Sat Sri Akal
I'll be logging my running trials and tribulations here. Welcome to the weekly log.
Age 24 YO
Height 180 cm
Weight 60 Kg
Personal Bests 1500m - 04:40 (Dec 2018), 3200m - 10:45 (Feb 2, 2020), 5000m - 18:10 (December 2018), HM - 1:23:00 (January 2018), FM - 3:33:33 (September 2016)
Nutrition Chia seeds, roasted pumpkin nuts, coffee, peanut butter and oats is my staple diet. Rest is the typical north Indian food aka Dal and roti.
Goal(s) Go sub 17:00 in the 5k by the end of 2020. Long term goal is to reach my genetic potential.
I started proper training after I got my hands on Jack Daniels Running Formula 3rd edition in August 2019 when I was recovering from a tibial stress fracture due to haphazard training. Started with the white plan of run/walk, then progressed to the red plan, then the blue plan. Then began the 5k (40-50miles) training plan. Currently finishing up phase III aka the interval phase. I'm at 60 miles/week so I'd be doing phase IV of the (60-70miles) plan. Had been training on a vDOT of 56 which I recently upgraded to 59 based on the recent 2-mile race.
Week 1 (Feb 2 - Feb 8)
SUN: 2mi Race with 2mi WU + 2mi CD. (NEW PB) 🔥🔥🔥 (RACE)
MON: 9mi @ 7:30/mi + 10* 100m Strides (EASY)
TUE: 9mi @ 7:30/mi + 8* 100m Strides (EASY)
WED: 2mi WU + 5*1k @ 3:25/km w/t 400m jog + 2mi CD + Strength/Weights (INTERVALS)
THU: 8mi @ 7:30/mi (EASY)
FRI: 2mi WU + 3mi @ 5:59/mi + 4*200m @ 38sec w/t 200m jog + 2mi CD (Threshold)
SAT: 8mi @ 7:30/mi + 8*100m Strides + ABC Drills (EASY)
Mileage 57 miles
Mileage dipped below 60 due to Sunday's Race.
Sat Sri Akal
Week 2 (Feb 9 - Feb 15)
SUN: 3mi @ 6:19/mi (Busted 10miler)
MON: 9mi @ 7:50/mi + 10* 100m Strides (EASY)
TUE: 9mi @ 7:20/mi + 8* 100m Strides (EASY)
WED: AM 3mi @ 8:00/mi (EASY)
PM 2mi E + 6*3min hard + 2min jog + 2mi E (9mi) + Strength/Weights (INTERVALS)
THU: AM 3mi @ 8:10/mi (EASY)
PM 2mi WU + 5* 1 mile @ 6:00 w/t 1:00 min rest + 6 Strides + 1 mile CD (9mi) (THRESHOLD)
FRI: 9mi @ 8:35/mi (EASY)
SAT: 8mi @ 8:00/mi + 8*100m Strides + ABC Drills (EASY)
Mileage 64 miles
Felt out-of-whack- on my Sunday Marathon pace 10 miler. So cut it short and adjusted the mileage to the subsequent easy runs. Next week I begin phase IV of the plan with the starting mileage of 65/week. Played some 5-side soccer in the evening.
Week 3 (Feb 16 - Feb 22)
SUN: 16.3mi @ 7:50/mi (LONG)
MON: 8mi @ 8:00/mi + 8* 100m Strides (EASY)
TUE: 2mi WU +3* 2 mile @ 11:58 w/t 2:00 min rest + 1 mile CD (9.4mi) (THRESHOLD)
WED: 8mi @ 8:00/mi (EASY)
THU: 8mi @ 8:10/mi (EASY)
FRI: 2mi E + 6*4min hard + 3min jog + 1mi E (9mi) + Strength/Weights (INTERVALS)
SAT: 8mi @ 8:10/mi + ABC Drills (EASY)
Mileage 67.3 miles
Pretty strong week overall. 0 nags whatsoever. 10k race coming up next week. Fired up!!!
Week 4 (Feb 23 - Feb 29)
SUN: 16mi @ 7:50/mi (LONG)
MON: 8mi @ 8:20/mi + 6* 100m Strides (EASY)
TUE: 7mi @ 8:00/mi (EASY)
WED: 2mi WU +3* 1 mile @ 5:59 w/t 2:00 min rest + 2mi CD (THRESHOLD)
THU: 7mi @ 9:10/mi (EASY)
FRI: 5mi @ 8:30/mi (EASY)
SAT: 4mi @ 7:50/mi + ABC Drills (EASY)
Mileage 55 miles
Felt dead in the long run, right from the start had GI issues. Taper week. Shifted the tempo workout to Wednesday and took the rest of the days easy. The tempo mile runs felt easy to perform at sub 6:00 pace. Let's see how I do tomorrow in the 10k.
Week 5 (Mar 01 - Mar 07)
SUN: 2mi WU + 10k (RACE)
MON: 7mi @ 7:50/mi (EASY)
TUE: 9.4mi @ 7:51/mi (EASY)
WED: 9mi @ 8:05/mi (EASY)
THU: 2mi WU +2* 2 mile @ 11:58 w/t 2:00 min rest + 1mi CD (THRESHOLD) + STRENGTH
FRI: 2mi WU +6* 4min H w/t 3:00 min jog + 1mi CD
SAT: 9mi @ 7:50/mi + 6* 100m Strides (EASY)+ ABC Drills
Mileage 58 miles
The race went abysmally poor. Started off at 5:00-5:10 pace which was a piss poor choice, to say the least. Faded away slowly. Had to stop after 4 miles into the race. Walked a little. And finished off I think in the '40s. One thing I've learned is to focus on running negative splits. I will be incorporating those in my daily runs, running the last 2 miles slightly faster.
The rest of the week is going fine. I feel the fire to improve and reach higher heights. But patience is painful.
Week 6 (Mar 08 - Mar 14)
SUN: 18mi @ 7:51/mi (LONG)
MON: AM 3mi @ 7:51/mi (EASY)
PM 7mi @ 8:00/mi + 6* 100m Strides (EASY)
TUE: 2mi WU +3mi @ 17:58 w/t 2:00 min rest + 2mi @ 11:58 + 1 mile CD (8mi) (THRESHOLD)
WED: 7mi @ 7:54/mi (EASY) + Strength/Weights
THU: AM 7mi @ 8:02/mi (EASY)
PM 3mi @ 9:00/mi (EASY)
FRI: 2mi E + 8*3min hard + 2min jog + 2mi E (9.5mi) (INTERVALS)
SAT: AM 7mi @ 8:30/mi (EASY)
PM 2mi @ 7:55/mi (EASY) + ABC Drills
Mileage 72 miles
Races being cancelled which is a bummer as this is the phase IV of the 5k plan when I ought to be setting PR's left and right. Might have to do a time trial but I suck at pushing myself in those.
Corona fears are mounting and I don't know what is in store for us in the near future. Laces crossed :/
Highest long run and highest mileage week achieved. Will stay at 70 levels for a few weeks now.
Week 7 (Mar 15 - Mar 21)
SUN: 17.5mi @ 7:48/mi (LONG)
MON: 8mi @ 8:00/mi + 6* 100m Strides (EASY)
TUE: 2mi WU +2*2mi @ 11:58 w/t 2:00 min rest + 2mile CD (8mi) (THRESHOLD)
WED: 8mi @ 7:50/mi (EASY) + Strength/Weights
THU: AM 7mi @ 7:55/mi (EASY)
PM 3mi @ 8:30/mi (EASY)
FRI: 2mi E + 10*2min hard w/t 1min jog + 2mi E (8mi) (INTERVALS)
SAT: AM 7.4mi @ 8:11/mi (EASY)
PM 2.6mi @ 7:55/mi (EASY) + ABC Drills
Mileage 70 miles
No races in sight. Country will be under lockdown soon. Still have the freedom to run around. Grateful for having found an abandoned road in a place like India where we are packed like sardines. I have also started to train my breath holding capacity through freediving apnea tables, today I could hold my breaths for 90 seconds. Will test again in 2 weeks from today.
Be safe yall.
Week 8 (Mar 22 - Mar 28)
SUN: 17mi @ 7:50/mi (LONG)
MON: 7mi @ 8:00/mi + 6* 100m Strides (EASY)
TUE: 2mi @ 8:00/mi (EASY)
WED: OFF ( Did a 7 min plank🌞)
THU: 2mi @ 8:30/mi (EASY)
FRI: 2mi @ 7:30/mi (EASY)
Mileage 30 miles
Having a hard time rising up at 4:00 am to run like a scaredy cat. Actually having a hard time to sleep by 10:00 pm. So, this turned out to be a forced week down. I'll run a 2mi TT at 3 am tomorrow ie Sunday. The police here has been beating peeps on the street. Beat first, question later.
Week 9 (Mar 29 - Apr 04)
MON: 3mi WU + 1mi @ 5:50 + 1.6mi CD
TUE: 4mi @ 7:28/mi
WED: 4mi @ 7:30/mi
THU: 4mi @ 7:38/mi
SAT: 7mi @ 7:44/mi
Mileage 35 miles
The TT was a piss poor show. Had planned to run 2mi but gave up as soon as strava said "first mile in 6 minutes". Going back to base building upto 90 miles, then run a 5k to set the vdot and start an HM plan.
Week 10 (Apr 05 - Apr 11)
SUN: 7mi @ 7:44/mi
MON: 16.8mi @ 8:19/mi
TUE: 7mi @ 7:50/mi, 3mi @ 10:00/mi
WED: 7mi @ 7:51/mi, 3mi @ 9:00/mi
THU: 7mi @ 7:40/mi, 3mi @ 9:20/mi
FRI: 9.5mi @ 8:42/mi
SAT: 10.5mi @ 8:54/mi
Mileage 74 miles
Just a base building week of easy mileage. Bored out of my wits.
Week 11 (Apr 12 - Apr 18)
SUN: 6mi @ 7:26/mi
MON: 11.4mi @ 7:50/mi
TUE: 8mi @ 7:29/mi, 4mi @ 8:15/mi
WED: 7mi @ 7:46/mi, 4mi @ 8:47/mi
THU: 8mi @ 7:49/mi, 4mi @ 9:08/mi
FRI: 8mi @ 7:59/mi, 4mi @ 8:47/mi
SAT: 7mi @ 7:54/mi, 4mi @ 8:00/mi
Mileage 75 miles
Hay fever >>>> Covid 19
Falling in love with my daily 4mi evening double run.
Week 12 (Apr 19 - Apr 25)
SUN: 18.5mi @ 8:05/mi
MON: 7mi @ 7:48/mi
TUE: 7mi @ 7:55/mi, 3mi @ 8:35/mi
WED: 7mi @ 7:50/mi, 3mi @ 7:54/mi
THU: 7mi @ 8:20/mi, 3mi @ 8:04/mi
FRI: 7mi @ 7:44/mi, 3mi @ 7:37/mi
SAT: 7mi @ 8:06/mi, 3mi @ 8:00/mi
Mileage 75.5 miles
All about that base!🤪 Corona in the neighborhood finally. Makes it that much more real.
Week 13 (Apr 26 - May 02)
SUN: 10mi @ 8:05/mi
TUE: 5mi @ 8:22/mi
WED: 5mi @ 8:03/mi
THU: 5mi @ 8:12/mi
FRI: 3mi @ 8:07/mi
SAT: 7mi @ 8:16/mi
Mileage 35.5 miles
Over with down week. It was really a downer. Felt depressed ☹️. Now time to ramp the mileage all the way to 80 for the next three weeks, all with easy running and strides.
Week 14 (May 03 - May 09)
SUN: 19mi @ 8:40/mi
MON: 10mi @ 8:10/mi
TUE: 10mi @ 8:32/mi
WED: 10mi @ 7:50/mi
THU: 5mi @ 8:12/mi
SAT: 10mi @ 7:45/mi
Mileage 65.5 miles
This Saturday thought I was done for as I vomited probably due to dehydration. It is getting hotter outside must take a water bottle with me and these single 10 mile runs are taking a toll on my health must wake up early and get doubles everyday.
Hey i dont know if you forgot about it, but on the very first day it said you got a 2 mile PB... what was it ? or did i miss it ?
Hey EGF. It was a 10:45.
Week 15 (May 10 - May 16)
SUN: 10mi @ 7:50/mi
MON: 10mi @ 7:55/mi
TUE: 16mi @ 7:25/mi
THU: AM 8mi @ 7:50/mi PM 5mi @ 8:30/mi
FRi: 7mi @ 7:45/mi
SAT: 10mi @ 9:00/mi
Mileage 66 miles
Miserable week. Feeling dead all the time. No energy to get up from the bed, hate laying on the bed. The heat is getting unbearable. Need to wake up earlier which means I have to sleep earlier which is a total bummer. Easy running is the worst part of running. The endless grind..ugghhh
Life keeps making different plans, still haven't gotten to 80 miles yet. GODDAMN IT LIFE!!
You already seem kind off tired, you really shouldnt be pushing the mileage even more when you are already dead.
Take a couple weeks on 60 mpw and you will probably feel fresh again to increase the mileage. Generally, when my long run is completely in control, then i know it is a good time to increase mileage.
I ran a 9 mile long run today and it was super bad, very slow pacing and my back hurt for a long time. So i say to myself to do another week at the same mileage, to do it better the next time.
I was struggling through 4.5 mile runs a couple weeks ago, now i have doubled that for my long run. This will work out man, keep it up!
Thank you. I'll try the long run this time and see what pops up.