See what you feel like at the end of the week. If you have to grind to finish your last run, then a down week might be a good idea. If you feel pretty normal, keep going. Re-evaluate as needed.
See what you feel like at the end of the week. If you have to grind to finish your last run, then a down week might be a good idea. If you feel pretty normal, keep going. Re-evaluate as needed.
Yeah it feels pretty normal right now. I am happy with distance and time so i might just not take a down week. Perhaps next week to add a little diversity. Thanks for the response ! :)
What did you do to get yourself in trouble. It will make you feel a lot better to share.
Arthur Fleck wrote:
What did you do to get yourself in trouble. It will make you feel a lot better to share.
i was just mad that on that day i was not allowed to run.
We had been running at 6:00 every afternoon for over a month, and then my dad says (right before our run) that we were supposed to run in the morning, and since we didnt wake up on time we couldnt run that day. That got me mad so i tried to argue, and then i ended up taking off that many days. Im over it now, it wasnt too bad.
May 18-24 Base phase 2/5
4 miles steady state/7:02- May 18th quick. unplanned steady state run :/
13x400/ avg. 5:33 pace +1 mile wu/cd- May 19th predicts around 5:10-5:30 pace. Tough workout. 30 seconds recovery.
6 miles progression- May 20th felt pretty tough.
12x180m hill repeats (10% average grade) w/jog back recovery/4 mile wu 1 mile cd- May 21st average rep time was low 30 seconds. Very hard, but around 1 second average faster than last time.
8 miles easy/7:40 pace- May 22nd I had to go to the bathroom around mile 7 so i had to hurry back home. that last mile was tough
10 mile Long Run/8:00 pace- May 23rd Longest run i will probably do for quite a while. My body got surprisingly relaxed at the start of the 7th mile to the end. I could not feel anything until i got to a rough downhill. it was the best feeling ever.
off- May 24th I hope this day is completely off, both following advice given by JS and also because i am tired lol
total-41.25 miles
yay i did it went over the 40 mile mark. Now i just need to hold this over 3 more weeks for base and i am good to go. The long run on Saturday was so cool, and it is the longest long run that i am doing for this log (unless i keep going for 5k). I also like the prediction from Tuesdayś workout that i am somewhere in 5:10-5:30 shape in base training! That means that if i play this right i definitely have a shot at my goal!
-EGF :)
So based on that, if this is base week 3/5 that i am going into, what kind of workouts could i introduce to touch a bit on vo2max without losing mileage or going too hard, or tiring out?
Should I even think about adding in vo2max for the next few weeks?
I guess the reason i am saying this is so that it is not a jump in intensity when i enter the vo2max/sharpening phase?
No need to touch on Vo2max right now. Wait until you're peaking. If you want some speed you can try some 400s/800s at CV. I recommend the 800s. Otherwise, make sure you do work that covers threshold and tempo running.
One more thing to note is to make sure you're recovering. Last week you had 4 workouts in a row, then a long run later in the week. Just be careful with that.
ImKarma wrote:
No need to touch on Vo2max right now. Wait until you're peaking. If you want some speed you can try some 400s/800s at CV. I recommend the 800s. Otherwise, make sure you do work that covers threshold and tempo running.
One more thing to note is to make sure you're recovering. Last week you had 4 workouts in a row, then a long run later in the week. Just be careful with that.
sorry i missed this post before i ran this week :/ Next week i will take very easy.
May 25-31 Base Phase
Tempo 2 mile/6:40 +1mile CD- May 25th no warmup. This hurt a lot but my time to run will be limited due to air quality.
Mile time trial on hilly course, poor air quality, no wamup. 1 mile cooldown. May 26th Time was 5:43 for trial hard to breathe, legs locked up last 400m
tempo 2 mile/6:30 +2x400 (1:16, 1:14) average 1:15 or goal pace!- May 27th very happy with the 400s at the end.
tempo 2 mile/6:40 +400@1:14+3 miles jog- May 28th at the end very relaxed. Stomach cramp from eating too close to run.
tempo 2 mile/6:40+ 6x400m w/30 sec recovery- May 29th last 400 was hard went into cardiovascular stress. Done with tempos for a while because that hurt. Times were: 1:12 1:17 1:12 1:19 1:12 1:24 predicting a 5:00 mile
10 miles long run/7:55- May 30th long run pace got faster. after this just 2 more weeks of base training.
off-May 31st need a rest
total-27.25 miles
intense paces, low mileage. good week, 10 miler was fun. i need to finish up base and then i think sub5 will be in the cards after sharpening.
-EGF :)
I DID IT!!!
4:59.55
So my parents said i couldnt run with the riots going on so this was my training:
Monday-none
Tuesday-90 minutes swimming
Wednesday-90 minutes swimming
Thursday-Time trial no warmup: 4:59.55
since i have recently been in the best shape ever i decided that i might as well try the mile before i get out of shape and my mom obliged. i perfectly evenly split it for a sub 5 mile.
i am done with training for a bit. next goal is probably either sub 11 3200 or sub 1630. What should my next goal be realistically speaking? Looking for something to work at during cross season.
good job
Nice job!
Thanks :) anyone have answers?
ElGuerroujFan wrote:
Thanks :) anyone have answers?
sub 18
when you've done that go for sub 1730, etc.
Good job! What are your 2mile/5k PR respectively?
2 mile PR(not 3200) is 11:17 run during this log. More official result is last track season was 12:24.
5k PR run last XC season was 18:51.
and thanks :)
-EGF
I'd go for a 10:45 2mile and a sub 18:00 5k. Once you hit those you can progress to 10:30 & 17:30-17:40.
But first of all, enjoy the process!
good idea. i agree cause it would probably be a bad idea to go straight to a sub 1630. sub 18 and 10 45 it is :)
took my off week. felt i should say this so that there isnt a missing week. going to start off easy the week coming back and work into 40-45 mpw to start off xc base training. going for a sub 18 minute 5k. lets see if i can make it before calicer :)
going to do a 2 mile tt 3-4 weeks in to see my shape.
-EGF
Okay! I had growth injuries for quite a while, around 4 months in fact. They included Osgood Schlatter's and Patellofemoral Pain Syndrome (Runner's Knee). The pain is gone for now, and I will post my progression again soon!
I am not really in charge of my training anymore, since I am going back to school training, but we will see if I can break 4:40, or even 4:30 :o
-EGF
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday