It's all relative

December 2018

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Location:

FL,United States

Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified course PR's:

Mile: 4:28.0 (Florida, Jan 2020)

5K: 15:12 (FL, Jan. 2020)

10K: 31:44 (FL, Feb. 2020)

15K: 49:03 (FL, Feb. 2020)

1/2 Marathon: 1:10:34 (FL, Feb. 2020)

Marathon: 2:26:57 (WA, July 2019)

100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019)

Personal:

I started running in 2010 and have (mostly) kept it a habit ever since!  

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
373.6451.06424.70
Slow milesFast milesTotal Distance
15.000.0015.00

AM: 15 miles, then the gym.

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Slow milesFast milesTotal Distance
24.000.0024.00

Noon: 24 miles.  Felt great, but went very slow once Elia joined up with me.  I think that made it more difficult, but I tried to stay positive.  3 hours and 3 minutes.

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Slow milesFast milesTotal Distance
13.400.0013.40

AM: 13.4 miles.  Felt easy despite tired legs at the beginning.  I'm surprised the super-long runs like yesterday are not taking more out of me.

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Slow milesFast milesTotal Distance
13.806.7020.50

AM: 11.4 miles at the track, 3.75 of them sub 6:00/mile to help out Dylan and to get them tired for this afternoon.

PM: 9.1 total miles at the track, about 3 miles fast.  Workout- 4x1200 with 600 recoveries with John and Jeremy and four others.  I wanted the intervals to be honest, so I made them quick from the start and let Jeremy know that I wanted sub 3:45 (5:00/mile pace) for each.  They seemed concerned, but I knew it was time to start getting a bit serious and stop wasting these training opportunities, especially with 6 of us out there together.  John hung on for one, and then dropped off a bit, but  Jeremy was right there on each one which was nice.

Splits-  3:47, 3:44, 3:41, 3:42

Overall, I felt pretty in control.  I did feel the need to gear myself up and focuse for each one, but I never felt as if I was not going to get under 5:00/mile pace, which was the goal.

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Slow milesFast milesTotal Distance
9.400.009.40

PM: 9.4 miles. 

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Slow milesFast milesTotal Distance
15.000.0015.00

PM: 15 miles.

Grading myself for week 3:

Mileage (90%)- My mileage is decent and I am on pace for the 110 I want this week.  Next week is shaping up to be a down mileage week, which is right on time given my training.

Speed (60%)- I have run more honest intervals and done 4 mile sessions twice, which I am happy about.  I would like to nail a speed workout tomorrow, so that's a goal on the agenda.  I am a little peturbed about missing speedwork on Sunday, but with the mileage increase it is a good thing- I will just plan some good stuff next week.

Nutrition (60%)- Has been much better.  Less sugar/simple carbs, no over-eating, and a good amount of fat, vegetables, and protein.  I am transitioning well, but can noticeably do a better preparation job with my protein macros to prevent muscle loss and aid in recovery particularly  in that 1-hour-after-workout time slot. 

Water/electrolyte balance has been very strong for me, which has aided in feeling pretty bouncy and ready for my runs. 

Racing weight (40%)- This week I again am focused on a reduction in overall calories.  Goal weight loss is 3 pounds healthily.  Losing weight is about as challenging as I remember.  Total weight loss- 7 lbs, with 13lbs to go.

Comments(2)
Slow milesFast milesTotal Distance
11.503.0014.50

PM: 14.5 total miles with a workout sandwiched in-between.  2x1mile, 2x800 @ effort, 2:00-2:30 recoveries.

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Slow milesFast milesTotal Distance
13.200.0013.20

AM: 8 miles easy.

PM: 5.2 miles easy.

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Slow milesFast milesTotal Distance
23.150.0023.15

AM: 23+ miles with RJ and Anthony.  RJ doesn't really have an off switch, so we averaged 7:08/mile pace for the duration.  Fitness-wise it was pretty easy, but my legs were a bit tired from the mileage by 20 miles. 

Anthony fell off early on- he didn't want any part of that after his 3rd place finish in his 10k yesterday- interestingly RJ finished 1st.  I tried to remind him that he should be tired and remind him RJ has been marathon training, so hopefully he took it to heart and wasn't bothered by it.

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Slow milesFast milesTotal Distance
0.000.000.00

No running... made me super crampy.

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Slow milesFast milesTotal Distance
14.505.5020.00

AM: 2.5 miles fast with a couple of runners, no particular pace- 11 total miles.

PM: 9 total miles, workout was 5x1000, 2x200 with half time recoveries and 20 seconds before the 200s.

Splits- 3:05, 3:04, 3:05, 3:04, 3:05, :31, :31

Felt good.  Had to go solo today for almost all of it, but that is what I figured would happen with the short recoveries.  

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Slow milesFast milesTotal Distance
17.000.0017.00

PM: 17 miles and some leg stuff at the gym.  The miles felt effortless in this weather.  

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Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles with tutoring in between (7/3 split).

Grading myself for week 4:

Mileage (90%)- My mileage is fine and I am on pace for the 80 I want this week.  I think it was a good move to lower the mileage this week.  The next two weeks will be back over 100.

Speed (70%)- Effort workout on Friday, good speed on Sunday for the long distance, and I am very happy with Tuesday especially going solo.  It was nice to hit a sub-16:00 5k workout for the first time in a long time. 

I will do another workout Friday, but I am just expecting an effort-based result as opposed to hitting good times.  Overall, positive progress.

Nutrition (80%)- Continued with very few slip ups.  Recovery macros, water, and electrolytes were great this week.  With so many long runs I am shocked at how good I feel each time I get into a longer run, and I truly owe it to my consistent nutrition.  

Racing weight (60%)- I again am focused on a reduction in overall calories.  Goal weight loss is 4 pounds healthily.  Total weight loss- 12 lbs, with 8 lbs to go.  Finally under 10 to go!!

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Slow milesFast milesTotal Distance
9.603.0012.60

PM: Thunderstorm workout!  Only Elia and I made it out to the East Lake track- but, so mentally I knew it would be tough when combined with the raining.  We decided against a tempo style run, so I chose short intervals (400s) to make them less mentally taxing.  The workout was 3 sets of 4x400 with 200 recoveries and 400 in between the sets.  I decided to shoot for 1:10 on each of them.  

Splits-

set one- 1:10, 1:10, 1:10, 1:10, set two- 1:12, 1:08, 1:12, 1:08, set three- 1:10, 1:10, 1:10, 1:10

I am happy about the 1:10 overall average, since I was solo for the workout.  I am surprised by myself, with the weather working against me.

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Slow milesFast milesTotal Distance
7.250.007.25

PM: 7.5 miles at 7:00/mile pace.  Felt easy

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Slow milesFast milesTotal Distance
26.300.0026.30

AM: 20+ miles with Elia.  I did feel a bit like trash today, which was odd.  I suppose I was running around a lot yesterday when I was volunteering all day, but still, it was noticeably challenging.  

PM: 6 miles solo.

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Slow milesFast milesTotal Distance
14.000.0014.00

PM: 14 miles solo, 7:28/mile pace.

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Slow milesFast milesTotal Distance
17.354.2521.60

AM: 1 fast mile and a fast 200 with Elia, and the rest just helping out. 10.1 total miles.

PM: Workout with Jeremy.  3x1600 with 400 recovery in 2:30 maximum, followed by 1x200 after 20 seconds.  11.5 total miles.

The track was a mess- kids had bags in lanes 1-6, lanes 1-2 had a mat in front of it, we wanted to do mile repeats, but the math was a bit challenging to gauge in lanes 7 and 8, so the workout itself is more effort than actually hitting the times.  Even by interval 3 we had to roll around lane 1 due to a trash can and two benches.  Annoying and it really through off my rhythm overall.  I suppose that mimics race day better than anything, however.

Splits (estimated)- 4:58, 4:58, 5:04, 0:34

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Slow milesFast milesTotal Distance
2.1015.0017.10

PM: PM: 17 miles on the treadmill.  Note to self: I do not enjoy the treadmill for that long.  I ran a bunch of it at marathon effort just to make sure it ended sooner.

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Slow milesFast milesTotal Distance
6.100.006.10

PM: 6.1 miles solo, 7:05/mile pace.  This felt super easy, and would have run more but life events get in the way.

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Slow milesFast milesTotal Distance
17.000.0017.00

AM: 8 miles.

PM: 9 miles.

___________________________________

Grading myself for week 5 of 7:

Mileage (90%)- My mileage is fine and I am on pace for what I want this week.  The taper will begin next week, so my only regret is the consistency and the build up to 100+ could have been better, but fortunately no injuries seem to be manifesting.

Speed (75%)- Decent workout on Tuesday, good endurance on Wednesday, and a tempo on Saturday @ 16:30 5k pace will be a nice way to end this cycle.  

Nutrition (80%)- Recovery macros, water, and electrolytes were again good this week.  Very consistent, but next week will be tough being up with family.

Racing weight (75%)- I will move to mostly maintaining calories for two weeks, but I hope in the back of my mind to lose two pounds overall.  Goal weight loss is 2 pounds.  Total weight loss- 15 lbs, with 2 lbs to go, but ideally 5 lbs. left before February.  I can finally see abs again, which is a plus.

The next two weeks are taper weeks, so I am not expecting much change.  Hopefully 2 more pounds shed, I'd like to run 70-80 miles and then have a quick taper for the 1st week of January, and just the two or three speed days left: tempo Saturday and a speed day or two at a track next week if I can talk myself into it.

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Slow milesFast milesTotal Distance
14.793.1117.90

AM: Ran 4 miles and then paced Jeremy for a 5k then ran 5+ more.  He wanted to break 16:30, so we picked a certified course of which there isn't many choices, so we picked a relatively challenging one with lots of turns, but pancake flat.  The course was a bit flooded out and we did loop back into some walkers, but overall it wasn't much of an issue. 

He came in at 16:28!  Very impressive run, since he had never been under 16:47 before despite many tries.  I was happy for him, and happy my pacing seemed to help.  

PM: 5.15 miles to even it out.

Comments(1)
Slow milesFast milesTotal Distance
20.100.0020.10

AM: 20 miles with Alan and Elia, easy pace.

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Slow milesFast milesTotal Distance
13.200.0013.20

Noon: 13.2 solo on some hills.

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Slow milesFast milesTotal Distance
10.000.0010.00

Noon: 10 miles solo.

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Slow milesFast milesTotal Distance
6.454.0010.45

AM: 6.15 miles solo.

PM: 4.3 miles at the gym, fast with inclines (at effort).

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Slow milesFast milesTotal Distance
7.252.009.25

AM: 5.55 miles.

PM: 3.7 miles, 2 fast.

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Slow milesFast milesTotal Distance
0.000.000.00

No running.

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Slow milesFast milesTotal Distance
17.000.0017.00

AM: 17 miles, 7:20/mile pace.

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Slow milesFast milesTotal Distance
0.004.504.50

AM: Gym and then treadmill with hills and speed.

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Slow milesFast milesTotal Distance
5.200.005.20

AM: Gym and then treadmill with hills and speed.

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Slow milesFast milesTotal Distance
373.6451.06424.70
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