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  1. #1
    Registered User slightlygifted's Avatar
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    distance running without going stick mode

    just need somewhere to log my mileage and workouts. goal is to get my 5k time under 17 minutes while gaining strength and maintaining muscle. at time of posting im cutting down to 145 with 500cal a day deficit, then eating 100-200 cals over every day until im at 155, but want it to be all muscle gain.

    thursday may 12th, 2011

    12pm: pull day weights
    5 min jog on treadmill
    weighted pullups 3x5 25 pounds
    deadlifts 3x5 195, 205, 205
    1 arm db rows 3x5 w/ 65s
    shrugs 2xfailure with 45s each hand
    lat pulldowns behind head 2x8 @ 120
    curl machine 2x8 @ 60

    5:30 pm: running @ park
    .5 mile jog warmup
    dynamics (high knees, butt kicks, a skips, karaoke, etc)
    light stretching
    5 mile easy run 8'24" pace (doing easy runs to build aerobic base and still recovering from track season)
    .25 mile slow jog cooldown
    10 minutes deep stretching
    Last edited by slightlygifted; 05-12-2011 at 04:20 PM. Reason: add workout
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  2. #2
    Registered User slightlygifted's Avatar
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    friday and saturday: vacation. no real training. but tbh these first 4 weeks are really my rest weeks from a nonstop year of track and cross country, got senior trip etc so really just trying to stay fresh and ramp up my mileage to prepare me for the hard training coming up.

    sunday
    12pm: running at park
    .5mile jog
    dynamics and light stretches
    5 miles easy @ 8'20" pace
    4 30 second strides
    .5mile jog
    Last edited by slightlygifted; 05-16-2011 at 04:17 PM.
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  3. #3
    Registered User slightlygifted's Avatar
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    monday:

    10am: easy run @ park
    .5mile jog
    dynamics
    light stretching
    5miles easy in 40:48 (8:10 pace)

    5pm: weights push day
    5 min treadmill
    db bench 3x5 60s
    squat 3x5 185 pounds
    db overhead press 3x5 35s, 40s, 40s
    calf raises 2xf @ 200 pounds
    weighted dips 3x6 25 pounds

    10pm: 20 minute deep stretches

    didn't realize how much harder stuff is with dbs over barbell....grabbed 70s for db bench and could barely get it once.....
    Last edited by slightlygifted; 05-16-2011 at 10:44 PM. Reason: added weights
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  4. #4
    Registered User slightlygifted's Avatar
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    tuesday:
    1pm: run at park
    .5 mile jog
    dynamics
    light stretching
    5 miles in 42:00 (8'24" pace)
    4 30 second strides

    8pm:
    20 minutes abs (bicycles, weighted crunches, v ups, etc)
    20 minutes deep stretching (just do a routine in this stretch book i have)

    need to keep track of temp and humidity, and make sure to adjust pace for it.
    Last edited by slightlygifted; 05-18-2011 at 10:01 AM.
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  5. #5
    Registered User slightlygifted's Avatar
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    Wednesday:

    5pm: run at park
    .5 mile jog
    dynamics/light stretches
    5 mile easy run in 40:49 (8'10" pace)
    light stretches


    went a little to fast today. still aiming for 8'24" pace for easy runs, want to train at same intensity for at least 3 weeks at a time before moving up to avoid injury. since i plan to train for years, biggest obstacle to progress will be injuries from attempting to progress to fast.
    Last edited by slightlygifted; 05-18-2011 at 05:51 PM.
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  6. #6
    Registered User slightlygifted's Avatar
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    thursday:

    11am: pull day weights
    5 min jog on treadmill
    weighted pullups 3x5 25 pounds
    dead lifts 3x5 all 205
    1 arm db rows 3x5 w/ 65s
    shrugs 2xfailure with 45s each hand
    upright rows 2x5 70 pounds
    lat pulldowns behind head 2x8 @ 120
    curl machine 2x8 @ 60

    dead lifts and rows felt a bit easier. threw in upright rows, definitely felt them in my upper back, think i will make them part of my pull day from now on.

    5:30 pm run at park (88F, sunny, humid)
    .5 mile jog
    dynamics/light stretches
    3 min rest
    5mile easy run in 41:45 (8:21 pace)
    5 min rest
    4 30 second strides (will elaborate a little on these. sprints at a fast pace but not really all out, doing them to maintain speed which is important for racing and later training. recovery time is just fast walk back to where i started the stride. doing them somewhere between 800m and mile pace.)
    Last edited by slightlygifted; 05-20-2011 at 05:39 PM.
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  7. #7
    Registered User slightlygifted's Avatar
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    Friday:

    6pm: running on sandy trail near house (84F, cloudy, humid)
    1.5mile jog
    3 min rest
    1.5mile jog
    20 minute stretching (routine from stretch book)

    Friday is my customary rest/re-feed day. just did 3 miles light jogging, didn't even time it. in the future i might not run at all on Friday and do 30-60mins of biking or swimming instead. although rest day isn't really necessary right now when im just doing long easy runs every day, will be important in the future.
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  8. #8
    Registered User slightlygifted's Avatar
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    saturday:

    5:30 pm run at park (91F, sunny, humid)
    .5 mile jog
    dynamics/light stretches
    3 min rest
    5mile easy run in 41:50 (8:22 pace)

    i just skipped my cooldown jog and just walked for 5 mins before leaving. 91F is pretty damn hot.....kind of want to run at around 8pm so im not on the verge of heatstroke for most of my running lol. usually stop running when my legs are to heavy or cant get enough air etc....not from losing consciousness.
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  9. #9
    Registered User slightlygifted's Avatar
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    sunday::

    5:30 pm run at park (a chilly 86F, sunny, humid)
    .5 mile jog
    dynamics/light stretches
    3 min rest
    5mile easy run in 41:36 (8:19 pace)
    5 min rest
    4x30 second strides (recovery btwn each just the walk back)

    and thats my last workout for a while. goin on 9 day trip to italy/greece tommorow.....might run there but kind of unlikely. hopefully this is last break in training for a while.
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  10. #10
    Registered User slightlygifted's Avatar
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    Wednesday:

    9:00am run at park ( 84F, partly cloudy, humid)
    .5 mile jog
    dynamics/light stretches
    3 min rest
    4 mile easy run in 33:20 (8:20 pace)
    .5mile walk cool down/stretches

    well didn't fall to out of shape i guess, might do a little less mileage for a couple days so as not to injure myself after a 10day break. i don't know how anyone runs in Europe or even stays in shape....didn't see a single gym and traffic laws are non existent so even walking on a sidewalk feels pretty dangerous. but anyways now i can really start the running plan i wanted to try i got from a book, starts off with 6-8 weeks base building so here it goes. signed up for a test 5k on June 25th to see what times i should use for my workouts, and that's that. doin weights later today.

    3:00 pm pull day weights
    5 min jog treadmill
    pull ups to failure: 14, 9, 7 (2 min rests)
    dead lifts: 3x5 205 (2 min rests)
    1 arm db rows: 3x5 65 (2 min rests)
    behind head lat pull downs: 2x8 @120 (1 min rest after shrugs)
    shrugs: 2xf with 45s per hand (supersetted after pull downs)
    upright rows: 2x8 60 (2 min rests. used more weight last time but had a greater rom and better form at this weight)

    went easyish today, didn't do weighted pull ups for fear of injury from going so hard after such a long break, on a side note i apparently lost weight in Europe and am down to 145, and am feeling happy with my bf%, so time to start my slow clean bulk. and didn't do push day because all i could do in Europe was various push ups and jumps/steps so felt i needed a pull day more.
    Last edited by slightlygifted; 06-02-2011 at 01:53 PM.
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  11. #11
    Registered User slightlygifted's Avatar
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    saturday:

    5pm: running at park (88F, humid, partly cloudy, windy)
    .5mile jog
    dynamics and light stretches
    4 min rest
    5 miles easy in 40:30 (8:06 pace)
    .5mile walk cooldown

    gonna add in a long run once a week on Wednesday. will add 1 mile a week to it till im at like 9 or 10, will have it every week for the rest of this 26 week training plan im using. didn't do anything on friday cause its my normal rest day and because i graduated so didn't even really have time to do anything. also turns out that day i posted above was thursday....internal clock was messed up from being in europe for so long.
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  12. #12
    Registered User Triskelion's Avatar
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    Cool log man. I've been trying to improve my running over the past year and went up from basically not being able to run 2 miles to doing 5.5 in around 40 minutes. I haven't ran in a while and probably won't be doing much running over the summer because I hate running on a treadmill and running on the streets when I'm home isn't a good option for various reasons.

    Subscribed. Hopefully I can get some pointers on how to improve my speed / distance. Keep up the good work!
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  13. #13
    Registered User slightlygifted's Avatar
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    thanks, i just looked around and found a good plan in this book, "daniels running formula" which is the book my xc and track coach used and i like the plan it gives. is more of a full running plan as opposed to just a 12 week plan for a single race.

    sunday:

    7pm: run at park (82F, dusk)
    .5mile jog
    dynamics/light stretches
    3 min rest
    5 miles easy 39:45 (7:57 pace)
    5 min rest
    4 20 second hill sprints (recovery walk back down)
    .5 mile walk/jog cooldown

    well first time not running in the blazing sun, and went a lot faster than normal because of it. was basically running with an awesome sunset view the entire time, barely sweating, just an overall good workout. decided to do some hill sprints for speedwork since i was feeling pretty good, just started 50m or so in front of a hill and sprinted up at near top speed. i think i am gonna make my new easy run goal pace 8:20, and wont lower it any more than that till i run my test 5k and see if i should be running any faster.
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  14. #14
    Registered User slightlygifted's Avatar
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    tuesday:

    1pm: weights push day
    5 mins treadmill
    db bench 3x5 60s (felt easier)
    squats 3x5 185
    atg squats 1x5 135 (couldve done more, just never did atg before, only did parallel).
    db overhead press 3x5 40s, 40s, 35s
    calf raises 2xf @ 200
    dips bw 2xf

    8pm: run around neighborhood (dark)
    dynamics/stretches
    4.3ish miles in 33:50

    12am: 20 minute stretch routine from book



    so ya....went out for dinner and didnt get back till 8. i go out to do a 5 mile route and as im nearing the halfway point....i puke for the first time in over a year. just turned around at that point but actually felt pretty good after, but anyways always gonna wait a good hour now before running after a big meal.
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  15. #15
    Registered User slightlygifted's Avatar
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    tuesday::

    6:30pm: run around park hill area (86F, near dusk)
    dynamics/light stretches
    5 mile easy run 42:02 (8:24)

    decided to run a new route today, discovered it was probably the only place in florida with hills so slowed down a bit, but probably gonna run more there now cause.....hills are good for you lol.
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  16. #16
    Registered User slightlygifted's Avatar
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    wednesday::

    6pm run at park (85F, cloudy, humid, windy)

    .5 mile jog
    dynamics/light stretches
    3 min break
    6 miles easy 51:02 (8:30 pace)
    .5 mile walk

    well that was farthest Ive ever run without stopping, found out i have some work to do lol. still transitioning from middle distance to longer distance running, cant say i was physically tired so much as mentally. i really wanted to stop, but when i asked myself what reason i had to stop i couldn't pinpoint any pain or anything, just need to train mentally for these long runs really. gonna add .5 miles every week to this long run till im at 9 or 10 miles. also may need to schedule an ab day, even with all the running and heavy compounds i can't say i really feel like my abs are ever getting meaningfully worked.
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  17. #17
    Registered User slightlygifted's Avatar
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    thursday:

    1pm: weights pull day
    5mins treadmill jog
    pullups to failure: 14, 9, 8 (2 mins rest between)
    deadlifts 3x5: 205, 205, 210 (2 mins rest between)
    1 arm db rows: 65, 65, 70 (2 mins rest between)
    upright rows 3x5: 70 pounds barbell (2 mins rest between)
    lat pulldowns behind head 2x8 @ 120 (2 mins rest after shrugs)
    shrugs 45 plate each hand to failure: 2 sets (supersetted after pulldowns)

    btw even though i don't specify it i do a warmup set for db rows and 2 warmup sets for deadlifts. made some small gains, although have stayed same weight. probably need to eat more but kind of want to stay same weight till i max out in strength then move up.

    7pm: run at park (83F, cloudy, windy)
    .5mile jog
    dynamics/light stretches
    3 min rest
    5 miles easy 42:02 (8:24 pace)
    3 min rest
    4 150m hill sprints (approximate)

    well my watch broke, didnt find out till i was about to start running. had to use the stopwatch on my ipod, but wasn't able to glance at it while running so i wasn't able to see my time until i finished, i just had to guess what an 8:20 pace was and i actually got pretty close lol. also changed my form a little today, starting to use my chest/back more to kind of get my arms into a nice circular pattern, feels more efficient and more natural for some reason, so run felt easy enough today.
    Last edited by slightlygifted; 06-09-2011 at 07:52 PM.
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    saturday:

    6:30 pm: run on hilly/woodchip/dirt trail (87F, sunny, windy)
    .5mile jog
    dynamics/light stretches
    3 min rest
    5 miles easy 42:20 (8:28 pace)

    did some trail running today, but my watch is broken so still just kind of guessing my pace until i can check total time at the end. probably gonna take a couple weeks to fix it, need to mail it in etc, probably gonna get some cheap $10 one to use for a while. but running on slightly uneven ground helps with balance/ankle strength i guess, just changing things up a little. might do some stretching/abs later.
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    sunday:

    6:30 pm: run on hilly/woodchip/dirt trail (89F, dark clouds, windy)
    .5mile jog
    dynamics/light stretches
    3 min rest
    5 miles easy 41:10 (8:14 pace)

    run was guessing pace again, just an average run. but i got in at least a half mile of sprinting at an epic water balloon fight later at a party, and then swam for 2 hours, 1 hour of which was volleyball and i was in the deep end so had to keep myself afloat the whole time.
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    monday:

    1pm: weights push day
    .5 mile treadmill jog
    db bench: 1x8 40s warmup, 1x5 65s, 1x6 60s, 1x5 60s
    squats: 1x5 135 atg warmup, 3x5 185 a little below parallel
    standing db overhead press: 1x8 25s warmup, 3x5 40s
    calf raise machine: 2xf @ 200
    bw dips: 2xf

    12am: running on treadmill
    .5 mile warmup jog
    dynamics/light stretches
    5 miles easy 41:30 (8:18 pace) @ 1% incline


    for the weights Ive progressed a little on everything i feel like, although i didn't up the weight on squats they felt easier so will next time. was gonna add weighted dips back this week but tbh they feel pretty bad on my shoulders so i might just stick with body weight to avoid injury. as for the late run didn't get home till like 11:30 so just pulled out the treadmill, had to run in just my socks to avoid waking everyone up, but at least that gave me a chance to make sure im not heel striking and landing correctly.
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    tuesday:

    5:30pm run on sand trail/marshy area near house (89F, humid, sunny)
    .5 mile jog
    dynamics/stretches
    3 min rest
    5 miles 42:10 (8:26 pace)
    4 min rest
    4x20 second strides (1:30 rest between each)

    11pm: 20 minute stretch routine from book (routine 3)

    i think i found one of the worst possible places to run in the world! what i thought it would be like: nice run through nature while getting some tanning in. what actually happened: found out sand was incredibly loose, sinking in a good inch with every step, making my easy run pace actually pretty hard, felt like i just finished a set of squats at the end. also found out running shirtless near a marsh is a bad idea......look down halfway through and there was literally 300+ dead bugs on me that had drowned in my sweat....the whole time before that i thought the crawling on my skin was just sweat sliding down my stomach. if i ever run there again i will definitely wear a shirt, and i will probably just go for an easy jog and not an actual run. oddly enough i used to run here a lot a couple months ago, just i always ran in the morning before school and only did some light jogging really so i didn't know how bad it was, and the sand wasn't nearly as loose.
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    Wednesday:

    6:30pm run at park (twice around mile loop, 3 mile route, twice around mile loop again) (87F, cloudy, humid)
    .5 mile jog
    dynamics/light stretches
    3 min rest
    7 miles 59:29 (8:30 pace)
    5 mins stretching

    so started out thinking i wouldn't run today, went to get bloodwork done for a college health form earlier and they needed 4 test tubes of blood which left me kinda light headed, and i learned i had pretty low sodium and potassium levels, probably cause I've been sweating so much. just ate some saltier foods and dried fruits high in potassium, will have to keep doing. anyways was only going for 6.5 miles, but just decided to finish off the last mile because i was feeling oddly good, was to scared to look at my watch till the end because i figured i was doing like a 9:30 pace but ended up being pretty close to my goal easy run pace. on these long runs at least till i build up to 9 or 10 miles im just trying to run without stopping really, still the longest Ive ever run today.
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  23. #23
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    thursday:

    3pm: weights pull day
    5 mins treadmill
    pullups: 1x5 warmup, 3x5 bw+25 pounds (3 min rest btwn work sets)
    deadlifts: 1x5 135 warmup, 1x3 185 warmup, 3x5 210 (3 min rest btwn work sets)
    1 arm db row: 1x5 40 warmup, 3x5 70 (3 min rest btwn work sets)
    upright row: 3x5 70 pounds (2 min rest btwn work sets)
    behind head lat pulldown: 2x8 @ 120 (3 min rest after shrugs)
    shrugs: 2xf 45s each hand (supersetted after pulldowns)

    i move from each exercise as fast as i can after re racking weight and 1 min btwn warmup and work set

    6:30pm: run at park (1.5 miles around mile loop, 3 mile hilly course, .5mile around mile loop)
    (87F, humid, near dusk)
    .5 mile warmup jog
    dynamics/light stretches
    3 min rest
    5 miles easy in 41:50 (8:22 pace)
    4 min rest
    4x150m hill strides @ 800m effort

    upped the weight in some exercises, had heavy legs for the run though, finished at gym around 4:10 so only 2 hours between. tommorow is a well earned rest day.
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  24. #24
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    friday:

    rest day. all i did was a a 20 minute stretching session (routine 1 from book)

    saturday:

    6:30 pm run at park (1.5 miles around mile loop, 3 miles on hilly course, .5 miles around mile loop) 87F, humid, cloudy
    .5 mile jog
    dynamics/light stretches
    3 min rest
    5 miles easy 39:38 (7:56 pace)
    4 min rest
    4x150m hill sprints at 800m effort (recovery was fast walk down)
    .5 mile fast walk cooldown

    also spent about 4 hours loading/unloading furniture earlier today, but wouldn't really count that as a legit workout or training. realized that today is the date i did my first ever 5k last year, ran it in 24:37 lol, i think i did a faster pace than that today for 5 miles easy.
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    sunday:

    6:30 pm run at park (1.5 miles around mile loop, 3 miles on hilly course, .5 miles around mile loop) 84F, humid, cloudy
    .5 mile jog
    dynamics/light stretches
    3 min rest
    5 miles easy 40:10 (8:02 pace)
    .5 mile fast walk cooldown

    decent run, have been feeling pretty good so far and no signs of burning out. a couple friends want me to run with them tommorow....only prob is its at 8am and they probably wont run my pace/distance. may go easy with them and do my normal run later or just run with them then move into 3-4 miles at my normal pace.
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    monday:

    8:15am: run around friends park area
    4 miles easy (pace was like 8:30, didn't time though.)

    1pm: weights push day
    .5 mile treadmill jog
    db bench: 1x5 40s warmup, 1x5 60s, 2x5 65s
    squats: 1x5 135 atg warmup, 2x5 185, 1x5 190 a little below parallel
    standing db overhead press: 1x8 25s warmup, 3x5 40s
    calf raise machine: 2xf @ 200
    bw dips: 2x15

    went a little easier than normal on run, but was enough that i didnt really feel the need to do a 3rd workout today. upped the weight in a couple things today, makin decent progress.
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    tuesday:

    7pm: run around neighborhood (down to intersection, over bridge and back) 88F, sunny then dusk
    .5 mile jog
    dynamics/light stretches
    3 min rest
    5 miles easy in 40:03 (8:01 pace per mile)
    3 min rest
    4x25 second strides (1:30 rest between each)

    decided to run on sidewalk (as opposed to normal trail running) to break in new shoes, nike lunarglide or something, feel like i should've just bought the nike free 3.0s again but w/e already got the shoes so will try to wear them down quick lol.
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  28. #28
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    Hey, I'm in to follow this.

    What is your current 5k PR? I think 8:24/mile is a bit conservative for somebody shooting for a sub 17 5k. I'd like to see you just run whatever is comfortable instead of shooting for a pace on your days. I think you might need a little more programming going on if you are shooting for a sub 17, even though it is the summer and you should be in base mode, I'd like to see a light fartlek/tempo every now and then, even some good marathon pace runs. I think if you focus less on pace that part will take care of itself.

    Keep it rolling bro.
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    Registered User slightlygifted's Avatar
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    Originally Posted by whelap2 View Post
    Hey, I'm in to follow this.

    What is your current 5k PR? I think 8:24/mile is a bit conservative for somebody shooting for a sub 17 5k. I'd like to see you just run whatever is comfortable instead of shooting for a pace on your days. I think you might need a little more programming going on if you are shooting for a sub 17, even though it is the summer and you should be in base mode, I'd like to see a light fartlek/tempo every now and then, even some good marathon pace runs. I think if you focus less on pace that part will take care of itself.

    Keep it rolling bro.
    17min is my long term goal, like 1+ years away lol. just started running last year with xc, fastest 5k was 19:30s which wasn't that great, but got slightly better in track (4:57 1600, 2:06 800). so i've just been basing my training off 19:30 with this book, "daniels running formula" which seems to agree with a lot of programs Ive seen, it advocates 8 weeks of base training at first with easy 30+ min cardio runs every day + a long run and strides 3x a week after a run. also says can do a marathon pace once in a while, which i should probably start doing, and tempo stuff is later on in program but might start doing some now. i was just using the paces it says in the book (based on 19:30 5k) for easy runs, but when i do just run without looking at my watch till i finish i end up at around an 8min pace, but anyways i'm doing a test 5k on saturday to get a better idea of time i should be training off of. thanks for advice, and you've got some pretty beast times yourself, 16:30 5k is years away for me lol.
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    Official Misc Motivator whelap2's Avatar
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    Originally Posted by slightlygifted View Post
    17min is my long term goal, like 1+ years away lol. just started running last year with xc, fastest 5k was 19:30s which wasn't that great, but got slightly better in track (4:57 1600, 2:06 800). so i've just been basing my training off 19:30 with this book, "daniels running formula" which seems to agree with a lot of programs Ive seen, it advocates 8 weeks of base training at first with easy 30+ min cardio runs every day + a long run and strides 3x a week after a run. also says can do a marathon pace once in a while, which i should probably start doing, and tempo stuff is later on in program but might start doing some now. i was just using the paces it says in the book (based on 19:30 5k) for easy runs, but when i do just run without looking at my watch till i finish i end up at around an 8min pace, but anyways i'm doing a test 5k on saturday to get a better idea of time i should be training off of. thanks for advice, and you've got some pretty beast times yourself, 16:30 5k is years away for me lol.
    I'm very familiar with Daniel's Running Formula, I even tried to run a slightly modified program out of it (I ended up getting hurt, but that is another story) It is a really really good starting point and you are making a good choice following it. Are you on a team/have a coach? If so what you might find is once it gets time to do the fun stuff (Phase 2-3-4) it will probably be in the thick of XC season, and your coach is just going to make you train with the rest of the kids. If you can get away running a Daniel's program I think it would be awesome, because the program, as is, run straight from the book is better than 95% of coaches end up putting together.

    And you might be closer to sub 17 than you think. I went from a 19:19 5k to a 17:15 5k in pretty much 5 months, and then down to a 16:39 5k in another 4 months. The key to having a big break through is consistency. Whatever it takes to avoid down time, mental fatigue, injury, do it, a week of missed running sets you back for the rest of your career, because you can never get that training back.

    Good luck man, stick to what Daniel's says, he know much more than I do!
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