Calling all PCF runners (10 Viewers)

[Highli99]

I realize I never did a race report for Stockholm Marathon! My second ever marathon.

I arrived in Stockholm the day before the race and did a short run to get the muscles ready and to do some cultural sightseeing:
View attachment 1349692

The plan for the race was pretty simple. Run at a little under a 5:00 min/km pace (~8:00 min/mile) and I'll run a sub 3h30min race. I am very good at sticking to a plan, I never get carried away or let emotions take over!

But after the first km I thought "Naaaaw, screw it!! This feels great, I'll run at a 4:30 pace (~7:15), no problem!! 28°C (~80F) heat, no problem! What could possibly go wrong!?"

After about 12 k's I had to slow down to about 5:00. At about half marathon I started to realize that I was an idiot. A stupid f#cking idiot. After 30 k's I was totally spent, the pace was down to about 6 min (~9:40).

Still gotta smile for those cameras though!!

View attachment 1349703

The heat was overwhelming. At one point I started to freeze like I was taking a cold shower! Not a good sign!

At the 40km mark there was a watch showing 3h 30min 25s. I realized that if I just stopped feeling sorry for myself for 2.2 km I could run sub 3h40min. I ran as fast as I could! It wasn't more painful than running slow, just differently painful, if that makes sense. Closing in on the finishing line helps of course. Anyway, I got there in 3:38:48!

It feels like I through my inexperience missed the result I was looking for, but I am very happy with the last km's and my new PB.

View attachment 1349704

Congrats thats an awesome time. Nice job!

 

[Benjaminotaur]

I realize I never did a race report for Stockholm Marathon! My second ever marathon.

I arrived in Stockholm the day before the race and did a short run to get the muscles ready and to do some cultural sightseeing:
View attachment 1349692

The plan for the race was pretty simple. Run at a little under a 5:00 min/km pace (~8:00 min/mile) and I'll run a sub 3h30min race. I am very good at sticking to a plan, I never get carried away or let emotions take over!

But after the first km I thought "Naaaaw, screw it!! This feels great, I'll run at a 4:30 pace (~7:15), no problem!! 28°C (~80F) heat, no problem! What could possibly go wrong!?"

After about 12 k's I had to slow down to about 5:00. At about half marathon I started to realize that I was an idiot. A stupid f#cking idiot. After 30 k's I was totally spent, the pace was down to about 6 min (~9:40).

Still gotta smile for those cameras though!!

View attachment 1349703

The heat was overwhelming. At one point I started to freeze like I was taking a cold shower! Not a good sign!

At the 40km mark there was a watch showing 3h 30min 25s. I realized that if I just stopped feeling sorry for myself for 2.2 km I could run sub 3h40min. I ran as fast as I could! It wasn't more painful than running slow, just differently painful, if that makes sense. Closing in on the finishing line helps of course. Anyway, I got there in 3:38:48!

It feels like I through my inexperience missed the result I was looking for, but I am very happy with the last km's and my new PB.

View attachment 1349704

Sure, you may lose points for not sticking to your plan, but you get points for adjusting on the fly, and even more points for still coming that close to your goal. It’s so easy to have a plan totally unravel in the heat.

Besides, with runner rounding, you’re going to round that down to a 3:35 marathon whenever people ask, so you’re practically at your goal as it is.

Hell of a kick too! Major kudos on kicking it up to that pace

 

[Mr Winberg]

Sure, you may lose points for not sticking to your plan, but you get points for adjusting on the fly, and even more points for still coming that close to your goal. It’s so easy to have a plan totally unravel in the heat.

Thanks! But it wasn't really me adjusting, it was more me getting adjusted. You know, by physics!

Besides, with runner rounding, you’re going to round that down to a 3:35 marathon whenever people ask

So it's like fishing? An 8.7 pike gets rounded to an even 10kg. Then you add .2 so the figure doesn't seem rounded (because then nobody will believe you), so the official weight is 10.2!

 

[Benjaminotaur]

So it's like fishing? An 8.7 pike gets rounded to an even 10kg. Then you add .2 so the figure doesn't seem rounded (because then nobody will believe you), so the official weight is 10.2!

Kind of, but with more flexibility. If your marathon time is over 5 hours, round down to the nearest 15 minute mark. Over 4 hours, round down to the nearest 10 minute mark. Over 3 hours, round down to the nearest 5 minute mark. Anything under 3 hours you round down the seconds to an even minute.

I think it does a pretty good job of giving a good idea of your finish time and what you could have done if conditions (or running choices) were marginally better.

I will say that I don’t follow the rule mostly out of bitterness. I finished my only marathon in 5:00:08, and those 8 seconds will usually make it right past my lips out of pure spite. If I run another one, I’m going to have to include things like “Pee faster” into my training plans just to be safe

 

[Eriks]

Been able to drag my ass out running at a decent frequency again and am currently working on increasing the weekly volume. Right now I’m at 40 km/week spread over 3 runs, with a recovery week with shorter runs every 4th week.

Plan is to slowly build towards 60-70 km/week and start adding some varying types of speed intervals. I’ve started to actually believe I could eventually reach my long term runners dream of doing a sub 40min 10k. I’m gonna go for it!

There is a perfect, completely flat race in Stockholm around the island of Södermalm in the beginning of June every year and I’m shooting for 2026 to give me a realistic chance to get where I need to be. I’ve asked Chat-GPT to come up with a training program based on my specs and goal. I was quite impressed with what it came up with and I will be following it with some adjustments here and there

Knowing myself, I’m aware I could be just one bad cold or small runner’s injury away from fucking it all up, so I figure that by putting it up here I can’t back down without at least being properly shamed.

 

[Freudeus]

Sounds like a GREAT goal to aim for!

And don't you worry one bit, of course we'll shame you if you back down

 

[WedgeRock]

Sub-40 minute 10k is no joke!

 

[Eriks]

Sub-40 minute 10k is no joke!

I know, for old men it’s basically a 10k sprint - it’s gonna take some real dedication. But I need something like this to stay motivated. I believe I stood a good chance of making it in 2020 if it hadn’t been for covid canceling all races. I was fit af. If nothing else I would’ve shattered my current stupid PB of 43:11

I’m really inspired by @Mr Winberg making the sub40 not too long ago. Since we’re the same age I don’t see why I should be any worse.

 

[merkong]

I'm in. Not for this blazingly fast 10K but simply as a runner...

What are we running from again?

 

[Eriks]

What are we running from again?

Aging, wives, responsibilities

 

[Eriks]

A nice 20k easy run in perfect conditions (sunny and 1 degree C) to start February and close a good week on 46k total.

Have added a fourth session with 6k that will eventually be longer and named ”pain day”, with different kinds of intervals. Gave myself a little careful taste by incorporating 2 sets of 3 x 1 minute at about half marathon pace.


Goals for February:
- increasing weekly volume to 52km
- adding a few kms of threshold running to one of the sessions
- above all: listen to body; adjust if necessary and stay injury free

 

[WedgeRock]

Staying injury free is huge.

Progress is looking good.

I hate running outdoors this time of year...I fell ass over teakettle in ice a few years back.

 

[Eriks]

I actually like winter running a lot, except all the layers of clothing. I don’t do well in summer heat, anything over 20 C (68 F) is tough and 25-30 (77-86 F) and above I find horrible.

 

[Mr Winberg]

When it comes to zone 2 "long runs", I prefer winter over any other season. Especially att night when there's nobody else out. The sound of your steps are muffled by the snow. The air is crisp. Not uncommon to see deer out and about.

This pic from Thursday's 16k run says it all:

 

[Mr Winberg]

Right now I’m at 40 km/week

Goals for February:
- increasing weekly volume to 52km

Plan is to slowly build towards 60-70 km/week

Last spring when I was training for Stockholm Marathon I never got above 53. Most weeks were between around 40-45. My intention was to get more kms in but I had trouble adding more.
What I'm trying to say is that you are already well ahead of the curve when it comes to preparing for a marathon! You should definitely sign up! It'll be fun!!

eventually reach my long term runners dream of doing a sub 40min 10k. I’m gonna go for it!

@Mr Winberg making the sub40

There were several factors involved with me finally getting there after quite a few years of getting close but failing. I made several changes but the three which I believe contributed the most, in order of significance, were:

1. New running technique. I recommend investing some hard-earned cash in a few sessions with a running coach. Sell your T25 boat chips to finance it and run base T100 from now on!
2. Threshold runs at least 1/w. Usually as intervals. I believe threshold training is far more important for a 10k race than, for example, high-intencity intervals. Might even be more important than getting lots and lots of kms in each week? I could be wrong, but that's my belief. But since I want to see you on the starting line come May 30th, keep on adding those miles!
3. Strength training! Do you even lift, bro!? 1 leg day per week with exercises catered for runners, like walking lunges, hipthrusters, hamstring curls (and of course squats, but that goes without saying). Also find exercises that target the soleus, often overlooked!

And buy a flowgun, at our age we need all the recovery help we can get!!

 

[BNM]

When it comes to zone 2 "long runs", I prefer winter over any other season. Especially att night when there's nobody else out. The sound of your steps are muffled by the snow. The air is crisp. Not uncommon to see deer out and about.

This pic from Thursday's 16k run says it all:
View attachment 1455809

Do you put anything on your shoes? Yak tracks, or whatever they call those, etc.?

Running on ice or compact snow just screams injury to me, based on my limited (falling) experience.

Must be gorgeous, though.

 

[Eriks]

Last spring when I was training for Stockholm Marathon I never got above 53. Most weeks were between around 40-45. My intention was to get more kms in but I had trouble adding more.
What I'm trying to say is that you are already well ahead of the curve when it comes to preparing for a marathon! You should definitely sign up! It'll be fun!!



There were several factors involved with me finally getting there after quite a few years of getting close but failing. I made several changes but the three which I believe contributed the most, in order of significance, were:

1. New running technique. I recommend investing some hard-earned cash in a few sessions with a running coach. Sell your T25 boat chips to finance it and run base T100 from now on!
2. Threshold runs at least 1/w. Usually as intervals. I believe threshold training is far more important for a 10k race than, for example, high-intencity intervals. Might even be more important than getting lots and lots of kms in each week? I could be wrong, but that's my belief. But since I want to see you on the starting line come May 30th, keep on adding those miles!
3. Strength training! Do you even lift, bro!? 1 leg day per week with exercises catered for runners, like walking lunges, hipthrusters, hamstring curls (and of course squats, but that goes without saying). Also find exercises that target the soleus, often overlooked!

And buy a flowgun, at our age we need all the recovery help we can get!!

Thanks! This is good stuff, I was hoping to be able to pick your brain! Not sure you’ll ever see me at a marathon; it’s too damn long! (Are you running this year?) I ”enjoy” half marathons and I did Lidingöloppet (30k trail for non Swedes). Guess never say never, but the order of priorities are PBs in 10k, the half and it would pretty awesome to achieve the silver medal at Lidingö. That last is one tough cookie though as you need a sub 2:15 finish (very much not a flat course).

I did use a running coach (birthday present) while preparing for Sthlm half marathon in 2019. It was awesome, especially the technique training, but I have since fallen back into old habits. Might consider doing it again. Have no boat chips to sell however

I hear you on the thresholds, will be doing plenty of that. Will still aim for the big weekly volume, if nothing else it’ll be good for the longer distances. Also think I need to make my easy runs a lot easier. I find it difficult to run super slow but I hear that’s what you’re suppose to do so I’ll be working on that.

Right now I do strength training twice a week (will likely be only once now that I’m and will be doing 4+ running sessions). Not really the leg focus thing it probably should be. I do some lifting combined with high intensity training. I know it’s probably a bit counter productive but there is also a beach season to consider. Will definitely add more running specific exercises though.

 

[Mr Winberg]

Do you put anything on your shoes? Yak tracks, or whatever they call those, etc.?

Running on ice or compact snow just screams injury to me, based on my limited (falling) experience.

I use things like these, the amount of grip they provide is insane. Running on ice is like running on asphalt:

And now to make sure that this thread gets promoted elsewhere through PCF magic, I will answer in a slightly different way:
I use strap-ons because they give me great satisfaction!

Also think I need to make my easy runs a lot easier. I find it difficult to run super slow but I hear that’s what you’re suppose to do

They way I've understood it is that you should be able to carry out a conversation, but not completely unhindered. Someone listening should hear that you are somewhat fatigued. I sometimes start talking to myself just to check the pace. I have actually calibrated my watch's zone 2 using this "talk test" (because using formulas and percentages are not very accurate, the zones are individual). So I wouldn't say "super slow".

Another way to look at it: Slow runs are used to rack up milage without taking too much of a toll on your body, thereby allowing more volume. While zone 3 runs in some regards actually are more beneficial than zone 2, you wouldn't be able to run as many miles per week. So if you are consistently increasing your miles per week without picking up injuries, then you must be doing something right on your slow runs.

Are you running this year?

Do one-legged ducks swim in circles?
Do nits fold there pocket jacks to a 4-bet preflop?
Does Dolly Parton sleep on her back?

 

[BNM]

I use things like these, the amount of grip they provide is insane. Running on ice is like running on asphalt:
View attachment 1456371

And now to make sure that this thread gets promoted elsewhere through PCF magic, I will answer in a slightly different way:
I use strap-ons because they give me great satisfaction!


They way I've understood it is that you should be able to carry out a conversation, but not completely unhindered. Someone listening should hear that you are somewhat fatigued. I sometimes start talking to myself just to check the pace. I have actually calibrated my watch's zone 2 using this "talk test" (because using formulas and percentages are not very accurate, the zones are individual). So I wouldn't say "super slow".

Another way to look at it: Slow runs are used to rack up milage without taking too much of a toll on your body, thereby allowing more volume. While zone 3 runs in some regards actually are more beneficial than zone 2, you wouldn't be able to run as many miles per week. So if you are consistently increasing your miles per week without picking up injuries, then you must be doing something right on your slow runs.


Do one-legged ducks swim in circles?
Do nits fold there pocket jacks to a 4-bet preflop?
Does Dolly Parton sleep on her back?

“I use strap-ons because they give me great satisfaction!”. I’m not clever enough to add this to the “out of context” thread in the most impactful way possible, but it 100% belongs there.

 

[Mr Winberg]

When it comes to zone 2 "long runs", I prefer winter over any other season.

The same goes for cross country skiing.

 

[Mr Winberg]

We got some very unwelcome rain yesterday and now below freezing again, so the studs really got put to the test:

I stand by my earlier comment, just like running on asphalt!

 

[Eriks]

the studs

*strap-ons

 

[Mr Winberg]

*strap-ons

I am happy to say that both strap-ons provided ample friction for the full 90 minutes, leaving me exhausted but satisfied.

(Please leave that one for @BNM so he can get his vengeance!)

 

[Eriks]

Had a bit of a so so start of February and the legs didn’t feel that great about half way in. Was a good boy though and didn’t get stubborn about staying on schedule with a volume increase. Allowed myself a week completely off from running and closed the month on just under 140k

On a positive note I tried out a little bit of threshold a few days ago, which felt great, and I just got back from a problem free Sunday 20k.

 

[Mr Winberg]

Allowed myself a week completely off from running and closed the month on just under 140k

I'm not near your numbers yet, but at least I made a small increase in Feb compared to Jan

Hoping to bump up the numbers in March. But there's always something wrong! I'm finally somewhat pain free in my left achilles tendon, but now my right plantar facia is acting up!!

 

[Eriks]

Hoping to bump up the numbers in March. But there's always something wrong! I'm finally somewhat pain free in my left achilles tendon, but now my right plantar facia is acting up!!

Yep, there usually is. I don’t expect my injury free streak to continue, but I’m enjoying it while it lasts.

 

[Mr Winberg]

I just realized that I almost reach your numbers when including cross county skiing!

Yep, there usually is. I don’t expect my injury free streak to continue, but I’m enjoying it while it lasts.

The best advice ever for running is to be in your twenties...

 

[Eriks]

I just realized that I almost reach your numbers when including cross county skiing!

Nice! Snow is long gone down here.

The best advice ever for running is to be in your twenties..

Haha, could say that again