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re: Official Running Log/Marathon Training Thread
Posted on 1/30/25 at 7:32 pm to Pedro
Posted on 1/30/25 at 7:32 pm to Pedro
5 miles zone 2. 11:15 pace but that’s humidity and elevation. Beers and BBQ. Feel good, not great.
Take tomorrow off. Get a long run Saturday and end it with a local 5K. It’ll be fun to see how fast I can run after a 9 mile warm up.
Take tomorrow off. Get a long run Saturday and end it with a local 5K. It’ll be fun to see how fast I can run after a 9 mile warm up.
0
Posted on 1/31/25 at 11:08 am to Salmon
What's the move on day before 5k? Full rest or an easy jog/some other activity to get primed?
Posted on 1/31/25 at 11:25 am to RandySavage
Depends on what you are used to. If you run 3-5 days a week, probably a day off. If you are used to 7 days a week, get a short easy run in
Posted on 1/31/25 at 11:33 am to RandySavage
Like donut said, it's more of a personal thing. I like to do a 2 mile shakeout and 3 or 4 strides
Posted on 1/31/25 at 12:04 pm to AmIDonut
Typically do 6 days a week but Friday is usually my day off
Posted on 1/31/25 at 12:52 pm to RandySavage
Anyone going to run with the Baton Rouge Varsity group tomorrow morning?
Posted on 1/31/25 at 1:03 pm to RandySavage
Damn Savage - 6 days a week... hope you turned in your rec runner card.
Post prediction from Aubie tomorrow... the freaks were out at the 5k again. only able to get 4th in age group. I started off in zone 2 for 10 miles then went to 145 HR for 2 miles.
why run 9 miles before paying to run a 5k? race the 5k and recovery run for 9. see what you can actually run if you race.
baddast - report back on those AP4. AP3 is a great shoe
Post prediction from Aubie tomorrow... the freaks were out at the 5k again. only able to get 4th in age group. I started off in zone 2 for 10 miles then went to 145 HR for 2 miles.
why run 9 miles before paying to run a 5k? race the 5k and recovery run for 9. see what you can actually run if you race.
baddast - report back on those AP4. AP3 is a great shoe
Posted on 1/31/25 at 1:15 pm to ks_nola
quote:
the freaks were out at the 5k again.
This is a first year race that hasn't been heavily advertised. I might be the only one in my age group.
quote:
why run 9 miles before paying to run a 5k?
Saturday is my long run. Just happens there is a 5K the same day that I am supporting. Could care less about my performance in the race except to make it a VO2 effort. It's a very poor course.
Posted on 1/31/25 at 1:18 pm to ks_nola
Posted on 1/31/25 at 3:00 pm to ks_nola
quote:
why run 9 miles before paying to run a 5k? race the 5k and recovery run for 9. see what you can actually run if you race.
His wife owns a local business so he's just being the good husband and making himself known
Posted on 1/31/25 at 3:54 pm to Aubie Spr96
quote:
Could care less about my performance in the race except to earn the beers and grub that come afterward
FIFY
Posted on 1/31/25 at 6:59 pm to BaddestAndvari
I'm with ks on this one: do 2-3 warm up, rip a 5k, then 6-7 easy.
I did an hour today, right under 7 miles. Did NOT feel comfy. I did 3 on the treadmill earlier this week and plan to do 6-7 on Saturday and Sunday to get 20-25 for the week. I didn't realize how crap it'd feel to get back into a rhythm after the race
I did an hour today, right under 7 miles. Did NOT feel comfy. I did 3 on the treadmill earlier this week and plan to do 6-7 on Saturday and Sunday to get 20-25 for the week. I didn't realize how crap it'd feel to get back into a rhythm after the race
Posted on 1/31/25 at 8:23 pm to Ingeniero
I’ve been doing some form of cardio every day this year so far Plan was to run but then we were covered in snow/ice for over a week so that wasn’t feasible. On day like 14 or so of consecutive running. My legs hate me. I think I’m gonna run out this week then get back to something more normal for me but instead of an off day do like a 1-2 mile easy jog.
Posted on 2/1/25 at 8:48 am to Pedro
Top 10 overall. First in my age group. New 5K PR by a couple of seconds. Some little kid won. Cute little girl that runs like a damn deer. Course was awful with over 300’ of elevation. More people than I expected for a first year race, but still under 100 people.
22:20 for the 5K. Now for an easy 3 mile jog home.
22:20 for the 5K. Now for an easy 3 mile jog home.
Posted on 2/1/25 at 8:50 am to Aubie Spr96
Atta boy, Aubie. Congrats 
Posted on 2/1/25 at 9:14 am to Aubie Spr96
Good shite!
Posted on 2/1/25 at 9:31 am to Ingeniero
20:12 this morning, new adult PR but obviously still not quite where I want to be. The turnaround at 2.5 miles was about 20-25 yards further than I thought and threw my pacing off. Plus I'm obviously a puss.
So I've got 3 weeks from tomorrow for goal race to go under 20. In these two races last year I was 53 seconds faster (21:34 to 20:41) in this second race so I'm feeling optimistic but somebody help me out with a plan for these last three weeks to lock it down. Any tips or suggestions or just keep doing what I'm doing?
So I've got 3 weeks from tomorrow for goal race to go under 20. In these two races last year I was 53 seconds faster (21:34 to 20:41) in this second race so I'm feeling optimistic but somebody help me out with a plan for these last three weeks to lock it down. Any tips or suggestions or just keep doing what I'm doing?
Posted on 2/1/25 at 9:44 am to RandySavage
About 3 weeks out is where you can sharpen up with speed work and get you over the line. Do something like 8x800m at goal 5k pace for the first 6, then ~2 mile pace for the last 2. 2 minutes rest between each.
Posted on 2/1/25 at 10:12 am to Ingeniero
So speed work more important than longer runs/more miles?
I had gotten into the low 30s for 2-3 weeks before this race (which is high for me) before I got sick last week. Should I get back into the 30s the next two weeks than taper some the last week?
I had gotten into the low 30s for 2-3 weeks before this race (which is high for me) before I got sick last week. Should I get back into the 30s the next two weeks than taper some the last week?
Posted on 2/1/25 at 10:42 am to RandySavage
quote:
So speed work more important than longer runs/more miles?
At this point in your training block, yes. Aerobic adaptations happen over a long period and take longer to deteriorate. That's why plans usually have you build an aerobic base then throw in VO2max workouts at the end. You only keep those gains for a short period of time, meanwhile your aerobic base is already built and you're just maintaining it with easy mileage outside your workouts.
quote:
Should I get back into the 30s the next two weeks than taper some the last week?
I'd do one "peak" week if you're feeling up for it and not having any lingering illness. Try that workout I mentioned and do your usual long run. You don't need as much of a taper for a 5k so a week is probably fine.
Daniels includes some pretty tough workouts even like 10 days out from a 5k race so as long as you aren't injuring yourself, you'll have time to recover. On your second to last week you could do something like:
4x400m @ 3k pace
3x1000m @ 5k pace
4x200m @ between mile and 3k pace
Then the week of the race your only fast stuff is some strides after your easy runs. If you were low 30s before getting sick I'd probably do low 30s, right at 30, then 20-25ish, for the last 3 weeks respectively
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