It's all relative

December 2018

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Member Since:

Feb 08, 2015

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Certified road course PR's:

Mile: 4:38.0 (Florida, May 2015)

5K: 15:51 (Florida, April 2017)

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

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

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

Marathon: 2:47:56 (FL, Nov. 2015)

Short-Term Running Goals:

Upcoming Races

None

Personal:

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

Miles:This week: 50.50 Month: 265.50 Year: 2887.86
Slow milesFast milesTotal Distance
245.8019.70265.50
Slow milesFast milesTotal Distance
15.000.0015.00

AM: 15 miles, then the gym.

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Slow milesFast milesTotal Distance
24.000.0024.00

Noon: 24 miles.  Felt great, but went very slow once Elia joined up with me.  I think that made it more difficult, but I tried to stay positive.  3 hours and 3 minutes.

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Slow milesFast milesTotal Distance
13.400.0013.40

AM: 13.4 miles.  Felt easy despite tired legs at the beginning.  I'm surprised the super-long runs like yesterday are not taking more out of me.

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Slow milesFast milesTotal Distance
13.806.7020.50

AM: 11.4 miles at the track, 3.75 of them sub 6:00/mile to help out Dylan and to get them tired for this afternoon.

PM: 9.1 total miles at the track, about 3 miles fast.  Workout- 4x1200 with 600 recoveries with John and Jeremy and four others.  I wanted the intervals to be honest, so I made them quick from the start and let Jeremy know that I wanted sub 3:45 (5:00/mile pace) for each.  They seemed concerned, but I knew it was time to start getting a bit serious and stop wasting these training opportunities, especially with 6 of us out there together.  John hung on for one, and then dropped off a bit, but  Jeremy was right there on each one which was nice.

Splits-  3:47, 3:44, 3:41, 3:42

Overall, I felt pretty in control.  I did feel the need to gear myself up and focuse for each one, but I never felt as if I was not going to get under 5:00/mile pace, which was the goal.

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Slow milesFast milesTotal Distance
9.400.009.40

PM: 9.4 miles. 

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Slow milesFast milesTotal Distance
15.000.0015.00

PM: 15 miles.

Grading myself for week 3:

Mileage (90%)- My mileage is decent and I am on pace for the 110 I want this week.  Next week is shaping up to be a down mileage week, which is right on time given my training.

Speed (60%)- I have run more honest intervals and done 4 mile sessions twice, which I am happy about.  I would like to nail a speed workout tomorrow, so that's a goal on the agenda.  I am a little peturbed about missing speedwork on Sunday, but with the mileage increase it is a good thing- I will just plan some good stuff next week.

Nutrition (60%)- Has been much better.  Less sugar/simple carbs, no over-eating, and a good amount of fat, vegetables, and protein.  I am transitioning well, but can noticeably do a better preparation job with my protein macros to prevent muscle loss and aid in recovery particularly  in that 1-hour-after-workout time slot. 

Water/electrolyte balance has been very strong for me, which has aided in feeling pretty bouncy and ready for my runs. 

Racing weight (40%)- This week I again am focused on a reduction in overall calories.  Goal weight loss is 3 pounds healthily.  Losing weight is about as challenging as I remember.  Total weight loss- 7 lbs, with 13lbs to go.

Comments(2)
Slow milesFast milesTotal Distance
11.503.0014.50

PM: 14.5 total miles with a workout sandwiched in-between.  2x1mile, 2x800 @ effort, 2:00-2:30 recoveries.

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Slow milesFast milesTotal Distance
13.200.0013.20

AM: 8 miles easy.

PM: 5.2 miles easy.

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Slow milesFast milesTotal Distance
23.150.0023.15

AM: 23+ miles with RJ and Anthony.  RJ doesn't really have an off switch, so we averaged 7:08/mile pace for the duration.  Fitness-wise it was pretty easy, but my legs were a bit tired from the mileage by 20 miles. 

Anthony fell off early on- he didn't want any part of that after his 3rd place finish in his 10k yesterday- interestingly RJ finished 1st.  I tried to remind him that he should be tired and remind him RJ has been marathon training, so hopefully he took it to heart and wasn't bothered by it.

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Slow milesFast milesTotal Distance
0.000.000.00

No running... made me super crampy.

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Slow milesFast milesTotal Distance
14.505.5020.00

AM: 2.5 miles fast with a couple of runners, no particular pace- 11 total miles.

PM: 9 total miles, workout was 5x1000, 2x200 with half time recoveries and 20 seconds before the 200s.

Splits- 3:04, 3:05, 3:04, 3:05, :31, :31

Felt good.  Had to go solo today for almost all of it, but that is what I figured would happen with the short recoveries.  

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Slow milesFast milesTotal Distance
17.000.0017.00

PM: 17 miles and some leg stuff at the gym.  The miles felt effortless in this weather.  

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Slow milesFast milesTotal Distance
10.000.0010.00

PM: 10 miles with tutoring in between (7/3 split).

Grading myself for week 4:

Mileage (90%)- My mileage is fine and I am on pace for the 80 I want this week.  I think it was a good move to lower the mileage this week.  The next two weeks will be back over 100.

Speed (70%)- Effort workout on Friday, good speed on Sunday for the long distance, and I am very happy with Tuesday especially going solo.  It was nice to hit a sub-16:00 5k workout for the first time in a long time. 

I will do another workout Friday, but I am just expecting an effort-based result as opposed to hitting good times.  Overall, positive progress.

Nutrition (80%)- Continued with very few slip ups.  Recovery macros, water, and electrolytes were great this week.  With so many long runs I am shocked at how good I feel each time I get into a longer run, and I truly owe it to my consistent nutrition.  

Racing weight (60%)- I again am focused on a reduction in overall calories.  Goal weight loss is 4 pounds healthily.  Total weight loss- 12 lbs, with 8 lbs to go.  Finally under 10 to go!!

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Slow milesFast milesTotal Distance
9.603.0012.60

PM: Thunderstorm workout!  Only Elia and I made it out to the East Lake track- but, so mentally I knew it would be tough when combined with the raining.  We decided against a tempo style run, so I chose short intervals (400s) to make them less mentally taxing.  The workout was 3 sets of 4x400 with 200 recoveries and 400 in between the sets.  I decided to shoot for 1:10 on each of them.  

Splits-

set one- 1:10, 1:10, 1:10, 1:10, set two- 1:12, 1:08, 1:12, 1:08, set three- 1:10, 1:10, 1:10, 1:10

I am happy about the 1:10 overall average, since I was solo for the workout.  I am surprised by myself, with the weather working against me.

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Slow milesFast milesTotal Distance
7.250.007.25

PM: 7.5 miles at 7:00/mile pace.  Felt easy

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Slow milesFast milesTotal Distance
26.300.0026.30

AM: 20+ miles with Elia.  I did feel a bit like trash today, which was odd.  I suppose I was running around a lot yesterday when I was volunteering all day, but still, it was noticeably challenging.  

PM: 6 miles solo.

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Slow milesFast milesTotal Distance
14.000.0014.00

PM: 14 miles solo, 7:28/mile pace.

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Slow milesFast milesTotal Distance
8.701.5010.20

AM: 10.2 miles, 1.5 fast with Elia, effort-based.

PM:  

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Slow milesFast milesTotal Distance
245.8019.70265.50
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