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May 08, 2024

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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
Wed, Oct 06, 2021
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
From Mike on Fri, Oct 08, 2021 at 09:26:31 from 168.213.5.162

This is amazing! You are flying!

Shorten those recoveries on the 400s and 800s if you can. 200m is enough, especially if you're looking to sharpen for a race. The longer ones for the 12s and 16 are fine.

That being said, I agree you are ready to run sub 16 with good weather. If you don't want to wait for good weather, Al Lopez (Tampa) is a pretty easy course especially when the races are tiny (and it hasn't rained a ton!) Also, BDR has a 5k next weekend in Safety Harbor, and the course is okay fast and certified, too- only one annoying 180 turn and they mark the miles.

From Tom on Fri, Oct 08, 2021 at 17:53:18 from 47.199.56.141

Thanks Mike!

I'm doing BDR next week but will be running the half. Probably will be able to give a shot at a 5K pretty soon though hopefully.

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