It's all relative

BDR Leftover 5k

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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: 4:38.0 (Florida, May 2015)

5K: 15:33 (Florida, Jan. 2019)

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

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

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

Marathon: 2:26:57 (Washington, July 2019)

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

Personal:

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

Miles:This week: 49.80 Month: 147.36 Year: 3550.00
Slow milesFast milesTotal Distance
352.9432.61385.55
Race: BDR Leftover 5k (3.107 Miles) 00:16:15, Place overall: 3, Place in age division: 3
Slow milesFast milesTotal Distance
8.843.1111.95

AM: local 5k, ~2000 people. Cool premise- super cheap, the medals, glasses, and shirts are all “leftovers” from other races and the awards are all hilarious- mine was a baton-twirler this year for third place. Felt good considering the insane (for me) mileage. 11.95 total mileage and a long warmup with striders. Hoping to run this afternoon, but I have a busy day, so we’ll see.

Comments(2)
Slow milesFast milesTotal Distance
23.303.0026.30

AM: 20.3 miles, finished strong with 3 miles at MP effort.

PM: 6 miles in the cool weather.  Just kidding!  It was 91 and 100% humidity!

Grading myself for week 3 (through yesterday/Saturday):

Mileage (B): I still feel WAY better than any other time I’ve been to 100mpw or more. Grade remains lower until I show some more consistency.

Speed (D): Again, the miles won’t mean anything until I start to get uncomfortable. I did run an okay 5k to end the week with tired legs to say the least and had some decent speed on Monday.

Nutrition (A-): On point, but a bit too much meat.  Once a day tops and in smaller increments seems to feel best.  Also, substituted broccoli for my filler vegetable this week- huge mistake, as this was the most farting I've done in a long time: 10/10 do not recommend.

Racing weight (B): Weight: 144.  Four more pounds this week, and I'm feeling pretty motivated about it, as I am getting close, so I'm excited to almost be able to fuel 100% of the kcals I need again.

Comments(2)
Slow milesFast milesTotal Distance
16.100.0016.10

AM: 10.1 miles easy

PM: 6 miles easy

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Slow milesFast milesTotal Distance
13.056.0019.05

AM: 11 miles, 3 of them fast.  Workout was 1600, 1200, 800, 3x400 with 400 recoveries for the longer stuff and 200 recoveries for the short stuff.  Started at 5:15/mile pace and sped up from there.  Felt very manageable.

PM: 8 miles, 3 of them fast again.  I did the same workout, but now in 90+ degree heat and sun.  I ran slightly faster than this morning, finishing with a 1:15, 1:14, and a 1:12.  

Comments(2)
Slow milesFast milesTotal Distance
21.300.0021.30

AM: 11.3 miles, some extra bridges just because.

PM: 6 miles

Late PM: 4 more miles.  National running day... right?

Comments(1)
Slow milesFast milesTotal Distance
11.457.0018.45

AM: 10.35 miles, 16x100, and 2x800 fartlek style during the final 4 miles of the run.

PM: 8.1 miles on the treadmill, did a workout of 2:30 on, 90 seconds off with a 2:30 after every 4 intervals until I got to 5 miles.  Tired legs hurt my mindset a bit, but the workout was very doable throughout.  To be over 101 miles on a Thursday is a bit ridiculous even to me, so I'm not surprised I'm a bit tired.

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Slow milesFast milesTotal Distance
16.600.0016.60

AM: 10.4 miles easy.

PM: 6.1 miles easy.

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Slow milesFast milesTotal Distance
12.200.0012.20

AM: 12.2 rainy miles over the bridges in Clearwater with Anthony.

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~`

Grading myself for week 4:

Mileage (A-): Very happy with my mileage.  One more week until I have a recovery week.

Speed (D+): I did do some speed, but I have to increase my effort and my times are pretty bad.

Nutrition (A-): Happy I can eat calories again.

Racing weight (B+): Weight: 142.  I'm down two more pounds this week, and only two until race weight.  I am okay with holding this weight.

Comments(2)
Slow milesFast milesTotal Distance
30.101.0031.10

AM: 21 miles with a bunch of bridges, fast 1 mile finish hard.

PM: 10 miles.  Was only planning 4 or 5, but it rained- it never rains.  When it rains, the humidity melts away and the temperature drops into the 60s, so you have to savor it.

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Slow milesFast milesTotal Distance
16.700.0016.70

AM: 10.2 miles.  

PM: 6.5 miles.

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Slow milesFast milesTotal Distance
12.256.5018.75

AM: 10 miles with a shorter workout helping Anthony out on his intervals.  4x1000 @ 3:15-3:20s average.

PM: 8.75 total miles.  Workout: 2x200, 6x1000 with full recovery jogs.

Splits- 2x200s at effort, then for the 1000s- 3:15, 3:09, 3:08, 3:09, 3:10, 3:09. 

I don't know how I did that workout solo- it's 90 degrees here and insanely humid- but I am happy with it.  I gave nominal effort until the final interval where I did fall behind a bit on pace and had to push for 150m.  Completely drenched.

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Slow milesFast milesTotal Distance
16.450.0016.45

AM: 10.1 miles.  I was exhausted for this run.  8:56/mile average, and that pace wasn't even easy on my body.

PM: 6.35 miles.  Felt so much better than this morning.

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Slow milesFast milesTotal Distance
14.506.0020.50

AM: 10.5 miles.

PM: 10 miles, with a workout.6xmile with 2:30 jog recoveries. 

Splits- 5:27, 5:24, 5:24, 5:24, 5:23, 5:22

Comments(2)
Slow milesFast milesTotal Distance
12.200.0012.20

AM: 12.2 miles, 7:30/mile average.

Comments(1)
Slow milesFast milesTotal Distance
14.500.0014.50

AM: 11 miles.

PM: 3.5 miles.

Comments(1)
Slow milesFast milesTotal Distance
10.000.0010.00

AM: 10 miles

Off for a long vacation, likely with no running.

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Slow milesFast milesTotal Distance
2.000.002.00

PM: 2 miles

No running this last week means I am severely feeling it here in Florida.

Figuratively, my legs felt like nightmares on this run.  Both of them.  Everywhere.  Who knew taking an extended leave from running too much would cause such pain when re-starting?!  

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Slow milesFast milesTotal Distance
15.300.0015.30

AM: 8 miles

PM: 7.3 miles

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Slow milesFast milesTotal Distance
16.100.0016.10

AM: 10.1

PM: 6

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Slow milesFast milesTotal Distance
17.100.0017.10

AM: 10.1

PM: 7 miles

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Slow milesFast milesTotal Distance
16.500.0016.50

AM: 10

PM: 6.5

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Slow milesFast milesTotal Distance
11.000.0011.00

AM: 11 miles

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Slow milesFast milesTotal Distance
25.400.0025.40

AM: 20.1 miles

PM: 5.3 miles

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Slow milesFast milesTotal Distance
352.9432.61385.55
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