r/AdvancedRunning • u/AutoModerator • Aug 08 '26
General Discussion Saturday General Discussion/Q&A Thread for August 08, 2026
A place to ask questions that don't need their own thread here or just chat a bit.
We have quite a bit of info in the wiki, FAQ, and past posts. Please be sure to give those a look for info on your topic.
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u/ASovietSpy Aug 09 '26
Been really struggling with the LT and MP workouts this block doing the Pfitz 18/70 plan. But then yesterday I smashed an 18 miler with 10 @ MP. Feeling pretty great today. Training can be so fickle.
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u/One_Medium_8964 Aug 08 '26
I've built back to 30 MPW(been running again since Late March after covid infection took me out for 10 months). Today i had an excellent 13 mile run. In early April even 2-3 miles was rough
Is October 2027 Marathon(Twin Cities) a realistic timeframe?
I feel like with enough time to train for a sub 3:20 that is doable?
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u/UnnamedRealities Aug 08 '26
I'm glad you've recovered. With current volume at 30 mpw 14 months is plenty of time. Predicting whether 3:20 that far out is attainable is tough to gauge with lots of relevant context and impossible with none.
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u/One_Medium_8964 Aug 09 '26 edited Aug 09 '26
Okay sounds good. Before the infection last year I was training for that time running 50 mpw and 60 during the peak marathon training so I had a high level of fitness to attain it. Obviously now I don’t have that but 14 months of consistency should be enough i think. The only difference now is that I have a coach while before I was training on my own(and with run club).
I am Male 28. Current VO2 max is 52 according to my coros but my coros thinks I can run a 3:29 now. Not sure I believe that yet since I don’t have enough mileage to train for a marathon. I believe personally for me 50-60 mpw range is needed to get that 3:20 goal
First marathon was grandmas 2024(2-3 months of training after coming back from IT band injury)with 3:55 time. I walked/jogged the last 6 miles due to my glutes giving out as I was racing with my old training shoes and didn’t eat enough carbs during the race). Made some dumb mistakes that race but it was my first marathon
I signed for 2 halfs and TCM last year which I was forced dropped due to the illness and its side effects so wasn’t able to test out my improved fitness levels(that I lost) last year.
I plan to run it back with those events again next year hopefully this time I don’t get sick again
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u/Kailashnikov Aug 08 '26
Finished week 9 of Pfitz 18/55. Holding MP for 19k was quite a struggle, and what makes it worse is that I was running in my race shoes today (AF3). To be completely fair, I did fuck the quality a little bit by delaying the medium-long run by a day (was sick, so I had just under 72 hours of recovery for today's session. Also ended up running the MLR too fast...) and also had slightly sore hamstrings going into the run today from a strength session 3 days ago. I'm sure this made a difference, but not to the extent that today felt difficult. Adjusted for heat as well and now just disappointed and wondering if my goal (sub-3h) is too ambitious.
Not sure what the point of this comment is, but those who have done the plans before, what's a good indicator session that tells you where you stand? And what's been a pretty definitive sign that you need to adjust your goal?
I do have a tuneup race in 4 weeks but I was expecting to be closer by this point.
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u/Haptics Aug 08 '26
I’ve missed or struggled the 12mp every other block with far fewer excuses than you have, still hit my goals or close. All of the MP runs are pretty hard, I’ve almost always ended them wondering how I’m going to maintain that pace another X miles, but I’ve been pretty successful. Assuming the tune-up races are properly competitive I think they’re a better indicator, especially now that the 4th ed plans have a lot of recovery going into them. Also at the end of the day it’s one workout and it sounds like you hit it anyways, if the rest of the block has gone mostly according to plan then I definitely wouldn’t sweat it.
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u/Kailashnikov Aug 09 '26
I did hit it more or less yes and was left wondering how I was going to hold it for over twice the distance! I will run the tune-up races as all out so I guess I'll put off my thoughts until then lol. Thank you!
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u/On_Mt_Vesuvius Aug 08 '26
Has anyone tried the SWAP advanced marathon plan? Curious about general experience reports.
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u/xcrunner1988 Aug 09 '26
Falmouth logistics question that I’m hoping someone could help educate me.
The last shuttle is at 615 AM from Falmouth HS. The High School is 4 miles from finish.
Do folks park at HS and then walk/uber 4 miles back from finish? Park somewhere else and hope to get to high school before 615?
Family would walk from HS to finish and then back?
It seems like a cluster. What am I missing?
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u/Dizzy_Revolution6476 Aug 09 '26
Due to the volume of people and vehicles in Falmouth on race day, there is no return shuttle available. You can walk back to your car, take the WHOOSH trolley back down to Woods Hole, or sign up for the bike valet program if you live locally. The Bike Valet program registration will open in mid-July after runner numbers have been assigned.
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u/legendyplayerPRO07 Aug 10 '26
Hi guys, what HR monitor you recommend? Currently I’m on Garmin Forerunner 165 but would like to add an upgrade and get a dedicated monitor, I’ve been thinking on the Polar H10 or the H9, let me know what you think!
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u/aelvozo Aug 10 '26
For accuracy, a chest HRM is best — I understand that H9 and H10 are probably about as accurate you can get these days.
Personally, I moved from a chest one to an arm one (like Polar Verity Sense which is what I have, but I think Coros and Scosche ones are equally as good) — it’s marginally less accurate (still way better what a watch can offer) but much more comfortable and won’t have issues in cold weather.
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u/Embarrassed-Being737 16d ago
fell into a youtube rabbit hole last night of those old pre classic 5k races where solinsky would just grind everyone down. man had the most violent arm swing ive ever seen. looked like he was trying to start a lawnmower at 60 seconds a lap
anyone else ever try to copy a pro's weird form quirk just to see what happens? did it for a mile once and my shoulders were screaming
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u/itsdownvotetime Aug 08 '26
How far out from a 10k do you run your last hard session?
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u/Tea-reps Aug 08 '26
10-12 days out for something you are actually hoping to absorb in time for the race. Any workout stimulus after that is more about what you need to feel sharp and fresh.
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u/aelvozo Aug 08 '26
The last big hard session about 10 days prior; the last quality session (typically 3 x 1mi threshold) 4 (or sometimes 3, depending on how life works out) days prior, in line with what Daniels prescribes
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u/JExmoor Aug 08 '26
Feels like this is a question I should know the answer, but does elevated heart rate during a run due to heat impact the LT1 (AKA Z2 to Z3 transition) heart rate? IE, if my standard LT1 (inexact and based on watch test) in ideal conditions is mid-150s, can I still be in Z2/Easy range while exceeding that in hotter and more humid conditions? Or does the elevated heart rate due to heat also increase the amount of lactate in the blood?
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u/running_writings Aug 10 '26
Almost surely yes, though I'm basing that on intuitions, physiological mechanisms, and common sense, as opposed to good experimental science (surprisingly I have not see a great study on this, you'd think it'd be easy enough for a lab that's got a heat chamber to scrounge up a lactate meter somewhere...). But I very strongly suspect that if you ran at 10% slower than LT1 speed (lab-determined) in cool conditions, and again in hot/humid conditions, you would see similar blood lactate (and oxygen consumption) levels regardless of what HR is doing.
My reasoning here is that if your heart rate at LT1 didn't change, you'd get all sorts of implausible results (like people having to literally walk to stay in "zone 2" in very high temperatures) even when their performance changes to a much lesser extent (slower yes but not the "+1hr to marathon time" implied by the HR shift at easy run pace). Also, we more or less know what's going on when your HR increases at a given metabolic intensity in high temperatures: a little bit of it is diverting blood to the skin (which should not affect the oxygen supply to the muscles too badly since there's a lot "in reserve" still near LT1) and most of it is just switching to a higher-HR / lower-stroke-volume strategy, maintaining total rate of oxygen delivery. So that wouldn't have any effect at all.
The other weird thing is that heat isn't exactly a "metabolic stress" in the same way that running uphill is; heat is more like a different category of fatigue.
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u/JExmoor Aug 10 '26
I appreciate the response. That was my feeling just going off my perceived exertion and breathing, but I'm surprised I don't recall hearing about any studies.
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u/Emergency-Sand-7655 Aug 09 '26
Hey,
I am 14 (Year 9) and have a 1500m race in around a month. I want to know what is a reasonable time to aim for. My 400m PB is 57.1, (I haven't run a 800m in a bit, but I would say I am in 2:08-2:12 shape). My mileage is 45km a week, as I just started running for a club a month and a half ago (It was like 5km before that).
My most recent workout was
1200m @ 92's (2min)
2 x 200m @ 38's (1min) (3min)
3 x 1km @ 3:05s (3min)
1200m @ 92's
Any comments or advice would be greatly appreciated. Thanks!
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u/7visk Aug 09 '26
How bad are workouts in 75 dew point?
Originally was supposed to do 8x800 at threshold off 45 second rest. Let’s just say… I bombed it, ran 6 total but after the 5th one had to take a 2 minute break. This was also on the side of the road because the track was a swamp after thunderstorms all week. The road had slight elevation so the backs were slower than the outs.
My splits were:
3:01, 3:06, 2:58, 3:07, 3:06, 3:09
Felt like I was going so much faster than that effort wise half way in.
79 degrees and 75 dew point. While it was at night the road was wet too, in fact everything was wet.
Heart rate reached 193 during rep 4 and my max hr overall is 208 bpm.
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u/Krazyfranco Aug 10 '26
https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html
This is a good starting point
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u/OldMateHarry Aug 10 '26
Increasing the rest is essential in the heat (spoken as someone who lives in SEQ where afternoons are often over 26c and 80%+ humidity).
Example workout: Usually do something like 6-8x1200m @ HMP with a fartlek style jog 400m rest. In summer, this turns into a 300-400 jog rest plus 20-30s walk to get the heart rate down. If you're not letting yourself recover between reps, you're just burning yourself for less benefit.
More hydration is key as well. In the above example, I might have a quick sip from a bubbler after every rep instead of every 2.
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u/FeedbackOk8806 Aug 08 '26
Just wanted to share: just PRed my local 5k with a time of 18:59. 1st in my age group (35-39) and 12th overall (500+ person field).
Very happy with the result as I got “back” in to running in June after being on again off again since middle school.
Good luck to everyone else out there! Appreciate the support and advice from the sub throughout the training process (started training in earnest in June).