Just look up and reach to the sky, we all have the courage to fly! (comments welcome)

[DopeyBadger]

I'm planning on following the Hal Higdon advanced 5k plan https://www.halhigdon.com/training-programs/5k-training/advanced-5k/ I'm also open to other suggestions. I found with my last training plan, I really enjoyed the workouts with more speed work/faster paces, and really looked forward to those, so I'm hoping to incorporate them more without going too far that it causes injury. The good news is that I've learned from past mistakes, and will actually stop if I think it's too much stress on my body.

And yes, after the 5k, I'll be changing my focus from running to strength training. I'll just need to find the balance where I'm still doing some running, so I'm not starting from scratch when it comes to training for Wine and Dine.

So you peaked at 4.5 hrs in the 10 miler training plan (with then two taper weeks around 3 hrs) with a 10 mile long run (105 min).

Week 3 of the Higdon Advanced plan takes 35 min + 40 min + off + 35 min + off + 45 min + 70 min = 230 min = about 4hrs

Week 7 of the Higdon Advanced plan takes 35 min + 45 min + off + 45 min + off + 54 min + 90 min = 270 min = about 4.5hrs

So it looks like you'll hang around the peak volume you did during your 10 miler training plan, but do so across most all weeks instead of only hitting it once. So yes, the training load for this plan will be higher on a 6 week rolling value than where you ended on the last training plan. This is appropriate volume and appropriately bridged. You should come off this training plan nearing race peaking. So I think you made a good choice of plan.

Be sure to read the Higdon instructions carefully. "Tempo" is actually just a progression (like easy + 5-10 min at 10k pace + easy). I defined Higdon "fast" as something around HM Tempo to M Tempo (9:00-9:30) based on your last plan.

 

[accm]

So you peaked at 4.5 hrs in the 10 miler training plan (with then two taper weeks around 3 hrs) with a 10 mile long run (105 min).

Week 3 of the Higdon Advanced plan takes 35 min + 40 min + off + 35 min + off + 45 min + 70 min = 230 min = about 4hrs

Week 7 of the Higdon Advanced plan takes 35 min + 45 min + off + 45 min + off + 54 min + 90 min = 270 min = about 4.5hrs

So it looks like you'll hang around the peak volume you did during your 10 miler training plan, but do so across most all weeks instead of only hitting it once. So yes, the training load for this plan will be higher on a 6 week rolling value than where you ended on the last training plan. This is appropriate volume and appropriately bridged. You should come off this training plan nearing race peaking. So I think you made a good choice of plan.

Be sure to read the Higdon instructions carefully. "Tempo" is actually just a progression (like easy + 5-10 min at 10k pace + easy). I defined Higdon "fast" as something around HM Tempo to M Tempo (9:00-9:30) based on your last plan.

Thank you. I didn't want to bother you with an in between plan, so it's reassuring to hear that I'm on the right track!

 

[accm]

Long time, no update.

My lovely children decided to take turns being sick after my last update, which meant I wasn't getting any sleep. Then they so graciously got me sick. While I've gotten a lot better about going to the doctor/physio for running injuries, I'm still not great at going if I'm sick. So after two weeks of things only getting worse, I finally gave in and went to the doctor. I got put on antibiotics for strep, and unsurprisingly, started feeling better in a few days. But that completely threw off my training plan.

I ended up not doing the 5k, and have decided to focus on cross training instead. Next week, I'm starting a Peloton power zone training challenge. I couldn't give up running though, so I chose a 2 ride/2 run plan. I redid my FTP test, and somehow increased my FTP by over 20%. No idea how, since I've maybe been on the bike 2 times in the last year+


E's Training Update

I think I'll also give some updates on my son's training. He's 6, and is signed up to run his 3rd runDisney race at Wine and Dine.
He started his "season" by doing a kids 1km run on Sunday. I'm annoyed my Garmin didn't track it, but I had to work to keep up with him. I'm worried that the day where I can't keep up with him is coming sooner than I thought...
We started training yesterday. We're loosely following the Galloway training plan on runDisney, but I'm likely going to add some "speed" workouts, since he really likes going fast.
We were supposed to do 10 minutes, but I mostly let him lead the way, with him asking me which way would be longer. We ended up out for 20 minutes, doing 45s run/30s walk intervals.

 

[accm]

First week of Power Zone challenge is done. It was hard to fit it all in. Work got crazy - some 3am wake ups were not appreciated, but I got it done.

M - 45min PZ endurance ride
F - 30min run - 2.48mi @ 12:04 pace. I could tell I was tired from work, because this run felt HARD
S - 30min PZ endurance ride
S - 45min run - 3.93mi @ 11:25 pace. Lots of running uphill at 2-3% incline, which made this run slightly more challenging than a usual easy run.

I'm hoping this week to be able to add an additional run in, and do 3 10 minute strength sessions. My parents are coming to visit us starting tomorrow, so we'll see what I can fit in.


E's Training Update
Our plan for E is to run Tuesday, Thursday, and Saturday. I got home on Tuesday after waking up at 3am and staying at work until almost 5, and he immediately asks to go for his training run. I love that he's so into it, so I forced myself to get dressed and go out. I unfortunately had to skip on Thursday's run though, since I was too tired.

T - 0.96mi @ 12:31 pace. Average run pace was 10:52, and 16:48 recovery
Sat - plan called for 1.5mi, but he wanted to run past his friends house, so we did 2.03mi @ 12:43 pace. Run was 10:58, and recovery was 16:57.

 

[accm]

I got my Wine and Dine training plan from @DopeyBadger last week, so lets try to keep this updated training journal updated. Plan is for runs on Tuesday, Thursday, Saturday, and Sunday. I'm really hoping to get at least 2-3 days of strength training in as well, but that has always been my goal, and yet never executed. Let's see if I can manage it this time around.

July 8-14
Tue - Easy 2.15mi @ 10:54. Goal was to do either 3 miles or half an hour, but my 4yo acted like I was abandoning him forever when I left him with my parents for the run, so I felt bad and turned around earlier. First taste of summer running with a T+D of 143

Thu - Easy 3mi @ 10:51. I don't remember anything about this run, so I'm sure it was fine? I'm noticing I'm overshooting my easy pace, so need to focus on that.

Sat - Easy B 3mi @ 10:23. This run felt harder than it should have. I figured it was because I was trying to keep a different pace than I'm used to (EB 10:34 vs EA 11:19 that I'm used to), so I was all over the place. Went for a short run with E right after, but it was HOT, so he called it quits at around 10 minutes. Figured I should check T+D when I got home, and it was 148. No wonder the run felt harder. As a northerner, anything over 140 is HOT.

Sun - 5mi @ Long run - 10:38. Actually remembered to check T+D before going out today - 142. Adjusted goal pace was around 10:40, so I managed to stay pretty close. This run felt hard. I haven't done back to back runs since I was training for my 10 miler in April. I've also been working at the office, so haven't been on my feet as much as I'm used to, so my legs felt tired.

July 15-21 Plan
Tue - 3mi @ EA
Thu - 3mi @ EA
Sat - 3mi @ EB + Strides
Sun - 5mi @ Long Run

E's Training Update
E spent the last two weeks at my parents house, so no running. We're going to really start focusing on training this week. I signed him up for the Virtual Summer rundisney challenge, whatever it's called, and the medals have been delivered to my friends house. I need to map out his training plan and find the best spots to plan 3 5ks for him to earn them.

 

[accm]

Oh, I should add my costume updates here as well.

Costume Update
I bought 100yd of tulle and started sewing it for the petticoat. I have never regretted a sewing decision as much. I think tulle might have made the list of worst fabric to sew with, knocking swim off the top spot. Thankfully I should only have to sew this once, and then can use it for all upcoming costumes.
I'm going to try to stop at the fabric store on the way home today to pickup ribbon, since the stuff I bought from Michaels ended up not being what I was looking for. I might do a cost breakdown to see how much money I could have saved just buying stuff off of Amazon

 

[col1]

I got my Wine and Dine training plan from @DopeyBadger last week, so lets try to keep this updated training journal updated. Plan is for runs on Tuesday, Thursday, Saturday, and Sunday. I'm really hoping to get at least 2-3 days of strength training in as well, but that has always been my goal, and yet never executed. Let's see if I can manage it this time around.

July 8-14
Tue - Easy 2.15mi @ 10:54. Goal was to do either 3 miles or half an hour, but my 4yo acted like I was abandoning him forever when I left him with my parents for the run, so I felt bad and turned around earlier. First taste of summer running with a T+D of 143

Thu - Easy 3mi @ 10:51. I don't remember anything about this run, so I'm sure it was fine? I'm noticing I'm overshooting my easy pace, so need to focus on that.

Sat - Easy B 3mi @ 10:23. This run felt harder than it should have. I figured it was because I was trying to keep a different pace than I'm used to (EB 10:34 vs EA 11:19 that I'm used to), so I was all over the place. Went for a short run with E right after, but it was HOT, so he called it quits at around 10 minutes. Figured I should check T+D when I got home, and it was 148. No wonder the run felt harder. As a northerner, anything over 140 is HOT.

Sun - 5mi @ Long run - 10:38. Actually remembered to check T+D before going out today - 142. Adjusted goal pace was around 10:40, so I managed to stay pretty close. This run felt hard. I haven't done back to back runs since I was training for my 10 miler in April. I've also been working at the office, so haven't been on my feet as much as I'm used to, so my legs felt tired.

July 15-21 Plan
Tue - 3mi @ EA
Thu - 3mi @ EA
Sat - 3mi @ EB + Strides
Sun - 5mi @ Long Run

E's Training Update
E spent the last two weeks at my parents house, so no running. We're going to really start focusing on training this week. I signed him up for the Virtual Summer rundisney challenge, whatever it's called, and the medals have been delivered to my friends house. I need to map out his training plan and find the best spots to plan 3 5ks for him to earn them.

Solid start, nothing beats a nice new training plan, and training for Disney races makes it even better.

I don’t envy you running in the heat, I lived in a hot climate for a couple of years and it wasn’t fun to run in.

No such worries now as I live in what’s termed a maritime climate …… wet and cold

 

[accm]

Solid start, nothing beats a nice new training plan, and training for Disney races makes it even better.

I don’t envy you running in the heat, I lived in a hot climate for a couple of years and it wasn’t fun to run in.

No such worries now as I live in what’s termed a maritime climate …… wet and cold

I'm happy I live somewhere where a T+D over 140 is considered hot. I cannot imagine how people in the south do it.

 

[Herding_Cats]

Oh, I should add my costume updates here as well.

Costume Update
I bought 100yd of tulle and started sewing it for the petticoat.

100 YARDS?! Oh my.

I might do a cost breakdown to see how much money I could have saved just buying stuff off of Amazon

Yeah....this was me the first year with costumes. I was making my own sparkle skirts, and even getting the fabric on sale, I could have easily bought already-made ones off of any of the re-sale sites, or in the fb groups for slightly less. And not had to frantically sew while my toddler napped (because she wouldn't leave me alone when the sewing machine was out), hunched over my kitchen table. If I factored in the "cost of my time" I could have bought new ones.

 

[accm]

100 YARDS?! Oh my.

I got a 6" roll, so theres less cutting. It's still ALOT

Yeah....this was me the first year with costumes. I was making my own sparkle skirts, and even getting the fabric on sale, I could have easily bought already-made ones off of any of the re-sale sites, or in the fb groups for slightly less. And not had to frantically sew while my toddler napped (because she wouldn't leave me alone when the sewing machine was out), hunched over my kitchen table. If I factored in the "cost of my time" I could have bought new ones.

So, I'm used to spending more to make things myself. I sew a lot of my kids clothes, and make bags, and once you add it all up, it's a lot cheaper to buy ready made.

 

[accm]

July 15-21
Tue - Easy 3.4mi @ 11:26. I really focused on staying in my targeted pace this run, and managed to do pretty well. I did however, completely miscalculate my route, and ended up running an extra .4miles. Overall a good run

Thu - Easy 3.25mi @ 11:13. Same as Tuesday - focused on staying in my target pace, but still miscalculated my route, just not as bad today. I'm sure I'll eventually figure it out.

Sat - Easy B 3mi @ 10:12 with strides. I have a really hard time with my EB pace. I either slow way down to EA, or end up at LR pace, which is what happened here. It was extra annoying, since my garmin somehow got synced with my headphones, so I kept getting alerts that I was going too fast. My execution score from Garmin was a very crappy 24%.

Sun - I had a work party Saturday night, where I drank more than I should have, so I was in no shape to run on Sunday. I' giving myself a pass this time, since it doesn't happen very often.

July 22-28 Plan
Tue - 3mi @ EA
Thu - 10x 1min HM Tempo
Sat - 4mi @ EB + Strides
Sun - 6mi @ Long Run

E's Training Update
We started following the Galloway 5k plan on the runDisney website last week. Doing Tuesday, Thursday, and Saturday runs since E has soccer on Mondays and Wednesday.
Tue - 1mi @ 14:09
Thu - E was complaining that his stomach was feeling off, so we skipped todays run
Sat - 1.84mi @ 13:50 - was supposed to do 1.5, but E likes leading the way and going wherever he wants. I want him to have fun running, so I'm not too concerned about following the plan exactly. He likes to race me home when we get to our street, and according to Garmin, I got up to a 6:02 pace I'm pretty sure soon I won't be able to keep up with him when he sprints...

Costume Update
I have no idea what I was thinking when I decided to sew a petticoat. I am way too delusional about how much time I have available.
I stopped at the fabric store to buy the rest of the materials I need for the petticoat, saw the price of ribbon (was going to cost me about $90, even with 50% off), and completely forgot I had other things I needed to buy. I ended up ordering the ribbon from amazon for about $25, and will need to go back to the fabric store at some point.
This is what my sewing table has been looking like these days

 

[The Expert]

I admire your perseverance on the petticoat. Tulle is a HUGE pain to work with!

 

[accm]

Last week sucked. I don't know why, but I just didn't feel like doing anything. I just felt meh all week. I forced myself to get on the treadmill on Tuesday, and just gave in on Thursday. I need to shake whatever this is off though, because I have a lot of training and sewing to do.

July 22-28
Tue - Easy 3mi @ 11:19. Like I said, I really didn't feel like running, but forced myself to get on the tread.

Thu - Off. Again, I was supposed to do HM intervals, but I just wasn't feeling it. I considered running the same milage at an easy pace, but couldn't even muster the energy for that.

Sat - Easy B 4mi @ 10:30. I did a slightly better job at holding the right pace than last week. Got an execution score of 49% on Garmin. It was HOT though, which I guess I didn't realize before I went out. The run just felt hard. I tried one stride, and gave up halfway through it. I should've brought water.

Sun - Long run 6mi @ 10:20. I didn't get around to running until 9pm, so hopped on the tread. I can set my peloton tread to do auto incline, so ended up with a few uphills. Again, nothing to write home about.

July 29-Aug 4 Plan
Tue - 3mi @ EA
Thu - 15x 1min HM Tempo
We'll be at Disney the rest of the week, so no training.

E's Training Update
Wed - 16 minutes (1.22mi) I was way late picking E up from daycare on Tuesday, so we didn't have time to run. I ended up picking him up early on Wed, and we did his run just before his soccer.
Thu - 35 minutes (2.53mi) we were supposed to do only 19 minutes, but E wanted to decide which way we were going. Ended up being a way longer run, and he complained about it being too long at the end. Even with being tired, he still raced me down our street. Garmin registered my fastest pace as 5:51
Sat - 30 minutes (2.21mi) I told E that I was going to be in charge of the route/time today so we wouldn't go over. I think he's getting a bit bored with the monotony of 3 times a week training, so I need to figure out how to make it exciting again.

Costume Update
I think I decided to make the petticoat only 2 layers, instead of the 3 that the tutorial I was following said to do. I have both layers done, and pinned to an elastic. I screwed up the math for the length though, because it ended up being way longer than I had intended, so I think I'll take off about an inch at a time until it's the right length. I also don't want to admit to myself that it may be too much volume. Once we're back from our trip, I'll have to get a liner fabric, and also buy something for the skirt overtop.

 

[Naomeri]

Your petticoat looks so good!

 

[accm]

Training is going well for Wine and Dine. I really need to start spending time warming up and stretching. This weekend was a slightly higher milage than I've done for a few months, and I'm definitely feeling it today. No running planned for today, so I'll focus on doing some stretching and maybe a little bit of strength if I'm feeling ambitious.

Aug 5-11
Wed - Easy 3mi @ 11:19. This run was scheduled for Tuesday, but after spending the weekend at Disney, landing in Toronto at 12:30am on Tuesday, and then waking up before 6am to drive home, I was EXHAUSTED and passed out before 8pm of Tuesday.

Thu - 4x 400m 5k intervals. Turns out I have no idea what my 5k pace feels like. Target pace was 8:18, I did the four intervals at 7:31, 8:02, 8:01, and 8:01. Good thing @DopeyBadger scheduled a lot of 5k pace runs into my plan. Hopefully by the end I'll be able to get close to it.

Sat - Easy 5.06mi @ 10:23 with strides.

Sun - Long run 7mi @ 10. Ended up doing this run a little bit faster than I was supposed to. My Shokz also died at about mile 3, so I only had my brain to keep me entertained. I had a dog lunge at the for the first time, so that was fun. Thankfully I was somewhat aware of it ahead of time, since it's owner wasn't paying attention and it was on one of those retractable leashes, so I went around wide. Even going wide, I ended up having to jump on the road to get away from it.

Aug 12-18 Plan
Tue - 3mi @ EA
Thu - 3x 800m 5k pace + 4x 200m 1mi pace
Sat - 5mi @ EB + Strides
Sun - 2mi @ HM + 0.5mi @ T + 0.5mi @ 10k

E's Training Update
Because of our trip, and then E being invited to a friends house on Thursday, we've skipped most of his training run the last two weeks. We did get his virtual series medals, so he wanted to earn the first one this weekend.

Sun - 3.13mi @ 13:52. E got a PB for his 5k time. We did it in 43:20, compared to 51:43 during MW. He's obviously been watching the Olympics too much, because this was the photo he wanted to take with his medal:



Costume Update
Petticoat is done!! Finally. The 10k Tiana skirt is also mostly done. I plan to do my 3mi run this week on the tread to try it out. Once the skirt is done, I'm going to need to take a break from costume sewing to make my kids school backpacks before they start school, then I'll really need to focus on finishing up these costumes. It feels like I have a lot of time, but between back to school sewing, and 2 weeks away in Italy, I will likely be scrambling at the end to get everything done.

 

[accm]

I didn't get a chance to go for my run yesterday until it was close to sunset, so I did it on the tread. Turns out my 5k/1mi intervals are a LOT easier when I'm on the tread and not accidentally going more than 20 seconds faster than I'm supposed to. Who would've thought.

 

[Herding_Cats]

I didn't get a chance to go for my run yesterday until it was close to sunset, so I did it on the tread. Turns out my 5k/1mi intervals are a LOT easier when I'm on the tread and not accidentally going more than 20 seconds faster than I'm supposed to. Who would've thought.

tread running help me figure out RPE for my easy runs sooooooo well. When I started indoors for the winter 2 years ago I was like "why is this so much easier on the treadmill?!" Yeah. Because I wasn't over-running it.

 

[GollyGadget]

I didn't get a chance to go for my run yesterday until it was close to sunset, so I did it on the tread. Turns out my 5k/1mi intervals are a LOT easier when I'm on the tread and not accidentally going more than 20 seconds faster than I'm supposed to. Who would've thought.

There's a lot of hate for treadmills out there but they definitely have some benefits and one of those is forcing you to run a specific pace. I sometimes opt for the treadmill just to get a feel for a certain pace.

 

[accm]

There's a lot of hate for treadmills out there but they definitely have some benefits and one of those is forcing you to run a specific pace. I sometimes opt for the treadmill just to get a feel for a certain pace.

Absolutely. They’re also good for hill training when you live somewhere flat

 

[accm]

Did a trial of the petticoat and 10k skirt yesterday on the tread for my 3mi easy run. I used 2 safety pins to attach the petticoat to my shorts, and nothing budged. I did have a thread that I forgot to cut that drove me crazy, but that's gone now. So overall, it was a success. Now I just need to make the top for the 10k, E's costume for the 5k, and my costume for the half. If I have time, I'll try to pull something together for myself for the 5k.