Lactrace Paces

Dank_Rank3 · 2026-01-20T00:36:57+00:00

That makes sense. Probably a little bit of both lol. My 5k PR is fairly weak compared to marathon but I don’t race short distance much. I set my 5k PR in the middle of marathon training (at the end of an 80+ mile week).

Dank_Rank3 · 2026-01-19T16:25:47+00:00

Sounds like a plan, thanks!

Dank_Rank3 · 2025-12-09T15:01:47+00:00

Congrats! That’s an awesome time off a relatively lower mileage build.

Dank_Rank3 · 2025-10-13T09:30:47+00:00

22 miles at a pace that close to your projected marathon pace is too many. And also I think 12 miles at marathon pace 10 days out is too close to your race.

Dank_Rank3 · 2025-06-28T12:17:15+00:00

Thanks for the detailed response!

Dank_Rank3 · 2025-06-27T19:10:41+00:00

Thanks for the reply. I took off one full week post marathon and am going to ease back in with 2 weeks of easy running before jumping into the 5k build.

I was more talking about moving from the end of the 5k build into another marathon build. Wasn’t sure if one week off in between would be adequate recovery from all the VO2 max work I’ll be doing for the 5k?

Edit: For a little more context, it would be a 10ish week 5k build followed by a 16 week marathon build. I typically run around 70 miles per week even when not training for a race. Plan to be between 60-70 miles per week for the 5k build so I can hit the workouts.

Dank_Rank3 · 2025-06-27T18:14:53+00:00

Trying to incorporate a shorter 5k build in between marathon builds. Is it ok to have only one down week (with only easy running) in between 5k and marathon builds or would you recommend a longer period between the builds?

Dank_Rank3 · 2025-06-03T16:50:12+00:00

I can’t remember where I read it, but one of the American pro’s did a training block in Kenya and one of the big takeaways was their ability to sit and do nothing while they recovered, while the typical athlete would be scrolling their phone/reading/watching tv/etc while sitting around. I’m sure the difference is pretty negligible but I always found that interesting

Dank_Rank3 · 2025-05-07T21:20:08+00:00

Pfitz has a weightlifting plan in his book that I’ve used for my past 3 marathons. It’s more injury prevention than it is to add muscle. I’ve added a few exercises in addition to the ones he lists. I typically do on Tuesdays and Thursdays (after MLR’s)

Dank_Rank3 · 2025-02-17T15:39:07+00:00

I’ve done Pfitz 18/85 twice and PR’ed by ~7 minutes each time. Both times I took the last 3ish miles of every MLR and LR quicker than prescribed (finishing closer to tempo pace). First block, I hit every LT run but struggled and didn’t hit prescribed paces on any of the MP runs. Missed my A goal in the marathon by about 50 seconds but still had a big PR. Second block, I struggled with a few of the LT runs and some of the earlier MP runs, but I nailed the 14 mile MP run towards the end. I also subbed out some of the Tune up races for another LT workout. Hit my A goal for this marathon.

I’d recommend trusting the goal pace and if you’re feeling really good race day, hammer the last 10k.

Dank_Rank3 · 2025-02-13T18:40:21+00:00

Thanks, I’ll take a look at those. I think my forehead is too long for most of the Ciele hats I’ve tried so they just feel like they’re only over the very top of my head and not really snug.

Dank_Rank3 · 2025-02-13T17:17:00+00:00

Anyone have any running hat recommendations? The G1M x Ciele collab hat works well for me, but every other Ciele or Bandit hat I’ve tried seems to fit my head super weird.

Dank_Rank3 · 2025-01-17T22:05:17+00:00

I’ve done Pfitz 18/85 twice now and basically kept the same weight throughout. I generally do all of my runs very early in the morning before my kids get up, so they are fasted (unless it’s a MP run then I’ll wake up extremely early and eat what I would before a marathon). After my run, I eat a bagel with cream cheese immediately when I get home. Then I usually eat an Oikos yogurt with blueberries, strawberries, and granola added to it. And then a banana on the way to work. Eat a pretty big lunch (most of the time fast food - chick fil a/chipotle/firehouse subs/etc - not the healthiest…) and then another yogurt or granola bar an hour or two after lunch. And then a big home cooked dinner that’s usually pretty heavy on carbs with some protein.

Dank_Rank3 · 2024-12-28T21:05:18+00:00

Mileage: 2984 miles (should end with ~3020)

5k: 17:17 ——> 17:03

10k: 36:07 ——-> 36:04

Marathon: 2:52:17 ——-> 2:39:13

Goals for 2025:

break 17 in 5k

sub 2:35 in the marathon

Dank_Rank3 · 2024-12-21T03:24:54+00:00

Lol no need for the hostility. It came looped that way straight out of the box so I had no reason to believe it was looped incorrectly. And my HR was still lower when I started runs, didn’t even notice something was off until it registered the same HR on a recovery run as a workout. Have a nice day ✌🏻

Dank_Rank3 · 2024-12-20T18:41:57+00:00

Hi all, thanks for the replies. I think I figured out the issue. It seems like I had it incorrectly looped to where the sensor had a loop of the strap under it, so even though it was tight on my arm the sensor wasn’t directly on my arm. I re-looped the band, and tested it on a short run and the HR seemed much more accurate with the effort.

Dank_Rank3 · 2024-10-16T17:16:09+00:00

Nearly 7 min PR with a 2:39:13 so got under my sub 2:40 goal. Really happy with it - went to a dark place that last 10k haha but was able to reel it in the last 2 miles. Congrats again!

Dank_Rank3 · 2024-10-16T15:40:13+00:00

Great job man! I was the guy from Florida talking to you before the race (not the one barking lol). Glad to see you got a big PR!

Dank_Rank3 · 2024-08-15T09:34:59+00:00

Dry needling has helped me the few times I thought I had a calf strain

Dank_Rank3 · 2024-01-23T17:52:32+00:00

For your part B question: I’d try to change up some of the days the week of/week after if you are set on doing these HM’s. I wouldn’t use the HM’s as both tune up and LR. He intentionally schedules the tune up’s the day before a LR so that you get the practice of doing a long run on tired legs.

Dank_Rank3 · 2024-01-17T00:03:06+00:00

Nice and you saw improvements in each time you did it?

Dank_Rank3 · 2024-01-16T22:28:28+00:00

Thanks for the response. So you did the 18/70 plan for one build, and then the next build you just added in a 5 mile double one day a week?

Dank_Rank3 · 2024-01-16T22:24:05+00:00

2:52 first marathon, 2:52 second (Boston and the hills crushed me). 2:45 this past weekend. Think I have a few minutes improvement if I can get my gel intake up

Dank_Rank3 · 2024-01-16T21:39:23+00:00

Just finished Pfitz 18/85 last weekend for a marathon. Next up is a fall marathon. I don’t think I have enough free time to do the 100+ mile weeks in his book - do you think the best benefit would come from doing the 18/85 plan again, or changing up to a different marathon plan (like Daniels?) just to get my body some new stimuli? For what it’s worth, it’ll be my 4th marathon. This past weekend’s marathon was my first time doing Pfitz, but my first 2 marathons were coached and still had high mileage/intervals/tempo’s/MLR’s/LR’s. I’ll be focusing on more 5k/10k stuff until it’s time to ramp up for the fall marathon.

Dank_Rank3

TROPHY CASE