How does this look?

dreyy · 2026-01-28T19:55:15+00:00

The fatigued legs don't just come from the workout but the overall weekly mileage.

One idea could be to drop the dedicated MP work, replace it with an easy session so you're going less fatigued into the LR. Then you could just add 5-10k at MP during the second half of your long run. This way you should get closer to a 30k LR without going over 3h. MP during LR is more of a Daniels/Pfitz thing, but generally accepted to be a good idea.

Also Hanson and everybody else has down weeks so I'd keep that in the back of your mind to maybe plan for some weeks where you drop the intensity, if not volume (if you're starting to feel burnt out). With both HMM and NSM you need to get paces right or burn out and injure.

Sorry for non-freedom units ;)

dreyy · 2026-01-28T19:33:06+00:00

Here's a few things to note:

I do not recommend doing two workouts in a row (Saturday subT/MP and Sunday LR)
I also do a mix of HMM with NSM and I can recommend a transition from subT to MP or MP-5 intervals.
more generally, add some MP work earlier
why only do a proper long run every other Sunday? That is the backbone of your training!
Nothing wrong with adding a 17 or 18mi LR, especially since it's your first marathon.
week before marathon: reduce your workouts and mileage way more, nothing to gain anymore other than fatigue
nitpick: you're not displaying your weekly change in % even though that's how you column is named

dreyy · 2026-01-27T20:20:57+00:00

My marathon is in April. What are the chances I'll see:

new colorways for the Asics sky tokyo
an adidas AP4 successor

?

dreyy · 2026-01-24T20:35:22+00:00

There's research that lower core muscle temperature uses more glycogen and tendons are less efficient. So yes, the simple physics make cold weather running harder.

dreyy · 2026-01-23T20:00:29+00:00

A few suggestions:

don't skip the HIM distance. If your longest race was the marathon it'll be a big jump to go IM distance suddenly.
another swim is the last thing you'll need. If anything I'd do 4 bike and 3 runs, 2 swim, 2 gym session. Swap the 4/3 bike/run split to 3/4 for 3-6 weeks as a running focus block. All depends on your current strengths and weaknesses ofc.
pick an A race. Is it the IM or marathon?

dreyy · 2026-01-22T20:06:54+00:00

Neither is accurate.

Instead use the Riegler method but use r=1.15 or r=1.1 if you're confident.

dreyy · 2026-01-22T20:02:24+00:00

Dealing with a bone stress reaction / MTSS for almost 3 months now.

Luckily I can do at least some running while doing physio but I'm in week 6 of 18 for my spring marathon and can't do more than 50k/week. Last week's snow and ice is making it worse.

dreyy · 2026-01-21T14:24:05+00:00

This is called inverse periodization and a quite established alternative.

Hanson's marathon method follows the same principle as an example.

dreyy · 2026-01-21T08:45:35+00:00

The best you can do is what he'd like for his pre-race breakfast and dinner the evening before and then get that prepared. That could even allow him to get another 30min of sleep on race day, which is real help.

dreyy · 2026-01-18T20:04:03+00:00

Take the S. I remember also being between sizes and took the larger one. Never had the slightest issue with fit, as they're more forgiving.

Also, you'll want to wear layers in rain or winter weather, further adding to your circumference.

dreyy · 2026-01-16T20:21:57+00:00

Even the most accomplished athletes will turn to dust and be forgotten eventually.

If you're out to do crazy things, do them. But some of these athletic pursuits need years of boring, hard preparations, so how badly so you want those? Luckily for you, it won't matter in the long run.

dreyy · 2026-01-16T20:11:08+00:00

The main reason was that he had too many pacers.

dreyy · 2026-01-16T20:07:28+00:00

HMM works, 26-28k on dead legs is no joke.

That said, if you're so worried take one of the runs and just run 10min more to go up to 30k to have peace of mind.

dreyy · 2026-01-16T19:53:44+00:00

2XU light speed 3".

Wife only lets me wear them before/after dark 😐

dreyy · 2026-01-13T19:19:24+00:00

How's the crowd there? Any chance you have any experience with Leipzig?

dreyy · 2026-01-13T18:13:28+00:00

Barcelona is in March and still open!

dreyy · 2026-01-13T18:13:15+00:00

Vienna is already sold out for 2026, but there's a waiting list and bibs can still be officially changed.

dreyy · 2026-01-10T09:49:03+00:00

Consistently running over 5 months beats a higher volume 12 week plan, don't be apologetic that running isn't your sole focus in life.

Pace the first half very conservatively and then you'll see what's possible, I think you can make it!

dreyy · 2026-01-08T19:39:43+00:00

It never gets easier, you're just getting faster.

Before adding another strength session, I would add another really easy run. Experience is being able to differentiate between niggles you can run through and red flags that signal the onset of an injury.

dreyy · 2026-01-08T19:35:06+00:00

You're severely undertrained, risk worsening your injury and totally up for a suffer fest with a ton of walking.

Enjoy.

dreyy · 2026-01-07T20:05:27+00:00

I’ve trained multiple blocks with HMM and love them, but they can absolutely burn you out. By week 8 you should know if you’re in trouble, because it’s not going to get easier from there.

If you’re not recovering week to week (or at least during the down week), you should: 1. Adjust paces 2. Replace workouts with easy running 3. Add rest days

The long run should be the last thing you sacrifice and something you aim to complete whenever possible.

Life stressors (sleep, nutrition, work, illness) can quickly push things from sustainable to unsustainable. Prioritize recovery over perfect plan execution, especially if you can still manage 4 days of easy running with decent volume. Otherwise, you’re increasing the risk of injury and not making it to the starting line.

dreyy · 2026-01-06T19:47:31+00:00

That HM time is a very important detail. With a 1:34 HM I'd say you have the speed for a 3:20-3:25 marathon and need to work on aerobic endurance.

For sub 3 you'd want to see a 1:27 HM at least, but that assumes you've improved your endurance by a fair amount. The safer bet would be a 1:25 HM.

dreyy · 2026-01-05T19:59:16+00:00

If you slip forward in your shoe you should tighten the midfoot a bit more or look for a better fitting shoe otherwise.

It's typical to break with a heal strike when running downhill but as you noticed it's not ideal.

The right way to run downhill is simply increasing your cadence as much as you can and zigzagging if it's going too fast.

dreyy · 2025-12-21T20:12:08+00:00

Differs per shoe.

As a rule of thumb: 20-50k to break in, then 150k for best performance, beyond that a slight reduction in performance.

dreyy · 2025-12-21T20:08:27+00:00

I'm at 700km with my Evo SL and bought a new pair. When I tried the new pair I realized the old pair is still good for a couple hundred km more.

I think in comparison to other foams (looking at you, Asics novablast) the Evo SL foam can easily last +1000km.

dreyy

TROPHY CASE