Tribute to 02:20 Marathon

When is the first race?

13 november (Malaga), but my adaptation is going slowly, last time was same. Most probably it will be not enough time to regain some good fitness... Device is showing 03:38-03:45 @ threshold... about 20s lower than on treadmill, same like last time and it is usually take me about 3 weeks to return those 20s... cannot do nothing... maybe I am become to old... 🤦🏼‍♂️

I also have another reserve race in February in Castellon, hope untill it to regain some good fitness...😏

Slava, you are a perfect example of 'Analysis paralysis'.

Don't be enslaved by your devices and numbers. Go for it.

I will, but numbers I use as a reference point... just to not run first km's at stupidly fast pace and die at late race stage...😆

I wish you all the best. Good luck.

Looks like Slava ran 1:19.40

Week 45th:

Mo: AM/PM: easy 40min/60min+strides 6x25s

Tu: double threshold:

AM: 5x6min @03:45/60s rest

PM: 25x400 @03:28/30s rest

wu/cd=60min for all day total

We: medium long run 100min easy

Th: easy 40min +strides 6x25s

Fr: rest

Sat: rest

Sun: wu+3x15s strides; HM race: 01:19:31 @03:45

Week 46th:

Mo: easy 45min + 60min

Tu: easy 40min + 45min + strides 6x15s

We: 6x1600m @03:29/2min jog +wu/cd

Th: medium long run 90min easy

Fr: rest

Sat: rest

Sun: wu+3x14s strides; 10km race: 34:00 PB (40:10 official wrong turn due to policeman and lost 6min, lost 2nd place podium 🤭)

You improved from 1:19:40 HM to 34:00 10k in a week, that is huge, good work!

34:00?

Where did you get that time?

From gps and 10km mark on the distance.

But if you went the wrong way, then you only passed the 10k mark minutes later, right?

Check strava, and yo will understand, that I totally completed 11.46 km instead of 10, 1.46km extra, because I ran back, than people again wrongly send me same forward and again I went into wrong direction... so I ran total 1.46km extra until I figured out and came back to correct turn to the finish, I was so pissed and mad about this funny and curious case, after my finish, 2 people came to me and asked that we so you were 2nd and could not turned into proper way 2 times... it was crazy and funny, they congratulated me anyway for good performance..

Not exactly, HM I underperformed, it felt easy and I ran as a marathon preparation tune up and @03:45 pace was predicted by computer and I did not push and this result was for me satisfied, but 10km I ran all out because race was not so big by total registered fast runners and was a lot of chances to be podiumed, first km was crazy fast 03:0X... plus these 2 weeks was still under adaptation period, they were 4th and 5th week respectfully (usually I need 4-6 weeks of adaptation after treadmill in order to run with similar pace on the land), so that is why HM I did not push, but adaptation is not completed yet, but already more better, today race has shown that I still weak on the downhill course, where I could run much faster than 03:00-03:15... For this reason I hate treadmill, I need a couple of weeks more, and maybe few 10K's tune up races more where I feel that I can push even much harder, about 32:00÷33:00, may be after marathon I will change program to 3-5K and find some 3-5K race in the February 2023, but I am little bit start to worry about fast staff training due to old injuries in the past and my 39y.o. age... Double threshold training, 10K, HM, M training is not so fast and my body quite well responding to it...

Next week plan (continue marathon 10 weeks cycle block):

Week 47:

Mo: double easy 40min/60min am/pm

Tu: double easy 40/60min am/pm + 6x25s strides

We: 10K @HM (03:40min/km)+wu/cd (will see how well I will be recovered after sunday race, if not well maybe I reduce pace to 03:45 or cut down volume to 7-8km)/// +strength training

Th: medium long run 90min+strides 6x25s

Fr: double easy 40/60min am/pm

Sat: easy 60min+6x25s strides

Sun: Specific long run: 90min easy+60min @MP(03:45-03:50 min/km)

Total volume: approx. 150km

Week 48:

Mo: double easy 40/60

Tu: double easy 40/60+strides 6x15s

We: 60min @MP or 90min medium long run

(pace will depend how I will be recovered from sunday long run, if not well I will shift workout for the next day and adjust pace 03:40-03:50 range)

Th: medium long run 90min or 60min @MP +strided 6x15s + strength training

Fr: double treshold:

AM: 5x6min @MP/60s rest

PM: 10x3min @Threshold/60s rest

Or if MP workout will be shifted than 60min easy

Sat: 60min easy or double threshold +strides 6x15s

Sun: easy long run 165min (last one before the race

I don't know, I expected significantly faster than 34:00 from all the work you are putting in.

My PB is 34:57 off 40 mpw... mostly 8 minute miles with one session like 6x800, 6x4 minutes, 4x1 mile etc.

4 months treadmil+adaptation after, 1 year recovery from stress fracture before, 39 y.o.... fitness is going slowly, don't know what to say 🤷😕

Week 47 (completed):

Mo: double easy

Tu: double easy +strides

We: medium long run

Th: wu/cd+strides, 10K @03:32min/km, yeee, very happy with the workout

Fr: double easy

St: double easy + strides

Sun: long run 90min(E)+42min(@03:48min/km)+33min(E)=37km (2h 45min), it was very tough 🥴, around 120min hit the wall, glycogen gone... it was planned to run 60min @MP(16km), but I've managed only 11km...

Total volume: 108 miles (13.3 h)

keep up the good work, but dont over do it!!