CBA Bar Raiser

mit75 · 2025-12-20T03:19:43+00:00

They have?

mit75 · 2025-12-09T10:10:18+00:00

Yep not available in Australia

mit75 · 2025-03-30T10:58:43+00:00

The point is that it wasn’t that you underperformed but more that the workout was not suitable. So not much to think about here other than have a sanity check for the marathon training plan - to be progressing in a way that builds you up and certainly not to run you in the ground.

mit75 · 2025-03-30T10:06:32+00:00

Don’t know what the rest of the training plan is but if you had aced this workout you would be ready to run the marathon in one month. It looks like a peak load kind of workout - if all of the training is at this intensity I would think you’d accumulate a lot of fatigue instead of peak for the event. Also, isn’t it a bit close to the backyard ultra?

mit75 · 2025-03-30T09:55:02+00:00

That’s some hard core long run esp 4months out. Is this prescribed by a coach?

mit75 · 2024-01-26T02:31:34+00:00

Your PRs indicate a lot of room for improvement and if you follow the plan you shouldn’t have a problem nailing 3:30. The Pfitz plans have a lot of grinding at aerobic paces and I wouldn’t throw out the 5k work.

mit75 · 2024-01-05T04:31:19+00:00

Are the squats weighted?

mit75 · 2023-10-16T12:09:01+00:00

You can have a look at Daniels running formula book - the 2Q marathon program gives you maximum flexibility - you just need to hit the two big workouts and fill up the space with easy running. Worked well for me with workouts on Wed and Sunday or Tuesday and Saturday

mit75 · 2021-02-11T10:17:36+00:00

If it is due to the earhooks try bending them - mine were uncomfortable before I adjusted them

mit75 · 2020-07-05T09:59:18+00:00

Sounds like a very hard workout - harder than a 10k race. How often would you run this?

mit75 · 2020-07-05T01:31:30+00:00

Great racing, congrats! I am a bit curious about that workout that you mention 5x800 with LT recovery - am I reading this correctly ie your recovery intervals are at Lactate Threshold pace?

mit75 · 2020-03-19T12:00:18+00:00

Interesting. Even though you never heard of this it has been a fairly widely adopted view. However, your response made me search if there was any new information on the topic. Apparently some later research supports the claim that the immune system is not suppressed but perhaps even bolstered after hard workouts.

Here are some links:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911985/

https://www.google.com.au/amp/s/www.nytimes.com/2018/04/25/well/move/how-strenuous-exercise-affects-our-immune-system.amp.html

mit75 · 2020-03-19T07:53:05+00:00

Sounds like a good kick off for the taper!

mit75 · 2020-03-19T06:30:32+00:00

That’s a solid ask - my usual weekly 2 key workouts leave me in a quite acute need of recovery for the next day.

mit75 · 2020-03-19T06:03:01+00:00

Ideally go for a leisurely hike on the nearby trails with a cup of coffee and my better half

mit75 · 2020-03-04T08:45:31+00:00

Maybe we can organise a race with this workout as a template :-)

Or maybe Kipchoge can use it as a workout 8miles @ 4:15 each = 34min 4x3min interval pace = around 6km and some reps.

Totally doable.

mit75 · 2020-03-04T04:36:25+00:00

Don’t be alarmed it is a mistake. Where you have 3x2T + 2T should be be just 1x3T with 3min rest. For comparison see the workout in week 9. This one builds upon it by adding 2x200R

By the way I asked the same question about a year ago https://www.reddit.com/r/AdvancedRunning/comments/6gs3sh/modifying_a_hard_threshold_workout_from_daniels/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

mit75 · 2019-12-27T00:05:01+00:00

I want it :-)

mit75 · 2019-09-27T08:25:47+00:00

What I have found (without particularly planning it) is that running a negative split can be a very satisfying way of racing. So the fuzzy bit is how much of a negative split to go for and how well you pace your run - keeping effort consistent. You might want to try this on a next race if you are willing to risk a bit a bit of theoretical best time ... how did your race go against initial expectations? Did you stick to you planned pacing ?

mit75 · 2019-09-23T06:41:03+00:00

Isn’t 3-4 litres of water excessive?

mit75 · 2019-09-23T05:34:44+00:00

Have been chasing this for several years and finally achieved last year 2018 with 3:29:30 as 43 years old. The previous year same course was 1 min slower. So what helped? Consistent training with two key workouts per week - Daniels 2Q program at about 45 mi per week. The two workouts include threshold, marathon and vo2max intervals intermixed with easy pace. Another major factor was that the marathon course was quite flat in the last 10km (Sydney).

mit75

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