M Serraglio

Semi-retired. Back at running after a 40 yr sabbatical, (2) 26.2 (5) 13.1

[M Serraglio @mserraglio]

[Comeback runners] The Unreasonable Goal 2026:
Thread read 👇

🚨40 years off running, back at 60, logged 1,115 miles in 2025, 2nd marathon done (41 years after my 1st)!

If I can crush a BQ goal for 2026, so can you.

Comeback runners: these tips changed everything for me.

Who's restarting in '26? RT if inspired!

#RunningTips #ComebackRunner #RunningCommunity #overtraining #PROJECTUNREASONABLE

[M Serraglio @mserraglio]

I have been told that the most miles for a long run during a Marathon training session should be caped at 20 miles, but that is where most walls are hit.
Would there be any disadvantage to doing a bi-weekly long run of 26.2 [at zone 2] in my 40+ weeks training session?
I am going for a BQ for 60 YO, and have done a few 30K+ zone 2 runs that felt fairly easy. Would adding 12K to that make it feel twice as hard?

[M Serraglio @mserraglio]

Only back in High School ...
Using #PROJECTUNREASONABLE as a base reference, with my intuition (gut feeling), and some input from @grok .
In the end I think that it comes down to grit & determination.
A coach is typically a (wise ~ knowledgeable) guide to help achieve personal goals, either thru our visible reality or perceived (virtual) reality.
I must say that the running community on X has been extremely insightful, and I do pull allot of data, both good and some bad, that allows me to experiment.

[M Serraglio @mserraglio]

Group Grit Workout 400 Repeats;

1.25 warmup 1.25 cooldown
8 sets 400 at 7:00sh pace/100 recovery walk
They felt hard but controlled, and the walk recovery helped.

[M Serraglio @mserraglio]

@runliftrunlift My best current mile is 7:17 and the 400's were at low 7:00sh pace. The 100 walk recovery seamed adequate.

https://t.co/b0LCsdux2d

[M Serraglio @mserraglio]

Group Grit Workout 400 Repeats;

1.25 warmup 1.25 cooldown
8 sets 400 at 7:00sh pace/100 recovery walk
They felt hard but controlled, and the walk recovery helped.

[M Serraglio @mserraglio]

5K Easy Run with the Gang;

Mostly kept a steady 10:00 min pace for the first 3, and hit 8:18 pace on the last 0.39.

Last run of the day, felt like a spring evening, the weather here had been weird.

[M Serraglio @mserraglio]

Strength Training no 02 (4 sets ea);

10 X Sumo DL High Pull 53#
10 X ea side HK SA Band Row
10 X Barbell Squat w/ 2” pause 105#
6 X Bench Press Narrow Grip 105#
10 X Slide BOARD tuck Ups + Hip ABD

[M Serraglio @mserraglio]

10K Zone 2 run no2:

Second Day able to run in shorts, in Jan!
20.1 miles for week, so far … up next today, Strength Training, and a social run.

[M Serraglio @mserraglio]

@Dad__Miles @rebelhealth_ @JohnGoldman @grok Yes

[M Serraglio @mserraglio]

41 Weeks to BQ #PROJECTUNREASONABLE

Running & Activities (30.7 run mi + 14.2 mi walk)
Dec 29 Mon (No run): Strength focus - taper opener.
Dec 30 Tue (Rest): Full recovery.
Dec 31 Wed (3.3 mi Zone 2 @ ~10:05/mi)
Jan 1 Thu (1.0 mi Wu+ 5K Race): Race cautious on ice
Jan 2 Fri (~9.8 mi Zone 2 @ ~10:41/mi, 1h44m)
Jan 3 Sat (13.5 mi Zone 2 @ ~10:35/mi, 2h22m)
Jan 4 Sun (13.7 mi Recovery Walk @ ~16:46/mi, 3h49m)

Strength (2 Sessions):
Dec 29 Mon:
Bench/Dead Lift heavy + planks/lunges/rows/lats. Power focus; progressive.
Jan 4 Sat:
Incline Bench, Heel Raises, Step Up Curl, Bench, Plank Slide, T Balance Curl. Upper/lower mix.

Nutrition Averages: 1,631 kcal in (108.6g P / 58.9g F / 172.1g C / 16.2g fiber) vs 2,527 out (~896 deficit). Protein/fat up.

Recovery Metrics:
Sleep: 7h 23m avg
Resting HR: 49–54 bpm
HRV: 36–38
Steps: 15,118 steps avg/day

Weight Trend:
Low 160s constant (lowest 159.8 lb Sat PM; avg ~160.5 lb). Down ~10–11 lb total since Oct 31 (170.6 lb). Integrated – stable despite holidays.

[M Serraglio @mserraglio]

@Dad__Miles @rebelhealth_ Truy inspired by @JohnGoldman with his grit and determination to pursue a BQ. Will join @rebelhealth_ when I can manifest a sponsor, in the interim @grok is my advisor.

[M Serraglio @mserraglio]

21K+ LongRun no2:

Felt great to run in shorts again, although it did cool off after the sun went down.

[M Serraglio @mserraglio]

@taggartvanetten Will have to give them a Try and experiment.
Thanks.

[M Serraglio @mserraglio]

@taggartvanetten I had to rest yesterday, so only did Strength + 21K recovery walk. I'm on it ... #overtraining ... will hit the trail this afternoon.

[M Serraglio @mserraglio]

@JohnGoldman Run your own private AI ... if it's in the cloud, you don't own it.

[M Serraglio @mserraglio]

21K+ Recovery Walk no 01:

Day 4 of 365 … Final activity of the week, just a light recovery walk to complete my #overtraining on a rest day.

[M Serraglio @mserraglio]

Strength Training no 01 (3 sets ea);

12 X Incline Bench Press 40#
15 X Heel Raises Barbell 105#
10 X ea side Step Up + Curl 40#
10 X Bench Press40#
15 X ea side Plank Slide Leg
10 X ea side T Balance Curl 40#

[M Serraglio @mserraglio]

@aaronjfeeneyy 👏👏

[M Serraglio @mserraglio]

@UltraRunner26 Recovery is not underrated.
My rest day consists of Strength Training and a long recovery walk +/- 21K.