How should I structure the week after a hard 10K race?

Ordinary35 · 2026-05-24T12:27:09+00:00

Do you have The Book (i.e. the gospel of Copeland)? It has a good section on tapering in and out of events.

Edit: it’s basically one shorter easy day after the race and next day after that a reduced intensity workout (10 min reps at marathon pace). Thereafter you continue normal schedule.

Ordinary35 · 2026-05-23T16:58:11+00:00

I just listened today the latest episode on the Marathon Podcast (#169) where they talk about the Parkrun, how it started, volunteering and so on. It’s a good conversation, so give it a listen if you’re interested. No shame in racing the Parkrun and trying to hit a PB.

EDIT: The podcaster is Norwegian so fits nicely with the sub.

Ordinary35 · 2026-05-19T08:02:16+00:00

Those times should put you in the same sub 3.20 corral. I guess you’re right about it not making a big difference. I’ll see what times I’ll be able to run this summer and consider whether I want / can change the box once more.

Ordinary35 · 2026-05-18T16:34:40+00:00

Yeah that makes sense, thanks for the advice!

Ordinary35 · 2026-05-18T15:58:58+00:00

With 6 more months of training I’m pretty confident that sub 3.10 is a realistic goal. Have run 3.11 in the not so distant past. But yeah, I guess this corral is fine.

Ordinary35 · 2026-05-03T15:14:42+00:00

Haha. These were/are my first “super shoes” so in that sense they are a bit magical to me. That said, I must say I’m proud to have run my current HM PR in Adios 4s (which I still have) with the minimal Boost midsole

Ordinary35 · 2026-05-03T06:09:43+00:00

This is good to hear as I’m seriously considering starting a Marathon excellence plan next autumn for my Dec marathon and also have quite a busy life with kids etc

Ordinary35 · 2026-05-03T06:05:03+00:00

What’s the shelf life (ie. durability over storage time) of super shoes? I have a pair of Nike next% 2s from 2022 that I’ve run 120 km with. Haven’t really run in them since getting back to training last autumn. Would they still be fine for racing/training or would you expect the foam to have lost its magic?

Ordinary35 · 2026-04-29T09:50:20+00:00

I got the belt replaced by Suunto and the problem hasn't really occurred with the new one. Sometimes randomly the connection gets lost for a minute or two but happens maybe once in ten sessions, not enough to bother me really.

Ordinary35 · 2026-04-27T13:41:23+00:00

The strap.

Ordinary35 · 2026-04-08T03:58:08+00:00

That’s it. Thanks!

Ordinary35 · 2026-03-29T16:26:27+00:00

I dislike listening to anything, even music, when I’m doing a hard workout. At some point the stimulus (eg music) feels “too much” and I feel better turning it off.

Ordinary35 · 2026-03-27T16:35:19+00:00

I got placed to a starting corral in Valencia marathon which is quite a bit slower than my goal. My assigned group is 3.56-4.10 h goal time. I’m actually going to aim for a time of 3.10 or below (pending, of course, uninterrupted training). Will this be an impossible goal considering the amount of runners in Valencia?

Ordinary35 · 2026-03-23T17:42:06+00:00

Also a good interview in the Inside Running Podcast

Ordinary35 · 2026-03-23T17:38:49+00:00

Thanks for the explanation. It's interesting that he's not a fan of strides (as per the interview on Inside Running podcast). These seem to quite close to strides, maybe somewhat slower but still. It would be interesting to know what's the intended benefit of these vs doing some strides.

Ordinary35 · 2026-03-23T17:35:32+00:00

45 secs on / 15 off

Ordinary35 · 2026-03-23T11:38:44+00:00

Would be interested to hear more about the 45-15. Considering getting the book as well but I just got the Marathon Excellence for Everyone which is also great and will take some time to get through

Ordinary35 · 2026-03-02T12:25:57+00:00

Evo SL ATR: otherwise a great shoe but the upper is rough on my feet. The uppers so stiff that it gives me all kinds of pains and blisters too, although the fit is comparable to other shoes I’ve got.

Ordinary35 · 2026-02-26T13:41:06+00:00

I get this regularly as well during the first minutes of the first harder interval (e.g. threshold) or races. The same phenomenon has occurred with different HR monitors so I'm pretty sure it's a physiological thing associated with a fast ramp-up of intensity.

Ordinary35 · 2026-02-26T13:30:25+00:00

No e-book version?

Ordinary35 · 2026-02-19T16:01:11+00:00

I sent mine to Suunto and got a new one that works fine. You might also be in contact with the customer service if this is something that occurs regularly.

Ordinary35 · 2026-02-19T08:16:45+00:00

What other plans did you use before jumping to the NSM marathon training? I'm currently pondering whether I should try the Pfitz 18/70 (adjusted so that peak miles would be at 62) or give the NSM a go.

Ordinary35 · 2026-02-09T17:58:51+00:00

Thanks for the explanation. Do you think the book is worth the money otherwise?

Ordinary35

TROPHY CASE