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Week starting Dec 09, 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
81.508.5090.00
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- 3:05, 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
81.508.5090.00
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