Pretty good week for me. In Upstate NY this week so beautiful trails to run on.
63 miles total.
2 workouts. Sort of.
q1) 10x800 w/ 70s rest + 4x200 w/ 90s rest
q2) 9 miles with 4x60s hardish pickups on the way back.
M39, 5’10”, low 160s
Road bests | 2023
Mile 4:39.8 (2008) | 4:40.4
5k 15:20 (2006) | 16:10 (split)
10k - 31:15 (2008) | 32:21 (split)
10M - 51:52 (2009) | 52:31
Half - 1:09:01 (2009) | 1:10:36
Full - 2:25:14 (2019) | .
Upcoming
9/24 - 20 mile
10/8 - 10 mile
10/29 - 50k
3/16 - Half
Mo: 6 easy (74 + 69, dawn)
Tu: 3 @ 7:33 (83 + 52, sunny)
We: 16 @ 6:37 (78 + 55, sunny) *
Th: 5 @ (76 + 64, cloudy)
Fr: 8 @ 7:43 (90 + 75, sunny)
Sa: 5 @ 7:37 (low 70s, humid, dawn)
Su: 7 @ 8:24 (low 70s, humid) trails**
Total: 52 miles
*Amazing how not hard this felt with dew points in the 50s. Planned 12, felt all right, kept going. Might be able to shuffle through a 50k after all.
**Roanoke, ran from downtown to the star on Mill Mountain and back. Steep, rocky trails for a little less than half the run.
Mn - 6 @ 7:10s
Tu - 6 @ 7:05s
Wd/Th - Travel
Fr - 9.25 @ 9:30s around Budapest, saw Stewart McSweyn and a bunch of east Africans (Ethiopians in gear) + walking to 20 miles
Sa - 15 miles of walking
Su - just under 6k at the Mass Race on the marathon course, around 6:20 pace + walking to 20 miles. Said hi to Merber and the Citius crew.
General - about 5 hrs of sleep a night, one meal a day and chronically dehydrated plus all the walking and such but having a great time. Worlds was awesome
Male, 26, 5’9", 126lbs
PRs: 5k 17:21 (2023), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:44:16 (2023)
Next Races: Columbus Half Marathon, CIM
Future Goals: Sub 2:40 Marathon, Sub 1:17 HM, Sub 17:00 5k, Sub 5:00 Mile
Mileage: 67 Miles
Raced on Friday. Had a down week to avoid a niggle/injury. Lost a bit of weight so working on getting that back up. Overall a very low key week.
Monday Off
Tuesday PM Run: 6.2 Miles - 7:18
Wednesday AM Run: 6 Miles - 7:56, PM Run: 8 Miles - 7:30
Thursday PM Run: 8 Miles - 7:52
Friday PM Race & Pace: 1 Miles - 8:12 -> 3.1 Miles - 7:16, Tracksmith 5000m - 17:21 (5:31, 5:37, 5:31, 5:11 / 41 seconds)-> 1 Miles - 8:59
Saturday AM Run: 10 Miles - 7:23, PM Run: 4 Miles - 8:00
Sunday PM Long Run: 16 Miles - 7:16
M35, 5'10/155
SBs: 5:03/18:11/1:20:53/257:30
Upcoming: 5th Ave Mile (Goal ~ 4:45)
Forgot to put in last week, so I'll stick to races/workouts:
8/16: 5k race in Prospect Park, 18:11. Quick Report: After a solid neg-split 5:03 mile went into this one with some confidence, though respecting the distance as I've only put together about a month of good training for it. Conditions were solid, after dark, reasonably hot/humid but not terrible. Very low-key race (not NYRR), and a different course that had the big, long hill in the first mile. Started probably too far back and was passing a lot of people the first half mile. Then was the hill, which was tough. First mile split: 5:53, which is pretty honest considering the elevation gain/weaving. Next mile was more downhill and I ran 5:45. then a 5:56 on the flat mile, and kicked at about 5:10 pace. I think I probably could've pushed harder in mile 3, but I was pretty spent at the finish so got close to my full effort in I think. Perhaps a better starting spot and working a little harder, I could've approached sub-18. Still quite happy with it on limited training. Much better than my hobbled first 5k of the year.
8/19: 9x600+1x400 with 1' rest. On the track averaged around 2:06-2:07, 83 last 400. Solid, had done a morning bus, so a little low on sleep
8/22: Low-key speed workout of 4-3-2 x 4 + a 400, 90 seconds rest throughout. Averaged 76-77 on 400s, 58 on 300s, 35s on 200s.
8/25: 7x800 avg. 2:59, very hot+humid, so was going by feel and not worried this was a tad slow
8/28: 12x400+4x200 with 1' rest avg 79-80 and 37.
Mileage-wise: hovering around 40 (higher/lower, depending on whether I run 6 or 7 days).
Fifth Avenue is soon and I'm feeling pretty good about it. I think my fitness is building, I'm healthy and if I run a smart race and conditions are good like usual I can hit close to last year's time (4:48) or even beat it.
53 miles all in Z1 or Z2. Felt good despite being in the South for the weekend and running in the heat. Looking to keep building the mileage.