That part is nice to hear....I worry that I got all my big PR's last year, maybe they were it.
A Saucy Wench
I have become Death, the destroyer of electronic gadgets
"When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - dd, age 7
Right on Hereford...
If forced to run only 30 miles spread over 4 days I would make 2 of those days of the long endurance variety and do easy 5-milers on the other 2. One day could be something like 4-5 x 1600 at 10k-HM pace with short recovery jogs--10 miles for the entire workout. The other big day could be 10 miles with 4-5 of them at tempo. I honestly don't think you need any hard intervals for your goal. You've recently run 19:02 for 5k which shows that you have more than enough speed. You just need to put some more gas in the tank.
On race weeks you could keep one of the longer workouts and do a long cooldown after your race for your other quality day that week. I've found this stategy to work very well.
Just a suggestion. To me it seems pretty clear that working on your endurance is going to help you more than doing more speed.
Sub 40 would be superb. Just done 40:30 last night in training so over the moon with my progress. Just got to stay injury free for next 8 weeks and it might be a possibility.
This time last year I was 215 Lbs and hadnt run in a year!
Marquess of Utopia
Person of Interest
My PR of 39:35 was back in 2005 and I've yet to repeat a sub 40 min effort. Either this was a magical race or the certified course was short. This year my 10miler pace was faster than my 10k pace... I got lucky with cooler weather on the 10 miler.
So, my goal is to be below 40 mins, somewhere around 39:20 but I want to be in the 38s. Utilimately I want to average a 6mpm pace.
Great racing, Asics. When I saw this result I thought "wasn't he going to run Chicago Marathon?" I'd remembered from the user group. A closer look at your log showed that you had dropped out after 16....I assume it was Chicago.
I know a lot of people might not agree but I think you absolutely did the right thing. Now, only 2 weeks later you made good use of all your hard work by demolishing your 10k PR. Not only that, but you are in position to make another try at the marathon if you choose. Could you say that now if you'd beaten the hell out of yourself for another 10 miles in the hot sun, only to finish in a time that would have been depressing? I'm not trying to encourage anyone to quit, but sometimes you have to reaccess the situation and ask yourself why you are running. If it's to see if you can finish and you aren't risking injury, then press on. However, if just finishing is not what motivated you to enter, there's nothing wrong with cutting your losses and "living to fight another day."
Congratultions on a huge PR. You'll make that marathon goal too one day.
Future running partner.
PBs since age 60: 5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.
10 miles (unofficial) 1:16:44.
Nice to see the 10k group is coming alive again..I have missed it.
You have done a lot of miles to prep for the marathon so have an excellent base on which to build your speed.
As you are also relatively young I am sure you can reach your 42-43 minute goal, after that it's up to you!
I am currently getting back into training, weather allowing, for an attempt at 45 minutes (on a fast, downhill course) this spring. i have reasonable confidence, and in fact hope for 44:30 or better. I am still so new at this that I stopped briefly for water on my last 10k; a waste of time I will avoid next time. I also plan to wear lighter shoes: every second counts in a short race.