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February 19, 2018, 12:48:45 pm *
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Author Topic: Hello!  (Read 124 times)
Martin
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« on: January 23, 2018, 01:51:50 pm »

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,

Martin
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Jon Allen
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« Reply #1 on: January 29, 2018, 11:54:48 am »

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!
Jon
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Martin
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« Reply #2 on: February 02, 2018, 11:46:20 am »

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:
Quote
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,
Martin
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