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Message
re: Official Running Log/Marathon Training Thread
Posted on 2/24/25 at 9:06 am to RandySavage
Posted on 2/24/25 at 9:06 am to RandySavage
quote:
RandySavage
First off, congratulations on the 5k!! Absolutely phenomenal!
Secondly, you should relax for a short bit (maybe) but the sooner you get back out and start running again the better. You should be able to sub-4 in the marathon with ease, but you will need to get your endurance up (weekly distance). That's about it, your fitness is so far ahead of a sub-4 Marathon I'm not even sure what a VDOT coach would have you train at
0
Posted on 2/24/25 at 10:20 am to RandySavage
Congrats man 
Posted on 2/24/25 at 5:19 pm to jordan21210
Looking for suggestions for 5k training after I run a half on March 16. 5k is April 12, so not a whole bunch of time to get a lot done. Been doing mile repeats and tempo runs for the half. Mile repeats around 7:20-7:40 and tempo runs 7:35 - 7:50 pace. Would to like to run the 5k at 7:00 min/mi pace. Is this a realistic goal? Should I aim lower / higher? What workouts should I do to get there? Thanks for any suggestions!
Posted on 2/24/25 at 8:58 pm to lsucm10
How long are your tempos? Your mile repeats should be a bit faster than nonstop tempo runs by more thsn 15 seconds minimum IMO. Maybe closer to 30-45 seconds difference.
Posted on 2/24/25 at 9:18 pm to lsucm10
Go do 5 1k repeats at goal pace (4:20/k) with a minute rest in between. Report back if you're able to do it.
Also, coming off a half I would assume your aerobic base is plenty strong enough for a 5k so I would get in some really good speed sessions in the couple of weeks you have after a short break after your half and before your taper week.
Also, coming off a half I would assume your aerobic base is plenty strong enough for a 5k so I would get in some really good speed sessions in the couple of weeks you have after a short break after your half and before your taper week.
Posted on 2/25/25 at 5:03 am to RandySavage
Reporting in after a long absence. Good to see everyone keeping this going.
I have had a nagging Achilles issue (with maybe some post tib thrown in—my left side is prone to tomfoolery).
I have been doing slow, steep trail runs (a 8-9 mile, 2100ft gain route in Table Rock SP is my regular and some great Montana trails in summer) and a 10k flat paved route but very very spotty runs the past few years.
Then Helene wrecked Table Rock (it’s back along with Jones Gap), I turned 50, and life, work, travel, property/house, and kids totally derailed my running.
But I signed up for the Greenville Half and ran it completely untrained Saturday (I had run maybe 30 miles total since October) to get my old arse going again. Achilles held up amazing well.
I treated it as a training run (9:24 pace), HR monitoring. Despite being sore I’m encouraged I made it without injury and it felt like a pretty easy run.
Just checking in and breaking the seal. Going to sign up for a good trail run and start, uhm, training. Back for advice on getting back up to speed.
I have had a nagging Achilles issue (with maybe some post tib thrown in—my left side is prone to tomfoolery).
I have been doing slow, steep trail runs (a 8-9 mile, 2100ft gain route in Table Rock SP is my regular and some great Montana trails in summer) and a 10k flat paved route but very very spotty runs the past few years.
Then Helene wrecked Table Rock (it’s back along with Jones Gap), I turned 50, and life, work, travel, property/house, and kids totally derailed my running.
But I signed up for the Greenville Half and ran it completely untrained Saturday (I had run maybe 30 miles total since October) to get my old arse going again. Achilles held up amazing well.
I treated it as a training run (9:24 pace), HR monitoring. Despite being sore I’m encouraged I made it without injury and it felt like a pretty easy run.
Just checking in and breaking the seal. Going to sign up for a good trail run and start, uhm, training. Back for advice on getting back up to speed.
Posted on 2/25/25 at 8:23 am to BilbeauTBaggins
quote:
How long are your tempos?
Last tempo run was my longest to date, 9 miles total.
Mile 1 Warm up 9:26
Mile 2 - 7:49
Mile 3 - 7:46
Mile 4 - 7:53
Mile 4.5 - 7:44
.5 mile rest @ 9:35 pace
Mile 6 - 7:56
Mile 7 - 7:56
Mile 8 - 8:00
mile 8.5 - 7:41
.5 mile cool down 9:22 pace
This was my slowest attempt as well, but it was 27 that morning with 15-20 mph north wind.
The week befores tempo run was 8 miles total
Warmup mile - 9:21
Mile 2 - 7:45
Mile 3 - 7:40
Mile 4 - 7:42
.5 mile recovery at 9:28 pace
Mile - 7:47
Mile - 7:52
Mile - 7:44
.5 mile cool down 9:54 pace
Tomorrow I have a 10 mile temp with two sets of 4 miles. My legs are tired coming off my peek week of 40 miles last week. Yesterdays I did my mile repeats.
Mile warm up 8:37
Mile - 6:57
Recovery .5 mile 9:16
Mile - 7:14
Recovery .5 mile 9:45
Mile - 7:15
Recovery .5 mile 9:48
Cool down .5 mile 9:09
The mile repeats last week was a total of 8 miles, below are just the miles repeats
7:13, 7:17, 7:25, 7:24, and 7:22.
This post was edited on 2/25/25 at 8:27 am
Posted on 2/25/25 at 8:32 am to RandySavage
Yesterdays run would have been close to this with 3 mile repeats with half mile recovery between miles. The miles were 6:57, 7:14, and 7:15. Not the exact same workout, but the closest thing I got for now. Probably wont be able to perform the one you describe until after the half or having to make a big change in my half plan.
Posted on 2/25/25 at 8:33 am to lsucm10
other posted mentioned. try hitting 4:20 for your 5 x 1k which is right at 7 min mile pace. 3 minute rest.
Posted on 2/25/25 at 10:10 am to lsucm10
Unless you were completely dead after those mile repeats feels like you should be able to hit 7 min in a 5k fairly comfortably
Posted on 2/25/25 at 11:19 am to BilbeauTBaggins
Did 5x 1km repeats, followed by 5x 0.5km repeats.
Was supposed to do 3:20-3:24/km with 60 sec rest, but it ended up being 3:28/km with 75 sec rest. The 0.5km repeats were supposed to be 1:36-1:42/km with 30 sec rest, but ended up being 1:40/km with 45 sec rest.
Some days you’re the hammer, and some days you’re the nail. This was a nail day for me!
ETA: hoping to drop my 5k time from 17:25 to 16:55 in 3 weeks.
Was supposed to do 3:20-3:24/km with 60 sec rest, but it ended up being 3:28/km with 75 sec rest. The 0.5km repeats were supposed to be 1:36-1:42/km with 30 sec rest, but ended up being 1:40/km with 45 sec rest.
Some days you’re the hammer, and some days you’re the nail. This was a nail day for me!
ETA: hoping to drop my 5k time from 17:25 to 16:55 in 3 weeks.
This post was edited on 2/25/25 at 11:22 am
Posted on 3/1/25 at 11:38 am to Walter White Jr
Been a weird week of training for me with a bunch of after school crap going on. Running a 5k this evening that my school is putting on. Aiming for sub 18 but not feeling the best currently so we’ll see. My number one boys runner is running it and hes gonna embarrass me either way so my motivation has taken a hit
My 12 y/o niece is running with me and I’m almost more interested to see what she does. I paced her at 21:53 or so on thanksgiving but that was her first run in months. She’s been running pretty consistently the last few weeks though so I’m curious to see what she does.
My 12 y/o niece is running with me and I’m almost more interested to see what she does. I paced her at 21:53 or so on thanksgiving but that was her first run in months. She’s been running pretty consistently the last few weeks though so I’m curious to see what she does.
This post was edited on 3/1/25 at 12:00 pm
Posted on 3/1/25 at 4:41 pm to Pedro
Well the illness bug swept through my house this week. 0 miles logged
Posted on 3/1/25 at 4:58 pm to Ingeniero
2m at 9:10pace
Longest run since la marathon which caused some IT band syndrome.
Longest run since la marathon which caused some IT band syndrome.
Posted on 3/1/25 at 8:23 pm to Ol boy
12 miles zone two today. 140HR with a 10:20 pace. Felt great after race weekend.
Posted on 3/2/25 at 8:33 am to Pedro
Ended up running 18:07 for second. Lost a few seconds stopping to pick up my daughter to cross the finish line with her
My xc kid went 15:50 by himself and made it look easy. May have a future state champ on my hands.
Niece went 22:05. Little sucker refused to warmup and paid for it I think.
My xc kid went 15:50 by himself and made it look easy. May have a future state champ on my hands.
Niece went 22:05. Little sucker refused to warmup and paid for it I think.
This post was edited on 3/2/25 at 8:37 am
Posted on 3/2/25 at 11:27 am to Aubie Spr96
26.2 miles at a 9:46 pace with an HR of 137
Was fun pacing the Albany Marathon, was a great race, I would 100% recommend it to anyone wanting to get a PR, they had water and Gatorade every 2 miles and was very well supported
Was fun pacing the Albany Marathon, was a great race, I would 100% recommend it to anyone wanting to get a PR, they had water and Gatorade every 2 miles and was very well supported
Posted on 3/2/25 at 12:41 pm to BaddestAndvari
That’s awesome. I would kill for my heart rate to be that low at that pace.
Posted on 3/2/25 at 12:59 pm to BaddestAndvari
quote:I’m intrigued.
they had water and Gatorade every 2 miles and was very well supported
Biggest thing I hated about OKC was the randomness of where the aid stations were located. Frustrated the heck out of me.
Posted on 3/2/25 at 4:12 pm to Pedro
3m at 9:46 pace
I wish I could bottle up some of these days and pull them out for July/aug
I wish I could bottle up some of these days and pull them out for July/aug
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