7/18 W5D3 Road to Berlin
8 miles 64:00

Set up fan, cranked up AC, and ran on treadmill at home. Drank some Powerade zero and felt solid. Sweated way less with the fan going.

7/20 W5D4 Road to Berlin
10 miles 1:13:10

One easy mile and then 9 at goal marathon pace (7:13 per mile).

10 miles at marathon goal pace is a key workout, goal is to get the 10 miles at 102% of goal pace. Which should be no problem. I was crushing this, having a conversation after 6 miles. Then it started catching up to me and last mile didn't feel that great.

I have crushed three marathon specific workouts the last 10 days for my goal pace and sometimes even faster than goal pace, however there is problem. No long run anywhere to be found. Need to fix asap.

I ran 42 miles in the last 6 days. PR fosho and more miles than some fatties walk in the whole month.

7/21 W5D5 Road to Berlin
Bodyweight 157
5 miles 40:00
Avg heart rate 135

Finally put on my sportswatch again. After two miles my heart rate was still 132, I thought I was a running savant. But it creeped up to 142 at the end. No big deal, it's still too hot indoors at 73deg.

Was really feeling good yesterday and I thought why not just ruj 60 miles next week? Nah man, I ran 38 for week5 and I got some small nicks and pains. Going for 45 miles next week.

7/22
Incline Smith bench 4x8 160
Front squat 3x5 150
RDL 190x6 190x8
Pullups 4x10

My left calf still really sore but did some weighless raises and it's feeling better.

This is probably the leanest I have ever been. So it's a bit worrisome as I quickly approach the ultratinybro weight division. The unknown is scary and my portruding cheeck bones scarying me. So my only goal going into this gym session was to signal my body to not burn muscle as I approach 152.

Everything was super light and snappy. Felt great coming out of the gym, really strong. So I will take it. I rewarded myself with a half pound super bacon cheeseburger and feel even better. My diet strategy for this marathon is mainly removing donk fats and not donk carbs. Obviously I am one of the biggest carbophobes out there but I think for this marathon it's better to remove donk fats. So this donk fat meal was a nice reward.

7/23
W6D1 Road to Berlin
AM
10 minutes cycling
4 mile easy run 32:00

Drenched and hurting a little bit.

PM
30 minutes spin bike

Got up to 145 heart rate, I only called it because I don't want to wake up with a soreness surprise tomorrow. This felt really good, zero impact. Yes there was some lactic acid buildup in quads and glutes, but it was manegeable. Floating on clouds afterwards. What if I can quickly get this up to 2 hours?!! Might be the key. Will try 45 minutes on Tuesday.

7/24
W6D2 90 minutes 11.3 miles

Last mile was at half marathon pace.

I hydrated and took an electrolyte pill halfway. Felt really strong and had tons of gas left at the end. But the big problem is that my heart rate indicated this was not an easy run. By the second 8:00 minute mile, I was already at 140!!!

Not worried about it. It's 15 degrees hotter than race conditions.

Good news, loco! I'll be in Brazil in November! Eagerly awaiting your excuses!

pls respond

No action

7/25 W6D3 Road to Berlin
Cycling 45 minutes

Worked up to 145 heart rate again but didn't have my headset. So this was weaksauce 117 average til the last 10 minutes. Yuck. But feeling fantastic, I am at 95% health which is crazy because three days ago I felt 60% at best after an easy run. The cycling is really allowing myself to heal up the nicks and pains.

7/27 W6D4 Road to Berlin
7 miles 48:24 (10k 41:57)

Ran .8 miles easy and then hit a 10k in 41:57 (6:45 mile pace).

It was not easy, sweated a bunch but I think in excellent racing conditions I will have over 5% increase in performance. Maybe a little under sub40 for a 10k in optimal conditions.

I am pretty much set on running Berlin with this strategy.

Below 60 degrees - Going for the Boston Qualifier
Above 60 degrees - Run half marathon at 7:00 pace and then run easy at 8:00 for second half marathon.

I was a donk for scheduling a fall marathon but I did it to give me a fall back to a winter marathon. That I am still live to hit this at 7 weeks out is acceptable.

But in other news, I am turning my casino work into the matrix. I feel like Neo and everything is in slow motion. I am tracking shuffles in what looks like slow motion and memorizing sequences like rainman. I have crushed the casinos for over 6 figures in last month. However I am turning to a big dick and my teammates are getting self conscious. I told them to man up and here is my profit to divide up, that helps alleviate the situation. But I am making a big effort to not belittle them.

Based on my experience with weather in Berlin, you are far more likely to have problems with cold rain/wind rather than it being too hot.

Loco,

When you do your slow runs, what is your target heart rate?

Why do you think you're being so hard on them?

145

It's 130-150 for everyone in this forum. If you are young and healthy its 150. I am old but injury resistant so I adjusted to 145.

7/28
W6D5 Road to Berlin
1 mile easy
6x800m @2:52 with 90s jog recovery

Total 5 miles 36:40

Got the last 800 @2:48

So only got 27 miles this week but I got two X-training sessions on the bike. And also got three quality running workouts. That's the FIRST running program. It's low mileage training plus two cross training sessions. Except the quality workouts look much tougher than normal marathon training. A whole bunch of balls out tough workouts. This was not tough but obviously it's because of my previous 1600m training programs I ran.

7/29
Cycling intervals
10 minutes easy
10x1 min fast/1 min slow

30 minutes total

Cycling is going awesome. I feel 9+/10 afterwards every session. Running feels better during the workout but afterwards it's not even close, cycling feels great. Though lactate is very uncomfortable during.

So I finally found a good article on the effects of heat on running

https://hansonscoachingservices.com/...climatization/

And of course I nailed most of it on my own with my heart rate monitor. Perfect race conditions are 58F (color me shocked, my best runs were 50F and 40F) and I said I am praying for 59F in Berlin.

But what's surprising here is that based on my speed, the difference between 58F and 77F is a whopping 15+ minutes off my marathon time. For an elite runner it's only about 4 minutes.

So for fatty slower guys, it's going to be even worse. You could lose half an hour on your marathon time, just based on heat.

So take the articles advice and don't it above 85F. Just don't do it. But I see fatties killing it on the roads so often. They drenched in sweat at 90F and it's like bro you doing it wrong. The people hate running mostly because they are donks and train in heat and go too balls out. The people hate dieting because they are donks who eat donk food. We are all donks and learning and executing is the key to life success. I got a long ways to go, gambling and h&f I feel like I have a good grasp. And I am getting better at running. But investing? Donk alert. Managing finances? Donk alert. Pleasing my sub woman? Donk alert. And it goes on and on and on. Stop the donkness people.

7/30
W7D2 Road to Berlin
9.5 miles 1:22

Brutal man, I just can't get a long run in. I had a baby blue shirt on, it was navy blue when I left the gym. I was so on tilt I asked the owner what temperature the gym was set? He said low to mid 70s. No wonder man, JFC. I can't take it anymore, I went outside took my shirt off and it squeezed out sweat like a mop. This cannot be normal and or healthy. I don't understand how these marathon runners do it, I was running slow as fack too.

But I am not crying uncle yet. Saw something about simulating a long run by doing back to back medium runs. So let's try another 10-12 tomorrow.

it seems you're missing some heart! weak.
lol @ complaining about 70° being too hot for a long run.

70F is okay, I will sweat it out (4% reduction in performance). I am not doing anything above 75 though, and all these are at 74-77F. Pass.

My business partner said there is always another marathon. Lol, didn't really think about it that way.

OMG it's 66F right now!!!! It's unfortunate I haven't slept and just ate 4 eggs, steak, and two pancakes. Stuffed. I dipped into ultratinybro weight division way too fast. Rather wait til I taper.

So yeah I am very lean at 154, but still think I can drop another 6. Not going to do it though, not worth it this time. I did a full body workout on Saturday and I felt very weak. I think I am a bit beat up mentally the last three days, little sleep. Marathon peak is coinciding with work peak.

OMG I just saw runners in neon vests as I was driving home. And they weren't fat. They exist in Texas!!! Going to keep an eye on the 5am weather, at 9pm it's not any good.

the 4% performance dip is a myth btw.
see for example https://www.ncbi.nlm.nih.gov/pubmed/22450589 ; Haile Gebreselassie lost a whopping 9.8 percent of his bodyweight during the 2009 Dubai Marathon—and still won, in 2:05:29.

and just drink some more and slow down during a training run. especially if you do it indoors, there's unlimited drinks available...
you seem to realise that you are severely lacking long runs in your training. you obviously have the speed, but you lack the endurance. so stop making excuses and get your 20 milers in! (well, it's probably too late to properly work up to solid distances, but anyway...)

Lol. I don't think you even science. Try the link I posted yesterday. Your study is for the winners of marathons that ranged from 59F to 67F. Why do I care how acclimated to heat Africans do in mostly cool weather marathons?

Loltastic bro.

The London marathon is a perfect example of what happens with heat. It was only 73F maximum. Everybody was warned to not go for personal bests.

One guy dead, dozens in stretchers suffering heat stroke. It's the slow fatties this affects the most (up to 15% loss in performance if it's really hot and you are slow). It's absolutely devastating to run in the heat, it's highly recommended you run with a partner. Lol.

And that's not even mentioning all this upperbody musculature of mine. It's problem, it overheats.

The Hanson training method has max 16 milers on the program. I can definitely do those easy in race conditions. I remember I ran 11 miles in SF at 7:55 pace at 58F. I hardly sweated at all. Yet yesterday my t-shirt is squeezing like a mop and underwear is soaked.

Pass my friends. I have the heart of a lion but also very aware when something is just plain dumb. I see a lot of people training in 80s and 90s around here. Some short distances and reasonable intervals are okay but I would be concerned at anything over 7-8 miles. You will collapse and die.