DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Officially signed up for Marathon #15! Let's see what happens on April 11th! At this point, I'm going in with little to no expectations and am just going to take what the day gives me.
To Infinity and Beyond - Becoming a Better DopeyBadger (Comments Welcome)
- Thread starter DopeyBadger
- Start date
FFigawi
DIS Veteran
- Joined
- Dec 28, 2009
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Hopefully this marks the kickoff of the 2020 guessing game
Probably. I've signed up for First Call HM, Milwaukee M, and Hot2Trot HM thus far. Likely to sign up for Brat Fest 5k again. The Fall is an unknown at this point. So probably enough races in 2020 to keep in interesting.
TeeterTots
DIS Veteran
- Joined
- Sep 9, 2014
Yay!!! You’ve got this!!!
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
5 Weeks to Go! (???) + Some running and some cycling + LIIFT4
3/2/20 - M - OFF
3/3/20 - T - LIIFT4-Legs + Matthes+1 (75 min; 102 TSS)
3/4/20 - W - 72 min Run at Easy
3/5/20 - R - Pettit-1 (60 min; 27 TSS) + [2x2 mi + 1 mi @ HM Tempo on Hills]
3/6/20 - F - LIIFT4-Shoulders + Townsend-1 (90 min; 55 TSS)
3/7/20 - Sa - Galena (90 min; 106 TSS) + 60 min Run at Easy
3/8/20 - Su - 129 min LR w/ FF (Run) + LIIFT4-Chest/Triceps
Total Run Miles - 39.4 miles
Total Run Time - 5:22 hours
Total Run TSS - x TSS
Total Biking Time - 5:15 hours
Total Biking TSS - 290 TSS
Total LIIFT4 Time - 1:53 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 12:30 hours
Total TSS - x TSS
Highlights
-On Monday morning, I had my body composition research study. I feel like I learned a lot and am interested to see what it'll look like a year from now.
-I can't remember exactly when it was, but I think it was either Monday night or Tuesday morning. A bruise appeared on my right leg under my knee on the top inner side of my shin bone. I don't remember bumping it, but it's definitely sore to the touch (like you would expect a bruise to feel like). Something to monitor.
-Tuesday was a fun bike ride. A 9 x 3 min at VO2max (115% FTP). It's a fun, but brutal workout. I really like VO2max workouts on the bike.
-Easy run on Wednesday night, but the HR was higher than expected (pace was 8:56 and HR was 133).
-Early Thursday morning 4:30am bike ride.
-Thursday night I wanted to do a 3 x 2 mile HM Tempo workout on hills. So the goal was a 2 mile loop where the first mile was downhill and the second mile was uphill. A little practice for the Milwaukee M. My goal was a 6:35 min/mile pace. But with the down/up hills, I was actually aiming for a 6:25 and 6:50 so that the GAP would be 6:35. Mother Nature didn't really like my plans and upped the difficulty. The downhill was with the wind and the uphill was into the wind. Wind wise it was 16-29 mph.
The first two miles were 6:16 and 7:08 (GAP of 6:24, 6:52). The downhill felt smooth, but man that uphill with wind was brutal. I tried to slowdown on the second set to see if I could make the uphill feel easier. I hit a 6:29 and 7:13 (6:39, 6:57 GAP). The downhill was definitely easier, but that uphill was still not as easy as I'd like it to feel. So for the last set, I decided just to focus on the downhill and put in a good effort. Hit a 6:13 (6:22 GAP). So the 6:13 and 6:16 (which are admittedly downhill) represent 5th and 7th fastest miles ever recorded for me. The leg felt ok. It feels like a bruise, but has shadows of feeling like something more. I'm just trying to trust the signals I'm getting.
-Decided to take Friday night's cycle workout a little extra easy. The weekend was definitely going to be tough enough without making it super crazy.
-Slept a glorious 10+ hrs Friday night. The cycling workout was a 3 x 20 min Sweet Spot (90-94% FTP). A truly legit workout. I was able to hold on during the first two intervals without having to stop. That third one caught up to me with 3 min to go. But I was able to finish it off. Afterwards, I felt great. The legs really liked that workout.
-The Saturday evening run felt super smooth. An 8:34 min/mile pace at 130 bpm. So 22 sec/mile faster than Wednesday with no morning workout, and 3 bpm less on the HR. The leg felt fine.
-Sunday was scheduled for 135 min at LR pace with a fast finish if things felt good. I got a slightly later start than intended, so I knew the workout was going to get cut short by a touch because Steph had to leave for work. The goal was to slow down from the last long run. So I was aiming for around a 7:35-7:40 min/mile average pace.
For the most part, the run felt smooth. The right leg was barely noticeable for the first few miles. But after about an hour into the run, things seemed to fade away and everything felt normal again. After 16 miles, I felt up to attempting the fast finish. So I hit the neighborhood 0.42 mile loop. The first three felt like a good maintainable pace, and then I attacked the last interval. Finished with a 2:50 loop (6:31 GAP), but it definitely took a good bit of effort. That might be the fastest (or one of the fastest) fast finish loops. Happy with the effort overall. It was a final average pace of 7:41 (GAP - 7:35) with HR of 140. Comparing that to the build-up to Disney 2020 it puts me in a similar place as right before the November HM. The funny thing is I was wearing my thick arm warmers and a tank for the first 8 miles and my HR was around 140-143. Then I took the arm warmers off and the next 8 miles were 136-141.
3/2/20 - M - OFF
3/3/20 - T - LIIFT4-Legs + Matthes+1 (75 min; 102 TSS)
3/4/20 - W - 72 min Run at Easy
3/5/20 - R - Pettit-1 (60 min; 27 TSS) + [2x2 mi + 1 mi @ HM Tempo on Hills]
3/6/20 - F - LIIFT4-Shoulders + Townsend-1 (90 min; 55 TSS)
3/7/20 - Sa - Galena (90 min; 106 TSS) + 60 min Run at Easy
3/8/20 - Su - 129 min LR w/ FF (Run) + LIIFT4-Chest/Triceps
Total Run Miles - 39.4 miles
Total Run Time - 5:22 hours
Total Run TSS - x TSS
Total Biking Time - 5:15 hours
Total Biking TSS - 290 TSS
Total LIIFT4 Time - 1:53 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 12:30 hours
Total TSS - x TSS
Highlights
-On Monday morning, I had my body composition research study. I feel like I learned a lot and am interested to see what it'll look like a year from now.
-I can't remember exactly when it was, but I think it was either Monday night or Tuesday morning. A bruise appeared on my right leg under my knee on the top inner side of my shin bone. I don't remember bumping it, but it's definitely sore to the touch (like you would expect a bruise to feel like). Something to monitor.
-Tuesday was a fun bike ride. A 9 x 3 min at VO2max (115% FTP). It's a fun, but brutal workout. I really like VO2max workouts on the bike.
-Easy run on Wednesday night, but the HR was higher than expected (pace was 8:56 and HR was 133).
-Early Thursday morning 4:30am bike ride.
-Thursday night I wanted to do a 3 x 2 mile HM Tempo workout on hills. So the goal was a 2 mile loop where the first mile was downhill and the second mile was uphill. A little practice for the Milwaukee M. My goal was a 6:35 min/mile pace. But with the down/up hills, I was actually aiming for a 6:25 and 6:50 so that the GAP would be 6:35. Mother Nature didn't really like my plans and upped the difficulty. The downhill was with the wind and the uphill was into the wind. Wind wise it was 16-29 mph.
The first two miles were 6:16 and 7:08 (GAP of 6:24, 6:52). The downhill felt smooth, but man that uphill with wind was brutal. I tried to slowdown on the second set to see if I could make the uphill feel easier. I hit a 6:29 and 7:13 (6:39, 6:57 GAP). The downhill was definitely easier, but that uphill was still not as easy as I'd like it to feel. So for the last set, I decided just to focus on the downhill and put in a good effort. Hit a 6:13 (6:22 GAP). So the 6:13 and 6:16 (which are admittedly downhill) represent 5th and 7th fastest miles ever recorded for me. The leg felt ok. It feels like a bruise, but has shadows of feeling like something more. I'm just trying to trust the signals I'm getting.
-Decided to take Friday night's cycle workout a little extra easy. The weekend was definitely going to be tough enough without making it super crazy.
-Slept a glorious 10+ hrs Friday night. The cycling workout was a 3 x 20 min Sweet Spot (90-94% FTP). A truly legit workout. I was able to hold on during the first two intervals without having to stop. That third one caught up to me with 3 min to go. But I was able to finish it off. Afterwards, I felt great. The legs really liked that workout.
-The Saturday evening run felt super smooth. An 8:34 min/mile pace at 130 bpm. So 22 sec/mile faster than Wednesday with no morning workout, and 3 bpm less on the HR. The leg felt fine.
-Sunday was scheduled for 135 min at LR pace with a fast finish if things felt good. I got a slightly later start than intended, so I knew the workout was going to get cut short by a touch because Steph had to leave for work. The goal was to slow down from the last long run. So I was aiming for around a 7:35-7:40 min/mile average pace.
For the most part, the run felt smooth. The right leg was barely noticeable for the first few miles. But after about an hour into the run, things seemed to fade away and everything felt normal again. After 16 miles, I felt up to attempting the fast finish. So I hit the neighborhood 0.42 mile loop. The first three felt like a good maintainable pace, and then I attacked the last interval. Finished with a 2:50 loop (6:31 GAP), but it definitely took a good bit of effort. That might be the fastest (or one of the fastest) fast finish loops. Happy with the effort overall. It was a final average pace of 7:41 (GAP - 7:35) with HR of 140. Comparing that to the build-up to Disney 2020 it puts me in a similar place as right before the November HM. The funny thing is I was wearing my thick arm warmers and a tank for the first 8 miles and my HR was around 140-143. Then I took the arm warmers off and the next 8 miles were 136-141.
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
??? Weeks to Go! (???) + Some running and some cycling + LIIFT4
3/9/20 - M - OFF
3/10/20 - T - LIIFT4-Legs + Shortoff+2 (75 min; 102 TSS)
3/11/20 - W - 55 min Run at Easy
3/12/20 - R - Pettit-1 (60 min; 27 TSS) + Acho (60 min; 53 TSS)
3/13/20 - F - Sleep + 46 min Run at Easy w/ 6 x 30s Hard
3/14/20 - Sa - Virginia (105 min; 77 TSS) + 50 min Run at Easy
3/15/20 - Su - 8 x 200m @ R (Run) + LIIFT4-Back/Biceps
Total Run Miles - 25.8 miles
Total Run Time - 3:41 hours
Total Run TSS - x TSS
Total Biking Time - 5:00 hours
Total Biking TSS - 259 TSS
Total LIIFT4 Time - 1:22 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:04 hours
Total TSS - x TSS
Highlights
-Man... what a difference a week makes. Heck, these days, what a difference a day makes... Things are moving fast.
-The cycling workout on Tuesday was a BEAR! It was 2 sets of 3 x 4.5 min at VO2max which is an incredibly long hold and a fairly large volume. I survived though.
-Because of things going on in the world, I switched my Thurs/Fri run/bike because Steph needed to go to the grocery store. I decided to do a 3 x 12 min Tempo cycling workout.
-Friday night I did an easy 46 min run, and then decided to throw in some 30s hard runs. My race on April 11th was obviously cancelled (as was the one on March 29th). All race permits have been pulled until May in Wisconsin. The March 29th race is offering a free deferral into any other race for the next year. The April 11th race was originally offering deferral a few days ago (prior to Friday) because I think they thought the race was still going to occur. But they changed their tune on Friday when they were forced to cancel, but are now offering a virtual race instead.
-I spent Saturday trying to figure out what my next step was. With no official race on the horizon, how would I approach the next few weeks and months? I decided I'm going outside the box a bit and train for 1500m - 2 mile. I want to break 6 minutes in the mile. Since there aren't a ton of one mile races anyways, then this gives me the chance to specifically train for it. And potentially, I'll reap the benefits from this style of training in longer distance races.
-Sunday I decided to do a 8 x 200m R primer workout to prepare for the beginning of training next week. I hit splits at 39.2, 38.6, 29.0, 37.4 (!), 38.5, 38.8, 39.1, and 38.7 for an average of 38.6. Much faster than I need to be for sub-6, but let's see how the 400-600m repeats go before I pat myself on the back. It felt nice to run really fast in the Next% shoes.
I'm personally tracking the virus stats just out of interest for myself. Trying to see where the data leads me just like when I evaluate my scientific data. I sure don't know what tomorrow or a week from now will look like, but just want to tell everyone to stay safe and stay kind.
3/9/20 - M - OFF
3/10/20 - T - LIIFT4-Legs + Shortoff+2 (75 min; 102 TSS)
3/11/20 - W - 55 min Run at Easy
3/12/20 - R - Pettit-1 (60 min; 27 TSS) + Acho (60 min; 53 TSS)
3/13/20 - F - Sleep + 46 min Run at Easy w/ 6 x 30s Hard
3/14/20 - Sa - Virginia (105 min; 77 TSS) + 50 min Run at Easy
3/15/20 - Su - 8 x 200m @ R (Run) + LIIFT4-Back/Biceps
Total Run Miles - 25.8 miles
Total Run Time - 3:41 hours
Total Run TSS - x TSS
Total Biking Time - 5:00 hours
Total Biking TSS - 259 TSS
Total LIIFT4 Time - 1:22 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:04 hours
Total TSS - x TSS
Highlights
-Man... what a difference a week makes. Heck, these days, what a difference a day makes... Things are moving fast.
-The cycling workout on Tuesday was a BEAR! It was 2 sets of 3 x 4.5 min at VO2max which is an incredibly long hold and a fairly large volume. I survived though.
-Because of things going on in the world, I switched my Thurs/Fri run/bike because Steph needed to go to the grocery store. I decided to do a 3 x 12 min Tempo cycling workout.
-Friday night I did an easy 46 min run, and then decided to throw in some 30s hard runs. My race on April 11th was obviously cancelled (as was the one on March 29th). All race permits have been pulled until May in Wisconsin. The March 29th race is offering a free deferral into any other race for the next year. The April 11th race was originally offering deferral a few days ago (prior to Friday) because I think they thought the race was still going to occur. But they changed their tune on Friday when they were forced to cancel, but are now offering a virtual race instead.
-I spent Saturday trying to figure out what my next step was. With no official race on the horizon, how would I approach the next few weeks and months? I decided I'm going outside the box a bit and train for 1500m - 2 mile. I want to break 6 minutes in the mile. Since there aren't a ton of one mile races anyways, then this gives me the chance to specifically train for it. And potentially, I'll reap the benefits from this style of training in longer distance races.
-Sunday I decided to do a 8 x 200m R primer workout to prepare for the beginning of training next week. I hit splits at 39.2, 38.6, 29.0, 37.4 (!), 38.5, 38.8, 39.1, and 38.7 for an average of 38.6. Much faster than I need to be for sub-6, but let's see how the 400-600m repeats go before I pat myself on the back. It felt nice to run really fast in the Next% shoes.
I'm personally tracking the virus stats just out of interest for myself. Trying to see where the data leads me just like when I evaluate my scientific data. I sure don't know what tomorrow or a week from now will look like, but just want to tell everyone to stay safe and stay kind.
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Week 1 of Mile Training + Some Cycling + LIIFT4
3/16/20 - M - OFF
3/17/20 - T - LIIFT4-Shoulders + 5 sets of [2 x 150m R + 300m R]
3/18/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
3/19/20 - R - Virginia (105 min; 77 TSS)
3/20/20 - F - LIIFT4-Legs + [5 x 0.75 mi @ T + 6 x 150m @ R] (Run)
3/21/20 - Sa - Perkins-1 (120 min; 75 TSS) + 45 min @ Easy Run
3/22/20 - Su - 65 min @ Comfortable Run
Total Run Miles - 34.4 miles
Total Run Time - 4:49 hours
Total Run TSS - x TSS
Total Biking Time - 4:45 hours
Total Biking TSS - 180 TSS
Total LIIFT4 Time - 0:58 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:33 hours
Total TSS - x TSS
Highlights
-Work had a meeting on Monday to come up with a contingency plan for the future. Things have been moving fast, so we were just trying to get out ahead of it by determining what we were going to do in the event of changes to UW policy. Because of the nature of our work, we can't simply stay at home or stop working on site. There are things in place that require our attention all the time. As the week progressed, the UW campus shut down almost entirely except to essential workers (us). And they pressed us to reduce our numbers, so we instituted our plan we had discussed earlier in the week. We're going to do 3 week rotations of two teams of 6 people. Each of us trained others on the daily tasks that need to be completed. At the end of three weeks, we'll switch. But if at any point someone on Team A becomes sick, then all of Team A goes into quarantine and Team B comes in ASAP. Cleans EVERYTHING and then resumes the work. When your team is not at work, then you work from home remotely on the tasks you can. We're doing what we can to make the best of the situation.
-I decided to do mile distance training for something new during these uncertain racing times. I also modified my weekly schedule a bit.
M - OFF
T - LIIFT4 + Hard Run
W - Easy Cycle + Easy Run
R - Long Easy Cycle
F - LIIFT4 + Hard Run
Sa - Long Easy Cycle + Easy Run
Su - Long Run of ~25% weekly run mileage + LIIFT4
-I'm following the Daniels 1500m-2 mi training plan for 60 miles per week with some edits. I won't hit 60 miles per week running, but will make up the difference with easy aerobic cycling. Based on the scheduled training runs, the plan is written for someone who can run a 4 minute mile. So I've dropped the training load by 75%. So instead of 5 sets of 2 x 200m R + 400m R, which would be 40 sec and 80 sec respectively becomes 2 x 150m R + 300m R (30 sec and 60 sec). This doesn't matter as much for the lesser runs, but as the plan progresses the max R duration I want to do is 2 minutes. And so a 800m R run is outside of my capabilities. So now 600m R is my cap (120 seconds). So I'm keeping the rep count, but dropping the distance of each interval from what is written to match what an elite runner would do in duration instead. So we should both be doing the same amount of time at each relative pace.
-5 sets of [2 x 150m R + 300m R]
Excited for Day 1. Measured out my 150m and 300m distances via Google Maps. The goal was 30 sec and 60 sec for the reps which equates to a 5:22 min/mile. My goal is to eventually be able to run a sub-6 mile. For the 150m reps, I ran 29.2, 29.4, 29.3, 28.4, 27.8, 28.5, 27.8, 26.1, and 30.3 which was an average of 28.5 seconds. The 28.5 second average is 5:06 min/mile pace. The 26.1 was when I was chasing some other runners down the road and was a 4:39 min/mile pace. An incredible split. For the 300m reps, I ran 59.3, 59.9, 59.8, 59.9, and 59.1 seconds which was an average of 59.6 seconds. The 59.6 second average is a 5:19 min/mile pace. I really tried to start slow and finish fast. From my reading online, the key to a good mile race is a really conservative first 0.25 mi, pushing it the second 0.25 mi, the third 0.25 mi should feel like death, and then the fourth mi is the final push. But going out the gate too fast causes a deficit you're unable to overcome. So I'm practicing the slow start in my long distance R intervals.
-5 x 0.75 mi @ T + 6 x 150m @ R
Ready to attack the workout. The goal pace for T was around a 6:20-6:30 min/mile with a short 1 min resting interval. I started running the first interval at what I thought was 6:20-6:30 pace. About half-way through I glanced down at my watch and saw 7:15 as the average pace. Well ****, I was no where close to goal pace. So I ramped up the difficulty and tried to hold on. Finished the first rep at 6:38 GAP. Now that I had a better idea where I was suppose to be, I locked into that pace. So the reps were 6:38, 6:31, 6:24, 6:17, and 6:22 GAP. Happy to see that as the workout progressed I was getting stronger. I even maintained a good slow run pace between the intervals outside of one stop for water. So my GAP paces for mile splits were in the 6:40-6:50 range for 4 straight miles. By the time R pace came up my legs felt shot. So I tried to do what I could. The R reps were 32.1, 31.7, 30.5, 30.7, 30.1, and 28.6 seconds for an average of 30.6 seconds or 5:28 min/mile pace. So a little slower than Tuesday, but still close to goal.
The rest of the week was unremarkable.
Happy with Week 1 and hopeful that everything is a good sign thus far of meeting the ultimate goal of a sub-6.
Stay safe and smart everyone!
3/16/20 - M - OFF
3/17/20 - T - LIIFT4-Shoulders + 5 sets of [2 x 150m R + 300m R]
3/18/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
3/19/20 - R - Virginia (105 min; 77 TSS)
3/20/20 - F - LIIFT4-Legs + [5 x 0.75 mi @ T + 6 x 150m @ R] (Run)
3/21/20 - Sa - Perkins-1 (120 min; 75 TSS) + 45 min @ Easy Run
3/22/20 - Su - 65 min @ Comfortable Run
Total Run Miles - 34.4 miles
Total Run Time - 4:49 hours
Total Run TSS - x TSS
Total Biking Time - 4:45 hours
Total Biking TSS - 180 TSS
Total LIIFT4 Time - 0:58 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:33 hours
Total TSS - x TSS
Highlights
-Work had a meeting on Monday to come up with a contingency plan for the future. Things have been moving fast, so we were just trying to get out ahead of it by determining what we were going to do in the event of changes to UW policy. Because of the nature of our work, we can't simply stay at home or stop working on site. There are things in place that require our attention all the time. As the week progressed, the UW campus shut down almost entirely except to essential workers (us). And they pressed us to reduce our numbers, so we instituted our plan we had discussed earlier in the week. We're going to do 3 week rotations of two teams of 6 people. Each of us trained others on the daily tasks that need to be completed. At the end of three weeks, we'll switch. But if at any point someone on Team A becomes sick, then all of Team A goes into quarantine and Team B comes in ASAP. Cleans EVERYTHING and then resumes the work. When your team is not at work, then you work from home remotely on the tasks you can. We're doing what we can to make the best of the situation.
-I decided to do mile distance training for something new during these uncertain racing times. I also modified my weekly schedule a bit.
M - OFF
T - LIIFT4 + Hard Run
W - Easy Cycle + Easy Run
R - Long Easy Cycle
F - LIIFT4 + Hard Run
Sa - Long Easy Cycle + Easy Run
Su - Long Run of ~25% weekly run mileage + LIIFT4
-I'm following the Daniels 1500m-2 mi training plan for 60 miles per week with some edits. I won't hit 60 miles per week running, but will make up the difference with easy aerobic cycling. Based on the scheduled training runs, the plan is written for someone who can run a 4 minute mile. So I've dropped the training load by 75%. So instead of 5 sets of 2 x 200m R + 400m R, which would be 40 sec and 80 sec respectively becomes 2 x 150m R + 300m R (30 sec and 60 sec). This doesn't matter as much for the lesser runs, but as the plan progresses the max R duration I want to do is 2 minutes. And so a 800m R run is outside of my capabilities. So now 600m R is my cap (120 seconds). So I'm keeping the rep count, but dropping the distance of each interval from what is written to match what an elite runner would do in duration instead. So we should both be doing the same amount of time at each relative pace.
-5 sets of [2 x 150m R + 300m R]
Excited for Day 1. Measured out my 150m and 300m distances via Google Maps. The goal was 30 sec and 60 sec for the reps which equates to a 5:22 min/mile. My goal is to eventually be able to run a sub-6 mile. For the 150m reps, I ran 29.2, 29.4, 29.3, 28.4, 27.8, 28.5, 27.8, 26.1, and 30.3 which was an average of 28.5 seconds. The 28.5 second average is 5:06 min/mile pace. The 26.1 was when I was chasing some other runners down the road and was a 4:39 min/mile pace. An incredible split. For the 300m reps, I ran 59.3, 59.9, 59.8, 59.9, and 59.1 seconds which was an average of 59.6 seconds. The 59.6 second average is a 5:19 min/mile pace. I really tried to start slow and finish fast. From my reading online, the key to a good mile race is a really conservative first 0.25 mi, pushing it the second 0.25 mi, the third 0.25 mi should feel like death, and then the fourth mi is the final push. But going out the gate too fast causes a deficit you're unable to overcome. So I'm practicing the slow start in my long distance R intervals.
-5 x 0.75 mi @ T + 6 x 150m @ R
Ready to attack the workout. The goal pace for T was around a 6:20-6:30 min/mile with a short 1 min resting interval. I started running the first interval at what I thought was 6:20-6:30 pace. About half-way through I glanced down at my watch and saw 7:15 as the average pace. Well ****, I was no where close to goal pace. So I ramped up the difficulty and tried to hold on. Finished the first rep at 6:38 GAP. Now that I had a better idea where I was suppose to be, I locked into that pace. So the reps were 6:38, 6:31, 6:24, 6:17, and 6:22 GAP. Happy to see that as the workout progressed I was getting stronger. I even maintained a good slow run pace between the intervals outside of one stop for water. So my GAP paces for mile splits were in the 6:40-6:50 range for 4 straight miles. By the time R pace came up my legs felt shot. So I tried to do what I could. The R reps were 32.1, 31.7, 30.5, 30.7, 30.1, and 28.6 seconds for an average of 30.6 seconds or 5:28 min/mile pace. So a little slower than Tuesday, but still close to goal.
The rest of the week was unremarkable.
Happy with Week 1 and hopeful that everything is a good sign thus far of meeting the ultimate goal of a sub-6.
Stay safe and smart everyone!
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Week 2 of Mile Training + Some Cycling + LIIFT4
3/23/20 - M - OFF
3/24/20 - T - LIIFT4-Chest/Back + [5 x 150m + 300m + 3 x 450m + 4 x 150m] (Run)
3/25/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
3/26/20 - R - Virginia (105 min; 76 TSS)
3/27/20 - F - LIIFT4-Legs + [6 x 300m + 5 x 150m] (Run)
3/28/20 - Sa - Gibbs (120 min; 81 TSS) + 45 min @ Easy Run
3/29/20 - Su - 61 min @ Comfortable Run + LIIFT4-Shoulders/Arms
Total Run Miles - 31.3 miles
Total Run Time - 4:30 hours
Total Run TSS - x TSS
Total Biking Time - 4:45 hours
Total Biking TSS - 184 TSS
Total LIIFT4 Time - 1:55 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 11:10 hours
Total TSS - x TSS
Highlights
-Week 2 of mile training. Did the following on Tuesday: [5 x 150m + 300m + 3 x 450m + 4 x 150m]
Splits were:
150m = 28.1, 28.7, 27.2, 28.4, 27.2, 29.2, 28.8, 28.9, 29.6 (avg. = 28.4, 5:04 min/mile)
300m = 60 (5:22 min/mile)
450m = 97.6, 99.7, 96.1 (avg. = 97.8, 5:49 min/mile)
Then 150m intervals were nice and strong. I can't remember why I ended up doing a 300m interval before the 3 sets of 450m intervals. The 450m intervals had a small hill which definitely zapped me. If I remember correctly, I was near/on pace at 300m for the 450m intervals.
-Did the following on Friday: [6 x 300m + 5 x 150m]
Splits were:
300m = 64.8, 62.7, 61.8, 59.8, 59.7, 58.7 (avg. = 61.2, 5:28 min/mile)
150m = 28.8, 27.9, 27.6, 28.6, 29.5 (avg. = 28.5, 5:05 min/mile)
I tried to have negative splits on the 300m reps. I think I was successful on all of them. And then I really attacked the last interval at 58.7 seconds (5:14 min/mile). I screwed up the RI on this workout (did 150m RI, then 300m RI). So it messed up my timing, but I managed to figure out how to handle it. The 150m reps were good.
The rest of the week was good and normal. Next week is the first 600m rep (goal of 2 min). We shall see how that goes...
3/23/20 - M - OFF
3/24/20 - T - LIIFT4-Chest/Back + [5 x 150m + 300m + 3 x 450m + 4 x 150m] (Run)
3/25/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
3/26/20 - R - Virginia (105 min; 76 TSS)
3/27/20 - F - LIIFT4-Legs + [6 x 300m + 5 x 150m] (Run)
3/28/20 - Sa - Gibbs (120 min; 81 TSS) + 45 min @ Easy Run
3/29/20 - Su - 61 min @ Comfortable Run + LIIFT4-Shoulders/Arms
Total Run Miles - 31.3 miles
Total Run Time - 4:30 hours
Total Run TSS - x TSS
Total Biking Time - 4:45 hours
Total Biking TSS - 184 TSS
Total LIIFT4 Time - 1:55 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 11:10 hours
Total TSS - x TSS
Highlights
-Week 2 of mile training. Did the following on Tuesday: [5 x 150m + 300m + 3 x 450m + 4 x 150m]
Splits were:
150m = 28.1, 28.7, 27.2, 28.4, 27.2, 29.2, 28.8, 28.9, 29.6 (avg. = 28.4, 5:04 min/mile)
300m = 60 (5:22 min/mile)
450m = 97.6, 99.7, 96.1 (avg. = 97.8, 5:49 min/mile)
Then 150m intervals were nice and strong. I can't remember why I ended up doing a 300m interval before the 3 sets of 450m intervals. The 450m intervals had a small hill which definitely zapped me. If I remember correctly, I was near/on pace at 300m for the 450m intervals.
-Did the following on Friday: [6 x 300m + 5 x 150m]
Splits were:
300m = 64.8, 62.7, 61.8, 59.8, 59.7, 58.7 (avg. = 61.2, 5:28 min/mile)
150m = 28.8, 27.9, 27.6, 28.6, 29.5 (avg. = 28.5, 5:05 min/mile)
I tried to have negative splits on the 300m reps. I think I was successful on all of them. And then I really attacked the last interval at 58.7 seconds (5:14 min/mile). I screwed up the RI on this workout (did 150m RI, then 300m RI). So it messed up my timing, but I managed to figure out how to handle it. The 150m reps were good.
The rest of the week was good and normal. Next week is the first 600m rep (goal of 2 min). We shall see how that goes...
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Week 3 of Mile Training + Some Cycling + LIIFT4
3/30/20 - M - OFF
3/31/20 - T - LIIFT4-Total Body HIIT + [4 x 150m + 2 x 600m + 4 x 150m] (Run)
4/1/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
4/2/20 - R - Virginia (105 min; 76 TSS)
4/3/20 - F - LIIFT4-Chest/Shoulders + [4 x 150m + 4 x 1 mi @ LT + 4 x 150m] (Run)
4/4/20 - Sa - Townsend-1 (90 min; 60 TSS) + 45 min @ Easy Run
4/5/20 - Su - 74 min @ LR w/ Strides + LIIFT4-Legs
Total Run Miles - 34.7 miles
Total Run Time - 4:51 hours
Total Run TSS - x TSS
Total Biking Time - 4:30 hours
Total Biking TSS - 164 TSS
Total LIIFT4 Time - 1:52 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 11:13 hours
Total TSS - x TSS
Highlights
-Week 3 of mile training. Did the following on Tuesday: [4 x 150m + 2 x 600m + 4 x 150m]
Splits were:
150m = 32.9, 31.5, 29.5, 30.0, 28.2, 29.5, 27, 29.9 (avg. = 29.8, 5:19 min/mile)
600m = 118.9, 124.7 (avg. = 121.8, 5:26 min/mile)
I took the first set of 150m nice and easy. And then came the doozy! A 600m interval of R that had a goal time of 2 minutes (120 sec). I've been doing Daniels speed training since Spring 2017, but I've never done an interval of R longer than 85 sec (or 400m). So after last week's 450m interval, I was interested to see what would happen. I reworked the route to something closer to what I plan to use for my mile time trial. I started running fast and then I just kept trying to run fast. The first interval was 118.9 seconds. YEA BUDDY! I felt so strong. I would find out after the run was over that I set a 400m interval PR of 1:16 (5:05 min/mile). Incredible! The 118.9 second 600m was 5:19 pace. The second interval was slower and much harder. But overall 124.7 seconds isn't all that bad all things considered. Still a 5:33 min/mile. The second set of 150m felt better because I didn't hold back as much. On the 3rd to last I got passed by a local HS runner and had to show him what's what. Can't help that competitive spirit.
-Did the following on Friday: [4 x 150m + 4 x 1 mi @ LT + 4 x 150m]
Splits were:
150m = 32.2, 29.8, 28.7, 28.5, 34.2, 31.1, 30.1, 28.6 (avg. = 30.4, 5:25 min/mile)
1 mile GAP = 6:13, 6:22, 6:28, 6:40
Alright, back to the LT workout again. Last time was 5 x 0.75 mi at 6:26 GAP. I started off too slow and made up the difference. This time around, I definitely went out too fast. After about 0.5 miles through the first interval I glanced down at the watch and saw 5:55 average pace. I was like, oh NO that's way too fast. I was aiming for 6:10-6:25 min/mile average. So 5:55 through the first half was way too much to handle. I intentionally slowed down to hit the 6:13. Then the 6:22 was ok, but by the 3rd interval I was really suffering. And then the 4th one of 6:40 was tough physically to get through. I paid dearly by running too fast through the first interval. Funny enough the overall GAP was 6:26. Same as the week prior, but man did things FEEL different between the two workouts.
Finally starting to get used to the 5 day a week running again so I was able to open up the legs back to long run pace on Sunday. So making progress.
3/30/20 - M - OFF
3/31/20 - T - LIIFT4-Total Body HIIT + [4 x 150m + 2 x 600m + 4 x 150m] (Run)
4/1/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
4/2/20 - R - Virginia (105 min; 76 TSS)
4/3/20 - F - LIIFT4-Chest/Shoulders + [4 x 150m + 4 x 1 mi @ LT + 4 x 150m] (Run)
4/4/20 - Sa - Townsend-1 (90 min; 60 TSS) + 45 min @ Easy Run
4/5/20 - Su - 74 min @ LR w/ Strides + LIIFT4-Legs
Total Run Miles - 34.7 miles
Total Run Time - 4:51 hours
Total Run TSS - x TSS
Total Biking Time - 4:30 hours
Total Biking TSS - 164 TSS
Total LIIFT4 Time - 1:52 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 11:13 hours
Total TSS - x TSS
Highlights
-Week 3 of mile training. Did the following on Tuesday: [4 x 150m + 2 x 600m + 4 x 150m]
Splits were:
150m = 32.9, 31.5, 29.5, 30.0, 28.2, 29.5, 27, 29.9 (avg. = 29.8, 5:19 min/mile)
600m = 118.9, 124.7 (avg. = 121.8, 5:26 min/mile)
I took the first set of 150m nice and easy. And then came the doozy! A 600m interval of R that had a goal time of 2 minutes (120 sec). I've been doing Daniels speed training since Spring 2017, but I've never done an interval of R longer than 85 sec (or 400m). So after last week's 450m interval, I was interested to see what would happen. I reworked the route to something closer to what I plan to use for my mile time trial. I started running fast and then I just kept trying to run fast. The first interval was 118.9 seconds. YEA BUDDY! I felt so strong. I would find out after the run was over that I set a 400m interval PR of 1:16 (5:05 min/mile). Incredible! The 118.9 second 600m was 5:19 pace. The second interval was slower and much harder. But overall 124.7 seconds isn't all that bad all things considered. Still a 5:33 min/mile. The second set of 150m felt better because I didn't hold back as much. On the 3rd to last I got passed by a local HS runner and had to show him what's what. Can't help that competitive spirit.
-Did the following on Friday: [4 x 150m + 4 x 1 mi @ LT + 4 x 150m]
Splits were:
150m = 32.2, 29.8, 28.7, 28.5, 34.2, 31.1, 30.1, 28.6 (avg. = 30.4, 5:25 min/mile)
1 mile GAP = 6:13, 6:22, 6:28, 6:40
Alright, back to the LT workout again. Last time was 5 x 0.75 mi at 6:26 GAP. I started off too slow and made up the difference. This time around, I definitely went out too fast. After about 0.5 miles through the first interval I glanced down at the watch and saw 5:55 average pace. I was like, oh NO that's way too fast. I was aiming for 6:10-6:25 min/mile average. So 5:55 through the first half was way too much to handle. I intentionally slowed down to hit the 6:13. Then the 6:22 was ok, but by the 3rd interval I was really suffering. And then the 4th one of 6:40 was tough physically to get through. I paid dearly by running too fast through the first interval. Funny enough the overall GAP was 6:26. Same as the week prior, but man did things FEEL different between the two workouts.
Finally starting to get used to the 5 day a week running again so I was able to open up the legs back to long run pace on Sunday. So making progress.
Last edited:
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Week 4 of Mile Training + Some Cycling + LIIFT4/Yoga Retreat
4/6/20 - M - OFF
4/7/20 - T - LIIFT4-Shoulders/Arms + 5 sets of [2 x 150m + 300m] (Run)
4/8/20 - W - Pettit-1 (60 min; 28 TSS) + 45 min @ Easy Run
4/9/20 - R - Virginia (105 min; 77 TSS)
4/10/20 - F - LIIFT4-Total Body HIIT + [2x600m+2x450m+2x300m+2x150m] (Run)
4/11/20 - Sa - Townsend-1 (90 min; 55 TSS) + 45 min @ Easy Run
4/12/20 - Su - 74 min @ LR w/ Strides + Yoga Retreat-Core
Total Run Miles - 33.5 miles
Total Run Time - 4:51 hours
Total Run TSS - x TSS
Total Biking Time - 4:15 hours
Total Biking TSS - 160 TSS
Total LIIFT4 Time - 1:36 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:45 hours
Total TSS - x TSS
Highlights
-Week 4 of mile training. Did the following on Tuesday: 5 sets of [2 x 150m + 300m]
Splits were:
150m = 29.9, 29.6, 29.2, 28.0, 28.7, 28.3, 28.3, 28.6, 28.4, 28.7 (avg. = 28.7, 5:08 min/mile)
300m = 58.7, 58.0, 57.8, 58.9, 57.9 (avg. = 58.2, 5:12 min/mile)
This was the second time I've done this specific workout. The 150m reps were slower by an average of 0.2 sec, but the 300m reps were faster by an average of 1.4 sec. The 58.2 sec average for 300m reps is the fastest set. I'm pretty happy with that. But can I really hold a 5:12 min/mile for longer than 300m?
-Did the following on Friday: [2x600m+2x450m+2x300m+2x150m]
Splits were:
600m = 124.1, 120.8 (avg. = 122.4, 5:27 min/mile)
450m = 89.8, 87.1 (avg. = 88.4, 5:15 min/mile)
300m = 57.9, 61.3 (avg. = 59.6, 5:19 min/mile)
150m = 29.3, 29.7 (avg. = 29.5, 5:16 min/mile)
This was an exciting workout. A good mix of all the R distances, but starting with the longest distance. I really attacked the first 600m interval and at the end of it actually felt relatively comfortable. The rest interval at 2x-3x of run interval means 4-6 min, but after the first one I felt good to go at 3:30 minutes. So I decided to start the 2nd 600m interval a little early. I attacked again. It was closer to where I wanted to be (120 sec). At the end of this one I was definitely feeling it. The second RI was 3:48, so still shorter than recommended. Then came the 450m intervals again. The last time I did 450m it was an average of 97.8 sec. This time, 88.4 sec with a goal of 90 sec. The first rep (89.8) I was really staring at the clock hoping for it to be done. The second rep (87.1), I actually felt stronger to the end. Then came the standard 300m and 150m reps at 59.6 and 29.5 sec averages. The min/mile paces for the different distances were 5:27, 5:15, 5:19, and 5:16.
With lots of weeks to go in training, I'm feeling fairly confident about the sub-6 mile.
4/6/20 - M - OFF
4/7/20 - T - LIIFT4-Shoulders/Arms + 5 sets of [2 x 150m + 300m] (Run)
4/8/20 - W - Pettit-1 (60 min; 28 TSS) + 45 min @ Easy Run
4/9/20 - R - Virginia (105 min; 77 TSS)
4/10/20 - F - LIIFT4-Total Body HIIT + [2x600m+2x450m+2x300m+2x150m] (Run)
4/11/20 - Sa - Townsend-1 (90 min; 55 TSS) + 45 min @ Easy Run
4/12/20 - Su - 74 min @ LR w/ Strides + Yoga Retreat-Core
Total Run Miles - 33.5 miles
Total Run Time - 4:51 hours
Total Run TSS - x TSS
Total Biking Time - 4:15 hours
Total Biking TSS - 160 TSS
Total LIIFT4 Time - 1:36 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:45 hours
Total TSS - x TSS
Highlights
-Week 4 of mile training. Did the following on Tuesday: 5 sets of [2 x 150m + 300m]
Splits were:
150m = 29.9, 29.6, 29.2, 28.0, 28.7, 28.3, 28.3, 28.6, 28.4, 28.7 (avg. = 28.7, 5:08 min/mile)
300m = 58.7, 58.0, 57.8, 58.9, 57.9 (avg. = 58.2, 5:12 min/mile)
This was the second time I've done this specific workout. The 150m reps were slower by an average of 0.2 sec, but the 300m reps were faster by an average of 1.4 sec. The 58.2 sec average for 300m reps is the fastest set. I'm pretty happy with that. But can I really hold a 5:12 min/mile for longer than 300m?
-Did the following on Friday: [2x600m+2x450m+2x300m+2x150m]
Splits were:
600m = 124.1, 120.8 (avg. = 122.4, 5:27 min/mile)
450m = 89.8, 87.1 (avg. = 88.4, 5:15 min/mile)
300m = 57.9, 61.3 (avg. = 59.6, 5:19 min/mile)
150m = 29.3, 29.7 (avg. = 29.5, 5:16 min/mile)
This was an exciting workout. A good mix of all the R distances, but starting with the longest distance. I really attacked the first 600m interval and at the end of it actually felt relatively comfortable. The rest interval at 2x-3x of run interval means 4-6 min, but after the first one I felt good to go at 3:30 minutes. So I decided to start the 2nd 600m interval a little early. I attacked again. It was closer to where I wanted to be (120 sec). At the end of this one I was definitely feeling it. The second RI was 3:48, so still shorter than recommended. Then came the 450m intervals again. The last time I did 450m it was an average of 97.8 sec. This time, 88.4 sec with a goal of 90 sec. The first rep (89.8) I was really staring at the clock hoping for it to be done. The second rep (87.1), I actually felt stronger to the end. Then came the standard 300m and 150m reps at 59.6 and 29.5 sec averages. The min/mile paces for the different distances were 5:27, 5:15, 5:19, and 5:16.
With lots of weeks to go in training, I'm feeling fairly confident about the sub-6 mile.
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Thanks! At this moment in time, I'm just going to keep grinding and trying to get better. That way when races come back, I'll be ready to go and maybe even better than before.
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Week 5 of Mile Training + Some Cycling + Yoga Retreat
4/13/20 - M - OFF
4/14/20 - T - Yoga Retreat-Stretch + [4x150m + 3x450m + 6x150m] (Run)
4/15/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
4/16/20 - R - Virginia (105 min; 77 TSS)
4/17/20 - F - Yoga Retreat-Balance + [2x300m+2x450m+2x600m+2x150m] (Run)
4/18/20 - Sa - Townsend-1 (90 min; 55 TSS) + 45 min @ Easy Run
4/19/20 - Su - 78 min @ LR w/ Strides + Yoga Retreat-Flow
Total Run Miles - 32.4 miles
Total Run Time - 4:45 hours
Total Run TSS - x TSS
Total Biking Time - 4:15 hours
Total Biking TSS - 159 TSS
Total LIIFT4 Time - 1:26 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:27 hours
Total TSS - x TSS
Highlights
-Week 5 of mile training. Did the following on Tuesday: [4x150m + 3x450m + 6x150m]
Very windy - 16-26 mph
Splits were:
150m = 33.2, 31, 30.1, 29.6, 29.3, 30.8, 30.4, 28.6, 29, 28.8 (avg. = 30.0, 5:22 min/mile)
450m = 90.6, 89.1, 89.2 (avg. = 89.6, 5:20 min/mile)
It was super windy, so it was a tough one. Happy with the workout overall and getting through it.
-Did the following on Friday: [2x300m+2x450m+2x600m+2x150m]
Splits were:
300m = 62.3, 60.2 (avg. = 61.2, 5:27 min/mile)
450m = 86.2, 86.6 (avg. = 86.4, 5:08 min/mile)
600m = 119.6, 120.5 (avg. = 120.0, 5:22 min/mile)
150m = 29.8, 28.8 (avg. = 29.3, 5:14 min/mile)
So this workout was a reverse of last weeks Friday's workout. So instead of starting with the 600m reps and got shorter, this time I started shorter and got longer. So same total volume and rep count, but the difficulty is increased because of the order of operation. I started off a little stiff on the 300m reps and then let it rip on everything else. I really attacked the reps and ran my two fastest 450m reps to date at 86.2 and 86.6 seconds (5:08 min/mile). Crushed it! I set a new 400m PR at 1:14 (4:57 min/mile). Then came the 600m reps. The goal was 120 seconds and I pretty much nailed it. I reduced the rest between the two 600m reps to better simulate a full mile effort. So happy to hit 120.5 on the second rep. This was my fastest 600m average rep to date. And then wrapped it up with the 150m reps.
Happy with the progress thus far!
I decided to take a trip down memory lane to see how far I've come. I started incorporating Daniels Speed training philosophy in my training in February 2017. I started off with his 5k/10k training plan. On 2/28/17 I had my first 400m R rep set and ran a new PR of 1:25 (5:41 min/mile). Over the course of the next 3 months I whittled the 400m PR down from 1:25 to 1:23 (5:34 min/mile). At the end of the training plan I ran two 5k time trials in 19:29 and 20:11. That equates to a 51.4 VDOT and an estimated mile time of about 5:42. So fairly close to the pace I PR'd at for my 400m reps. To be fair though, even now in 2020 my mile PR comes from that first time trial in May 2017 when I ran a 6:02 opening mile.
In December 2019, I finally bested that 1:23 400m rep with a 1:22 (5:29 min/mile). So imagine my surprise on 3/31/20 when I ran my first 600m rep session of this training cycle and hit a new 400m PR of 1:16 (5:05 min/mile). A staggering 7 second drop (24 sec/mile) vs December. And then over the course of the last 21 days have shown it wasn't an anomaly and hit a 1:17, 1:19, and then 1:14. The 1:14 was a 4:57 min/mile. So now I'm truly curious to see if I can keep this up and indeed break 6 min (and maybe better).
This week will be a true test. My 5k PR is 19:27 (during the WDW 2018 10k) at a pace of 6:15 min/mile. The workout on Tuesday is 3 miles at LT pace which based on what I've been doing lately is 6:09 min/mile pace. So now I need to run a training run 3 miler at a pace that would be 6 sec/mile faster than my current 5k PR. Granted these recent runs seem to indicate I could run a 17:49 5k (5:44 min/mile pace), but that remains to be seen. Fingers crossed!
4/13/20 - M - OFF
4/14/20 - T - Yoga Retreat-Stretch + [4x150m + 3x450m + 6x150m] (Run)
4/15/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
4/16/20 - R - Virginia (105 min; 77 TSS)
4/17/20 - F - Yoga Retreat-Balance + [2x300m+2x450m+2x600m+2x150m] (Run)
4/18/20 - Sa - Townsend-1 (90 min; 55 TSS) + 45 min @ Easy Run
4/19/20 - Su - 78 min @ LR w/ Strides + Yoga Retreat-Flow
Total Run Miles - 32.4 miles
Total Run Time - 4:45 hours
Total Run TSS - x TSS
Total Biking Time - 4:15 hours
Total Biking TSS - 159 TSS
Total LIIFT4 Time - 1:26 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:27 hours
Total TSS - x TSS
Highlights
-Week 5 of mile training. Did the following on Tuesday: [4x150m + 3x450m + 6x150m]
Very windy - 16-26 mph
Splits were:
150m = 33.2, 31, 30.1, 29.6, 29.3, 30.8, 30.4, 28.6, 29, 28.8 (avg. = 30.0, 5:22 min/mile)
450m = 90.6, 89.1, 89.2 (avg. = 89.6, 5:20 min/mile)
It was super windy, so it was a tough one. Happy with the workout overall and getting through it.
-Did the following on Friday: [2x300m+2x450m+2x600m+2x150m]
Splits were:
300m = 62.3, 60.2 (avg. = 61.2, 5:27 min/mile)
450m = 86.2, 86.6 (avg. = 86.4, 5:08 min/mile)
600m = 119.6, 120.5 (avg. = 120.0, 5:22 min/mile)
150m = 29.8, 28.8 (avg. = 29.3, 5:14 min/mile)
So this workout was a reverse of last weeks Friday's workout. So instead of starting with the 600m reps and got shorter, this time I started shorter and got longer. So same total volume and rep count, but the difficulty is increased because of the order of operation. I started off a little stiff on the 300m reps and then let it rip on everything else. I really attacked the reps and ran my two fastest 450m reps to date at 86.2 and 86.6 seconds (5:08 min/mile). Crushed it! I set a new 400m PR at 1:14 (4:57 min/mile). Then came the 600m reps. The goal was 120 seconds and I pretty much nailed it. I reduced the rest between the two 600m reps to better simulate a full mile effort. So happy to hit 120.5 on the second rep. This was my fastest 600m average rep to date. And then wrapped it up with the 150m reps.
Happy with the progress thus far!
I decided to take a trip down memory lane to see how far I've come. I started incorporating Daniels Speed training philosophy in my training in February 2017. I started off with his 5k/10k training plan. On 2/28/17 I had my first 400m R rep set and ran a new PR of 1:25 (5:41 min/mile). Over the course of the next 3 months I whittled the 400m PR down from 1:25 to 1:23 (5:34 min/mile). At the end of the training plan I ran two 5k time trials in 19:29 and 20:11. That equates to a 51.4 VDOT and an estimated mile time of about 5:42. So fairly close to the pace I PR'd at for my 400m reps. To be fair though, even now in 2020 my mile PR comes from that first time trial in May 2017 when I ran a 6:02 opening mile.
In December 2019, I finally bested that 1:23 400m rep with a 1:22 (5:29 min/mile). So imagine my surprise on 3/31/20 when I ran my first 600m rep session of this training cycle and hit a new 400m PR of 1:16 (5:05 min/mile). A staggering 7 second drop (24 sec/mile) vs December. And then over the course of the last 21 days have shown it wasn't an anomaly and hit a 1:17, 1:19, and then 1:14. The 1:14 was a 4:57 min/mile. So now I'm truly curious to see if I can keep this up and indeed break 6 min (and maybe better).
This week will be a true test. My 5k PR is 19:27 (during the WDW 2018 10k) at a pace of 6:15 min/mile. The workout on Tuesday is 3 miles at LT pace which based on what I've been doing lately is 6:09 min/mile pace. So now I need to run a training run 3 miler at a pace that would be 6 sec/mile faster than my current 5k PR. Granted these recent runs seem to indicate I could run a 17:49 5k (5:44 min/mile pace), but that remains to be seen. Fingers crossed!
Last edited:
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Some Gigi art!
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Apparently the petals were suppose to be rainbow colored on a white background, but she decided to reverse it because she thought it would stand out better.
michigandergirl
DIS Veteran
- Joined
- Mar 28, 2013
I feel like Gigi's pictures really sum up everyone's feelings about spring in the Midwest - one day it's warm & sunny (happy face), the next day it's snowing (angry face). 
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
I feel like Gigi's pictures really sum up everyone's feelings about spring in the Midwest - one day it's warm & sunny (happy face), the next day it's snowing (angry face).
Ain’t that the truth! I’ll add wind to the angry face too.
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Double Rainbow!
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Week 6 of Mile Training + Some Cycling + Yoga Retreat
4/20/20 - M - OFF
4/21/20 - T - Yoga Retreat-Flow on the go + [4x150m + 3.12 mile T + 4x150m] (Run)
4/22/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
4/23/20 - R - Virginia (105 min; 77 TSS)
4/24/20 - F - Yoga Retreat-Relax + [3 sets of (2x150m+600m) with reduced RI] (Run)
4/25/20 - Sa - Townsend-1 (90 min; 55 TSS) + 45 min @ Easy Run
4/26/20 - Su - 80 min @ LR w/ two sets of Strides + Yoga Retreat-Take 30
Total Run Miles - 34.9 miles
Total Run Time - 4:53 hours
Total Run TSS - x TSS
Total Biking Time - 4:15 hours
Total Biking TSS - 159 TSS
Total LIIFT4 Time - 1:14 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:22 hours
Total TSS - x TSS
Highlights
-Week 6 of mile training. Did the following on Tuesday: [4x150m + 3.12 mile T + 4x150m]
I was really psyching myself up for this workout. If my T pace was to match what I've been doing lately with R pace, then I should run these miles around 6:09-6:15 pace. That would put me in the territory of a new 5k PR. Albeit, I was a little apprehensive about the feasibility of this given the focus of this training plan has been about short speed and less so sustained pacing. And that this was to be around 19-20 min sustained T pace when the other two T pace workouts were intervals of 4.5 min and 6.5 min. So this seemed like a fairly large jump. But I prepared myself mentally and did my best to attack it.
Splits were:
150m = 30.0, 27.7, 28.8, 26.9, 28.8, 27.4, 29.6, 29.7 (avg. = 29.3, 5:14 min/mile)
3.12 mile T = 6:27, 6:36, 6:47 (avg. = 6:36 min/mile)
The 4x150m to start felt good. I tried my best early on in the T paced first mile to hold back. I checked in relatively soon after starting and saw sub-6 pace so I pulled back. About 1/2 through the first mile I saw around 6:10 min/mile pace and knew I just needed to sustain, but I also wanted to be a bit slower with the first T mile and finish fast. So I pulled back a touch. The next time I checked I saw 6:20 pace and was right where I wanted to be. When I hit the end of Mile 1 I was at 6:27 and was a little behind the goal now. I tried to keep digging deep and pushing but things were definitely getting tough. I didn't even check my watch until I hit Mile 2 which came in at 6:36 and I was a little disappointed because I was trying to sustain and not continue to fade. Then the 3rd mile came in at 6:47 which was still me pushing fairly hard. Finished the 3.12 miles in 20:40 which ranks around my 5th fastest 5k split, but about 70 seconds off from a PR. I didn't know what the legs had left for the second set of 4x150m, but I was pleasantly surprised that they recovered quickly and still had some short distance pop to them. Finished off the 150m reps at an average of 29.3s and a 5:14 min/mile pace.
The HR shows I was roughly where I should have been but lack the necessary endurance at this moment to hold that pace. My LT HR is usually around a 157 and this came out around a 153 average (151, 155, and 153). Given that the second mile was slower yet higher HR shows me I truly was giving it a good effort. Not terribly worried about it though. Because my LT pace for a 5:40 goal mile which is where I started this training plan at is a 6:36 min/mile. So despite me not hitting the 6:09-6:15 window, I'm still roughly where I should have been otherwise.
Thursday was my 35th birthday. So I moved into a new AG as well as gained 5 minutes on my BQ time.
G gave me this "Yoda Best Dad Ever" shirt. You'll have to forgive my haircut because I gave G the clippers a few weeks back and let her pretend to be a hair stylist. She went a bit wild and had fun. I cleaned it up as best I could afterwards.
We also made my special Peanut Butter Dream pie. It's been years since we've made it, mostly because it's a caloric bomb and usually I'm in the middle of training when my birthday rolls around in late April. It's made with a PB Oreo crust with brown sugar and butter. Then on top of the crust is a layer of hot fudge that is allowed to cool and solidify. The filling is made with peanut butter, whipping cream, more sugar, and marshmallow fluff. Then it's topped off with peanuts and more hot fudge. It's best served cold, and so we usually put it in the freezer. It's devastatingly good.
-Did the following on Friday: [3 sets of (2x150m+600m) with reduced RI]
Splits were:
150m = 29.2, 27.7, 28.7, 29.2, 30.2, 30.4 (avg. = 29.2, 5:12 min/mile)
600m = 116.6, 121.0, 119.7 (avg. = 119.1, 5:18 min/mile)
*New 600m PR of 116.6 (5:12 min/mile)
I was out for redemption on Friday and wanted to prove to myself that the short track stuff is improving. It was a little unnerving to try that out on this particular run though because the intent was to reduce rest between the 600m intervals. So normally I was doing 3:45-5 min of rest post-600m reps and this asked for 1/2 rest, so something like 2-2:30 min instead.
The 150m reps felt good. I really attacked that first 600m rep and towards the end of it my body was getting all tingly. I knew that that was the right feeling for a true max effort type rep. Ended up coming in at 116.6 seconds which is a new PR for me and found out later I likely hit the 75 second 400m rep (2nd fastest at 5:01 min/mile) during this interval. That's all well and good, but now I only had a short period of time before restarting the 150m reps all over again. It was a real lung and leg buster not to be able to fully recover between the reps. I knew the 116.6 sec rep was going to be all for not if I didn't have nice consistent splits. The second 600m rep felt slower, but I was truly gassed during it. And even though I was gassed throughout it still came in at a respectable 121 seconds (5:25 min/mile). I had another very short and inadequate resting break and was back at it again. The third rep I tried to push hard but knew I wasn't quite at the same level as the first rep. Came in at 119.7 seconds and was really pleased. This meant my 3 rep average was to be under 120 seconds for the first time (119.1 and 5:18 min/mile). So fastest 600m rep, fastest 600m rep set (even with reduced rest), and 2nd fastest 400m rep. All in all a good day. I finished this interval set so quickly I had to extend the cool down in order to hit my goal 60 min total workout time.
Sunday was my first two set strides workout where I ran around 4 miles at LR, did strides, then ran another 4 miles LR, then did another set of strides. That was a tough adjustment, but I managed.
That represents the end of Phase 2 of the training plan, and now we move into the dreaded Phase 3. The introduction of I PACE! ACK! And also the introduction of the occasional 3 speed workouts in a single week. The strides on Sundays have been building towards this and my ability to withstand a triple set of speed on a weekly basis. Each individual R workout seems to be a little easier now, but having to do it 3 times in a week I think ramps up the difficulty. The I pace will be a good tell tale for what's possible in the mile. There's no faking I pace. Either you can or you can't. And it's aptly described as the most dreadful endurance pace there is. Wish me luck!
4/20/20 - M - OFF
4/21/20 - T - Yoga Retreat-Flow on the go + [4x150m + 3.12 mile T + 4x150m] (Run)
4/22/20 - W - Pettit-1 (60 min; 27 TSS) + 45 min @ Easy Run
4/23/20 - R - Virginia (105 min; 77 TSS)
4/24/20 - F - Yoga Retreat-Relax + [3 sets of (2x150m+600m) with reduced RI] (Run)
4/25/20 - Sa - Townsend-1 (90 min; 55 TSS) + 45 min @ Easy Run
4/26/20 - Su - 80 min @ LR w/ two sets of Strides + Yoga Retreat-Take 30
Total Run Miles - 34.9 miles
Total Run Time - 4:53 hours
Total Run TSS - x TSS
Total Biking Time - 4:15 hours
Total Biking TSS - 159 TSS
Total LIIFT4 Time - 1:14 hours
Total LIIFT4 TSS - x TSS
Total Training Time - 10:22 hours
Total TSS - x TSS
Highlights
-Week 6 of mile training. Did the following on Tuesday: [4x150m + 3.12 mile T + 4x150m]
I was really psyching myself up for this workout. If my T pace was to match what I've been doing lately with R pace, then I should run these miles around 6:09-6:15 pace. That would put me in the territory of a new 5k PR. Albeit, I was a little apprehensive about the feasibility of this given the focus of this training plan has been about short speed and less so sustained pacing. And that this was to be around 19-20 min sustained T pace when the other two T pace workouts were intervals of 4.5 min and 6.5 min. So this seemed like a fairly large jump. But I prepared myself mentally and did my best to attack it.
Splits were:
150m = 30.0, 27.7, 28.8, 26.9, 28.8, 27.4, 29.6, 29.7 (avg. = 29.3, 5:14 min/mile)
3.12 mile T = 6:27, 6:36, 6:47 (avg. = 6:36 min/mile)
The 4x150m to start felt good. I tried my best early on in the T paced first mile to hold back. I checked in relatively soon after starting and saw sub-6 pace so I pulled back. About 1/2 through the first mile I saw around 6:10 min/mile pace and knew I just needed to sustain, but I also wanted to be a bit slower with the first T mile and finish fast. So I pulled back a touch. The next time I checked I saw 6:20 pace and was right where I wanted to be. When I hit the end of Mile 1 I was at 6:27 and was a little behind the goal now. I tried to keep digging deep and pushing but things were definitely getting tough. I didn't even check my watch until I hit Mile 2 which came in at 6:36 and I was a little disappointed because I was trying to sustain and not continue to fade. Then the 3rd mile came in at 6:47 which was still me pushing fairly hard. Finished the 3.12 miles in 20:40 which ranks around my 5th fastest 5k split, but about 70 seconds off from a PR. I didn't know what the legs had left for the second set of 4x150m, but I was pleasantly surprised that they recovered quickly and still had some short distance pop to them. Finished off the 150m reps at an average of 29.3s and a 5:14 min/mile pace.
The HR shows I was roughly where I should have been but lack the necessary endurance at this moment to hold that pace. My LT HR is usually around a 157 and this came out around a 153 average (151, 155, and 153). Given that the second mile was slower yet higher HR shows me I truly was giving it a good effort. Not terribly worried about it though. Because my LT pace for a 5:40 goal mile which is where I started this training plan at is a 6:36 min/mile. So despite me not hitting the 6:09-6:15 window, I'm still roughly where I should have been otherwise.
Thursday was my 35th birthday. So I moved into a new AG as well as gained 5 minutes on my BQ time.
G gave me this "Yoda Best Dad Ever" shirt. You'll have to forgive my haircut because I gave G the clippers a few weeks back and let her pretend to be a hair stylist. She went a bit wild and had fun. I cleaned it up as best I could afterwards.
We also made my special Peanut Butter Dream pie. It's been years since we've made it, mostly because it's a caloric bomb and usually I'm in the middle of training when my birthday rolls around in late April. It's made with a PB Oreo crust with brown sugar and butter. Then on top of the crust is a layer of hot fudge that is allowed to cool and solidify. The filling is made with peanut butter, whipping cream, more sugar, and marshmallow fluff. Then it's topped off with peanuts and more hot fudge. It's best served cold, and so we usually put it in the freezer. It's devastatingly good.
-Did the following on Friday: [3 sets of (2x150m+600m) with reduced RI]
Splits were:
150m = 29.2, 27.7, 28.7, 29.2, 30.2, 30.4 (avg. = 29.2, 5:12 min/mile)
600m = 116.6, 121.0, 119.7 (avg. = 119.1, 5:18 min/mile)
*New 600m PR of 116.6 (5:12 min/mile)
I was out for redemption on Friday and wanted to prove to myself that the short track stuff is improving. It was a little unnerving to try that out on this particular run though because the intent was to reduce rest between the 600m intervals. So normally I was doing 3:45-5 min of rest post-600m reps and this asked for 1/2 rest, so something like 2-2:30 min instead.
The 150m reps felt good. I really attacked that first 600m rep and towards the end of it my body was getting all tingly. I knew that that was the right feeling for a true max effort type rep. Ended up coming in at 116.6 seconds which is a new PR for me and found out later I likely hit the 75 second 400m rep (2nd fastest at 5:01 min/mile) during this interval. That's all well and good, but now I only had a short period of time before restarting the 150m reps all over again. It was a real lung and leg buster not to be able to fully recover between the reps. I knew the 116.6 sec rep was going to be all for not if I didn't have nice consistent splits. The second 600m rep felt slower, but I was truly gassed during it. And even though I was gassed throughout it still came in at a respectable 121 seconds (5:25 min/mile). I had another very short and inadequate resting break and was back at it again. The third rep I tried to push hard but knew I wasn't quite at the same level as the first rep. Came in at 119.7 seconds and was really pleased. This meant my 3 rep average was to be under 120 seconds for the first time (119.1 and 5:18 min/mile). So fastest 600m rep, fastest 600m rep set (even with reduced rest), and 2nd fastest 400m rep. All in all a good day. I finished this interval set so quickly I had to extend the cool down in order to hit my goal 60 min total workout time.
Sunday was my first two set strides workout where I ran around 4 miles at LR, did strides, then ran another 4 miles LR, then did another set of strides. That was a tough adjustment, but I managed.
That represents the end of Phase 2 of the training plan, and now we move into the dreaded Phase 3. The introduction of I PACE! ACK! And also the introduction of the occasional 3 speed workouts in a single week. The strides on Sundays have been building towards this and my ability to withstand a triple set of speed on a weekly basis. Each individual R workout seems to be a little easier now, but having to do it 3 times in a week I think ramps up the difficulty. The I pace will be a good tell tale for what's possible in the mile. There's no faking I pace. Either you can or you can't. And it's aptly described as the most dreadful endurance pace there is. Wish me luck!
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Dreams Unlimited Travel is committed to providing you with the very best vacation planning experience possible. Our Vacation Planners are experts and will share their honest advice to help you have a magical vacation.
Let us help you with your next Disney Vacation!
