re: Official Running Log/Marathon Training Thread

Gotcha. I was assuming Wal Mart and all the ancillaries that go along with it.

Yes he does. With a calm 145 HR.

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5x1 Cruise intervals

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Just wrapped them up. 7:29, 7:09, 7:05, 7:00, 7:07

Not bad 4 months to the day post stroke(s). Can't complain when I thought for a couple weeks there that I'd never walk correctly again [emo off]. Makes it seem like a sub 45 10K is pretty realistic at my current fitness. Pre stroke PR is 41:03 on 4/20/19.

In a sort of dream scenario for comparing HR gadgets, my chest strap didn't sync till literally half way into the workout. Analysis of HR doesn't show any real deviation or difference in wrist based/chest strap. At least not on this day.

Bitchin, dude. Seems like you could go out conservative 7:10-7:05 for about 4 and see what you got left for the last 2.2.

You’re still in pretty good shape; it doesn’t go away over night so I think sub 45 is a good goal.

Damn Roots

Fantastic to see you getting back into form

As for me, I’m still running a few times a week, mostly just my normal 5 mile loop with the kid.

I had to cancel on Polar POP for our 25k because we will be out of town on that weekend, so that has kinda derailed my attempts at getting serious.

Thanks Patrick, and thanks again for your behind the scenes advice/help.

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Salmon

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BMoney

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Thanks Fellas!

It's a weird thing this running, I can't imagine myself not doing it. Whereas a few years ago, I couldn't imagine why the hell anyone would choose to do it willingly.

So....... cruise intervals are a type of tempo run? Would I be better served using that method than a standard tempo run? Perhaps alternate tempo runs and cruise intervals? What pacing do you use?

You can do a similar workout the week prior to your race as Burt suggested. For a 5k it would be 3 x 1-mile at goal race pace with 1-minute jogging recoveries. For a 10k, you would do 6 repeaters at 10k pace. Generally, of you are able to complete those workouts without much trouble, you know your target pace is realistic.

Something like

2 mile easy WU; 2 x 6 minutes @ 5k pace w/ 3 minute recoveries; 1 mile easy cool down would be good for you considering your weekly volume. At higher volumes, a different race specific workout would be better, but one like that one would probably be best for you as long as you have done some speed and tempo work during your training.

Oh, and I don’t think you need to taper that much with your training volume. I would keep your long runs at 6 miles. Tapering for a half is really only needed if you have been training at higher weekly volumes (30+ miles) with long runs of 10 miles or more. The trick is to keep your base fitness while maximizing your energy reserves, allowing some recovery, and staying sharp.

Okay. Then, I would taper but not too much. I’d go more 10, 8, 6 after your 11.5. That would get you fresh without losing endurance and aerobic fitness. You are really going to want those for this race, especially if you didn’t run many long runs over 10 miles during your build up.