Male, 24, 6’4”, 145 lbs
PRs: 4:54 (mile 2018), 16:56 (2018), 1:18:00 (2018), 28:01 (8k 2015)
Goal: Debut Marathon November 11 @ 2:45 (B Goal: 8k(9/15, 9/29) PR attempt)
Mn - OFF
Tu - PM: 12x400 + WU/WD = 9
Wd - AM: 5 @ 9:15s, PM: 3 @ 9:20s
Th - PM: 7.5 @ 7:35s
Fr - PM: 5k Race + WU/WD = 7
Sa - PM: 7.5 @ 7:35s
Su - AM: Marathon Pace (26.2 @ 7:35s) 3:18:44 unofficial
Total: ~65
Tu Workout: 75 76 79 78 79 79 80 79 80 78 78 79 (200rec jog->walk) Hot+Humid, felt bad but happy to finish it rather than wimp out which was what I wanted to do at the time. probably 3s difference in effort vs pace, 5 or so sec off what they should be
Fr Race: Work for almost 10 hours, every run in the last 3 weeks have felt bad, I wouldnt have been surprised to finish over 18min, and I told my parents/friends racing that. It's a competitive race typically (less so this year) so I knew I'd have people to run with. Didn't remember Garmin so wore normal watch (so no info on pace till halfway of the double loop course), ran next to/with a few guys for the first 3/4 mile but got infont of them, the next set of people were a ways ahead (but I knew 3 of them and they all have better PRs then I), got through half way in 8:28 then slowly reeled in 2of3 guys by half a mile to go (so 2.5k-4.5k I passed two), had the feeling it would be close and put some serious effort into that last half mile, saw the clock and knew I had it, big smile on my face with about 10s to go, then I realized I hadn't actually got the time yet and finished. second loop was 8:28 as well. Wasn't expecting this at all, no 5k specific work just 1mile training into base(volume). This was my only chance for a 5k this fall so I am happy it worked out, maybe next spring I will join in some track races and do some specific work to get the PR down further. didn't feel fast, but felt 'strong'. Think I will be able to get a good PR at either my 8k or 5M coming up, assuming the 90mile weeks don't get me too fatigued
Su Marathon Pace: Rain on a canal trail (mostly dirt (mud) with some stone sections). was going for 8flat pace which would put pacee at 3:30 for BQ, stayed with him for 12 miles at about 7:53/mi, went ahead of him here(6:30mile) because I had to go to the bathroom, when I was done he just go to the half way point and stopped and told me to keep going (I didn't) he started the second half then stopped again a few minutes later then started to go high 8min pace, I decided to keep going(he ended up dropping completely), but without him I had no goal so at mile 15 I decided to try to get some MP work in (15min of 6:27pace = fail) realized that it was way to slippery/muddy and slowed to 7:10 pace until I caught a guy at mile 22, then paced the rest of the way in with him (goal sub 3:20 and we went under 3:19). felt pretty alright, the mud was pretty rough for the people actually racing, the rain/sub 60F was great though (minus the nipple chafe). Had Gu at 12 and 19, felt pretty alright the whole time, could have knocked off miles at MP at any time (if it was roads), leaves a good feeling heading into the goal marathon