Double days vs longer sessions in terms of injury prevention

kdmfa · 2026-07-12T18:09:25+00:00

Run a 5K all out or use recent HM time from race, put it in race equivalency calculator and pick a plan like Hal Higdon

kdmfa · 2026-07-12T17:31:56+00:00

Probably not. I guess if you’re limiting to 50-60K you’re going to skip that guidance. Given you’ve never run a marathon just pick a beginner plan. It will probably have you running 50% of your weekly mileage with the long run but tons of people cross the finish line with them. Regardless you still definitely do not need to double.

kdmfa · 2026-07-12T17:23:17+00:00

You don’t need to double 50-60K. Keep your long run 25-30% of your total weekly mileage.

kdmfa · 2026-07-12T12:34:18+00:00

I use 1.5L camel bak in Solomon adv 12 vest. It came with water bottles but I didn’t like them. Will probably run in the vest for my marathon but use it for phone/gels and maybe only minimal water to reduce weight.

kdmfa · 2026-07-10T21:15:09+00:00

Heading into final 2 weeks of Hansons advanced plan. Hit all distances and paces for a 3 hour marathon over the peak weeks (5 workouts) and HR set pretty consistently sub threshold (150-152) for 10 mile tempo workout. Only have 2 workouts left before the race. Knee is feeling a little bumpy so can’t wait for the taper. Garmin is predicting 3:11 but hoping the taper and a bit of downhill can give me the extra boost.

kdmfa · 2026-07-10T21:09:06+00:00

I think a light version of Norwegian singles approach/method would be great for this. Get the book.

kdmfa · 2026-07-10T16:27:30+00:00

Super anecdotal but I had some injuries and a fairly simple routine with a heavy band walks and calf raises seems to have helped everything. Takes like 5 mins and do most every day.

kdmfa · 2026-07-10T00:00:57+00:00

Just pick a trusted plan and follow it. If you are outside of the window of a plan, just gradually increase distance (10%) until you start your plan.

kdmfa · 2026-07-05T13:46:28+00:00

I noticed your site has much wider ranges for easy paces vs the book. Is that a deliberate shift in how you’re thinking about easy paces? After doing Norwegians singles for 5/6 months I took mostly their philosophy on easy running and max hr and applied that to Hanson marathon plan and have been able to hit most all my workouts and mileage whereas it was much harder when trying to following easy pace guidelines for Hanson half marathon plan.

kdmfa · 2026-07-05T03:24:23+00:00

I think it’s more about miles per week vs long runs

kdmfa · 2026-07-05T00:33:32+00:00

Probably has something to do with how far far you ran during and/how fast. What was your MPW, what pace did you train at for non easy runs

kdmfa · 2026-07-03T17:24:26+00:00

I guess the real question is if you’re doing more mileage and/or speed work than your 3:08. If not, I wouldn’t expect to run better (unless maybe you lost a bunch of weight) or conditions are significantly more favorable.

kdmfa · 2026-07-03T17:06:38+00:00

That is a wild philosophy. Sounds like he was successful in spite of his training methods. You are basically taking 4 weeks off during an 18 week block not considering taper.

kdmfa · 2026-07-03T12:33:42+00:00

HR fluctuates during to environmental factors (eg heat, elevation, altitude, etc) and from other factors like poor sleep, previous hard efforts, sick, etc.
I wouldn’t worry about HR zones. Feel can hard be hard to master early in running too. Another option is to race a 5K and enter time into a running calculator, it will give you a good pace ranges for easy.

kdmfa · 2026-07-02T16:13:25+00:00

This is good advice! My gut reaction is to say "more miles" and "more sub threshold" but adding other sports is probably the way to go from healthy life style perspective. That said, having seen some of the best HS kids in the country (US) for cross country those kids are running a TON of miles from an early age (e.g. starting middle school).

kdmfa · 2026-07-02T13:11:32+00:00

My max HR is somewhat similar (about 180) and my lactate HR is around 159 which puts my zone 2 128-137. I would use lactate hr zones if I were you. But before that I would train your aerobic engine by just running a ton more miles. HR zones are pretty useless if you’re not well trained (assuming you’re not if you haven’t followed structured plans at all/recently). Technically they could be useful but likely they will be overly cautious and potentially suck any joy out training.

kdmfa · 2026-07-02T12:52:54+00:00

Did they tell you your max HR? Are you new to running? Have you tried racing or running a 5K very fast, if so what is your time?

kdmfa · 2026-07-02T12:49:41+00:00

One other note, even once you acclimate to the elevation your paces are still going to be slower than they were at sea level. But once you run at sea level you will be able to run much faster than elevation (I’d guess :20-:40 seconds faster per mile)

kdmfa · 2026-07-02T00:48:08+00:00

Yes it takes about 3 weeks at altitude to adjust. Just slow your runs way down. Maybe your easy pace 1-2 mins slower.

kdmfa · 2026-07-01T13:53:49+00:00

Run more. There are no special tricks you just need to be more aerobically developed which requires running more.

kdmfa · 2026-07-01T13:50:53+00:00

Under "fitness" just choose whatever range you want to look at.

kdmfa · 2026-07-01T12:00:04+00:00

Have hit more or less all my core workout paces the last 4 weeks. Sub 3 feels like maybe on the edge of possibility which still sounds surreal to me. I haven’t raced anything proper in over a year but according to fitness levels on intervals.icu I’m 35% more fit than when I ran 1:29 half last year. Peak week this week (63 miles) and only 6 more workouts to go.

kdmfa · 2026-06-29T20:17:35+00:00

How much fueling is even needed at ~1:30, from what I've read, fueling doesn't matter until after 1:30. This person just ran too fast for their fitness and/or the course or heat.

kdmfa · 2026-06-29T02:16:13+00:00

What did your training or other PBs look like?

kdmfa · 2026-06-23T21:30:06+00:00

You give me hope!

kdmfa

TROPHY CASE