Thanks for sharing all of that. I'm a huge Kellogg fan and have read and re-read all of his stuff on this site.
Good luck to you this season!
Thanks for sharing all of that. I'm a huge Kellogg fan and have read and re-read all of his stuff on this site.
Good luck to you this season!
Thanks for posting this training! Would you be able to post some more? How are you supporting yourself financially in Flag? Part-time job? LR picking-up the tab?
I'm lucky enough to be able to work part-time in software development. Plus my expenses are low. I live in Ithaca the rest of the year -- my rent is $380/month and I drive a $1200, 24 year old honda accord. So I'm working remotely while I'm here in Flagstaff.
Sunday, 26 Nov 2017
Run 7.00 mi
Notes: easy day
Monday, 27 Nov 2017
Slept 8.5 hours
Tuesday, 28 Nov 2017
Run 4.00 mi
Notes: am run
---
Run 9.00 mi
Notes: good pm run. 6 easy strides
Wednesday, 29 Nov 2017
Progression 12.00 mi
Notes: good progression run. hilly half course in 1:18, though cut off about a quarter to a half mile of it. way back started picking it up was running in like the 520s probably. big headwind. some jogging and then 6 easy strides. evening lift
low total mileage because badger miles
Thursday, 30 Nov 2017
Slept 9.0 hours
Run 4.00 mi
Notes: am run
---
Run 9.00 mi
Notes: felt quite good
Friday, 1 Dec 2017
Run 6 + strides + 400
Notes: easy run + 2x5 strides + 400
strides were good if a bit cold out.
15.3, 15.4, 14.8, 13.7, 13.0
jog a mile
15.5, 14.3, 13.5, 13.4, 13.1
400 in 57.7
felt really good. strides were pretty low effort, even the 13 flat. wasn't taking more than 3 min rest. 400 was sort of hard -- built a little lactic, which I haven't done in ages -- and yet really easy for a 57. pretty pleased
Saturday, 2 Dec 2017
Run 13.00 mi
Notes: slow
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Total Running: 73.00 mi
Sunday, 3 Dec 2017
Run 10.00 mi
Notes: slow again, feeling really good.
Monday, 4 Dec 2017
Intervals 4x1600 3x600
Notes: 200 jog for everything, 90s for 1600s and 2:00 for 600s. 600s got double tailwind. sort of windy today, probably 15-20 mph. 3 min between 1600s and 600s as I put lt3s on (wore NBs for 1600s).
good strong effort, a lot faster than I expected.
5:05, 4:50, 4:49, 4:41
1:41.2, 1:37.3, 1:37.1
3.5 up 4 down
Tuesday, 5 Dec 2017
Run 4.00 mi
Notes:
---
Run 6.00 mi
Notes:
Wednesday, 6 Dec 2017
Run 10.00 mi
Notes:
Thursday, 7 Dec 2017
Progression 80 minute progression + strides + 600
Notes: 10 min pickup on roads + 6000m on track (all continuous)
86 86 86 85, 84 84 81 81, 82 79 78 78 77 73 67
5:43, 5:30, 5:18, 3:37
+ strides
+ 1x600 in 31.5, 31.4, 29.4
Friday, 8 Dec 2017
Run 3.50 mi
Notes:
---
Run 6.00 mi
Notes: lower leg feeling great. l quad has been tight
Saturday, 9 Dec 2017
Run 10.50 mi
Notes: good run at night on the field hockey field
-----
Total Running: 76.97 mi
Sunday, 10 Dec 2017
Run 14.50 mi
Notes: am run
6 easy strides after.
Monday, 11 Dec 2017
long fartlek + 2x400
Notes: drove car up to mechanic in lansing and then fartleked back down. about 30 min of uptempo running. a few 4 min segments and one 8 min segment. less than 1:1 rest...was feeling pretty good. good mix of downhills and uphills.
http://www.gmap-pedometer.com/?r=7175910
strides indoors and then had to do 400s on outdoor track. kinda cold out ~25-30. probably impacted my running a bit but I felt strong and effort was easy. 61.4, 3 min rest, 61.2 in spikes.
got to 245 on last set of deadlifts
Tuesday, 12 Dec 2017
Run 4.00 mi
Notes: am run l quad sore
---
Run 10.00 mi
Notes: ran w former teammates 7 miles and added on. good pace. a little bit of snow out. l quad still bugging me, sort of feels like IT band and then it moves to the inside. not that big of a deal, mostly feel it when cold not when running. feeling very fresh considering 43 miles last 3 days
Wednesday, 13 Dec 2017
Run 5.00 mi
Notes: snow
---
Run 5.00 mi
Notes: feeling super fresh. IT band / quad stuff quieting down. pretty pleased despite high mileage. been here before
Thursday, 14 Dec 2017
Run 14.00 mi
Notes: con: froze my ass off in lansing since the mechanic had left about 10 min before I got there, so I couldn't get in my car to drive back to ithaca
pro: ran 3 extra miles for that big mileage # while waiting for my ride back. glad i brought my phone.
Friday, 15 Dec 2017
long progression (37+ min uptempo)
Notes: ran out ellis hollow creek and then like a mile up ellis hollow. probably averaged about 5:10/mile for the way back (7.1 ish miles). 36:56 to wing drive. strides on the treadmill aka how to f up your hip.
Saturday, 16 Dec 2017
Run 4.00 mi
Notes: am run hip flexor sore
---
Run 2.00 mi
Notes: tried running but too sore
Total Running: 87.00 mi
Sunday, 17 Dec 2017
Other hurt
Notes: got a massage and am too torn up to run
Monday, 18 Dec 2017
Other hurt
Notes: feeling a lot better but still took the day off. buncha core
Tuesday, 19 Dec 2017
Run 10.00 mi
Notes: fast run on genung after slow first couple miles. went back the long way (r on maple and down pine tree) and still only took 71 min. probably 10.5-11 miles. feeling pretty good. light strides. hip still sore but it feels more superficial
Wednesday, 20 Dec 2017
Intervals 3x1600, 3x600
Notes: 1 min rest outdoor track 1600s in NB flats
9 min recovery / jog while grabbing stuff / hopping fence / jogging to indoor track / putting spikes on
2 min rest for 600s indoors in spikes
4:52.9, 4:43.2, 4:34.9
1:37.4, 1:33.8, 1:31.1
felt very good. hip good. overall strong effort on last rep of each but not too hard. pretty freakin cold out.
Notes: 3.5 up 3.5 down
Thursday, 21 Dec 2017
Run 4.00 mi
Notes:
---
Run 10.00 mi
Notes: good run decent pace
Friday, 22 Dec 2017
Run 7.00 mi
Notes: ez indoors, treadmills cant be plugged in
Saturday, 23 Dec 2017
Run 3.00 mi
Notes: feeling a bit sick and don't want to push it. still did 4 strides. OK.
-----
Total Running:45.85 mi
Thank you for posting! We’ll be following your progress. Hope to see you run some fast times this year. The mileage is lower than I expected for JK’s training. Hopefully he will post on the boards again to talk about how his training methodology has changed over the last decade or two.
Thank you. Last couple weeks of training have been pretty good. Ran a lot slower for a 2000m time trial than I had hoped, but then again we haven't done much sustained work at all at race pace.
Yeah, I don't run a lot of mileage, but it's a hell of a lot more than I used to. John wants me to keep increasing it but he also understands that too big of an increase all at once will just get you hurt.
You might have noticed that along with my low-ish mileage I only work out every 4 days. I was getting pretty banged up last summer running up to 90/week plus workouts every three days and so we've toned it back for a while to let me get used to the mileage. Now it's coming effortlessly and we've upped the intensity to workouts every 3 days. This Spring we're hoping to push to 90-100 miles/week.
Tuesday, 9 Jan 2018
20 min tempo + 1000m @ 3000ft
Notes: at cottonwood. 3000 ft. 30mph+ gusts. wore me down a lot for the tempo and kept it at the minimum duration. about 12 min rest during which I moved some stuff out of lane 1. 1000m was actually pretty easy despite the wind. in spikes.
6200m in 19:53
2:42 (800), 75, 76, 79, 76, 75, 76, 77, 76, 77, 77, 76, 77, 76, 38
1000m in 2:40.8
did some strides after short cooldown. 14.8, 13.3, 13.0
Wednesday, 10 Jan 2018
Run 4.00 mi
Notes: am run
---
Run 7.50 mi
Notes: actually went pretty fast. ran in the snow.
Thursday, 11 Jan 2018
Run 4.00 mi
Notes:
---
Run 10.00 mi
Notes: took it easier today but still felt great
Friday, 12 Jan 2018
Run 10.00 mi
Notes: trouble sleeping last night. but felt great on run. averaged just under 7 min pace. pretty much feeling like it does at sea level now for easy runs. not much of a difference. feeling really good. 6 good strides.
Saturday, 13 Jan 2018
2km time trial + tempo
Notes: drove all the way down to anthem, AZ (basically phoenix) because slightly higher elevation track at cottonwood was in use. lots of driving. probably 3 hours because of backtracking from cottonwood. 78 degrees down here too.
felt kind of sluggish and time trial was quite hard.
65.3, 64.1, 32.1 (2:41.5), 32.7, 64.5, 62.7 (5:21.4)
throat hurt from breathing dry air. about 10 min rest then started cooling down. about 10 min did 12 min tempo. then 3 min rest and another 10 min tempo before finishing things up. felt surprisingly good on tempo
overall not quite as fit as i thought
Total running: 79.10 mi
Sunday, 14 Jan 2018
Run 9.00 mi
Notes: good run wanted to run more but decided to play it safe
Monday, 15 Jan 2018
Run 4.00 mi
---
Run 10.00 mi
Notes: decent amount of climbing but feel great. 6 relatively easy strides
Tuesday, 16 Jan 2018
Intervals 5x600 @ 3000 ft
Notes: slept bad but felt good on workout. lane 7 because of soccer game. from 4x4 start. first rep too slow, had to commit to run faster, but overall felt really good and not too hard. pretty pleased. 90s rest except last was 97 as shoe came untied halfway thru 4th rep and needed time to tie it.
97.6, 92.0, 94.0, 92.2, 92.8
spikes
slightly easier lift today
Wednesday, 17 Jan 2018
Run 4.00 mi
---
Run 10.00 mi
Notes: pm run
Thursday, 18 Jan 2018
Run 9.00 mi
Notes: pretty tired. no sleep
Friday, 19 Jan 2018
Run 3 mi am
---
Pm: 8000m tempo+ 6x200 @4500 ft
Notes: still not sleeping much but felt pretty good. even after 3 mi am run and walk in sedona before workout. tempo was pretty tough but felt recovered after. altitude makes it tricky to gauge effort. 200s were fast and smooth except last tied up a little last 50m. overall good. short cooldown.
tempo was same speed but longer than at cottonwood + 1500 ft higher. but no 30 mph gusts.
78, 78,76,77 (5:09)
77,76,77,76 (10:15/5:06)
77,77,76,76 (15:21/5:06)
77,76,77,75 (20:26, 5:05)
76,75,73,70 (25:20, 4:54)
6 min rest, put spikes on. rest in parentheses.
28.4 (2:28) 28.6 (2:17) 28.0 (2:25) 27.7 (2:26) 27.1 (2:27) 26.4
Saturday, 20 Jan 2018
Run 10.00 mi
Notes: felt good, still not sleeping well. In the pm was tired and took a short nap
-----
Total Running: 79.33 mi
Thanks for sharing more training! Keep it coming, do you have a lot racing schedule? I also noticed that you don’t do many true long runs. Is there a reason for this?
John thinks blocks of higher mileage -- around 14-15 for 3-5 days -- are more important than total weekly mileage. And doing a few back to back days at 14 is similar to going for a long run, if not training for the marathon. I used to get beat up really bad doing long runs so we decided to stay away from them.
Running this kind of mileage (just 80s) is new to me. Up until my senior year of college I don't think I even averaged over 50 miles/week, and not for lack of trying.
Running fewer back-to-back higher mileage days at altitude since you recover slower at altitude and it's still a pretty new stimulus for me. We'll see about bringing the mileage up when I get back to sea level. Might just raise the intensity and wait for March to raise the mileage. Plan for the Summer is to race the 5k/10k and being healthy and fitter I should be able to comfortably get into the 90s and even some weeks over 100 before starting to really get race ready in May.
Thanks for posting your training. To what do you (most) attribute your ability to increase mileage over the previous 50-mile ceiling?
Very interesting. Will the plan be to add long runs in at some point? Or just move towards stringing together more days of 13-15 miles back to back?
Will you be racing indoors?
Piraat wrote:
John thinks blocks of higher mileage -- around 14-15 for 3-5 days -- are more important than total weekly mileage. And doing a few back to back days at 14 is similar to going for a long run, if not training for the marathon.
What's this based off?
Interesting as to the amount of actual speed work you're doing. Loads of strides/200's (well inside sub 4 min pace) every few days. Goes very much against all the 'just jog 100 miles, do a few sessions and fly' moto. The mileage helps, of course, but if you want to run fast, you gotta run fast.
Good stuff, good luck with it all!
What are the pace of the 5x600 meant to be? Seems slower than mile but quicker than 3k with short rest.
A little late but the BU Terrier meet 1/26-1/27 will have 2 fast sections of the 3k. Section 1 will have a rabbit going out at sub 7:40 pace with a 2nd rabbit leading the chase pack at ~7:45 pace. Section 2 will have a rabbit at 7:50 pace for 1600m. Obviously too late for this meet, but BU Valentine meet on 2/9-2/10 will presumably have similar fields and rabbits. Good chance on a fast track to get the 7:52 standard.
7:58, respectable. Keep it going Piraat!
If he's able to get accepted, the New Balance Grand Prix is also on February 10th in Boston. Pace might be a little quicker than 7:52 though.
Great rust buster!! With two more weeks of fitness & sharpening I bet he’ll dip under 7:52. Let’s hear a post race recap/more about training?
Racket wrote:
Piraat wrote:
John thinks blocks of higher mileage -- around 14-15 for 3-5 days -- are more important than total weekly mileage. And doing a few back to back days at 14 is similar to going for a long run, if not training for the marathon.
What's this based off?
Super compensation?
Heb je je naam laten veranderen om je een meer Nederlands imago aan te meten?
Veel succes gewenst in ieder geval!
Thanks for the messages...from most recent going back:
WeLezenMee wrote:
Heb je je naam laten veranderen om je een meer Nederlands imago aan te meten?
Veel succes gewenst in ieder geval!
Mijn achternaam is altijd 'de Haan' geweest. Het is een lang en niet zo interessant verhaal waarom ik onder mijn voornamen vroeger bij wedstrijden mezelf zou inschrijven. Als je naar de NK in Apeldoorn komt kan ik het uitleggen ;).
Iguess wrote:
Racket wrote:
What's this based off?
Super compensation?
As I understand it, the three things you can modify in training are volume, intensity, and density. Your body doesn't really know what a week is. But it knows that you've strung some higher mileage days together (as you get worn down more each successive day). A 70 mile week tells you very little about what actually happened that week in training. Just like how we modulate our training intensity (you get better by putting in hard days among your easy days), John likes modulating the training volume throughout the microcycle.
Hdhbfhbshbdh wrote:
Great rust buster!! With two more weeks of fitness & sharpening I bet he’ll dip under 7:52. Let’s hear a post race recap/more about training?
Thank you! A tiny PR as well. Felt very sluggish and like I had no gears to turn through during that race, but I didn't expect much. Hopefully next race will be different as I sharpen up and train at sea level. Training hasn't been very interesting as I was traveling a lot and mileage suffered. But I had two workouts that I was pretty pleased with, the first Monday the 22nd in Sedona, at 4500 ft and the second Monday the 29th in Ithaca:
Monday, 22 Jan 2018
2400 4000 1200m tempo + 1x800 @ 4500ft
Notes: good workout. was going to do it in flagstaff but no track access so went to sedona. went out kind of hard and got really worried I was way in the hole from greater density of training + missed sleep but about 4 or 5 laps into the 4000 really found a groove and started feeling fantastic. felt like I could have run for way longer. but was worried about doing too much anaerobic work so limited the last rep (originally was supposed to be a 1k).
first rep in trainers, 2 & 3 in flats, 800 in spikes.
bookended 800 with short (50m) fast strides.
rest in brackets
71.8, 72.6, 72.3, 73.4 (4:50), 73.5, 73.5 (7:17)
[3:35]
73.4, 74.5, 73.9, 73.6 (4:55), 74.6, 73.4, 73.8, 74.7 (4:57) 73.1, 72.1 (12:17)
[3:06]
70.3, 70.1, 67.5 (3:28)
[12 min -- 4 strides]
63.1, 62.3 (2:05.4)
Monday, 29 Jan 2018
2600 4000 1400m tempo + 2x4x200
After sundown on outdoor track, but no colder than 32 or 33 degrees. Felt good on warmup. Felt very strong on tempo. Not very hard effort. 200s in indoor track after ~20 min rest (Jogging around, 2 short strides). Second set of 200s was supposed to hold back and try to hit race pace a bit but sandbagged the first rep so much we made it five reps instead of 4. Felt good. Easiest 26 I've ever run.
rest in brackets
72.6, 71.8, 70.9, 70.7 (4:46), 69.7, 70.2, 35.4 (7:41)
[3:00]
69.7, 70.9, 70.6, 71.6 (4:43), 71.5, 71.6, 73.0, 73.0, (4:49), 72.3, 69.7 (11:54)
[3:00]
69.3, 69.5, 67.4 (3:26), 32.6
[20 min rest -- 2 strides]
28.6 (85) 29.3 (90) 28.9 (87) 29.1 (3:00) 32.7 (47) 30.5 (56) 30.4 (57) 29.2 (75) 26.6
Curious George2028 wrote:
What are the pace of the 5x600 meant to be? Seems slower than mile but quicker than 3k with short rest.
It was supposed to be 3k pace but I felt better and ran faster. I should have just run more reps, instead.
Jdjshdhd wrote:
Very interesting. Will the plan be to add long runs in at some point? Or just move towards stringing together more days of 13-15 miles back to back?
Will you be racing indoors?
Not sure. I think the idea is to get to 100-105 miles/week with most days being 5/10 and some days being single 15s...
Yes.
YMMV wrote:
Thanks for posting your training. To what do you (most) attribute your ability to increase mileage over the previous 50-mile ceiling?
Sleeping more. And thanks to that, getting to the end of track season my Jr. year still healthy. That let me build up all summer in mileage as opposed to spending most of the time getting over the injury and then getting hurt again as I wasn't ready for in-season training.
Thanks for that! What will the next few weeks look like in terms of mileage & sharpening?
Did you back off for this race or keep the mileage steady?