My goal is to make it to the 2020 Olympic Trials in the Steeple and I will do everything I can to achieve this goal

Update #15:

Replies:

@ambulation:

Not exactly a challenge; I feel that I just need to slow down the pace on my runs and build volume first, then do that volume faster. I learned that nugget of wisdom from Wejo and Joe Rubio

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Week Report:

S: 68min, 9.41mi

M: 28min, 3.58mi

T: 40min, 5.19mi

W: 48min, 6.11mi

R: 28min, 3.5mi

F: 40min, 5.37mi

S: 48min, 3.51mi

Total: 280min, 36.67mi

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Overall pleased with how the week went down. Long run was simply amazing. Nice tough effort; legs felt fine. Rest of the week has been pretty low key-erring on the side of being fresh for the next big jump.

No time trial this week; just trying to keep from fvcking anything up before the last big block of mileage.

Injury update: Affected area has been okay this week; it feels “there” more than anything else and has an aching soreness at the worst. Issue has been addressed as such: the quadriceps muscles were doing too much work in stabilizing the leg upon impact and the gluteus minimus, hip adductor, and other stabilizing muscles were not doing enough of the work they should have been.

The remedy for this has been to roll out more of the areas before the run but also do exercises that activate the other muscle groups so that they help out during the run. Also, working on these muscle groups with strength coach.

Next week is a jump! 100 min for the long run tomorrow. I am excited! A little bit worried about how the body is going to handle it but I have a few tricks up my sleeves.

Update #16:

Week Report:

S: 100min, 13.09mi

M: 40min, 5.4mi

T: 60min, 7.63mi

W: 70min, 8.98mi

R: 40min, 5.31mi

F: 60min, 7.88mi

S: 40min, 5.33mi

Total: 410min, 53.62mi

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Overall Reaction:

Outstanding week. Legs are in great shape and have handled the increase in the mileage well. The runs have all been very positive, especially Friday’s run and Sunday’s long run. Strength training has been going well; have a much better muscle balance between quad, glutes, and hamstrings now.

Did start doing two new things this week; the first is a self massage technique known as “cupping” (think: suction cups) and the second is a new supplement, “Tissue Rejuvenator” made by Hammer Nutrition.

I’ve had the cupping therapy done while I was in college; bought a set of cups off amazon and started doing the therapy on Wednesday. I see it as the opposite of Foam Rolling and it is actually a version of myofascial release. Legs have been feeling very good. Hopefully, with this, massage, and Chiro, i can put my body in an even better place.

That might also be because of the new supplement, which is basically an herbal nsaid with glucosamine, chondroitin, and all that other old people stuff. I tried it on a whim and it appears to be helping my recovery process. I mention this, because I feel like I should. I thought it would be weird for people to read that I’ve had such a great week after having issues for the previous two. Full disclosure and all that.

Anyways, Week two of the block is approaching and the miles are piling up. Love being a runner again! Two more weeks of this, a down week, and then a race week. 5k. After that, well, time for track!

Coebra,

Good week of volume. A rule of thumb is once over around 50 miles in distance go to doubles. Perhaps next month. Pick out two recovery days to double.

Igy

50 miles a week at 7:30 to 8 minute pace at 26. Thousands of people can do this. Why would you start a thread on it.

Seem to be two groups responding to two completely different things:

1. You have a fantastic attitude. Go for your dreams.

2. You are in complete fantasy land if you are seriously thinking of 8:25. On the info provided, breaking 9 will be a long shot even in ideal situation and gobs of training.

Both these are totally true.

Skeets McBigly wrote:

50 miles a week at 7:30 to 8 minute pace at 26. Thousands of people can do this. Why would you start a thread on it.

Isn't this where everyone is at some point?

The difference is how ambitious is everyone.

@Coebra, I don't know your training context, but in the #15th update the mileage was more consistent.

By consistent I mean that the volume was more uniform spread across the training week.

In fact, I have a theory about consistency and a way to measure it in real numbers.

From every run, the human body can absorb a limited amount of benefit; after that limit, everything is detrimental. Also, there is a lower limit, when the run is too easy and short and the benefits are insignificant.

Starting from the idea that running 50 miles in a single day, followed by 6 rest days, will not produce positive effects, then how is best to spread the mileage across one week?

If you run everyday same distance, your body will not have enough stimuli to adapt to.

After checking several training journals (and tested), I found that the optimal volume variation across a period of time is 20%, measured with the coefficient of variation formula.

According to this theory, your last week had a coefficient of variation of 37%, which pretty high.

Update #17:

Replies:

@Igoli:

Like the rule of thumb! I had planned on introducing doubles into my training schedule when track rolls around, but I’ve got a different double schedule than you, I think. I will have three double days during track—Tuesday, Thursday, and Friday. Tuesday and Friday are workout days and Thursday is a recovery day.

I’ve always done my doubles on workout days and I have read that doing at least 30 min of running 6-8 hours before a workout releases HGH and other hormones and makes the workout feel less strenuous because you can go faster, easier.

The double on the rest day is just two 30min runs; the suggestion here was that do the first, but don’t do the second if you feel absolutely fried. The planned mileage during this period is roughly 60-65, depending on pace. What do you think?

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@Skeets

Why don’t you start a thread on it?

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@Badbod

I’d rather live a fantasy if it pushes me beyond my boundaries. You can be comfortable with reality if you’ve reached that limit doing everything you possibly can.

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@George

Thanks for the support.

I see where you’re going with this—an intriguing idea. But: how do you treat doubles? If I doubled every day, I would assume that you would use the standard deviation and mean of all 14 runs… but does that capture the true meaning of a secondary run, which are almost always shorter?

And which do you rather pay attention to—mileage or time on your feet? I feel like time is a better indicator of measurement but mileage and time do a better job of measuring intensity. What are your comments?

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Week Report:

S: 100min, 13.43mi

M: 40min, 5.2mi

T: 60min, 7.99mi

W: 70min, 9.21mi

R: 40min, 4.91mi

F: 60min, 8.1mi

S: 40min, 5.2mi

Total: 410min, 54.04mi

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Overall Reaction:

Great week so far. Long run was very encouraging; same time, just 533m further than last time. Recovered really well from that too—runs went very well on Monday and Tuesday. Wednesday was VERY rainy and I ended up going a bit slower than usual. Lots of good hills in there. Thursday sucked—work held me up until 6 and I ended up just trying to get in an easy 40 minutes. Legs felt pretty blah from strength training on Wednesday. Felt good enough on Friday to do a 20min up-tempo run; just warmed up with 20min easy running, changed into some flats and did 20 up tempo controlled, then 20 more minute of easy running. Just a hair short of tempo effort with the goal of keeping form controlled. Saturday was easy, nothing to report.

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Looking ahead:

Week of:

11/6: 3rd week of 410min in block.

11/13: 4th week of block, rest week, 328min

11/20: Race week—Turkey Trot 5k

11/27: off – down time

12/4: Down time part 2, run every other day

12/11: Start Track Base

why are you reporting your distances to some random hundredth of a mile along with times instead of saying what pace you were running and what workouts you did. are we supposed to mentally calculate all your paces for you?

Distance vs time on feet...

Probably a combination of them.

Know your easy pace (use a vdot calculator) and set a distance limit and a time limit.

If you feel good and run faster than your easy pace, stop at the distance limit.

If you have a bad day and your pace is below your easy pace, stop at the time limit.

Regarding the volume variation, I prefer the coefficient of variation instead of standard deviation, because it is expressed in percentage, not in specific values.

Even when doubling, I count them as a single day.

For the doubles, from 80-90 minutes of running you can split in 60 min a.m. and 30 minutes p.m.

Except for the longest run.

Mo Farah it is a good example. His volume variation across a week of training (based on a log found online) is 19% and he does doubles as well.

On another news, I found a great strength exercise. Probably the best type of squat for runners.

I'll need an image to describe it.

Update #18:

Replies:

@jjjjj

Sorry, just reporting what the watch said. Do you want averages?

@George

I understand now. Just adjusted my track training schedule to have a lower coefficient. It’s at 21% now +/- 2%. I can see what you’re getting at, but I’m going to have to think about it more and how it fits in with workouts in the picture.

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Week Report:

S: 100min, 13.11mi

M: Day off, recover from dehydration

T: 60min, 7.4mi

W: Day off, sudden back/neck pain

R: 40min, 4.91mi

F: 60min, 8.45mi

S: 40min, 5.13mi

Total: 300min, 39.26mi

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A couple of problems this week. The first was getting very dehydrated after a night of drinking. Usually this happens once or twice a year with old friends and the long run later goes well, but this time, I could not stop throwing up for 4 hours post run. Couldn’t keep anything down and I ended up having to get a couple of IVs of fluid. So, yeah. Took Monday off to be on the safe side.

Tuesday went well enough; legs still sore from complete lack of recovery nutrition after the long run. Ran with my new headlamp for the first time; gonna use this a lot this winter. Wednesday morning (1 or 2 am), was sitting up in bed when my trapezius muscles suddenly seized up. Couldn’t turn my head more than 30 degrees in either direction without intense, sharp pain.

Took the day off because I couldn’t run.

Had massage and chiro Wednesday, felt loads better Thursday. Friday—did the same as last week, 20min warmup, 20min up tempo (close or at tempo effort) and then 20min easy. Went well, even though it was pitch black out. Went a little bit faster than last week but with a little bit more effort. Focus was on keeping form while going faster than normal.

Overall Reaction: a little bit disappointed. I know that things come up randomly and I think I handled it well… but I don’t think I handled the long run/drinking thing well. Everyone needs those nights here and there… but if I’m serious about getting in real shape again, should I be going that hard? Even if only twice a year? To me, the answer is no. Sunday and Wednesday were two different events; one of which I can control and can do something about. Those shouldn’t be the things that keep me off the streets.

Hey man, keep doing you, you're living what a lot of us sit here dreaming about.

… but I don’t think I handled the long run/drinking thing well. Everyone needs those nights here and there… but if I’m serious about getting in real shape again, should I be going that hard? Even if only twice a year? To me, the answer is no.

Honestly, if you actually plan to make the Olympic Trials in 2020, you need to treat your body like it is a temple.

Looking forward to seeing you progress.

Devastating wrote:

… but I don’t think I handled the long run/drinking thing well. Everyone needs those nights here and there… but if I’m serious about getting in real shape again, should I be going that hard? Even if only twice a year? To me, the answer is no.

Honestly, if you actually plan to make the Olympic Trials in 2020, you need to treat your body like it is a temple.

Looking forward to seeing you progress.

I subscribe to this.

Having fun is important for stress relief, but is not necessary to pour the booze on your head.

The formula I mentioned about is more useful for what you actually do. For this week, the coefficient of variation was 84%.

Days with no running values 0, isn't?

If you need to break the rules sometimes, wait for days when you are sick, or after a race.

Is enough that when you get sick or injured (I wish you not) you lose training days.

Update #18:

Replies:

@ GulanRapp

Thanks man, will do!

@ Devastating

I agree wholeheartedly. I’ve resumed doing so. Thanks for the support!

@George

Agreed. I think it’s good that the issue has been brought up now; I’ve just got to hold myself back now.

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Week Report:

S: 80min, 11.6mi

M: 32min, 4.07mi

T: 50min, 6.59mi

W: 56min, 7.3mi

R: 32min, 4.19mi

F: 48min, 6.21mi

S: 32min, 4.26mi

Total: 330min, 44.22mi

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Overall Reaction:

No issues this week. Great runs every day, even considering the turn in the weather Friday and Saturday. Had a spot of caffeine (10-18mg) for the first time in six months on Sunday and kind of went crazy on the long run. Very interesting experience. Didn’t like it. Took it easy rest of the week. Started strides back up Thursday and Friday.

I am racing next Thursday and am starting to feel excited about it. Very curious as to what my fitness is. After that, a week off, a week of every other day, and then training resumes. The down week has been good on my body; I have none of the old issues I had been dealing with the past 14 weeks (hip flexor, back, etc.)

Update #20:

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Week Report:

S: 50min, 7.09mi

M: 30min, 3.78mi

T: 30min, 3.96mi

W: 30min, 3.72mi

R: Race, 20AM, 15min up, 5k in 16:49, 15min down Total: 8.73mi

F: off

S: off

Total: 250min, 27.28mi

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Overall Reaction:

Good end to a short little build season.

Week leading up to the race: Sunday was good. About halfway I started to feel as if I was pushing it too hard and backed off; trying to save something for Thursday. The next three days were a lesson in patience. I tried to just go easy, but the pace of the run ended up frustrating me. I know I shouldn’t have given a sh!t, but I pushed a little bit more on the Tuesday run to try and make up for it. Wednesday, I just said “fvck it,” and went for a relaxed run again. Even with this mild annoyance, I told myself that I knew that there would be a difference on race day.

The Race. Up as usual at five a.m. and planned to go about a regular day, minus the large amount of breakfast that I usually eat. Running that early is awesome. Maybe because it was Thanksgiving, but it was completely dead. No cars anywhere. No people. Just… me. It was awesome. Ate a conservative breakfast (one egg, ¼ cup of rice, recovery shake) and sipped on a tiny cup of coffee leading up until it was time to leave for the race.

Warmup went smoothly, no nerves, just positive that I was going to give a good effort and try to earn a good result. Weather was pretty good; overcast, 37-40F with slight wind. Was fine in stocking hat, gloves, singlet, and shorts.

First mile is mostly flat and it went smoothly. Immediately out in the lead with the one other person who could challenge me. The second mile starts with a vicious uphill, a sharp downhill, and then another vicious uphill, all within 7-800m. Dropped the guy I was running with on the first hill and never looked back. In the past, midway through the race was about the time I started to balk at the weight of the pace. This time, though, I thought about why I was doing this, why I was running at all, let alone this dumb little 5k in a tiny village no one’s ever heard of. Cheesy, yes, but at that point, my mantra became “2020”. That’s what this was all about—fvck everything else.

And that’s basically it. Last mile was flat and I just buckled down a little bit more every couple hundred meters. Finishing time was 16:49. I think that's pretty decent result for a solo effort on a hilly course, considering I haven't run seriously in two years, and the only training I've done is 650 miles of base and, like, 4 workouts.

So, yeah. Took Friday and Saturday off and all this week. Start back every other day on 12/4. That’s why I’ve been late with the update—I’ve been mapping out the workouts, races, and training levels for the track season. I’ll update with the full plan next Saturday.

I just read this entire thread. You are an inspiration. I'm almost inspired enough to get off the couch and go for my first run in a few weeks, but I think might continue to live vicariously for awhile longer. Looking forward to future updates.

Also just read the thread. I admire your audacity and passion to fvcking TRY.

I would find a running group to run with for a couple easy days a week. It makes the miles fly by. If not, that's ok too. Many greats have trained by themselves. I personally believe training by yourself makes you able to endure pain better.

I would wish you luck but I think it would be more productive to wish you success. There is no luck involved in what you are doing.

Update #21:

Replies:

@lolz- thanks for the encouragement! Of course, I don’t see myself as an inspiration—just a guy that wants something really bad.

@best-appreciate your encouragement as well. I’d love to run with a group but I am constrained with my lifestyle right now. I am working on it, though, because you’re right. It does make the miles go by faster.

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Weekly Report:

No running this week- completely off. Missed out on a few really nice days to run this week and I am pretty annoyed by that. Hopefully the unseasonably warm weather sticks for the rest of December, January, and February and keeps the snow away.

Been working on the spring workout plan and have the first 3-4 months laid out. Also been buying all of the winter gear/shoes I’ll be needing—love the sales on Hokas. Picked up two pair for 63 dollars each. That’s cheaper than I used to get brooks shoes. Anyways, I’ve got nearly everything I need to get in a good winter of training.

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Season Thoughts:

Wasn’t much of a season but still a good string of running. 130 planned days of running and only missed 5 of them—two for back issues, one for dehydration recovery and two for a potential quad injury (which I avoided). Since July 3rd I’ve run 667/~700 miles with the clear majority of that being base mileage. 5k went from an estimated 17:34 to a 16:49. Because of people on this site pushing me, I ran more mileage than I thought I could, even if it was a slight amount more. Even without running seriously for two years, my average pace wasn’t complete dogsh!t—perhaps just partially so. Still, much improvement has been made in the long run, 8min miles when I started and 6:56 avg. for the last serious long run two weeks ago.

Moving forward, I feel very confident that I have put together a great program and a great foundation for the next season, which is the ultimate purpose of my summer and fall seasons. Tomorrow starts the track season and I am VERY excited to start the next phase. Just looking at the workouts gets the adrenaline going!

Next three weeks:

12/4: run every other day, 40-50min ~ 24mi

12/11: run every day, 50min ~ 46mi

12/18: run every day (50min) + three doubles (30min) & 65min “long” run ~60mi.

12/25: Start block 1

Thumbs up, let’s do this. Thanks for your support!

Update #22:

Weekly Report:

S: 41min, 5.4mi

M: off

T: 41min, 5.4mi

W: off

R: 50min, 6.8mi

F: off

S: 50min, 6.79mi

Total: 181min, 24.47mi

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This week was awesome. I felt fresh for every run and was looking forwards to each run as well. The temperature has even been agreeable—only as bad as 9 degree windchill and little snow. My current running clothes setup will work—considering upgrading my current running pants to windproof ones.

The only issue that I’ve been tackling this week is workouts. The next two weeks are just aerobic volume but after that, workouts start. Tempos and some 1500 paced workouts I may be able to do on a treadmill. More sprint/speed development work… is harder to figure out.

I have considered trying to get the kids I coach to help me shovel the track (lane 1) in the event of snow. Or just shoveling lane 1 by myself. I’ve done it before and it isn’t too shitty. Eh. It adds to the legend either way, doing treadmill shit or shoveling the track.

Anyways, good week in the books and looking forwards to another one!