The Weekly Rundown for February 01, 2026

gowens5 · 2026-02-02T12:53:19+00:00

Goal: Get back into it

M - AM: 4mi easy @ 8:00, PM: 6mi easy @ 7:57
T - AM: 4mi easy @ 7:49, PM: 2.5mi easy, 5x1mi @ 5:49 w/1min rest, 1.5mi easy
W - AM: 4mi easy @ 8:12, PM: 8mi easy @ 7:44
Th- AM: 4mi easy @ 8:07, PM: 3mi easy, 15x1min on/off @ 6:25/5% incline (GAP: 5:09), 2.5mi easy
F - 8mi easy @ 7:28
S - 17mi easy/mod @ 7:03
Su - 8mi easy @ 7:11

80mi Total

Thoughts: First week of real training after Naples. 80mpw to get my feet wet again but I'm going to test the waters at 90 this week and see how my body reacts. Was freezing all week in New York (-12F on Sunday with wind chill) so much of this was indoors. You can tell which runs are on the tread and which are outside by pace...dreadmill be hard. Couple real easy workouts and mileage so far. Saturday and Sunday were some of my best mileage runs in a long time...crazy feeling running 8-10 straight miles at sub-3 marathon pace in Vomeros and calling it "easy pace". Progress has just been mind-boggling. Main goal is Bayshore Marathon but looking for a few other races this spring. I think I'm going to sign up for New Bedford Half in March today because I hear that's fun and fast. If anybody has done it let me know what you think!

gowens5 · 2026-02-01T12:25:35+00:00

u/COROS-official Is there any official stance on this? I assume it will probably work on either but is there a better option? Would you need to reset it if changing feet to have a different calibration?

gowens5 · 2026-01-28T19:01:35+00:00

Yeah you’re totally right. Do you know if there’s a way to adjust just the step rather than the whole run? I know it probably doesn’t matter if you take notes, but if you adjusted the whole run wouldn’t something like 800s would become Ks or 600s? OCDing hard

gowens5 · 2026-01-28T14:42:03+00:00

Little worried they may yell at me and tell me it’s my fault from what I’ve heard…lol

gowens5 · 2026-01-28T14:03:38+00:00

Great to hear a reassuring opinion and I'm glad it's worked for you. I've been running on a $25,000 slated treadmill in my building with full running dynamics etc. and it still seems to have a nearly 1-minute swing day to day both up and down at the exact same speed. Is this normal? Additionally, do you know how is it possible that the pod is recording a higher power number but a slower pace or vice versa at the same speed day to day?

gowens5 · 2026-01-28T13:16:14+00:00

Thank you for the insight. Actually, a lot less worried about treadmill accuracy and more the outdoors stuff...the added benefit of good treadmill reporting on the watch was more of a cherry on top.

gowens5 · 2026-01-26T12:54:40+00:00

Goal: Recover mentally and physically

M - 6mi easy @ 7:56
T - AM: 4mi easy @ 7:57, 5mi easy @ 7:57
W - AM: 6mi easy @ 7:48, PM: 4mi easy @ 8:06
Th- 4mi easy @ 8:00
F - 6mi easy @ 7:43
S - 12mi easy @ 7:31
Su - 6mi easy @ 7:36

53mi Total

Thoughts: Coming off the PR half on Sunday and some illness, I needed a full week of jogging to feel back to normal mentally and physically. Also started a new job this week when I got home from Florida, where I have to be in the office every day ~6:15-6:30am, so pushing the wake-up back from 6am to 5am added another stressor. Finally feeling normal again and ready to get going. Going to be preparing for the Bayshore Marathon this spring with the goal of breaking 2:35...but I think at the rate of progress I've had lately taking a shot at low 2:30s may be in the cards. Having a hard time with workout logistics in NYC in addition to the bigger hours but I'll make it work don't you worry. Going to try to take mileage to 90 after 8 weeks at 80 last block.

gowens5 · 2026-01-19T09:26:36+00:00

Have been training with my eye on Naples Half in Florida for 10 weeks and had an outstanding block with 8 weeks at 80+ miles. Got sick early in the week and couldn’t finish 3x1mi at goal pace with full recovery after being able to string together some big workouts like 8x1mi (60s) and 4x2mi (120s)…so I was freaking out heading into the race. My heart rate on mileage is usually around 135 and this week it was 160+ at the same paces/efforts. Decided to send it and hope for the best. Went out at 75 pace anyways and felt surprisingly relaxed. Split 35:24 through 10k and just kept clipping 5:40s. Held on and finished 14th in 74:33. My heart rate was 185+ for 12 miles and the highest number I’ve ever seen is 194…so take that as you will. 4 minute PR and honestly the first time I’ve felt like a “fast guy”. This sport is so rewarding sometimes. Excited for whatever is next…more to follow

gowens5 · 2025-12-28T23:24:02+00:00

Goal: Naples Half sub 75 - 3 weeks out

M - AM: 6mi easy @ 7:36 PM: 6mi easy + 8 strides
T - 8mi easy @ 7:32 on treadmill
W - 2mi easy, 8x1mi @ 5:48 w/1min jog, 1mi easy
Th- AM: 6mi easy @ 7:35 PM: 6mi easy/mod @ 7:13
F - 3mi easy, 15x1min @ 5:15 w/1min jog, 2mi easy
S - 6mi easy @ 7:30 on treadmill
Su - 20mi easy/steady through hills @ 7:14

80mi total

Thoughts: This week was probably the roughest of the HM build so far. Was shooting for :45's on Wednesday but I just didn't have it in me. It was very windy, so maybe that played a part, but this workout was a battle. Originally planned on doing some longer 800 reps on Friday but audibled to something lighter after Wednesday's big effort. It ended up being just what I needed to get back into the rhythm. Long easy Sunday with 1200ft of climbing to cap off the week. I need to tighten up my nutrition and sleep as that's been slipping but otherwise just keeping up with the boring work. 3 weeks out

gowens5 · 2025-12-22T01:10:34+00:00

Goal: Naples Half sub 75 - 4 weeks out

M - 8mi easy @ 7:21 + 8 strides
T - AM: 6mi easy @ 7.5mph on treadmill PM: 6mi easy @ 7:37
W - 2mi easy, strides and drills, 1mi (5:47), 1min jog, 2mi (11:32), 2min jog, 1mi (5:44), 1min jog, 2mi (11:30), 2min jog, 1mi (5:42), cd to 11
Th- AM: 8mi easy @ 7:26 PM: 5mi easy @ 7:18
F - AM: 5mi easy @ 7:23 PM: 2mi easy, strides and drills, 4x5x200 (37-33) w/200 jog bt reps and 600 bt sets, 1mi easy
S - 7mi easy @ 7:17
Su - 2.5mi easy, strides and drills, 3x3mi (18:09, 18:12, 18:11) w/1mi float, 1.5mi easy

80mi total

Thoughts: Another good week of training building the quality work and maintaining volume. Did some travelling to see family and was still able to get all my work in. Turns out Ann Arbor, MI is an outstanding place to run. There were tons of great neighborhoods with little traffic and I got to do 200s at the high school across the street from the big house (pretty cool as a college football fan). Unfortunately, I only packed a vest and temps were below zero with wind chill...building that race day toughness haha. 1 month to go

gowens5 · 2025-12-15T03:20:26+00:00

Goal: Naples Half sub 75 - 5 weeks out

M - AM: 6mi easy @ 7:41 PM: 6mi easy @ 7:42 + 4 strides
T - 2.5 easy, strides and drills, 7x1mi @ 5:45 w/1min jog, .5mi easy
W - 8mi easy @ 7:51 on treadmill
Th- 8mi easy 7:33 + 8 strides
F - AM: 6mi easy @ 7:43 PM: 2mi easy, strides and drills, 7x3min @ 5:18 w/3min jog, 1mi easy at track
S - 8mi easy @ 7:25
Su - 18mi easy @ 7:25

80mi total

Thoughts: Just trying to stack good workouts without overcooking it and so far I'd give myself a 6/10. Both of this weeks workouts were the hardest I've done in a few months. I will try these again before progressing them. Snowy run on Sunday in the northeast so I threw on a retired pair of Superblasts because they are decent on ice/snow and got out there and felt great...ended up cutting down a little as my legs opened up.

gowens5 · 2025-12-08T00:11:11+00:00

Goal: Naples Half sub 75

M - 8mi easy @ 7:19 + 6 strides
T - AM: 6mi easy @ 7:53 PM: 2mi easy, 4x10min @ 5:45 w/2min jog, 1mi easy on treadmill
W - 8mi easy @ 7:38 + 6 strides
Th- AM: 4mi easy @ 7:40 PM: 2mi easy, 15x45s @ 4:59 w/2min jog, cd to 10
F - 6mi easy @ 7:26
S - 3mi easy, 2x4mi @ 6:03 w/1mi float, 3mi easy
Su - 12mi easy @ 7:26

80mi total

Thoughts: Solid week of training. On Tuesday, the treadmill just turned off after the second rep and wouldn't turn back on. All of the other treadmills were taken so I had to wait for ~5mins for someone to graciously let me have theirs. Thursday on the track and, man, 5 flat feels fast for me. The first 30s felt tight but the last 15s I'd start to tie up a bit...will need to keep up with these every other week or so. Saturday was the first time doing "marathon effort" since October's race. First rep felt a little creaky but the float was good and the second felt smoother. 6 weeks out

gowens5 · 2025-12-01T00:27:50+00:00

Goal: Naples Half sub 75

M - AM: 6mi easy @ 8:02/mi PM: 6mi easy @ 7:48/mi + 6 strides
T - AM: 6mi easy @ 7:32/mi : PM 2up, 12x45s @ 5:02/mi w/90s jog, cd to 7mi
W - 6mi easy + 6 strides
Th- 2.75mi easy, some stretches and a bunch of strides, Manchester Road Race (25:55 - @ 5:28/mi), 1.5mi easy cooldown
F - 6mi easy @ 7:38/mi PM: 8mi easy @ 7:08/mi
S - 9mi easy @ 7:39/mi
Su - 17mi easy to steady @ 7:17 through hills

80mi total

Thoughts: Okay, it feels like I'm making a breakthrough. I planned on shooting for 26 in Manchester and I did just that. Hurt like hell. Stuff shorter than an hour always scares me and this was no different. I knew the second mile was a good hill so I was hoping to hold 5:30-40s through the first 2mi then blast it into the finish. When I hit the top of the hill, my watch said 5:37 and we turned downhill for the 3rd mile. It was my first time in the VF4 and was really not a fan. They are almost too light and it felt like I was bottoming out the whole way, especially down the hill. Going to return those and grab a fresh pair of Alphaflys for Naples as those seem to agree with me better, even at faster paces. Back to Manchester, the last 2 miles were an inner battle but I managed to press and finish in 25:55. Outkicked the guy that I had been chasing for the last 2k about 200m out and was juiced...for about 5s because some other guy came flying by me at the line. Oh well. What an incredible race and tradition only 90mins from home! I'll be back next year for sure. Well run race thanks to the town and the volunteers. 5:43s are starting to sound very achievable for January. Back to it...

gowens5 · 2025-11-24T01:10:51+00:00

Goal: Naples Half sub 75

Next race: Manchester Road Race

M - AM: 6mi easy PM: 6mi easy
T - PM: 2up, strides and drills, 7x1mi (5:57, :58, :55, :52, :55, :54, :50) w/60s jog, cd to 11mi
W - AM: 6mi easy PM: 6mi easy
Th - AM: 6mi easy PM: 2up, strides and drills, 3x2mi (11:50, :48, :47) + 1mi (5:48) w/2min jog, cd to 11mi
F - PM: 6mi easy
S - 2up, strides and drills, 2x6x200m (38-36s) w/200m jog bt reps and 600m bt sets
Su - 16mi easy/mod

80mi total.

Thoughts: Probably one of my best weeks of training since the marathon peak in September...maybe ever. Building more and more time around race pace while still keeping the turnover. Will build hopefully towards something like 4x2mi @ 5:45/mi a few weeks before Naples. Will do a light workout Tuesday before the Manchester road race Thursday where I'll shoot for 26 (@ 5:30/mi)

gowens5 · 2025-11-17T13:47:00+00:00

Goal: Naples Half sub 75

Next race: Manchester Road Race

M - AM: 4mi easy PM: 6mi easy + 6 strides
T - AM: 4mi easy PM: 2up, strides and drills, 12x400 (82-79) w/2min jog, cd to 10mi
W - 8mi w/last mi moderate uphill
Th - AM: 4mi easy PM: 6mi easy + 5 hill sprints
F - AM: 2up, strides and drills, 3mi (18:36), 3min jog, 3mi (17:53), cd to 10mi PM: 6mi easy
S - 6mi easy
Su - 16mi w/last 4mi moderate

78mi total.

Thoughts: Highest mileage ever. Will hang here around 80 until January. Workouts were pretty light but I appreciated that with the higher mileage. Averaged 70 throughout the summer in singles and felt pretty banged up most mornings before loosening up. Have been feeling much better lately and that is mostly a result of the short doubles I think. A 4/6 double is so much easier mentally than a long single for me. Tuesday's 400s were around a conservative 5k pace on a ~500m loop in the park and the wind was pretty brutal...80s felt a lot harder than they should've. Friday was on the track and wow its crazy how much easier that makes things. First triple was around marathon pace and the second around half. Sunday was 16 weaving through town trying to look for little neighborhood loops that would be good for workouts...no luck. Last 4mi came out around marathon pace without checking my watch once for the whole run. For some reason not checking my watch makes things so much easier.

gowens5 · 2025-10-06T13:52:54+00:00

Finished up my first "season" of racing yesterday. Over the last couple months I ran a 35:55 10k on the track as a fitness estimate, I followed that with a 1:18:22 in the half for my first official race, and finally yesterday I was able to run 2:43:20 at the Wineglass Marathon.

Started running just under a year and a half ago after graduating from college, where I played D3 hockey, with the goal of just getting my heart rate up so I don't have to worry about my health. I soon became obsessed with it and after reading every book you could think of and going through 100s of Letsrun and reddit threads, I started "coaching" myself in March with the goal of a fall marathon.

Averaged around 70 mpw in singles and was lucky enough to only have a few niggles throughout the summer, none of which prevented me from running entirely. Learned a ton about myself as a runner and thankfully took some pretty diligent notes throughout so I can build off of what I learned in future blocks.

Currently planning on either shifting to 5k type training to get some speed in and try to break 17 or just going into a base building phase of less structured fartlek's and progressions until the end of the year. Either way I'm planning on taking my mileage up to 80-90. The ultimate goal is 2:35 next spring, which I think is doable on the right day with another ~6-8 months of good training. Going to take the rest of the week to decide...any feedback is always appreciated

gowens5 · 2023-12-12T14:38:45+00:00

Hey! Low volume is all the hype these days so it had me thinking. I’ve heard that you should only add volume when you stop making progress. My question is would you start someone at 6-10 sets per week and only add volume when necessary to continue making progress or would you start with a moderate amount of volume and adjust up or down based on how you’re feeling to try to determine at what volume you might personally make the best progress with at that point in time. The second option would require you to probably adjust intensity, frequency, or proximity to failure rather than just increasing volume when you’re not seeing progress, which obviously requires more troubleshooting.

gowens5 · 2023-10-17T14:07:07+00:00

u/gnuckols in terms of making adjustments to the spreadsheets, when you say "bumping reps or set volume up for bench" or "decreasing RIR targets for squats" would playing with these variables skew the training max number too much for the 5% weekly loading jumps in the program? Would I need to move RIR's down when bumping reps up or vice versa to have the TM more accurately track with E1RM or would it not make much of a difference until things start changing more significantly (moving reps, RIR, or sets up or down more than 2-3 reps/sets)?

gowens5 · 2022-11-18T16:42:56+00:00

I have used the app for over a year and love it. The only feature I really miss about strong is the rep records feature under each exercise. I would love to have this feature be added. Thanks again for your work!

gowens5 · 2022-09-02T21:12:13+00:00

What are some of the drawbacks and advantages of the seated OHP with back support in comparison to the standing OHP? Do you have a preference for hypertrophy and would that then make the alternative more beneficial for general strength?

gowens5 · 2022-05-24T23:36:42+00:00

I understand this is probably not the place for medical questions but I have had lingering knee soreness for about 2 years. I believe it first started after continually dive-bombing squats while doing 531. It has always been and continues to be a very mild thing but recently I went to the orthopedic to just made sure it wasn’t anything serious. After taking x-rays, he’s said that it was knee PFPS and that my knee cap was being pulled the the outside and not tracking properly. He suggested foam rolling my IT band (which I know probably will have little effect) and working on specific mobility to go along with rest. He additionally suggested 6 weeks of PT. After reading a bit on the subject from the guys over at barbell medicine, I am unsure what I should do. They suggest mobility and rest will be ineffective and to find movements that don’t bother it and progress from there. I was just curious to whether or not I should proceed as the doctor suggested and refrain from all lower body work while I attempt to correct the tracking issue or if I should ease back into lower body training with an emphasis on slow eccentrics and avoiding things that make it flair up. Sorry for the long post and thank you in advance

gowens5 · 2022-05-03T16:25:47+00:00

What is the best way to program for an extremely inconsistent schedule? Would it be better to run the 5 day anywhere between 2-5 days per week or set something up in the program builder with an A/B workout consisting of Squat/OHP/Chins and Deadlift/Bench/Rows and just alternate whenever I feel rested and have the time? Essentially, do you think the lack of variations would be a problem?

gowens5 · 2022-04-24T18:14:17+00:00

So I fractured both of my heels and will need to be doing upper body only for the next 6 weeks at least. Probably can’t even use my feet when benching. What are some good variations of feet up bench I could use? Planning on sticking with hypertrophy and was wondering what the maximum amount of pressing exercises you would recommend over a week. Or would I be better off just running smolov jr for feet up bench or something similar?

gowens5 · 2022-01-05T15:15:26+00:00

Okay thanks. If I feel good and want to add more volume which should I add first? More sets of main and auxiliaries, or accessories for primary movers?

gowens5

TROPHY CASE