OklahomaGuy- Nice job on breaking 50 miles. Until I started doubles I was stuck in 50-60mpw forever. And that's not a bad time for a road time trial in the summer if your track time was about 11 flat. I always find it difficult to push race-like times on the roads.
5:16!!!!
75 (409m) 76 84 81
I can't believe I beat my goal time by so much. Weather was great ~80 mostly cloudy. The start time was supposed to be 6:40, but wasn't until about 7:15, so my warm up wasn't perfect. There were at least 75 people in the race. I lapped someone when I was at ~700m and pretty much had to run in lane 2 the rest of the way. Also one railing was on the track so we had to jump over it.
I think I can run a lot faster next week. I think I lost focus whenever I started lapping people. I hope they split it into 2 heats next week. The winning time was ~4:50. I haven't even ran anything at 5:16 pace except for 200s and 1 800m.
The 1st lap in 75s (409m) was a PB, 2:31 for 809m was also a PB. 3:55 for 1209m also a PB and 5:16 was a 49s PB!!!!!
Looking forward to sub 5:10 next week.
forcerunner - that is a serious week. the Canova block looks amazing and the 4 miler equally as impressive!
stone cutter - looking good in the early stages. best of luck to you if you decide to race tonight!
runnersfix - too bad about coming down with illness during your 10K. still a great time though. hope you get better soon!
back into it - awesome session on saturday! impressive mileage even with the 3 mile day.
incoming freshman - good effort in the 8K. congrats on the PR, and good to hear you're happy with the outcome.
offtheback - long term goals?
oklahoma - nice week, good 2 mile effort even without a taper. i've just discovered how much a taper actually benefits you in a hard effort haha!
sps - looks like you're putting those soleus issues behind you nicely. great consistency on the 400s!
averagerunner - impressive quality stacked in between high mileage. very nice close to that saturday run. looking like you're in good shape. best of luck on Wednesday
running again - major congrats on the mile race. you absolutely destroyed your goal time, really enjoyed seeing you progress throughout the weeks. well deserved. keep moving forward!
I had a bit of a nightmare on the track this morning with my planned Time Trial. Having ran over 27 miles in the last 3 days, its no wonder i couldn't muster a fast time! oh well, time to move on haha
Back training again, but pretty uneventful.
M - 5 and light circuits,drills
T -6 and light circuits
W - 7 and strides,drills
Tr - 5.5 and circuits
F - 6 and strides,drills
Sa - 6.5 and circuits
Su - 0
Total - 38
Rathrer boring week with really nothing going on. Legs felt more tired than I expected after the first couple runs, but that was probably my body "forgetting" the pounding of running on harder surfaces. Next week will be the same, just more of it.
StoneCutter - nice week, like that fartlek. Thanks for the thoughts in your comment. Good luck with the big week!
Forcerunner -The Canova special block did not dissapoint - very interesting and a lot of quality in there. Way to lay down the hammer. 4:35 closing is something else.
Runnersfix - Still a solid race despite being sick. I hope it raises your confidence for an ideal race. Get well soon.
Pikachu - Recover well and enjoy the down time.
pewow - solid week, I may incorporate hill sprints into my routine as you have.
back into it - That's a big week and workout. Really nice job. Excited to see as you gear up for the marathon.
incoming Freshman - Nice 8k. You are in great shape for a freshman in high school. Really excited to see your XC season.
off the back - Nice tempos and long run.
Nice guy - great Tuesday run and solid overall.
Oklahoma guy - Great splits on the TT. Hopefully your coach is receptive throughout the season - maybe you can get some teammates to join you.
Matthias - Too bad about the race. Trip sounds fun. Good luck in the solo 5k, 12.5 laps by yourself will require great focus. Hopefully you can find someone to run part of it with you.
Running Again - 5:16!!! wow! Excited to hear about your race next week as well. With better pacing 5:10 should be right there.
sps - good luck in the 10k this week. Good week and great long run progression.
AverageRunner - Great week. progression is no joke by far. Your goal of sub 27 seems to be there with just this week.
workingharder - Good luck on the 12th!
StoneCutter - Very nice fartlek. Best of luck with the volume this week!
RunnersFix - Solid first few miles of the 10k. Extra kudos for toughing it out while sick. I think you're in great shape despite the circumstances.
Pikachu - Your experience is showing. Better to take it easy now and focus on the future!
Pewow - Nice pickup. I think that is a good method to introduce your body to intensity before starting workouts.
BackIntoIt - Very very solid Saturday workout! It's the "offs" when run at a quick pace really show what fitness you're in. Great job to follow it with a long run.
IncomingFreshman - Congrats on your PR. I bet you have a bit more fitness to squeeze out with a bit more even splits, but racing is about feeling out the competition!
Offtheback - Solid tempo work. What are your upcoming goals?
Niceguy - Solid volume. Are you following any certain training plan?
OklahomaGuy - Nice TT, great volume too.
Matthias - Hope to see a good 5k from you.
RunningAgain - Nice job with the PBs, that's always a good sign. Congrats on the mile race as well.
SPS - Solid work all around. Good to hear the soleus is better. It takes time to dial in paces with sessions like 400s. It'll come with time.
ThatAvgRunner - Solid progression to close out the week.
Ca$hClay - I'm aiming for a 2:22 marathon this fall so quite a bit off of an OT qualifier. That is the goal eventually though! I'd rather have a steady progression and get some experience rather than try and blow something out of the water my first time out.
WorkingHarder - Looks like your trail race is coming up soon! Hope it goes well.
OedipusRexing - Do you find you need to do more road running while training for road racing? I like to think it provides some sort of "callus" at least for the longer workouts on roads.
Goal: Run well in mountain races. Build mileage.
Next Race: Cranmore Hill Climb 7/12
Goal for Race: Win under 20 age group. Be competitive.
M - 6.47m easy.
T - 2.15m WU. 3.14m race. Total disaster lol. Didn't do any sort of 5k pace or faster work beforehand. Went out in 5:20 (I've got a 10:31 2mile pr) and my body was having no part of that. My calves had been feeling pretty tired from all the mountain stuff and they just stopped working. Hobbled 6:10 and 6:32 second and third miles. Just wasn't prepared for a 5k, but was hoping I could get away with it. Lost to my coach, so that will have to wait for another day. Also lost to the 2014 Philly Marathon winner, but no complaints there! After Cranmore, I think I'm gonna take a break from racing. I'm tired of always recovering from races just in time for the next. I love racing, but I do it far too often.
W - Calves are messed up. I think I went on the elliptical?
T - 3 easy. Abs and arms.
F - 7 easy on powerlines.
S - 3.04 easy.
S - Loon Mtn Race. 1.25m WU. Then 6.6 miles with ~3000ft of elevation gain and 1400ft of loss. I ran well and measured my effort much better than last year where I totally blew up. Only started to fall apart at the end on the steep downhill after a kilometer of +40% grade. It was the USATFNE mtn champs this year, so fairly competitive, but not as much as last year when it was the national champs. I placed 40ish compared to 100+ from last year, and I ran about 11 minutes faster. 1:10:xx
Total: 33.67 yuck. Again, have to back off the racing. The next two weeks will be marginally better, depending on how I recover from Cranmore, which has a ton of downhill.
For the rest of the year I plan focusing on a couple fast 5ks this fall before it gets too cold, and then will probably have a short indoor season over winter break.
Week 3 of base building; Previous weeks posted below.
Goal for this week: 42 miles
Week 1- 26.4 miles
Week 2- 35.6 miles
Week 3
M- 5.05 miles E @ 7:38 pace; 1 mile warm up
T- 5.15 miles E @ 7:25 pace
W- 5.15 mile Fartlek @ 7:12 pace; 1.25 mile warm up
Th- 6.1 miles E @ 7:13 pace; .5 mile warm up, and cool down
F- 5.2 miles E @ 7:42 pace; 1.25 mile warm up
S- 6.75 miles E @ 7:53 pace
Su- 4.3 miles E @ 7:26 pace
Monday- Didn't feel great. Ran with a team mate and my coach which both run slower than I do, so I went a bit slower with them.
Tuesday- Still wasn't feeling good, ran the whole run at a negative split. Ran the last mile in 6:56.
Wednesday- The run was 1 mile easy, 1 slight below AT, 1 easy, 1 slightly below AT, 1 easy. I still felt like crap. I was still pleases with how I ran based on the way I was feeling.
Thursday- I planned on running this on roads near me that are quite flat. I felt pretty good splitting off numerous sub 7:10's.
Friday- I felt really good, I ran with the team mate that I had ran with on Monday, that explains the slower pace. The weather was pretty nice, so it played a big factor in the way I felt.
Saturday- I drove to a nearby town, and ran with a friend of mine that is a decent amount better than me. He planned on running really slow just to get the miles in, so I jsut ran at the pace that he set.
Sunday- I felt really good, I planned on running 7:50's so I would feel really good for the next week, but I felt well within myself when I started ticking off 7:20's. I just ran this to hit my mileage goal.
Overall I felt pretty pleased with this week considering that it was just my 3rd week back. I plan on hitting 48 miles or more for the week we are in now.
Sorry, I forgot to include my weekly total. The total was 42.2 miles, so I met my goal.