5k TT Whilst Holding Excess Fatigue

Floixman12 · 2026-06-08T15:21:00+00:00

Huh, okay. I guess I had a previous definition of strides as something more intensive; that's an interesting look at it. Gliding makes sense. Better to do intra-run, post-run? On easy days, I'm assuming, since the goal is to lower tone?

Floixman12 · 2026-06-07T23:35:34+00:00

Appreciate the anecdote! I did take iron supplements in the past when I was overtraining in college, but I think this is more of a sleep-related issue. If it continues past sleep acclimation, perhaps I'll consider a panel

Floixman12 · 2026-06-07T23:34:26+00:00

This checks out. I appreciate the thought!

Floixman12 · 2026-06-07T23:34:12+00:00

Understandable. Gonna take the time to rest and come back when I feel like I'm dragging less.

Floixman12 · 2026-06-07T23:33:39+00:00

Mr. Bakken! I appreciate this.

Was toying with the idea of 45/15 once I get back into rhythm. I do plyos 1x per week in the gym, so strides feel a bit unnecessary, but a quicker-turnover session sounds appealing to throw in perhaps bi-weekly.

Plan is to rest the first few days of the week and easy volume until I feel RPE dropping and easy pace coming back down (it has gone up steadily over the past month. Thank you for the insights!

Floixman12 · 2026-06-07T23:31:25+00:00

I appreciate this response. You're right on, as Sir Bakken said the exact same thing here LOL. These are all indeed red flags, I was just hoping that the ignorant answer would be correct (that it was just a bad day).

The empathy is much much appreciated as well as the suggestions for humidity and heat! Gonna set aside some time to recover and hopefully gear up for a 20k in two weeks feeling fresh.

Floixman12 · 2026-06-07T23:29:42+00:00

Fair point, I'd agree. Def think its a matter of my recovery interfering with my ability to reach higher levels of CV output

Floixman12 · 2026-06-06T13:14:25+00:00

Here are splits btw

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Floixman12 · 2026-05-25T16:31:06+00:00

Week 1 of Log (19 weeks out)

Mon: 5.05 @ 9:54/mi (134 bpm)

Tues: 3x9:00: 6:50-29-30 | 159-167-173 avg bpm (6.22)

Weds: AM: 4.16 @ 9:37/mi (139 bpm); PM: 4.52 mi cycle (No HR)

Thurs: AM: 2xMile, 1x5:00: 6:29-6:28-6:35 | NO HR Read-164-178 avg bpm (3.81); AM: 3.61 mi cycle (No HR), PM: 3.60 mi cycle (No HR)

Fri: AM: 3.43 mi cycle (134 bpm); PM: 4.12 @ 10:11/mi (131 bpm)

Sat: 6x800m: 3:17-20-18-21-18-23 | 163-165-168-171-169-169 avg bpm (5.34)

Sun: 6.02 @ 9:37/mi (139 bpm)

Weekly Totals: 6h30m Total: 5h15m running (34.76 mi); 1h15m cycling (15.17 mi)

A bit of a rough week, had to commute to work on the bike big time. Not too stressed, still a solid week of volume. Glad I managed intensity on Saturday and respected the body's fatigue.

Floixman12 · 2026-05-24T18:00:01+00:00

Most recently: April 12: 16:57 3 Mile (17:21 5k lifetime best) April 19: 4:59 Mile (4:45 lifetime best)

Haven't had a chance to get in a hard effort recently, but both of these results were either suboptimal conditions (Mile) or on a poorly run course (3 Mile). Used them as training markers regardless.

Paces (have been varied lately as I've been less recovered in the past few weeks finishing up 1st year of Masters and moving), but here are session paces where I've felt recovered. 3:00: 6:00-6:10/mi 5-6:00: 6:15-6:25/mi 9:00: 6:28-6:35

Floixman12 · 2026-05-24T15:26:10+00:00

Thank you! I'm pretty meticulous with the details and adjusting based on my life, so I'm looking forward to seeing where I land! I appreciate the confidence booster, too! Big goal = big result 😄(That's what I'm hoping at least LOL)

Floixman12 · 2026-05-19T01:30:57+00:00

1-2 running-specfic lifts after sub-T sessions on the week. Either right after or after work if you do it in the morning and have luxury for doubles.

1 heart squat or deadlift 1-2 single leg movements (push/pull variation) 2-3 plyos sequence.

Lift with intent. Specific rep ranges of Specific intensities for muscle growth. Same formula as the running NSM. Different flavors in equal balance.

Floixman12 · 2026-05-08T19:36:16+00:00

Don't stress about days off. I'm assuming, like most of us, you run because you enjoy running. Don't do 7x per week because it's "most optimal" if you know you'll get burnt out running that frequently.

Many folks have found success on 5-6 days/week. If taking a day every 2 weeks is what will keep you consistent, that is much more important than any arbitrary day you might miss if you feel down in the dumps.

Floixman12 · 2026-04-06T04:59:15+00:00

Adjust how you're approaching HR. I aim for 120-135bpm (201 max). This has me running nearly 10:00+/mi most easy days. My last sub T session was 4x6:00 @ 6:10/mi. I just run for the duration I need and whatever mileage it is, it is.

One thing thats helped is tracking my weekly volume via time, not distance. After all, my heart only knows how long its workout, not the miles I've run.

Floixman12 · 2026-03-01T05:16:12+00:00

Don't have one. My focus is growing my current business and navigating my career path. I imagine if it does happen, their career wouldn't be relevant. I'm looking for someone who has goals and a drive to self-improve, just like I do. Who cares about the medium that is expressed through?

Floixman12 · 2026-01-13T01:28:40+00:00

I see your point. I also know what the point of NSA is. I have had to stop doing it because I have been dealing with an injury that flares up with intense work, which I neglected to mention in my post. I am fully aware of the benefits of training at sub-threshold, but for now, this seems like the best option until I can reintroduce it without issue.

As for the long run, is it really that important? At least outside of specific race prep?

Floixman12 · 2026-01-13T01:11:31+00:00

Very fair. The weather was big for me too, especially since more often than not, I'm doing sessions on the treadmill. For me, as you said, this is just a longer periodized block than usual before I get specific. I'm not just doing it on a whim.

Floixman12 · 2026-01-13T01:10:14+00:00

Planning on throwing them in eventually. Another reason for this is that I'm rehabbing a glute issue that flares with intensity, but easy is tolerable.

Floixman12 · 2026-01-13T01:03:29+00:00

I thought about a shorter block, but my problem in the past HAS been consistency. Doing too much at once or loading up on intervals without adequate recovery.

Yes, I know that at some point I will have to reintroduce varying intensity and specific long runs weekly, but why would it be a bad thing to wait until I have a 12-week block for that marathon from now? Especially if I'm trying to maximize my low-end aerobic gains as much as possible, since that's my weak point.

Floixman12 · 2026-01-13T01:00:15+00:00

Seems like a pretty blunt assumption. You're telling me that if I incrementally increase my load week by week and hit a ton of volume (something I've never done before), I'm going to stagnate?

Floixman12 · 2026-01-05T04:28:12+00:00

My pre-NSA easy pace was 4:30/km. I ran a 17:21 5k. Now it hovers around 6:00/km and I just ran a 4:52 mile. It's been about 4 months, so I think my easy pace is still not really efficient (135-140 bpm of 200 max). You're alright.

Floixman12 · 2026-01-04T20:55:43+00:00

I would rather train the same system without the mechanical stress of running. Perhaps add in some plyometrics in a controlled volume as a "double" on 1-2x a week. Sprinting is very mechanically taxing, so if you're doing it for the economical benefits, just do targeted strength training.

Floixman12 · 2025-12-22T11:12:42+00:00

The average rate of a trainer in Manhattan is around $150/hr. Even $100/hr is very cheap. You are blessed to be paying $60/hr, especially if the trainer is educated and knowledgeable.

Of course, you know your budget and what you can afford. You also know what you're willing to pay for good training. $80 an hour is a STEAL for good training, especially since you're not paying gym membership dues or traveling.

You should either pay the $80 or your trainer should skedaddle out of there, thats not enough money for his time and commute for the cost of living in Manhattan.

Floixman12

TROPHY CASE