HOW TO RUN 2:21:59, THE SEQUEL.......

now who is the stupid guy..

Yep, that would be me.

My mile time in the 7th grade was 9;47

Now can I have a guide on how to take 2.5 seconds off my marathon time? Just kidding. Great advice. I agree with the KISS system. People just try too hard to analyze everything.

In reference to your 9:47 time in 7th grade. That's pretty funny. Here is one, I fail the Presidential Phisical Fitness test in high school. I wanted that damn patch. I fail in two areas. One was the stretch box (flexability) and the other was the mile run. I had to stop and walk. Hey I was a sprinter, couldn't help it, ha.

Can't remember what kind of mile I ran in middle school (we did it around the gym), but first practice my freshman year in HS we ran a mile for time. Ran 5:35, and had been running for two weeks (if you call going to the track every day or so and running a 6:00 mile or 14:00 two mile running). Not bad for a pudgy 5'6' 140lb kid at the time. I still weight 140, just not quite as pudgy..:)

Alan

Mr. Uno wrote:

Why the props to Jason? I mean he said what everyone else already knew and does. I mean thanks for the reminders bros but you should have been doing that all along.

I was mainly interested in the final two weeks he described, the 25k run, etc. That seems to be the time I can never get right. I always have my best long ever about 3 weeks out, then come race day I'm flat.

I race a 5K two weeks out. I also run a medium run (6 min pace) 3 days out so I am not flat. Just my 2 cents, not a rule.

I said this was the "post of the week" because it was about training. A legitimate topic about running as opposed to all the other BS here. Furthermore, every now and again it is nice to here someone repeat "the basics." I know if I want to run a good marathon I have to put in the 100+ mile weeks, but a reminder never hurts.

"I fail the Presidential Phisical [Physical] Fitness test in high school. . . . One was the stretch box (flexability[flexibility])."

Looks like the "Phiscal" fitness test wasn't the only part of high school that tripped you up. You've been reading the front page of this site too much.

Miles and Miles wrote:

I race a 5K two weeks out. I also run a medium run (6 min pace) 3 days out so I am not flat. Just my 2 cents, not a rule.

But good to know. I'm still trying to work out what I should do. Do you regularly have some type of longer, tune-up race in the preceding weeks? Like a half marathon? What did you do in the month before that near miss?

(And it appears that this place and possibly Donnybrook are the places to find you now. Incidentally, for what it's worth, we had a big revelation: Mr Obvious was foam boy. He's in the doghouse now)

26.2 miles? THAT'S INSANE

Einstein wrote:

1. Believe in yourself

2. train at altitude if you can

3. Run long

4. Intervals once a week

5. Look after yourself

6. Taper

The man is a goddamn genius! definitely post of the week stuff! Give him the freakin Stanford job right now.

Yup he is. The problem is, as we've seen here repeated ad naseam, ninety percent of you try to do everything you can to screw up something that's so damn simple.

One-two 15 milers midweek AND a long run, all easy? I'm a believer in easy miles doing more good than most give them credit for but this sounds like a lot.

The system I have had good luck with is to use that mid-week longer run as one of my tempo days. Not necessarily the whole 13-15 miles, but portions or the middle of it. If you're running at or over 100 mpw you're running this far most every day anyways, the only difference is it's not a double.

Jason,

My uncle is a kick ass salesman and here is a quote borrowed from him:

"The price of pleasure is the pain of change."

BRA-f***ing-VO, Jason.

i thank the 5 day plan is thr right way you must work very hard to be the best day1 21miles

day2 7am 10pm

day3 4*1 in 4:36 4*800 in 2:10-2:15

day4 10am 10pm

day5 21 and it just keeps going like that put in soum races to im billding up to that here in eugene or. i will be runing new york try it with me haha

8

tocooljosh wrote:

i thank the 5 day plan is thr right way you must work very hard to be the best day1 21miles

day2 7am 10pm

day3 4*1 in 4:36 4*800 in 2:10-2:15

day4 10am 10pm

day5 21 and it just keeps going like that put in soum races to im billding up to that here in eugene or. i will be runing new york try it with me haha

8

that's actually a 4 day plan...

Not having read the whole thread, I have a few things I want to say:

1) I have no idea if Rupp and Farah are clean. Yes, the thyroid thing gives me pause, too. On the other hand, no, I don't think Rupp's progression is suspicious. He ran 3:34 last year, so this mile PR was a big jump on paper only. As for running sub-13 and sub-27, well, I think those breakthroughs were overdue. They certainly didn't come after years of "struggling." Rupp's college years saw huge consistent development, and now I think he's showing the strength that comes from years and years of uninterrupted training.

2) I think it's one thing to "ask the question" about an athlete's cleanliness. Making vague accusations based on your personal inability to believe a time without any real credible evidence is bullsh*t, however. Looking an athlete like Solomon and saying "He had a breakthrough season, what's he on?" is the same thing Glenn Beck does when he says "Oh, well I'm not SAYING Obama is a Manchurian candidate out to destroy us all, I'm just ASKING what if he Is?" "Asking the question" can be a veiled personal attack and any adult should know that.

Are there suspicious things about athletes? Maggie Vessey tested positive for a banned diuretic- was it an innocent mistake or something more sinister? That's a good question to ask. I don't have any insight. When Tegenkamp, a few years ago, mentioned he was having blood-spinning done to help a tendon heal, was he doing something that's banned? Good question. Does Rupp's asthma/thyroid medication have an effect similar to banned substances, allowing his TUE to cover his use? I don't know either, but it's a good question.

Saying "Rupp couldn't run sub4 in the mile until 2009, now in 2013, he's faster. WHAT'S HE ON?!?!" is not asking a valid question, it's nothing more than a attack.

3) These boards are disgusting. The Brojos do a horrible job moderating, and seem to think elite athletes and coaches quitting the board in disgust is fine, and even evidence of "real dialogue" or something. Jack Daniels used to post all the time and answer questions and foster substantive debate. He was open about his research and his experiences with athletes most of us only got to read about. He also got run out of town on a rail. Lots of other great posters dealt with the same poisonous atmosphere and got shouted down by a mob of trolls. I don't know why the Brojos don't at least try to do a better job, instead of lauding anonymous people launching personal attacks and justifying it by saying so-and-so is a "public figure." As much as I find ADuck personally annoying, I largely agree with his points about this board being less and less civil and useful.

4) I don't think the Brojos understand that being a jerk and fostering "controversy" isn't doing squat for the sport. TMZ and Entertainment Television doesn't elevate journalism, the Sunday pundit bitchfests don't elevate political discourse, and the bunch of mean posts and pseudoarticles meant to attack athletes (I'm thinking the feature on Webb being mad after a race) certainly don't elevate running as a sport here.

Anyway, those are my 4 cents. Troll me as you willNot having read the whole thread, I have a few things I want to say:

1) I have no idea if Rupp and Farah are clean. Yes, the thyroid thing gives me pause, too. On the other hand, no, I don't think Rupp's progression is suspicious. He ran 3:34 last year, so this mile PR was a big jump on paper only. As for running sub-13 and sub-27, well, I think those breakthroughs were overdue. They certainly didn't come after years of "struggling." Rupp's college years saw huge consistent development, and now I think he's showing the strength that comes from years and years of uninterrupted training.

2) I think it's one thing to "ask the question" about an athlete's cleanliness. Making vague accusations based on your personal inability to believe a time without any real credible evidence is bullsh*t, however. Looking an athlete like Solomon and saying "He had a breakthrough season, what's he on?" is the same thing Glenn Beck does when he says "Oh, well I'm not SAYING Obama is a Manchurian candidate out to destroy us all, I'm just ASKING what if he Is?" "Asking the question" can be a veiled personal attack and any adult should know that.

Are there suspicious things about athletes? Maggie Vessey tested positive for a banned diuretic- was it an innocent mistake or something more sinister? That's a good question to ask. I don't have any insight. When Tegenkamp, a few years ago, mentioned he was having blood-spinning done to help a tendon heal, was he doing something that's banned? Good question. Does Rupp's asthma/thyroid medication have an effect similar to banned substances, allowing his TUE to cover his use? I don't know either, but it's a good question.

Saying "Rupp couldn't run sub4 in the mile until 2009, now in 2013, he's faster. WHAT'S HE ON?!?!" is not asking a valid question, it's nothing more than a attack.

3) These boards are disgusting. The Brojos do a horrible job moderating, and seem to think elite athletes and coaches quitting the board in disgust is fine, and even evidence of "real dialogue" or something. Jack Daniels used to post all the time and answer questions and foster substantive debate. He was open about his research and his experiences with athletes most of us only got to read about. He also got run out of town on a rail. Lots of other great posters dealt with the same poisonous atmosphere and got shouted down by a mob of trolls. I don't know why the Brojos don't at least try to do a better job, instead of lauding anonymous people launching personal attacks and justifying it by saying so-and-so is a "public figure." As much as I find ADuck personally annoying, I largely agree with his points about this board being less and less civil and useful.

4) I don't think the Brojos understand that being a jerk and fostering "controversy" isn't doing squat for the sport. TMZ and Entertainment Television doesn't elevate journalism, the Sunday pundit bitchfests don't elevate political discourse, and the bunch of mean posts and pseudoarticles meant to attack athletes (I'm thinking the feature on Webb being mad after a race) certainly don't elevate running as a sport here.

Anyway, those are my 4 cents. Troll me as you will. I hang around here for the weekly training thread and the occasional gem. They get tougher to find each year.

I like all of the first 5 steps, except for the swearing. That is negative, you want to lead a positive lifestyle.

Step #6 is excessive. Save it for race day. The 25 KM is okay but why run it hard? I have a feeling you are missing Speed Development in your training.

You must do at least one session per week of stuff shorter than 80 meters.

Hills, sprints at less than 95%, bounding, dynamic running drills, rope skipping.

Do the Speed Development every week all year. Speed is the hardest thing to develop in training. You can have great endurance, but if the wheels won't turn fast you will be in trouble.

Interval Training should be a 10 week cycle. You build your body up and then the last 4 weeks you taper it down. It does not appear that you do that. Putting in all in at the end is counterproductive. Keep interval training aerobic, which means putting lots of recovery between runs and quitting when you are taxed. Few people do this.

Remember that the Marathon is 95% aerobic. The long run is the key.

Do lots of easy recovery runs in between hard days.

Read Arthur Lydiard. If you think that training is old fashioned, consider this, you are only running 2:21!!!

Malmo:

Read Arthur Lydiard books and internet articles.

You do not start doing hard interval training the last two weeks.