World class coaching functions at it`s best, :)

I will leave my over/under at 2:55.

Bruh, you’ve never raced a 5km, 10km or half marathon. No one cares what you eat.

5th week:

Mo: easy 60min @04:25, avg hear rate=143

Tue 20x400 at 5K pace

We: easy 50min @04:25. avg heart rate=140

Thu: easy 80min @04:25 - avg heart rate 144

Legs are still perfect,

Breezing heavy, due to working schedule, I had to eat 20 min before run, stomach issue... :)

Ok, haters, predict when I will be smoked up and blow off.... :-))

not this guy again wrote:

Bruh, you’ve never raced a 5km, 10km or half marathon. No one cares what you eat.

I care

Ok.

Judging by your easy pace on treadmill and your heart rate during your medium long run, what do you predict your current 5km time is?

not this guy again wrote:

Ok.

Judging by your easy pace on treadmill and your heart rate during your medium long run, what do you predict your current 5km time is?

You forget something very important. The main factors for the result are 3 ! Easy aerob power pace, maxVO2 pace ( 5 k pace ) and lactate threshold pace . So you must count with all 3 , and then it points to a sub 15:30 5 k at the moment.

The Wizard JS wrote:

not this guy again wrote:

Ok.

Judging by your easy pace on treadmill and your heart rate during your medium long run, what do you predict your current 5km time is?

You forget something very important. The main factors for the result are 3 ! Easy aerob power pace, maxVO2 pace ( 5 k pace ) and lactate threshold pace . So you must count with all 3 , and then it points to a sub 15:30 5 k at the moment.

I didn’t forget anything.

Why are you posting from two different usernames?

not this guy again wrote:

The Wizard JS wrote:

You forget something very important. The main factors for the result are 3 ! Easy aerob power pace, maxVO2 pace ( 5 k pace ) and lactate threshold pace . So you must count with all 3 , and then it points to a sub 15:30 5 k at the moment.

I didn’t forget anything.

Why are you posting from two different usernames?

I can express myself in a different way. You don`t know the best and most precise way of predicting a result.It`s a matter of interaction of three factors.You can`t predict a reliable result

based on just one of them.

All 38 weeks my stats:

week-avg weekly pace (min/km) - avg heart rate % of HRmax:

Base building: (2070 km)

1-06:55-70%

2-06:29-70%

3-06:16-74%

4-06:47-66%

5-05:53-69%

6-05:36-73%

7-05:36-72%

8-05:31-69%

9-05:23-69%

10-05:20-69%

11-04:57-72%

12-05:14-69%

13-05:15-71%

14-0509-71%

15-05:36-67%

16-08:05-62%

17-05:31-71%

18-04:52-78%

19-05:05-73%

20-05:55-65%

21-05:04-70%

22-05:14-70%

23-05:13-72%

24-05:10-71%

25-05:08-69%

26-05:09-68%

27-05:04-70%

28-05:03-70%

29-05:17-72%

30-05:05-70%

31-05:03-69%

32-04:54-71%

33-04:47-76%

Finish base period (without Coach)

___________________________________________________________________________________________________

Building period: (400 km): (with Coach JS)

34-04:43-75%

35-04:39-74%

36-04:37-73%

37-04:35-74%

38-04:35-74% - current week

38th week:

Mo: easy 60min @04:25, avg heart rate=143

Tu: 20x400 at 5K pace

We: easy 50min @04:25, avg heart rate=140

Thu: easy 80min @04:25, avg heart rate=144

Fri: easy 60min @04:25, avg heart rate=141

Breezing - ok,

Legs - perfect!

Sat: LT intervals 16-18x800@02:40

Yesterday ( European time ) a very good easy run again . 73 % of MHR and just perfect to get most effect out of the run.Legs just perfect and we look forward to 16-18 x 800m LT :s tomorrow. :)

not this guy again wrote:

Ok.

Judging by your easy pace on treadmill and your heart rate during your medium long run, what do you predict your current 5km time is?

15:27 - 15:41

I’ll put the over under at 16:40

Try to be realistic)) At worst a sub 16 , but right now points to sub 15:30.