It's all relative Running Blog at FastRunningBlog.Com Tue, 18 Dec 2018 09:49:10 FeedCreator 1.7.2 Tue, Dec 18, 2018 <p>AM: 10.2 miles, 1.5 fast with Elia, effort-based.</p> <p>PM:&nbsp;&nbsp;</p> Tue, 18 Dec 2018 07:00:00 Mon, Dec 17, 2018 <p>PM: 14 miles solo, 7:28/mile pace.</p> Mon, 17 Dec 2018 07:00:00 Sun, Dec 16, 2018 <p>AM: 20+ miles with Elia.&nbsp; I did feel a bit like trash today, which was odd.&nbsp; I suppose I was running around a lot yesterday when I was volunteering all day, but still, it was noticeably challenging.&nbsp;&nbsp;</p> <p>PM: 6 miles solo.</p> Sun, 16 Dec 2018 07:00:00 Sat, Dec 15, 2018 <p>PM: 7.5 miles at 7:00/mile pace.&nbsp; Felt easy</p> Sat, 15 Dec 2018 07:00:00 Fri, Dec 14, 2018 <p>PM: Thunderstorm workout!&nbsp; 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.&nbsp; We decided against a tempo style run, so I chose short intervals (400s)&nbsp;to make them less mentally taxing.&nbsp; The workout was 3 sets of 4x400 with 200 recoveries and&nbsp;400 in between the sets.&nbsp; I decided to shoot for 1:10 on each of them.&nbsp;&nbsp;</p> <p>Splits-</p> <p>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</p> <p>I am happy about the 1:10 overall average, since I was&nbsp;solo for the workout.&nbsp; I am surprised by myself, with the weather working against me.</p> Fri, 14 Dec 2018 07:00:00 Thu, Dec 13, 2018 <p>PM: 10 miles with tutoring in between (7/3 split).</p> <p><u><strong>Grading myself for week 4:</strong></u></p> <p><strong>Mileage</strong>&nbsp;(90%)- My mileage is fine and&nbsp;I am on pace for the 80 I want this week.&nbsp; I think it was a good move to lower the mileage this week.&nbsp; The next two weeks will be back over 100.</p> <p><strong>Speed</strong>&nbsp;(70%)- Effort&nbsp;workout on Friday, good speed on Sunday for the long distance, and I am very happy with Tuesday especially going solo.&nbsp; It was nice to hit a sub-16:00&nbsp;5k workout for the first time in a long time.&nbsp;</p> <p>I will do another workout Friday, but I am just expecting an effort-based result as opposed to hitting good times.&nbsp; Overall, positive progress.</p> <p><strong>Nutrition</strong>&nbsp;(80%)- Continued with very few slip ups.&nbsp; Recovery macros, water, and electrolytes were great this week.&nbsp; 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.&nbsp;&nbsp;</p> <p><strong>Racing weight</strong>&nbsp;(60%)- I again&nbsp;am focused on a reduction in overall calories.&nbsp; Goal weight loss is 4&nbsp;pounds healthily.&nbsp; Total weight loss- 12&nbsp;lbs, with 8 lbs to go.&nbsp; Finally under 10 to go!!</p> Thu, 13 Dec 2018 07:00:00 Wed, Dec 12, 2018 <p>PM: 17 miles and some leg stuff at the gym.&nbsp; The miles felt effortless in this weather.&nbsp;&nbsp;</p> Wed, 12 Dec 2018 07:00:00 Tue, Dec 11, 2018 <p>AM: 2.5 miles fast with a couple of runners, no particular pace- 11 total miles.</p> <p>PM: 9 total miles, workout was 5x1000, 2x200 with half time recoveries and 20 seconds before the 200s.</p> <p>Splits- 3:04, 3:05, 3:04, 3:05, :31, :31</p> <p>Felt good.&nbsp; Had to go solo today for almost all of it, but that is what I figured would happen with the short recoveries.&nbsp;&nbsp;</p> Tue, 11 Dec 2018 07:00:00 Mon, Dec 10, 2018 <p>No running... made me super crampy.</p> Mon, 10 Dec 2018 07:00:00 Sun, Dec 09, 2018 <p>AM: 23+ miles with RJ and Anthony.&nbsp; RJ doesn&#39;t really have an off switch, so we averaged 7:08/mile pace for the duration.&nbsp; Fitness-wise it was pretty easy, but my legs were a bit tired from the mileage by 20 miles.&nbsp;</p> <p>Anthony fell off early on- he didn&#39;t want any part of that after his 3rd&nbsp;place finish in his 10k yesterday- interestingly RJ finished 1st.&nbsp; 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&#39;t bothered by it.</p> Sun, 09 Dec 2018 07:00:00 Sat, Dec 08, 2018 <p>AM: 8 miles easy.</p> <p>PM: 5.2 miles easy.</p> Sat, 08 Dec 2018 07:00:00 Fri, Dec 07, 2018 <p>PM: 14.5 total miles with a workout sandwiched in-between.&nbsp; 2x1mile, 2x800 @ effort, 2:00-2:30 recoveries.</p> Fri, 07 Dec 2018 07:00:00 Thu, Dec 06, 2018 <p>PM: 15 miles.</p> <p><u><strong>Grading myself for week 3:</strong></u></p> <p><strong>Mileage</strong>&nbsp;(90%)- My mileage is decent&nbsp;and&nbsp;I am on pace for the 110 I want this week.&nbsp; Next week is shaping up to be a down mileage week, which is right on time given my training.</p> <p><strong>Speed</strong>&nbsp;(60%)-&nbsp;I have&nbsp;run more honest intervals and done 4 mile sessions twice, which I am happy about.&nbsp; I would like to nail a speed workout tomorrow, so that&#39;s a goal on the agenda.&nbsp; I am a little peturbed about missing speedwork on Sunday, but with the mileage increase it is a good thing-&nbsp;I will just plan some good stuff next week.</p> <p><strong>Nutrition</strong>&nbsp;(60%)- Has been much better.&nbsp; Less sugar/simple carbs, no over-eating, and a good amount of fat, vegetables, and protein.&nbsp; 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&nbsp; in that 1-hour-after-workout time slot.&nbsp;</p> <p>Water/electrolyte balance has been very strong for me, which has aided in feeling pretty bouncy and ready for my runs.&nbsp;</p> <p><strong>Racing weight</strong>&nbsp;(40%)-&nbsp;This week I again&nbsp;am focused on a reduction in overall calories.&nbsp; Goal weight loss is 3 pounds healthily.&nbsp;&nbsp;Losing weight&nbsp;is about as challenging as I remember.&nbsp; Total weight loss- 7&nbsp;lbs, with 13lbs to go.</p> Thu, 06 Dec 2018 07:00:00 Wed, Dec 05, 2018 <p>PM: 9.4 miles.&nbsp;</p> Wed, 05 Dec 2018 07:00:00 Tue, Dec 04, 2018 <p>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.</p> <p>PM: 9.1 total miles at the track, about 3 miles fast.&nbsp; Workout- 4x1200 with 600 recoveries with John and Jeremy and four others.&nbsp; I wanted the intervals&nbsp;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.&nbsp; 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.&nbsp; John hung on for one, and then dropped off a bit, but&nbsp; Jeremy was right there on each one which was nice.</p> <p>Splits-&nbsp; 3:47, 3:44, 3:41, 3:42</p> <p>Overall, I felt pretty in control.&nbsp; 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.</p> Tue, 04 Dec 2018 07:00:00 Mon, Dec 03, 2018 <p>AM: 13.4 miles.&nbsp; Felt easy despite tired legs at the beginning.&nbsp; I&#39;m surprised the super-long runs like yesterday are not taking more out of me.</p> Mon, 03 Dec 2018 07:00:00 Sun, Dec 02, 2018 <p>Noon: 24 miles.&nbsp; Felt great, but went very slow once Elia joined up with me.&nbsp; I think that made it more difficult, but I tried to stay positive.&nbsp; 3 hours and&nbsp;3 minutes.</p> Sun, 02 Dec 2018 07:00:00 Sat, Dec 01, 2018 <p>AM: 15 miles, then the gym.</p> Sat, 01 Dec 2018 07:00:00 Fri, Nov 30, 2018 <p>AM: Gym and 5.5 miles.&nbsp; Abs and legs.</p> Fri, 30 Nov 2018 07:00:00 Thu, Nov 29, 2018 <p>PM: Wicked long warmup followed by some short rest 400s.&nbsp; 2 sets of 8x400 with 200 recovery jogs and 600 recovery between sets.</p> <p>Splits</p> <p>set 1-&nbsp; &nbsp; 1:15, 1:15, 1:15, 1:15, 1:17, 1:13, 1:15, 1:18</p> <p>set 2-&nbsp; &nbsp; 1:08, 1:12, 1:13, 1:12, 1:10, 1:11, 1:11, 1:11</p> Thu, 29 Nov 2018 07:00:00 Wed, Nov 28, 2018 <p>PM: 11.25 miles solo</p> Wed, 28 Nov 2018 07:00:00 Tue, Nov 27, 2018 <p>AM: 10 miles, 1.5 fast with two 1200s and finished with one 200.&nbsp; Felt easy.</p> <p>Midday thoughts...&nbsp; &nbsp;</p> <p><u><strong>Grading myself:</strong></u></p> <p><strong>Mileage</strong> (80%)- I think my mileage is decent&nbsp;and its time for some consistency from week to week.</p> <p><strong>Speed</strong> (60%)-&nbsp;I need to run more honest intervals and work up to 4-5 miles of effort per session.&nbsp; Similarly, my speed across this&nbsp;week should account for&nbsp;12% of my total mileage.</p> <p><strong>Nutrition</strong> (20%)- Has been absolutely terrible.&nbsp; 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.&nbsp;&nbsp;</p> <p><strong>Racing weight</strong>&nbsp;(20%)-&nbsp;This week I will focus a reduction in overall calories.&nbsp; Goal weight loss is 3 pounds healthily.&nbsp; Weight is about 16 pounds higher than ideal race weight but 4 pounds better than it was.&nbsp; I am a fatty magoo.</p> <p>PM: Workout- 4x1600 with 800 recoveries, 9+&nbsp; total miles.&nbsp; The recoveries were entirely too long, but the group wanted to have them longer so I conceded.&nbsp; I was happy with my final two miles, but again started too conservatively.</p> <p>Splits- 5:29, 5:20, 5:13, 4:59</p> Tue, 27 Nov 2018 07:00:00 Mon, Nov 26, 2018 <p>AM: 9 miles</p> <p>PM: 6.2 miles</p> Mon, 26 Nov 2018 07:00:00 Sun, Nov 25, 2018 <p>AM: 21 miles with Elia, Anthony, Alan, and Ali.&nbsp; 6.5 fast/progressive at the end- nothing special for pacing, just faster.</p> <p>Splits- 6:50, 6:45, 6:30, 6:25, 6:15, 6:00, 5:56 pace (last 0.5 miles).&nbsp; Felt fine, just a bit tired from the last week of work.</p> Sun, 25 Nov 2018 07:00:00 Sat, Nov 24, 2018 <p>AM: 8.1 miles with Elia, Anthony, and Alan.</p> Sat, 24 Nov 2018 07:00:00 Fri, Nov 23, 2018 <p>PM: 9 miles total, 3.5 fast.&nbsp; Workout: 12x400 with ascending rest starting at 10 seconds between intervals and ascending until 60 seconds and then kept it there.</p> <p>Splits-&nbsp; 1:10, 1:13, 1:15, 1:12, 1:14, 1:14, 1:14, 1:15, 1:14, 1:13, 1:14, 1:14, 1:14, 1:11</p> <p>Felt relatively easy for a solo workout.</p> Fri, 23 Nov 2018 07:00:00 Thu, Nov 22, 2018 <p>AM: 5.5 miles, gym, and rowing.</p> Thu, 22 Nov 2018 07:00:00 Wed, Nov 21, 2018 <p>PM: 8 miles solo, easy.</p> Wed, 21 Nov 2018 07:00:00 Tue, Nov 20, 2018 <p>AM: 11 miles, 1 of them of fast, short stuff just to feel out the legs.</p> <p>PM: 8.5 miles with Elia and John.&nbsp; Did the workout with John.&nbsp; 2 sets of 3x800 with 400 recoveries.&nbsp; Splits- 2:45, 2:39, 2:36, 2:32, 2:29, 2:29.</p> <p>I am really excited I was able to run a little better today given the mileage so far this week.&nbsp; All thanks goes to John for keeping me honest on the final three.&nbsp; I think our confidence is up high enough for us to be serious with the next workout we do together as opposed to staying conservative and dropping it down.</p> Tue, 20 Nov 2018 07:00:00 Mon, Nov 19, 2018 <p>AM: 8.3 miles.</p> <p>PM: 5.5&nbsp;miles.</p> Mon, 19 Nov 2018 07:00:00 Sun, Nov 18, 2018 <p>AM: Ran a little over 50k with Elia and some of it with Anthony around (literally) Clearwater.&nbsp; With 10 miles or so remaining I rejoined Elia and ran his pace.&nbsp;</p> <p>We crossed the marathon distance at 3:29, which felt pretty easy.&nbsp; I would have preferred to do the last miles much faster, but I guess it&#39;s not that big of a deal- physiologically I wouldn&#39;t gain much&nbsp;from doing that, it would have just made it go a little faster.&nbsp;&nbsp;</p> <p>Nutrition: Two servings of peanuts, one carb-waffle, water, and a piece of avocado toast.&nbsp; Started with cereal, water, and a banana beforehand.&nbsp; Food felt fine.&nbsp;&nbsp;</p> Sun, 18 Nov 2018 07:00:00