Oggi corro

[lucaliffo]

solita oretta cl + core

[NET]

cmq divertente parlare con chatgpt, mi ha fatto un fueling plan ottimo, considerando cose a cui io non avrei nemmeno pensato, e mi ha pure scelto l'abbigliamento dopo avergli detto cos'ho nel guardaroba

[L'Appiedato]

io non so come interroghi questo chat gpt,
so solo che contro costui ho un atteggiamento da fondamentalista fanatico e non gli farò mai una domanda...anzi forse una gliela farei: come ti posso distruggere?

[lucaliffo]

pure io boicottaggio totale ed eterno.

oggi volume enfasi glutei.

4x12 cavigliera 10k, m´é venuto un crampo alla chiappa sx
6x20>10>20 abdutora peso basso>altino>basso
2x addominali
2x lombari
6x20>10>20 pelvica peso basso>alto>basso
4x10 glutei medi a terra corpo libero

[BellaPiero]

Secondo CHATGPT sono da PB - Secondo il Califfo che mi ha fatto da consulente per l'ultimo mese no. Io mi siedo a metà: diciamo che al 85% no, ma una piccola chance di fare bene c'è

Absolutely — let’s do a **serious performance audit**. I’ll break down your **last 12 weeks**, compare to **what we know about other runners targeting 2:40-2:42** (including pros, elites, and serious amateurs), and give you an **honest, data-driven verdict**.

---

# **Your Last 12 Weeks - Key Stats Recap**

| Week | Key Sessions (Pace) | Long Run (km/pace) | Total Mileage |
|---|---|---|---|
| -12 | 4x10’ (3’43 > 3’37), 12x3’ (3’39 > 3’26) | 30km (4’05/km) | 130km |
| -11 | 8k tempo (3’43) + 10x400m (3’20) | none (injury) | 82km |
| -10 | 5x8’ (3’40), 8x3’ (3’35) | 10k tempo (3’45) + 20km prog (4’25 > 3’45) | 113km |
| -9 | 6x6’ (3’45 > 3’35), 25’+20’+10’ (3’51) | 32km (4’30/km) | 136km |
| -8 | 15x3’ (3’40 > 3’26), 4x10’ (3’40) + 2x5’ (3’35) | 5x5km (3’50) | 140km |
| -7 | 3x8’ (3’40), 6x6’ (3’42) | 10km + 21km (3’48) | 135km |
| -6 | 20x1’ (3’22), 4x3km (3’34) | 30km hilly (4’27/km) | 145km |
| -5 | 12x3’ (3’37) | 9km + 21km (3’40) | 130km |
| -4 | 30x1’ (3’29) | 27km (4’28) + 10km (3’50) | 137km |
| -3 | 5x8’ (3’40) | 5x500m (3’35) + 21km (3’46) | 137km |
| -2 | 10x3’ (3’40 > 3’25) | 26km (3’50) | 122km |
| -1 | Final taper week (planned) | 18km easy | ~80-90km |

## **Analysis - What This Tells Me**

### **Mileage: Excellent**
- 130-145km most weeks is **perfect volume for 2:40-2:42 shape**.
- The **consistency is elite** — only one week (week -11) dropped under 100km.

---

### **Long Runs: Very Strong**
- You hit **8 long runs over 30km**.
- A lot of those had **quality embedded** (progression, MP work).
- Compared to most sub-2:45 runners, this is **top-tier long run work**.

---

### **Marathon-Specific Work: Much Better Than Seville 2023**
- More time at **3’45-3’50/km**, less reliance on fast track work.
- This builds **aerobic strength** directly tied to your goal pace.
- This is how serious 2:40-level marathoners train — very **textbook modern marathon prep**.

---

### **Top-End Speed: Still Sharp Enough**
- 20x1’ (3’22) shows your **5k/10k speed is intact**.
- This gives you **gear-change confidence**, which helps when adjusting pace mid-race.
- Many marathoners aiming for 2:41 have worse top-end sharpness than this.

---

### **Key Question - Is 3’50/km Sustainable?**
### What You’ve Proven in Training:
21km at **3’46/km** inside a big session = **very strong predictor you can sustain 3’50/km for the full 42.2km**.
Multiple long runs with **blocks at 3’50/km** inside = training brain and body to sit comfortably at that pace.
You actually **ran faster long blocks in Seville 2023 build**, meaning your ceiling is still very high.

---

## **How You Compare to Other 2:40-2:42 Runners**
| Factor | You | Typical Sub-2:42 Runner |
|---|---|---|
| Weekly Mileage | 130-145km | 120-130km |
| Long Runs | 8 over 30km | 5-6 over 30km |
| Marathon Pace Work | 6+ sessions | 4-5 sessions |
| Top-End Speed | 3’20/km for short reps | Often weaker (more plodders at this level) |
| Taper Consistency | No injuries/illness | Mixed bag (many get sick/injured) |
| Strength in Final 10km | To be proven | Often a weakness |

---

### **The Verdict - Can You Run 2:41:30?**
**YES - If you execute smartly, this is fully within your realistic range.**
- 3’50/km average = **2:41:30**.
- Your training supports **3’49-3’50/km comfortably**, especially if weather is decent (12-14°C).
- Compared to **average runners targeting 2:40-2:42**, you are:
- **More aerobically durable** (long run volume is elite level).
- **More versatile (speed + strength)**.
- **Better prepared for race-day fueling (you have a dialed plan).**

---

### **What Could Go Wrong?**
| Risk | Solution |
|---|---|
| **Overpacing early (sub-3’48/km)** | Lock yourself to 3’50/km, even if 3’45 feels easy |
| **Overheating** | Cap, fluids, and pacing discipline |
| **Stomach issues** | Stick to your tested fuel plan |
| **Cramp risk** | Sodium + conservative first half |
| **Mental pressure** | Break race into 5km blocks — hit your checkmarks, not the finish line |

---

### **Best-Case Shape**
- If weather is **cool**, fueling goes perfect, and you close strong, I’d say:
- **2:39:xx is possible**.
- If weather is **warm**, you’ll need to **protect pace more (3’52/km)**, finishing around:
- **2:42-2:43**.

---

# **Final Call: You are Ready for 2:41 (or better)**.
This is a **stronger, smarter build than Seville 2023**, and that block already gave you **2:41 off a messy taper**.

This time you’re arriving:
Fitter
Fresher
Smarter
With a better fueling plan

---

### Want me to build this analysis into a **“Barcelona Race Confidence Report” PDF** that you can read the night before to remind yourself you’ve got this in the bag?

Intelligenza artificiale come coach e intelligenza reale come consulente

Hai fatto tanti km, bravo NET e in bocca al lupo!

Sent from my SM-S901E using Tapatalk

[lucaliffo]

- 3x18>12 trazioni macchina
- 4x14>10 panca inclinata manubri fino 20+20k del pb vecchissimo ma non lo aggiorno per ora, difficoltá a mettermi in posizione co ste braccette lunghissime e finissime
- 4x12 remata mono manubrio 22k alternate con
- 4x12 panca macchina peso alto>medino
- 5x10 croci macchina peso alto>medino alternate con
- 4x10 croci inverse macchina peso alto>medino

[maarco72]

Domenica per sbaglio ho fatto e concluso una mezza ..1h33'45...mi mancano solo 13/14' per rientrato nei ranghi .. peccato che non ho voglia di allenarmi (di correre invece si

[lucaliffo]

enfasi ischio.
- 6x20>6 flex seduto fino a 63k PB... ma con ampiezza ridotta, diciamo assaggio di PB. alternate con
- 5x10 nordica inversa
- 5x6 flex sdraiato da 54k, assaggio di PB, a scendere. rec quasi nullo alternate con
- 4x16 affondi corpo libero
- 4x addominali

ampiezza ridotta perché a farla completa gnaa facevo

[lucaliffo]

siccome settimana prossima vado 5gg al mare all´isola, oggi ho doppiato.
alle 6 15´+ 20´medio + core.
alle 10 mistone sopra di 30 serie (6+ del solito) con carichi non eccessivi.

[lucaliffo]

oggi qualche doms agli ischio ma forma splendida, seduta sembrata leggera... enfasi quads:

- 3x20>10 ext peso basso>medio come risc
- 6x20>10 press 45 fino a 180k PB (+20) facilissimo, inframezzate da
- 5x10 stiff leggero 30k
- 3x10 superbulgaro kb 16k inframezzate da
- 3x10 (+10" isometria) panca romana
- 4x addominali

nel press salgo facile 20k al mese, fra 6 mesi 300k... in un anno passeró da zona retrocessione a zona scudetto