Good luck there!
Planned races are on March 15th and April 26th, both 5km.
I go to a club to sign in today and see if I can do more.
Want times from 400m-10000m this year.
Good luck there!
Planned races are on March 15th and April 26th, both 5km.
I go to a club to sign in today and see if I can do more.
Want times from 400m-10000m this year.
10.02..01.-16.02.2020
Mo:
15.7 km (9.75mi) @ 6:10min/km (9:55 min/mile) with 10 slightly uphill strides
Tue:
Pre-Workout-Run:
4.1 km (2.54mi) @ 6:02min/km (9:42 min/mile) with 3 strides
Workout:
Warmup + 10x( 400m R \w 400m E) + Cooldown
(headwind, up to 62km/h, 7th and 10th were strongly affected)
Warm-up: 3.28 km (2mi) @ 5:46min/km (9:16 min/mile)
400m @80.9s - 400m @2:36min 400m @83.7s - 400m @2:26min
400m @85.5s - 400m @2:30min 400m @82.3s - 400m @2:30min
400m @83.2s - 400m @2:33min 400m @85.5s - 400m @2:38min
400m @84.9s - 400m @2:36min 400m @83.3s - 400m @2:40min
400m @86.2s - 400m @2:47min 400m @84.6s
Cooldown: 2.52 km (1.56mi) @ 6:09 min/km (9:53 min/mile)
Wed.:
10.24km (6.36mi) @5:53 km/min (9:28 min/mile) with 7 slightly uphill strides
Thu:
Pre-Workout-Run:
4.3 km (2.67mi) @ 5:53min/km (9:53 min/mile) with 3 strides
Workout:
Warmup +( 3x3min H + 4x2min H \w 2min E) + Cooldown
Warm-up: 2.8 km (2mi) @ 5:09 min/km (8:33 min/mile)
0.84km @3min (3:34min/km, 5:44 min/mile) 0.39km @2min
0.84km @3min (3:35min/km, 5:46 min/mile) 0.4km @2min
0.87km @3min (3:28min/km, 5:34 min/mile) 0.39km @2min
0.57km @3min (3:29min/km, 5:36 min/mile) 0.38km @2min
0.57km @3min (3:31min/km, 5:39 min/mile) 0.38km @2min
0.57km @3min (3:29min/km, 5:36 min/mile) 0.39km @2min
0.58km @3min (3:25min/km, 5:29 min/mile) 0.35km @2min
Cooldown: 2.55km (1.58mi) @ 5:47 min/km (9:18 min/mile)
Post-Workout-Run:
5.07 km (3.15mi) @ 6:21min/km (10:13 min/mile)
Fr:
10.51 km (6.53mi) @ 5:42min/km (9:10 min/mile) with 8 slightly uphill strides
Sat:
14.42 km (6.67mi) @ 6:02min/km (9:42 min/mile)
Sun:
rest
Week summary:
90.8km (57 mi) , 709m elev, 5:42 min/km (9:10 min/mile)
Happy to have no more 400 R sessions for the weeks to come.
Afraid of those M runs though.
Satisfied with the performance on Thu.
Also cycled around 150km and walked a lot. Legs are pretty tired from this week. Weight is somewhere between 63.5kg and 65kg.
Left ankle-shin hasn't gotten worse but is still worrisome. Probably shouldn't try to lose weight with it being noticeable but I hope that nothing bad happens.
What's that pre and post-workout run?
I see you're taking your easy days ee zee! And great job on that H day. Those are my favorites. Just running by feel. M runs are a pain in the glutes, but they have to be done so that by phase IV, your body can overcompensate and you may smash those records.
What's with that cycling? Part of cross-training or commute?
Daniels suggests an easy run several hours before a workout. This is what I call pre-workout run. The post-workout run is basically a pm run.
I'll be treating I runs as H runs by using the times in the tables. I prefer doing this workouts at lunch time and I don't think I have to run them on a track.
I think M runs also exercise mentality because they are no fun and are so long.
Cycling was basically prolonged commuting and more commuting than usual. Just to get on the fat. Still not sure if I should care about my weight just now. My weight is ok, can be lower, but maybe smarter to lose weight in the next base phase.
I'll try to keep it short from now on.
Too much data is bad for overview.
Mo: 11.5km in 1:02h with 10 uphill strides
Tue: 10.3km in 54:15 with 8 slightly uphill strides
Wed: (1.17km , 1.18km , 1.18km , 1.17km @4:18) (H effort)
Thu: (1.63km , 1.62km , 1.64km , 1.64km @6:15) (T effort)
Fr: 7.4km in 41:53
Sat : rest
Sun: rest
Week summary:
63.2km in 5:29 @5:13km, 562m elev
I'm feeling motivated and stronger aerobically but I am going to take the signs from the ankle seriously. Therefore I'll try to get an x-ray and run easy next week. I listened to myself and what I wrote in the original post: i want to stay healthy
Oh for a second there I thought it was Saturday already. Strong workouts there ?
You're doing the right thing taking it easy until the reason of the pain is diagnosed and worked on.
Goodluck
Thanks.
Just wish I went earlier, like last week, to my doc. There wasn't any reason not to. Even smarter would have been to just rest.
But I noticed on today's E run that it's still good that I can walk without pain and I want to keep it. When my ankle was broken I was quite depressed because I just couldn't move as usual.
Also I'm planning on to race on 15th March 5km and 10km. Kinda primary goal to be fit on this day.
Just really hope that it's more of a nerve problem. Probably the reason why I didn't rest last week was that I couldn't admit that I overtrained but maybe I have. Also I really wanted to do all Daniels workouts and show no weakness.
Maybe it's also important to note that I had several issues in December (pain from left toes to right shin to both calves) and still did a 100mile week. So I assumed and still hope it's just nothing.
But still massively worried.
Running fast ist fun.
I want to get faster.
Don't want to be sick especially when there are no classes.
Hindsight 20/20! Hope it's just a lil nag.
I hope so too.
Couldn't resist to do the 10 M run. Felt too good overall.
Didn't experience pain during the run but didn't have quite the energy since it was quite spontaneous and my last meal was Sat 11 am.
Nevertheless was a good run, think pacing and increasingly worse weather is as well to blame for slow last mile splits:
(6:36, 6:28, 6:37, 6:29, 6:29, 6:38, 6:45, 6:54, 6:47, 7:05)
But you have quite solid runs as well. Wonder why you increased your mileage though. Isn't it against the spirit of Phase 4 and supercompensation like you mentioned?
Also good luck in the race.
The mileage just went up on it's own. I didn't feel anything different, rather I haven't felt this strong in years. The race next week shall show if I did was right or naught. Welcome back though ??
I'll try to keep it short from now on.
Too much data is bad for overview.
Mo: 9.26km/5.76mi 5:18min/km(@8:32 min/mi)
Tue: 11.5km/7.16mi 5:32min/km(@8:55 min/mi) with 10 uphill strides
Wed: Rest
Thu: (0.95km/0.59mi , 0.96km/0.6mi , 0.96km /0.6mi,0.96km/0.59mi, 0.97km/0.6mi @3:34min /w 2min jog) (H effort)
Fr: 4.72km/2.93 mi in 18:45min + 4x200m (40.01s, 42.07s, 40.9s, 37.6s) strong headwind and problems hitting lap button
Sat : 16.6km/10.32 mi @4:36min/km(7:24 min/mi)
Sun::10.38km/ 6.45mi @5:22min/km(8:37 min/mi) with 6 uphill strides
Week summary:
91.3km/56.7mi @5:11min/km(8:20 min/mi), 930m/3051 ft elev
Had x-ray on Thursday, didn't show any signs. surgeon was even kind enough to give me a referral letter to a physiotherapist.
So I will have each week 1-2 competitions as well as physical therapy 1-2x a week in March. Couldn't be better.
Week was good, nothing special in performance but weather wasn't good and effort was there.
Feel good, didn't have pain in the left ankle the last few days and looking forward to the fist races.
Planning on racing until mid May (there will be 5000m/10000m on track).
Goal is to increase VDOT to at least 58 for now.
Mo: 10.56km 5:38min/km with 8 slightly uphill strides (0.4 mmol/L)
Tue: (0.84km, 0.84km, 0.83km, 0.83km, 0.82km, 0.81km) @3min /w 2min jog (1 mmol/L)
Wed: (1.53km, 1.54km, 1.53km, 1.52km, 1.54km) @6min /w 1min jog (2.0 mmol/L)
Thu: 9.16km @5:31min/km (3.4 mmol/L)
Fr: 6.56km @5:40min/km with 8 slightly uphill strides (1.0 mmol/L)
Sat : 8.7km in 33:48min (Race) (Winner was 30:24)
Sun::14.93km @4:41min/km (failed 1E + 5M + 1E + 5M)
Week summary:
95.8km @5:06min/km, 641m elev
This week carbs where always < 100g/day, more like 75g. Measured ketones around 8pm).
Was bad hydrated today on the M run (again), but really did drink only like 0.5l and probably lacked salt. Combined with lack of motivation as well as heavy legs I decided that it is best to stop.
Also I noted that I couldn't possibly sustain a 4:06-4:10 pace another 20min or so. ( I was already out of range after few min).
Now the race: First race ever, had 4 eggs and a coffee for breakfast after a warm-up jog with 3 strides. It was rainy before the start and course was mostly in a forest. Would consider it to be a tough course and I'm really satisfied with my time. Got 10th overall and 2nd in my age group.
I'd say its right where I want to be at this stage.
Next week on Sunday I've planned to race 5km and 10km on the same day (if not cancelled ...)
Really would love to run around 17:30 for the 5km.
Congratulations on the race! So close to the podium! But running M pace run the very next day!!?? Got an injury wish? Always have easy days after a race.
Enlighten me on this mmol/L thingy. I'm intrigued.
I'd say you're more in the 18:00-18:10 range for the 5k but more power to you!
Well I've planned to throw my balls against the wall in March. After that Phase 3 is over and I will go back to around 75km a week as well as less intensity.
But why not run hard if there is no pain. If I was better hydrated and let more time between breakfast and run I might have succeeded.
Based on the guys around me in the race I'm confident I can go for faster than 18. Might not happen but should. I too think that 17:30 next week is fairly unrealistic but I honestly think that next month it will be done.
A value > 0.5 mmol/l of blood ketones basically means I'm in ketosis. You can just google for "blood ketones" and you get more information.
I meant with what device do you measure that mmol/l
It's Keto Mojo
Now that there probably won't be any races in the next months I wonder whether I should stop the program and start a Lydiard like base phase?
Mo: 11.82km @5:48min/km with 10 uphill strides (2.7 mmol/L)
Tue: 8.99km @5:39min/km with 8 slightly uphill strides (0.8 mmol/L)
Wed: (1.12km, 1.12km, 1.12km, 1.11km) @4min /w 3min jog (1.5 mmol/L)
Thu: 1.54km @6min /w 2min jog, 3.02km @12min /w 1min jog, 1.46km @6min + 4x39s (0.19km, 0.19km, 0.2km, 0.2km) (1.3 mmol/L)
Fr: 5.58km @5:49min/km (2.8 mmol/L)
Sat : 10.52km @5:20min/km with 6 slightly uphill strides (2.8 mmol/L)
Sun: 24.15km @4:59min/km (2.3 mmol/L)
Week summary:
110.3km @5:19min/km, 1.183m elev
Thursday was very windy (34km/h). Still hit paces quite well on Wed and Thu.
Obviously no race this weekend. Will stop vo2max workouts, increase mileage, do some fartleks, run as long as its still legal.
Right side of my hip hurts a bit, especially during higher intensity. Left calf is tight. But otherwise body is good.
Feeling tired. Might be overtraining, very low amount of carbs, caffeine withdrawal or all of them combined.
Ran around 60km this week at mostly 4:xx min/km pace with 2 days rest.
Basically run as long as I notice some hip pain. Will continue to do that but will try to get to at least 100 km/week.
94.6km @5:38 min/km pace, all very slow.
Still issues with right side of my hip as well as left foot since Friday.
Focusing on weight loss. Average daily calorie intake for the week was 1793. Will try to cut down to max. 1500.
Eating only mackerel, salmon, eggs, ground beef, beef liver, butter, beef tallow and homemade bone broth.
Don't feel hungry most of the time but energy levels are quite low. Let's see if I manage to get down to 60kg without an injury. Scale showed 66kg this morning.
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