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BDR Safety Harbor Half Marathon

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2021
15% off for Fast Running Blog members at St. George Running Center!

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

Half Marathon- 1:14:35

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

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 94.95 Month: 297.08 Year: 379.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
242.1010.0032.1112.87297.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.430.000.000.008.43

8 miles + strides

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.002.000.0018.00

Long run workout. 3 mile warmup, then 2 sets of 6 miles continuous with 5 miles at marathon pace + 1 mile at threshold. Mile easy between the sets.

Set 1: 6:01-6:01-5:58-5:57-5:53-5:35

mile easy in 7:18

Set 2: 5:59-5:57-5:56-5:59-5:55-5:34

Cooled down 2 miles to get to 18. Solid workout overall.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles, 7:22 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.000.0010.42

10 miles + strides

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 7:15 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

Track workout. Workout was a ladder up and down: 400, 800, 1200, 1600, 1200, 800, 400 with a 600m recovery jog after the 1600 and a 400m jog after everything else.

Splits: 70, 2:30, 3:49, 5:09, 3:51, 2:32, 67

Tough but good workout. Last time I did this workout I hit 5:15 on the 1600 and ended up holding that pace for 5K a week later. Hopefully that means I'm right around 16:00 5K shape right now given I hit 5:09 this time.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 12 miles, 7:27 pace

PM: 6 miles, 7:40 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.440.000.000.0010.44

10 miles, 7:37 pace. Started slow, stayed slow... Felt like I never really warmed into it. Seems typical the morning after a double. Finished with some strides after.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.009.000.0013.00

13 miles with a tempo workout: 3x3 miles with a half mile recovery jog in between.

17:17 (5:53-5:46-5:38)

16:53 (5:39-5:36-5:38)

16:48 (5:39-5:36-5:33)

Couldn't seem to get up to speed on the first rep, felt like I was still warming up. The other two were good though. Kept the recovery jogs around 7:30-7:40 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles, 7:15 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.000.0010.42

10 miles + strides

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 7:12 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.004.0013.00

Not the greatest workout this morning. Plan was to do two sets of (1600, 4x400) with a 600m jog after the 1600s and a 400m jog after the 400s. Started out pretty good with a 5:05, 70, 70, 69, 70. Started the 1600 of the second set but my form just felt powerless. Decided to split it to 2x800. So finished in 2:35, took a 400m jog, then did the other 800 in 2:35. Did the last 4x400 in 71, 71, 71, 68, felt like I couldn't quite match the first four. Didn't feel like I passed my limit aerobically; didn't even hit 95% max HR during the workout. Felt more like it was the legs, just couldn't get them going on the second set. Not a bad workout just not what I wanted it to be.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 12 miles, 7:23 pace

PM: 6 miles, 7:32 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.000.0010.42

10 miles + strides

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles, 7:24 pace. BDR Half tomorrow.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Race: BDR Safety Harbor Half Marathon (13.11 Miles) 01:14:35, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.0013.110.0020.11

Was planning on doing this race as more of a long run workout, originally planning on running the first 10 at marathon pace and then cutting down on the last three. Obviously that planned changed when the race started. Got into the first mile a little under 6:00 pace, but by mile 3 I was running low 5:40s and it felt easy. That's when I figured I could run under 1:15 without having to dig too deep. Pace held a little under or a little over 5:40 for the rest of the race. Felt very controlled up until the last mile when the effort increased some, closing in sub-5:30 pace for that mile. Overall pretty happy with how this went. Looks like I'm in better shape than I thought I was. This helped build some confidence of running under 2:30 for a marathon someday.

Splits: 5:58, 5:50, 5:43, 5:44, 5:39, 5:37, 5:41, 5:39, 5:43, 5:37, 5:42, 5:38, 5:29, 0:35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.420.000.000.008.42

8 miles + strides. 7:45 pace. Felt better as the run went on

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles, 7:06 pace. Seem to have recovered well from Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.130.000.004.8713.00

3 mile warmup to the track, then a workout: 3x1600, 3x1000 with 600m recovery jogs after the 1600s and 400m jogs after the 1000s.

1600s: 5:11, 5:09, 5:08

1000s: 3:12, 3:13, 3:10

Cool down to 13 miles. Good workout. Weather was nice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 12 miles, 7:25 pace

PM: 6 miles, 7:38 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.420.000.000.0010.42

10 miles, 7:34 pace + 6 strides

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.008.000.0013.00

Workout today was 2x4 miles with a mile steady in between. Pacewise, wasn't the greatest but it was still decent in terms of volume and effort.

1st tempo: 5:50-5:47-5:46-5:41

steady mile in 6:40

2nd tempo: 5:44-5:45-5:43-5:40

Would've liked to have been in the 5:30s and wanted to keep the steady mile around 6:30, so overall about 10 seconds/mile slower on everything. Aerobically it felt pretty manageable for most of the workout, just couldn't get my legs up to speed today - they felt kind of stiff and not very bouncy today. Still good to get another workout checked off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
242.1010.0032.1112.87297.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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