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 on: February 02, 2018, 11:46:20 am 
Started by Martin - Last post by Martin
Thank you, Jon!

Its great how many fast runners are logged in here! Amazing your running accomplishments, you can be very proud!

In February, I planned exactly what you describe as general rule of thumb. What Im not sure about is the length of my long runs, since I injured doing long marathonpace-runs (15, 20, 25k each 3 weeks apart) for my last marathon. I didnt have enough mileage weekly to do that... Here I got some good advice from jtshad I am very thankful for! He suggested a linear buildup for my long runs (like 15, 16, 17, 18, 19, 20 miles or so). These days I read a lot about George Malley (malmo) who says:
What my point about the long runs is that they are way overrated, are disproportionately done with respect to the overall mileage and training goals, and should not be done at the expense of the other aspects of your training.
He even says that 25% of weekly mileage is too much...I think running long runs of 20 miles definitly have a mental value, but Im not sure if just doing more mileage and spread it over a whole week would be a better option (to stay healthy). Another idea of mine is to just do 1 or 2 very easy 20 milers just to build confidence and feeling for the distance. Others long runs would be in the 10-13 miles range. Any suggestions?

Second question about your rule of thumb: where do you go from there? Skip rest day and doing a short easy run? Doubles or longer single runs? A combination of both?

Much appreciate any advice,

 on: January 29, 2018, 11:54:48 am 
Started by Martin - Last post by Jon Allen
Welcome, Martin. Your patient approach sounds like a good plan. Our general rule of thumb is to build up to 60 minutes a day, 5 days a week, plus a longer day, before adding speedwork. Consistency day after day and week after week, while being cautious for injuries, will yield the best results. Good luck!

 on: January 23, 2018, 01:51:50 pm 
Started by Martin - Last post by Martin
Hey there,

Im new here, just wanted to say a quick hello! Im Martin from Germany, please consider that this isnt my mother tongue. But I will do my best!

Also Im very happy about any training advice! I ran my PB a few years ago (37:24 10k, 1:23 Hm, 3:17 M; before my wife gave birth to our great sons). Now Im 36 and it will the last try to run "seriously" before Im getting to old.  Roll Eyes With my spare talent it is my big goal to run sub3 in a marathon in 2019. I believe that my marathon time is disatrous compared with my PB at shorter races. Thats why I want to run a lot of miles to give my cheetah legs (100m in 11,2s) enough time to build endurance. At the moment Im trying to consistently run 35-40 miles a week and get to 50 miles the weeks before my marathon in April. I hope that will be enough for 3:30 (I think I will need a few marathons before I am ready for 2:59 next year). After I missed a fall marathon 2017 because of an achilles inflammation, I am very careful with my training. Consistency is key!

Have a nice day,


 on: November 23, 2017, 05:19:25 am 
Started by Greg Harris - Last post by Jesse
Sorry to get your hopes up my friend, but that's too fast for me. I'd suggest messaging
Sasha directly, he'd know.

 on: October 01, 2017, 01:44:18 pm 
Started by Kedric Palmer - Last post by Donald Davis
I would talk to Sasha Pachev. He doesn't make multiple entries, but he does some fancy editing in his blog that allows him to account for different portions of his day. At least it looks fancy to me. I sometimes insert horizontal rules into my entries to distinguish between different daily doubles and the occasional daily triple. The horizontal rule can be inserted from the toolbar that is just above the text box for your entry.
Hope at least some of that helps...happy running!

 on: September 24, 2017, 05:04:13 pm 
Started by Greg Harris - Last post by Greg Harris
I'm posting to see if there are any bloggers looking to run a sub-2:30 this year at SGM. I'm planning on hitting the first half in 1:15-1:16 and then negative splitting from there. Is there anyone that is looking for a similar time that would like to work together?

 on: July 29, 2017, 04:14:31 pm 
Started by Sasha Pachev - Last post by Jesse
Trumpworld, also fake news, internet memes and liberal media.

I hardly believe what either the conservative or the liberal side says, you can listen to the news for 20 minutes and never hear one pertinent fact.

 on: June 23, 2017, 09:31:16 am 
Started by Sasha Pachev - Last post by Jesse
I like this company. It focuses on micro-lending while also focusing on the spiritual aspect. Help without Christ is no help at all.

 on: May 19, 2017, 08:14:27 pm 
Started by Carrie - Last post by Rob Murphy
You are doing very well. Your marathon time and relatively low mileage indicates real potential. Step one would be to gradually increase your mileage until you're in the 60-70 mph range. Focus on increasing your volume first. I'd also suggest running frequent races in the 5k to half marathon range.

 on: May 15, 2017, 08:13:59 pm 
Started by Carrie - Last post by Carrie
I am four weeks post Boston. Had a great race but want to run faster. I logged 35-41 miles at my highest mileage. Trained between 8:15-8:30 pace. I would like to drop a good minute off my mile. Suggestions?


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