M 30 5'9 170
9 weeks to go until Dallas marathon. Another base building week. Goal time low 250s. Did a progression run Sunday opening up 720 and running the last 3 at 635 which is goal pace so that was a bit of a confidence booster that I'm not as far away as I thought.
M-7 @916, HR 127
T- 9.2@812, HR 142
W- 7.3@903, HR 133
Th- 12@817, HR 136
F- 4.1@904, HR 126
Sa- 10@851, HR 133
Su-15.3@654, HR161
Weekly total: 65 miles
YTD: 1273
Busting out my Chicago 26.2 pint glass tonight…
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
10/14 - 5k
10/29 - 50k
3/16 - Half
Mo: 8 @ (81 + 61, sunny)
Tu: 4 @ (82 + 60, some clouds)
We: 5 @ (80 + 62, some clouds)
Th: 10 @ 6:47 (74 + 63, mostly cloudy)
Fr: 5 @ 7:26 (69 + 66, dawn)
Sa: 5 @ 7:30 (65 + 59, light rain)
Su: 10 race + 4 wu/cd (51 + 40, few clouds)*
Total: 51 miles
*Army 10 mile. Plan was to tempo it (5:30-5:36 pace for 55:XX), but once it got started, it was hard to hold back. Averaged 5:21s through 10k, then faded a bit. Finished 37th in 54:13 (5:25 pace).
About a minute slower than last year, and 1:42 slower than Cherry Blossom in April, but considering the dearth of recent quality (these 10 miles comprise the majority of sub 5:50 volume since May), I’ll take it.
Serves as a good workout that will hopefully help me shuffle slightly better in the 50k.
M39 6’1” 165
PB / 2023:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:31 / NT
10k 31:25 / NT
Half 1:08 / NT
Full 2:32 / NT
Upcoming Races:
TBD…
M: easy, 9M
T: easy, 6M
W: easy, 8M
R: off, —
F: fartlek, 15 x 60/60 @ 5:20 avg (1mr), 9M
S: off, —
S: tempo, 4/3/2/1M @ 5:50 avg (3mr), 15M
10/08 Total 47 (5d) LR = 15
Been a minute. Family, work, life > running lately but finally able to catch a ride on the comeback train again. Hoping this one lasts a little longer.
Male, 30, 6'4", 150 lbs
Races: Get In Shape
Mn - 7.25 @ 7:50s
Tu - AM: 3000 yd swim, PM: 5 @ 8:10s
Wd - 8 @ 7:35s
Th - 8.5 @ 7:05s
Fr - AM: 3000 yd swim, PM: 7.25 @ 7:45s
Sa - Off
Su - 12 @ 7:45
Total - 48
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