Monday, January 14, 2019

Workout Summary Jan 7-13

Total Miles = 49.9
Quality Miles = 11
Long Run = 15


Mon Inpromptu semi hard reverse ladder the day following a 12 miler totaling 4 miles @ 7:13 pace
Wed: 15 miles is my longest run in months
Fri: Solid effort on a 5K course (6:41 ave)
Sun: Rare day off! Legs feeling just a little too beat up in the morning.

Wed Long Run

Friday, January 11, 2019

5K Time Trial

Today I ran a hard 5K just to evaluate how this 80-20 program is working. The last few hard workouts I've done has been either on a 10 lap indoor track or trail so splits are always slow.

I've run several 5K time trials on a straight bike trail with 3 small inclines- 1 in the first mile and 2 in the second mile. Today I tied my PR on this trail with negative splits.

I've been experimenting with a very slow pace on most training runs (9 min pace or slower) trying to conserve legs for the hard days while at the same time slowly extending longer runs (15 miles on Wed, 8 on Thursday). So far so good.

Thursday, January 10, 2019

Tom "Tinman" Schwartz!

Tom "Tinman" Schwartz is fast becoming recognized as one of the most successful distance running coaches in the U.S. today. From recently crowned USA Marathon Champion Brogan Austin to former high school sub 4 minute miler Drew Hunter (not to mention capturing the USATF National Club XC Championship team title the last 2 years!), Tinman's coaching principles seem to be work across the spectrum of distance running.

Check out this Final Surge podcast to learn more about Tinman's unique yet down to earth coaching philosophy.

"I learned that when I trained at a pace a few seconds per mile faster than my 10k intensity (I ran about 34:00-35:00 at that time), my race times improved steadily, week after week. When I ran intervals at 5k pace or faster, however, I seemed to improve for only three or four weeks before struggling in races." -Coach Tom "Tinman"Schwartz

Wednesday, January 9, 2019

Hip Exercises for Runners by Ben Barrows

MY COMMENT: We all should be doing some of these on a regular basis. Thanks Ben!

Spread Your Toes Series

Not long ago I began to notice what looks like the start of Tailor's Bunion and have become obsessed with researching the use of toe spreaders. One of the best resources I found is Northwest Foot & Ankle that has created a number of excellent videos illustrating new, conservative methods for treating many common running related injuries.

Tuesday, January 8, 2019

Workout Summary Jan 1-6

Total Miles Run = 53 (6 days)
Quality Miles = 11
Long Run = 13.1 miles

2 long very slow runs this week- Tues 13.1 miles and Sun 12 miles
Wed: 10K progressive run (7:05 ave) on turf- 7:32, 7:19, 6:59, 7:01, 6:54, 6:53
Fri: 2 sets of 5 x 800m w 30 sec rest, 5 min between sets. 3:24 ave on the 10 lap indoor track

Comments: Feeling some hamstring/ hip pain that I am hoping to push through. Lots of piriformis stretching and laying off the hamstrings for a while.

Monday, January 7, 2019

Jeff Galloway's Race Pace Prediction Formula

Take your one-mile time trial time and adjust to find a potential fast pace for you, in each race:
5K—add 33 seconds
10K—multiply by 1.15
half marathon—multiply by 1.2
marathon—multiply by 1.3

Example: You ran a fast (for you) one-mile time trial and the time was 10:00. In this case, 10:33/mile is your current potential for a very hard pace in a 5K; 11:30/mile is your current potential for a very hard pace in a 10K;
12:00/mile is your current potential for a very hard pace in a half marathon;
13:00/mile is your current potential for a very hard pace in a marathon.

To determine your long run pace, add two minutes to the predicted marathon pace. In this case it would be 15:00/mile. -The “Magic Mile” Can Tell You How Fast To Run -Competitor Running

COMMENT: I'm a fan of these prediction formulas. While they may not be accurate for every runner, more often than not you'll be able to make an adjustment to the formula to make it fit.