Hash your mate did that sub 3 pretty comfortably with that fast finish. My mate Simon has been trying for sub 3 for 9 years so was very happy.

Steve I think it's pretty understandable that you run what feels easy at 5 min km pace or faster especially as you are in your 30s. Alot of my 30 year old strava mates do too. You guys recover fast.

Flavio I hope you can get your mileage up as you have so much untapped potential.

Watson that's a good low heart rate. I was around 120 today at 5.30 km pace. My kids are going to be devastated when any of our cats die.

Your Mangaroa run today went past my old hood when I lived there in the late 70s.

DW TRT is not much of a thing here with kiwi men as far as I'm aware although maybe it is. I see US adverts for it when I watch Nba etc and they try and sell it on sex drive and retaining muscle.

I hope you can get it all figured out soon.

 

Those impromptu discussions are what drive many developers away. If you are doing any kind of deep focus work, any interruption sets you back 40 minutes to an hour.

I actually share an office and love to banter with my coworker. That said, he knows that when my headphones are on, I don't want to talk. If you  set expectations it works really well. I did find it's a lot of work to stay in touch when working remotely.

Piwi great week you're really getting some volume in, Flavio,  good luck with the 1500, one of the best parts of them is how quick a training cycle is.

James  those hamstrings are annoying. Is it better on Sunday after your day off? I notice you don't have any really short days there. p.s. I hate suggesting to run less but I wonder if you're just loading it a little too much.

Mark  great week. I do not miss the 3AM child care. That was horrible for the running (and life in general).

Hash  Another big week and I'm glad you liked the Ice Cream Sammich. it really is a fun one. I've done it with friends before which gets rather non-workout like if one of you is really good at shorter stuff and one is better at the tempo work. DW yup I think you are. It takes a certain level of masochism to not prefer breaks in your workouts but it's probably better training

Wow Lauren really does have some good workouts, I've never tried the Freddy, you'll have to report back on that. Did you see you can do the Tailor Swift??

Caitlinn  ugg sounds horrible. I hope you can get up and at least moving around the house soon.

Darkwave  I have no idea what FSH is but I hope the effects of menopause are something you can sort out so you can get back to your usual running.

Watson - on the mend, excellent! Sorry about the cat.

Steve  Sub 5/Km easy pace? Great week and workouts overall but that suggests you're overrunning the easy days or since you're nailing the workouts that your 3:20 goal is a bit soft. Sorry to channel the other thread over here =)

Zebano - Nice effort in the tri, you've got a very solid base for the marathon and that cross training will serve you really well.

My easy pace early in the week was too fast and I started slowing it down towards the end of the week.  I agree, it should not be faster than 5 mins/km.

piwi - You're being very generous with how you've aged me...I think I can get away with faster easy pace in half training but with what I have up ahead, I do need to address it before I run myself into the ground or injuries.

Mark - When someone just starts talking to me when I have headphones on, I pretend I can't see or hear them.  My office is very noisy which isn't great when I'm really trying to focus on debugging or writing code for a complex issue.

I was originally thinking about a 1:35 in Wellington, so 10 secs/km quicker than goal marathon pace.  My coach has marked me down for 1:37 so maybe slightly slower than I'd planned - makes sense because I will have had a reasonably big week leading into it.  It's a really good chance to pick a pace that isn't easy, but isn't overly uncomfortable either, and try to really nail it.  Any quicker kms need to be averaged out is the plan from the coach (i.e. if targeting 4:35/km and I do a 4:30, I need to run a 4:40 or a 4:37 then 4:38 etc).

Of course, if Wellington turns on one of its stellar days with hurricane force winds, I'll do some major adjusting.

Hurricane-force winds in Wellington? We don’t know what you are talking about…!

 

Piwi - One thing is that after the marathon I realised a big mistake which was to reduce the strength training and that bit me hard on race day when my muscles collapsed on a symphony of cramps.

And that limits a bit how much I can increase mileage as it impacts how far I can go especially on the 1 or 2 days after strength training when I get the jelly legs.

But it's good investment and now when I increase mileage it will be on top of a solid base.

Clearly I approve of the strength work, but I'm always bit suspicious of no strength work being the cause of jelly legs in a marathon. Usually that's just lack of training or going out too fast, but IIRC you had a really good build up so who knows. I was going to ask if you taper the strength for your mile race but you already answered that!  I saw that workout today, super impressive. I hope you have at least 10 days to resurrect your legs before you race.

Mark  yes no legs in the swim is certainly a thing that's brought up a lot, especially for amateurs and I'm going to be honest, the pros don't do it, and the amateurs only get away with it because wetsuits are so buoyant. One thing that kicking does is keep your body aligned properly and often when you don't kick your legs will sink which basically creates a lot of drag. but I digress. Actually did anyone see the Sub 7 / sub 8 project. Like the breaking 2 but I think they massively underestimated how much time they could save via drafting on the bike and all 4 people blew away their goal times. Most impressively Kristian Blummenfeldt ran a 2:30 marathon at the end of the ironman .... damn.

Headphones = leave me alone!! Glad other people are equally annoyed.

Steve is Wellington just a training run then? Not a chance to PR?

Zebano/Piwi I read this in Amby Burfoot's newsletter and thought you guys would like it /feel vinidicated 

Salt depletion doesn’t cause of marathon cramping. Consider strength training

Many of the marathoners I know are obsessed with preventing late-marathon muscle cramps, and a lot are convinced that salt and other electrolytes are the answer. The research generally disagrees, pointing instead to inappropriate pacing and muscle fatigue. The latest research paper does the same. Of 84 marathoners who agreed to a battery of tests before and after their race, 24% complained of cramping. Their sodium and potassium levels were not different from the non-crampers, but their muscle biopsies were. Conclusion: The marathon crampers did “not exhibit greater degree of dehydration and electrolyte depletion after the marathon but displayed significantly higher concentrations of muscle damage biomarkers.” Also, the non crampers were almost twice as likely to have included strength training in their preparation period. More at The J of Strength & Conditioning Research.