How do I break 37 and 80?

[TheEd]

let's have you running again and then we can look at getting some shape or form out of you before rolling out the extra mileage needed for the marathon distance

hope everything clears up shortly

TheEd

[Swerunner]

Finally everything is okey and I can start running again. Will do just easy jogging this week and then I'll be ready to start on the programs again.

I'll do 5-10k slow jogs tue-Sun this week.

[Swerunner]

Hi coach!
Have done 4 jogs this week. All approx 10k at 5'-pace. How should I proceed for coming week. There's a 10k race this coming saturday that I could use as quality training. What do you think?

[TheEd]

race the 10k and then at least you have a marker to work from

you will need to introduce long runs over the weekend after this event

onwards and forwards

TheEd

[Swerunner]

Hi coach.

I haven't really recovered from my sinusitis until now. So I'll just go on and build my self with easy running. Then I'll do the NYCM.

I'll be back though! See you come november.

[TheEd]

OK .. I was a little apprehensive to run towards the 'new guinea pig' marathon program due to the drop off in the actual 10k training

so my apologies if I came across as not 'too' interested

good luck in the last few months build-up and if you provide feedback I will add my comments and feedback

much appreciated

TheEd

[Swerunner]

No worries coach.
I'm looking to do the NYCM and the I'm ready to train for 10k/21k. My plan is to do whatever you say :p during the winter and peak for 10k early spring. Then is the göteborgsvarvet in may and then stockholm marathon i june.

Good stuff.

[Swerunner]

Hi the Ed!
long time no see! i'm really sorry for not sticking around and feedback my training. Specially when your most kind and help runners you don't know. however, I will be back for a serious commitment soon. right now I'm in marathon prep for Boston in april. After that, I will start your program aiming for a 1:19 half in the autumn.

Since I last was here my times have improved some (apart from getting older). I did a 2:48:03 marathon in 2014 which is my standing PR.

A few months ago I brok my halfmarathon PR with 12s --> 1:21:10, and I followed this up with another solid half 4wks after (1:21:18). That was encouraging and 6yrs since I ran 1:21:22 which was my previous PR.

Anyway. Just wanted to say hi and let you know that I still check in here from time to time. See you after Boston!

[Swerunner]

I cannot believe I first signed up on the Time-to-run site in 2009. That’s 7 years ago! Since I never really got to the point that I truly dedicated myself to your training regime, I thought I’d summarise where I am at the moment and what I have done in the last years. I will run Boston Marathon in april, then I will step back from marathon and only return to it once I have bettered my PRs in the 10k and 21k. I will continue training under your programs until I achieve it. This time I will stick to it!

So, re-cap...

Yearly averages for the past years:
2013: 3490 km (67k/wk)
2014: 2800 km (54k/wk)
2015: 3120 km (60k/wk)

Average for the last 10 yrs (50k/wk).

Personal records:
5k: 17:18 (2010)
10k: 36:38 (2010)
21k: 1:21:10 (2015)
42k: 2:48:03 (2014)

Competitions done 2013-2015:

2013
7.8k XC -29:23 (march)
10k road -37:23 (april)
21k -1:28:05 (may)
5k road -17:40 (june)
21k -1:21:57 (sept)
42k -2:53:55 (oct)
10k road -37:13 (dec new year)

Note: Overall a good year. The Gotheburg half in may is quite bad, but that was due to really hot weather and it affected the outcome. glad to just make it to the finish line. The marathon in october was set up well, but I didn’t do myself justice as I had a bad cold which kind of messed up my training the last 3 wks before the race.

2014
7.8k XC -28:35 (march)
42k -2:48:03 (april)
21k -1:21:59 (may)
90k -8h38m (august)

Note: I continued to build on the marathon training I ended 2013 with. Determined to reach one of my lifetime goals of 2:48:48. I cut 1min of my XC race in march and crowned everything with a 2:48:03 finish in Manchester. To be honest, if I would’ve raced 10k,half or whatever, I would’ve crushed my PRs, I was in great shape, hence I PR’d with 4 min in the marathon. The Gothenburg half was on the rebound from marathon training. After this, I just rested and enjoyed what I accomplished. My wife was running the first ever ultravasan, the 90k trail from Mora to Sälen. the day before the race, I just decided to do it and see how it was. It went really well and i ran 4h17min/4h21min for a finish of 8h38min in muddy contidtions, placing really high in +40. This race proved to me what I always suspected, I have a lot of endurance and I don’t loose speed. I had no down periods during the race, it was just long.

2015
42k -2:59:24 (may)
7.3k XC -28:21 (sept)
21k -1:21:10 (sept)
21k -1:21:18 (oct)

Note: Had a bad accident early january, hit my face quite hard and tore muscles in the neck and back. Didn’t run for a few months, then I focused on running a Boston qualifer in Stockholm. Started from scratch and did some really hard work to get back. Glad to be back in sub 3 shape again. Then I tried to get faster for the autumn. Worked quite well, did a very hilly XC and came in 2nd place then I finally broke my half PR, only by 12 sec, but hey, I’m 43 now and the record was 6 yrs old. This was really encouraging and I feel that I can still become faster, regardless of my age.

2016
Boston Marathon.
Time-to-run cycles until I get to 36 low and 1:19 at least, before I even begin to think about marathons again. Marathon has always been my main distance and I have never really tried to train specifically for 10k.

Sorry about the spam! I don’t know if all this is important for you know. Just wanted to fill in the gaps since I was last here on the forums. This time I will stick with it and see where it takes me. I’m tired of always thinking about my training by myself and I like the social aspects of this site. I enjoy reading the threads and follow peoples progression. If someone find my journey interesting, I don’t mind writing about everything and how I’ll progress.

Shit, I want to start straight away! But first things first, still some hard training left for Boston, then we’ll walk this path. I hope to be in approximately 2:48 shape in Boston, but we’ll see. Right now I have a cold...

Cheers,

Goran

[TheEd]

Goran, this is great to see, it has been quite an incredible journey

I shall go through this indepth very shortly

maybe you would be interested in the marathon program off the 10k training

chat soon

TheEd