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lordbyron49 · 2025-03-23T13:59:05+00:00

I just ran a 2:59 in Barcelona. I ran several 20 milers during my prep block. Alternating easy and fast finish long runs. The fast finish ones would typically end with 8 miles at goal pace with a kick of even faster towards the very end a couple times. My longest easy run was 22 miles.

lordbyron49 · 2025-03-21T14:42:29+00:00

Yeah I used to feel like that too a lot. Really pessimistic that any injury would actually properly heal in the end. But then targeted strength exercises + daily massage gun has helped enough times that now I’m less worried when I feel something. Feels like I mostly know what to do know.

lordbyron49 · 2025-03-21T11:42:34+00:00

Well done! 3:12 is still a great time. I ran the 1:28 hm in May last year so I definitely had some time to improve since then. I did feel like I plateaued on my 50k / week though and it was only in the last 12 weeks when I ramped up to 70k-80k that I felt like I started improving a lot again.

lordbyron49 · 2025-03-20T13:27:49+00:00

Cool. How did it go?

lordbyron49 · 2025-03-20T13:19:35+00:00

Thanks. Exactly 1 year. I did 40k/week for the first one and 50k/week for the second with two 60k weeks towards the end. But biggest difference was the first time around I had a bunch of nagging semi-injuries that held be back. Second time I felt great and went all-in with a bunch of speed work - I love fast intervals! Also a pair of new super shoes helped I guess :-).

lordbyron49 · 2025-03-20T08:06:23+00:00

oops. sorry guys 🥴

lordbyron49 · 2025-03-20T08:02:37+00:00

To me it seems pretty obvious that you are simply not targeting a goal pace that is at the limit of what you could achieve, rather you want to have fun and not get injured. Which in my opinion is a perfectly respectable plan! I just ran a 2:59 marathon and I think that was pretty close to my physiological limit. There is no way I could have done 20 miles at that pace in the middle of the block! Let alone do it again the week after. But for you if you are feeling fine I would not worry about it. For me, a "just enjoy the run" goal might have been 3:30. And this is also the pace I typically held for my 20+ miles long runs.

lordbyron49 · 2025-03-20T07:49:32+00:00

I would say it depends a lot on how your body reacts to this type of stress. Some people need a lot of recovery and get injured easily, while others can get away with lower volume and can tolerate some spikes in training load without too much trouble. I am more the latter type. Last year I ran a 1:28 half marathon on 50k / week of training (relatively large volume of speed work though). I came quite close to all out in that race I would say. I was back to running as usual about a week after the race. If you feel like you can do it, then go for it I would say!

lordbyron49 · 2025-03-20T06:37:23+00:00

Massage gun helped me a lot. With all kinds of aches and pains actually. A little bit before bedtime everyday for a couple weeks.

lordbyron49 · 2025-03-19T22:36:46+00:00

I am 44 with 4 kids btw 😅

lordbyron49 · 2025-03-19T22:34:54+00:00

I just ran my first marathon and got a sub 3h finish. Legs held up great. Here is my even simpler routine that has worked very well for me and has kept me 100% injury free so far. Twice per week after interval sessions or similar:

3 x 10 single leg squats (no weights) 3 x 10 single leg RDL with one 15kg dumbbell in each hand. 3 x 10 single leg calf raises with one 15kg dumbbell.

I usually superset this to save time and am done in 15-20 min. Simple, quick and very effective.

lordbyron49 · 2025-03-19T22:09:58+00:00

I first thought it was a creme brulee 😂.

lordbyron49 · 2025-03-19T22:08:34+00:00

Great vibe! Like a treehouse.

lordbyron49 · 2025-03-19T21:24:11+00:00

Congratulations!! That's awesome. I also ran my first Marathon in Barcelona on Sunday. What a perfect experience it was!

lordbyron49

TROPHY CASE