Looking to find a group of others running at NYC. Goal is to go out mid 6:1xs and work down to 6:10s. From there I don't know the plan yet but towards the end of NYC get to low 6's/sub 6.
Please respond if you're wanting to hit the same paces. Goal would be to finish between 2:41:30 - Sub 2:40
Last speed session was Wednesday. 3 Up into 3 x 1 Miles (5:39, 5:33, 5:27) w/ 800m slow jog, 3 Down.
I will not be updating the log this weekend after I'm assuming a final 'long run'. Last update will be in NYC with the results.
A note to myself as I always look back at this log and how far 2-3 years has gone and taken me. Damn, it's been a journey. Give yourself grace but race your best. Be smart, and have fun.
3:14:44
Recap on Tuesday but time to heal and rehydrate.
NY you’ve been beautiful
October 31st - November 6th
Miles = 63.7 Miles
Elevation Gain = ?
Splits and race recap coming later this week, but I went for it. Didn't happen Sunday. Start jogging in a few days and then move on. I'm a sub 2:45 guy, it just wasn't the day for it yet.
Monday
Rest
Tuesday
AM Run: 10 Miles - 7:28
Wednesday
PM Workout: 10.5 Miles = 3 Up - 7:25, 20 Min @ Goal Marathon Pace (6:11, 6:10, 6:10, 6:07) / 3 min jog -> 4 x 30 sec hard (4:46, 4:56, 4:53, 4:36) / 1 min jog, 3 Down = 7:24
Thursday
PM Run:8 Miles - 7:09
Friday
PM Run: 6 Miles - 7:46
Saturday
PM Run: 3 Miles - 8:31
Sunday
NYC Marathon - 26.2 Miles - 3:14:44
Welp, covid positive. interesting way to end the training cycle
No running this week or anything to report. Starting back up next week. Covid finally over
November 14th - November 20th
Miles = 58.2 Miles
Elevation Gain = 1,176 Ft
Only easy miles this week, no workouts. Walked when I would have normally doubled. Two strength training sessions. Noticed when doing single leg dead lifts I cannot bend and touch the floor/my foot on my left leg but I can on my right. My hamstring wont let me go down far enough. I'm assuming this is a muscle imbalance or I simply did something to my left leg that needs extra TLC. Continuing to try and address it.
Gained a little weight post covid finally. Feeling back up to health. Appetite and taste are back and my body responded well to these last two low weeks and recovery.
Went hiking by myself after Saturday's run for a couple of hours. I'm now 27.
Looking ahead, will register for a half soon maybe in SC in spring to lead up before Boston.
Monday
PM Run: 4 Miles - 7:55
Tuesday
PM Run: 8 Miles - 7:33
Wednesday
PM Run: 8 Miles - 7:15
Thursday
PM Run: 8 Miles - 7:25
Friday
PM Run: 8 Miles - 7:49
Saturday
PM Run: 10.2 Miles - 7:23
Sunday
PM Run: 12 Miles - 6:50
November 21st - November 27th
Miles = 61.65 Miles
Elevation Gain = 1,642 Ft
First week of workouts back. Wish I could have more miles but not yet. Wednesday's workout was all effort based and I felt surprisingly fast. Usually it's my legs that get me before my lungs but this time it was the other way around. Haven't felt like that this entire training block since moving here. Maybe I'm finally just getting my body feeling better. Saturday was up a steady 4-5% grade. Legs very sore from that. Two strength training sessions at Planet Fitness. Went hiking and walking for a few hours a few times. No Thanksgiving for me this year. Did not see family.
Monday
Rest
Tuesday
PM Run: 10 Miles - 7:30
Wednesday
PM Workout = 3 Up - 7:27 , 10 x 1' (5:09, 5:12, 5:16, 5:25, 5:19, 5:08, 5:11, 5:13, 5:11, 5:06) / 1' jog/recovery , 3 Down - 7:38
Thursday
PM Run: 12 Miles - 7:25
Friday
PM Run: 8.15 Miles - 7:59
Saturday
PM Workout: 3 up - 7:32, 2.25 Miles of Hill Repeats = 5 x 1' On( 6:02, 6:36, 6:34, 6:35, 6:41) / 1' Off --> 5 x 30" On (5:33, 6:18, 5:44, 5:53, 5:51) / 30" Off --> 3 Down - 7:31
Sunday
PM Run: 14 Miles - 7:06
November 28th - December 4th
Miles = 71.1 Miles
Elevation Gain = 1,114 Ft
One workout on the treadmill because of weather. Nice progression on Sunday. Legs heavy on Friday and effort was high/hard. Getting back into swing of things but aerobically I am back. Muscularly I am recovering so-so. Covid lungs are gone but I feel like my legs are just taking longer to get back.
Two strength sessions with kettle bell, Ben Barrow's Strength routine.
Monday
Rest
Tuesday
PM Run: 12 Miles - 7:20
Wednesday
PM Workout = 12 Miles = 3 Up - 7:28 , 12 x 1 min (11.1, 11.1, 11.2, 11.2, 11.3, 11.3, 11.4, 11.4, 11.5, 11.5, 11.6, 11.6) / 1 min (7.5) - 3.8 Miles - 6:19 , 5.2 Down - 7:18
Thursday
PM Run: 12 Miles - 7:30
Friday
PM Run: 8.3 Miles - 7:55
Saturday
AM Run: 7.6 Miles - 7:54
PM Run: 5.3 Miles - 7:22
Sunday
AM Workout: 14 Miles = 7 Up - 7:16, 6 Mile Progression - 6:03 = 6:15, 6:10, 6:05, 6:00, 5:54, 5:47, 1 Down = 7:51
December 5th - December 11th
Miles = 79.5 Miles
Elevation Gain = 1,678 Ft
Two strength sessions with kettle bell, Ben Barrow's Strength routine. Two workouts for the week: Wednesday and Saturday. Sunday long run felt rough, two gels. Cold body doesn't mix well for me and I took a pretty hard nap afterwards.
Monday
Rest
Tuesday
PM Run: 10 Miles - 7:42
Wednesday
AM Run: 6 Miles - 7:46
PM Workout = 9.44 Miles = 3 Up - 7:14, 3.4 Miles = 4 x 1' (6:19, 6:17, 6:28, 6:12) --> 4 x 30" (5:57, 6:01, 5:57, 6:00) --> 4 x 1' (6:06, 6:13, 6:17, 6:19), 3.04 Down - 7:17
Thursday
PM Run: 12 Miles - 7:25
Friday
PM Run: 8 Miles - 7:45
Saturday
AM Workout: 12 Miles = 3 Up - 7:18, 5 Mile Progression (6:00 - 5:43), 4 Down - 7:21
PM Run: 6 Miles - 8:03
Sunday
AM Long Run: 16 Miles - 7:34
December 12th - December 18th
Miles = 75.75 Miles
Wednesday track work, Saturday treadmill. Workout day was switched so I could have family time. Probably going to be a lot more treadmill runs until things warm up. Anything really below 20f for more than an hour or so and my body shuts off. Sunday was outside but rough after an xmas party. Saturday and Sunday filled with lots of goodies and a little bit of beer. Back to a healthy diet and the Boston Buildup.
New Years Resolutions and goal for myself this year is to quit thinking so much. Quit thinking about the small stuff and focus on what I've enjoyed most. Just running. My goals are something I always write to more concretely state what I want to achieve.
Think less, Run more
Continue to meet people and get into a stable routine
Explore my own identity
Monday
Rest
Tuesday
PM Run: 12 Miles - 7:26
Wednesday
PM Workout 9.75 Miles = 3 Up - 7:25, 10 x 400 (5:39, 5:44, 5:42, 5:41, 5:39, 5:37, 5:37, 5:34, 5:33, 5:33) / 200 J - 6:24, 3 Down - 7:43
Thursday
Am Run: 12 Miles - 7:22
PM Run: 6 Miles - 8:04
Friday
PM Run: 8 Miles - 7:51
Saturday
AM Workout: 16 Miles - 7:04 = 3 Up -> 3 x 1 Mile @ HMP/1 Easy (5:56-5:50) -> Rest to 16
Sunday
AM Long Run: 12 Miles - 7:42
Will probably run a bit more than usual or sporadically. Home visits mean shakeouts and easy miles with good friends
December 19th - December 25th
Miles = 90.5 Miles
Wednesday track work, Saturday treadmill again. Lots of treadmill this week. Think I had maybe pulled a groin or hammy for a bit. Very sore and couldn't get a snappy or long stride. Went away after a couple days. Switched Monday and Sunday for my rest day because I saw the upcoming storm and knew it might be impossible to find a treadmill on Christmas. I've had my best races and biggest breakthroughs with lots of treadmill work though, so I don't mind.
Sunday practiced fluid and gels. One water and three gels. One at mile 8 and one every 4 miles. Went down nice. Wednesday felt awful, legs did not want to move. I figure this is due to the cold. Breathing was relaxed and conversational but legs felt like 6 minute pace and anything faster was an all out sprint.
Ben Barrows strength work and core 2 x this week. Getting rid of all the fluff and continuing to just do running specific stuff and Jay Johnsons MYRTLE or SAM.
Highest mileage week in a while, not sure if we'll get high again or just coast at 70s for a while and try to get a bit faster.
May run today, may not. Depends on the family and what Christmas has in store for us.
Monday
AM Run: 12 Miles - 7:22
PM Run: 5.3 Miles - 7:51
Tuesday
AM Run: 12 Miles - 7:13
PM Run: 4 Miles - 8:23
Wednesday
AM Workout 12 Miles - 3 Up, 6 x 800 (6:07, 6:01, 5:57, 5:57, 5:57, 5:55) / 400 J -> 6 x 200 Fast (4:57, 4:55, 5:01, 5:14, 5:31, 5:37) / 200 J -> 3 Down
PM Run: 4 Miles - 7:56
Thursday
Am Run: 12 Miles - 7:44
PM Run: 4 Miles - 7:47
Friday
PM Run: 8 Miles - 7:37
Saturday
AM Workout: 17 Miles - 6:49 = Medium effort
Sunday
?
December 26th - January 1st
Miles = 91 Miles
Wednesday was hills up a 2-4% grade on the side of a road next to my old high school. Saturday was done in 50f with 100% humidity. I felt that air and swore I was running through either a cloud or Silent Hill. Two gels on the long run. The workout miles specifically had a net downhill with rollers similar to Boston. Find it harder to run fast downhill than flat, so I'm trying to really nail that.
Ben Barrows strength work and core 2 x this week. Jay Johnsons MYRTLE or SAM on any easy days no workouts.
Noticed that my right leg flings outward or when at rest is the exact opposite of pigeon toed. It sticks outwards while while my left leg sticks inwards. Think this weird thing has been the case of some extra leg soreness. Been working on better sitting posture.
No days off this week. Kind of enjoyed it. Could definitely manage more miles if I kept Monday very chill and continued to split my miles between the treadmill and roads.
Monday
AM Run: 10 Miles - 7:16
Tuesday
AM Run: 10 Miles - 7:17
PM Run: 4 Miles - 8:05
Wednesday
AM Run: 5 Miles - 7:51
PM Workout: 12.25 Miles = 3 Up - 7:19, 6.25 Miles = 8 x 1:30 (6:12, 6:06, 6:13, 6:09, 6:09, 6:13, 6:12, 6:12) --> 4 x 1:00 (6:05, 6:03, 5:57, 6:06) --> 4 x 0:30 (5:06, 5:15, 5:21, 5:13), 3 Down - 7:31
Thursday
Am Run: 6 Miles - 8:00
PM Run: 10 Miles - 7:25
Friday
AM Run: 9 Miles - 7:52
Saturday
AM Workout: 15 Miles - 7:11 = 5 Up -> 2Miles MP+HMP (6:12, 6:01) 1 Float (7:03) 2Miles MP+HMP (6:12, 5:56) -> 5 Down
Sunday
Am Run: 10 Miles 7:31
A few changes I've made within the last week or so that have helped.
1. Mobility work. It might only be 10 minutes every day or so but my legs and body aren't cracking constantly. That feels much better.
2. No alcohol. I quit drinking (for the time being) and my sleep is much better and my heartrate isn't as erratic. I'm not demonizing it and still love going to breweries and bars with friends or family. But I think the NA options and just water and fun work best for me right now. What I do here with that has no weight on my opinion of others and what they do.
3. 1 - 2 Coffees. I used to drink about 5-6 cups a day. Cut that down drastically, again I feel much better and crash less throughout the day.
Registered to race XC Nats in 2 weeks. You can't lose when you've never raced a 10k or raced XC.
January 2nd - January 8th
Miles = 95.5 Miles
No school on Monday so I ran. Wednesday was on the track as well as Saturday. Sunday long run exploring DC and MD (Bethesda). Three gels and half a gatorlyte at mile 12 with the aid station I made at my car.
Ben Barrows strength work and core 2 x this week. Jay Johnsons MYRTLE or SAM on any easy days no workouts.
GI Issues during the long run. 3 poop stops that took about 1 minute total. Stop and squat, probably good for trail ultra training.
Monday
Lunch Run: 8 Miles - 7:43
Tuesday
PM Run: 12 Miles - 7:30
Wednesday
AM Run: 5 Miles - 7:59
PM Workout: 12 Miles = 3 Up (7:29) -> 20 x 1 On (5:56, 5:55, 5:59, 5:54, 6:04) (5:47, 5:54, 5:49, 5:48, 5:49) (5:43, 5:42, 5:39, 5:37, 5:38) (5:27, 5:34, 5:24, 5:27, 5:23) / 1 Min Jog -> 3 Down - 8:07
Thursday
Am Run: 6 Miles - 7:54
PM Run: ,10 Miles - 7:24
Friday
AM Run: 8 Miles - 7:50
Saturday
AM Workout: 12.17 Miles = 3 Up - 7:27, 6.17 Miles = 3 x 8 Min / 2 Min Jog (1st 4 Reps 6:00 - 5:5x & 2nd 4 reps 5:4x - high 5:3x) , 3 Down - 7:27
PM Run: 4.2 Miles - 8:03
Sunday
Am Run: 18 Miles - 7:35
January 9th - January 15th
Miles = 87.2 Miles
Wednesday track session and Sunday long run instead of speedwork. Coach says we will build to a few 22-24 milers for Boston. I felt fitter doing Sunday's long run than I did when doing a run similar in SC back in February. It's January currently so I feel like that is a good sign. A lot more treadmill runs this week, had food poisoning for a bit and didn't want to c continually use the restroom off the side of a trail or road because I was sick.
Ran with Dojo on Saturday, nice to have a group run again.
Ben Barrows strength work and core 2 x this week. Jay Johnsons MYRTLE or SAM on any easy days no workouts.
No GI issues for the first time. 3 gels on the long run but no water, the bottles I had set out the night before we frozen when I got to them every 6 miles.
Monday
Rest
Tuesday
PM Run: 12 Miles - 7:17
Wednesday
AM Run: 5 Miles - 7:35
PM Workout: 9.22 Miles = 3 Up - 7:32, 3.22 Miles = 5 min (5:57) - 4 min (5:45) - 3 min (5:32) - 2 min (5:24) - 1 min (4:57) / 1 min recoveries, 3 Down - 8:09
Thursday
Am Run: 6 Miles - 7:53
PM Run: 10 Miles - 7:19
Friday
AM Run: 8 Miles - 7:49
Saturday
AM Run: 12 Miles - 7:37
PM Run: 5 Miles - 7:51
Sunday
Am Long Run: 20 Miles 6:58 = Progression run cutting every 2 miles, starting at 7:2x and capping at 6:3x until mile 18. Easy 7:30s until 20
AverageForFun wrote:
A few changes I've made within the last week or so that have helped.
1. Mobility work. It might only be 10 minutes every day or so but my legs and body aren't cracking constantly. That feels much better.
2. No alcohol. I quit drinking (for the time being) and my sleep is much better and my heartrate isn't as erratic. I'm not demonizing it and still love going to breweries and bars with friends or family. But I think the NA options and just water and fun work best for me right now. What I do here with that has no weight on my opinion of others and what they do.
3. 1 - 2 Coffees. I used to drink about 5-6 cups a day. Cut that down drastically, again I feel much better and crash less throughout the day.
Enjoy reading your posts and recaps, NYC is still a fun race to do (according to my friends). Good attitude and positive messages (not often seen on LRC).
XC National Open 10k -38:27
will recap tomorrow after whatever long run is scheduled. But wow XC is fun. Very cool people and I wish I could go bowling instead of driving 2 hours home