re: Official Running Log/Marathon Training Thread

13.1 this morning. Decided around mile 7, I’d go for the half and call it a day. Overall 9:00 pace, but felt slower than the effort I put forward. It’s hot.

My usual Saturday six miles

11:45 pace

167 HR so thats zone 4 for me

But frick it’s humid as frick for this part of Oklahoma

Made me work that much harder had a bunch of spikes into zone 5

I also started the run at 178.4 and ended weighing 175.3

12.5 this AM @ 9:45 pace with one untimed water stop. Contemplated running into traffic starting at mile 10. It’s freaking hot out there.

The highs have been 74-80 this week where I live. No excuses. I just have a 7-miler scheduled for this morning. That will make it 3 weeks in a row of hitting g my mileage goals. Feels good to finally be on track.

The heat is on the way for next week, so I need to get out in the pool and tidy it up this afternoon. The water temp is like 70 degrees, so that might take more motivation than my run.

LINK

Y’all saw this guy break the blue jean mile record. Insane.

Go get it! I've given you a lot of my learnings already from training. My one for today after reading your plan, develop a meal/diet plan to go along with it. Focus food groups based on what's coming in the next couple of days.

I wish I had focused more on my diet and documented food I ate before runs like I did my run stats. I have a semi-bad memory and trying to remember what worked well and what worked great was tough.

5.64 this morning at 9:10 pace

splits:
9:09
9:07
9:04
9:17
9:13
9:21

Felt really good

Patrick - Care to expound on your hill sprints/repeats? How big a hill we talkin'? How are the repeats structured as far as rest, etc?

For hill sprints, use the steepest hill you can find that are long enough to sprint for 8-12 seconds. I have two hills I use that are close to my house so I can do them at the end of my runs. They aren't as steep as I would like, but you have to use what you can. For these, I just sprint 8-10 seconds up the hill and walk or jog very slowly back time making sure to fully recover before the next one. The objective for these is to build power without taxing yourself. You are training the neuromuscular connections to recruit as many muscle fibers at once as possible to generate explosive power for very short durations.

These can be done several times a week at the end of runs, because they are too brief to stress the cardiovascular system like hill repeats, intervals, or tempo runs. They are basically the Olympic lifts of running. I start with just a couple early in my training cycle and progress weekly up to 8. Later in the cycle, when I am doing more speed work, I reduce back to about 4 twice per week.

If hills are sparse where you live, use whatever you can find that might work. I have run up the the embankments of overpasses and levies before to do these. Those are really short but also very steep and usually work for 8" sprints.