186cm
78kg
HRmax=192
HRrest=40
Threshold:168-173
Base period (without Coach JS), OUTDOOR (1800km per 5months), INDOOR (800km per 2months)
only easy runs at 65-70% HRmax, no any workouts, few 3K, 5K TT.
Started VDOT=46
Ended VDOT=64
Final: 3km TT indoor =09:25, avg HR=176
Building period (with Coach JS), INDOOR (400km per 1months),
Started VDOT=64
Current VDOT= approx 66-68...(based on LT pace, 5k pace and easy pace on treadmill) in progress, on the land will be adjusted accordingly...
TARGET (mission impossible):
1) Marathon 02:20:00 (first ever!) at 28.02.2021, SPAIN BP CASTELLON MARATHON, registered.
5th week:
Mo: easy 60min@04:25min/km, avg heart rate=143
Tue: 20x400@ 74sec, rec 120bpm:
1st-10th=74.224sec, 150-151bpm, recovery time=68-74sec
11th-19th=73.47sec, 153-155bpm, recovery time=74-78sec
20th=72sec, 155bpm, recovery
time=80sec
Breezing perfect,
Legs feeling fantastic!
We: easy
Thu: easy
Fri: easy
Sat: LT intervas (always hard for me...)
Avg weekly distance= 90 km
400's at 5K pace - is always easy for me (was started from 03:10(2weeks)-03:07(2weeks)-03:05(expect 2 weeks)-03:03....-.... will see)
Hardest workout for me is 6-8x1600 at LT pace (not by breezing, but by legs endurance)
2nd hardest: 15x1000 at LT pace (same by legs endurance)
For 4 weeks progression:
5k pace: 03:10(2w)-03:07(2w)-03:05(1w..)
easy pace at same HR: 04:35(2w)-04:30(2w)-04:25(1w...)
LT pace: 03:32(1w)-03:27(2w)-03:23(2w)-03:20(1w...)
Still have dis-balance: muscles strength vs heart rate capacity. Heart rate capacity much stronger than muscles, muscles are weak due to long base building period without any workouts.
Treadmill will be calibrated every 2 weeks.
Current treadmill calibration (without load):
10 km/h - real 9.84 km/h
14 km/h - real 14.12 km/h
19 km/h - real 19.65 km/h
Treadmill calibration with load will perform on Saturday, all engineers are busy :-)
Current incline:1.0%, some times 2-3% due to vessel rolling and pitching :-), sorry we are on the water 24h/day...
....To be continued
October-November 2020 back to land and continue training normally.
Every day will update.
Mini tasks and checkpoints:
1) remove dis-balance HR vs muscles;
2) if no more developing 5k/LT pace/easy, continue with current developed pace;
3) easy pace at 75%HRmax must be below 04:00min/km, at January 2021, if not : 02:20:00 will be impossible at 28.02.2021
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But now do you yet follow JS or train alone?
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good luck.
It seems to be a tough objective for a first try.
What are your PRs at 5k/10k/half? -
A like overkill in the details... Did you accomplish your 2:20 goal?
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little not like
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You can’t calculate your vdot from your easy pace on a treadmill. Please stop posting this rubbish.
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not this guy again wrote:
You can’t calculate your vdot from your easy pace on a treadmill. Please stop posting this rubbish.
Read carefully, I did 3K TT -
Impala31 wrote:
good luck.
It seems to be a tough objective for a first try.
What are your PRs at 5k/10k/half?
Yee, it will be extremely tough...
Please note: no PR's at 5k/10k/half... never run in race. Ok, may be before marathon I will try some races like 3k-21k as well -
Dimitry wrote:
But now do you yet follow JS or train alone?
Follow JS Coach until marathon. So all my training now in his hands. -
Canefis wrote:
Read carefully, I did 3K TT
Read carefully:
Current VDOT= approx 66-68...(based on LT pace, 5k pace and easy pace on treadmill) -
not this guy again wrote:
Canefis wrote:
Read carefully, I did 3K TT
Read carefully:
Current VDOT= approx 66-68...(based on LT pace, 5k pace and easy pace on treadmill)
5k+LT+easy,
Tell me your data:
1) HRmax
2) HRresting
3) Threshold heart rate range
4) 1h running pace at 70%HRmax-90%HRmax, but tell exact 1h avg pace/avg heart rate (of course don't tell me any yours PRs, don't include here half marathon running if it is withing 1 hour :-)) ).
I will tell you your marathon prediction and current VDOT, and you compare with real one, ok?
If you want more accurate forecast, give me 5-7 1h runs -
MattRun200423rd wrote:
little not like
Lol, love it when English is the commentator’s second language . You mean you are little and you don’t like the training idea? “Big do like ?” -
call me wrote:
MattRun200423rd wrote:
little not like
Lol, love it when English is the commentator’s second language . You mean you are little and you don’t like the training idea? “Big do like ?”
Lol, love it when the commentator did not read the thread and looks ridiculous when commenting on one post ;) -
Canefis wrote:
not this guy again wrote:
Canefis wrote:
Read carefully, I did 3K TT
Read carefully:
Current VDOT= approx 66-68...(based on LT pace, 5k pace and easy pace on treadmill)
5k+LT+easy,
Tell me your data:
1) HRmax
2) HRresting
3) Threshold heart rate range
4) 1h running pace at 70%HRmax-90%HRmax, but tell exact 1h avg pace/avg heart rate (of course don't tell me any yours PRs, don't include here half marathon running if it is withing 1 hour :-)) ).
I will tell you your marathon prediction and current VDOT, and you compare with real one, ok?
If you want more accurate forecast, give me 5-7 1h runs
I don’t need to give you any data. I know my vdot as I run a time trial or race regularly. Which is how you calculate current vdot (not by running easy on a treadmill or wristwatch HR). -
Canefis wrote:
Impala31 wrote:
good luck.
It seems to be a tough objective for a first try.
What are your PRs at 5k/10k/half?
Yee, it will be extremely tough...
Please note: no PR's at 5k/10k/half... never run in race. Ok, may be before marathon I will try some races like 3k-21k as well
going from 9.25 3k after 4months of serious running to 2h20 marathon 6-7months after seems impossible.
I did the same as you : 9.32 with poor pacing 3k in august after 4months base and there is no way I would be able to run 2h20 in february whatever the training.
2h30 would already be a very very very good achievement. -
I would put the over under at 2:55
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9:25 is, at best, a mediocre collegiate 3k time. 2:20 is a very good sub-elite time, a minute off of an OTQ.
175 HR means you probably could've pushed harder. In no way does that effort translate anywhere close to 2:20 though.
I get that some people need to set unrealistic goals to stay motivated, but if you train and try to race like a 2:20 marathoner right now you will blow up.
There's nothing wrong with having that as a longer term goal, but don't delude yourself for the short term.
For goodness sakes it's your first marathon. Run it without crashing and burning then report back. -
big HONKING birds wrote:
a minute off of an OTQ.
I take it you're not in the US, so this doesn't apply to you, but still -
Canefis wrote:
186cm
78kg
HRmax=192
HRrest=40
Threshold:168-173
Base period (without Coach JS), OUTDOOR (1800km per 5months), INDOOR (800km per 2months)
only easy runs at 65-70% HRmax, no any workouts, few 3K, 5K TT.
Started VDOT=46
Ended VDOT=64
Final: 3km TT indoor =09:25, avg HR=176
Building period (with Coach JS), INDOOR (400km per 1months),
Started VDOT=64
Current VDOT= approx 66-68...(based on LT pace, 5k pace and easy pace on treadmill) in progress, on the land will be adjusted accordingly...
TARGET (mission impossible):
1) Marathon 02:20:00 (first ever!) at 28.02.2021, SPAIN BP CASTELLON MARATHON, registered.
5th week:
Mo: easy 60min@04:25min/km, avg heart rate=143
Tue: 20x400@ 74sec, rec 120bpm:
1st-10th=74.224sec, 150-151bpm, recovery time=68-74sec
11th-19th=73.47sec, 153-155bpm, recovery time=74-78sec
20th=72sec, 155bpm, recovery
time=80sec
Breezing perfect,
Legs feeling fantastic!
We: easy
Thu: easy
Fri: easy
Sat: LT intervas (always hard for me...)
Avg weekly distance= 90 km
400's at 5K pace - is always easy for me (was started from 03:10(2weeks)-03:07(2weeks)-03:05(expect 2 weeks)-03:03....-.... will see)
Hardest workout for me is 6-8x1600 at LT pace (not by breezing, but by legs endurance)
2nd hardest: 15x1000 at LT pace (same by legs endurance)
For 4 weeks progression:
5k pace: 03:10(2w)-03:07(2w)-03:05(1w..)
easy pace at same HR: 04:35(2w)-04:30(2w)-04:25(1w...)
LT pace: 03:32(1w)-03:27(2w)-03:23(2w)-03:20(1w...)
Still have dis-balance: muscles strength vs heart rate capacity. Heart rate capacity much stronger than muscles, muscles are weak due to long base building period without any workouts.
Treadmill will be calibrated every 2 weeks.
Current treadmill calibration (without load):
10 km/h - real 9.84 km/h
14 km/h - real 14.12 km/h
19 km/h - real 19.65 km/h
Treadmill calibration with load will perform on Saturday, all engineers are busy :-)
Current incline:1.0%, some times 2-3% due to vessel rolling and pitching :-), sorry we are on the water 24h/day...
....To be continued
October-November 2020 back to land and continue training normally.
Every day will update.
Mini tasks and checkpoints:
1) remove dis-balance HR vs muscles;
2) if no more developing 5k/LT pace/easy, continue with current developed pace;
3) easy pace at 75%HRmax must be below 04:00min/km, at January 2021, if not : 02:20:00 will be impossible at 28.02.2021
I know from my own career that treadmill and "normal" running is very equivalent. Right now a VDOT of 67.4 and a possible time of 2:28 at the marathon. Of course a "Mission Impossible" to reach 2:20 in February in Slava`s debut marathon. But still we can`t see the limit in Slava`s talent.
His heartrate tells there is space for more improvement, but his treadmill can`t go faster than 72 sec/ 400m . Will be crucial to see what happens when he will be back on land .What does he have to do when it comes to training times to accomplish the Mission Impossible? Well,... around 70 sec in the 20 x 400m , 3:10 min/ km at the LT:s and 4:10-4:15 min/ km at the aerob power easy runs. Not impossible , but of course a tough mission . So exciting! I just love to coach "Missions Impossible" )))
- Magic fall - :) -
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...)
