The spirit of that isn't "never do a double-long" but rather, if every single week is a couple/few 5-7 mile runs, and two 20 mile runs on SAT/SUN, there is an imbalance of how many miles you're running in a fatigued state" which is going to dramatically increase your risk of injury/imbalance without significantly increasing your fitness. I've watched many self-coached runners construct a program with double-longs 3 times a month for months. This comes back to the recovery principle. The same could be said for those who run races every other weekend, the races definitely give you more fitness, but is that better (more effective) than a well-constructed, periodized training block? Some weeks you will have a lot of your volume on the weekend, you want that to be the exception, not the rule. This has been a consistent theme when working with runners coming off of injury and reviewing training logs.

This is my favorite comment. LOL

Great attitude! You’ll always get better like this. You only stop learning when you think you know it all, right?

I didn't say "throw out the time goal (completely)" but rather "throw out the time goal as the FOCUS". I'm all about time goals. But when your strategy is led by pace per mile or checkpoint-to-checkpoint split times it ignores effort, weather conditions, fueling plan execution, etc. I've raced over 350 times (100+ ultras and 30 hundred milers) and it never fails (with myself or my athletes) that when we get locked in to effort, we sometimes wildly outperform our goals/expectations, and when we got stuck trying to run some specific time, we watched it fade away as we ignored the other, more pressing things in the present moment that would get us to our best performance. All that said, the only person you have to be accountable to is yourself. My way isn't THE WAY, it's just a series of perspectives informed by hundreds of my athletes and my own experiences. We're all wired differently and how I do it may not work for you, nor your runners/athletes. Please do it however you (intuitively) think it works best for you. I'm quite familiar with how squirrely some runners with big goals get when you coach them to "throw out the time goal" they often don't hear a thing you say after that... hahaha -JDF

Heart rate max I assume

I’ve told Ko this, but I truly think those last few miles of that marathon with Floris and Coach Dean were pivotal in Ko’s breakthrough to sub 3s.

@@shannonsides6017 Can’t agree more! He broke 3 shortly afterwards at Grandma’s Marathon.

Spot on, we've been guilty of this as well. Spreading the milage out a bit more throughout the week can also make a difference in energy levels.

I loved "in the first half, don't be a jackass, in the second half, don't be soft" Spot on! I just completed my first 100 miler after 2 DNF's and everything mentioned resonates with me. The difficulty is patience, patience, patience. In training and in race day excitement.

Flavor fatigue! Its real. Ive been stuck with favorite nutrition in planning and then not be able to even look at it by the end of the race.

The first 30% at 60% of HR was a great tip. It's tough to dial it back early on with all the excitement.

Not to throw 80% of your volume in on the weekends

I didn't realize that doing back-to-back long runs, which comprise about 80% to 90% of my weekly volume, isn't a good idea, especially not for multiple weeks in a row.