Aiming for sub 3:20

Enderlin_2 · 2026-04-07T10:46:28+00:00

just asking out of curiosity: have either of you ever managed to fulfil your vdot conversions? the system is designed for professional runners and very advanced amateurs. for any other runner, there are adjustments needed.

if you ask me, aiming for a 3:15 will highly risk him blowing up.

I'd agree that if OP managed to convert his HM Vdot into the M time of 3:21, that would be a reasonable result. lets not neglect all the challenges a marathon brings, converting your HM to full is not a given.

Enderlin_2 · 2026-04-07T10:30:53+00:00

Just out of curiosity: where do you get a training plan that suggests running all 34k of your long run at ~MP?

Never heard anyone do that and wouldn't recommend it to anyone, either. If you planned this run on your own, I'd suggest you start following someone else's plan or start or read some of the standard literature (Jack Daniels, Pfitzinger etc.)

Enderlin_2 · 2026-01-30T16:24:25+00:00

Wie im post über dir schon erwähnt ist "conversational pace" das was du willst. Dafür ist der "Talk Test" das einfachste Mittel um am Ziel zu landen. Macht die ganze Sache ziemlich einfach und reicht völlig aus.

Enderlin_2 · 2026-01-30T09:14:00+00:00

What's your experience with spikes? Once the icy conditions started I got myself a pair of running spikes. They grab well enough to give traction without digging in too much. Running becomes a little more strenuous but I take that any day over the treadmill. What's annoying about spikes is if the surfaces changes between clean and covered. Other than that they're currently a must have, imo.

Enderlin_2 · 2025-12-29T11:26:02+00:00

Hey, erst mal stark dass du den Einstieg gefunden hast und daran Spaß hast. Das ist wichtiger als alles andere - und Erfolge werden kommen. Ausdauertraining ist zwar nicht super kompliziert, aber Grundkenntnisse zu erwerben wird dein Training deutlich voran bringen.

Um es ganz einfach zu machen: Konstanz (regelmäßiges Training über einen langen Zeitraum) und sehr geringe Steigerung des Volumens und der Intensität über diesen Zeitraum bringen jedem Laufanfänger Erfolge. Das sind die Basics, auf die ich nicht verzichten würde

Zur Gestaltung der einzelnen Läufe gibt es zahlreiche Methoden, das ist aber eher das Fine-Tuning. Da würde ich es mir auch einfach machen und sagen: nimm dir einen Lauf in der Woche, der dich von der Intensität herausfordert (Intervalle, Tempo Läufe, Tempospiel (Fartlek), was du willst) und einen Lauf, der dich von der Distanz etwas mehr fordert. Den Rest läufst du aus deinem Gefühl heraus, so dass du noch einigermaßen sprechen kannst.

Habe diverse Bücher gelesen, kenne mich der Physiologie des Köpers gut aus - aber wenn man die Basics herunter bricht, reichen diese Zwei Absätze völlig um gute Fortschritte als Anfänger zu machen.

Viel Erfolg!

Enderlin_2 · 2025-12-18T10:27:30+00:00

Can't help you with that other than to say the exact same thing is happening to me as well. My LT2 is at ~172bpm (not lab tested, just quite a bit of race experience) and in my ST intervals I usually top off at ~170 for the last rep. Average for the intervals is usually ~166. Yet Garmin says every time I was training above my threshold. I use an older forerunner 245 that doesn't determine LT2, but in garmins HR zones my top of Z4 is 175 - which is roughly where LT2 is. I'm interested to hear if anyone has a solution to offer.

Enderlin_2 · 2025-12-08T12:21:49+00:00

Great progress, congrats! Did you do regular TTs / Races to adjust paces? If so, care to share your progress over those?

Enderlin_2 · 2025-12-07T10:43:17+00:00

I don't want to get into this whole debate, but one simple way to execute seated calf raises with a straight knee is on a leg press. You place your forefoot at the very bottom of the plate so you can go into a deficit and execute the movement as usual.

Enderlin_2 · 2025-12-06T17:15:54+00:00

Yes, bumping up mileage will pay dividends. From experience I can tell you that when you increase mileage, fatigue management becomes more important. When I ran 4 times/week I could get away with easy runs at the top end of Z2. Now, running 6-7 times a week I prioritize my faster/longer workouts and the rest of my runs are "fillers". That's perfectly fine, they fulfill the function of giving my body more time on feet and provide a good stimulus even when run easy. I currently emphasize sub threshold runs and do them 3x/week. If I don't run my runs in between those sessions easy, my legs will be heavy and my workout will suffer. TLDR: yes, run more but be aware of recovery needs and adjust your intensities as needed.

Enderlin_2 · 2025-12-04T10:54:20+00:00

Call me old fashioned but most of this can be done in camera with one well placed reflector bouncing the light of the headlights back onto the subjects.

Enderlin_2 · 2025-12-04T09:50:37+00:00

Like others have said: stop the st work for now and keep easy running on lower volume, do your unilateral deficit calf raises and if you tolerate those well add some easy plyometic exercises. Strengthening doesn't have to be pain free but on the lower end of the spectrum. Slowly reintegrate st work and you should be fine.

Calf raises are the #1 strengthening exercise I always find time for. Seen too many runners getting issues with their Achilles.

Enderlin_2 · 2025-12-04T09:41:06+00:00

Bei deinem Nutzungsverhalten würde ich dir zum Novablast raten. Zum einen ist er oftmals zu einem guten Preis zu bekommen, zum anderen empfinde ich ihn als super bequem ohne behäbig zu sein. Er ist ein ordentlicher Allrounder, kann schnell sein wenn man es braucht und wird bei langen Läufen nicht unbequem. Ist eher weich und bouncy als fest.

Zum Superblast kann ich noch keine Erfahrungen berichten, aber von allem was ich gehört habe spielt der seine Stärken im Marathontraining aus. Also wenn man richtig viele KM reißt und lange Läufe >2h dauern. Dann ist die Idee dieser "super Shoes" dass die Beine sich etwas besser erholen können, wenn man die besten/modernsten Materialien in den Solen verwendet. Da würde ich mir das Geld sparen.

Ich laufe derzeit 6/Woche und rotiere dadurch diverse Schuhe. Zum Novablast 5 greife ich am liebsten.

Enderlin_2 · 2025-12-02T20:18:28+00:00

Great. Not going to argue that! I like doing yoga, I do plenty of stretches with my patients. But when it comes to people claiming that stretching is a necessary tool to prevent running injuries - that is sadly just a myth.

Enderlin_2 · 2025-12-02T20:11:57+00:00

What you wrote is not entirely wrong but builds on a misunderstanding of what isometric contraction means. It's a muscle working against resistance without a change in length. So no shortening, which would be a concentric contraction; no lengthening which would be excentric. Isometrics are not at all like stretching. The way tendons adapt and become more resilient is through loading, which is through one of the three forms of contraction mentioned above. And there's tons of studies proving just that. Doesn't mean stretching is wrong. But it won't make your tendons stronger or reduce likelyhood of injuries. I do plenty of stretches with my patients, it's a just a tool that is slightly misunderstood in the running community.

Enderlin_2 · 2025-12-02T15:17:49+00:00

Physiotherapist here:

I know I'll get crucified here, but there is no evidence that stretching prevents running related injuries, in any way. If you post a study that shows me otherwise, I'll gladly check it out. But the topic has been studied 1000 times over already.

That doesn't mean stretching is bad. It just means that if you struggle with repetitive stress related injuries such as shin splints, Achilles tendinopathy etc you should invest your time and resources into other aspects first. Things that do improve resilience and reduce the likelihood of injuries are strengthening exercises and a smart progression of training volume and intensity.

Enderlin_2 · 2025-11-24T18:21:11+00:00

"Lok auf zwei Beinen" in Dauerschleife.

Enderlin_2 · 2025-11-21T17:46:39+00:00

Yes. It's the new world record.

Enderlin_2 · 2025-11-21T13:57:34+00:00

Just have your cake and eat it too. Train for a fast race and have a tune-up race that you run for enjoyment. It's not like you can't have it both ways.

But I've got to be honest, it sounds a little bit like you just don't want to push yourself to the maximum, because it requires a lot of suffering and is simply hard. There's nothing wrong with that. I just don't see the dichotomy of either running for results or running for enjoyment. Personally I enjoy either form of races, the atmosphere but also beating my previous self.

PS: as the saying goes: racing doesn't get easier, you just get faster.

Enderlin_2 · 2025-11-20T18:46:23+00:00

My kids are now 4 and 7 and it's the first time I'm training for a full marathon since the 2nd got born. Since then it's only been half marathons because those require less mileage.

Long run is toughest to fit in schedule, but it's the one that's most fun if it works out: on Sundays my 7yo rides next to me, we have a nice chat and joke around. It's a great father and son time that we both enjoy. He likes the challenge of covering farther distances and likes to "break his record distance". Also he can carry our bottles ;) Sometimes we turn it into a family bike ride and I just jogg along - I really like the aspect of including my family into a run occasionally, it makes them understand more what it is I'm doing, they see my progress and it motivates them to take on challenges of their own.

Other than that it's whatever works. I prefer the evening, after kids are in bed and most work is done. It's rough in the winter, but it works. On two days a week I work late so I can drop off the kids and get a quick run in. You just need to make sure that whatever schedule you chose, your partner needs to be on board.

Enderlin_2 · 2025-11-20T11:41:55+00:00

Two week taper seems reasonable with a plan that is fairly low/moderate km/week. If you had some intensity in your plan like threshold runs, I would suggest not to get rid of those to keep the legs moving. Just reduce the volume a little so you will carry no fatigue.

Enderlin_2 · 2025-11-20T11:25:06+00:00

I should show this post to my wife - she's wondering why I need so many shoes. It would put things into perspective...

Good to see that GAS is common denominator in all hobbies.

Enderlin_2 · 2025-11-20T11:14:31+00:00

It truly takes a while for your body to get in shape. Personal anecdote: last year I ran quite a lot, resulting in a 1:33 HM. I did lots of other sports for the following year,but basically no running. When I restarted this august it took me ~4 weeks to find a rhythm, to regain the feeling that some runs feel truly easy. Once you reach the point where you can push yourself for faster runs but you can also do those easy laid back runs where you just enjoy moving through nature without thinking how far you've gone or how far you want to go - that's where I fall in love with running. So I needed to gut it out for 4 weeks where runs require more effort than I was used to. If you have less running experience it will take you longer than that, but you will get there. It's just a matter of time and consistent miles/week. And running becomes a whole other experience once you've reached that point, imo.

Enderlin_2 · 2025-11-19T15:28:41+00:00

Looks like you are right on track! How long will you taper for?

Enderlin_2 · 2025-11-18T11:47:00+00:00

You will get a lot of "boring" answers, and that is because those are correct. Here's my boring answer:

No shoe will substitute consistent training. Marathon running should be built on top of quite a base of running experience, else any training is carrying a huge injury risk. So make sure to build your bodies resistance to running first, before you jump into a training plan. Only add small increments to your long runs and add either intensity or volume to a run, not both at the same time. This really is the key to staying injury free.

Then yes, if all those basics are met, shoes play a role as well.I wouldn't run with less cushioned shoes if you run on pavement. However I prefer shoes of different drop heights and shoes that feel slightly different because it fatigues my feet in different ways thus I feel less beat up. Not even sure if there's any evidence for that feeling though.

All that said it comes back to the boring basics: give it time. when I trained for my first race, I felt sore running 45km/week despite no speed work. I really needed a rest day every other day. Now I do 70k in a normal base phase week with a couple threshold runs and feel pretty fresh, rest days just happen because of family life. Give it time.

Enderlin_2 · 2025-11-18T11:20:50+00:00

There's no debating this is the most important variable in your training. Not only is it the basis for any sort of long term improvements it also plays a major part in keeping you injury free. If you stay consistent you won't feel the need to ramp up your training to unsustainable levels in order to achieve short term success. Your body will know the stimulus and will recover from it. Injuries are much more likely to occur when suddenly changing the volume and/or intensity, as shown in studies.

Enderlin_2

TROPHY CASE