re: Official Running Log/Marathon Training Thread

I did a short 4 mile run today. I did the first two miles at a 9.27 mm and the last two at 10.3 mm pace.

The weather was miserable. it was so cold, intermittent drizzles of rain, and had a north wind.

But I've got 25 miles in for the week.

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Expected to see more people I knew, but guess they all ran the Wine 10K the week before.

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They ran the Wine 10k which was a super spreader event and cause all of them to come down with a horrible stomach bug that put them all out of commission. It was the topic of discussion during yesterday's long run, basically everyone that ran the 10k got the consultation prize of getting to see your stomach contents...

My Shamrock 10K race went pretty well. It was on the NOLA Lakefront with a strong headwind for first 5k. I messed my watch up and had no idea how fast I was running since they were not calling out splits. I even missed the time at the end. I had to look it up on the race web site later. My realistic goal was about 52:30 and my unrealistic goal was to break 50:00. I ended up running 50:22 and was first in my age group. I am pleased.

Yep been battling achilles for 5 years. Think I have figured out how to deal with it, after lots of PT. But something else always crops up. Part of being a 56 year old runner. That's why I celebrate good days like today.

Trying to decipher this before I give my thoughts. Are you talking jr high kids running xc in jr high or making the move up to hs?

For first year runners a lot just depends on the kid. I’ve had one kid that was like 5’2” and chunky start off at 29 minutes but wanted it and ended up running 23 mid by seasons end because he worked his tail off. Had other kids that looked like they could’ve been something but couldn’t care less and started at 26 and stay there.

Depending on what state you’re in a team full of 19-22 for girls for three miles is a pretty solid team. My girls last year were in that range and we were 7 in Kansas 5A and would’ve been 4 if not for an injury to our number 2. Had one 18 flatish girl (18:58 5k), 2 19 mid (20 low 5k), and 3 20 low- 20 mid (20 high-21low 5k) girls. The one I lost was in her first year of xc as a junior and went 20:06 in the 5k in her third race.

If you have good consistent training and buy in from the kids then those improvements are achievable on both fronts. There’s just a lot of variables that go into it. I would say you’re more likely to see it from the boys than the girls though, just from prior experience.

Jr high kids are all completely new.
The returning high school boys have no more than 1 year of experience. The returning high school girls have 3-5 years of experience.

Making sure my expectations are reasonable going into next year.

I am feeling pretty good about it though. They have had some trouble getting new runners and filling a boys team in the past few years but everyone I have talked to about it during their track meets seems pretty excited and bought in and will be at summer practices. They have also had much better participation in track this year and they all seem like they enjoy running and want to get better.

Did a “floaty” fartlyk today.

1 mile warm up

1 min on (goal was race pace to a bit faster for the ons) 1 min float (:30/mile slower than goal)
2 on 2 float
3 on 3 float
4 on 4 float
5 on 5 float
Then back down to 1 and 1

Cooled down to ten miles.

Averaged 6:17 through the whole thing. Workout part was like 6:05 or a bit under averaged (I haven’t done the math on that bit yet)

Heck yea! It’s the best seeing those improvements and knowing the work is paying off

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7 base miles tonight. My zone 2 pace time has come down dramatically since I started. Last month the same route was a 12:40 pace. Tonight it was an 11:40 pace. Guess this is working.

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I often run with my dog so I feel better about logging 1030 pace cause that is about all she can do if i want to run 4-6 miles.

makes me feel better when I come here so i can say to myself "that was only cause the dog with me"

This is a cutback week for me, I have not been this excited since finishing peak week last year...

1.5 miles Tempo x3 today - 5 miles with 3 miles tempo in the middle on Thursday and then:

13.1 miles obstacle course into a 3.1 mile obstacle course on Saturday
6.2 mile obstacle course on Sunday

Then next week is my slow climb to insanity... 51, 53, 54 miles

P.S: Aubie you can figure out who I am if you look at the BTC "future goals" spreadsheet. Feel free to message me if you want on social media.