Yep, 10th grade, XC season just finished though.
Yep, 10th grade, XC season just finished though.
I've never raced a 400 fresh. Fastest I've ever run is a 68 I believe at the end of intervals or after a tempo. I think I could probably run around 60-62, but not sure. About the treadmill, I generally don't mind the treadmill if I have some sort of stimulus. It can be TV, someone to talk to/watch workout, or podcasts, but I gotta have something. It's weird because I never run outside with anything.
HI all,
I've posted here maybe a few times in the past couple years, but I should start posting more regularly... Especially with the worst of a long, dark, cold Canadian winter approaching. I could use the support, plus I hope I can learn a few things from the more experienced runners here.
Goals: 2015 - Build to 55 mpw. 2016 - Sub 3 marathon, BQ. 1st race May 29 2016, using Pfitz 18/70
This week:
Mon - Rest (Helped a friend moved yesterday. Legs OBLITERATED)
Tue - 8 miles, 9:05 avg. This was in literally 6 inches of snow and was more hopping than running.
Wed - Off. Hopping really stressed my calves and ITB's. Probably should've went to the indoor track instead. Lesson learned.
Thu - 10 w/ 3 tempo. 7:07 average for tempo. Slow due to layers and snow :( Very cold out. -15degC + wind..
Fri - 8 @ 7:45 Felt super strong somehow after 10 miles the day before!
Sat - 8 @ 8:06
Sun - 16 @ 7:46. Hamstrings super tight after.. Shouldn't have stuck a 4 mile near mountainous section at the end.
50 total.
This is my 5th ever week of 50+ miles. All have happened this fall, but I had a hard time sustaining it because I built up too fast. I've learned to build more slowly - otherwise I break down and drop to 3X mpw and lose a lot of momentum. But I just did 50 and honestly I felt better than ever. I have 3 weeks to get to 55mpw, before a much needed break at Xmas. I had to really clean up my diet, reduce alcohol intake, get sleep more consistently, and cut down caffeine to 1 cup of coffee a day, but I think these are sustainable changes.
I hope you all have great weeks and cheers to you if you are also training outdoors this winter!
Stone Cutter: I don't know you in person and I hope despite my suboptimal English (haha, a good bit I learned on letsrun and in a 4 week training stint in Flagstaff:P) I hope it gets clear: I feel like you're a very good dude and wish you all the best. In your sitiation I absolutely understand you and really: It's not about what you post. In the bigger picture it's not even about the times you run. It's about who you are and what you give back to others IMO. I salute you and hope we'll hear from you again. And thank you for being a good bit of the good "soul" of this thread. Just keep hammering those stones of life my friend :)
RunnersFix: You look in a great place. I will root for you on Sunday, track you and "stalk" the results :)
Enjoy the downtime Mr. slow-twitch!
Oklahoma guy: 90' on the treadmill... It's be a mental session for me. Those 500s are just a session my coach likes. And in Europe it's pretty easy: 500 on/off are 1k ;) Right now I do all my workouts on the roads and oh... No miles over here in my country, haha... ;)
NUFRichard: Very consistent in the last couple posts. That looks good!
Forcerunner: That 24:xx 5 miler bodes very well for your half ambitions. I'm a bit jealous of your consistency but will give my best to really get consistent from now (but probably will incorporate a couple days of rest here & there as I tend to hammer a bit too much when feeling it :) Inspiring and congrats :)
work it: Enjoy the process of transforming to track training! With the base from XC there's no need to rush.
pewow: Good work! That 5k is very encouraging.
muscle beach: welcome on board!
Illinois runner: Don't wanna be that bad man from the internet.. But of course that 6:16 tempo felt way more comfortable. 6:flat avg. tempo runs when you have a goal of 1:22 in the half ist basically a race :P
back into it: That race will boost your fitness for sure! It was a good decision to do it.
nice guy: enjoy your well deserved rest!
gogs: good week! 45+ miles in 6 hours is solid pace!
Hereford: you look better every week. Keep it up!!
itbeballin87: welcome :)
Matthias: Wow, great week and some pretty decent mileage! That 5' on/off workouts looks great and 37'' for 200 uphill... Flying!
Renewed marathoner: I'm not living in the states but you're right my PRs are in the 2:18ish and 1:05ish range along with some decent but not great PRs on the track. I had a couple health problems in the last 2-3 years and I definitely feel like I can improve a couple minutes (haha, I guess self blieve is important ;) )... Basically it was me getting in monster shape and then getting sick or hurt. Problem is I'm not pro and so I have to be a bit more careful with recovery I guess (I know a couple pros over here and train with them from time to time). This year I only ran a 66 half marathon but it was a bad course and tactical affair. I guess I could have run PRish (I wanted at least 64:mid) in spring when I judge from my training. I really don't wanna get old with a 2:17 marathon PR so I'll try again as long as I'm motivated :)
Piano man: welcome back!
late post for last week, just got back from some traveling. catching up at work, hope to post some comments soon. Hope everyone enjoyed their Thanksgiving. and early good luck to those of you racing CIM and other races this weekend!
Goal race: 2016 Boston Marathon (4/18)
Goal time: 2:46.xx (~6:20/mi)
previous 4 week's of mileage: 77, 79, 83, 82
Monday - 8mi on grass @ 7:44 followed by "cruise" intervals on the track: 400, 800, 400, 1200, 400, 800, 400 (400m recoveries). Felt sluggish on these, glad the volume was fairly short. Chilly night, running out to lane 7-9 on the home stretch. 5K, 10K, HMP paces
Tuesday -
a.m. 60min recovery on grass @ 8:13
p.m. 60min recovery on grass @ 8:10. Strides afterwards on the track (100, 100, 200, 200, 100, 100, 200, 200, 100, 100. 100m walk recoveries)
Wednesday -
a.m. 60min on grass @ 7:35
lunch run - 35min on roads @ 7:44
Thursday - Turkey Trot
*a.m. - 3.5mi w/u, 5.7mi Turkey Trot, 3.5mi c/d.
p.m. - 5.25mi shakeout/recovery before Thanksgiving dinner
Friday - 10.20mi hilly mountain trails. Wasn't all that motivated to run today so changed it up and decided to try to relax on the trails a little bit. Pace is easy on the legs but still get a good aerobic workout.
Saturday -
a.m. 30min shuffle. Painfully slow, kept thinking about Haddite's comments in another thread re: 70% hr
p.m. 5.7mi in SF. Road tripping
Sunday - 65min at Muir Woods / Dipsea trail. Lots of climbing.
85mi for the week
*Have family visiting for Thanksgiving and my cousins wanted to do a Turkey Trot. People were saying the 5K course ended up being 3.4+mi, I got 5.7mi for the "10K". Still feeling pretty sluggish. Decided to run in a minions costume and not take it too seriously. Hilly course, felt fine on the uphill the first mile but legs just didn't want to go much quicker on the flats. Had already gotten gapped by the first 5 guys by mile 2 and was solo after that. Was pretty satisfied running a little under goal half marathon pace, first real effort at ~HMP during this buildup. 5:52 avg.
Sorry about minute/mi recordings, I've kind of been mixing running by miles/times depending on the run or what I feel like doing
Haven't posted in the last 2 weeks, so I'll give a quick recap.
11/16 -11/22: The pain in "kneepit" kept me from doing much. I did my usual monday routine (8/4 and weight) but ended up doing just 5ish for the next couple days. Pain went away, but still had a lot of tightness. I still ran the 10k on that Saturday and placed 18th in 32:54. The course was actually 10.12k and not super fast (but not slow by any means) so I was pleased with it. If I had a good week behind me I know that I could have done better, but it was fun nonetheless.
11/23-11/29: I was back to normal stuff for the most part this week, but still had lower mileage (58-59) because of the holiday. I did an easy workout of 8x1k in 3:10-3:20 with 600m jog. Leg was still a bit tight during the workout, but not anywhere near where it was last week.
A bit dissapointing to run into this hiccup, as I seemed to be on the upswing at this point. Don't know quite what my next race will be yet.
Can't do full comments yet
The Stone Cutter - This may be goodbye, but hopefully we will hear from you again. You have been at the core of these threads as long as I can remember and always seem to have good things to say. Best of luck in running and life
Good Luck to Runnersfix and anyone else running CIM!!
HS Senior PR's of 2:14, 4:50, 10:54 , 17:58 and 37:57
Monday:5.57@ 7:20 pace w/ strides afterwards
Tuesday: 5.6@ 7:06 pace
Wednesday: 7@ 7:45 pace with one of my neighbors who's running D1, so he's just starting to get back into running again. Weather was crappy.
Thursday: Weather got worse from the night before, so I decided not to run the 10k. Winner was actually my coach and he ran about a 41:20, and he's a pretty fit dude.
Friday: I had to work all day, so I didn't get a chance to run.
Saturday: 5 @ 7:24 pace.
Sunday: 6.7@ 7:15 pace. Felt like crap though.
I'm okay with not being able to race on Thanksgiving. Gives me a little more space to get ready for track. Practice doesn't start until late February, so I got awhile. My goals are sub 10:30 3200 and sub 4:45 1600.
I know that I'm posting on Wednesday, but I just had a week off last week.
I tried to crack my school record in PACERs which is 162, but only hit 151. My shoe came untied, so I was happy w/ it. I also got in some solid calisthenics, which I think will help w/ consistency in the long run. I usually do 30, 20, 15 for my push-ups, squats, and crunches / sit-ups.
I also copped some Hoka Odysseys, and they came in today. I got a new pair of shorts too. Here's a link to the shorts, b/c they're super cheap right now, and I wouldn't want anyone to miss a deal like that.
I think I'm gonna break in my shoes Saturday w/ a pretty light jog, and then I'll jump into a light week of training next week. I'm just ready to get back out there now. Most of my runs this winter will be on the treadmill.
Hope everyone's having a great week. Sorry I've been a bit of ghost on this thread for the past 2 weeks. I've been super busy w/ school and work.