Thank you 🤝, I am trying to control all runs by lactate, HR, effort, this week little overdose with volume 😏, but surprisingly feel good, low lactate, low HR 🤞. Next week I'll cut volume little bit down, about 95-100 miles.
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
Due to my family, had to skip Malaga maratbon in December 😏🤦♂️and use month of February as a reserve marathon race BP Castello, so now I changes program, at the end of December and at 22 January will run few more HMs as a tune up races and than in February full marathon.
Week 48 (full double threshold training with lactate meter):
Mo: double easy 100min @<=1.5 mmol
Tu: double threshold:
AM: 5x6min @<=2.5 mmol/60s rest+wu/cd
PM: 10x3min @<=3.5 mmol/60s rest+wu/cd
We: medium long run 90min @<=1.5 mmol+strides 6x15s (every other week medium long run will be split for to 2 runs instead of one for recovery purpose)
Th: double threshold:
AM: 5x6min @<=2.5 mmol/60s rest +wu/cd
PM: 25x400 @<=3.5 mmol/30s rest +wu/cd
Fr: double easy 100min+strides 6x15s
S: 10x25s hill sprints @<=5÷8 mmol/50s rest+wu/cd (near me I found only short hill, later weeks will increase gradually volume up to 20reps)
After several weeks of training on this system, a lot of things became clearer:
1) you need a significant aerobic volume
2) after a fairly large number of tests, I see with my own eyes that there is so much conflicting and incomplete/distorted information about the morning and evening sessions, at what pace to perform them. In the topic of the same name, I already spoke out that there is no specific tempo and it’s close, only as lactate dictates, and some answered me that I’m a blockhead and a bore, that they say a session of 23x400 at a tempo of 5K with a rest of 1/2 is brutal, like it should be in the area the pace of 10K, to which I was convinced by myself that this is not entirely true.
3) I clearly try to do all sessions by lactate and I have seen for myself how it works, and it works as the original source stated. For an example and a complete picture, here is a description of what happened to me during the past 5 weeks:
1st week: AM workout type 5x6min, pace 03:45÷03:48 with lactate 2.0÷2.4 mmol; PM workout type 10x3min, pace 03:40÷03:36 with lactate 3.0÷3.2 mmol; PM workout type 25x400, pace 03:29÷03:24 with lactate 3.0÷3.4 mmol 5th week (current): And then miracles began, firstly I greatly increased the weekly volume, on the 4th week for the sake of the experiment I just did what I call an aerobic overdose: I raised the unbearable volume for me to 120 miles per week and performed in good faith 6 workouts: 2 double thresholds, x-element and long rung.
Miracles have been happening this week. AM session 5x6min, pace 03:34, with lactate 2.0-2.2 mmol; PM session type 10x3min, pace 03:26, with lactate 2.6 mmol; PM session like 23x400, pace 03:12 (and current result of 10K race 34:00 [03:24min/km temp]), with lactate 3.0 mmol. Of course, this week I will pump down the volume to 100-110 miles, I don’t want to catch overtraining or get injured.
The next 7 weeks I will continue to train according to this system, and on February 19th there will be the Barcelona Half Marathon 2023 race, the 1st realistic goal is to run at least 01:15:××, the second goal, if the training process goes well and further as it is going now, then of course, the goal can shift to 01:12:00, it is unlikely that it will be faster, 01:12:00 is the fastest that can really be achieved in 2 months for me in an ideal scenario .... Marius claimed that as the system was used, the pace of the threshold would drop until it hit the ceiling.
My task is to maximize work at the threshold level for the remaining 7 weeks, and during peak weeks (I haven’t decided yet, because special jobs require the pace of the race, and if the pace of the race is threshold, then it turns out to be funny what to do in peak weeks, if you already run in base weeks thresholds?) I’ll try to run special workouts for a half marathon: i.e. some longer stuff.
I also want to note that with this system, I do a simple x-element like 6-10@30s uphill with a 5-6% gradient with 1/3 rest aiming to around 5.0 mmol lactate, but, I do a lot of strides 3 times a week, 6 reps per once alternating 15s/25s every week. Strides pace I do around 800-1600 pace, very fast for me and it helps me a lot to be fresh between main workouts, no matter what trash legs I'm on, it's interesting and for me why is that?
It’s too early to say anything about how the system works, the race will show in the end, but I already want to say that the pace of the threshold went down just at some gigantic pace... As experienced runners say, usually normal progress is when the pace of the trash hold decreases by 1 -2 seconds in 1 month, but it seems to me that this statement is relevant for an already developed top runner almost at the peak of his abilities, and beginners like me can have such jumps at the beginning of their journey...
I just spent the last several hours reading through all 1300+ posts in this thread, but I could not avert my eyes, like gawking at a train wreck. What a complete disaster and hilarious waste of everyone’s time.
This is either an elaborate and brilliant hoax conjured up by the Wizard himself (10% chance), or he is a mentally ill, narcissistic sociopath (90% chance) spawned from the likes of Donald Trump and Casey Anthony. If I was formerly coached by him, I’d lock my doors and keep one eye open. He gives off major stalker vibes. Somebody needs to revoke his coaching card before he starts offing his athletes one by one. I’m writing this post over VPN, just in case.
Canefis is not far behind on the delusional scale. A seemingly good guy who believes all it takes is willpower (and PEDs) to run an elite level marathon time in just a few months as a novice hobby jogger. I almost feel bad that he put his undying trust into “Coach” and his insane promises, and then had to eat crow as all the prophecies came true while he got worse, injured, and his coach split into multiple personalities before our very eyes.
Plenty of us tried to rescue you along the way, bro. Unfortunately, we still don’t know your true potential since you refuse to schedule a basic time trial and/or can’t run any legitimate, meaningful distance without breaking a leg or taking a wrong turn. My unsolicited advice is to beg for this thread to be deleted, change your username, or find a new hobby. Start over. Forget this debacle ever happened.
By the way, I have run 1:4x, 3:4x, and 2:3x over my 30+ years of running (not giving too much info, just in case you guys are actually psychotic) so it insults me that someone should think they can just waltz in, run a few 400m repeats, and hit an OTQ marathon. It offends me. GTFO here.
This whole thread should be made into a movie, kinda like The Talented Mr. Ripley or maybe Swimfan. God help us all. Runners are weirdos.