are you making your own training plan or are you following one ? Your workouts look great and would be interested to follow a similar one
Making my own currently. These workouts are part of a 6-week block, where you do a three interval workout and a two interval workout per week. Your work time is the same, and then increases by 6 minutes each week. So you will start with 3x 10, and 2x15. Progress to 3x12, and 2x18, etc.
The pace is somewhere around half marathon to threshold pace. For a lot of folks threshold is way too intense for this amount of work time, so backing off a bit helps and that is something like 98% of threshold. And I define threshold by doing a time trial, and calculating the VDOT value according to Jack daniels’s book. I’ve actually been running faster than what my plan has been calling for which was about 6:08 per mile, but it seems sustainable.
Will be implementing in Jack Daniel’s marathon plan after I bring up the easy volume after this block.
I had the orange and black too. Loved that shoe!
What do you think of the Takumi SEN?
It’s a fantastic shoe. Love it to death. I have use it up to 9 mile races. I would probably not use it for anything longer. It’s my exclusive race shoe. I haven’t use it this year tho!
I was lucky to get it on sale, for like 100. It’s almost impossible to get in the us. If you can you should. But reserve for races. Life is on the short aide… probably less than 250 miles
Thats awesome thank you for getting back to me. Will look at doing a similar sort of block. Any thoughts of what block you will do after.
So I’d like to sustain 40+mpw (hopefully 50) )within the next 4-5 weeks. I’ve been floating between 30-40 lately all while swim and bike has taken a major backseat. So I’ll be bringing in more focus there too.
Long run is at 12miles currently when I can get it done, but I want 12 miles to feel ‘easy’ for the legs. and want my LR up to around 16-17miles
At the moment I am doing the Stronglifts program 3x week. currently week 3 and plan to get to 8-10 weeks. So I definitely don’t want a TON of intensity until then. This block has been hard enough.
So Jack Daniels Running formula has a few marathon plan options. Last winter I went thru the 2Q session/week plan made great gains to run fitness. I was prepping for an April marathon that eventually got cancelled. Though I was super fatigued, so I may move over to his 5week cycle plan which has the quality sessions every 4-5 days. This way I’m not cramming in 2 quality sessions in 7 days.
I’m either doing a solo marathon or DC Rock n Roll super early spring, as a prep for Ironman Tulsa. I want at least 8weeks apart.
what type of bike and swim volume are you doing at the moment alongside the increase in running volume. I think I am going to do a run focused block. Not sure how I should try and maintain the bike and swim ? will you be trying to run the 50mpw and the bike and swim volume ?
With it being “end of season” and lack of mativation I’v been swimming 2 ish times a week. and maybe up to 3x for the bike. I let my Tower26 subscription lapse and will be rejoining mid november.
Over the spring and summer I was averaging 1000TSS week
Over the winter I will complete Long Distance base low volume to allow room for S/R
And I will be swimming 4x a week come mid november.
Last winter I ran 40-50mpw swam 5x a week and rode 3x a week.
Thats perfect thank you for sharing
Takumi line is definitely not for everyday training. There isn’t much to the shoe and it also wears quickly. I couldn’t wear it for more than a 5km, 10km would be a stretch. But, I have friends that have done half-marathons and marathons in them which I think is nuts. As for availability, I’m not sure why it’s hard to find in the USA. Maybe it doesn’t sell well there? Here in Taiwan, the Takumi SEN and REN are common.
They sell well in Asia. I know people in Japan run marathons on them (I have a friend here in the US that have run marathons on them).
It may be a cultural thing. People in the US, for the most part, like more cushion.
At the end of the day…I dont know, but it makes me sad.
What rest ratio are you having in between the sets i have the 3x10 tomorrow
5min rest. Walk/jog
Is that for all the interval progressions through the weeks ?
Do you alternate between your interval runs and straight threshold/hard runs? Your rTss seems high for your non-interval runs, but I also have no idea about rTss. 
Just comparing against the TR RPE settings for similar times seems to be either 8 or 9’s. 
That is correct. Though as the intervals have gotten longer I’ve been going a lot slower in them.
The paper i got this from said 70% of threshold avg but hey, whatever gets you ready for the next one
My E runs usually clock in at 10 tss per mile. I don’t run super slow but still in the E pace range.
rTss usually a little higher with the elevation