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

Why post these bizarre distances to the hundredth of a mile with overall time? Does anyone actually want to bother mentally calculating what those paces are or getting out a calculator to figure them exactly? Why don't you just state your mileage per day with your pace and your workouts? And why the absurd Olympic Trials goal when you're running 8-10 minute miles apparently?

Why reply to someone doing nothing but ridicule someone for their goals. For all you know, he may just be using this as a training log while he also gets advice. If I were you, I'd just be happy for him that he's setting goals and trying to reach his potential.

Keep going, Coebra.

Many people can't even dream to have goals as yours.

No matter what happens, your journey will weigh huge later.

Update #30

Replies:

@ Igy

Good to hear training’s going well for you! I may have turned the corner… but the foot is starting to ache again. Taking a down week, slowing down the treadmill, and cutting mornings to see if that helps some.

@ Chichester

Thanks for your input! I think I understand what you are saying so let me do my best to explain myself, haha. First off, yes, I was fragile. In my opinion, I am also very poor at applying the correct training stress. If I was to try and do “easy 60 mile weeks” I would probably end up running faster than I should. My fatal flaw seems to be over-indulgence.

Lastly, your point on “joy” is not missed. These posts are often very detailed and long-winded but that’s because it serves as a form of meditation and introspection for me. The joy I find in running is on the cold fall mornings when the sun starts to peek over the trees and the fog starts to lift. The joy I find is taking those first few steps on a crushed limestone trail on a hot summer day and relishing the feeling of my body working. I don’t know of a way to put that into words but I also don’t think I’d be doing this very long if I didn’t have the motivation to do it. time will tell, I guess.

@Jayordon

Thanks for the reply! I am using this as a training log and to get advice. I’ll consider anything anyone has to say.

@George llie

Thanks bud! Will do. I’ve been using your formula to map out all of my weeks—thanks again for telling me about it!

..

Weekly Report:

S: 65min, 8.52mi*

M: 40min, 5.26mi*

T: AM-30min, 3.64mi* PM-30min, 3.64mi*

W: 45min, 5.98mi*

R: 40min, 5.26mi*

F: AM-30min, 3.64mi* PM-30min, 3.62mi*

S: 40min, 5.23mi*

Total: 350min, 44.83mi

*denotes treadmill run.

..

Comments:

Well, got through the week!

Spent a lot of time on the treadmill. The mornings didn’t work out too well for me, though. A lot of stress of trying to fit that in before work.

Foot is starting to get a little more sore than usual. I am taking this as a cue to cut back this next week. I am also considering slowing down the pace I set the treadmill at. After that, I’m just going to see how things go. Consistency in training is more important than how I think people will feel about the pace at which I run and I know that I need the aerobic conditioning.

Those workouts all look very consistent except for the Tuesday and Friday ones. Those were quite a bit slower. I'm not sure if those were on a treadmill while the other ones were outside or something, but I know that my treadmill doesn't track pace right so it screws up the distance and everything. I don't know, maybe yours is the same way.

I'm not sure what your easy pace normally is, but just make sure that all of these mileage runs are at a pace that you feel comfortable at. Where you could hold a conversation but not so slow that you have the breath to ramble on for hours.

Now, Wednesdays workout... Gotta say I'm ashamed... Why didn't you run circles around your house until you hit 6 miles? Haha jk, in all seriousness though, great job this week. Make sure to treat that foot well.

Mostly posting just to let you know im following this thread ;) But it's kind of funny cause we are about the same level right now so this thread really motivates me to keep going and try to keep up with you :)

By the way what are your thoughts on racing. I personaly when it's possible(so all year except winter) race at least once a month to keep my motivation up, but I don't really race much more than that when peaking because I don't really think I need more than one race in peak shape to set a pr. I understand you're doing the opposite, no races in base training and lots of races when peaking, could you explain your thoughts?

Isn't the aim supposed to be to make the team.

Was that half up Everest?

You need to run it one the flat first before even thinking about the trials

You are a good runner but aiming to high

If you are open to try a different workout, here is one that baffled me.

Traditionally I thought that intervals are the key workout for performance training, but something changed my mind.

I managed to do 8x1000 intervals in a single workout, but after a few months I couldn't find the signs of improvements.

My signs of improvements are: feeling hungry after workout and getting leaner next days.

These, with the condition of not being exhausted next days.

So I decided to try tempo runs, but with a twist. My easy runs average 60-70 minutes.

I start the tempo after 40-45 minutes.

For accuracy, I take the heart rate monitor with me.

I run for 40 minutes at a heart rate between 65-70% of max heart rate. Then I speed up until I reach 85-90% of max heart rate and keep it like that for 3-10 minutes.

Then I slow down until I reach 65-75% of max heart rate and finish.

I don't know the physiological process, but the effects are obvious. Besides that hunger after workout, I feel leaner next days.

As for performance, I need to take tests to confirm, although the pace and distance have improved.

One great advantage is that the recovery is much faster than after an intervals session.

The reason why I placed the tempo very late in the easy run is because the 85-90% of max heart rate is reached faster/easier.

If you start a 2 hours easy run at 70% of max heart rate and keep a constant pace, you may finish with 90% of max heart rate.

So in shorter easy runs you will not reach that 85-90%.

As your fitness level improve, that 85-90% is reached later and later.

In my case, I had good results with 8x1000 until these intervals became more speed specific rather endurance focused.

Update #31

Replies:

@Jayordon

I did all of the runs on the treadmill that week. For Tuesday and Friday, being the first time I did doubles, I just took it easy on both runs. For these runs I start at 6mph on the treadmill and increase .1mph every minute until I hit a pace that feels comfortable. That’s why they’re “slow”.

And funny you mention easy pace… apparently (according to science) I’ve been running too fast…

Lol Wednesday. I just stopped and saw 5.98 and was like, “fvck! I should’ve kept going!”

@Igor

Thanks for posting!

My goal right now is to be able to run a certain amount of miles each week, so that’s my primary focus. Ideally I would have 3 weeks of an intensity level (say, 50mi a week for 3 weeks) and then I would back off for 1 week and do a time trial/race near the end of that week to get new training paces.

Racing: there’s two types of races in my book right now—time trials to measure fitness and racing to kick ass. TT to measure fitness happens during the season, racing primarily to kick ass happens near the end of the season. I’ll get there one day… lol

@ukathleticscoach

I’m flattered that you think I’m a good runner! Yes, the aim is to make the team/the top of Everest. Honestly, I’m just trying to get fast though. I can worry about the specifics when I get sub 8:45, which will be a while.

@George llie

Interesting workout.

Through my research, I can see your point. The 3k derives 88% of its energy from aerobic sources. Thus, the most benefit would be seen by doing easy runs, tempo runs, and vo2max intervals. With the majority of runners being aerobically poor (not making any assumptions about you!), the vast majority of benefits are seen from just sub 85% of Vo2max, or roughly 88% of max hr.

Basically, your improving on what the most typically poor area of fitness for most runners. So, I totally see where you’re coming from.

..

Weekly Report:

S: 50min, 8.52mi*

M: 40min, 5.26mi

T: 30min, 3.65mi*

W: 30min, 3.65mi*

R: off

F: off

S: off

Total: 150min, 18.22mi

*denotes treadmill run.

..

Comments:

The foot has returned! And not in a good way, lol.

I am way more calm about this than I was on Tuesday. Tuesday, I felt as if I had been betrayed by my body and I felt as if I was a man without a plan or a chance. Luckily, I got over myself in short order, lol.

Rest started on Thursday and will continue until the pain disappears. After 5-7 days of no pain, I'll get back into running again. Will likely cross train during the 5-7 day period on my bike trainer.

Why did this happen again?

I think this is the reason:

Mileage after FA break: 24mi, 46mi, 55mi (pain sets in), ~66mi (if ran wkt on 7th day of week)

Mileage returning to running: 15mi, 31mi, 44mi

You get the picture.

I was doing this because I was trying to shoehorn myself into what most people would assume is 'doable' when returning to running from a break. After all, I was doing 50mi weeks just a month ago, right? /s

At any rate, it has caused me to do a lot of thinking. And research. The results of this, in brief:

#1) I was doing my runs too fast.

My last recorded effort was a 16:49 solo 5k on a hilly course. With an easy pace of 60%-70% of V02MAX, that would put me at 8:31-7:13 pace. John Kellogg recommends staying at or below 60% of V02max, daniels says 59-74%, Rubio says 55%-75%... you get the idea. I was doing runs around 7:30 pre injury and then I slowed down to 8-8:30 once my foot started hurting the second time. Theoretically, the lowest cost-most benefit pace I should be running is around 8:30, at least when building volume.

That might seem slow to some people but to quote Scott Christensen, “You cannot pick and choose what parts of science you want to believe.”

#2) I only care about track.

So, it makes sense that I should build my year around that. It will take me longer to build up to the mileage I want to have each week, so why don't I factor that in? Instead of starting in November/December for track, why not September/October?

In Better Training for Distance Runners, Martin & Coe outline a 33 week schedule. For me to reach the mileage I will need, 70-80mi/ a week (Martin & Coe, Rubio, Kellogg, Christensen, and Daniels agree on this) I need to add another 2 weeks of transition and 8 weeks of base building to that (at least, this time around)

Plan: 20wks of aerobic base building, 8 wks of increasing intensity, 7 wks of harder tempo, 6 wks of consolidation for racing.

We'll see how it goes. Can't really do much if I can't get healthy now, though. Between now and the great base building I'm planning on doing exactly what I did in the fall and experimenting more on my body. It will serve as a trial run for my track buildup starting August.

Usually the British do everything better than us, but not "ukathleticscoach". He is barely literate.

" ...

Isn't the aim supposed to be to make the team?

Did you run half of that up Everest?

You need to run the qualifier once on the flat first before even thinking about making the trials.

You are a good runner but aiming too high!

..."

I wish you a speedy recovery, Coebra!

Try some arnica cream for the foot man. All the best

I had a similar problem with my left foot. I suspect that it was metatarsalgia.

In my case, I think it happened because of the road inclination. Since then I began to variate the sides of the road.

The road inclination allowed me to use more force with one leg.

I could say a lot about this, but you may overthink then.

A great cure for any suspicious pain I have is to let it hurt and avoid limping. Sometimes we just step wrong and hit the ground forcefully and the pain is normal, but it goes away after a few minutes.

Here is more about metatarsalgia:

http://www.webmd.com/a-to-z-guides/metatarsalgia#1

Just checking in. Sorry about the foot.

I skimmed most of the posts to stay current -- did I miss if you've talked about your shoes? What are you training in?

"Failure is not setting your goals to high and not achieving them. Failure is setting your goals too low and achieving them."

Or something like that.

I read through all your posts last week and must say I am inspired. I don't have anything to add to the discussion that hasn't already been said. You have your work cut out for you and I think you know that. I wish you the best of luck and will be following your updates. Hopefully you can get some consistent and injury free training in this track season.

Update #32

Replies:

@let me help you out:

Thanks for helping me out! Now it makes sense, lol.

@respectourflag:

Looks like your luck helped! I’m back to running!

@GulanRapp

Thanks for the suggestion! I thought that was just a muscle thing though…? Eh, I’ll try it anyways!

@George

Interesting. I’ll read this and get back to you!

@jewbacca

Foot’s better for now! Thanks for checking in. I have been training in hokas, which worked well for me all last fall. Before that, the last shoe I used that worked for me was the ghosts.

@dtx

Thanks for the good luck wishes! I do have my work cut out for me. But regardless, we’re moving forwards

..

Weekly Report:

S: off

M: off

T: off

W: off

R: off

F: 20.5min, 2.51mi

S: off

Total: 20.5min, 2.51mi

..

Comments:

First off, credit where credit is due, I have been following the recommendations outlined in this post by John Davis, who discusses a scientific paper that proposes a new model of bone-stress injury and a method for dealing with it. Paper citation:

Warden, S. J.; Davis, I. S.; Fredericson, M., Management and Prevention of Bone Stress Injuries in Long-Distance Runners. Journal of Orthopaedic & Sports Physical Therapy 2014, 44 (10), 749-765

It's fairly straightforward and an informative read. John Davis does a great job of laying it out in simple terms, too:

http://www.runningwritings.com/2015/04/the-bone-stress-injury-model-new-way-to.html

..

Foot pain subsided last Saturday. Under the paper’s guidelines, 5-7 days after the pain stops you can start trying to return to running. I was going to wait 7 days... but it was too damn nice out on Friday! I ended up doing 20min on the track after practice was over.

Tried to stay on the lower end of the 'easy run', which for me was 8:32 pace. Technically, my range can be 8:32-7:51 for 60%-65% of VO2max but I want my body's healing processes to get ahead of my training stimulus, thus the lower end of the range.

It's hard to go that slow, haha.

Subtle ache in the foot Saturday morning. Very slight and went away after walking around for a few meters. If foot feels okay sunday morning, I'm going to do another 20min and go from there. Iced the foot and all that as well.

Since it was ~70 degrees near me on Saturday, I got my bike out of storage and went for ~90min ride. Nothing difficult, just nice and easy and high cadence at all times. Didn’t plan on going that long, just went out an enjoyed myself. Felt great today (Sunday) and run went well today (Sunday) but that’s for next week's log!

You have a pretty good chance IMO

Update #33

..

Weekly Report:

S: 20min, 2.34mi

M: 25min, 2.92mi

T: off

W: 30min, 3.54mi

R: off

F: 30min, 3.52mi

S: off

Total: 105min, 12.32mi

..

Comments:

The training was going well this week; a bit boring to run that slow but I was steadily improving. Ran Sunday and Monday before taking a day off and then ran 30 on Wednesday; foot hurt the next morning so took Thursday off and ran Friday. Foot felt fine Saturday morning but it was shitty out and I figured it wouldn’t be that bad of an idea to take an extra day off. Icing my foot definitely helped get it ready to run the next day.

Got back from a team fundraiser for HS Track late Saturday night and just had a pain in my stomach. After a shitty night’s sleep and a 3am Walmart run for Pepto-Bismol (which I threw up when I got home) I went to the emergency room and was quickly admitted. Did a CT scan and then went in for surgery for an appendectomy.

Surgery went well and the doctors are telling me that I’ve got 4 weeks off of no running and 6 weeks off of heavy stuff like weights.

The good news is that my foot will be fully healed by then, so no worries there.

Not much else I can do though. They said I can do all the walking that I want during those four weeks so I’ll probably do that. Not many other options though.

I don't mean to rip on people trying to improve themselves. However, this thread is basically just a running log, except with a totally unrealistic goal (at least right now) attached to it. The classic Eddy Lee thread was fun because it was a difficult, yet attainable goal that wasn't too far off. OP, there's a chance you could have the talent to do this, but I would focus on incremental milestones first. As it stands now, this will only discourage yourself and make you appear delusional to others.