It's all relative

September 2019

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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: 54.80 Month: 202.80 Year: 3001.27
Slow milesFast milesTotal Distance
175.9526.85202.80
Slow milesFast milesTotal Distance
6.605.0011.60

AM: 6.6 miles outside followed immediately by a 5-mile progression workout on the treadmill into some maintainance work at the gym.

Workout was- start at 9.5mph with incline and progress to 12.0, increasing 0.1mph every minute, and then finish the progression once you get to 5 miles.

This is easily one of my favorite workouts.  I can always get up for this workout mentally, and the forgiving treadmill, fan, and air conditioning make for a pleasurable experience when compared to being outside.  I think it's a good idea to roll into it on tired legs and from being outside.  It almost feels like a performance-enhancing thing, as my body is sweating *so* much prior to the treadmill, than when I get on the treadmill I am breathing easy and cool even at 10+ mph, while 10 minutes before that I was slogging hard and burning up while running effort-full at 7:45/mile.

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles solo.  I haven't felt this good on multiple runs in a while.  I think I'm finally back to healthy after the marathon.

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Slow milesFast milesTotal Distance
11.406.0017.40

AM: 9.1 miles, 3 of them faster but still slightly slower than marathon pace, but I did give effort.

PM: 8.3 miles total, 3 of them faster.  Workout was 6x800, aiming for right around marathon pace running with John.  My goal was honestly to run 2:48 for each interval and help John put together a good workout, and on intervals 7 & 8 to sprint in anaerobically the last 200m of each.  This felt insanely comfortable, which makes sense as it is basically marathon pace.  400 recoveries at an 8:00/mile pace.

Splits- 2:54, 2:48, 2:48, 2:46, 2:38, 2:36

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

I feel phenomenal.  My body feels good, my legs feel fast, I want to run more, and am literally excited to get out there.  I tend to always forget how much marathons and/or injuries rip out from your soul.  I am just surprised I feel this good running outside in this garbage weather.  I can only remember feeling this way one year out of my 10 years running- 2017.  That is a great sign.

Comments(2)
Slow milesFast milesTotal Distance
3.803.607.40

PM: so Iíve been really wanting to let loose, so I headed onto the treadmill and got off some energy. The workouts yesterday just didnít fill me up. I figured, Iíve got nothing to train for, so whatí the heck- go nuts.

Workout was 5:00 on, 90 seconds jog, 6:00 on, 90 seconds jog, 7:00 on, all at 5:00/mile pace.

I was pleased. I enjoyed the time progression and the mental side of the treadmill workout. The fan and the air conditioning was also a nice touch.

Comments(1)
Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles 

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Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles 

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles 

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Slow milesFast milesTotal Distance
13.100.0013.10

AM: 13.1 miles with John.  I was ready to fly, but resisted the urge, as John isn't (understandably) a big fan of spontaneous workouts!

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Slow milesFast milesTotal Distance
0.000.000.00

No running.  Unplanned- worked a long, long day.  Will skip tomorrow AM as well.

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Slow milesFast milesTotal Distance
12.153.0015.15

PM: 15+ miles, 3 of them fast with John, and then some easy with Greg.  Workouts was a ladder down- 1600, 1200, 800, 800, 400 with 200 recoveries.

Splits- 5:34, 3:58, 2:35, 2:29, 1:11

I felt surprisingly tired for the last two intervals particularly with how dramatically easy the first 3 intervals felt, but I guess that's a pretty short jog recovery, so I guess that is to be expected and seems like a reasonable reason.  I really like running hard with John- he is incredibly reliable.

Next week I'll start giving these workouts the business.  I followed the workout up by running a bunch of miles with Greg.  I had planned on making it a short day (8 miles) but we just got to talking, and all of a sudden I was at 15 miles- that was a nice surprise, as it's my longest run since my marathon. 

Comments(1)
Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles and some body weight stuff.

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Slow milesFast milesTotal Distance
5.852.508.35

PM: short warm up then a workout solo, followed by some body weight stuff.

Workout was 1x8:00, 2 minutes running @ regular pace (intending not to recover fully), 1x5:00, all at full effort/ just over 5:00/mile pace.  Definitely need some new footwear.  I was planning on doing 6 minutes on either side, but I just felt I should keep going on the first interval since I found a groove, so I just shortened the second one.

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles easy, and some prep for the dri tri.

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Slow milesFast milesTotal Distance
14.600.0014.60

AM: 9 miles on the tready, followed by some hard rowing at the gym.

PM: 5.6 miles with some dri tri work.

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Slow milesFast milesTotal Distance
17.100.0017.10

AM: 17.1 miles

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles, with dri-tri work at the end (full two sets).

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Slow milesFast milesTotal Distance
10.756.7517.50

AM: 10 miles total with a workout: 5x1200 with 2:00 minute strict recoveries.

Splits- 3:54, 3:50, 3:50, 3:50, 3:57

PM: 7.5 miles total with a workout with John: 6x800 with 200m recoveries.

Splits- 2:48, 2:48, 2:42, 2:39, 2:38, 2:37

Did not reach in the tank at all.  The last split in the AM I did mentally check out of before I started it however, but it was still pretty easy (I just didn't want to do it!)

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Slow milesFast milesTotal Distance
10.100.0010.10

PM: 10.1 miles and rowing for the dri-tri.  Did double sets of the rowing.  Finished with another 4 miles of running outside.

3,000+ miles for the year!  Happy to be above that mark again.  Actually, I'm pretty happy with almost everything running related this year. 

Comments(1)
Slow milesFast milesTotal Distance
175.9526.85202.80
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