The Running Thread --2025

[FFigawi]

I'm training for a 5k on April 12. Ive been in half marathon training mode for a while and trying to get faster for the 5k. Speed work for the half has been a lot of mile repeats or 4-6 mile tempo runs. Paces for both have ranged in the 7:15-7:45 ish range for the mile repeats and 7:30-8:00 for tempo runs. Garmin had two suggestions for this week that I wanted yalls thoughts on.
Option 1: Warm up for 15 min at 9 min pace, 1 min @ 6:30 pace, 3 min recovery @ 10:55 pace, x7, 10 min cool down at 9 min pace.
Option 2: Warm up for 10 min at 9 min pace, 2 min @ 6:55 pace, 1 min recovery @ 10:55 pace, x7, 10 min cool down at 9 min pace.

Of the two options, which do you think would be more beneficial to do tomorrow? Friday would be a easy 30 minute run and Saturday a long run of 10-12 miles.

@WillRunForPizza @DopeyBadger

I'm not either of them, but I did sleep in a Holiday Inn last night.

I'd do a blend of both. My coach often gives me workouts like that as a pyramid. In this case, he'd probably give me this set twice with 5 minutes of easy running between each set.

2 min @ 7:30, 1 min recovery
1.5 min @ 7:00, 1 min recovery
1 min @ 6:30, 1 min recovery
1.5 min @ 7:00, 1 min recovery
2 min @ 7:30, 1 min recovery

 

[WillRunForPizza]

The workout lingo is going over my head lol. RI=?

Recovery interval

 

[GuinnessRunner]

Would appreciate the groups thoughts on picking between two HMs next fall to update my POT. I had planned on going back to a local HM (where I got my current POT) that is held the Sunday before Thanksgiving, so Sunday 11/23 this year. The other option that has popped up is the Mississippi Gulf Coast HM which is on December 14th this year. My Mom lives on the gulf coast so I was thinking this would give me another excuse to see her, and my brother who lives there, around holiday time. Both courses are generally flat (the one here has some hills, but is pretty flat for the Atlanta area), so my question is more around timing. I am running Dopey this year and, while I don't think I will "race" any of the races MW, I worry that racing a HM so late in my training cycle could jeopardize things right about the time I would be hitting peak mileage. From my history, I know that I will need a week to recover after racing a HM hard and even then will need to ease back into it for another week after that. It's only a few weeks difference between the two so I am probably overthinking this, but appreciate people's thoughts.

 

[camaker]

Would appreciate the groups thoughts on picking between two HMs next fall to update my POT. I had planned on going back to a local HM (where I got my current POT) that is held the Sunday before Thanksgiving, so Sunday 11/23 this year. The other option that has popped up is the Mississippi Gulf Coast HM which is on December 14th this year. My Mom lives on the gulf coast so I was thinking this would give me another excuse to see her, and my brother who lives there, around holiday time. Both courses are generally flat (the one here has some hills, but is pretty flat for the Atlanta area), so my question is more around timing. I am running Dopey this year and, while I don't think I will "race" any of the races MW, I worry that racing a HM so late in my training cycle could jeopardize things right about the time I would be hitting peak mileage. From my history, I know that I will need a week to recover after racing a HM hard and even then will need to ease back into it for another week after that. It's only a few weeks difference between the two so I am probably overthinking this, but appreciate people's thoughts.

My suggestion would be to set up your training schedule so that you peak just before the December 14th half marathon, then race it, and take, essentially, an extended taper afterwards. If you're not planning on racing Dopey, I don't think going from a 2-3 week taper to a 4 week taper is going to really impact all that much and it allows you to go really easy right after the half to recover and then taper easily into race weekend. I think the earlier race would cause more issues with disrupting your entry into your plan's peak weeks. Just my $.02.

 

[LSUlakes]

Would appreciate the groups thoughts on picking between two HMs next fall to update my POT. I had planned on going back to a local HM (where I got my current POT) that is held the Sunday before Thanksgiving, so Sunday 11/23 this year. The other option that has popped up is the Mississippi Gulf Coast HM which is on December 14th this year. My Mom lives on the gulf coast so I was thinking this would give me another excuse to see her, and my brother who lives there, around holiday time. Both courses are generally flat (the one here has some hills, but is pretty flat for the Atlanta area), so my question is more around timing. I am running Dopey this year and, while I don't think I will "race" any of the races MW, I worry that racing a HM so late in my training cycle could jeopardize things right about the time I would be hitting peak mileage. From my history, I know that I will need a week to recover after racing a HM hard and even then will need to ease back into it for another week after that. It's only a few weeks difference between the two so I am probably overthinking this, but appreciate people's thoughts.

POT for marathon weekend of 2026 has to be ran and submitted before July 1 of 2025 or so I believe is the date.

 

[LSUlakes]

I'm not either of them, but I did sleep in a Holiday Inn last night.

I'd do a blend of both. My coach often gives me workouts like that as a pyramid. In this case, he'd probably give me this set twice with 5 minutes of easy running between each set.

2 min @ 7:30, 1 min recovery
1.5 min @ 7:00, 1 min recovery
1 min @ 6:30, 1 min recovery
1.5 min @ 7:00, 1 min recovery
2 min @ 7:30, 1 min recovery

I've heard of something similar to this. I think they called them ladders, maybe slightly different structure, but similar style. It's been so long since I specifically dedicated time towards only a 5k I am a little out of my normal training thought process. Thanks for the idea!

Recovery interval

Thats makes sense lol. I went to bed somewhat early and Garmin decided today was the run 2 hard and job 1 min easy day, so I was like welp, I guess thats what we are doing today lol. Was not all that bad of a run. I think anytime I am planning on running sub 7 pace I may have to do these runs without the pup as it starts warming up. She was not interested in the last 3 or so run segments lol. She did want me to throw her ball the second we back in the back yard after the run though lol.

 

[GuinnessRunner]

POT for marathon weekend of 2026 has to be ran and submitted before July 1 of 2025 or so I believe is the date.

Yep. I'm good for 2026 but need a new one for future MWs.

 

[LSUlakes]

Yep. I'm good for 2026 but need a new one for future MWs.

10-4, I must have misread your original post as I thought you wanted to improve your POT for 2026. Could you use 2026 races as a POT for future marathon weekends?

 

[The Expert]

In case you're not following the SS thread, they've released some info about access to and purchase process for the rD Brooks shoes. Screenshot below, post here: https://www.rundisney.com/blog/updated-wdw-virtual-queue/

 

[The Expert]

First Brooks design in this video on IG: https://www.instagram.com/stories/_tatianaforbes/3597679959627560782/?igsh=NDh3ajdxNDU4MXVn

They are Ghost Max 2 and Minnie Mouse.

 

[MissLiss279]

First Brooks design in this video on IG: https://www.instagram.com/stories/_tatianaforbes/3597679959627560782/?igsh=NDh3ajdxNDU4MXVn

They are Ghost Max 2 and Minnie Mouse.

It might be gone now?? Maybe she wasn’t supposed to show it?

 

[The Expert]

It might be gone now?? Maybe she wasn’t supposed to show it?

I think you're right! I should've taken some screenshots. They were red with red and white polka dot outsoles, white laces and a black minnie icon shape on the back. Lots of other red and white polka dot touches.

EDIT TO ADD SCREENSHOTS! I had the video cached on my phone.

 

[accm]

Thank you for sharing! Hopefully by MW they have more than just ghost max as options

 

[LSUlakes]

QOTD: How is everyone feeling about Garmin having a monthly subscription option now?

ATTQOTD: I haven't been able to dig into yet, but I always wonder when something like this happens are we on the verge of having to pay monthly fees to use our gps watches soon? Maybe that's a over reaction, but from what I have seen is more people mad about this than happy with it. But isn't Nike+ paired with apple watch basically the same thing? I'm a bit uneducated on this topic, hoping someone here is a little more familiar.

 

[marty3d]

QOTD: How is everyone feeling about Garmin having a monthly subscription option now?

ATTQOTD: I haven't been able to dig into yet, but I always wonder when something like this happens are we on the verge of having to pay monthly fees to use our gps watches soon? Maybe that's an over reaction, but from what I have seen is more people mad about this than happy with it. But isn't Nike+ paired with apple watch basically the same thing? I'm a bit uneducated on this topic, hoping someone here is a little more familiar.

ATTQOTD: I don’t use a Garmin but I do use Nike RC on my Apple Watch and phone. There is no additional subscription for that. (Yet?)

 

[PrincessV]

ATTQOTD: this is the first I’ve heard of a Garmin subscription. What does it mean, exactly? I only use my Garmin to keep track of time, distance, and HR on my wrist: I don’t save or export anything from it, never connect it to the app. Is it going to stop working at some point?!

 

[nancipants]

ATTQOTD: I'm not a fan of it. They SAY that all the currently free features and data will remain free. But we all know that promises mean nothing nowadays.

 

[MissLiss279]

ATTQOTD:
I hadn’t heard of this yet either. I’m not sure the extras would be useful to me (just like I don’t think the extras of the paid Strava are useful to me - although definitely are useful to some).
I read a bit about it here:
https://www.dcrainmaker.com/2025/03/garmin-connect-plus-subscription-walkthrough.html

 

[jmasgat]

ATTQOTD:
I hadn’t heard of this yet either. I’m not sure the extras would be useful to me (just like I don’t think the extras of the paid Strava are useful to me - although definitely are useful to some).
I read a bit about it here:
https://www.dcrainmaker.com/2025/03/garmin-connect-plus-subscription-walkthrough.html

Thanks for the link. Not inspiring. And all I can say is ......Good Lord, why would I want Garmin to harp at me any more than does today?

 

[WillRunForPizza]

PSA: You can get 20% off at The Feed today if you join their Strava club.