2:19 on 70-80 miles per week.

Yeah what's going on Phil how's the training?

whoops for some reason Phil's post didn't show up until a second ago.

Glad to see you still grinding away!

The journey continues. Decided I’m not going to do a marathon until next fall so I decided to focus on the 5k for 4 weeks to hopefully get back under 15 and switch things up a bit. Im getting more and more motivated by the day. I turn 34 next month, but feel like I’m just getting started. Good summer.

Week of

7/12: 92 miles

8x30sec on 1:30 off

4 mile tempo: 5:11, 5:12, 5:11, 5:14

2 hrs w/1h sub threshold: 10.5 miles, 5:42 average, 18.74 miles

7/19: 78 miles

5x10min sub threshold w/4 min coast, 5:37 average

15x800 w/ 1 min rest. 2:32 average first 14, last one in 2:14

7/26: 55 miles(sick for 2 days)

Easy running

8/2: 85 miles

4 mile tempo: 5:19, 5:19, 5:15, 4:52

17.4 miles w/ 50min at 5:45 average (very hot)

8/9: 78 miles

8x1mile w/ 1 min rest, 5:15, 5:16, 5:17, 5:16, 5:16, 5:16, 5:17, 5:12

3x15min sub threshold w/ 5 min coast. 5:49 average, heat stroke

8/16: 79 miles

Progressive 4 mile tempo: 5:38, 5:29, 5:20, 4:42

4x10 min sub threshold, 3 min jog, 3 min 10k effort, 4 min jog: 5:36/5:00 average pace, 5:49 overall pace

8/23: 66 miles

1xmile quicker, 4 min rest, 1 mile tempo, 3 min rest, 4x400, 90 sec rest: 4:38, 5:15, 66, 65, 65, 64. Was going to do a 3 mile tempo in the middle but heat index pushing 100.

12 min continuous. 3811m, 5:04 pace

2min@ 10k, 1 min jog, 4 min@ 10k, 1 min jog, 30sec@ 1500, 1 min jog, 2:30@ 3k

8/30: 64 miles

Solo track 5k TT: 15:05

(4:49, 4:50, 4:51, 35 (7:31 1/2 split, 2:22 last 800)

2x4x400 w/1 min rest. 2:30 between sets

2x400 w/4 min rest

69,67,66,67,64,66,65,66,61,60

13.44 miles w/ 50 min sub threshold, 5:47 pace on very hilly course

9/6: 60 miles

5x1k w/3 min rest, 2:57,2:55,2:54,2:53,2:52

Official 5k road race: 14:56 (probably 10ish seconds short) 4:47, 4:56, 4:47, 26. Won by 50 seconds

9/13: 60 miles

12 min continuous: 2.3ish miles, 5:10ish pace

2 min @10k, 1 min jog, 4 min @10k, 1 min jog, 30 sec mile, 1 min jog, 2:30 3k

Solo road 5k TT measured with wheel: 14:55

4:48, 4:53, 4:42, 31 (last 1k 2:52)

bump

Bump.

How is going, man?

Looks like you and Phil need some magic coaching once again ? Maybe a new engaging thread here for us to follow?

You are not below average

Get your frame right!

Most Americans can’t even run around the block

what happened to Phil? any updates of the last 3years?

For $260 dollars you can!

You can follow on Strava.JS did a great job coaching him and a 2:33 in CIM.Training on his own after he just stagnated.