Chaire Herodikos Selymbriaios!

March 23, 2023

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesAaron's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
15% off for Fast Running Blog members at St. George Running Center!



Member Since:

Apr 15, 2007



Goal Type:


Running Accomplishments:

3:25:46 Marathon (Seattle '07)

1:36:56 Half Marathon (Whidbey '07)

1:34:30 Half Marathon - in race (Seattle '07)

53:02 12k (Rhody Run '07)

6:55 pace 14.52/185 mi relay (Northwest Passage '08)

Short-Term Running Goals:


June 1: 163  157!

June 8: 161  156

June 15: 159  156

June 22: 157  153

June 29: 155

July 6: 153

July 13: 151

July 20: 149  August 1: 149.6!


Oct 26: Cape Cod Marathon 

Long-Term Running Goals:

Emulate my stepfather -- still running at 87!


I know a secret technique for opening mangos taught me by a Wolof sorcerer. I was briefly a political appointee at the U.N. I am intimately familiar with a disciple of David Hume.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Elixir Lifetime Miles: 128.80
NB 890v2 Lifetime Miles: 106.80
Kinvara 2 Black Lifetime Miles: 328.45
Merrell Sonic Glove Lifetime Miles: 9.90
Kinvara 3 Red Lifetime Miles: 83.10
Kinvara 3 Blue Lifetime Miles: 99.25
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal

Out to Darien after a stretch and a circuit of Cove Island. Going to visit Hedy in New Haven tomorrow and we'll run for a few miles together so I cut off at 9. Nice morning.

Drew up a training schedule for now through marathon day (10/26). The plan is to train at 75MPW for 5 weeks before the taper with long runs of 22-25 mi on Sundays and somewhat shorter intensity workouts (~15mi) on Wednesdays. I'll work a few races of 5-21k into my Sunday workouts during that month. In the first weeks of October I'll take a couple of weekends in Falmouth and run the course in two segments. My target MP is 7:20, meaning a 6:50 HMP/ATP, 6:20 5KP, and 5:50 1MP.  

I'm feeling pretty good about where I am. Have been building my mileage base gradually and methodically and feel comfortable physically. I'm struck by the relative absence of inflammation so far. The switch to an almost exclusively vegetarian diet with very occasional poultry has been paying dividends here I suspect.  We'll see how it goes as I increase mileage. I'm determined to run easy until the latter part of August.

Baseline training schedule:


Week Weekly total Workouts Daily average
6-12 46 12.5 7 - 5 recovery
13-19 52 13.1 8
20-26 58 13.1 9
27-Aug2 63 13.1 10


Week Weekly total Workouts Daily average
3-9 65 mi 15 10
10-16 65 mi 17 10 - 8 recovery
17-23 70 mi 20 10
24-30 70 mi 22 10 - 8 recovery
31-Sep6 75 mi 22/15 10 - 8 reovery


Week Weekly total Workouts Daily average
7-13  75 mi 22/15 10 - 8 recovery
14-20 75 mi 22/15 10 - 8 recovery
21-27  75 mi 22/15 10 - 8 recovery
28-Oct4 75 mi 22/15 10 - 8 reovery


Week Weekly total Workouts Daily Average
5-11 62 mi 20/12 8 - 6 recovery
12-18 50 mi  12 8 - 6 recovery
19-25 40 mi 12 6 - 4 recovery


Kinvara 2 Black Miles: 9.00
Weight: 0.00Calories: 0.00
From Sasha Pachev on Fri, Jul 18, 2014 at 12:54:34 from


The plan is generally reasonable. However, there are some issues to consider - have you responded well to something like this in the past? Are you able to get enough recovery (sleep, diet) to deal with the training load? Do you have a history of injuries?

Regarding workouts - they should address your breaking points. The mental ones in particular. Is there a particular pace that you are afraid to run for a particular distance that you should be able to? For example, if we have a runner that can do 2:30 in the 800 but cannot break 6:00 in the mile, then he should try something like 3x1000 in 3:45 with 800 meter jog in between, once he has mastered that, then 2x1200 in 4:30 with 800 meter jog in between, and then try to break 6:00 in the mile. Ideally done with a training partner that can comfortably hold the pace.

If he can run 6:00 in the mile, but is not breaking 20:00 in the 5 K, then he should start with 2x2000 in 7:50 with as much rest in between as he needs, then up it to where he can do it 3 times, then cut the rest to 400 meter jog, and then just race the 5 K.

From Aaron on Wed, Aug 06, 2014 at 19:17:12 from

Sasha, thanks - very helpful. I have not tried this kind of a load before, but my training habits are much more disciplined at this point and I seem to be tolerating the additional miles well so far. So we'll see.

I'll do regular anaerobic work starting in September and your comments are again helpful in anticipation of that. For August though the priority is building aerobic fitness and I haven't even really begun testing myself at speed.

The plan is to start with a 6:20 mile and then try to string three of them together. If I can regularly 6:00 by the beginning of October I'll be more than happy with my progress.

On another front, tried to root the watch on Monday without success and will try again tomorrow night - let you know how it goes!

From Sasha Pachev on Wed, Aug 06, 2014 at 21:30:39 from


Can you e-mail me the details? Also, just in case, install TeamViewer and send me the credentials to log in. With the TeamViewer setup all you will need to do is connect the device and put press the magic button combination to go into Fastboot mode at the right time - I can figure out the rest.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Recent Comments: