SonicDeathMonkey80 Member

More miles, more time running will get your aerobic system there. When you get into the mid-20s, some targeted speedwork (lactic threshold work) will help too, such as 400m repeats at your 5k pace, 200m at your 1mi pace, etc. I started to get "fast" when I hit 45 MPW and running 6-7 days per week, with a midweek and…

1 - 12mi 2 - 8.2mi 3 - 8.2mi 4 - 10mi Total: 38.4mi Mar goal: 275mi

If your cadence is in the 160s, I'd bet you don't have proper form. Will this injure you? Probably not. Will it affect your performance and efficiency? Yep. Tall people have a lower cadence though, in my experience.

Wash your running stuff separately, pour some white vinegar in there too.

Sounds to me like you're pretty new at all this... my biggest recommendation would be to run easy and conservative miles, and have a great experience finishing your first half marathon. After that, you can start targeting your areas of improvement.

1 - 12mi 2 - 8.2mi 3 - 8.2mi Total: 28.4mi Mar goal: 275mi

Always best to go with the pink jar.

1 - 12mi 2 - 5mi Total: 17mi Mar goal: 275mi

5 milers are tricky. You gotta run them closer to a 10K effort and really crank up the end. Looks like you hit your lactic threshold right away, and there ain't any recovering from that during a race. Been there, done that :) 5 and 10 milers are my favorite distances.

1 - 12mi Total: 12mi Mar goal: 275mi (big month!)

1 - 5mi, race/pacing 2 - Birthday, rest day 3 - 8mi, fast finish 4 - 10mi, easy 5 - 9mi, 8x800m (Yasso 800s) at 6:40min/mi 6 - 8.2mi, easy 7 - 19.7mi, long/last 8 w/girl 8 - Rest 9 - 5mi, easy 10 - 11.3mi, easy, doubles 8.3+3 11 - 10mi, easy 12 - 6mi, pyramid speed day 13 - 9mi, easy, doubles 6+3 14 - 6.3, 3.2mi, easy, +…

Like, feeding tubes?

See? Helping each other is what it's all about :)

I was serious, especially about the babaganoosh

No, but I didn't see cheese puffs on there

At least 650.

A asparagus apples avacado alfalfa acorn squash (NOPE: this is actually an ‘S’) almond arugala artichoke applesauce asian noodles (NOPE, an ‘N’) antelope ahi tuna (NOPE: this is actually a ‘T’) albacore tuna Apple juice Avocado roll B Bruscetta bacon black beans bagels baked beans BBQ bison barley beer bisque bluefish…

Lift up bags of money and put them down

1 - 5mi, race/pacing 2 - Birthday, rest day 3 - 8mi, fast finish 4 - 10mi, easy 5 - 9mi, 8x800m (Yasso 800s) at 6:40min/mi 6 - 8.2mi, easy 7 - 19.7mi, long/last 8 w/girl 8 - Rest 9 - 5mi, easy 10 - 11.3mi, easy, doubles 8.3+3 11 - 10mi, easy 12 - 6mi, pyramid speed day 13 - 9mi, easy, doubles 6+3 14 - 6.3, 3.2mi, easy, +…

Running is running

Wahhh. Just be a grown up and eat them.

Agreed. A lot of elites use Pinterest for their training and nutrition plans.

1 - 5mi, race/pacing 2 - Birthday, rest day 3 - 8mi, fast finish 4 - 10mi, easy 5 - 9mi, 8x800m (Yasso 800s) at 6:40min/mi 6 - 8.2mi, easy 7 - 19.7mi, long/last 8 w/girl 8 - Rest 9 - 5mi, easy 10 - 11.3mi, easy, doubles 8.3+3 11 - 10mi, easy 12 - 6mi, pyramid speed day 13 - 9mi, easy, doubles 6+3 14 - 6.3, 3.2mi, easy, +…

Unless you're built like Brock Lesnar, I think you'll gain weight eating all that, just a hunch.

25 and up is a singlet and shorts, period. Plus armwarmers, hat, and gloves if there's wind.

I'm right there with you. I have to eat more nutrient dense stuff to stay full. My grocery bill on peak weeks is stupid high.

3000 a day sounds like the run is accounted for, at least partially. 12mi ~ 1200 cals BMR ~ 1600 cals TDEE ~ 200 cals I consume about the same, and I'm 5' 10" 155lbs and run 65 MPW (8-10 miles per day).

Was reading an article the other day that said Meb's easy runs put his heartrate around 118 average. My easy runs are around 128-135, but I suppose he's a bit older and his max HR is different than mine, but you can kinda see where it's going.

Maybe like a tempo, but not really. Start out at your easy pace and every mile grind it down a little until you hit your aerobic threshold pace, keep it there for a little bit, then start your cool down. I don't really classify progression runs as speedwork as much as I would an interval or tempo workout. Progressions are…