Liz’s Training Journal May 19th - May 25th 2025
“I may not have gone where I intended to go, but I think I have ended up where I needed to be.” - Douglas Adams
Monday May 19th - Sunday May 25th,
Out of the Vo2 Block and getting into the next training block - Threshold block. Now what is a Threshold block you may be asking? Well, I am going to tell you!
The Lactate Threshold block is where the intensity and volume and be combined! And the term Lactate Threshold is a point which the blood lactate accumulates in the bloodstream and is not properly clearing! And in the most basic explanation, when the lactate levels increase too fast (and are not cleared) it will spill out into the bloodstream. - This is not horrible! This will increase the blood lactate levels and is representative of the lactate threshold someone will have.
This training block is either loved or hated. And I kinda of love it! Its that ‘slower’ sprint that I personally feel way more ‘bang for my buck’ compared to the Vo2 work. AND trust me, I know Vo2 work is very important. But the Threshold intervals hit different for me. And I am excited to get back into some training I love. Plus I will be doing these intervals on an incline and I will be on my good ole treadmill. I think it is safe to say I have gotten my moneys worth and some already… And yes, check out below to see how long I ran on the treadmill for my long run… I’m insane… I know.
But all seriousness, I need to get in some decent vert training and this is the best I can do right now. So check out the new update to my weekly totals below! I have added my vert. gains! Starting to dial it all in!
Oh, and yes.. I slacked so much this week on strength training. I know… I know…
Weekly Totals:
Running: 8 Hours 39 Minutes
Total Miles: 42.99 Miles
Vert: +9797 ft / -1094 ft (give about 20-30 extra ft of gain from running in flat ass Florida on my runs outside)
Strength Training: 0 Hour 19 Minutes
Monday: May 19th, 2025
Rest Day
Tuesday: May 20th, 2025
4:17pm
1:00:02 —> Easy run
5.77 Miles —> 10:25 min/mile
Summery:
Started the run with Franklin… we ate shit. A neighbor was bringing in the trash and it scared Franklin. He stopped dead in his tracks and I attempted to stop and not run into him. Soooo I fell. Little scrap on the knee and looking like a fool on the run with blood running down my leg. Decent easy miles!
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5:35pm
19:01 —> Delts
A1) Band Front Raises (full) 3x20
A2) Band Crossover Lateral Raises 3x20
A3) Bench Dips 3x20
A4) DB OPH 3x20
B1) Seated DB Iso OHP 2x10 1x10
B2) Band OH Tri Ext. 3x20
Summery:
Thankful to be able to workout at home but really missing the variety of weights at a gym. The bands and my lighter weights.. are not doing it for me. But I am making the best with what I have and trying to remind myself this.
Wednesday: May 21st, 2025
8:06am
1:00:17 —> Hilly Run on Treadmill
5.33 Miles —> 11:18 min/mile —> +1017ft / -311ft
5 min. @ 1% (5.6mph)
5 min. @ 2% (5.6mph)
5 min. @ 4% (5.2mph)
5 min. @ 6% (5.2mph)
5 min. @ -3% (5.6mph)
5 min. @ 2% (5.6mph)
5 min. @ -3% (5.6mph)
5 min. @ 8% (4.8mph)
5 min. @ 6% (5.2mph)
5 min. @ -3% (5.6mph)
5 min. @ 8% (4.8mph)
5 min. @ -3% (5.6mph)
Summery:
Really wanted to be outside and get to the Florida Mountain but I didn’t have the time to go and hit the trail. Sometimes even the extra 40 mins to the trail is something I will not give up that time… and I am okay with that. I rocked out on the treadmill. Did notice a little pain in my right ankle.
Thursday: May 22nd, 2025
3:54pm
1:08:20 —> Hill Repeats @ 6-7 RPE
5.70 Miles —> 11:59 min/mile —> +1476 ft vert.
w.u. - 15 mins @ 0 % (5.6mph)
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3x’s @
15sec. @ 10% (5.4mph)
30 sec. @ 10% (3.5mph)
3x @
8 min. @ 10% (5.4-5.0mph)
4 min. @ 0% (3.5 - 5.6mph)
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c.d. - 30 mins @ 0% (5.6mph)
Summery:
Went out a little to hot for the first intervals but did my best to hold the pace throughout. Adjusting to dial this pace in for the next block of training - Threshold. It is so hard sometimes to dial in the incline ratio - for me personally. I am really trying to push myself, yet not over doing it.
Friday: May 23rd, 2025
5:52am
1:00:10 —> Easy run
5.61 Miles —> 10:43 min/mile
Summary:
Knew the day was going to be a tad busy. So, I got up and ran right away and actually decided to run not the treadmill. Time actually blew by and mad me miss my morning runs. SOOO may be hitting the early morning runs in the summer! - Very excited.
Saturday: May 24th, 2025
3:00pm
1:00:15—> Hilly Treadmill Run to Power Hike
4.25 Miles —> 14:11 min/mile —> +2020ft / -151ft
5 min. @ 2% (5.6mph)
5 min. @ 4% (5.4mph)
10 min. @ 6% (5.0mph)
30 min. @ 15% (3.2mph)
10 min. @ -3% (5.3mph)
Summary:
Was outside all afternoon doing yard work and than ran… and boy was I TIRED. Body was exhausted and I was very hot.. Florida is on a roll with this heat!
Sunday: May 25th, 2025
6:26am
3:30:11 —> Treadmill Hill Run
16.34 Miles —> 12:52 min/mile —> +5284 ft / -632 ft
15 min. @ 15% (3.2mph)
15 min. @ 8% (4.5mph)
5 min. @ -3% (5.6mph)
10 min. @ 1% (5.6mph)
30 mins @ 10% (4.2mph)
15 min. @ 1% (5.6mph)
30 min. @ 6% (4.8mph)
15 min. @ -3% (5.6mph)
30 min. @ 12% (3.2mph)
30 mins @ -3% (5.6mph)
15 mins @ 2% (5.6mph)
Consumed:
2 scoops Tailwind
Never Second Gel
Maurten
Sis gel
Gu Gel
= 231g —> 66g/Hr
= 1665mg —> 465.7 mg/Hr
Roughly 1950mL of water ~> 557mL/Hr (plus consumed a Celsius)
Summery:
Stomach was a little upset to start the run so I did not consume my normal gel right away - pushed it back a little. I drank my liquid Carbs to keep anything heavy in the stomach. The feeling did go away and I was okay to eat. Then, I realized I was super tired - my sleeping has not been very good, so I grabbed a Celsius and drank that about an hour into my run.
Felt really good during the longer efforts with the incline. Which always surprised me. Yet, I love it! After the run, I was starving. So felt the lack of nutrition from not eating right away. But not anything detrimental for the run - thankfully!
Amazed by you!!!!!!