Alejandro

Time to reload and move forward.

Dumping the “new training” and going back to the old one for an October marathon:

• Tuesday: 5K easy
• Thursday: 1 mile easy, 3 miles threshold, 1 mile easy
• Saturday: 10K easy
• Sunday: long run marathon pace

With long runs steadily increasing to 26 miles.

Still targeting 8:00 /mi 💪🏻

#running #marathon

Yesterday I run the Tunnel Marathon and it wasn't pretty.

It was a bad and hot race 🥵

I tried a new training plan for this race and it backfired.

My PR from October ‘24 is 8:31 /mi and the new plan had me running the race at 7:40 /mi. I was dubious of such a big improvement so I set my target at sub 8:00 /mi.

• First 10 miles @ 7:46 /mi or 4:50 /km
• Second 10 miles @ 8:06 /mi or 5:02 /km
• Overall first 22 miles @ 8:02 /mi or 4:59 /km
• Final 4 miles the wheels came off and I ended up with a worse time than October 2024 😖

I was planning to transition to half marathons but now I need to run a new marathon. Can't end like this.

On the plus side, I got a new PR in the half marathon at 1:40:35.

Races are always humbling.

#running #marathon

5 days to go.

2 miles easy 5 x [800 m Threshold w/ 2 min rest] 6:45 /mi, 6:59 /mi, 6:45 /mi, 6:52 /mi, 6:46 /mi 1 mile easy

#running #marathon

6 days to go.

1 hour easy.

#running #marathon

Last Q session before the race.

4 miles Easy 1 mile Threshold @ 7:09 2 miles Marathon @ 7:28 /mile 1 mile Easy 1 mile Threshold @ 7:03 2 miles Marathon @ 7:20 /mile 1 mile Easy

#running #marathon

Some days are good days. Some are not.

Yesterday was a “not good day” and a great way to reinforce the need to be strict with food until the race in two weeks.

1 mile Easy 8 miles Marathon @ 8:00 😬 1 mile Easy 6 miles Marathon @ 7:45 1 mile Easy

#running #marathon

6 miles Easy 5 x [3 min Interval w/ 3 min rest] 6:42, 6:36, 6:34, 6:28, 6:33 1 mile Threshold - 7:04 2.5 miles Easy

#running #marathon

Today something clicked during the running session.

The purpose of the first 40 minutes is to run the 2 miles Threshold with "not fresh" legs and after running two miles at 7:03 /mi I was tired and I could feel it when I started the second set of 2 miles Threshold.

Half way through that second set of 2 miles I realized that I had unconsciously reduced my stride length and increased my cadence to increase my running economy so I was running faster while using less energy since I was tired. I run this second set at 7:01 /mi.

Then I purposefully focused on this for the last remaining 1 Threshold mile and run it at 6:54 /mi increasing speed despite the increased load from previous miles.

You can see how the second and third line of high cadence are dominated by purple (higher).

The lesson (at least for me) is to run shorter strides with faster cadence to increase my running economy.

40 min Easy 2 miles Threshold 7:03 /mi 2 min rest 2 miles Threshold 7:01 /mi 2 min rest 1 mile Threshold 6:54 /mi 1 miles Easy

#running #marathon

2 miles Easy 10 miles Marathon @ 7:39 /mi 1 mile Threshold @ 6:55 /mi 2 miles Easy

#running #marathon

16 miles Easy for today. Passed by the local elk herd

#running #marathon

4 miles Easy 2 miles Threshold 7:07 /mi 2 min Easy 2 miles Threshold 7:02 /mi 2 min Easy 1 mile Threshold 6:50 /mi 2 miles Easy

#running #marathon

Finally running again after 5 days off with a cold.

6 miles Easy 8:56 /mi 6 miles Marathon 7:36 /mi 2 miles Easy 8:44 /mi

#running #marathon

14 miles easy for today

#running #marathon

4 Easy 3 x [4 min Interval w/ 3 min jog] 6:38 /mi, 6:34, 6:33 4 x [1 min Repetition w/ 1 min jog] 6:01 /mi, 6:00, 6:18 😳, 5:36 1 Easy

#running #marathon

8 mile Easy 4 x [ 1 mile Threshold w/ 1 min rest] 7:01, 7:01, 7:03, 7:01 1 mile Easy

#running #marathon

43:46 chip time (7:03 /mile)

New PR and on track for a good marathon race in June.

#running #marathon

Time for a check-in race: a 10K to gauge where I stand after 6 weeks into the 18 weeks training cycle for the marathon on June 8th.

It's going to be 10K under the rain 🌧️ 😕

#running #marathon

12 miles at HR Zone 3 #marathon #running

Another Q2 down, 14 weeks to go.

30 min Easy 5 x [ 3 min Intervals w/ 2 min jog] 6:56., 6:48, 7:00, 6:50, 6:24 1 mile Easy

#running #marathon

Sundays (and Thursdays) are for quality runs.

#running #marathon

2 Easy 2 x [ 1 Threshold w/ 1 min rest] 7:28, 7:25 30 min Easy 2 x [ 1 Threshold w/ 1 min rest] 7:09, 6:51 2 Easy

2 miles Easy 5 miles Marathon @ 8:13 /m 1 mile Threshold @ 7:35 /m 1 mile Marathon @ 8:05 /m 2 miles Easy

#running #marathon #marathontraining https://i.nostr.build/8hwJMGa5B9VtyTvq.jpg

New world record for the half marathon: 56:42. That's 4:20 /mile or 2:42 /km 🤯 😮 👏 👏 👏

#running #marathon #marathontraining

https://worldathletics.org/competitions/world-athletics-label-road-races/news/jacob-kiplimo-uganda-world-half-marathon-record-barcelona

After almost two weeks of no running thanks to the flu, today it felt great to get back on the trail with a mix of easy and threshold paces.

#running #marathon #marathontraining https://i.nostr.build/ZsCLnAsvc8x4qkaC.jpg

Today I started training for my June marathon after taking a Christmas break and sticking to Easy runs during January.

18 weeks to go.

11 miles with a mix of Easy, Marathon, and Threshold paces.

#running #marathon #marathontraining https://i.nostr.build/V9re1nd0OOTvIwRU.jpg

Proof of work 3:43:41 chip time.

Do hard things.

#500kmChallenge #running #marathon #race https://i.nostr.build/S8vKZ1DSM9qckkjk.jpg

New marathon PR 🙌🏻 and 2 weeks away from the race.

10 miles @ 8:55 /mi 10 miles @ 8:41 /mi 6.2 miles @ 8:47/mi

#500kmChallenge #running #marathon #marathontraining https://i.nostr.build/jhu0lGXg7gDwNEB6.jpg

#RunChain #500kmCballenge #running #marathon #marathontraining https://i.nostr.build/mqINr3RBEpscxxph.jpg

Back to 20 milers 🙌🏻

#running #marathon https://i.nostr.build/6sTP29Z8ooopzhYG.jpg

Race done 🙌🏻🤙🏻🏃‍♂️

Usually I would sprint the last 2 miles, this time I struggled the last 4.

Not a PR but a good checkpoint after knee surgery. Next up is the October marathon 💪🏻

#running #marathon https://i.nostr.build/Aa54q.jpg

Great day for the Evergreen Half Marathon!

#running #marathon https://i.nostr.build/9z53z.jpg

The race is fast approaching and the knee is feeling good.

#running #marathon

Getting back on track with long runs on HR zone 2

#marathon #running https://i.nostr.build/GeEDG.jpg

Looking for a FLAT, USATF certified marathon?

I’ve run the Snohomish River marathon in 2022 and 2023 and just signed up for 2024.

Let’s bring a Nostr team to the race!

#grownostr #running #marathon

https://raceroster.com/events/2024/81073/2024-snohomish-river-run

Todays long run was hard. Had to push myself to finish the last two miles.

#marathontraining2023 #running #marathon http://nostr.build/i/224546df1f90d5c3f85985bdf8d5195e5a644d15acb6e633bdbf84eb269d2e9c.jpg