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Location:

FL,United States

Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified course PR's:

Mile: 4:28.0 (Florida, Jan 2020)

5K: 15:33 (FL, Jan. 2019)

10K: 34:31 (FL, Sept. 2015)

15K: 50:07 (FL, Feb. 2017)

1/2 Marathon: 1:12:33 (FL, Feb. 2017)

Marathon: 2:26:57 (WA, July 2019)

100k (63.3 miles, trail): 9:11:00 (FL, Jan. 2019)

Personal:

I started running in 2010 and have (mostly) kept it a habit ever since!  

Miles:This week: 42.50 Month: 270.15 Year: 270.15
Slow milesFast milesTotal Distance
12.504.0016.50

AM: 9.1 miles with two fast doing a workout with 200s.  Workout was two sets of 8x200 with 200 jogs in between, 16 total.  Goal was to run them at 5k reach goal pace and have it feel easy.  Averaged 36 seconds on them all.  Fortunately, I can say even running in my trainers this workout felt wicked easy.  There were also six of us running and staying grouped together, so it did make it a bit more fun.  This afternoon I think I am going to repeat the workout, but now on the other side of the spectrum- 30-32 average for every interval and try to cap each set with a 28-29.

~~~~~~~~~~~~~~~

PM: 7.4 total miles, 2 of them fast.  Same workout as the AM, just different focus/effort.  I went hard this afternoon with full jog recoveries.  2 sets of 8x200 with 600 between the sets and 200 jogs with Jeremy and John.  Still ran in my trainers.

Splits- 30, 31, 30, 30, 30, 31, 31, 29..... 31, 30, 31, 30, 30, 31, 31, 30

This does bode well for this Saturday confidence-wise.  The 36-second ones this morning felt wicked easy.  The 30/31-second ones this afternoon felt hard, but I never reached deep, and I went right into a recovery jog each time.  Now it is just up to the intangibles.  The speedwork suggests I can do it.  The anaerobic capacity is built enough.  My biggest mistake has been not continously hitting those workout paces but only getting a couple of workouts to pace.  At least I'm not kidding myself, I do have a shot at 14:59.  Confidence-wise, I'm 15:15 shape.  Fitness-wise I'm 14:55 shape.  Mindset-wise, it's just which version of myself shows up that day.  Likelihood of blowing up if my mindset is there?  Quite high.  Fortunately, I can't imagine falling any slower than 15:45 or so even if I completely fall apart, which is still pretty respectable- but I will not be happy!

I did ask four guys individually to help me pace a 4:48 mile (or as much as they could!) of it, but so far 3 of the 4 told me they couldn't for various reasons.  I'd much rather rely on them and just flow.  But I guess my mindset now has to be to focus on my watch and try to relax.

Comments(1)
Slow milesFast milesTotal Distance
10.800.0010.80

AM: 5.7 miles

PM: 5.1 miles

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Slow milesFast milesTotal Distance
15.200.0015.20

PM: 15.2 miles

Add Comment
Slow milesFast milesTotal Distance
38.504.0042.50
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