simonkissam

1) 1mi - 8:43(8:43/mi) 147cal 6.88/7.95mph
2) 1mi - 6:39(6:39/mi) 114cal 9.02/8.83mph
3) 1mi - 7:42(7:42/mi) 137cal 7.79/8.35mph
4) 1mi - 8:11(8:11/mi) 152cal 7.34/8.62mph
5) 0.38mi - 3:08(8:19/mi) 58cal 7.22/8.04mph

First monday run post-daylight savings ending. It was dark out indeed but actually really nice. Good to run thru penn park and see the city lit up and generally running thru ucity at night but like 5pm was nice, made me feel like I live in a real city. Legs felt pretty decent once they warmed up. GPS had major fucking bug out, said was 4.38 but I think it added at least a quarter mile, so giving myself 4.13.

1) 1.99mi - 15:00(7:33/mi) 300cal 7.95/9.2mph
2) 0.76mi - 4:00(5:18/mi) 115cal 11.31/11.75mph
3) 0.23mi - 2:00(8:37/mi) 37cal 6.96/10.83mph
4) 0.77mi - 4:00(5:14/mi) 111cal 11.47/12.17mph
5) 0.21mi - 2:00(9:23/mi) 35cal 6.4/11.52mph
6) 0.76mi - 4:00(5:14/mi) 115cal 11.48/12.33mph
7) 0.23mi - 2:00(8:46/mi) 35cal 6.85/12.19mph
8) 0.75mi - 4:00(5:18/mi) 113cal 11.32/12.21mph
9) 0.21mi - 2:01(9:40/mi) 29cal 6.21/11.21mph
10) 0.76mi - 4:00(5:15/mi) 111cal 11.43/13.25mph
11) 0.22mi - 2:01(9:02/mi) 33cal 6.65/10.25mph
12) 0.6mi - 3:31(5:50/mi) 83cal 10.29/13.73mph
13) 2.14mi - 18:00(8:26/mi) 321cal 7.12/11.71mph

15min warmup. 5x4min @ 10k effort with 2min jog rest into 4x30/30s. 18 min cooldown. Hit 5:18 pace (downhill), 5:14, 5:14, 5:18 (uphill), 5:15 pace. Then wanted to do 6x30/30s but legs were pretty cooked so was really struggling to turnover so only did 4. Happy with the 10k pieces though, not that fast but pretty consistent and was good to push deep. Fourth one I was feeling it but told myself it was gonna hurt and that was okay and ended up running pretty fast despite it being pretty uphill. Last one I was moving but must've slowed down towards end, so not super fast but oh well that's okay. 30/30s were flops as mentioned, but it's okay. Last effort before 5k tt on friday.

1) 2.01mi - 17:01(8:29/mi) 303cal 7.08/8.77mph
2) 1mi - 8:09(8:09/mi) 151cal 7.36/8.16mph
3) 1mi - 8:05(8:05/mi) 153cal 7.43/8.58mph
4) 1mi - 8:35(8:35/mi) 148cal 6.99/7.81mph
5) 0.87mi - 7:26(8:31/mi) 134cal 7.04/8.08mph

Easy run, was planning on 7, then downgraded to maybe 6-6.5 but did this loop and didn't want to add on so called it when I got back. Felt pretty shitty, was also like 78 degrees out on this which felt so gross and shitty day generally. Really didn't want to go on this and it didn't feel great but glad I got it done at least.

1) 2.83mi - 24:01(8:30/mi) 430cal 7.06/7.87mph

Cool down

15:22.xx at the 2024 PRTC Fall 5000m Time Trial. Good stuff. Goal was sub 15:30, mostly based on vibes not workouts really. And luckily for me Ethan was pacing a 15:30 group, so plan was just to go out on that. Lot of people on the start line and got out kind of poorly and ran like a 76. Got myself onto back of ethan pace train, legs did kind of feel rough from the start, which concerned me a little, but I came thru 1200 in like 3:42 so was picking it up, and legs were rolling so started kind of moving up ethan pace train. Felt like pace was slowing a little, came through 2k in 6:11, and I was just running out of room to move up. Told myself to sit thru 3200 and make a move, but I was getting antsy and so went by ethan around 2700 into the race. I could also see guys in front of me coming back, so I of course wanted to go chase them. I was worried about making move on pacer and then getting eaten back up, but I went anyway. Of course I didn't really pick it up much after the pass, so could tell ethan was just barely behind me which made me be a little like 'fuck'. But just kept on pushing, went by dorsey and then got another kid I don't know. At some point, maybe 600 to go, I could tell someone was pulling up on me, it turned out to be Kris Lizins, who paced me just before the bell, and I was hurting pretty badly at this point and like was doing the mental calculations and knew I was holding around 15:25 but was not cutting down. Kris went around me, and I was like 'good', and then with maybe 250 I tried to go around but he had a gear too and so I was on his shoulder until we got to the homestretch when I managed to get out front. Was quite hard, but good reminder that my body can push hard even when I'm not super fit. Like time technically hit goal, but I'm not super psyched about a 15:22 or anything, but I am really happy that I pushed hard and executed my race well. Yay! Fun to run hard with other people, what a great part of life I get to experience. Also took yesterday off bc I left bag with running shoes + clothes on bus by accident and worked 10.5 hours so figured I should just take day off.

1) 2.12mi - 15:00(7:04/mi) 324cal 8.49/11.84mph

Warmup.

1) 1mi - 7:59(7:59/mi) 149cal 7.51/8.41mph
2) 1mi - 7:34(7:34/mi) 148cal 7.93/8.52mph
3) 0.01mi - 2(5:29/mi) 10.94/7.24mph

1) 1mi - 7:55(7:55/mi) 148cal 7.59/9.16mph
2) 1mi - 7:45(7:45/mi) 153cal 7.75/9mph
3) 1mi - 7:31(7:31/mi) 154cal 7.99/8.66mph
4) 1mi - 7:34(7:34/mi) 153cal 7.93/8.7mph
5) 1mi - 7:30(7:30/mi) 151cal 8.01/8.93mph
6) 1mi - 7:37(7:37/mi) 151cal 7.88/8.75mph
7) 1mi - 7:34(7:35/mi) 153cal 7.92/8.52mph
8) 1mi - 7:27(7:27/mi) 151cal 8.06/9.41mph
9) 1mi - 7:55(7:55/mi) 150cal 7.57/8.31mph
10) 1mi - 7:10(7:10/mi) 148cal 8.38/9.48mph
11) 0.06mi - 26(7:13/mi) 8cal 8.32/7.95mph

Medium long but just bartram's garden and laps of woodlands. Nice sunny but cold morning. Did not get out the door very quickly this morning but that was fine. Kinda felt like shit, got a little bored on the woodlands. Oh well! Took thursday off so only hit 40 miles on the week but oh well it's fine! I don't really care all that much tbh. 2 more weeks of my semi-flopped fall season. Glad it's cold out, tgod for that.

1) 1mi - 8:45(8:45/mi) 146cal 6.86/8.18mph
2) 1mi - 8:04(8:04/mi) 151cal 7.44/8.1mph
3) 1mi - 8:07(8:07/mi) 155cal 7.39/8.25mph
4) 1mi - 7:46(7:46/mi) 153cal 7.73/8.41mph
5) 0.07mi - 34(8:39/mi) 10cal 6.94/8.1mph

Late mnoday evening run around west.

1) 1mi - 7:51(7:51/mi) 146cal 7.64/8.41mph
2) 1mi - 7:41(7:41/mi) 149cal 7.82/9.08mph
3) 0.1mi - 57(9:13/mi) 15cal 6.52/6.87mph

Cooldown mostly with Will Newman, Kevin, and Brett Lucas, which was fun. Brain was not working very well and I had a good time. Yay community.

1) 1.22mi - 6:38(5:28/mi) 191cal 10.99/11.73mph
2) 0.03mi - 1:02(38:12/mi) 3cal 1.57/10.06mph
3) 0.35mi - 1:49(5:10/mi) 52cal 11.6/14.71mph
4) 0.04mi - 2:01(57:25/mi) 4cal 1.04/11.42mph
5) 0.34mi - 1:49(5:19/mi) 51cal 11.3/12.59mph
6) 0.13mi - 2:57(22:15/mi) 19cal 2.7/11.73mph
7) 1.2mi - 6:38(5:32/mi) 187cal 10.83/11.48mph
8) 0.03mi - 1:03(37:27/mi) 4cal 1.6/10.6mph
9) 0.35mi - 1:51(5:17/mi) 52cal 11.36/12.19mph
10) 0.05mi - 1:55(41:16/mi) 6cal 1.45/11.56mph
11) 0.32mi - 1:48(5:33/mi) 48cal 10.8/12.46mph
12) 0.11mi - 3:00(26:54/mi) 16cal 2.23/12.11mph
13) 1.19mi - 6:39(5:34/mi) 184cal 10.76/11.96mph
14) 0.03mi - 1:00(29:02/mi) 4cal 2.07/10.58mph
15) 0.35mi - 1:50(5:11/mi) 52cal 11.56/12.59mph
16) 0.05mi - 1:58(40:59/mi) 6cal 1.47/11.42mph
17) 0.34mi - 1:49(5:20/mi) 51cal 11.26/12.48mph
18) 0.01mi - 3(4:48/mi) 1cal 12.5/12.13mph

The stopwatch app disappeared from my watch, so figured I'd just use the indoor run option as a placeholder, but then somehow it actually ended up getting pretty much the right distance even if that was from just added distance during the rests, but I'll take it. Since this was 9600m of running, so like 5.92 but I did do a tag bit of jogging and some walking so I'll say 6.14 is fine. Anyhow, actual workout was 3x(2000m, 600m, 600m) at threshold, 5k, and 'snowball'. Ran 6:38, 1:49, 1:49, 6:38, 1:51, 1:48, 6:39, 1:50, 1:49. In big group, temp in high 40s and windy so quite chilly. Thresholds generally felt alright, the 600s were pretty tough and I didn't feel great on them but I managed to pull thru. 5k ones were a little faster than 5k but oh well. Then the second of each set was supposed to be 200@thresh, 200@5k, 200@fast but we all started off a little too quick on them so wasn't really much of pace change first 400, but oh well. Anyway, decent workout, nothing crazy. Second-to-last prtc practice for me this fall.

1) 1mi - 8:10(8:10/mi) 147cal 7.35/8.54mph
2) 1mi - 7:18(7:18/mi) 147cal 8.21/9.25mph
3) 0.1mi - 55(9:25/mi) 15cal 6.37/7.6mph

Warmup with a bit of me picking it up towards the end bc I was late.

1) 1mi - 8:07(8:07/mi) 146cal 7.39/9.16mph
2) 1mi - 7:47(7:47/mi) 152cal 7.7/8.33mph
3) 1mi - 7:49(7:49/mi) 154cal 7.67/8.52mph
4) 1mi - 7:47(7:47/mi) 154cal 7.71/8.41mph
5) 1mi - 7:47(7:47/mi) 152cal 7.71/8.29mph
6) 0.06mi - 25(7:05/mi) 8cal 8.48/7.93mph

Midday bartram's. Beautiful. Sunny, temps around 48/50 degrees. Quiet. Had a little sit overlooking the river for a couple minutes in bartram's and it was lovely I tell you. Lovely. Left hip still a little upset from yesterday. But all in all a great peaceful contemplative run. I love winter and I love quiet.

1) 1mi - 8:35(8:35/mi) 146cal 6.99/8.77mph
2) 1mi - 7:18(7:18/mi) 146cal 8.23/9.52mph
3) 1mi - 7:31(7:31/mi) 145cal 7.98/9.96mph
4) 1mi - 7:39(7:39/mi) 153cal 7.85/8.39mph
5) 1mi - 7:36(7:36/mi) 151cal 7.9/9.33mph
6) 1mi - 7:34(7:34/mi) 149cal 7.93/9.25mph
7) 1mi - 7:50(7:50/mi) 156cal 7.65/8.01mph
8) 1mi - 8:03(8:03/mi) 153cal 7.45/8.47mph
9) 1mi - 7:55(7:55/mi) 144cal 7.58/8.72mph
10) 0.81mi - 6:42(8:14/mi) 125cal 7.28/9.12mph

Musette run club and mileage to/from. One dude this week, but named stephen. Seems like we have a consistent 'one person shows up' but it varies who it is. First couple miles I was like 'ughhhh' but then boxer's in the dark was kind of nice and it is nice to get in solid mileage and be forced to, so idk. Kinda like having practice, but with your obnoxious middle aged boss and one other person. Workout tomorrow morning? We'll see how it goes.

1) 2.05mi - 15:00(7:20/mi) 307cal 8.18/9.73mph
2) 0.58mi - 3:00(5:09/mi) 86cal 11.64/12.77mph
3) 0.18mi - 1:31(8:15/mi) 28cal 7.27/9.89mph
4) 0.58mi - 3:00(5:12/mi) 86cal 11.55/12.21mph
5) 0.18mi - 1:30(8:26/mi) 27cal 7.11/12.11mph
6) 0.59mi - 3:00(5:06/mi) 87cal 11.77/12.75mph
7) 0.17mi - 1:30(8:55/mi) 26cal 6.73/11.65mph
8) 0.59mi - 3:00(5:03/mi) 86cal 11.86/12.44mph
9) 0.16mi - 3:00(18:14/mi) 21cal 3.29/11.21mph
10) 0.21mi - 1:00(4:47/mi) 27cal 12.54/12.82mph
11) 0.16mi - 1:30(9:20/mi) 24cal 6.42/12.02mph
12) 0.21mi - 1:00(4:50/mi) 27cal 12.43/13.5mph
13) 0.16mi - 1:30(9:34/mi) 24cal 6.27/12.71mph
14) 0.2mi - 1:00(4:54/mi) 28cal 12.24/12.44mph
15) 0.18mi - 1:30(8:26/mi) 26cal 7.11/12.06mph
16) 0.21mi - 1:00(4:54/mi) 28cal 12.24/12.77mph
17) 0.12mi - 2:00(16:15/mi) 14cal 3.69/12.67mph
18) 0.95mi - 5:00(5:17/mi) 142cal 11.35/12.38mph
19) 1.81mi - 13:00(7:12/mi) 263cal 8.34/11.19mph

Good final solo workout before rothman next week! 15min up. 4x3min @ 8k with 90s jog rest. 3 min walk/stand/jog rest. 4x60s @ 3k with 90s jog rest. 2 min walk/stand rest. 5min @ threshold. 13min down. Initially plan was like 10x90s on at 8k 90s rest, but then I realized that was kinda dumb, used workout 7 days out from D3 NE my senior year as inspo, decided to get in a bit of 8k running, but not too much and just long enough for each rep to not feel short. Then the 60s pieces because given my general lack of speed and the fact that I'm trying to peak for 8k, 3k effort seemed fast enough and hard enough to be good bit of speed, and then copying aforementioned workout, ended with a bit of threshold just to get a tad more volume in and remind body that it can still chug along even after faster running. 8k pieces were good and hard, 5:09-12-06-03/mile for about 5:07/mile average pace, so a tad off where I'd hope to be next week but basically where I want to be. Then 60s pieces were not really at a specific pace but happy with how they turned out and how they felt. Was 4:47-50-54-54/mile so went backwards, but #3 was pretty uphill so that was actually probably the biggest effort and then was a little cooked for 4th but oh well. Was going to take 3min before threshold, but felt recovered pretty quickly so made audible to just take 2min. Thresh felt a little rough first min/min and a half but then settled in and felt very solid and good. Legs felt bouncy and good on the cooldown which is evidence that this workout was good but didn't take too much out of me. Strongest I've felt this fall tbh, excited for rothman. It was like 40-42 degrees out on this, mostly cloudy but some sun peaking thru and was just such good fucking weather ugh. Also did have coffee in my stomach, but I love philadelphia late fall.

1) 1mi - 8:44(8:44/mi) 150cal 6.88/8.81mph
2) 1mi - 7:43(7:43/mi) 150cal 7.78/8.16mph
3) 1mi - 7:39(7:39/mi) 153cal 7.85/9.25mph
4) 1mi - 7:47(7:47/mi) 149cal 7.71/8.85mph
5) 1mi - 7:42(7:42/mi) 144cal 7.79/8.12mph
6) 1mi - 8:04(8:04/mi) 151cal 7.44/8.64mph
7) 0.57mi - 4:17(7:27/mi) 84cal 8.05/8.95mph

Easy saturday miles with reed. Really nice sunny but cold and windy day. Good vibes all around, and reed and I had good convos. Legs felt pretty good but was also not running too fast. 45 miles on the week! 1 week out from Rothman and the conclusion of my strange little fall season. Excited to race and also kinda looking forward to taking some downtime before hopefully having a more successful but less ambitious spring season than I was hoping for this fall!

1) 1mi - 8:03(8:03/mi) 143cal 7.46/11.08mph
2) 1mi - 7:53(7:53/mi) 152cal 7.61/8.62mph
3) 1mi - 7:53(7:53/mi) 151cal 7.61/13.69mph
4) 0mi - 2(6:39/mi) 9.03/7.35mph

1) 1mi - 8:02(8:02/mi) 142cal 7.47/8.5mph
2) 0.63mi - 5:18(8:22/mi) 95cal 7.17/7.78mph

Little cooldown back home, not in the best mood unfortunately.

1) 1.2mi - 6:22(5:19/mi) 184cal 11.29/12.11mph
2) 0.03mi - 1:29(45:26/mi) 4cal 1.32/11.25mph
3) 1.2mi - 6:42(5:36/mi) 186cal 10.7/12.13mph
4) 0.04mi - 1:31(40:27/mi) 5cal 1.48/10.58mph
5) 1.21mi - 6:21(5:15/mi) 184cal 11.44/12.9mph
6) 0.05mi - 2:53(58:25/mi) 6cal 1.03/8.7mph
7) 0.22mi - 1:12(5:20/mi) 33cal 11.25/12.44mph
8) 0.03mi - 1:59(57:06/mi) 4cal 1.05/10.79mph
9) 0.22mi - 1:09(5:17/mi) 31cal 11.36/12.59mph
10) 0.03mi - 1:58(1:01:41/mi) 4cal 0.97/11.73mph
11) 0.23mi - 1:11(5:12/mi) 33cal 11.54/12.52mph
12) 0.01mi - 1(2:20/mi) 25.75/11.92mph

Can't find a good stopwatch app to replace the one I used, and seems like the 'run indoor' mood actually gets accurate distance somehow? Like is slightly off on the reps but makes up for it on the offs, so. (7200m of work, literally right on the money). Anyhow, this as 3x2k @ 10k, half mar, 10k, with 90s rest. Then ~3min rest before 3x400m @ 3kish with 2min rest. Ran 6:22, 6:42, 6:21, 72, 69, 71. First 2k felt alright, was tough but made sense as kinda tough rep to start the workout with. Then I led the tempo 2k and felt very smooth doing so, which was dope. And then last 2k was tough, my group did run fast but still I got dropped pretty hard and it's not like I kept it smooth finishing 6:21. And then 6x400 was proscribed, but I was only planning on 4 from the outset as this weekend is my 'peak race' , but felt so shit on those that I called it after 3 bc they just felt bad even with the long rest. So all in all a pretty meh workout, not much of a confidence booster. But on the bright side, if 3:11/k is 10k effort on track, I should be able to hold that for 8k on the roads I think, which would be 25:28 which would be under my goal of 25:30! So we shall see. Just have to remember I am good at running and decently fit. Will maybe do some pickups on thursday but last real workout of the 2024 fall season for me.

1) 1mi - 8:47(8:47/mi) 146cal 6.84/7.99mph
2) 1mi - 7:14(7:14/mi) 147cal 8.29/9.16mph
3) 0.48mi - 3:51(8:04/mi) 71cal 7.43/8.52mph

Warmup to the track, a little longer bc I met up with Newman and Kevin. Not much else to report.

1) 1mi - 7:43(7:43/mi) 150cal 7.78/9.77mph
2) 1mi - 7:08(7:08/mi) 146cal 8.4/9.98mph
3) 1mi - 7:10(7:10/mi) 150cal 8.36/9.16mph
4) 1mi - 7:32(7:32/mi) 155cal 7.96/8.75mph
5) 1mi - 7:04(7:04/mi) 151cal 8.49/10.62mph
6) 1mi - 7:14(7:14/mi) 148cal 8.29/9.04mph
7) 1mi - 7:20(7:20/mi) 151cal 8.18/8.93mph
8) 0.24mi - 1:49(7:39/mi) 36cal 7.84/8.95mph

Pretty solid afternoon run. Despite meh workout yesterday, the old legs felt pretty decent today. Perhaps it was the cloudmonsters, but still I'll take it. First half or so of this run was quite good, I was enjoying. Second half along the srt and back along spruce/pine was less good, but oh well. So it goes. 3 days out from Rothman.

1) 1mi - 7:27(7:27/mi) 155cal 8.05/8.81mph
2) 1mi - 8:00(8:00/mi) 152cal 7.49/8.64mph
3) 1mi - 8:09(8:09/mi) 150cal 7.36/8.18mph
4) 1mi - 7:44(7:44/mi) 155cal 7.76/8.81mph
5) 1mi - 7:47(7:47/mi) 154cal 7.7/9.27mph
6) 1mi - 7:19(7:19/mi) 149cal 8.21/12.8mph
7) 0.3mi - 2:04(6:48/mi) 44cal 8.83/13.17mph

Cafe run but from julie's hehe. Karen and Stephen showed up so we had a group of four at least this week, tgod. 4x40s pickups in the last bit on the roads going back to julie's. 2 days out!

1) 1mi - 7:57(7:57/mi) 144cal 7.55/8.85mph
2) 1mi - 7:21(7:21/mi) 153cal 8.16/8.75mph
3) 1mi - 7:46(7:46/mi) 152cal 7.73/8.37mph
4) 1mi - 7:37(7:37/mi) 149cal 7.87/8.56mph
5) 0.01mi - 5(6:55/mi) 1cal 8.66/7.22mph

4 strides after. Really nice pre-race run with Reed Putnam. Just like cold vibes. Cold, about 35 degrees, and overcast. So honestly great vibes. Excited for it to be coldish tomorrow for my race (mid/high 40s) but not too cold and supposed to be sunny. Should be an epic win for me. But yeah, had a good old time chatting it up with reed. Legs felt a little strained on strides after, definitely not going into this 8k feeling the best the best, but considering fall of training I've had, I'm feeling decent about it. Just excited to go out there and run hard and see where I end up.

1) 1mi - 8:24(8:24/mi) 154cal 7.14/9.08mph
2) 1mi - 7:19(7:19/mi) 151cal 8.2/12.04mph
3) 0.22mi - 1:43(7:45/mi) 33cal 7.74/8.25mph

1) 1mi - 9:01(9:01/mi) 147cal 6.65/7.31mph
2) 0.24mi - 59(4:11/mi) 27cal 14.34/11.54mph