Tribute to 02:20 Marathon

pupil3142 wrote:

PODIUM!!!!!!!!!

Congrats.

Stop looking at numbers and look at results.

great race. Now you know where you are and where you can go.

I agree.

Canefis wrote:

highhoppingworm wrote:

Commented on your Strava. Nice run. Gives you the info you need to build from. Going out in 5:20 didn’t do you any favors either.

I saw, thanks, will continue building speed, this is not over yet... 😄

You need to build endurance. You do too much slow running.

Hiring a world famous coach to get you to 2:20 marathon is like hiring a world famous coach to get you to a 1:57 800 meters

In either case, it's pretty good! Atta boy world famous coach.

umm, what? wrote:

Canefis wrote:

I saw, thanks, will continue building speed, this is not over yet... 😄

You need to build endurance. You do too much slow running.

....You said too much slow running?😄

Other said too much fast/too ambitious, build it slowly, in order to prevent injuries...

Canefis wrote:

umm, what? wrote:

You need to build endurance. You do too much slow running.

....You said too much slow running?😄

Other said too much fast/too ambitious, build it slowly, in order to prevent injuries...

Honestly just stay healthy and you‘ll keep improving. Also, not sure why you only ran twice and did so much windsurfing the week leading up. That probably also likely affected you.

Keep at it and don‘t overthink the training.

Sooner or later you will understand you had the best coach you ever will get.

Pagliaccio wrote:

Sooner or later you will understand you had the best coach you ever will get.

Hi JS, yet another username? Apt this time since its italian for 'clowns'.

pupil3142 wrote:

Pagliaccio wrote:

Sooner or later you will understand you had the best coach you ever will get.

Hi JS, yet another username? Apt this time since its italian for 'clowns'.

Jan Stensson is the biggest clown on Letsrun. That's why we all laugh at him and his fails.

hehe ))

Yes, I am a clown! I am a crap coach too.

- Magic clown J.S -

Week 18th (completed):

Mo: AM: easy 61min @04:23, avg hr=142

PM: windfoil session @80 min

Tu: AM: easy 63min @04:27, avg hr=140

PM: windsurf session @60min

We: wu/cd @30min+strides 2x60: 10/10, 12x400 @03:00, avg hr=151 +200 @02:56, rec w/120

Th: easy 63min @04:21, avg hr=144, 50% trail

Fr: AM: wu @21min+strides 2x60: 11/10, tempo 7.43K @03:36, avg hr=158

PM: windfoil session @55min

Sat: AM: long run with group 141min @05:48, avg hr=122

PM: windfoil session @80min

Sun: AM: easy 50min @04:20, avg hr=143

PM: recovery run 24min @04:47, avg hr=125

Very solid week for me totaling 9h with 3 quality sessions. 👏

Week 19th (completed):

Mo: windfoil race @19min

easy 60min @04:30, avg hr=130

Tu: windfoil race @149min

We: windfoil race @134min

Th: recovery run 30min @04:46, avg hr=125

windfoil session @59min

Fr: AM: wu+cd @26min + strides 2x60: 10/11

8x200 @02:35 (32/32/32/30/31/30/32/30), rec. w/120;

windfoil session @61min

PM: easy run 64min @04:35, avg hr=134

Sat: Long run with group 150min @04:55, avg hr=137

Sun: AM: recovery run 71min @04:52, avg hr=127;

Sup session @40min

PM: recovery run 52min @04:39, avg hr=127

when are you going back to sea? i just got off a ship! I am onboard more than you this year.

Awesome week, been following your log and enjoy seeing your workouts. What exactly is windfoil?

Where’s Coebra?

AverageForFun wrote:

Awesome week, been following your log and enjoy seeing your workouts. What exactly is windfoil?

Week 20th (completed):

Mo: windfoil session @48min

sup session @23min

easy 63min @04:12, avg hr=139

Tu: sup session @100min

We: easy 51min @04:11, avg hr=139

Th: wu+cd@ 46min, strides: 2x60 (10/10)

8x600 @03:01 + 1x200 @02:50, rec 2'

Fr: windfoil session @36min

I had a bad fall in the water (caught fish net by foil), and the mast broke the fibula on my right leg...

Sat: -

Sun: -

....In the best shape, and now 1.5 months out of running 🤕👎👎👎

Hard luck Slava. Someone pointed out that you should skip these water sports IF your priority is improving your running. Case and point.

I wish you a speedy recovery. Perhaps you can reflect on your goals in the mean time.

Canefis wrote:

Week 20th (completed):

Mo: windfoil session @48min

sup session @23min

easy 63min @04:12, avg hr=139

Tu: sup session @100min

We: easy 51min @04:11, avg hr=139

Th: wu+cd@ 46min, strides: 2x60 (10/10)

8x600 @03:01 + 1x200 @02:50, rec 2'

Fr: windfoil session @36min

I had a bad fall in the water (caught fish net by foil), and the mast broke the fibula on my right leg...

Sat: -

Sun: -

....In the best shape, and now 1.5 months out of running 🤕👎👎👎

ouch, tough stuff Slava. Hope it heals well. sounds painful and dangerous. Foils are mad though.

I am back... it tooks me almost 11 months to recover from fracture, shin splints and other sh@ts... I became an expert in shin splints (70 days to cure, typically 80++ or even years...)

So, target is Malaga marathon in December 2022. Now I am in the latest base building phase (approaching 10hours per week)... and then want to start 6 week cycle with power building, and then 12 weeks cycle for the marathon (here I want to try MPR coach 5 key marathon workouts, which I succesfully used when trained myself one of the runner with the same level as me).

Questions:

Which workouts to introduce during next 6 weeks? I put 6 times cycle of hill sprints 8-10s each with full recovery, strides, some economical workouts, tempos... anything special, strength work? Hilly runs... etc.?