Yes, I wish appreciated and took advantage of my youth more. Getting older, while better than the alternative, is challenging when you are trying to participate in the same sports that you competed in when you were young. During a crappy run, I often remind myself that there will likely be a time that I can’t run at all.
You and I are never going to be younger than we are right now. we should appreciate our relative youth! No wasted days.
Thanks for the long run advice. I agree that I need a consistent longer long run to really make progress. I have been pretty conservative with adding mileage. Looking over the last few months—maybe too conservative. While my pace is improving, I’m not seeing, as I should, a gradual increase in my monthly mileage amounts. I need to be a bit more disciplined in planning my training.
Are you training for anything right now? What’s you preferred race distance?
Well that looks like a time of just over 2 hours now !
My peak in a manner of speaking was in my 30s. Took it reasonably seriously and could run anything up to 10K at 6.00 min mile pace. 1/2M in 85 mins. Always felt I achieved what I could considering genetic criteria and time available.
After that cut down distances and raced track, mainly sprints for a new goal. Also found it better for all round health and fitness.
Now limit endurance races to the occasional 5k/5M in the winter. Thinking about track this summer but not sure what will be availble until covid is gone.
Dont feel I am totally longing for lost youth. Am really looking at times nowadys in recreational runs. In those days I could finish in the top 5-10% of races, 18.nn would now get me in the top 5-10 overall in a parkrun.
Tired today. Felt resentful of the dog’s boundless energy during 3 mile hike this am. I just wanted to stay at home, sit, and drink coffee. But that is not the the morning routine, and the dog is impossible to
ignore.
Squats: 65,85,95, 125x5; 145x13* I’m not proud of these reps. Depth continues to be a problem. I’m going to finish this cycle before I make any drastic changes. I could just be cranky.
Pull-ups: sets of 5
Bulgarian split squats bw 3 sets of 15.
Turn that frown upside down handstands. Gotta work on my upper back and shoulder flexibility.
Thursday: 6 mile run; average pace 10:06. I’d like to increase the length of this run from 6 miles to 7 or 8 miles. I should have done that today (and planned to) but I mismanaged my effort and ran out of steam. I need to be mindful of not being a one speed wonder as I am naturally inclined to be. There is value in running different paces over different distances. This should have been a slower and longer run. I’ll get it right next time.
@Bagsy This is my best. Running a sub 2 hour half is a goal that previously inspired me. It’s hard to get that number out of my head now. I might shoot for a fall half to better my upcoming performance.
I think I’ve mentioned this before, but it seems like you mostly do mid- to long-distance runs. Why not throw in something like mile repeats? Intervals helped me a lot in my cross country and personal distance running endeavors. Or maybe that is the plan, so in that case ignore me
I don’t quite remember what I did, but I am confident that I had two interval runs per week. I think I disliked shorter, faster intervals less than longer ones. I doubt I did anything above mile repeats, even when training for half marathons. I think my rationale was that I was already doing longer, slower runs, so it was better for me to practice going fast when I was practicing speed.
That sounds like a good strategy for the mile repeats, especially if you are focusing on a 3 mile run for now.
Yes. You probably don’t care for me repeating myself, but with my digestive issues from the stereotypical runner’s diet, I would get stomach cramps and gurgling so bad 2-3 miles into a run that I would have no choice. It felt like someone punching my stomach. It was all diet-related.
Yeah, not sure how common it is, but it is common enough to be a thing. I really only have issues during long slow runs. Short hard runs make me feel pukey.
I’ve had to cut short brief, two-miles runs because of a sudden and urgent need to offload waste (gotta take a dump NOW!) For whatever reason, getting moving gets things moving.
Run 1 Mile reps at a slightly faster pace than your 8.39/mile pace for 3 miles. Longer reps are typically done at 3k-5k pace, your 3 mile pace is a pretty good representation of a good 5k race pace for you.
Run say 5 miles at around 9.5mins per mile as a single fast run at target race pace.
Do 1 of the above one week and the other the next.
Also. Core runs each to be done weekly are say 7 miles steady and around 9-11 mile long run.
IMO thats the basic 3xper week running plus anything else you can manage.
There are other cycles you can use to build up mileage, establish race pace speed and taper, but they need to be set up for say 3 months in advance of the race and cycled through. Jumping in I would propose the above 3 key runs.
we should appreciate our relative youth! No wasted days.
