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Week starting Nov 25, 2018

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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: 15:12 (FL, Jan. 2020)

10K: 31:44 (FL, Feb. 2020)

15K: 49:03 (FL, Feb. 2020)

1/2 Marathon: 1:10:34 (FL, Feb. 2020)

Marathon: 2:26:57 (WA, July 2019)

100k (63.7 miles, trail): 9:11:00 (FL, Jan. 2019)

Personal:

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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
84.0016.00100.00
Slow milesFast milesTotal Distance
14.556.5021.05

AM: 21 miles with Elia, Anthony, Alan, and Ali.  6.5 fast/progressive at the end- nothing special for pacing, just faster.

Splits- 6:50, 6:45, 6:30, 6:25, 6:15, 6:00, 5:56 pace (last 0.5 miles).  Felt fine, just a bit tired from the last week of work.

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Slow milesFast milesTotal Distance
15.200.0015.20

AM: 9 miles

PM: 6.2 miles

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Slow milesFast milesTotal Distance
13.255.5018.75

AM: 10 miles, 1.5 fast with two 1200s and finished with one 200.  Felt easy.

Midday thoughts...   

Grading myself:

Mileage (80%)- I think my mileage is decent and its time for some consistency from week to week.

Speed (60%)- I need to run more honest intervals and work up to 4-5 miles of effort per session.  Similarly, my speed across this week should account for 12% of my total mileage.

Nutrition (20%)- Has been absolutely terrible.  Meat every meal, useless sugar when I am not hungry, over-eating, and lack of vegetables have been the biggest offenders... This week I will focus on transitions in food choices.  

Racing weight (20%)- This week I will focus a reduction in overall calories.  Goal weight loss is 3 pounds healthily.  Weight is about 16 pounds higher than ideal race weight but 4 pounds better than it was.  I am a fatty magoo.

PM: Workout- 4x1600 with 800 recoveries, 9+  total miles.  The recoveries were entirely too long, but the group wanted to have them longer so I conceded.  I was happy with my final two miles, but again started too conservatively.

Splits- 5:29, 5:20, 5:13, 4:59

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Slow milesFast milesTotal Distance
11.250.0011.25

PM: 11.25 miles solo

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Slow milesFast milesTotal Distance
9.204.0013.20

PM: Wicked long warmup followed by some short rest 400s.  2 sets of 8x400 with 200 recovery jogs and 600 recovery between sets.

Splits

set 1-    1:15, 1:15, 1:15, 1:15, 1:17, 1:13, 1:15, 1:18

set 2-    1:08, 1:12, 1:13, 1:12, 1:10, 1:11, 1:11, 1:11

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Slow milesFast milesTotal Distance
5.550.005.55

AM: Gym and 5.5 miles.  Abs and legs.

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Slow milesFast milesTotal Distance
15.000.0015.00

AM: 15 miles, then the gym.

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Slow milesFast milesTotal Distance
84.0016.00100.00
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