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re: Official Running Log/Marathon Training Thread
Posted on 10/8/20 at 6:44 pm to jimbeam
Posted on 10/8/20 at 6:44 pm to jimbeam
Been doing workout this week so that by the end of week, I should have IM distance 4km swim, 112 mile bike, 26 mile run but I think Delta has different plans for me this weekend to finish.
[X]Monday 6 mile run
[X]tuesday 30 mile bike
[X]wed 32 mile bike
[X]today 15 mile bike/ 6mile run
[_]tomorrow 35 mile bike/ 3 mile run
[_]Sat - 4k swim /3 mile run
[_]sun - 8.2 mile run
Just felt like mixing it up this week. Houston marathon plans are shot now.
[X]Monday 6 mile run
[X]tuesday 30 mile bike
[X]wed 32 mile bike
[X]today 15 mile bike/ 6mile run
[_]tomorrow 35 mile bike/ 3 mile run
[_]Sat - 4k swim /3 mile run
[_]sun - 8.2 mile run
Just felt like mixing it up this week. Houston marathon plans are shot now.
This post was edited on 10/8/20 at 6:46 pm
1
Posted on 10/8/20 at 7:53 pm to Cdawg
Slowly working back into the routine. Cut 2 miles off mile normal 7 mile hill run. 470ft of climb over 5 miles. Ran it in 9:10/mile. Not sure if it’s the time off, cooler weather, additional workouts, or form change, but I’m a minute faster over the last couple of runs.
Posted on 10/8/20 at 9:23 pm to Aubie Spr96
I have a track workout question that I'll leave for the nighttime & early morning crowd. Should I plan to progress towards two-mile intervals? Currently doing one mile intervals with walking breaks but I'm considering building my 5k time by slowly linking my mile runs. Is that a thing?
Posted on 10/9/20 at 6:43 am to PJMLSU
Workout 4
3 miles easy (Treadmill)
25:44
3 miles easy (Treadmill)
25:44
Posted on 10/9/20 at 6:46 am to McVick
This is just me, but if I were only concentrating on the 5K, I’d be using faster shorter reps at low recovery. 2 mile repeats @ threshold pace will get you primed pretty good for a half but you need VO2 work for the 5K.
Maybe (and this is just me) try 5x1k @ race pace (or near) one minute standing recovery between them with a good long warm up and cool down. Work in 1 on 1 off fartleks 12 or more a little quicker than 5K also with a good long warm up and cool down. 10-12 by 400 @ mile pace 2-2:30 jogging recovery with you guessed it, a good warm up and cool down.
Half mile before jumping into real fast shite doesn’t cut it. You’d be surprised how much better the workout feels when you’ve got a couple miles under your belt before jumping in.
Maybe (and this is just me) try 5x1k @ race pace (or near) one minute standing recovery between them with a good long warm up and cool down. Work in 1 on 1 off fartleks 12 or more a little quicker than 5K also with a good long warm up and cool down. 10-12 by 400 @ mile pace 2-2:30 jogging recovery with you guessed it, a good warm up and cool down.
Half mile before jumping into real fast shite doesn’t cut it. You’d be surprised how much better the workout feels when you’ve got a couple miles under your belt before jumping in.
Posted on 10/9/20 at 6:48 am to McVick
If you are looking to improve your 5k time, look to do shorter intervals (200-600) with short rests.
2 mile intervals are for the longer stuff. Even 1 mile intervals are too long for 5k improvement. IMHO.
2 mile intervals are for the longer stuff. Even 1 mile intervals are too long for 5k improvement. IMHO.
Posted on 10/9/20 at 8:17 am to PJMLSU
Thank you Burt and PJM for the insight. I've only recently started track workouts and I've noticed improvements in my running both with my mile times and in my conditioning. I like it. I'm still find myself gravitating towards long runs but there's a little voice in the back of my mind pushing me to complete a sub-20 5k. I'm not close yet but I also haven't been trying.
I guess it makes sense if I wanted to work on my 5k time to do more short distance work with a shorter recovery time.
Maybe an absence of races on the calendar is messing up my training focus. Or maybe I didn't have a solid focus to start.
I guess it makes sense if I wanted to work on my 5k time to do more short distance work with a shorter recovery time.
Maybe an absence of races on the calendar is messing up my training focus. Or maybe I didn't have a solid focus to start.
Posted on 10/9/20 at 2:06 pm to McVick
McVick,
Here is what it looks for me: My coach saw I was both slow and unfit.
This cycle ( White River) has a dedicated fast day on a weekly progression -->> 800's, 400's , mile repeats, 3 mile. I hit every interval except for one 800 & they were all between 6:45 - 8:22 paces ( fast for me ).
He will give me a fitness test , redo my paces and start the cycle again.
For December - March (Woodlands Full) he is considering upping my miles & days. This will give me two fast days..track based + tempo run up to 10 miles if my body proves durable.
The track work isn't purposely trying to get me 5k PRs but it is necessary for form, confidence, and Vo2 max/lactate type improvements ( over my head ).
Here is what it looks for me: My coach saw I was both slow and unfit.
This cycle ( White River) has a dedicated fast day on a weekly progression -->> 800's, 400's , mile repeats, 3 mile. I hit every interval except for one 800 & they were all between 6:45 - 8:22 paces ( fast for me ).
He will give me a fitness test , redo my paces and start the cycle again.
For December - March (Woodlands Full) he is considering upping my miles & days. This will give me two fast days..track based + tempo run up to 10 miles if my body proves durable.
The track work isn't purposely trying to get me 5k PRs but it is necessary for form, confidence, and Vo2 max/lactate type improvements ( over my head ).
Posted on 10/10/20 at 9:14 am to Rsande63
Did the swim yesterday and finished the bIke today. I guess between now and tomorrow need 14.2 miles running.
Posted on 10/10/20 at 11:33 am to Cdawg
8 progressive miles this am.
9:22
9:17
9:12
9:04
8:59
8:52
8:44
8:10
9:22
9:17
9:12
9:04
8:59
8:52
8:44
8:10
Posted on 10/10/20 at 1:00 pm to tke_swamprat
How do you speed up just a tad? If I consciously try to go faster it’s at least 30 seconds faster. Do you look at your watch and dial it in?
Posted on 10/10/20 at 1:50 pm to OysterPoBoy
Yes but I honestly wasn’t trying to do that today.
Posted on 10/10/20 at 4:31 pm to tke_swamprat
Took some Imodium this morning before the long run. Blessed I did. 22 in like 3:10. Feeling good!
Posted on 10/10/20 at 8:07 pm to PJMLSU
Workout 5 90 minutes (3/1)
1st 65 minutes easy pace (8:42)
Final 25 hard (7:19)
10.8 miles
90 minutes
Final 25% was tough. My turn over is slow and feels uncomfortable.
Available HR 147
Max 170
When are we getting cool weather ??
1st 65 minutes easy pace (8:42)
Final 25 hard (7:19)
10.8 miles
90 minutes
Final 25% was tough. My turn over is slow and feels uncomfortable.
Available HR 147
Max 170
When are we getting cool weather ??
Posted on 10/11/20 at 7:43 am to PJMLSU
Yeah, weather is trash. It’s the same thing every year; a week or 2 reprieve to get us de-acclimated, then right back to summer temps throughout October to make you doubt your fall race condition.
Did a little (120 or so people) 5k fun fundraiser yesterday. Same as it ever was... set a what would have been a course record (16:27), and got my arse beat by a minute anyway. It feels a little ridiculous at this point. Any of you that have been on this thread a while know that this is a common race result for me, lol.
18 this morning in 2:10 if that means anything to ya. Had to piss 6 times which is becoming a common theme on my long runs.
Did a little (120 or so people) 5k fun fundraiser yesterday. Same as it ever was... set a what would have been a course record (16:27), and got my arse beat by a minute anyway. It feels a little ridiculous at this point. Any of you that have been on this thread a while know that this is a common race result for me, lol.
18 this morning in 2:10 if that means anything to ya. Had to piss 6 times which is becoming a common theme on my long runs.
Posted on 10/11/20 at 8:22 am to PJMLSU
quote:
When are we getting cool weather ??
It sucks. I turned my planned 10k today into a five mile time trial because it was a little warm for my liking.
Posted on 10/11/20 at 10:34 am to Athanatos
I did my usual long weekend run today, as yesterday morning was much warmer than this morning. 13 miles, done by 11:30, 59° and sunny. Only bad part was that my first couple of miles were slower than usual, so I took it as a sign and did a slow 12 miles.
Now it's time to shower and fire up the grill to barbeque some ribs.
Now it's time to shower and fire up the grill to barbeque some ribs.
Posted on 10/11/20 at 2:45 pm to McVick
Welp, ran the worst and most painful 10K of my life today, 46:15 chip time. A combination of 8:00 start time/heat, multiple hair pin turns, being out of shape, etc. Just a shitty experience altogether. Ah well, time to regroup and use it as a training running to gather training paces. On to the next...
Posted on 10/11/20 at 4:13 pm to PJMLSU
Workout 6
185.8 lbs
Easy 3
3 miles
26 min
8:36 pace
88°
Sunny
185.8 lbs
Easy 3
3 miles
26 min
8:36 pace
88°
Sunny
Posted on 10/12/20 at 9:04 am to PJMLSU
Took Sunday off, just didn't feel like waking up and then stuff with the kids just never allowed enough time. Will probably rest again today. Tapering until next Sunday for a virtual full.
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