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Training Milestones

PostPosted: Sat Jan 03, 2015 6:10 pm
by Captainblood
Since I don't race very often it is common for me to measure progress in my training progress. A reminder for anyone reading this that I do all of my workouts on a treadmill at 0 degree incline (unless otherwise noted).

About 14 months ago it was a milestone for me to complete 5 x 1 mile at 6:00/mile with a 4:30 jog recovery (very hard workout).

A couple months later I did a 3 mile tempo at 6:00/mile pace. It wasn't really a tempo. It was race effort. I redlined. Tempo was really 6:15/mile which with Tom's help I corrected.

Six months after that I was able to comfortably run 8 x 1/2 mile and 6 x 3/4 mile at a 6:00/mile pace with a 1:00 and 1:30 respective jog recovery. I was now running 24 to 27 minutes at 6:00/mile pace in workouts.

Four months later I was able to comfortably run 5 miles at 6:00/mile pace.

A month after that (today) I was able to very comfortably complete 8 x 1 mile at 6:00/mile pace with a 1:00 jog recovery (a little less actually). I could have done a couple more quite easily.

I'm pretty happy that in 14 months time that 6:00/mile pace has gone from VO2 max to a pace I can toy with. I'm not sure if this is called increased stamina or what. I am sure I will be sore the next couple of days from today's workout. I was after 5 miles in 30:00. But I am hoping that the ability to complete long workouts like this without going to the well will translate to much faster race times.

Re: Training Milestones

PostPosted: Sat Jan 03, 2015 7:28 pm
by Texjd
Very nice progress. It would be interesting to see what you'd do in a 10K or 10miler in the spring. Do you have any goals races upcoming?

Re: Training Milestones

PostPosted: Sat Jan 03, 2015 7:39 pm
by Clell
I would assume that you normally run two hard workouts per week? Without giving too much detail, would that include 5-6 x 1k at CV pace most weeks?
And to run all that on a treadmill - my hat is off to you. I have to have the open sky, rain, wind, etc. ;)

Re: Training Milestones

PostPosted: Sat Jan 03, 2015 8:38 pm
by Captainblood
Hopefully I'll get in a race later in the month. Probably a 5k. I would love to get into a 10k and if scheduling allows it I will do one.

I only do 2 hard workouts a week. Usually a tempo and an interval workout. I did do a CV last week (7 x 1000 with a 1 minute recovery).