2:19 on 70-80 miles per week.

In northern MN for deer hunting. Day off yesterday. Spent 9 hrs in the woods total. Saw one doe, didn’t have a clear shot. My one year old got some kind of illness and spread it to me. By the time I got in and ate dinner I was feeling pretty terrible. Laid down for a bit at 6:30pm and ended up waking up at 6:00am. I definitely felt better when I woke up, but you never know how long that will last.

Plan was to drive out to the closest paved road at sunrise, get my 2:30 with 30 min of 1 min on 1 min off out of the way then hunt the rest of the day. It ended up snowing again last night and the road was completely snow covered. Snow, kind of sick, 0 degree wind chills, and hills were leaving me pretty defeated. I wasn’t sure if I was even going to make it an hr. Just got started and tried not to think about it. At 5 miles a snow plow came through and actually made the road more slippery. Despite everything, I somehow felt pretty good. at an hr I decided I’d try to make it 2 hrs. At 1:30 I decided I’d get 20 miles without the threshold. It was just way too slippery to try to run fast. I was shocked I was even running sub 7’s. I even ran a couple 6:30’s toward the end.

I don’t think I’ve ever done a 20 miler in the snow. I was very surprised with how well my legs held up and how relatively easy the effort was. Don’t feel great about cutting the threshold but I stand by the decision. Tough conditions are definitely the biggest challenge with a pace based training system. 64 miles for the week. Good week

Way to hang tough.

You are really made of hard steel......don`t give in at the first time. :) You train under many difficulties. Not even Yuki Kawauchi had the same kind of hardship when running as amateur and did a normal job also.We hope that your illness was a temporary thing. Good luck with next week! :)

Your example actually discredits you as a coach. Anyone with any credibility wouldn't take credit for an athletes performance that they only worked with for 3 months. The really hard work was done to get him to 2:13 in the first place. You may have sharpened him up and rested him but your system didn't build him. You completely over look aerobic development. The splendid isolation is between your ears.

I told him it depends on a couple of things like how his training program looked like and his age and former PR:s and so on. He had a former PR of 2:13 :46 in May that year ( 3:rd place in Poland) and he contacted me in summer that year. I coached him just for 3 months and then he won the Nice-Cannes marathon with 2:10:44 in splendid isolation.

Smart. You’d lose lots more fitness by slipping on ice and damaging an ankle. Well done for getting in a good session regardless.

Far Out West wrote:

Your example actually discredits you as a coach. Anyone with any credibility wouldn't take credit for an athletes performance that they only worked with for 3 months. The really hard work was done to get him to 2:13 in the first place. You may have sharpened him up and rested him but your system didn't build him. You completely over look aerobic development. The splendid isolation is between your ears.

.

Lol ! I can read you quite easy "Far Out West". ;) You have to get used to that my system not only sharpened up the runner but in the same time build the runner up , and it`s not a question of "hard work", more a question of smart work. I have a lot of more examples of this fast improvement with my system but I will not bother you and the other readers with them right now. Cheers! :)

Far Out West wrote:

Your example actually discredits you as a coach. Anyone with any credibility wouldn't take credit for an athletes performance that they only worked with for 3 months. The really hard work was done to get him to 2:13 in the first place. You may have sharpened him up and rested him but your system didn't build him. You completely over look aerobic development. The splendid isolation is between your ears.

I told him it depends on a couple of things like how his training program looked like and his age and former PR:s and so on. He had a former PR of 2:13 :46 in May that year ( 3:rd place in Poland) and he contacted me in summer that year. I coached him just for 3 months and then he won the Nice-Cannes marathon with 2:10:44 in splendid isolation.

I don't know the background of the story of this runner but a lot of self proclaimed good coaches could quite easily make a well trained runner wind up running much slower. I know a coaching clown who could quite easily turn that 2h 13 min marathon runner into a 2h 20 or 30 min runner within a few months of his garbage training - then he would blame the result on the training that the runner did before he started his training. JS has not done this, and I would argue that the higher the level of a runner, then the more skilled coaching is required to keep the runner improving.

Another tight schedule day...20x400 @67-68 is the workout for today. Was thinking of trying it on the treadmill. The ones I use go down to 4:48 pace. I was thinking 4:48 pace with 4% incline to try to simulate 4:30 pace. Sound legit?

Below Average wrote:

Another tight schedule day...20x400 @67-68 is the workout for today. Was thinking of trying it on the treadmill. The ones I use go down to 4:48 pace. I was thinking 4:48 pace with 4% incline to try to simulate 4:30 pace. Sound legit?

3% not 4%

Nothing wrong with the treadmill, but why not do the indoor track you seemed to have at your hands?

Some complain about smaller indoor tracks, but I have worked on them many times with success. Even coned off a basketball court, wheeled it, and did my workouts in there before.

Then 3 % incline is correct Phil. :)

It’s only available 11:30am-1pm and I can’t do the workout until 3ish

Phil, did you do a weekly summary of last week?

overheard1 wrote:

Phil, did you do a weekly summary of last week?

I kind of combined it with my long run post, but I can do a separate one.

19 weeks down, 4 to go. Entering the home stretch.In a strange mental place this week. Legitimate winter weather in Minnesota. I love winter and winter running, but trying to peak for a marathon during it isn’t overly enjoyable.

I get most of my confidence from races. My 10 mile race feels like a lifetime ago. Nothing I can do about that now. I still have no idea if I can pull this off. I kind of feel like I’m just waiting until 15 miles into the race to see what’s going to happen. Good week.

M: 50 min easy, 7.56 miles, 6:36 pace, felt great

T: 9.4 miles, 20x400m, 14 degree windchills, couldn’t get the turnover up

70.6, 46.0

70.7, 49.4

70.5, 49.3

70.6, 48.5

69.3, 46.9

70.9, 50.6

69.7, 50.4

69.9, 49.5

70.1, 50.0

71.3, 53.3

70.5, 49.5

70.7, 50.2

71.3, 53.6

70.8, 47.9

71.1, 53.9

71.2, 48.3

70.9, 48.9

71.2, 48.8

71.0, 49.7

70.7, 51.3

W: 50 min easy, 6.86 miles, 7:17 pace, first official snow run

Th: treadmill threshold. 13 total miles.

2k: 4:57 pace, 1% incline

2x1k: 4:57 pace, 1% incline

1600: 5:00 pace, 1% incline

2x800: 5:00 pace, 1% incline

1200: 4:57 pace, 1% incline

2x800: 5:00 pace, 1% incline

1k: 5:00 pace, 1% incline

800: 4:48pace, 0% incline

800: 4:48 pace, 0% incline

800: 4:48 pace, 0% incline

800: 4:48pace, 400 0% incline, 400 2%incline

Rest 55-65ish sec

F: 50 min easy, 7.14 miles, 7:12 pace

S: rest, deer hunting

S:20 miles in the snow, hills, and sub 0 windchills. 6:53 pace average. Slowest mile 7:20ish, fastest mile 6:30. Actually felt good, but kept it easy and decided to cut the threshold section with the very slippery conditions.

Total: 63.94

Did my best to simulate 20x400 @ 67-68 on the treadmill.

10x67 sec @ 4:48 pace 3% incline

5x67 sec @ 4:48 pace 2.5% incline

3x67 sec @ 4:48 pace 3% incline

1x67 sec @ 4:48 pace 4% incline

1x67 sec @ 4:48 pace 5% incline

Rest 53-63 sec

Once I got into a rhythm I felt really good. If I could go back in time I wouldn’t have lowered the incline in the middle. I try to not compare treadmill workouts to outside and just view them as their own thing. I’ve read Brogan Austin did almost all his workouts on the treadmill and that seemed to workout pretty well for him. Felt way better after the workout than before. Only my 2nd or 3rd afternoon workout all year. Good day

Below Average wrote:

Did my best to simulate 20x400 @ 67-68 on the treadmill.

10x67 sec @ 4:48 pace 3% incline

5x67 sec @ 4:48 pace 2.5% incline

3x67 sec @ 4:48 pace 3% incline

1x67 sec @ 4:48 pace 4% incline

1x67 sec @ 4:48 pace 5% incline

Rest 53-63 sec

Once I got into a rhythm I felt really good. If I could go back in time I wouldn’t have lowered the incline in the middle. I try to not compare treadmill workouts to outside and just view them as their own thing. I’ve read Brogan Austin did almost all his workouts on the treadmill and that seemed to workout pretty well for him. Felt way better after the workout than before. Only my 2nd or 3rd afternoon workout all year. Good day

A very good workout at the treadmill Phil! :) Now tomorrow another one , but this time LT-interval and incline 1-1½ % to get the right pace and effect...

I put a little more pressure on Phil today and he did great LT intervals at the treadmill :

3k at 5:00 mile pace + 2 x 800m at 4:57 mile pace + 2 k at 5:00 mile pace + 2 x 800m at 5:00 mile pace +

1600m at 5:00 mile pace + 2x 800m at 5:00 mile pace + 1200m at 5:00 mile pace + 2 x800m at 4:48 mile pace= a total of 14.2 km (8.8 miles). 1 % incline on all reps except the 2 last 800s with 0 % incline……

Phil is indeed ready to attack 2:19 at CIM , but I will now just put in some of my sharpening peak workouts the last couple of weeks…….my specials! :)

This is the smart way to train. To keep the maxVO2 intervals short ( mostly 400s) and leave the long reps to the LT workouts.

Can you give an example of a 9.5 woman?