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Continued thread
As a side note, Steve's easy power aligns with Jack's E pace at 80% and Steve's VO2 max power aligns with Jack's I pace at 108%.
It's just the marathon power that is the oddity.
#runnersofmastodon
9 posts6 participants4 posts today
Continued thread
I like Steve Palladino's training plans. They are well structured and clearly laid out. His plans have a very predictable pattern to them, which as a mathematician, I really appreciate.
But I think he's underestimating his athletes. His level system using CP W/kg is odd, as it's really just based on speed. While I don't necessarily have issues with most of his workout targets, his marathon power expectations should be increased.
Continued thread
I was looking at Jack Daniels' VDOT tables today, and got curious what the percentage of marathon pace ("M pace") should be compared to threshold pace ("T pace").
Because a valid CP is identical to threshold pace for all practical purposes, this is easy to look at.
My VDOT is in the 51-53 range. According to Jack Daniels, I should be running my marathons at ~94% of T pace.
This has been exactly my experience.
Here's an interesting observation with marathon training.
I'm training by power with Steve Palladino's level 6 plan. But according to my W/kg I should be training at level 4. My issue with this is twofold.
1st, the level 4 volume is low compared to what I've been doing the past few years. But 2nd, the intensities are also low.
In all my previous marathons, I've run at ~93% critical power (CP). But according to Steve, I should only be running them at ~88% CP.
Official measurement says I was even faster 
Placed around the middle of the pack as opposed to the end as last year. Big improvement 
I really really really tried to make this a slow one. Failed somehow.. Anyway, happy Sunday y'all 
️ 
This is more my kind of scenery to run in. Back home in Twente again. Borderline run in Springendal (valley of natural wells) and 'dal van de Mosbeek' (Mossbrook valley). Took a few tracks into Germany, no border control in the woods.
I set the target in time-on-feet today because my calves were a bit stiff and somewhat painful. So 2:30h it was.
Just a quick run this morning getting back into the grind. Fighting jetleg and my bodies response to being treated badly the last couple of days.. Happy weekend y'all ️ #running #run #runnersofmastodon
Took a day or two off after the Manchester 10k to recharge and reset. Today, a 5k threshold test to set my zones ready for the next challenges #running #adidasrunning #resetandstartagain #runnersofmastodon #RunningCommunity
First time in months since my calf’s issues been able to get some miles in - hopefully I can now push on and build again 
(stopped and did sum pull ups just for fun 
) 
#Running #runner #athlete #Health #fitness #Sport #Music #wednesday #may #Summer #mentalhealth #mindfulness #flexiretirement #earlyretirement #retirementplanning #runnersofmastodon #RunningCommunity #workout
Definitiv nichts für mich, aber hier gibt es ja ein paar verrückte, ähm meine natürlich ambitionierte, Läufer*innen.
Bei #orbit360 wurden jetzt die Routen für die erste Ausgabe ihrer #trailrunning Serie veröffentlicht.
https://www.orbit360.cc/trail-running-series-routes-overview-2025
#running #laufen #laufBubble #runnersOfMastodon #fediRunners
www.orbit360.ccTrail Running Series Routes Overview 2025The page shows all routes of the Orbit360 Trail Running Series 2025 edition.
And what an adventure Snowdonia Ultra was.
I know it would be a tough race but didn't expect it to be this brutal.
After the 2th climb of mount Snowden all the juice in my legs was gone and I wasn't able to make the cutoff time for aid station #2.
Buddy Bas had to throw the towel a little after aid station #2.
But my wife still found us "medal worthy" so we got one from here 
.
#Trailrunning #runnersofmastodon #UltraRunner #mastorunNL #running
Flyover Strava: https://www.strava.com/activities/14510608448/flyover?origin=shared
Continued thread
This calculator is treating "Marathon" as your race effort though, not your training effort.
Power in W/kg on a flat route with no wind is identical to speed in m/s. To run a marathon in 3 hours, the pace needs to be 42195 m/10800 s ≈ 3.91 m/s.
Your pace is constrained by your weight. Here's what your max weight in kg can be for each %CP effort:
- 84%: 68.8
- 85%: 69.6
- 86%: 70.4
- 87%: 71.3
- 88%: 72.1
- 89%: 72.9
- 90%: 73.7
- 91%: 74.5
- 92%: 75.4
- 93%: 76.2
Continued thread
I tend to agree with Steve Palladino's recommendation on % of CP intensities, depending on your training and fitness:
- Recovery: 0-70% CP
- Easy aerobic: 65-80%CP
- MP tempo: 84-93% CP
- HMP tempo: 90-98% CP
- Threshold: 97-105% CP
- V̇O₂ max: 102-108% CP
So in that example with a CP of 320 W, I would do:
Marathon: 269-298 W
Long Run: 256-269 W
Lactate Threshold: 310-336 W
Aerobic Run: 208-256 W
Recovery Run: 0-224 W
Found this Pfitzinger effort calculator for #running.
It includes pace, power, and HR ranges for different intensities after you fill in your details. I disagree with his power suggestions.
Critical power describes the phase transition between the heavy and severe domains. For most runners, this will be their LT2, but this calculator bumps marathon pacing against your CP.
Marathons are typically run at 84-93% CP, or 269-298 W in this example.
Today was a tourist day for us at Mount Snowden. Going up with the old mountain train was quite an experience.
Friend and partner in crime Bas made a short movie of today's trip.
On Saturday we run!
https://uts.v3.livetrail.net/
I'm having an entertaining duel with a friend over who can snatch the "Local Legend" on a bridge interval segment on Strava. This morning, I claimed it with 31 efforts in the past 90 days.
Two days ago, he took the King Of the Mountain (KOM) on the segment. I can't compete with him on speed, so I decided to taunt him by encoding a message into my intervals this morning with Morse Code.
The run was supposed to be an easy 55'. I hope I don't regret it tomorrow.