| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 63.84 | 0.00 | 6.00 | 8.11 | 77.95 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | |
| | Race: |
PHSC 5K (3.11 Miles) 00:16:25, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 3.11 | 9.11 |
| Ran the PHSC 5K this morning. Went into it thinking I had a shot at sub 16, so planned on pacing through mile 1 in 5:05 and then just try to hang on to that. Warmed up 3 miles and did some strides, which felt kind of flat... Oh well, just see what happens when the race starts. Anyways, stuck to the plan with mile 1 coming in about 5:05ish. Could see the clock after passing the halfway point and it read 8:00, but figured it wasn't happening as I had already fallen off pace. Came through 2 miles in about 10:25, and the last 1.1 was a 5:25ish pace. Finished in 16:25. No sub 16 today but at least I didn't totally blow up to a 17:00+ Cooled down for 3 more miles after.
I think working on speed more would definitely help, as my tempos indicated I could've done it. Getting my interval work of 800s-1600s in the 4:50-5:00 pace range would be ideal. Probably will be a while though until I can give a 5K another shot with Boston training starting in December.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.42 | 0.00 | 0.00 | 0.00 | 10.42 |
| 10 miles + strides. 7:29 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles, 7:12 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 5.00 | 13.00 |
| Track workout: 2 sets of (1600, 1200, 800, 400) with 600m jogging recovery after the 1600s and 400m after everything else.
Set 1: 5:08, 3:50, 2:31, 69
Set 2: 5:10, 3:52, 2:33, 68
Felt pretty good on the first set, okay on the second set. Some shin tightness on the second 1600, which messed up my landing a little, so couldn't quite keep form together towards the end of that rep.
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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, 7:18 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.42 | 0.00 | 0.00 | 0.00 | 10.42 |
| 10 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 | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Tempo workout: 3 x 2 miles with 2:00 jog in between targeting half marathon goal pace. Didn't have as much trouble getting on pace as I usually do.
11:14 (5:39-5:35)
11:03 (5:32-5:31)
11:02 (5:33-5:29)
It was nice to hit low 5:30s for a good part of the workout, that is some good progress right there. Still some shin pain/tightness that feels like it can mess up my landing, so I was worried my form was going to break on the last rep, but fortunetly held it together.
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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 | | 63.84 | 0.00 | 6.00 | 8.11 | 77.95 |
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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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