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50 Days To Run Faster – Running Log

50 Days To Run Faster!

I have set out to improve my running speed. Why do I want to run faster? Let’s call it a personal challenge. Last year I participated in the very first Wings For Life World Run. An event with no finish line. How does it work? Well, everyone lines up the same at the starting line as for any other race, however, the length of their race is determined by the speed they run at. 30 minutes after the gun goes off, a chaser car is released. When it catches you, the race (your race) is over. As I want to improve on last year’s result, I need to improve my tempo. In order to run a longer distance, I have to run faster. I have outlined my strategy and plan for how I want to run faster in the next 50 days in the following post:

50 Days To Run Fast

Here, I want to document all the training activity that I have done throughout the 50 days, day by day. Let’s see what results I will get in my quest to run faster!

Day 1: 49 Days Until Race Day

Training: Afternoon run with 500m fast sprint intervals
Distance: 12.00km / 7.45 miles
Duration: 1:03:55
Average pace: 5:19/km 8:34/mile
Fastest 1km: 4:06
Fastest 1 mile: 6:36

As I have outlined in my 50 Days To Run Fast plan, I introduced fast intervals to my runs. This is the first time since I started running that I have tried this. During today’s run, I have done 5 x 500m sprints, followed by 500m relaxed run. To be honest, the legs managed quite well and even the last time round, they were moving quick. What I struggled with was the breathing. I have managed my breathing quite well during my runs in the past, but the intensity here was much greater and I found it a challenge trying to slow it down and get deep breaths in.

Taking into account that this was the first time I have tried this training method, inspired by recently listening to what Emil Zatopek did back in the 1950’s, I was very pleased with the results. More interestingly, about 5 minutes after completing my final 500m sprint, I found that my regular (relaxed) tempo was much greater than what it usually is and managed to run the next bit quite quick.

Breakdown of the run:

1 km walk
2 km relaxed tempo run
500m sprint followed by 500m relaxed tempo (total of 5 reps) = 5 km
3 km relaxed tempo run
1 km walk

Day 2: 48 Days Until Race Day

Training: Recovery day

I sat this one out. No exercise at all. Felt a bit lazy and definitely felt previous day’s run in the legs, almost as if I ran at least twice the distance. Regret a bit that I did not do the 100 Up exercise as I set out earlier to follow everyday.

Day 3: 47 Days Until Race Day

Training: 100 Up exercise

Only did the 100 Up exercise today. Still feeling the legs being heavy. I did not want to attack things too head on. This week will be more of a light introduction to a more intense training in weeks to come in order to run faster.

Day 4: 46 Days Until Race Day

Training: Morning run with 500m fast sprint intervals
Distance: 10km / 6.20 miles
Duration: 57:30
Average pace: 5:45/km 9:15/mile
Fastest 1km: 4:20
Fastest 1 mile: 7:03

Definitely more difficult than on Day 1. Still felt soreness in the muscles resulting in a slightly slower pace. Also, the terrain was more varied with more climbs than Day 1. However, this time, the breathing was easier and it was the legs which did not keep pace. Will need to fit in a few normal pace runs before the next interval training. To run fast sometimes you need to run slow first (seems I need to learn from what I preach as well)!

Breakdown of the run:

1 km walk
2 km relaxed tempo run
500m sprint followed by 500m relaxed tempo (total of 5 reps) = 5 km
1 km relaxed tempo run
1 km walk

Day 5: 45 Days Until Race Day

Training: Relaxed tempo morning run
Distance: 7.95km / 4.95 miles
Duration: 57:26
Average pace: 7:12/km 11:35/mile

Very slow tempo run. Muscles still slightly fatigued from the interval runs. Made it very relaxing with no focus on anything. For a change, I ran in my old Nike Free 5.0. Felt a slight difference from the Saucony Kinvara 4 at the beginning, but not for very long.

run faster

Breakdown of the run:

1km walk
6km relaxed tempo run
1km walk

Day 6: 44 Days Until Race Day

Training: Plank
Intervals: 3 x 1 minute

No running today. However, I did squeeze in a plank. Recently, I have started doing it the way Pavel Tsatsouline teaches, with fully flexed abdominal muscles throughout the exercise. To run faster, the core needs to be strong as well. I highly recommend checking out www.strongfirst.com for some great insights into strength exercises.
Also, although I would not count it as an exercise per se, I was at a Tony Robbins event the whole day, and for those who know what they are like, you will agree that all that jumping does give a good workout.

Day 7: 43 Days Until Race Day

Training: Relaxed tempo morning run
Distance: 8.05km / 5.00 miles
Duration: 55:59
Average pace: 6:57/km 11:11/mile

Running in a new place is always great. This time, I was in Poznań. run fasterAgain, a relaxed run. However, I started having problems with my right achilles tendon. I noticed it being swollen up last night. There maybe two possible causes for this. First, being the interval runs which I started earlier in the week. It is possible that something snapped due to sudden quick movement. Maybe a slightly longer warmup is needed. Second, yesterday was a very active day, with a lot of jumping up and down. Could be that muscles which have not had great deal of movement in recent times gave in and the achilles tendon took most of the load. I will have to monitor it closer. Having had a similar issue last summer, I managed to run through it, running at a more relaxed pace. Once again, it proves that I need to give more focus to foot exercises as taught by Eric Orton in “The Cool Impossible”. To run fast, I need to run smart.

Breakdown of the run:

1km walk
6km relaxed tempo run
1km walk

Day 8: 42 Days Until Race Day

Training: 100 Up exercise

With the foot still swollen, and me jumping up and down for the second consecutive day yesterday, the only exercise I got in was the 100 Up exercise. Slightly less pain and unease but definitely not in running condition.

Day 9: 41 Days Until Race Day

Training: Relaxed tempo morning run with a friend and 100 Up exercise
Distance: 8.85km / 5.50 miles
Duration: 1:05:20
Average pace: 7:21/km 11:50/mile

I had to concentrate a great deal during this run, trying to put as little pressure as I could on the right achilles. I could not run faster than the pace I did today. A big problem that can occur when running with a slight injury is that other parts can injure easier, as you try to compensate and adjust the stride. I tried by best not to, taking very short steps and focusing on the proper POSE, letting gravity do more work. Right after the run, I continued with the 100 Up exercise, which I now want to make sure is done daily. In the evening, I got some aloe vera and turmeric and made a paste, which I rubbed on my foot. A trick which I took from Scott Jurek’s book “Eat and Run”.

Breakdown of the run:

1km walk
6.9km relaxed tempo run
1km walk

Day 10: 40 Days Until Race Day

Training: 100 Up exercise

Looks like I will not be running in the next day or two. I want the achilles tendon to get better quicker, so that I can run faster sooner. I keep on rubbing aloe vera and turmeric into it. Let’s see how things go. Only did 100 Up exercise today.

Day 11: 39 Days Until Race Day

Training: 100 Up exercise

The foot feels much better. Looks like tomorrow I should be alright to run. To add to my rubbing in of aloe vera and turmeric, I also got out my secret weapon, FireFly Recovery. If you have never used it, you don’t know what you are missing. It’s a great tool for getting rid of DOMS and flushing out toxins from muscles. 100 Up exercise once again was the only activity for the day.

Day 12: 38 Days Until Race Day

Training: 100 Up exercise

I did not get out for a run today, but after 2 hours of FireFly Recovery, the foot feels alright. Not 100% yet but strong enough to have a relaxed run. Keeping 100 Up exercise streak alive and strengthening key muscles.

Day 13: 37 Days Until Race Day

Training: Relaxed tempo morning run and 100 Up exercise
Distance: 8.70km / 5.40 miles
Duration: 56:37
Average pace: 6:30/km 10:28/mile

Finally got a run in. Slow tempo but everything felt alright. Sill felt the achilles if I put the foot wrong, but it was a very minor pain. Looks very promising.

Breakdown of the run:

1km walk
6.7km relaxed tempo run
1km walk

Day 14: 36 Days Until Race Day

Training: Relaxed tempo morning run and 100 Up exercise
Distance: 10.10km / 6.30 miles
Duration: 1:07:36
Average pace: 6:39/km 10:42/mile

Still slow tempo but foot is strong. Will keep running slow for a few more days and then see if I can do a couple fast intervals. Looks like I will need to include more foot strengthening exercises very soon. 100 Up still the only extra exercise I have been doing. From Monday, will include planks every other day. Can’t wait until I will be able to run faster.

Breakdown of the run:

1km walk
8.1km relaxed tempo run
1km walk

Day 15: 35 Days Until Race Day

Training: 100 Up exercise

One day rest from running. Nike Free 5.0Continuing 100 Up exercise – hope to keep going with it everyday now, as I got into a good rhythm. Also, I forgot to mention the other day, I went back to my Nike Free 5.0, which I will stay in for a week or two to see if that has any impact in the recovery process.

Day 16: 34 Days Until Race Day

Training: Relaxed tempo morning run, 100 Up exercise and plank
Distance: 8.70km / 5.40 miles
Duration: 58:16
Average pace: 6:42/km 10:48/mile
Plank intervals: 3 x 1 minute

Out running this morning. Sluggish tempo but all systems ok. Looks like near the end of the week I will be able to pickup the speed and do a few intervals. 100 Up exercise done as usual. Re-introducing the plank from today. Hoping to do it every other day from now on – 3 x 1 minute intervals.

Breakdown of the run:

1 km walk
6.7 km relaxed tempo run
1 km walk

Day 17: 33 Days Until Race Day

Training: 100 Up exercise

Only 100 Up exercise today to report in my 50 days to run faster running log.

Day 18: 32 Days Until Race Day

Training: Relaxed tempo morning run, 100 Up exercise
Distance: 8.65km / 5.35 miles
Duration: 54:16
Average pace: 6:17/km 10:06/mile

As it was April Fool’s, I ran backwards today! Honestly, I ran my usual route backwards… Joking aside, the morning run was very good. Had good speed and felt very comfortable. Happy to start the month off on the right foot! I will soon run faster and ease into intervals once again. 100 Up exercise to finish the day off.

Breakdown of the run:

1 km walk
6.7 km relaxed tempo run
1 km walk

Day 19: 31 Days Until Race Day

Training: 100 Up exercise

Run faster or not, I’m still keeping the 100 Up exercise going everyday. Got into a good rhythm now, so should be a breeze to do this exercise everyday until race day.

Day 20: 30 Days Until Race Day

Training: Relaxed tempo morning run, 100 Up exercise and plank
Distance: 15.10km / 9.40 miles
Duration: 1:36:06
Average pace: 6:21/km 10:13/mile
Plank intervals: 3 x 1 minute

My longest run in 3 weeks. Taking advantage of a long weekend and getting a long run in. As usual, I got faster near the end – negative splits! 100 Up exercise and a plank to complete a good training day!

Breakdown of the run:

1 km walk
13.1 km relaxed tempo run
1 km walk

Day 21: 29 Days Until Race Day

Training: 100 Up exercise and plank
Plank intervals: 3 x 1 minute

Only managed to do 100 Up running exercise and a plank today. Preparing for a long run tomorrow!

Day 22: 28 Days Until Race Day

Training: Long morning run and 100 Up exercise
Distance: 27.50km / 17.10 miles
Duration: 2:42:20
Average pace: 5:53/km 9:28/mile

Longest run since my 50k back in late November. Felt good and strong. I wanted to run faster and managed to do it near the end. Looks like intervals are near. Again fastest running in the last phases. Foot felt strong and had no worrying signs throughout the run.

Breakdown of the run:

1 km walk
25.5 km relaxed tempo run
1 km walk

Day 23: 27 Days Until Race Day

Training: Relaxed morning run, 100 Up exercise and plank
Distance: 10.00km / 6.20 miles
Duration: 1:05:55
Average pace: 6:33/km 9:28/mile
Plank intervals: 3 x 1 minute

Again managed to get all 3 exercises in today. Less than 4 weeks to go now, every day counts. If I want to run faster, I will need to be very consistent now.

Breakdown of the run:

1 km walk
8 km relaxed tempo run
1 km walk

Day 24: 26 Days Until Race Day

Training: 100 Up exercise and plank
Plank intervals: 3 x 1 minute

No run today but got 2 exercises in. The intention was to start slant board exercises, but opted for the plank instead.

Day 25: 25 Days Until Race Day

Training: Afternoon run, 100 Up exercise and slant board exercises
Distance: 10.30km / 6.40 miles
Duration: 1:05:53
Average pace: 6:22/km 10:14/mile
Slant board: 6 x 1 minute repetitions

Half way through the 50 days to run faster plan. Finally today I introduced the slant board exercises as shown in Eric Orton’s “The Cool Impossible“. I should have started with this on Day 1. I would have likely avoided straining the achilles in my right foot. Better late then never.slant board exercises Not easy but I managed 1 minute intervals. Let’s see if this helps me run faster as well.
Today was the first time in several months that I got a chance to run after work. It was a refreshing change to the regular routine.

Breakdown of the run:

1 km walk
8.3 km relaxed tempo run
1 km walk

Day 26: 24 Days Until Race Day

Training: 100 Up exercise and slant board exercises
Slant board: 6 x 1 minute

My intention was to alternate slant board and planks, however, I was doing the exercise late in the evening and had a late meal, hence, not a good idea to do a plank.

Day 27: 23 Days Until Race Day

Training: Afternoon run, 100 Up exercise and slant board exercises
Distance: 11.00km / 6.90 miles
Duration: 1:08:25
Average pace: 6:10/km 9:56/mile
Slant board: 6 x 1 minute repetitions

Another after work run. Felt nice. Although I have not restarted fast intervals, I decided to push a little at the end. Managed to do 3 quick kilometres. Third day in a row of slant board exercises. 100 Up exercise has become a very regular occurrence now.

Breakdown of the run:

1 km walk
6 km relaxed tempo run
3 km quick tempo run: 4:37, 4:41, 4:33
1 km walk

Day 28: 22 Days Until Race Day

Training: 100 Up exercise and slant board exercises

A very lazy Saturday. No running today. No slant board exercises. No planks. Managed to get the 100 Up running exercise in at the end of the day. Back to running tomorrow.

Day 29: 21 Days Until Race Day

Training: Afternoon relaxed tempo run, 100 Up exercise and plank
Distance: 11.50km / 7.20 miles
Duration: 1:08:09
Average pace: 5:54/km 9:29/mile
Plank intervals: 3 x 1 minute repetitions

The weather is getting warmer. Yet another afternoon run this week. Managed to do some filming of my running technique today. Hope to view it soon and see what needs improving. Got down to do some planks today and of course, the 100 Up exercise. Only 3 weeks left to race day and to see if I can run faster. Fast intervals need to return now, no excuses.

Breakdown of the run:

1 km walk
9.5 km relaxed tempo run
1 km walk

Day 30: 20 Days Until Race Day

Training: 100 Up exercise

Just the 100 Up running exercise today. Nothing more to add really.

Day 31: 19 Days Until Race Day

Training: Morning fast 500m interval run, 100 Up exercise, plank and slant board exercise
Distance: 9.50km / 5.90 miles
Duration: 56:12
Average pace: 5:54/km 9:30/mile
Fastest 1km: 4:23
Fastest 1 mile: 7:33
Plank intervals: 3 x 1 minute repetitions
Slant board: 6 x 1 minute intervals

Finally got back to fast interval training. This time, only 3 repeats and I’ve gone to training in my Nike Free 5.0 for a change.nike free 5.0. Managed to get all my other exercises in today. Probably one of the most productive days of this 50 day training plan. Not long left but lots can still be achieved. From today, I’m going meat free as well. May break this rule once or twice before the race but will try to stay off meat as much as I can. One more factor added – nutrition.

Breakdown of the run:

1 km walk
3.5 km relaxed tempo run
500m sprint followed by 500m relaxed tempo (total of 3 reps) = 3 km
1 km relaxed tempo run
1 km walk

Day 32: 18 Days Until Race Day

Training: Morning relaxed tempo run, 100 Up exercise and slant board exercise
Distance: 13.50km / 8.40 miles
Duration: 1:20:17
Average pace: 5:57/km 9:34/mile
Slant board: 6 x 1 minute intervals

Good run in the morning. Managed to get a little more distance than usual. After a fun day out with the family, finished with the slant board exercises and 100 Up exercise.

Breakdown of the run:

1 km walk
11.5 km relaxed tempo run
1 km walk

Day 33: 17 Days Until Race Day

Training: 100 Up exercise

I usually focus on the positive but today, I was hit with a stomach bug which kept me from running and exercising. Feeling very weak. Managed to do 100 Up exercise to keep the streak going.

Day 34: 16 Days Until Race Day

Training: Rest day

Still unwell. Did not get any exercises in. A poor excuse to be honest. I should have at least done the 100 Up exercise. Hopefully, it is just a one off and I can get back to training to run faster. Just over 2 weeks remaining now!

Day 35: 15 Days Until Race Day

Training: Afternoon relaxed tempo run and 100 Up exercise
Distance: 11.50km / 7.10 miles
Duration: 1:08:55
Average pace: 6:00/km 9:39/mile

Decided to do some hill running. A while back, these hills were a great challenge for me. Recently, I wish I had larger hills nearby. These will do however. The race in 2 weeks will feature quite a bit of climbing and descends in the latter part and I hope to be ready for them. After a day break, the 100 Up exercise was back in the schedule. Actually, I did it before the run this time. Still experiencing stomach problems but I decided to chance it anyway.

Breakdown of the run:

1 km walk
9.5 km relaxed tempo run
1 km walk

Day 36: 14 Days Until Race Day

Training: Morning 1/2 mile fast interval run, 100 Up exercise and slant board exercise
Distance: 12.20km / 7.60 miles
Duration: 1:09:38
Average pace: 5:42/km 9:10/mile
Fastest 1km: 4:10
Fastest 1 mile: 7:16
Slant board: 6 x 1 minute intervals

I opted for fast intervals today. One thing I forgot was to set my Nike+ app to km instead of miles. Once I got going, I decided not to bother to change. Hence, I did 1/2 mile intervals as opposed to 500m intervals. Definitely not ready for these yet. Although the first interval was alright, I struggled to recover from it in the following 1/2 mile. The second one was poor (at least it felt poor). 500m intervals are just right at the moment. I seem to run faster in shorter spurts. Also, today I did have meat – just one piece. Back to meat free from tomorrow.

Breakdown of the run:

0.6 mile walk
2.9 mile relaxed tempo run
1/2 mile sprint followed by 1/2 mile relaxed tempo (total of 2 reps) = 2 miles
1.5 miles relaxed tempo run
0.6 mile walk

Day 37: 13 Days Until Race Day

Training: 100 Up exercise and plank
Plank intervals: 3 x 1 minute repetitions

Only done these exercises today. Rest day from running.

Day 38: 12 Days Until Race Day

Training: Morning relaxed tempo run, 100 Up exercise and slant board
Distance: 11.00km / 6.90 miles
Duration: 1:08:09
Average pace: 6:10/km 9:55/mile
Slant board: 6 x 1.5 minute intervals

To run faster, I have done some hills this morning. Great way to build some strength and get the heart rate up. Finished the day with 100 Up exercise and slant board, which I have extended to 1m30s per interval. Ready for fast intervals tomorrow.

Breakdown of the run:

1 km walk
9 km relaxed tempo run
1 km walk

Day 39: 11 Days Until Race Day

Training: Morning 500m fast intervals run, 100 Up exercise
Distance: 10.70km / 6.70 miles
Duration: 1:04:01
Average pace: 5:57/km 9:34/mile
Fastest 1km: 4:28
Fastest 1 mile: 7:37

Still finding 3 intervals challenging. I need to make this more regular, however, so close to race day, I think I left things too late. I can see how I can run faster doing interval training, as long as I practice regularly.

Breakdown of the run:

1 km walk
3.5 km relaxed tempo run
500m sprint followed by 500m relaxed tempo (total of 3 reps) = 3 km
2.2 km relaxed tempo run
1 km walk

Day 40: 10 Days Until Race Day

Training: 100 Up exercise, plank and slant board exercise
Plank intervals: 3 x 1 minute repetitions
Slant board: 6 x 1.5 minute intervals

No running today. Have done all my other supporting exercises. Slant board exercises are getting easier. Hopefully in the next few weeks I will be doing 2 minuter reps.

Day 41: 9 Days Until Race Day

No exercises at all. A total rest day. Felt very lazy and done nothing.

Day 42: 8 Days Until Race Day

Training: Morning 2 relaxed tempo runs, 100 Up exercise, slant board exercise and plank
Distance: 5.30km and 16.0 km / 3.30 miles and 9.9 miles
Duration: 29:39 and 1:35:38
Average pace: 5:38 and 5:58/km 9:04/mile and 9:37/mile
Plank intervals: 3 x 1 minute repetitions
Slant board: 6 x 1.5 minute intervals

I had a total of 2 runs today with about 30 minutes in-between. I had to get a total of half marathon distance (a birthday tradition of mine). I made sure to include all my supporting exercises today.

Breakdown of the run:

1 km walk
4.3 km relaxed tempo run
30 minute break
15.0 km run
1 km walk

Day 43: 7 Days Until Race Day

Training: Morning relaxed tempo run
Distance: 11.40km / 7.10 miles
Duration: 1:15:47
Average pace: 6:36/km 10:38/mile

I did my run but no other exercises. Although the tempo was rather slow, I did quite a few hills and went off road for a large part of the run. Felt nice but legs were a bit heavy. Must be all the sugar from the day before. If you want to run faster, nutrition is key.

Breakdown of the run:

1 km walk
9.4 km relaxed tempo run
1 km walk

Day 44: 6 Days Until Race Day

Training: 100 Up exercise

Another lazy day. I’ve only done the 100 Up exercise. From tomorrow, more focus on nutrition – no meat or sugar, mainly vegetables and greens. For the remainder, only relaxed runs and as much supporting exercises I can get.

Day 45: 5 Days Until Race Day

Training: 100 Up exercise and plank

Wrong time to get this lazy but no running today and only the 100 Up exercise…

Day 46: 4 Days Until Race Day

Training: Afternoon relaxed tempo run, 100 Up exercise
Distance: 12.00km / 7.50 miles
Duration: 1:14:49
Average pace: 6:14/km 10:02/mile

Got my butt out after work today. Finally. Looks like the last proper run before the race. Will likely do another on Saturday, but it will be much shorter. Felt good to be out. Very well rested if I may add. Hope all this rest will not effect my attempt to run faster.

Breakdown of the run:

1 km walk
10 km relaxed tempo run
1 km walk

Day 47: 3 Days Until Race Day

Training: 100 Up exercise, slant board and plank
Plank intervals: 3 x 1 minute repetitions
Slant board: 6 x 1.5 minute intervals

No running today but got all the exercises in. Afraid I slipped up and had meat today. Otherwise, doing quite well staying away from sweets and junk food.

Day 48: 2 Days Until Race Day

Training: 100 Up exercise and slant board
Slant board: 6 x 1.5 minute intervals

Again no running. Managed to get two exercises in. Tomorrow morning I am going out for a light run and then showtime!

Day 49: 1 Day Until Race Day

Training: Morning relaxed tempo run, 100 Up exercise
Distance: 7.60km / 4.70 miles
Duration: 51:01
Average pace: 6:41/km 10:46/mile

Last very light run before the big day. First time ever that I was running the day before race day. I usually have 2 days off before, but taking into account how lazy I was the whole week, I needed to get this one in today. Kept a good diet this week but had a few glasses of wine today. Hope this will not impact my race. We will see tomorrow the effects the 50 days had on my attempts to run faster.

Breakdown of the run:

1 km walk
5.6 km relaxed tempo run
1 km walk

Day 50: Race Day

Before I give away the results, I want to share a few key observations.
First, 50 days to run faster is great in theory, more difficult in practice. run fasterI admit, I was not all that focused throughout the 50 days. Yes, I did start implementing certain exercises and tactical training, however, I was not very consistent in their execution. Lesson learned – consistency is key.
Second, 50 days is a very short period of time when it comes to improving your speed. You will get results but over a 50 day span, they will not be easily visible.
Finally, the physical aspect is important, but the mental preparation and nutrition do play a large role. I believe mentally I was ready for the challenge (especially on race day) but I just ran out of juice…

The scene was set, Wings For Life World Run, where the starting line is known but the finish line is different for every runner. A chaser car is released 30 minutes after the start at the speed of 15 km/h and speeds up after every hour.
So here it is, the final result:

The Race:
Distance: 27.56km / 17.13 miles
Duration: 2:17:01
Average pace: 4:58/km 8:00/mile

I managed to improve on previous year’s distance by nearly 1 km. Yes, it’s a positive result but has my little 50 day program caused me to run faster? I don’t think so. I have discovered a few new things and can carry them forward, however, as I mentioned earlier, 50 days is not enough to make a significant difference. I will continue to do the exercises I have started and more interval training. Bring on World Run 2016!!!

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4 Responses

  1. Tomasz Leksander says

    Marek You are great . Its glad to have a friend like You, person who have a goal and achieved them. I know howe is hard but for You looks like easy way 🙂 I know that You are the strong man. Thank You to giving me motivation and please give me a kick sometime to run next mile 🙂

    • Marek
      Marek says

      Thank you Tomasz for the kind words. Just keep going, everyday you will get closer to your goal. Don’t worry about running fast, just run regularly and soon you will run the marathon!

  2. Lucie Palka says

    Looks like you are working very hard to get faster!I just completed 4 weeks of training for a faster 5 Km! It paid off, I had my fastest time yet! Good luck! I’ve never heard of a race with no finish line before! Interesting concept!

    • Marek
      Marek says

      Thanks for the encouragement Lucie! Well done on your PB. The Wings For Life World Run started last year and it is run simultaneously in over 30 countries. Places like LA start around 3 a.m whilst in Asia, they start in the evening. The only way to run farther is to run faster… Give it a try, I just noticed there is one very close to you in Niagara Falls. It’s on May 3rd!

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