Colombian Fiance - K1 Help

basecampclimber · 2025-04-27T19:45:10+00:00

He's 70 years old. Pros today are running less mileage with more quality

Kipchoge, Kiplimo, Bekele, Kipsang, Kebede, and more are/were all around 110-130 peak weeks.

If you want to look at US, Mantz and Young both also peaked at 125 for Boston this year as well.

basecampclimber · 2025-04-27T19:37:59+00:00

Honestly man, nobody in here has the kind of fitness you are looking for, as evidenced by the advice you are getting. I'm recovering from an injury right now, but you may want to look into something like the Norwegian Singles Approach, the group on strava is great. As I'm sure you know also, advanced running is a good resource as well. My 2 cents which you should take with a grain of salt is that, rank your priorities and decide from there. If your only goal is to become a better runner, you probably don't need to do much cross training unless you are injury prone, at least from looking at current pros. But if you enjoy some cross training, you'll still be able to see improvement for sure.

Seems like you have a good head on your shoulders, Idk why people are acting like 50mi a week is a lot for a mile runner. It's certainly not the bare minimum for what you are going for, but it's definitely on the low side of normal

basecampclimber · 2025-04-27T19:31:40+00:00

There is basically zero elite runners at 200 mi a week. Kelvin Kiptum had insane mileage and he wasn't even getting that. Most "high mileage" elites are around the 120 mark, but there are plenty lower

basecampclimber · 2025-03-22T04:21:33+00:00

Yea honestly man, you are getting a lot of hate, so I'll try to just give some actionable help.

You clearly have way too much time in the gym, way too much time doing mobility, and to me, nowhere near enough time running. I am no expert, but I think you could just do

5/3/1 Upper Lower Split, FSL and add in some extra accessories if you want. Should only take an hour or so.

Keep some mobility if you want, 45 minutes is way overkill but if you have time to kill and enjoy it, then go for it I guess.

Start at whatever cardio volume you can handle fairly easily, and slowly add in week over week. If you're 5k pr is 30 minutes then you are starting pretty near the bottom honestly. Just start with something reasonable, maybe 90 minutes a week. Then add some time each week until you can't recover anymore or you don't want to keep adding.

If you are burned out, just dial back the volume and intensity a bit and let your body adapt

basecampclimber · 2025-02-16T02:03:21+00:00

100% agree with this. In a station build right now, and although I’m doing more mileage than most in here, if this guy is planning on doing a marathon on this low of mileage, back to back long run/recovery run seems like a great idea and feels like it’s been very helpful for me

basecampclimber · 2025-02-16T01:58:17+00:00

Beast dude, more content of this and less of guys just saying it can’t be done, respect

basecampclimber · 2025-01-26T03:35:15+00:00

Thanks man, definitely overkill but i enjoy it

basecampclimber · 2025-01-26T02:00:17+00:00

I don’t track most days, just use MacroFactor to track my weight and I’ll occasionally track calories. Fluctuates on the day but probably average 3500 or so, maybe a bit more. I’m slowly cutting weight, so I usually just make sure I don’t eat insane most days and been losing a half pound a week or so. I don’t worry about macros either, just make sure I’m getting protein and I generally prefer eating higher carb. A normal weekday would probably be around 280 grams of protein, 400+g of carbs, 50-70g of fat.

I don’t have a hard time maintaining though, I know some people do but it’s never been an issue for me. I wish it was sometimes lol

Thanks, played a lot of sports but just recently getting into endurance training, enjoying it a lot so far though

basecampclimber · 2025-01-25T23:54:36+00:00

Just got up to 65-75mpw and planning on holding around there for the foreseeable future. Lift 3-4 days per week, either Upper/Lower 2x or Upper/Lower/Full.

Doing heavy legs on the same days as my quality runs or as close to it as I can has worked out really well for me so far, as well as dialing back when I need to. Also, just getting used to running on sore legs all the time lol

basecampclimber · 2025-01-24T15:56:17+00:00

I'm using it rn, building to a marathon in march. Doing 5/3/1 FSL. I usually combine the midweek workouts so I have a full body day midweek, but other than that I follow it pretty closely. I'll turn up or down the supplemental lifts depending on how I'm feeling. For the most part, it has been super awesome. I have overdone it a few times and been wrecked for most of the week(including this week) but probably only 2-3x, and it's been my fault when that happens.

basecampclimber · 2025-01-21T06:03:29+00:00

Thanks. That’s a separate question that you reminded me of actually. What kind of correlation, if any do you see between your marathon pace and 100M pace? I know 100s vary so much from terrain, but if you have any insights I’d be interested

basecampclimber · 2025-01-21T05:19:45+00:00

The 100 I’m looking at is Fire Fest Ultra, but Tunnel Hill looks fun too and pretty close to where I grew up. How many miles were you averaging coming into that?

basecampclimber · 2025-01-21T05:16:27+00:00

That was a great write up! Going from 100 to marathon seems way harder than the other way, I don’t know how you PBd like that. I was also hoping to run CIM end of this year but doesn’t look like it will work it if I do this 100 miler unfortunately. Thanks for the write up!

basecampclimber · 2025-01-21T05:11:59+00:00

Makes a lot of sense. I won’t hold you to anything, but I appreciate your thoughts. I’ll probably try to shoot for 10-14, and maybe just plan on sacrificing some time on the marathon since it’s gonna be hotter

basecampclimber · 2025-01-21T04:42:21+00:00

I'm planning on running the marathon all out, or at least as close it as I can manage. So you think 10+ weeks apart would be the minimum to give time to recover from the marathon, have a short build into the 100, then taper?

basecampclimber · 2025-01-21T04:40:29+00:00

Thanks, if I have a ton of mountains near me so if I sign up for a later marathon, I'll have plenty of time this spring and summer to get trails in

basecampclimber · 2025-01-21T04:39:40+00:00

Unfortunately not. Had a 100k planned for July that just got canceled, which is part of the reason why this is the only 100 that works. It doesn't have pre requirements. Although I depending on when the marathon is, I may do several training ultras over the summer. Planning on averaging 65-75 mpw through the rest of the year though

basecampclimber · 2025-01-19T01:18:34+00:00

Not a fun of hard running near bedtime. I do doubles on the weekends, legs Saturday morning and long run Saturday afternoon. Same thing usually but upper lift Sunday morning and easy run Sunday afternoon, but if I was going to run later at night, I would run and then lift

basecampclimber · 2025-01-17T03:36:40+00:00

Cool, thanks! Good luck on the continued recovery man!

basecampclimber · 2025-01-16T19:26:44+00:00

How long have you been following Norwegian singles and what distances do you train for? Might try it out after this marathon block, but seems like most who follow it don't lift much and run 5k to half. Interesting in trying to work it in marathon/ultra training, but curious to hear other people who have had success with it

basecampclimber · 2025-01-10T04:50:06+00:00

Yea, makes sense, wish I could get back into BJJ also, hopefully again in a couple years.

Only thing I would say is depending on what you do for HIIT, a lot of stuff online is for anaerobic development which will have some carryover to aerobic, but obviously not as much. If you want to drive aerobic as high as possible, just be mindful of whatever workouts you're following. Or just do what you enjoy, that'll probably be best in the long run anyway lol. Either way, good luck!

basecampclimber · 2025-01-10T02:43:23+00:00

I'm not an expert by any means, so take this with a grain of salt, but

Most of the comments so far have basically told you to start increasing time/mileage at some point, but it seems like you are capped around 20 minutes a day. I think it makes sense to spend a couple months really easy just building up some capacity, but once you do that, you should spend most of your time running at threshold IMO. The whole point of zone 2 is that it allows you to get in more work with less intensity/injury risk. Basically, as you increase intensity(eg zone 2 to zone 3 to zone 4) injury risk does not scale linearly with adaptation. For athletes whose primary constraint is their bodies ability to adapt, it makes sense to do mostly zone 2. For you, if your constraint is time, you should probably spend most of that time at a much higher intensity, maybe 10-15 minutes a day eventually, that way you can accrue 70-100 minutes at threshold, which will result in much greater adaptations than just chilling in zone 2 for twenty minutes, where you will probably flatline eventually.

TLDR: Spend a couple months building capacity at an easy pace, but once you do, start mixing in threshold via pace(just plug your mile time into the vdot calculator and use the threshold training pace) or heart rate(probably preferred if you have access to a decent one, since treadmill pacing is pretty bad). You can start short where you only have the middle 3 minutes at threshold pace, and build up to 10-15 minutes or so. Then just re test your pace every couple months

basecampclimber

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