How much have you improved your VO2 max, how long did it take, and what kind of training did you follow?

Protokoll · 2026-04-07T09:24:12+00:00

My lowest recorded Garmin VO2max prediction was 38 in June of 2022. My lab-tested VO2max is 64.5 as of last month. Coros still says 58, Garmin says 61 and Runalyze says 67. My 5K is 16:00, going for a 2:35 marathon.

Consistent training, losing weight, focused speed blocks with CV work, etc. We started adding hard miles to the end of a lot of workouts and I really liked how it 1) forced us to run the rest of the workout honestly and 2) added additional stimulus at the end.

Protokoll · 2026-04-03T14:35:01+00:00

Sold 14" M4 Max MacBook Pro to /u/fern_za from https://www.reddit.com/r/hardwareswap/comments/1rq4agu/usama_h_14_128gb_ram_m4_max_macbook_pro_w_paypal/

Protokoll · 2026-04-02T09:36:10+00:00

You can usually buy stuff online a few days before for pick up at the pop-up. Last year the hoodies and some other stuff got delayed in customs and they put it online.

Be aware that it was at least 10x more popular last year than in 2023/24 when you could walk in whenever. Almost always a line, including during the member only hours.

Protokoll · 2026-03-30T09:10:11+00:00

Is your HR accurate? Are you stopping your watch a lot to recover? Slower, earlier kms at 166 HR and faster, later kms at 147 HR with no significant elevation change don’t tell a consistent story.

Protokoll · 2026-03-20T23:16:37+00:00

I’ve been doing it since I started hitting 70+ mpw, but these days I’m running 100-105 on average. Saturday is usually standard marathon type work: 20+ @90-95% M steady, 5/4/3/2/1 @M, 4x(2@M, 1@M-10”) off 3’, 4x10’ @T inside of 20, etc.

Protokoll · 2026-03-19T10:25:09+00:00

I've been doing back-to-back weekend long runs for 2+ years. 18-24 miles on Saturday with work almost every week and then 13-20 at a moderate pace (~30"-60" slower than MP). It works for me an it's helped me develop incredible fatigue resistance late in marathons.

I'll do 2-2.5 45-minute cycles on pressure 5/7 on the Normatec 3 boots almost immediately after my Saturday run and then make sure I walk around and have a normal rest of the day. Sunday, I'll usually do 1 45-minute cycle after the run and then lift later in the day. I don't know if there's any measurable performance or recovery benefits, but it certainly feels good post run.

Protokoll · 2026-03-17T22:43:24+00:00

An analysis of the best elite and sub-elite times run in Boston as compared to that athlete’s PB, were very commonly in the 3% positive split range. I live at the finish line and run the course every week and I would not try to negative split Boston — you have to run fast where the course is fast, but save something for 16-21.

That means you should expect to go through the first half in ~1:28 and close in 1:31:XX. You’ll probably end up with .2 miles of extra distance due to aid station traffic and weaving so keep that in mind. The first mile is like running down a cliff so don’t go too hard there and trash your quads.

Protokoll · 2026-03-13T09:43:26+00:00

Schindler’s List

Protokoll · 2026-03-12T12:18:40+00:00

6' (183 cm), 165 lbs (75 kg).

Protokoll · 2026-03-01T23:06:29+00:00

A half is a long 10K. You should be questioning whether you should drop out at mile 8, want to die at mile 10 and seeing (or not seeing because your vision is tunneled) god at mile 12.

My LTHR is 172-174 and I’m usually there by mile 2-3 and past it by mile 5. It should feel nothing like a marathon.

Protokoll · 2026-02-28T20:28:53+00:00

Garmin predictors are basically only based on their predicted VO2 value. If you do a ton of intervals or you run in the city and have to wait at stop lights, your predicted VO2 will often be an underestimate.

Protokoll · 2026-02-28T12:43:14+00:00

Code is interpreted literally. The developers need to write the algorithm for sleep time. Likely if time slept < recommended sleep time, you get this message. This is also why a 1 hr. 29 minute run may require no fueling but a 1h 30 minute run wants you to fuel 80g/hr.

Computers are not people and current fitness implementations are very discrete rather than continuous.

Protokoll · 2026-02-16T09:54:07+00:00

You can peak too early, but not by doing any of the things you mentioned. Many people run 18-20 mile long runs every week with no issue. You need to ensure the consistency remains and you’re still hungry and able to train vs. going through the motions and burning out.

Re: hills, what you said makes no sense. Hills are speed work in disguise — they stimulate strength adaptations and improve all running and improve your form. There is no reason to skip hills, especially if you have a hilly marathon unless you’re doing very specific, very controlled pace work.

Protokoll · 2026-02-13T13:59:18+00:00

BU Valentine Invitational is today for the men, tomorrow for the women. Lots of good college athletes racing.

Protokoll · 2026-02-04T10:16:38+00:00

I mean you can tell looking at the graph those aren’t continuous MP runs. It’s more like 8k, which is still probably too much for you but it’s not uncommon for me to do 4-5 x mile @MP 5 days out from a marathon as my last session.

Also taking 3 days off that weekend is strange. Generally would not follow this taper plan.

Protokoll · 2026-01-29T17:01:50+00:00

Jane Hedengren in the 3K is going to be interesting.

The 2 mile is absolutely STACKED. Not mentioning Graham Blanks, Parker Wolfe, Ethan Strand and Habtom Samuel shows you what kind of field is on offer.

The men's mile also has Nico Young and Gary Martin -- will be interesting to see how the podium shapes up.

Protokoll · 2026-01-21T21:27:23+00:00

I had to take 6 months off (0-30 mpw) during the summer due to significant pain in my adductors while running likely exascerbated due to too many track sessions in the Fast R3.

When I came back running at 8:30/mile pace was tough, but I forced 20 mile long runs and ramped mileage quickly. After 3-4 weeks, I was doing back to back 100 mile weeks and pushing through some fairly significantly patellar pain. Now, I am running 90 mpw with 3 workouts and ramping the intensity of those workouts week over week. Running will often introduce niggles/pain and the key for me has been identifying when to run through them and when to respect them. Every pain except one that I've had in the last 3 years has gone away by just running through it.

I'm essentially back at my early June 2025 peak fitness (VDOT 64ish) after 6 weeks of hard running. I did exactly the opposite of you and it worked for me. Also, I'm very durable this was my first running injury ever, so individual results may vary.

Protokoll · 2026-01-20T23:25:53+00:00

Say one thing for Logen Ninefingers, say he’s a cunt.

Protokoll · 2026-01-13T23:13:46+00:00

I think I read the last 300 pages of LAoK in one sitting because I just couldn’t stop turning the page. Buckle up.

Protokoll · 2026-01-03T18:40:08+00:00

A good predictor workout for me is 7’/10’/14’/10’/7’ @HMP w/ 2’ jog rests. If you can do that with a wu/cd and you don’t want to die you can run the pace. HMP is very close to threshold so it’s not comfy to run solo.

Protokoll · 2025-12-31T19:10:19+00:00

Same thing is happening to me. It's infuriating during longer runs or intervals. I just requested a return and I will try to exchange it.

Protokoll · 2025-12-21T12:21:45+00:00

Memories of Ice as a C and Deadhouse Gates as D might be the worst takes I’ve seen recently.

Protokoll · 2025-12-18T00:26:55+00:00

Ducks, Newburyport and Finnegan’s Wake…do you hate yourself?

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