| 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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| | Slow miles | Fast miles | Total Distance | | 100.30 | 9.70 | 110.00 |
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| | Slow miles | Fast miles | Total Distance | | 24.00 | 0.00 | 24.00 |
| 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 miles | Fast miles | Total Distance | | 13.40 | 0.00 | 13.40 |
| 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 miles | Fast miles | Total Distance | | 13.80 | 6.70 | 20.50 |
| 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 miles | Fast miles | Total Distance | | 9.40 | 0.00 | 9.40 |
| PM: 9.4 miles.
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| | Slow miles | Fast miles | Total Distance | | 15.00 | 0.00 | 15.00 |
| 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.
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| | Slow miles | Fast miles | Total Distance | | 11.50 | 3.00 | 14.50 |
| PM: 14.5 total miles with a workout sandwiched in-between. 2x1mile, 2x800 @ effort, 2:00-2:30 recoveries.
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| | Slow miles | Fast miles | Total Distance | | 13.20 | 0.00 | 13.20 |
| AM: 8 miles easy.
PM: 5.2 miles easy.
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| | Slow miles | Fast miles | Total Distance | | 100.30 | 9.70 | 110.00 |
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