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Quote from: LBSS on January 24, 2018, 11:10:27 am

- run 6.66 km in 32:22
pace really all over the place, felt fast at the beginning but was only going at 4:37-4:40 for the first 2 km. either there's something goofy with my watch (please god no) or RPE was just way higher today than normal. this felt hard but was actually slower than monday. and apparently i hit 5 km in 24:07? weird.

- stretch

weird. i bet your watch is good though. just a down day that felt faster, stale life.

yeah on reflection i'm sure that's true. just died after the second km.

i need to build up mileage by a lot, more aggressively than i have been. reposting my original plan from october, with the part i'm currently supposed to be on in bold:

TENTATIVE PLAN SUBJECT TO CHANGE AFTER I COME DOWN FROM THE EXTREME TRAINING ITCH I AM CURRENTLY EXPERIENCING:

GOAL 1: sub-23:00 5k by 21 december
GOAL 2: sub-21:00 5k by 21 february
GOAL 3: sub-20:00 5k by 21 april
GOAL 4: run in the khunjerab pass 10k next summer (http://www.irunforsmile.com/khunjeravpassmarathon/)

currently i'm running 10-15km/week and can comfortably run under 25:00 on the track. first order of business is to continue building an aerobic base.

plan to meet GOAL 1 will be as follows:

- build up weekly distance to 25km/week, 4-5 days running/week
- one day/week of 500m tempo practice at 4:30/km pace (e.g. 500m x 6 in 2:15 with 90s rest)
- yoga/HIIT/gymnastics 1-2 days/week (continue rehabbing shoulder)
- test right before vacation

if my brother gets his visa a few days of that will be replaced by some high-ish altitude hiking. will probably not train much while home for the holidays, apart from long walks.

then, plan to meet GOAL 2 will be as follows:

- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test

plan to meet GOAL 3 will be as follows:

- build weekly distance to 50km/week
- one day/week of 1km tempo at 3:58/km pace
- one day/week of 500m tempo at 3:48/km pace
- yoga/HIIT/gymnastics 1-2 days/week
- test

plan to meet GOAL 4 will be as follows:

- suffer. the khunjerab pass is at 4,700 meters/15,400 feet. i was there in august and even just walking around made me a little lightheaded. the marathon, which i won't attempt, gains 2300m. not sure how much gain on the 10k. in any case the point will be to finish.

that still seems pretty good. i'm not sure i'll get to sub-21 by next month but it's still a worthwhile goal. so: building up mileage and building up tempo practice are both important, in that order. i don't have any big trips coming up that i know of, so here's a schedule that i should be able to stick to:

sunday
- 10+ km easy run, ~5:00

monday
- gymnastics/yoga/cross training

tuesday (7 km total)
- 2 km warm up
- 3 x 1 km tempo in <4:12, 500m slow jog recovery
- 1 km cool down

wednesday
- 7+ km run

thursday
- 7+ km run

friday
- rest

saturday (6.5 km total)
- 2 km warm up
- 5 x 500m tempo in <4:12, 250m slow jog recovery
- 1 km cool down

that gives a total weekly distance of 37.5 km. will add distance to the runs and intervals to the tempo workouts as body feels ready, to get to 40+.

still not going to fuss too much about pace on the non-tempo days. the runs should feel like runs, and the long run should feel easy. otherwise will allow pace to set itself based on how i'm feeling that day.

EDIT: torn now between wanting to work in some power/speed endurance one day per week and wanting to continue just patiently building the aerobic base and teaching body the correct target pace. thoughts welcome about how to strike that balance.

what school?

- run 6.7 km in 32:18
kept pace deliberately slow, ended up at 4:49

- stretch

felt much better than yesterday.

- run 2.5 km in 11:00
4:24 pace

- stretch

landed early this morning, slept little, got through this in pretty quick pace (for me). just did it to get the juices flowing and help stay awake.

- run 5 km in 22:36

- walk 100m

- run x 0.9 km

- walk x 200m

steep downhill out, steep uphill back. very tough. could/should have pushed through and just jogged very slowly to recover when i first walked but w/e. fitness dissipated. need to find a hill to do back in islamabad. heading home tonight.

they should have gyms in airports. at least in the business lounges. i'd hit the treadmill in doha if there was one.

been back in the states almost four days now. the first 2.5 days were unbelievably intense and draining. we got back to my parents' house late sunday night. no exercise except moving a bunch of furniture out of his apartment and a few leisurely walks. i'm gonna go to the gym in a little bit.

- walk 3.5 km

didn't have a run in me after all. but gf encouraged me to get outside and so we went for a walk around a nice neighborhood near ours. it was a beautiful afternoon.

- jog 3.86 km in 20:27
still quite sore from sunday, treated this as a recovery run just to get the juices flowing.

- stretch