Week 28. Decent mileage and 2 good workouts in the first 5 days. Pretty active but not running on the weekend.
43.5 miles/8:19/126bpm. TRIMP 487
Mon: long tempo slightly faster than MP 8.8 miles@6:44, finished strong
Thu: 10k pace intervals 3x2k (3:46,3:43), (3:44, 3:45), (3:48,3:45) with 2:30 jog recovery. Felt ok, but 2k more would put me into a race effort territory. Hope I can do 3x3k next week as a peak workout before my 10k at July 31.
Thu: short intervals before the race 4x200 (42, 40, 40, 41), 2x400 (86, 85) with full recovery
Sat: 10k race in 39:53. Due mostly to my own stupidity, I had to start from the slowest block instead of the fastest, so a lot of running in the first 6k or so was not optimal. It was also a bit on the warmer side, 72F, but started at the sunset and the sun was not an issue. All in all, ran a good race, with a slight negative split. Can see myself going 1 minute faster in ideal conditions, but not in PR shape yet. Next planned race is a half marathon in about a month. Pity I will probably not have a chance to run another 10k this season, but we'll see.
Thu: short intervals before the race 4x200 (42, 40, 40, 41), 2x400 (86, 85) with full recovery
Sat: 10k race in 39:53. Due mostly to my own stupidity, I had to start from the slowest block instead of the fastest, so a lot of running in the first 6k or so was not optimal. It was also a bit on the warmer side, 72F, but started at the sunset and the sun was not an issue. All in all, ran a good race, with a slight negative split. Can see myself going 1 minute faster in ideal conditions, but not in PR shape yet. Next planned race is a half marathon in about a month. Pity I will probably not have a chance to run another 10k this season, but we'll see.
You see, your 10k intervals paces were wrong and overestimated @03:46, but in the race 10s slower.... "classic trap"
I'm just seeing this thread for the first time and it's unusual. It started out with such a bang and I followed along thinking the OP was going to turn from good to great. Instead I see a consistent, steady regression. Kind of depressing.
I'm not trying to be rude OP, but whatever you're doing clearly isn't working.
Thu: 2 sets of 5x200 (40.4, 42.1, 40.9, 40.0, 38.8), (37, 40.2, 40.0,40.7,39.5) 200 jog between reps, 200 walk between sets
Sun:
12 miles with 5x (1k on/1k off) in the middle. On pace around my current estimated threshold, 6:30
Your threshold is 07:33, but not 06:30, based on HM 01:39:00, from where you got 06:30? So that is why this week wiped you off...
I suggest you to find a laboratory and perform threshold test, with lactate measurements at each speed: 10 km/h, 12km/, 13, 14, threshold, 10K, 5K.... in order to get lactate profile and correct training paces if get difficulties to determine its yourself, or you can use any VDOT app, Tinman calculator or Mcmillan, or else...
I'm just seeing this thread for the first time and it's unusual. It started out with such a bang and I followed along thinking the OP was going to turn from good to great. Instead I see a consistent, steady regression. Kind of depressing.
I'm not trying to be rude OP, but whatever you're doing clearly isn't working.
I don't find this rude and I see the truth in it, but perhaps you're missing the point here. Basically my body got ruined by Covid 7 months ago and it's not exactly regression, but rather recovery that is so slow it's depressing. The missing link is mileage I cannot run, you can't really get back to results achieved at 80 mpw while running half of that. Thanks for your interest.
Okey, 3-10s error can be, but not a 30s or minute... o my god... 🤪
Thanks, but 1:32:00 was long ago, on barely ANY training. My last 10k race I was in 39 flat shape but ran 39:53 because of starting in the slowest corral, which still gives 3:56 pace.
Not sure why you want to calculate from obviously old weak half-marathon result. Calculators are useful, but you need to still apply brains to use them and it'd be stupid to run 4:09 as you suggested as I'm obviously capable of about 3:55 on average day and maybe 3:50 on a good one.
For the reference, my 10k target pace for repeats was set to 3:50, and being run on the roads it's sometimes easy to run 3:45, especially if it's the first or the last one.
Thu: 2 sets of 5x200 (40.4, 42.1, 40.9, 40.0, 38.8), (37, 40.2, 40.0,40.7,39.5) 200 jog between reps, 200 walk between sets
Sun:
12 miles with 5x (1k on/1k off) in the middle. On pace around my current estimated threshold, 6:30
Your threshold is 07:33, but not 06:30, based on HM 01:39:00, from where you got 06:30? So that is why this week wiped you off...
I suggest you to find a laboratory and perform threshold test, with lactate measurements at each speed: 10 km/h, 12km/, 13, 14, threshold, 10K, 5K.... in order to get lactate profile and correct training paces if get difficulties to determine its yourself, or you can use any VDOT app, Tinman calculator or Mcmillan, or else...
You realize that for all practical purposes threshold pace can be estimated as 1 hour race pace? My last race result taken as 39 flat gives 15k race in 1 hour according to Tinman, so my threshold pace was around 6:26 on that day. Perhaps my estimation of 6:30 was somewhat correct after all? Guess what, LT pace tends to change fast and you can estimate it closely enough without burning money on labs.
Week 33. Solid. Weather is still pretty hot/humid, but I feel adjusted to it. What annoys me is how messed up/out of balance my right side still is. I can run like that (less than I normally would), it just feels very weird and takes away from the joy of running.
59.5 miles/8:32/129bpm.
Mon: Progressive down to about MP. 7.7miles@7:24 average
Tue: 4x200 (44, 43, 43, 40) with walking rest
Fri: Fast long run 14k@MP + 2E + 2k@HMP + 1E + 1mile@HMP + cooldown. 15 miles total including a half marathon@7:08.
Week 32. Had a short vacation trip. Still did some mobility/flexibility stuff. Legs feeling better by the end of the week.
35 miles/9:44/116bpm. TRIMP 338.
Wed. 17+ miles long run, took almost 3 hours.
Long run 3h and avg weekly mileage is 35? Come on, dude, do you see something wrong here? Not trolling you, but Daniels suggested no more than 25% of weekly volume for the long run....
Week 32. Had a short vacation trip. Still did some mobility/flexibility stuff. Legs feeling better by the end of the week.
35 miles/9:44/116bpm. TRIMP 338.
Wed. 17+ miles long run, took almost 3 hours.
Long run 3h and avg weekly mileage is 35? Come on, dude, do you see something wrong here? Not trolling you, but Daniels suggested no more than 25% of weekly volume for the long run....
I can see math is not your strong point, Slava. How you calculated 35 average? If you include 3 months of not running at all due to illness, then you're about correct. But this is a pretty dumb approach, wouldn't you agree? In 2021 my average mpw for the whole year was 61. Probably gives a better idea about the kind of mileage I can run. 3 hours of slow running once in a while (not every week) is great for building "time on your feet" type endurance. You should try it sometimes instead of SUP sessions.
63.5 miles/8:22/128bpm. TRIMP 754 (last week's was 732, never had 700+ before in this season yet)
Tue: 10 miler with 2x2k@HMP with 1k jog rest
Sat: 3x400 in 87, 88, 87 with 200 jog
Sun: Berlin Generalprobe Half race@1:27:20
Pretty much trained through, no significant taper (in fact, highest mileage week this year).
Pretty good weather. Quite hilly (for Berlin, anyway). Thought I started too fast, but turned out I ran it pretty even, 6:33 pace first half and 6:39 second. I slowed a bit in the second half, but was able to crank it up in the last 3km. Overall felt unexpectedly good.
I strongly believe the course was long by about 200m. I had calibrated Stryd for pace/distance and it was consistent with km marks, but not consistent with finish (21.36 final distance). Checked about 10 other runners on Strava and everyone had it in 21.4 to 21.7 range. Would have been a PR, but oh well.
The only really bad thing about this race was how unbalanced my stride was. It did not hurt, but felt weird and I had to spend a lot of mental energy to correct the balance on every stride. Gotta do something about that, can't imagine running a marathon like this.
Next races: 5k in the Zoo in 2 weeks :) , then Stockholm Half in 3 weeks. Hope I can improve there.
Thu and Fri I did two identical runs on the same 12.5mile route in the same conditions, same shoes etc. Started slowly and progressed into 7:30s, averaging 8:01 and 8:03. I wanted to see if I could sustain such runs and still recover on a daily basis, which I guessed would be evident with how the 2nd run feels and what kind of efficiency drop (or gain) would be there, keeping in mind I am still recovering from the race so a day to day improvement is expected. The answer to this question is "not yet, but almost". Efficiency dropped just a bit (2.18 -> 2.15m per heart beat) and what's more important I didn't feel as fresh finishing the 2nd run. This experiment will be used as a kind of baseline as I'm planning to do such blocks of moderate semi-long runs in marathon preparation.
Tue: 10 miler with 3x1k at around goal 5k pace (3:36, 3:38, 3:40) with 1k float recovery. Just to get used to the pace a little bit. Target pace was 3:40, legs wanted to go faster. Also, I got hit by a bat hard on the chest during the last rep :) Probably a faulty sonar or something.
Fri: 3x200 in about 43 sec with 200 jog
Sat: 5k race in 18:43.
Pleasant weather, course quite flat. First 2k went like a breeze, I tried to hold myself back but still ran too fast. 3rd and 4th I died a little, final one was ok, even with some kick.
Splits: 3:37, 3:39, 3:46, 3:53, 3:41.
Surprisingly, got 2nd place (probably because all the best runners were listed in Berlin-Brandenburg championship in the same race). Got a 50EUR coupon as a prize, yay!
I guess that counts as a PR, even though I've run 18:32 on the track in a TT before.
Week 37. Only 3 days of running, but very solid runs.
37 miles/7:16/137bpm. TRIMP 477
Mon: easy to moderate 12.5 miles Tue: 10 miler with 2x2k at what I planned as a target HMP, but felt too good and misjudged pace on both reps (3:53, 3:56; 3:53, 3:56). Rest was 1k float. The whole run averaged at 7:16 and felt great.
Sat: Stockholm Half marathon in 1:27:52.
I felt like I was in a great shape, and the weather was good, cool, rainy, but not too windy. "This course is perfect to improve your best half marathon time" they said on their site. Unfortunately, this course also had no flat sections at all. It felt like there was always either downhill or uphill. Big hills, small hills, bridges and tunnels. I ran a good race, pretty even split both in terms of pace and power with the last 1km at 5:56 pace (big downhill). Legs were shot afterwards and still no PR to show for this. Think I had at least 1:25:xx in me that day on a flat course. A bit disappointed, but only have to blame myself (and a little bit the race's marketing as a fast course).
Week 38. Nothing spectacular, but feeling good and recovered from the race suprisingly fast.
50 miles/8:28/126bpm. TRIMP 538
Thu: long run about 16 miles with 10 easy to moderate + 2.5GMP + cooldown.
I am in a bit of a dillemma right now: have a registration for Amsterdam marathon on Oct 16 and obviously I am not ready for marathon and will not be, but I am already in a PR half marathon shape. So I asked to be moved to half marathon. If that works, I need to optimize my training for the half. Plan B is running 30k long run there at sub-3 pace and then probably just walking it in, unless I somehow feel amazing (highly doubt that possibility).