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Congratulations, 18:40 is truly incredible considering you ain't even focused.

thanks alot man!!! and yea it's legit freaky.. something odd going on.

fastest i've ever gotten fast.. ??!?!?

By the way, is mileage the ultimate key to progress?

nah, duration!

I mean, suppose you have a perfectly balanced training plan with long slow runs, easy runs and speed work in the right quantities. Do you need to up mileage to improve after a point? I'm asking for myself of course, my current weekly mileage is around 35K ( about 22 miles ) , i was wondering if just progressing the workouts is not enough. Should i actively try to up mileage if i want to get closer to 20:00 5K?

it's tough to say but, what i found out was.. it wasn't about 100 miles a week when i hit my ultimate peak, it was instead about 15 hours a week. So for me, 15 hours a week put me on that next level. I remember putting in like 1.5 hour run in the morning, 1-1.5 hour run at night etc. Everything was slow. Throwing in some strides/slight progressions occasionally when i felt great.

So if your 22 miles is 4 hours etc .. getting to 5 hours (27 miles who knows etc), will give you more fitness.

These last few weeks i've done mostly slow mileage .. only a few sessions had some speed. The vast majority of it was very ez runs, just trying to get in 35-45 min etc.

So yea i'd say try to add on a little bit more "ez" duration before tweaking speed/workout variables etc. It's incredible how effective just trotting around slow is, for the heart.

hope that helps!!

pc man !!!

Quote from: gukl on May 08, 2021, 04:18:13 pm

damn man you have a real talent for endurance running. what kind of mileage are you putting in for this?

thanks alot man! not much at all. last week like 30 mi?

farm life got me in crazy shape. i credit that alot, tbh. and now it's filtering into running. love it.

maybe this time i can eventually get under 17? tbh looking like it's more of a possibility than before... somehow.. never got to 18:40 this fast. not even close.

pc!

Wow dude thats a crazy time considering your training style. Do you feel the high vol dips and stuff helped a lot? I imagine your upper body str endurance is pretty swell with that combined with the farm work. Also i think since the farm work is functional movement patterns your body may have adapted in a way as to give you a really unique benefits in terms of like posture and breathing mechanics. Maybe stabilizer and synergist muscle function and stuff as well. I feel like thats just a really wild time for the type of training youve been doing. Super curious about the carryover from farm work to endurance running. But i suppose aerobic endurance training adaptions stick around the longest so you may have kept a lot of your functionality from high vol running days

Damn i had this landscaping job i wanted to take a few months back but i kind of bailed and thinking back it may have impacted my training really positively if i had gone for it😑 at the very least in terms of spending less time sitting/laying down

Thanks a lot Andrew that is very informative.

np!!

FWIW it does add up to reality too for me already, my latest PR streak came after establishing the 'low HR run' which is shorter in mileage but longer in duration.
This approach would also help me catch the recommended percentage of my intense runs, now it is too high, around 25% to 33% of total, adding more easy stuff will bring it down.

for sure! it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf? going slow/ez works so insanely well at building the real engine. just need to throw speed/tempo in occasionally and you're good.

Quote from: adarqui on May 09, 2021, 02:03:33 am

Quote from: gukl on May 08, 2021, 04:18:13 pm

damn man you have a real talent for endurance running. what kind of mileage are you putting in for this?

thanks alot man! not much at all. last week like 30 mi?

farm life got me in crazy shape. i credit that alot, tbh. and now it's filtering into running. love it.

maybe this time i can eventually get under 17? tbh looking like it's more of a possibility than before... somehow.. never got to 18:40 this fast. not even close.

pc!

Wow dude thats a crazy time considering your training style.

thanks man! and yea, it def is crazy.. i used to train so hard to get under 19. now i'm barely training and coming off like 2 year layoff.. and somehow i'm probably close to sub 18 shape right now (road not trail), after being back into it only 3 months and having covid for like 3 weeks. wtf?

Do you feel the high vol dips and stuff helped a lot? I imagine your upper body str endurance is pretty swell with that combined with the farm work.

actually yea. my upper feels very strong now. i def think it's helping.

Also i think since the farm work is functional movement patterns your body may have adapted in a way as to give you a really unique benefits in terms of like posture and breathing mechanics. Maybe stabilizer and synergist muscle function and stuff as well. I feel like thats just a really wild time for the type of training youve been doing. Super curious about the carryover from farm work to endurance running. But i suppose aerobic endurance training adaptions stick around the longest so you may have kept a lot of your functionality from high vol running days

most elite kenyans grew up and/or are currently farmers .. so i think there's something to it. i mean, it's just great exercise. can do it for many hours, just makes you feel great & strong. def think there is some serious carry over to any kind of fitness.

Damn i had this landscaping job i wanted to take a few months back but i kind of bailed and thinking back it may have impacted my training really positively if i had gone for it😑 at the very least in terms of spending less time sitting/laying down

haha ya. it probably would have helped. depends how intense it is tho i guess. i've done some intense farm stuff and i feel great from it, but could probably be much more intense if i was in construction etc.. and it was a daily job.

pc!

2021-05-19

evening:
- mod 11:40 min -> 2 mi @ 5:50 min/mi
- https://www.strava.com/activities/5326331687



2021-05-20

morning:
- 21 min light-to-mod progression
- https://www.strava.com/activities/5328509083

evening:
- ez 1h38m trot -> i think im faster with beer in me wtf!!!
- crazy run.. tons of beer in me. ez af ~7:30
- https://www.strava.com/activities/5332123326





2021-05-24

morning:
- ~21 min light-to-mod progression -> 7:50 to 5:57
- https://www.strava.com/activities/5349690327



2021-05-25

morning:
- light 29min progression w/ kick at the end
- https://www.strava.com/activities/5355087295

evening:
- ez 1h2m @ 6:4X-6:5X
- https://www.strava.com/activities/5358740348
- crazy run.. ez 6:5X's wtf





also. uploading some vids to youtube again. tired of only uploading to ig.. wanted higher res/quality vids up there just in case.

some fun stuff:

<a href="http://www.youtube.com/watch?v=KKZtBzEpuGE" target="_blank">http://www.youtube.com/watch?v=KKZtBzEpuGE</a>

<a href="http://www.youtube.com/watch?v=6LMy5sqdTdw" target="_blank">http://www.youtube.com/watch?v=6LMy5sqdTdw</a>

17:54 !! back under 18 real fast. daaang.

feels so good.

will post the training leading up to it and racing. man just been slacking at logging daily. bleh.

looking like i'll be giving sub 17 a run this go-around... absolutely no way i won't be closing in on it, if i'm in such good shape now after only a few months of running.

LET'S GET IT.

these photos from last night came out decent .. got more, but i like these the best

need more fckin shred tho

got 2 solid paddle boards (2nd one is for guests who want to SUP)

cant wait to go out on the water!