| 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 |
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| | Slow miles | Fast miles | Total Distance | | 84.00 | 16.00 | 100.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.55 | 6.50 | 21.05 |
| AM: 21 miles with Elia, Anthony, Alan, and Ali. 6.5 fast/progressive at the end- nothing special for pacing, just faster.
Splits- 6:50, 6:45, 6:30, 6:25, 6:15, 6:00, 5:56 pace (last 0.5 miles). Felt fine, just a bit tired from the last week of work.
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| | Slow miles | Fast miles | Total Distance | | 15.20 | 0.00 | 15.20 |
| AM: 9 miles
PM: 6.2 miles
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| | Slow miles | Fast miles | Total Distance | | 13.25 | 5.50 | 18.75 |
| AM: 10 miles, 1.5 fast with two 1200s and finished with one 200. Felt easy.
Midday thoughts...
Grading myself:
Mileage (80%)- I think my mileage is decent and its time for some consistency from week to week.
Speed (60%)- I need to run more honest intervals and work up to 4-5 miles of effort per session. Similarly, my speed across this week should account for 12% of my total mileage.
Nutrition (20%)- Has been absolutely terrible. Meat every meal, useless sugar when I am not hungry, over-eating, and lack of vegetables have been the biggest offenders... This week I will focus on transitions in food choices.
Racing weight (20%)- This week I will focus a reduction in overall calories. Goal weight loss is 3 pounds healthily. Weight is about 16 pounds higher than ideal race weight but 4 pounds better than it was. I am a fatty magoo.
PM: Workout- 4x1600 with 800 recoveries, 9+ total miles. The recoveries were entirely too long, but the group wanted to have them longer so I conceded. I was happy with my final two miles, but again started too conservatively.
Splits- 5:29, 5:20, 5:13, 4:59
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| | Slow miles | Fast miles | Total Distance | | 11.25 | 0.00 | 11.25 |
| PM: 11.25 miles solo
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| | Slow miles | Fast miles | Total Distance | | 9.20 | 4.00 | 13.20 |
| PM: Wicked long warmup followed by some short rest 400s. 2 sets of 8x400 with 200 recovery jogs and 600 recovery between sets.
Splits
set 1- 1:15, 1:15, 1:15, 1:15, 1:17, 1:13, 1:15, 1:18
set 2- 1:08, 1:12, 1:13, 1:12, 1:10, 1:11, 1:11, 1:11
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| | Slow miles | Fast miles | Total Distance | | 5.55 | 0.00 | 5.55 |
| AM: Gym and 5.5 miles. Abs and legs.
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| AM: 15 miles, then the gym.
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 84.00 | 16.00 | 100.00 |
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