Interesting...
My PRs are:
5k 18:33 (years ago)
10k--I've never actually run a true 10k for time, but in a trial I'd say it'd be around 46-47.
1/2--1:39:24, on 30 mpw in 2018, with a peak of 38
Full--3:24:33, on about 37 mpw in 2019, over 22 weeks, with a peak of 61, and last 4-9 weeks averaging 43 mpw.
jecht wrote:
Thanks for the honest responses, everyone.
I know what I need to do now.
When I ran the 12 miles yesterday I felt fine but was annoyed I had to stop to use the bathroom and lost some time. I don't run with a heart rate monitor, just run by feel. I actually didn't feel I was breathing hard at all. My goal was to get the miles in at a steady pace but not too hard. I woke up today but my legs weren't sore at all.
I don't really look at the watch for each mile split; I'll generally just look at the watch at the 1/2 split and at the end.
Right now, I'm just winging it with a base buildup until I hit the Pfitzinger 18/55 training start, which starts in June for my Oct. 20 Marathon (Cbus) or Oct. 31 (Flying Pig).
I'm also considering joining MIT training group in Cbus and that might improve my structure. I've been mainly trying to train myself based on prior knowledge and LRC threads.
Pfitz is great to follow. Your goal should be to get to June healthy and feeling good. Structure with a running group would be a good idea. But the biggest advice I would say to you is:
a) Never run a week with more than two not-easy efforts. Steady, tempo, threshold, VO2_max are all not easy efforts. You can do a long run at EASY pace (probably 9, 9:30), plus a steady/tempo and a faster effort, or incorporate the steady/tempo effort into your LR (4-5 easy, 6 steady, 2-3 easy) and do one additional workout. Pfitz 18/55 is tough if you've never done it, so don't overdo it before starting it. Doing a steady LR + two more non-easy days is not a good idea.
b) Don't change anything drastically right now and add crazy amounts of miles or tons of speedwork. Just keep it simple.
Thanks! Even right now, I usually just do the LR on Saturday, a tempo on Monday and what I incorrectly thought were EZ (too fast) on Tues-Fri. I try to keep the Sun. and Fri. EZ runs even shorter and slower than the others. The nice thing I'm realizing is by going 9:30-ish or slower for true EZ runs it's so much more freeing on the mind. I'm probably running the LR too fast as well, but the weird thing is I just go by feel and I didn't even know how fast I was going until I looked at the watch at the halfway point and again at the end.
I haven't even touched a track yet, and won't overdo it. Reading through Pfitzinger now.
Do you use a heart rate monitor? I went out at EZ effort and really tried to slow it down. It was 81'F and hot in Cbus today, so I couldn't go fast even if I wanted. I did 6 in 55:58 but I still felt fresh afterwards; no lactic acid buildup or anything either.
It sounds like a bulk of runs I have to do will be at this level. (9:14 pace today). I tried even slowing down to 9:40 pace but my mechanics felt weird.
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