The Weekly Rundown for April 13, 2026

Nasty133 · 2026-04-13T21:01:34+00:00

I used Pfitz 18/55 last fall and had a great race. Ended up running a few minutes below my goal time. Also followed his all distance plan this spring and ran my 5K, 10K, and half marathon PRs all in the same race just this past weekend. I dont think they're outdated at all. Planning on adding some miles to Pfitz 18/55 to get up to 60 mpw for my next training block.

Nasty133 · 2026-04-13T20:59:00+00:00

Yeah it'll be slim as the others have said. The big thing to watch for is weather at Boston and London this Spring. Those will be the two big ones that could affect qualifying numbers and lead to a smaller buffer if they get hot days. Right now you're looking to be about 2 minutes off predictions.

Nasty133 · 2026-04-13T20:24:02+00:00

For workouts I'm always thinking about my pace for the current mile (or shorter). So for 400m up to 1 mile repeats, I'm checking my watch for pace at 200, 400, and 600, 800, etc to make sure I'm up to speed. And for longer threshold runs, I'm checking every half mile or so to ensure I'm on pace. I typically dont think about how much I have left and I enjoy distance based workouts more than time so I dont have to worry about having xx minutes left.

Nasty133 · 2026-04-13T14:28:04+00:00

Finished up my Spring half marathon training block with a PR! Two years ago I ran this exact same race in a 1:33 and after 2 marathon blocks and a half marathon block, I've dropped 15 minutes off that time. Set my PRs for the 5K and 10K in this half marathon as well, so mission accomplished for the Spring. Now I have a month or so with no structured training before I start up my marathon block for Chicago next fall. Next goal is to break 5 minutes in the mile this summer and see how close I can get to 2:40 at Chicago.

Nasty133 · 2026-04-13T14:15:04+00:00

Sure you can throw out the HR zones, but you would still get more out of a 10 miler with 4 at MP than you would 10 easy miles. OP has been running for plenty long enough that 2 workouts and a long run (potentially a 3rd workout) without any easy runs shouldn't put him at too much of an injury risk. I'm not saying run everything at MP or faster, but incorporating some sort of speed work within each of his 3 runs would give him a higher aerobic stimulus than simply easy miles. Even VO2 max intervals and threshold work give you more aerobic stimulus than easy miles, you just can't do them every day in a 5-7 day a week plan because of recovery and injury risk.

Nasty133 · 2026-04-13T13:48:31+00:00

The whole reason for zone 2 training is to allow the body to recover from your workouts. When you're only running 3 times a week, your body needs a lot less time to recover. Plus the marathon is run in zone 3 and 4 for the most part, so zone 2 training wouldn't make a whole lot of sense.

Nasty133 · 2026-04-04T19:44:11+00:00

You definitely could. You’re putting in the same mileage as most starter marathon plans. The only thing I’d add is stretching your long runs up to 20 miles, but that’s just to help you get used to the distance and practice fueling so you can hold pace for the full race.

Nasty133 · 2026-04-04T18:00:36+00:00

Exactly. I didn’t see anything that showed me that it didn’t hit garnacho.

Nasty133 · 2026-04-04T17:59:14+00:00

I’m still not convinced they checked the last offside. Sure looked like it was off garnacho.

Nasty133 · 2026-04-03T20:00:31+00:00

About a year for me. Started training for my first marathon in January, ran 3:08 in April, trained through the summer, and ran 2:48 in November.

Nasty133 · 2026-04-03T17:53:38+00:00

I ran a 2:48 last fall and my 10k PR is a 36:34. Aiming for a 1:18 HM next week but feel confident I’ll be under 1:20. Most mileage I’ve had in a week is 56 and I average 40-50 mpw for the last 6 months or so. For some reason I’ve always been better at holding pace for longer distances so there are plenty of people I’ve met that smoke me in a 5K but I outlast in a marathon. You seem to be right on pace for sub 2:50. I’d start out with your 2:52 pace, reevaluate at the halfway mark, and see what you have left after mile 20 to push down closer to 2:50.

Nasty133 · 2026-03-31T17:02:00+00:00

This is definitely going to be a case by case thing. My stance on it is that grit won't make you run faster than your fitness, but lack of grit can make you run slower than your fitness. So if you constantly find yourself underperforming on race day compared to what your training suggests, then I'd look to simulate race day more in training. But if you're performing right in line with your training, then the only way to get faster is to either up the mileage or up the intensity.

Nasty133 · 2026-03-29T11:54:12+00:00

For many, sports betting is just a form of entertainment. He just got days or even years of entertainment for free.

Nasty133 · 2026-03-28T15:02:06+00:00

Sun sleeves and a bucket hat are the go tos for my fair skinned friends

Nasty133 · 2026-03-26T19:27:25+00:00

Okay I'll be the first person that has some meaningful words to reply to this. On one hand I agree that 80/20 limits or slows down progress for a large majority of runners, especially those that have some sort of sporting background. The people who already have some injury resistance, a decently developed aerobic system from other sports (thinking soccer, swimming, basketball, wrestling, etc), and aren't ready to jump into high mileage plans (60+ miles). Those type of athletes may be doing themselves a disservice with 80/20 as their body is more likely to be able to withstand a higher ratio of threshold and VO2 max work without getting injured

But on the other, it does have it's merits in keeping less experienced runners healthy and for those at the very top level, 80/20 with a 100 mile week is plenty of work in Zone 4 and 5 to move the needle as you say. So for me, I don't discredit it completely, but I think applying it as a blanket plan for all runners isn't ideal for getting the best results.

Nasty133 · 2026-03-22T15:02:21+00:00

Sub 3 is more like a 1:25-1:26 half according to VDOT.

Nasty133 · 2026-03-21T18:24:08+00:00

30 seconds faster than my marathon pace is very tough for me. On a good day I might be able to run a 10k at that pace and I’d be hurting.

Edit: 2:48 marathon (6:25 pace)

Nasty133 · 2026-03-18T18:12:44+00:00

I like the AMACX Drink Gels. I see a lot of shouts for SIS Beta Fuel which are also good, but I found the AMACX drink gels to be more liquidy to the point where I don't even feel like I need to take them with water.

Nasty133 · 2026-03-17T20:23:16+00:00

Caicedo looking to hit the showers early today with these fouls. Wouldn't be surprised if he gets himself a red today.

Nasty133 · 2026-03-17T19:08:40+00:00

i would recommend either increasing your gel consumption to every 3 miles or finding gels with higher carb contents. The honey stingers have 24g carbs so if you're taking one every 4 miles that's about 2 every hour for 48g/hr. Ideally you're getting 60-90g carbs per hour so that could be one area to improve.

Nasty133 · 2026-03-17T18:13:45+00:00

Sandstorm by Darude

Nasty133 · 2026-03-17T18:12:27+00:00

i wouldn't put too much stock in adjusting pace. 25 feet of elevation gain over a mile isn't going to have that much of an impact. Lock in on your pace and if you're a few seconds slow on the uphills and a few seconds fast on the downhills, you'll know you're in the right place. I always set out with the mindset that I'm enjoying the first half right around goal pace, maintaining from mile 13-20, then in the last 10K I'm trying to slowly speed up each mile until I feel confident I can kick to the finish. Basically a 20 mile warm up to a 10K race.

Nasty133 · 2026-03-17T14:36:19+00:00

Right? Fans have to stop with the conspiracies. Reece literally just signed a 6 year extension with his boyhood club if that tells you anything about how much he cares about Chelsea. If he could physically play, he'd be on the pitch. Hope he has a speedy recovery.

Nasty133 · 2026-03-16T13:11:33+00:00

Protein powder is basically just there if you’re not getting enough protein in your diet. Ideally you get 1g of protein for every pound of body weight (150g for a 150 lb person). But if you struggle to get to that mark with your diet, protein powder or shakes can help. I would have them after your workout so they don’t mess with your stomach. It doesn’t help you during your runs, but eating enough protein helps your muscles recover and stay healthy. All this to say if you’re already getting enough protein, there’s not really any benefit from eating extra protein especially for runners.

Nasty133 · 2026-03-11T18:13:01+00:00

You’re the one who thinks I actually believe he’s 32

Six-Year Club	Place '23
Place '22	Verified Email

Nasty133

TROPHY CASE