| Member Since: Sep 24, 2021 Gender: Male Goal Type: Local Elite Running Accomplishments: Personal Records:
Mile- 4:48
2 Miles - 10:20
5K- 16:18
10K- 33:42
Half Marathon- 1:14:12
Marathon- 2:42:04 Short-Term Running Goals: Sub-16 5K
1:15 Half
2:35 Marathon Long-Term Running Goals: 4:30 Mile
15:30 5K
32:00 10K
1:10 Half Marathon
2:29 Marathon Personal: Started running freshman year HS in 2016. Now a college student just training on my own.
Strava profile:
https://www.strava.com/athletes/37344105 |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 390.30 | 19.00 | 33.00 | 4.75 | 447.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 7:27 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 8.00 | 0.00 | 12.00 |
| Cut-back week fitness maintanance workout: 8 mile tempo targeting roughly goal marathon pace. Still got Sunday's race in the legs a little bit so it wasn't super smooth getting up to speed, however aerobically things looked great, wasn't at all taxing and heart rate was low compared to the previous tempos I've done.
splits: 5:49, 5:48, 5:45, 5:46, 5:44, 5:42, 5:42, 5:35 (5:44 avg.)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 7:25 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.42 | 0.00 | 0.00 | 0.00 | 11.42 |
| 11 miles + strides, 7:25 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.10 | 0.00 | 0.00 | 0.00 | 22.10 |
| 22+ miles, 7:14 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 7:38 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.42 | 0.00 | 0.00 | 0.00 | 20.42 |
| AM: 13 miles + strides, 7:26 pace
PM: 7 miles, 7:48 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 7:26 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 6.00 | 0.00 | 17.00 |
| 17 miles with a workout. Did 4 / 3 / 2 / 1 mile with 800m jog after the 4 and 3 mile and 400m jog after the 2 mile. Original goal was to start at marathon pace for the first interval and then drop the pace 10 seconds/mile for each interval after that, so wanted to go 5:45/5:35/5:25/5:15 pace. Well, it was 74 degrees with 90% humdity and a slight but noticeable wind from the south, a recipe for failure. Made it through the first interval alright but could tell I was working harder than I should've by the end of it. Jogged 800m recovery and then got through the 3 mile. My thoughts here changed to "just maintain 5:35 pace for the rest of the workout." Almost felt cooked at this point. Glad I brought a gel with me, that seemed to do the trick to get me through the rest of the workout. 2 mile was tough but it seemed to go by quickly. Now one mile left, and fortunately had the wind to my back for it. Finished this one in 5:22.
Splits:
23:08 (5:50-5:47-5:45-5:46)
16:42 (5:35-5:32-5:35)
11:08 (5:36-5:32)
5:22
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 13 miles, 7:31 pace
PM: 7 miles, 7:34 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.43 | 0.00 | 0.00 | 0.00 | 13.43 |
| 13 miles + strides, 7:36 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 7:32 pace. Could hear the wind blowing pretty good when I woke up and it was the awful pre-storm heat and humidity, so decided to push back the big long run workout to tomorrow. Probably the smart move to make.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 15.00 | 0.00 | 0.00 | 24.00 |
| 24 mile long run, including 15 at MP. Pretty great weather for a run like this; 40 degrees, clear, still some wind but not nearly as bad as yesterday. Glad I decided to wait until today to do this run, probably would've been a mess if I attempted it yesterday. Anyways, started with an easy 8, averaging around 7:30 pace, then got started on the MP part. Legs felt a little flat today, but very little aerobic stress throughout, which is good to see. Ran pretty consistent splits hitting mostly 5:46s, with a few faster and a few slower. Pretty good run. Obviously would've been more of a confidence booster if I averaged 5:43, but really wasn't all that far off. Great way to cap off peak week.
Splits: 5:53, 5:48, 5:46, 5:49, 5:46, 5:46, 5:45, 5:51, 5:46, 5:46, 5:46, 5:43, 5:45, 5:41, 5:39 (~5:46 average)
1 mile cooldown to get to 24
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.42 | 0.00 | 0.00 | 0.00 | 18.42 |
| AM: 12 recovery, 8:02 pace + 6 strides
PM: 6 miles, 7:42 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles, 7:29 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 2.75 | 13.00 |
| Workout fail. Had 6x1K, 4x400 on the schedule. Warmed up for 3 miles and everything from the lower back down just felt tight, but stayed hopeful that it would loosen up once I got going. Nope, only seemed to tighten up more throughout the workout. Made it through 4 1K reps going 3:12, 3:12, 3:13, 3:14. Started the 5th one but called it after 400m as I was only managing 5:15 pace at this point, legs just couldn't go, so it was easy jogging for the rest of the run to at least get in the mileage for the day. Failed workouts happen, and this was the first one in this training cycle, so I'm not too worried about it, though it still never feels good mentally when they do happen. I'm probably still recovering from Sunday. Maybe would've been fine if I waited until tomorrow to try this.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 12 miles, 7:28 pace. Sometime during the day yesterday a pain in the outside bottom part of my right foot started. Feel it walking around and notice it while running but it at least doesn't seem to get worse from running. Will need to keep an eye on this.
PM: 7 miles, 7:45 pace. Foot... Wasn't all that enjoyable.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.42 | 0.00 | 0.00 | 0.00 | 12.42 |
| AM: 12 miles + strides, 7:33 pace. Still feeling the foot. Probably taking tomorrow's workout off and just run easy instead.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 easy, 7:29 pace. Foot about the same - pain but can manage through it. Just making running not very enjoyable right now.
Think I figured out the cause. I might've landed the wrong way while hopping the fence to the track on Wednesday, as there is now a giant bruise visible in the area of pain. Don't know for certain though. Hopefully that's what it is and not training related, so then it will just need time to heal and I should be good to go.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 7:37 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 7:38 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 7:29 pace. Foot feels like its getting better. Much less pain today, but mobility still feels limited.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 8.00 | 0.00 | 12.00 |
| Had an 8 mile tempo planned today. Weather was a bit warm and there was a bit of wind up from the south, which mean I would have a tailwind for the first half then a headwind for the second. As is the case, got through 5 miles ok, but started struggling a bit in the 6th mile once I hit the headwind, so decided to split it up and finished the last two miles after a half mile jog recovery.
Splits: 6 mile - 5:49, 5:45, 5:43, 5:42, 5:42, 5:42 2 mile - 11:20 (5:43-5:37)
Can never seem to complete these 100% when its warm out and I have a tailwind for the first half. Good news is that I didn't notice the foot during the workout. Felt a little stiff starting out but not really anything after that.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM: 12 miles, 7:31 pace
PM: 6 miles, 7:32 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.42 | 0.00 | 0.00 | 0.00 | 12.42 |
| 12 miles + strides, 7:30 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 8.00 | 0.00 | 22.00 |
| Last big long run workout before the marathon: 2 w/u, 4 tempo, 10 easy, 4 tempo, 2 c/d
Was supposed to do this last week but pushed it back to today due to the foot injury. Went pretty well.
Splits:
4 mile tempo - 5:42, 5:36, 5:31, 5:33
10 easy - 7:05ish avg.
4 mile tempo - 5:39, 5:34, 5:30, 5:28
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 7:24 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.42 | 0.00 | 0.00 | 0.00 | 11.42 |
| 11 miles + strides, 7:41 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 7:29 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 2.00 | 13.00 |
| 13 miles with a workout: 3xMile, 3x800, 2x400 with 400m jogging recovery between reps. Did it on the roads today because I didn't want to hurt my foot again trying to hop the fence to the track. Super lame how schools are always locking up their tracks around here. They even said this one was going to be open to the public, so that makes it extra annoying when they put a big fence around it. Anyways, workout went ok, not terrible but not great. Really need to work on getting some speed back after the marathon as anything under 5:20 pace feels really uncomfortable right now and I dread just about every one of these faster interval workouts.
Splits:
Miles: 5:26, 5:19, 5:23
800s: 2:34, 2:32, 2:33
400s: 70, 70
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles, 7:42 pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 390.30 | 19.00 | 33.00 | 4.75 | 447.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
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