This posts is specifically written for a close group of people. They alone can comprehend the content with the title.



  • no matter what you take, even beverages other than water, at the end of the day – it should be more than usual. Yes you will gain a bit of a weight – but it’s normal. ๐Ÿ™‚
  • the daily doubles and back-to-backs should look like this:

Monday AM – run

Monday PMย  – run

Tuesday AM – run

Tuesday PM – run

Wednesday – REST or CORE exercises ONLY

Thursday AM – run

Thursday PM – run

Friday AM – run

Friday PM – run

Saturday – REST ONLY

Sunday – EASY long run (not TEMPO, nor INTERVALS)



  • google everything that contains complex carbohydrates. ๐Ÿ™‚
  • same routine as violet.


  • dont worry.
  • dont panic.
  • last run is Wednesday.
  • multi is the choice here…not your usual dose.
  • dont expect to get any sleep on friday or saturday. it’s normal. just don’t waste too much energy.
  • focus on the goal
  • trust your crew
  • trust yourself
  • trust in the Lord



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