RP - as someone who just completed the 5K JD plan, you have to be careful with a few things:

 

1) You CANNOT run the I paced workouts too fast. I've done that on generally the 2nd or 3rd rep, and then completely blown up.

2) 1200s are too much for your speed. JD generally prescribes them for people who can run around 4:00 or faster for them. At your pace, I would do 800s with 2 minute rest and 1000s with 3 minute rest. Stay away from the 1200s.

3) Stick with the VDOT paces. They work. But just build your way up in terms of reps. its one big change I make with his plans: I'll start with (if I were you) something like 6x800, 4x1K, 7x800, 5x1K, 6x1K. That's a good progression for a 4 week phase III plan.

VDOT 50 lists a 1,200 within the JD rule of 5 minutes. 4:40/1,200m. I just think I need to not jump into week 7 after not keeping up with weeks 1-6 to the best of my abilities. I ran them "at my abilities" based on the PR being recent. I just think the foundation wasn't there and might need to NOT do the 4x 5 minute T workout today. Might need to wait until next week to start the training plan again and see how much time I make on Christmas/New Years. Actually I should probably just work on consistently hitting 40 miles a week before trying to pick a plan for an undated race. Plans just seem to have worked for me in the past.

Marky_Mark Maybe weatherboy can come back and tell us when steve is going to complain. "forecast is for extended complaining in the next 3 days."

Nailed it Piwi!

Night of 5’s (5000m event) up here was pretty impressive last night, almost wish I’d gone along to watch. In the A race, 4 guys ran under the previous race record, all in the mid-13’s. Speakman won on 13:32 I think, smoked them with a 56 second last lap. Wilde went out too hot (8:01 for the first 3km) and paid for it later.

RP - Oh, so that bastard wants you running v02max workouts at 3k pace then (That's INSANE!!!!). Now that makes sense coming from him haha. I think those workouts would make sense for someone much faster than us, trying to carve out that last 0.0001% of fitness.

I think you should run them slightly slower than 5k PR pace, 6:30 to 6:40 per mile. Anything faster and you will burn out (like it's happening now) because you're not as strong at the vo2max stuff.

I concur with Jmac’s progressions, even though I’m not familiar with JD, they seem more useful for someone at our fitness level.

Piwi - great job with the pacing. Too bad nobody was at that level on race day, but that’s not your problem.

Jmac - We need to cut the Kiwi press some slack. I mean, there's no crime, no corruption scandals, no wars, hell there's not even COVID.

I mean what's left? Social gossip, sheep skin care products and guys playing guitar for penguins 

RP - If I remember correctly, the temperature in Fahrenheit when Elizabeth set her 10K PR (20) was lower than the temperature in Celsius (26) when I set my 10K PR, so she's probably an outlier as to what constitutes PR weather.

Piwi - Great job on the pacing.  How did you finish in 19:55 if each km was a tiny bit faster than 19:55 pace?

Darkwave - Belated congratulations on Fluffy’s arrival.  I’m starting to become a convert to the treadmill, as my glute is less sore when I use our apartment building’s treadmill than when I jog at the park.  That may be because I go more up and down on the treadmill and the forward motion of real running is what stresses the glute/hamstring, and it may also be that the glute is gradually improving.  Even if it’s not the same as outdoor running, I’m at least getting a useful amount of aerobic exercise and stress on the legs.

Have worked my way up to about 7 miles (64 minutes of jogging at what feels like 9-minute effort) with 45-second walk breaks after each 9 minutes of jogging.  My glute has felt ok except the one day I wore my Lunar Tempo 2s, which are the same shoes I wore the day last week when I jogged in the park and also had a sore glute.  The issue may be that they have a slightly lower drop, maybe 2mm less, than the Reebok Forever Floatride Energys that I wear most days.

Sun - ~6 miles jog/walk treadmill, jogging ¾-mile repeats, 0:45 walking rest, glute sore after

Mon - off

Tues - ~6 miles jog/walk TM, ¾-mile repeats, 0:45 walking rest, glute ok

Weds - ~6 miles jog/walk TM, ¾-mile & 1-mile repeats, glute sore b/c wore Lunar Tempos? 

Thurs - ~7 miles jog/walk TM, 1-mile repeats, 0:45 walking rest, glute ok

Fri - off

Sat - ~7 miles jog/walk TM, 1-mile repeats, 0:45 walking rest, glute ok but left knee & Achilles sore

Total - about 32 miles

Hope everyone has a merry & safe Christmas.

James good to hear you are feeling better. I think my 5k is based on 5.04 kms.

Mark good to hear you are getting the groove back. I'm enjoying the Americas cup racing.

50kms or so for me this week. Having today off but 2 surfs for fitness instead.

flavio, Jmac - On the rare occasions I watch our nightly news which for some reason goes for an hour, it is clear we don't have enough news to fill it up.  We have plenty of corruption though, don't worry!  It gets swept under the carpet since the media love our current govt though...

flavio - Good luck finding a course and getting your mojo back.

Mark - Nice week and great news that your strategy paid off.  I'll be seeking your advice post-race in April.  I expect I'll take 3-4 weeks off any type of volume or intensity.

James - Great to see you sticking at it and heading in the right direction.

piwi - Great pacing!  And well done on Piwi-Certifying the course.

Weather Complaining - I had my first decently hot long run this weekend - as I said to Mark on Strava, I did everything wrong in managing it.  Had my work xmas party in the park on Friday afternoon, so obviously I spent a few hours drinking beer in the sun.  Then made a last minute decision to go to a gig on Friday night so I woke up hungover and had to wait until after 10am to run.  When I left the temperature was 28C (84F) and when I got back it was 32C (90F), and of course I ran where there was zero shelter.  Having said all that, it was only 20km and it was only in the last 10 minutes or so that I started to feel the heat but my legs felt fine and I never felt like I had to dig in to get home.  I think when I manage a warm day so poorly, I can't really complain about the heat....

I had a solid week as I continue to build back up, with a workout on Wednesday where I started to hit some decent pace.

Weekly for period: From: 14/12/2020 To 20/12/2020

Total distance: 74.71km

posted: 12.11.2020 at 9:56 PM (top of page 259)

I'll get back to you over the weekend, I hope.

I didn't specify which weekend, though, did I ? Sorry to be AWOL so soon after joining this thread. I was in a funk after the cancellation of so many races anyway, then the coach of our masters T&F team died and finally my back gave out again. No running, hardly any movement for a few days, just pure hellish pain. Didn't want to bother you.

Lockdown 2.0 (a lighter version of Lockdown 1.0 in spring) became 2.1 and then morphed into Lockdown 2.2 (most shops are closed, as are cultural institutions, schools, kindergardens, and anything that might entertain people in any way). Since on the one hand nobody wants to see me working in my office and on the other hand my job is not suited to working from home I guess I'll have time enough to now become a more regular poster here for at least a few weeks.

My week:

Monday through Saturday: Off due to lingering lower back pain

Sunday: First run in what feels like ages, jogging tentative for about three miles

Darkwave - I guess you've got a typo in your race report ("so this one may just mean better races are on the way in 2021") ?.

Hey to everybody - No further comment until I read through the last 22 pages. Stay healthy.