cole gatchell

Old guy Masters runner trying to run a 15:30 5k, and 2:30 marathon.
15:43 | 32:50 | 1:12:26 | 2:34:36 | 3:24:23

[cole gatchell @Scgatchell]

@Alexfeinberg Very true. It’s a tough balance for us masters runners

[cole gatchell @Scgatchell]

@Brady_H Anything over a 10k on a track, really

[cole gatchell @Scgatchell]

First time trying this 30 x 200m workout! It was hard, but a lot of fun. Still trying to increase my speed, and turnover for
a few more weeks until July 4 5k, then we start climbing up the distance ladder. Fun morning on the track.

[cole gatchell @Scgatchell]

@kazuki_sf_ Congrats!💪💪

[cole gatchell @Scgatchell]

@In_Sane_Saint Only from watch. Never tested in a lab. Idk how accurate this is.

[cole gatchell @Scgatchell]

@HankFrank In my experience (maybe not relevant to the broader population) adding cycling has done almost nothing for my running. It’s great to do while im injured to keep weight off, but outside of that I find it adds almost no benefit to my running fitness. That probably isnt consensus

[cole gatchell @Scgatchell]

@SahuSKNT Consistent hero workouts! 😂

[cole gatchell @Scgatchell]

@UltraRunner26 Great workout, bud. 👊

[cole gatchell @Scgatchell]

@gglover28 💪💪

[cole gatchell @Scgatchell]

@Alan_Couzens Race results, work results, sleep results, weight loss/gain results, strength results, family results, relationship results, investing results….Everything in life is a reflection of life priorities/choices.

[cole gatchell @Scgatchell]

@DavidRi63119025 🙏👊

[cole gatchell @Scgatchell]

@HolmerNoah I am clearly doing this wrong….

[cole gatchell @Scgatchell]

@EndureInFaith Thanks dude

[cole gatchell @Scgatchell]

🥇 Goal was 5:00, and 15:30 overall time. The course was short, so I don’t feel comfortable calling the total time a PR, but my 5:01 average is a pretty big PR. 5:01 is close enough for my 5:00 goal. Im content. Few more 5k’s till I increase the distance up towards the marathon

[cole gatchell @Scgatchell]

I wasn’t trying to be overly dramatic. That was the most pain ive been in during a race since I can remember (including Boston).

I went from Boston training in which I did a ton of threshold/HM pace with active/short rest, to short intervals, and shorter tempo runs with longer, standing rest to target the 5k. I have another 5k July 4h, so this will continue little longer.

I will transition to less, active rest as I increase back up the racing ladder (10k, 10 mile, hm, then finally marathon in the winter). The longer the race, the shorter the rest.

Ex. 5k: 4 miles hard (5 minute rest) 1 mile faster (4 min. rest) 800m faster.

Ex. Mara: 8 miles HM (3:00 jog) 2 miles T (2:00 jog) 1 mile 10k pace.

[cole gatchell @Scgatchell]

@Predamame

[cole gatchell @Scgatchell]

@COsvaGomez Yup, time on feet, and staying healthy is everything. Thanks for the compliment. 👊

[cole gatchell @Scgatchell]

🤷‍♂️

[cole gatchell @Scgatchell]

@COsvaGomez I was a 🤡 in high school, and didn’t work hard. I ran a 50 flat 400m, so the ability was there. Wish I would have gave effort then. We are doing a mile time trial in 2-3 weeks. Hope to run 4:26-4:28. 🙏

[cole gatchell @Scgatchell]

@JohnGoldman I hate down weeks, but just do it. It makes you stronger, and sets you up for higher mileage the following month. Good work! 👊

[cole gatchell @Scgatchell]

@Wix47 Us distance runners need iron, brother. Im obsessed with weight similar to you, but have learned balance. I eat steak daily (along with lots of fruit, steel cut oats, and lots of green veggies). Meat⬆️, clean carbs⬆️, fruit⬆️, spinach/broc⬆️, mileage⬆️, PR’s⬆️. 👊