Month in Review – May: Endurance Building and Speed Training

month in review, marathon training, training,

The month of May meant endurance and speed training. As I look back, it swung by so fast that it felt like it disappeared in a blink of an eye. But as fast-paced as it came and went, I am glad that the progress that I made was not insignificant – laying down another layer of solid foundation called endurance. And the cool temperature helped in a great deal.

Week Countdown Week Mon Tue Wed Thur Fri Sat Sun Total Amount
Week 4 4/27 – 5/3 Rest 5 3 6 6 3 6 29
5.32 4.11 6.2 6.2 3.12 6.22 31.17
Fartlek (5 miles)
Pace 6:53 6:45 6:49 6:55 6:47 6:46
Time 36:35 27:45 42:19 42:56 21:12 42:06
Elev Gain 65 ft 56 ft 174 ft 174 ft 53 ft 187 ft
Week 5 5/4 – 5/10 Rest 1.25 4 6 6 3 14 34.25
0.8 4.07 6.23 6.21 3.12 14.12 34.55
6x 440s 5K pace
Pace 6:28 6:47 6:54 6:55 6:45 7:03
Time 5:09 27:35 42:58 42:58 21:00 1:39:37
Elev Gain 53 ft 57 ft 158 ft 154 ft 68 ft 275 ft
Week 6 5/11 – 5/17 Rest 1.7 4 7 7 4 8 31.7
4.01 4.08 7.01 7.04 10.10 32.84
0.36
0.24
4-5 Long Hills at 5K-10K pace.
Pace 6:53 6:50 7:03 6:55 7:09
Time 27:35 27:54 49:23 48:43 1:06:20
Elev Gain 73 ft 59 ft 185 ft 174 ft 206 ft
Week 7 5/18 – 5/24 Rest 3 4 7 7 3 16 40
2.7 4.17 7.24 7.22 3.11 16.01 40.45
3 x Mile at 5K-10K pace
Pace 6:04 6:59 6:59 6:52 6:42 7:08
Time 16:21 29:09 50:37 49:33 20:53 1:54:09
Elev Gain 31 ft 71 ft 194 ft 179 ft 58 ft 238 ft
Week 8 5/25 – 5/31 Rest 3 5 7 7 4 9 35
3.4 7.01 7.24 13.12 30.77
6 x 880s at 5K-10K pace
Pace 6:50 6:57 6:50 7:04
Time 23:16 48:42 49:27 1:32:43
Elev Gain 53 ft 181 ft 168 ft 224 ft

The month of May was all about endurance building and speed training.

sunset, training, boston marathon,

In terms of endurance building, I mostly kept up with daily mileage. Because, to build endurance, there’s nothing better than to run more.

One thing that I gradually shifted away from though was M pace. Especially, as the mileage of bi-weekly long runs started increasing, I decided to slow down a little bit and started to learn pacing myself at E pace for longer distances.

I do not want to tire myself out in the middle of the race. And right before starting out, I constantly remind myself that marathon is not a 10K run. Endurance is the key.

inteval runs, hill running, training, boston marathon, speed, running for speed

As far as speed training goes, combined with hill running, Fartlek and interval training became an integral part of the training.

As much as I strongly believe that they are for the better, I gotta admit though that they are not easy for me yet. 6 hills x 220 yards at 5K or 10K is strenuous enough, pushing beyond your lactate threshold.

Meanwhile…

2015 Goal - 51 per cent

A small milestone to celebrate happened.

A few days ago I crossed the halfway mark on this year’s goal (1,100 miles) of mine. As of today, it stands at 564 miles, which is 51% of the total distance.

At the end of last month it was 411 out of 1,100 miles, which meant 37% of the total distance, and thanks to an increase of 153.33 miles in the month of May alone, I was able to run over 500 miles in 5 months.

training, marathon, new shoes, new running shoes, Asics, Asics Kayano 21,

During this time, I retired my old Asics Kayano 21 and adopted a new pair. Although I tried on a couple of different models and a brand, nothing fit as comfortably as the Kayano 21 did. Hence, another Kayano 21.

It worked before and is still working, so no particular reason to ditch it. This time though I picked out a fancy lime/blue for a change.

marathon, marathon training, ascis kayano 21, 33%, And as of today, it’s already reached over 130 miles out of 400 mile lifespan.

The month of May was well spent for endurance building and speed training. Proud of 153.33 miles that I accumulated. But it is just part of making the dream come true.

For the month of June alone, there will be 165 plus miles to rack up. It’ll be interesting to look back and see how much progress I will have made in the next 30 days.

How was the month of May? Did you run as many miles as you wanted? Was it productive? What is your plan for the month of June? Do you have marathons to run in June?

Thanks for reading.

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About H Peter Ji Photography

I am a photographer. My photos have been sold on EyeEm, Adobe Stock and ShutterStock and also featured on ViewBug and G+ Landscape Photography Community, and via Death Valley National Park Instagram and Facebook. My work is the natural byproduct of my love for outdoors - backpacking, hiking and camping in nature.

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