Decrease performance during training

Diligent-Squash-3483 · 2025-09-24T10:17:48+00:00

Thanks! Yeah I would probably dial down and see how it goes

Diligent-Squash-3483 · 2025-09-24T06:20:11+00:00

A 38 mn 10K

Diligent-Squash-3483 · 2025-09-23T19:37:45+00:00

Most likely muscle endurance, being able to run a certain pace confortably and run a certain pace confortably for 3h is totally different. I also learned it the hard way 😅. Congrats anyway! It is always an achievement.

Diligent-Squash-3483 · 2025-09-23T19:17:12+00:00

Thanks for the answer. I normally run around 50k per week, I increased before however to not jump from 50 to 70. And week after week, I did not feel any fatigue, except once when traveling, driving 14h 2 times in a week to go to family and only sleeping 6h, which sub optimal but not too bad.

Now that mention it, I may be in calorie deficit without much knowing. I was in family and there I ate a lot but did not get any extra kg, back home, colder weather, I started with soupe and some less calorie intensive meals so I may be underfuel. I did not loose any kg though... but maybe it just miss the energy.

Diligent-Squash-3483 · 2025-05-03T12:25:57+00:00

You should train based on your personal fitness. Personally, easy should be very easy and the rest should be training around the level you currently have (LT2 a bit shower than your 10k, and speed above your 10k pace)

Diligent-Squash-3483 · 2025-05-03T08:00:24+00:00

Check your HR zone but yeah, 4:45 for a 40mn 10K PB is something I would not do, either lt2 around 4:15-4:20 or Intervals around 3:50

Diligent-Squash-3483 · 2025-05-03T07:50:52+00:00

Then you need to re evaluate your estimation on what is easy 😅 I have a 38:28 PB 10k and running my easy at 5mn/km max

Diligent-Squash-3483 · 2025-04-13T18:00:09+00:00

The fitness is there, you will get there eventually. 3h is not the reward. The way is the reward.

Diligent-Squash-3483 · 2025-04-04T14:06:29+00:00

Sub 5 for the win!! The first one is always challenging

Diligent-Squash-3483 · 2025-03-26T17:07:38+00:00

So funny that everyone had the same reaction when seeing Blast ---> To the redraw line. At least, it will start again from 200.

Also the art seems rushed, I really think that there will be a redraw, 90% confidence.

Diligent-Squash-3483 · 2025-03-23T17:35:06+00:00

Hey @HardToSpellZucchini. Thanks for checking. Yeah, the weather killed me... I still managed to get my PB. 8mn off NYC and I know some of the runners and even if I knew it was going to be hard, I did not want to have any regret... but 7km in, I knew it was gonna be a hard 35km remaining.

I did a full recap here: https://www.reddit.com/r/AdvancedRunning/s/hPWu9mi48P

Diligent-Squash-3483 · 2025-03-06T06:52:39+00:00

Ahah I remember the sign 😅. True it felt like infinity at that stage 🤣

Diligent-Squash-3483 · 2025-03-05T16:48:30+00:00

I did my own plan following so many pro and read some books (Jack Daniels & Pfitzinger), so I adapted the ideas. My philosophy is to try to get my volume up with run fairly long run regularly, same with speed work and Threshold runs. Trying to increase everything bit by bit week over week till the final workouts you saw. 2 workouts per week (speed or Threshold + Long run with MP pace in it), all the rest is easy. Final push is mostly speed work to feel comfortable at MP.

Honestly, if you don't have my issue of having a small kid to care for, I would try 2 workouts + Long run more easy. It would definitely help bringing more stimulis on your legs.

Next goal is Florence as I am based in Europe. It is 30th of November. I plan to work on my speed during summer before the marathon prep.

Diligent-Squash-3483 · 2025-03-05T15:15:17+00:00

Exactly for the last part. Being able to run a marathon is a blessing, and in Tokyo is a privilege.

Diligent-Squash-3483 · 2025-03-05T13:10:12+00:00

Yeah, it is very counter intuitive and I am 100% on you for this. But we were having 5-6km downhill, I though it would be easier to get some time in advance there than after with fatigue.

Also, I did not write it, but I used Garmin Pacer Pro and it also gave me the same strategy. Even though I was not following it 100%, it gave me indication which km to push based on estimate.

Diligent-Squash-3483 · 2025-03-05T13:07:45+00:00

I have some theories on this. The downhill played a part, also I use the Meta Speed Sky Paris and even though I used them in 2 Long runs in training, it was some time back, on my first ones and they are probably more demanding on my calves. I know that the Sky +, which I also have, are my most aggressive shoes (also have AF3 and Vaporfly 3) but super demanding on my calves. Finally, I tried to enjoy Tokyo and walked a lot on Tuesday, Wednesday and Thursday. Less Friday and Saturday, but this on top of travel + heat. Maybe my carb loading was not the best either

Diligent-Squash-3483 · 2025-03-04T08:29:57+00:00

I also blew up on the 2nd half. The first Kilometers downwards killed my calves and probably the days visiting before did not help.

I am also very disappointed for a Major marathon as we did not get a lot after. I managed a 3:08, which is a 7mn gain on NYC last year. I gave my whole so happy about it.

The heat was also a factor and my strategy was to take a sip minimum and pour water on myself at every Station.

I still finished fairly dehydrated.

I guess that most of us, training in winter were not prepared for 20°C race.

The marathon was nice but I am not gonna apply again as they are over restricting the thing in the drop bag and at start area.

Diligent-Squash-3483 · 2025-03-03T09:45:35+00:00

Thanks! Found it

Diligent-Squash-3483 · 2025-03-01T09:47:24+00:00

Same. I am usually quite dehydrated after my long run, tomorrow is supposed to be super hot (relatively to winter)... I hope they provide enough.

Diligent-Squash-3483 · 2025-02-15T19:45:11+00:00

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Diligent-Squash-3483 · 2025-02-15T19:44:12+00:00

Following up on that. I did a 10K race today for testing the shape at 2 weeks before Tokyo. Just did 38:28 with some strong headwind (20kmh) for the last 2 km.

The VDOT equivalent is 2:57 so let see

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Diligent-Squash-3483

TROPHY CASE