LateRunnerPhil - Tinman Training Through Summer to 5k PR in Sep (Goal ~15:30)

Tjuday wrote:

Tjuday wrote:

Overall, quite pleased with where I am right now, now I just have to drop these 33s until September for a 15:45.

Good progress. Very good indeed. But it's 48s to 15:30 as per the thread title - but you're moving well.

Fingers crossed!

I got bad news everyone. Last September I raced a 5k on the roads in ~16:15. I did a long run the next day with massive fatigue and then got very sick afterwards.

Last Sunday I did a 5k TT on the track - 16:18, so just 3 seconds below my PB. Compared to last year, I wasn't hurting badly and my breathing seemed heavy but normal, last year I was struggling to hang on the top female and was hyperventilating/weird breathing (the only one in the group of ~5) and also felt some fatigue/weakness in my legs.

However, my metabolism got completely screwed last Sunday, and after 2k in I was thinking to give up the TT and go to the toilet, but since the TT started very well I decided to hang on. Afterwards I went to the track toilet and was a mess, vomiting and trying to stay alive. Did a 20 min CD, ate ice cream afterwards and lots of other food.

The next 2 days I spent just eating (6000+ kcal each day, even a lot for me and I usually eat 5000) and sitting in front of the PC feeling very bad. Yesterday I went for a run again, got rolling at one point but then died after 20 min and struggled home. Today I did another run, but wasn't able to break 9 min/mile. Once I was home, I was freezing/shivering, and now I feel like I'm overheating. The 5k TT made me sick again, like the race last year. I also think that massively overeating also causes problems. Now I'm trying to starve a little bit and try to get away with ~3000 kcal a day.

I was able to race 5k's in ~3:20-3:25 and not get sick last year, but 3:15/k seems to completely break down my body. Maybe it has to do with the humid weather (each day very humid for weeks) that seems to have a huge effect on me, even if temperatures are fine and it's cloudy.

My 3k, 5k and 10k times are all in line right now so it's probably not "mental weakness" or "pacing issues" but I might be around my limits for now. The only hope is that the 5k didn't hurt that much, it was just my body/metabolism breaking down and probably constant overeating/hunger, so maybe if I optimize some things there I still have a shot for a good 5k time in a race. For now I'll try to get healthy and recover and then start very easy/casual with training.

And I would wager that LRP produces more lactate than the Ingebrigtsen when racing same distance. For a more experienced runner LT interval can work to build volume. For not as talent athlete he must substitution with faster quality

Can you describe the consistency of your mid-race BM?

Yes, I’m interested in the last 300 meters too.

Phil, man you are a character. Have you ever thought to do the normal thing and just not go crazy.

Why are you eating 6000 calories?

LRP,

Seriously, you're 'hypertraining'. You're running too hard too often in training, and it seems that the only down time you take is enforced. You could be running 16:15 of of 50 - 60 mpw including a tempo run and some pleasantly hard intervals on grass or the road. There's no need to redline like this.

You've had chronic injuries and now you're ill. Your body is sending you a message....you should listen to it.

Lots of people have offered wise counsel on this thread, though sometimes the tone maybe undermines the message. Many of us have gone apeshit in training and learned the hard way that it doesn't work. Learn from this. You will go under 16, but you need to change something or you'll end up with long-term injuries, OTS or plain burnout.

LRP, believe it or not, the many people on here who are telling you to calm down are not trolling you....we're all trying to help.

HOVA wrote:

And I would wager that LRP produces more lactate than the Ingebrigtsen when racing same distance. For a more experienced runner LT interval can work to build volume. For not as talent athlete he must substitution with faster quality

The Ingebrigtsens doesn`t do the short LT-s directly after a race to get volume, they do it to get

faster recovery until next race in a couple of days. Then you can`t do more real faster work.

Maybe you shouldn't put pressure on yourself and respond to disappointments with overtraining or tsunamis of excuses. After the 3k tt you were obviously disappointed and immediately added 3x1000 and 3x200, the following day a longrun of 1:40 and above all a huge amount of excuses. Is that supposed to indicate that it would have worked under reasonably normal circumstances and was basically an outstanding achievement? Now after the 5k tt the same game.

Set realistic goals and pursue a different training strategy.

Ok, now back to the in flight shite explosion....

If he timed it right, he could use the jet propulsion of the shart to gain .001 of time in his TT.

Jan Stensson , Coach JS wrote:

HOVA wrote:

And I would wager that LRP produces more lactate than the Ingebrigtsen when racing same distance. For a more experienced runner LT interval can work to build volume. For not as talent athlete he must substitution with faster quality

The Ingebrigtsens doesn`t do the short LT-s directly after a race to get volume, they do it to get

faster recovery until next race in a couple of days. Then you can`t do more real faster work.

Let me get this straight. Doing LT intervals after a race helps you recover faster? That doesn't sound right.

You have to love this thread due to the totally unnecessary details that LRP adds to his training log. Find myself cracking up nearly every post.

"Did a 20 min CD, ate ice cream afterwards"

"Ate 6000 calories and sat in front of the PC all day"

I appreciate knowing the exact distance, to a tenth of a mile, that he started crowning.

Do we know for sure if he was crowning. Maybe it was a shart?

Phil, spill the tea, ur poop? Show you can be relatable, and in on the joke!

Tjuday wrote:

Phil with a new 5k PR:

16:18.6

Splits: 3:15-3:15-3:18-3:21-3:09

+ great pacing despite solo TT on track

+ very relaxed, didn't hurt / had to suffer at any time

+ best breathing and legs in a 5k ever

+ just a few seconds below PR in a real race

+ weight was quite high, 165 lbs

- digestive problems, really bad after 2 miles and shat myself on the last 300m. Very high humidity and generally overeating probably caused it.

- even without digestive problems, motivation is low to speed up and kick really hard. Threshold/CV training was very effective, but I lack the mindset to go really hard at the end of a hard effort that I had when I trained with harder workouts

Overall, quite pleased with where I am right now, now I just have to drop these 33s until September for a 15:45.

Is this actually real, or is Tjuday a fake account?

Is this taken from somewhere outside LRC?

If it is actually Phil ... why would you put that on the internet, man!?

Bowel movements are just another data field.....really Garmin and strava should include it in their analytics.

Tjuday wrote:

Phil with a new 5k PR:

16:18.6

Splits: 3:15-3:15-3:18-3:21-3:09

+ great pacing despite solo TT on track

+ very relaxed, didn't hurt / had to suffer at any time

+ best breathing and legs in a 5k ever

+ just a few seconds below PR in a real race

+ weight was quite high, 165 lbs

- digestive problems, really bad after 2 miles and shat myself on the last 300m. Very high humidity and generally overeating probably caused it.

- even without digestive problems, motivation is low to speed up and kick really hard. Threshold/CV training was very effective, but I lack the mindset to go really hard at the end of a hard effort that I had when I trained with harder workouts

Overall, quite pleased with where I am right now, now I just have to drop these 33s until September for a 15:45.

Wait a moment. Have you created a new account to talk to yourself?

UmbrellaMan wrote:

Jan Stensson , Coach JS wrote:

The Ingebrigtsens doesn`t do the short LT-s directly after a race to get volume, they do it to get

faster recovery until next race in a couple of days. Then you can`t do more real faster work.

Let me get this straight. Doing LT intervals after a race helps you recover faster? That doesn't sound right.

I've tried it, it works actually. Not long reps, just like 1min on, 30sec rest. I did like 8-10 of them and then I feel pretty fresh actually.