| Member Since: Jan 05, 2015 Gender: Male Goal Type: Local Elite Running Accomplishments: My running accomplishments are very underwhelming but here are my PRs:
800m: 1:54
1500m: 3:48
Mile: 4:06
3000m: 8:13
5000m: 14:35
8k XC: 23:59
10k XC: 30:31 (altitude)
Dedicated to all things in the world of endurance optimization:
The Cliff Edge Website Short-Term Running Goals: Break 4 minutes in the mile. Long-Term Running Goals: I expect to completely retire from running within the next couple years. Personal: Currently super injured and recovering from a ruptured plantar fascia injury from two years ago. Can't run much more than 15-20 miles/week. |
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| | Running Miles | Swimming Yards | Bike Miles | | 36.60 | 0.00 | 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| Easy 4 mile recovery run on the soft grass of lakeside park. Ran as slow as I wanted to and averaged 6:40/mi.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Started this workout just as the sun went down- so I was very cold in my t-shirt and shorts.
10 minute warmup @6:39/mi (ran part with Seth and Chris)
4x100m strides w/middle 20m at top speed
5x200m w/4 min rest:
- 27.16
- 27.24
- 27.22
- 27.38
- 26.38 (put on spikes)
10 minute cool down @6:38/mi
I foolishly assumed that it would be warm enough for me to run in a t-shirt and short shorts because it was 49 degrees at 4:30 PM but the temp dropped by 10-15 degrees after sunset. I seriously just couldn't get my legs going because I was so stiff from the cold.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 mile easy run @6:39/mi on the lovely grass of lakeside park.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.20 | 0.00 | 0.00 |
| Was planning on doing a workout but I wasn't feeling great and it was cold, dark and a little breezy.
Ended up just running a really really easy 4 miles with Tim on the track @7:01/mi. Afterwards, we did 4x200m strides: 29.30, 29.85, 29.64, 29.05
I ran this workout in a fasted state- fasted training helps me run faster on race day.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.10 | 0.00 | 0.00 |
| 2 mile easy warmup @6:25/mi. 2x100m strides and drills. Feeling pretty sick and running around in the cold weather doesn't help. Had to do an abbreviated workout because I felt like butt. Legs were stiff, inelastic and unresponsive. I really just wish that it was summer because I hate rushing to do workouts before sunset when I have been working all day.
Workout: 2x(400-300-200-100) w/2 min recovery between all intervals
- 60.1, 44.1, 29.1, 13.1
- 59.9, 44.1, 28.8, 13.3
2 mile cool down @6:46/mi. Felt pretty crummy but went and did a couple conditioning exercises, right after:
- 3x5x135lb barbell squat
- 3x5xmax vertical jump
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 mile easy run @6:44/mi on the luscious grass of lakeside park. Feeling pretty sick and tired from a hard day at work.
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| | Running Miles | Swimming Yards | Bike Miles | | 8.30 | 0.00 | 0.00 |
| Weather: Mid 40s and a little bit windy.
2 mile easy warm up @6:17/mi, 2x100m strides and drills.
Workout plan: 2 mile tempo, 1000m, 800m, 600m w/2 min rest
- 2 mile tempo in 10:06 (5:09, 4:57)
- 1000m in 2:45.3
- 800m in 2:18.0
- 600m in 1:41.6
Still feeling sick but the workout didn't go terrible. Happy with the 1000m- it felt really comfortable but I could feel the lethargy from being sick set in after it. The 2 min rest didn't help either. Was planning on doing a bit more volume but held back a bit because I am still pretty sick.
Conditioning after:
- Crab walks 3x15 steps each side with double bands
- 3x5x135lb barbell squat
- 1x5x145lb barbell squat
- 3x8x45lb each side lateral squat
- 3x5x max vertical jumps
Without a workout like this from time to time, I wouldn't be able to perform well on race day. Here is one of my latest races.
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| | Running Miles | Swimming Yards | Bike Miles | | 36.60 | 0.00 | 0.00 |
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