Week 25 (July 19 - July 25)
SUN: Rest
MON: 60 min walk
TUE: 40 min walk w/t 1 min runs
WED: 60 mins walk + 6 strides
THU: 4 km with 5 min walks and 1 min runs
FRI: 5 km @ 4:50/km
SAT: OFF
Mileage 14 km
Week 25 (July 19 - July 25)
SUN: Rest
MON: 60 min walk
TUE: 40 min walk w/t 1 min runs
WED: 60 mins walk + 6 strides
THU: 4 km with 5 min walks and 1 min runs
FRI: 5 km @ 4:50/km
SAT: OFF
Mileage 14 km
Week 26 (July 26 - Aug 01)
SUN: 8.6 km @ 5:11/km
MON: 7 km @ 5:08/km
TUE: 10 km @ 4:56/km
WED: Strength
THU: 9.3 km @ 5:24/km
FRI: 8 km @ 5:28/km
SAT: 10km @ 5:30/km
Mileage 53 km
Bought running sunglasses, no more mosquitoes in eyes.?
Week 27 (Aug 02 - Aug 08)
SUN: 2 hours of gardening/weeding/ploughing
MON: 7 km @ 4:42/km
TUE: 11.5 km @ 5:40/km
WED: 9.0 km @ 5:34/km
THU: 6 km @ 5:25/km
FRI: 7 km @ 5:20/km
SAT: 10 km @ 5:10/km (2k TT with splits of 3:24, 3:34)
Mileage 51 km
2 km TT on Saturday, 100% humidity, 37-degree Celsius temperature.
Week 28 (Aug 09 - Aug 15)
SUN: OFF
MON: 8 km @ 5:09/km
TUE: 8 km @ 5:10/km
WED: OFF
THU: 7.6 km @ 5:02/km
FRI: 9 km @ 4:54/km
SAT: OFF
Mileage 33 km
Life goes on, weeks add on.
nice! keep up the mileage! when are you going for your next time trial?
a 5k this saturday! Thanks for checking it out, EGF! How goes your running?
im currently injured :/ but thats good! you seem in fantastic shape!
That sucks boi! Take proper rest and strengthen the weakness that caused the injury.
Week 29 (Aug 16 - Aug 22)
SUN: 7.44km @ 5:14/km
MON: 11 km @ 5:11/km
TUE: 9.6 km @ 5:21/km
WED: Rest
THU: 6.4 km @ 4:53/km
FRI: 9 km @ 4:10/km
SAT: OFF
Mileage 36 km
Did a 5k tt on friday. Ended up in the ballpark of 18:30-18:40.
Week 30 (Aug 23 - Aug 29) HAL HIGDON PLAN
SUN: OFF
MON: 5 km @ 6:01 min/km
TUE: Strength/GYM
WED: 7 km @ 5:10 min/km
THU: 6*400m @ 3:15 - 3:35 min/km w/t 400m jog
FRI: 5 km @ 5:10 min/km
SAT: 8 km @ 4:50 min/km
Mileage 35 km
I give you advice:
With VDOT=59 stop all doing any kind of tempos, intervals, and so on... forget everything, do not race also. Just run easy miles zone 1-2-3(low end) about 6-12 months in a row, do your core workouts, gradually easy-easy increase easy miles every month.
Just base building, believe me it will help you reach your potential much faster and much higher! Many beginners, but advancers also, do this mistake: in the beginning of their running life they already include high intensity workouts, you do not need this nothing, because you influence on your heart and it will loose flexibility and possibility to expand in the future, thus making plato very fast and low level, and after that many people will say: what can I do? I have reached my genetic potential, which is not true...
2000 km at zone 1-2-3(low end) just easy f..cking boring miles increased my VDOT from 46 to 66 without any kind of tempo, LT, intervals, etc. And now I started to put "ice on caking"- tempo, intervals, and so on and targeting first marathon directly to sub 02:30!!! Because I did not follow my EGO, and just ran in the beginning so slowly, so boring thousands of miles from pace 10mile/min, but now I already able to run easy pace at 04:30min/km, while my friends still stuck on 05-05:30min/km but doing a lot of complicated workouts... ah-ha-ha.
Wow, that is... unconventional. Do you have a running log I could take a look at? A VDOT of 66 is beast!
Thank you for stopping by! Appreciate your advice :)
Week 31 (Aug 30 - Sept 05) HAL HIGDON PLAN
SUN: 14 km @ 5:01 min/km
MON: 5 km @ 5:55 min/km
TUE: 6.46 km @ 4:39 min/km
WED: 8.1 km @ 6:48 min/km
THU: OFF
FRI: 8 km @ 4:48 min/km
SAT: 5 km @ 5:05 min/km
Mileage 46.56 km
Shitty week. Might have to go for wisdom teeth extraction next week. FUUUUUUUUU
Nice! Keep your legs fresh, everyone has bad workouts and next week will be different. Make sure you are focusing on sleep and protein consumption. 1.4g/kg of bodyweight is typical amounts of protein. 9-10 hours of sleep is best potential recovery. You want to take advantage of every recovery tactic out there. After a hard workout stretch several times that day, and rest. Ice anything that hurts, it won't take long but could be preventative.
Congrats on the 5k! over a minute faster than the last is awesome! you are almost there!
Hope this helps!-EGF
Ey EGF. Thanks for all that info! How goes your running?
Week 32 (Sept 06 - Sept 12) ----------
SUN: 7 km @ 4:25 min/km
MON: OFF
TUE: OFF
WED: OFF
THU: 5 km @ 6:25 min/km
FRI: 3km @ 5:38 min/km
SAT: 5 km @ 5:05 min/km
Mileage 20 km
Had my wisdom tooth extracted on MONDay, which still hurts btw cuz I got the stitches removed today. The past week was me mostly dealing with a constant miserly pain.
THIS TOO SHALL PASSSSS
Week 33 (Sept 13 - Sept 19) DANIEL's 800m Phase 2
Sunday : 12.5 km @ 4:54 min/km
Monday : 7.0 km @ 5:00 min/km
Tuesday : 8.0 km @ 5:05 min/km
Wednesday : 10.5 km @ 5:45 min/km
Thursday : 8 km @ 5:15 min/km
Friday : 8.4 km @ 5:40 min/km
Saturday: 8 km @ 5:25 min/km
Mileage 62.4 km
Got bit on the neck by some wasp or bee or some sh**. Hurt like a biotch. Recovered from wisdom extraction. That's great. Started daniel's 800m plan.
Week 34 (Sept 20 - Sept 26) DANIEL's 800m Phase 2
Sunday : 12 km @ 5:25 min/km
Monday : 7 km @ 5:15 min/km
Tuesday : 8.0 km @ 5:05 min/km
Wednesday : 11 km @ 5:30 min/km
Thursday : 8.2 km @ 5:20 min/km
Friday : 11.6 km @ 5:30 min/km
Saturday: 6 km @ 6:30 min/km
Mileage 63.8 km
Feeling fast with those 200m repeats. Dying on 400's.
Week 35 (Sept 27 - Oct 03) DANIEL's 800m Phase 2
Sunday : 13.2 km @ 5:06 min/km
Monday : 8.5 km @ 5:20 min/km
Tuesday : 8 km @ 5:10 min/km
Wednesday : 12 km @ 5:00 min/km
Thursday : off
Friday : 12.8 km @ 5:50 min/km
Saturday: 9.3 km @ 6:00 min/km
Mileage 63.8 km
I missed running in the cool winter/fall. Feel strong all the time now.
Hey again! Sorry I didn't reply but I am officially uninjured yay! I am planning on doing our short cross season and then going after a sub 4 50 mile. If I could add about your training, perhaps add in one short session after one workout each week where you focus on 800 meter race pace. That will make the transition into race pace a whole lot easier. It can be something short, like 2-4x200s @ 800 race pace with full recovery. It will save you a bit of time in the long run. Do it on a day where you are feeling pretty good, probably not after a long run, definitely not on a recovery day.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year