Tribute to 02:20 Marathon

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silviuburceadev wrote:

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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...)

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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.

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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.

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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.

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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

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silviuburceadev wrote:

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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...)

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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.

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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.... :-))

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not this guy again wrote:
Bruh, you’ve never raced a 5km, 10km or half marathon. No one cares what you eat.

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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?

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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?

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The Wizard JS wrote:

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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?

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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.

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not this guy again wrote:

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The Wizard JS wrote:

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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?

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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.

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I didn’t forget anything.

Why are you posting from two different usernames?

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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. :)

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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?

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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.