That’s good. You should have nothing to worry about then.
KILLED IT on the 400s today
5x400 with 5 min active recoveries
75 73(!) 76 76 77
For reference, 80 is 5min pace 
So what will I do up till my 1st mile race Aug 9th? Not a whole lot of this. It is more of a fine tuning workout to develop what you already have. I want MORE. I’m going to keep doing the lactate conditioning tempo stuff. Probably will throw in two more workouts like this one as well.
These splits were REALLY solid give the control of my own 3 decade long running career. Starting to think I have not fully developed my talent base even after all these years. This sub maximal tempo stuff is revolutionary for me!
…and to think… all this happening because I failed/ quit trading and got a coaching job. That is where I learned the training technique that may make me at my best at near 39 years old!
Nice job KMD! Yeah you’re in awesome shape
I was half asleep earlier I guess I thought that was a challenge in Muay Thai lol. Fitbit says 2hrs 5min was my count last night. I’ve been averaging 6.5 this past month though.
Oddly enough, my patella is improving despite the lack of rest. I’ve been hitting R.E.M. for 15 sec or so during the day and feel better by now.
To be honest, have had 2 major health accidents on the east coast and west coast to members of my family in the past 4 weeks and I had to step in on the 2nd one and leave my apartment and parts of my schedule to take care of my family.
I’ve been completely dead lately and don’t know how you parents do it. Family time is so draining and a complete time suck sometimes when it takes over.
Congrats! Yeah I can vouch for KMD’s sub max training program - she’s had me on this for the last couple months and I’ve been hitting PRs on nearly all my races since then. There’s something to be said about not killing yourself on every run every day.
^^
Thanks!!
Just wait until you get get your miles up some. Its going to be worth the wait 
What do you mean 80 is 5min pace?
Oh oops 
Careless mistake… 75s are 5min pace… 80s are 5:20 pace! Lol
Nonetheless, the splits are still solid for my goal of challenging my mile PR 
kmd
beautiful twitter picture
Thanks Igor!
See… my avatar really was me all along 
While I am studying for the NSCA Strength and Conditioning Specialist exam, I got a pretty good run down of the most common supplements and their effectiveness, dangers, and applications.
I am going to use Beta Alanine , which effectively improves muscle buffering capacity (so, helps the metabolic pathway that I have been focused on). Maximal effectiveness shows up around 4 weeks. That will be around the time of my 1st mile race.
My dosing will be 1.6g 3x a day.
Maybe relevant question - I have a 5K coming up in under two weeks with time enough for me to do one more hard workout. Would you recommend a) 400m repeats on a track or b) hill repeats where I’m essentially running up and down a moderate grade hill less times than if I were to run on a track?
I would go with the repeats on the track. My goal for you, since your running program is mega efficient as you avoid injury, would be to get in the most volume of quality that you can tolerate without aggravating your mechanical issue. The hills are great, but at this point, they may prevent you from getting more volume in. This also means 400s that are hard but not all out, so you are able to do more of them (at least 12).
You could even take some creative initiative and come up with a new workout. I would just like to see you get in at least 3 miles worth of intervals… more is better. I also think that since this will be a specific tuning workout for a race, the intervals should be at a pace faster than *goal* race pace. If you can handle mile intervals at a pace about 15sec/ mile faster than your goal race pace, that would be a great workout. If you can do 5 x 1 mile at goal race pace without aggravating anything, that too would be great.
Take away point: Do a workout that will maximize both volume and speed without aggravating an injury. (Volume being at least 3 miles and speed being at least goal 5k pace)
What’s this referring to? Did I miss something?
Ok thanks! How about combining the two - 2x1mi plus 8x400?
I like it. Maybe do the 400s first and then the miles. Practice running your goal pace on tired legs.
I did cycling yesterday, it was great for my quads. My knee is a lot better today.
Also, I had a blast. Strava seems excellent for cycling. I broke out my Tri Fly IV shoes and the carbon fiber trek madone.
Looking to ride more soon. Today I was thinking of Lance Armstrong’s transition to Triathlons and I saw some of his stats and he was usually was top. Meaning, for me the best cross training gains for running would likely be from cycling, as I seem to be able to push myself pretty hard without worry of injury.
Here we come 5th avenue
I have already decided to discontinue this. lol!
I just can’t get into supplements. They mess with my head worrying about the externalities and what will happen when I stop taking it.
My mile PR is 5:18. From ages ago I was rabbit in a mile race. I probably would have gotten a 5:23 or something, but I knew the guy in front of me and had to make a point. Pretty sure I’ll PR this race.
Im feeling really good today. Knee is almost healed but I’m going to stick to cycling for a while.
At this point I still think I have a shot at breaking 5 flat, but my vision to break 5 was going to be nice carefree striding and I can already tell this is really going to burn on the 800m - 1400m for me. The last 200m are always fun. Stride to sprint. I love it.
Also, I weighed in at 174 this morning and gave that a lot of thought today and wanted to test my strength. I can still do a few 70lb presses on single arm Arnold press, so that works for me. I was nervous about lowered strength, but it seems intact.
I’ve decided to let my min weight fall to 168lbs temporarily (if it goes there) But, I dont plan to stop lifting except maybe 4 days before the race.