| 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 | | 81.50 | 8.50 | 90.00 |
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| | Slow miles | Fast miles | Total Distance | | 23.15 | 0.00 | 23.15 |
| 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 miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No running... made me super crampy.
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| | Slow miles | Fast miles | Total Distance | | 14.50 | 5.50 | 20.00 |
| 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 miles | Fast miles | Total Distance | | 17.00 | 0.00 | 17.00 |
| PM: 17 miles and some leg stuff at the gym. The miles felt effortless in this weather.
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 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 miles | Fast miles | Total Distance | | 9.60 | 3.00 | 12.60 |
| 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 miles | Fast miles | Total Distance | | 7.25 | 0.00 | 7.25 |
| PM: 7.5 miles at 7:00/mile pace. Felt easy
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| | Slow miles | Fast miles | Total Distance | | 81.50 | 8.50 | 90.00 |
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