Goal Race: Gate River Run (3/10)
Goal Time: 48:00ish
I had a good week, a little lower mileage than intended...but I don't really need to be running super high mileage right now anyway. I think I'm actually gonna back off a little bit over the next month or so to see if I can get some spring back in my legs.
M: am - 5 easy (7:41) / pm - 8 easy (7:55)
Tu: am - 10 easy w/ random fartlek (6:19) / pm - 6 easy (7:46)
W: 10 easy (7:45)
Th: am - 7 total w/ 8x200m going every minute (avg. 32-33) / pm - 4 easy (8:01)
F: am - 6 easy (7:58) / pm - 4 easy (8:01)
Sa: am - 8 total w/ 5k (1st Overall in 15:24 *SEE BELOW) / pm - 4 easy (7:57)
Su: 20 easy/progression (7:12)
Weekly Total - 92 miles
YTD - 716 miles
*I specifically didn't go into too much detail about this race because of the prize package involved...I know, I know, completely selfish :) Because I won this race, I got 2 tickets to tonight's NBA All-Star game! Definitely one of the best things I've gotten just from running. Face value of the two tickets....$1,000
A good week, a little disappointed in the 5k time as I feel like my legs simply couldn't run any faster than 4:55 pace. I've only got 2 more 5k's left on my schedule, and my 5k's have been getting slower. I don't know if sub-15 is in the cards, but that's why I'm gonna try backing off the mileage a bit to see if I get that extra pop back.
Next up though, is the Gate 15k...very much looking forward to that!
Hope everyone had a great week, and let's hope VF Runner got that sub-5!
Pablo - awesome race, even better prize. Probably one of the best prizes I've heard about for a 5K (at least a "low key" 5K).
My week didn't go that well, planning on a down week (~65-70 miles), but the sickness from last week carried over, so it ended up being a very easy week.
M - 9 was still feeling sick, thought I could get through it.
Tu - off
W - off
Th - 8
F - 8
Sa - 3X(2 min, 4 min hard) with 3 min rest - Avg for 2 min 4:45 pace, 4 min - 4:55 pace.
Su: 15 very easy
Total - 52
Looking to go 90-95 for the next 2-3 weeks.
Here is my training. I just finished my training for 13 weeks out from Pocono Marathon. I took 14 months completely off before starting training again, and have been training now since the start of the new year. My fitness is coming along and I hope to run below 2:40.
Pablo - solid week, great 5k and congrats on the awesome prize. That's fantastic. Enjoy the game.
2nd Marathon - smart to back off when not feeling right. Excellent pace for the Sat session.
Alacrity - Solid week. Pocono Marathon is supposed to be super-fast, right? Isn't there something like 1200ft net elevation loss?
Goal Race: Bath 1/2M
Goal Time : ???
M - 8 easy
T - 5 easy / 8 easy
W - 14 (incl. 3k - 2k - 10 x 400m, off 4 min, 3 min, 1 min rest; 10:00 (5:22m/m), 6:36 (5:18m/m), 79-75, 77 avg (5:10m/m)
T - 5 easy / 8 easy
F - 8 easy
S - 8 easy
S - 13M (2M warm-up, Snake Lane 10M - 56:10, 1M cool-down)
Had planned to do another Canova structured long run today but felt like doing a race instead. Got a (very) late entry to Snake Lane 10M. First race since August and it feels like things are heading in the right direction. Finished 10th overall and 2nd V40 so happy with that.
All Star Game tickets - very cool. And still I sense you would trade it for a 14:59. Ts, ts, ts.
My calf strain put me off for three weeks and DNS'ed me at yet another marathon. After two WTFs and two DNSs in my last four marathons, I'm now merely looking at running a decent Boston and qualifying for Fukuoka. Should be fun!
Congrats on the win Pablo. Have fun tonight.
Feel better 2nd M.
Nice race too Marmite.
I feel your pain Otto.
After taking 4 weeks off to recover from a severely rolled ankle, I spent the next 10 days doing easy runs. I thought I felt good enough to give it a test on Monday while in Florida. I ran the St. Anthony's Triathlon 10k course with 5 miles at sub 6:40 pace. On tuesday morning, I ran another easy 5 miles and shortly thereafter my foot just lit up in pain. I decided to take the rest of the week off from running.
I'm not sure if there is still something torn down there or it's just part of me stressing the tendons and ligaments. I'm in no rush to force it back, but I do miss my daily runs. I may try again later today or tomorrow. But, it will be easy runs for a good long time.
pablo - well done on the win. I don't know much about basketball but that sounds like a pretty cool prize!
2nd marathon - hope you feel better and get things back on track this week.
marmite - not long til Bath now! I thought of you this morning when I saw someone in a Bath HM t-shirt when I went for a run in Bristol (visiting friends down there).
Here's what I've been up to.
Monday: 20 mile tempo 1:56. 56:56/59:28 (20)
Tuesday: 6 easy. Sore and slow. (6)
Wednesday: 9 easy (9)
Thursday: 12 easy. Bit of spring back in the legs. (12)
Friday: 12 easy (12)
Saturday: 8x400 off lap jog - 70/69/67/68/64/65/63/65 (10)
Sunday: 20 easy (20)
Week total: 89 miles
2012 total: 640 miles
This was a much better week for me. I was happy with the two sessions, particularly the tempo run which I had to do in the evening after work. Four sections of 5 miles on the canal towpath. Painful.
Next week I defend my title at my hometown half marathon where I set a PB of 70:57 last year. The trophy has been returned to the organisers for engraving, and I'm pumped.
Berkhamsted Half Marathon March 4th - Fast time or win.
London Marathon 22 April - <2:35
Goal Sub 2.30
Race London Marathon
Next Race - Half Marathon, 4th MARCH
M: 8 miles @ 6.55, had to really slow down as legs wanted to go quicker, good sign I suppose!
T: 2.5 miles warm up/down, then 4 x 2 miles off 4 minutes recovery (10.03, 10.06, 10.15, 9.58) - Pleased with the session, wind was strong on 3rd rep and was working hard for the sub 10 minutes on the last effort.
W: 5 miles V EASY /8min miling, 7 miles @ 6.30s
T: 8 miles @ 6.50s
F: 1.5 mile warm up/down then 10 mile tempo. 54.02, felt better than previous weeks, for the first 5 miles felt like I was plodding, picked up last 2 miles but not flat out (5.15/5.10).
S: 20 miles @ 6.15 miling. First 10 in 64.20 mins, next 10 60.30 minutes.
S: DAY OFF,
Week Approx. 75 miles
Pleased with the week. Gutted I had to have today off but was throwing up last night, caught some bug which my wife and baby have both had. Feel better now, so hopefully it was just a 24 hour bug. Decided on doing long run on Saturday to give me an extra day recovery for half marathon this week. Plan is to run as close to 70 minutes as possible.
Pablo Congrats on the 5k win and the prize also. That's a terrific prize. I'm sure once you have some bounce back in your legs, sub 15 minutes is a dead certain. Best of luck with the 15km race, sub 48 mins would be a great time.
2nd marathon As marmite says, makes sense to back off. Although still able to churn out a quality session on Saturday,
Alacrity Nice blog. Great to dip under that 5 minute effort during your time trial, was that the time you were hoping to run?
marmite Well done on the 10 miler, especially with a big Tuesday session in your legs! That should set you up nicely for the Bath 1/2M.
brumrunnerBrilliant 20 miler! To have the strength to run that and then have that 400m speed in your legs, shows you are in superb shape, 63 for your seven effort!
Marathon: April 1 Goal Time: Original goal 2:30, currently thinking about 2:25.
Am. 15k easy (7:15 pace) Pm. 10k easy (6:44 pace)
Am. 10*1k w/ 2 rest (3:10-3:08-3:09-3:07-3:06-3:04-3:02-3:02-3:02-2:57)
I was pretty happy with the session, even though I had doubts after the first few. After my 30k Sunday long run my legs felt sluggish and it took few reps to get them moving. I was surprise to see I was running close to 3 per k toward the end as it felt slow to me.
Pm. 10k easy (7:18 pace)
Am. 10k easy (7:23 pace) Pm. 10k easy (7:21 pace)
Am. Long Run 25k (5Ks = 19:37-19:07-18:40-18:20-19:35 = avg 6:06 pace)
Am. 10k easy (7:13 pace) Pm. 15k easy (6:32 pace)
Am. 10.2k race 32:57 = 5:10 pace 1.place finish.
The race course is flat, but quite difficult; ran on sidewalks, crossing two bridges with few 180 degrees turns getting on top of the bridges. On top of that it was quite windy - 17mph wind.
Pm. 10k easy (7:00 pace)
Am. 10k easy (7:07 pace) Pm. 3000m indoor race 8:46.76
It was a championship race, will not specify what championship (not in US) because it is sad that time as this gets you 3rd place. :)
Weekly Total: 180kpw (112.5 mpw)
Overall I am happy with the week, Thursday felt little bit harder than it should have, but it could be because of the session on Tuesday, or perhaps because it was ran at 6am after rolling out of bed. Friday felt terrible, but somehow Saturday was ok. I am planning to race another 10k next Sunday I am really looking forward to that as it is flat 4-loop course.
Goal: Boston sub 2:50
Mon - 7mi Easy
Tue - 11mi @ 7min/mi, random fartlek style
Wed - 10.5mi Easy
Thu - 8mi @ 6:50 w/ 10x:40s on/2:20 light tempo recov
Fri - Off
Sat - 6mi Easy
Sun - 19mi w/ Hyannis Half in 1:22:06
Was shooting for sub 1:21 for today's half and had a bit of an explosion around mile 8 or 9 as a result. This race is typically not very fast, but today the wind was out in full force, making it even worse than normal. This time is a bit over 2minutes faster than I ran in 2010 in better conditions. I subsequently ran Boston in 2:56:40 that year. So I'm obviously a little off where I need to be in 7 weeks time, but I missed so much training in January that I think my current fitness is acceptable and I'll be able to get faster before race day.
@ Pablo - Congrats on your win, enjoy the game!
Pablo - congrats on the win; really nice prize. How was the game? And for the next 5ks... I assume all on roads, right?
2nd Marathon - no worries, I was sick last week, but came back in stronger than I was before it. I am sure it will be the same with you... just make sure you get better before trying any hard sessions.
Brumrunner - that's was some incredible fast tempo there. Really really strong!! Gives me a motivation for mine, which I plan on Tuesday of this week.
80-90 miles - Just realized I should probably run couple of more sessions like yours 4*2mile, instead of my 1Ks.
All around, very nice week for everyone except the sick "2nd marathon"... keep it rolling.
Next Race: Big D Half Marathon (4/15)
Goal Time: 1:18:XX
S- 9.32 @ 7:53
M- 4 @ 7:35 on the treadmill because i was busy until 11PM
T- 6 @ 7:41 (threw in some 5 x 60m strides in grass after)
W- 5.34 @ 7:55
Th- 4 @ 8:42 after doing a HRmax test where i went 196 BPM
F- 8.39 @ 8:56 (HRAvg= 139)
S- 9.69 @ 7:53 (Hadd's 2400m test on treadmill so results can be under similar conditions in the future)
About halfway through the week I got to planning out what races I would be running in the coming months and ultimately decided to increase my mileage until around July before starting any truly fast workouts. I had read some of Hadd's stuff online a while back and decided that I would give it a try hence the HRmax test on Thursday and the 2400s on Saturday. Those ended up being 12:04, 11:31, 10:43, 9:48, 9:00 at 140,150,160,170, and 180 BPm, respectively.
Felt pretty good while running them but afterwards I was definitely tired and today's run will be very slow to recover a bit.
80-90miles (not sure if the bold is working...first time trying it out) - Anyway, your training is looking pretty good. I went back through my logs of when I ran 2:25 and if your workouts are comfortable (i.e. you are not racing) you should be able to be comfortably under 2:25. My workouts weren't nearly that fast during my lead up to my marathon.
5:09 Stupid race, but I'll get to that later. Thanks for thinking about me Pablo and congrats on the win.
"A journey of a thousand miles starts with ... an easy six miler tomorrow morning."
Mon - 4am 4pm (easy 7:30's)
Tue - 3am 11pm (Easy, PM included 6 x 200 34,34,34,33,34,32 before heading out for our hill run.)
Wed - Intentional off day, since I won't have another planned off day until the end of May.
Thurs - 7.5 (6:52 avg. Steady state mostly around 6:40's through the middle of the run.)
Fri - 4 (Easy)
Sat - 4 (Easy)
Sun - 6 (3 w/u 2 c/d Mile race 5:09)
So I was fairly disappointed about today's race. I'll start with the excuses. Though it was a mondo track and I had spikes on, I didn't realize until late in the week that it was a 10 lap/mile track that was squared off so you had 4 straights (2 longer 2 shorter.) The starter also lied telling us someone would be calling splits at every lap. Now on to the stupid. Got jostled to the back through the first turn and spent the first three laps trying too hard to get around the guy in front of me who I though was going to slow and letting us get gapped. I finally realized we were going faster than I thought. Reached halfway pretty much on pace, but was redlining so I had to pull back for the 3rd 1/4. Got some back at the end, but still not what I was hoping for. If I'd known the first 2 splits I think I would have run a much more even effort and at least been much closer to 5. I think I needed a week or two more with some 300-600 reps at mile pace or a touch better.
Oh well, Pocono training starts tomorrow. I'm going to try to start on pace for Pfitz 85+ plan which maxes out at 105 but I may end up in-between the 70-85 and 85+ plans. More about that next week though.
Alacrity - See you at Pocono.
marmite--It is supposed to be a fast course that is point to point with net elevation drop. I figured it was close to my house in addition and can't justify travel with my present fitness anyway!
80-90--The goal was definitely to break 5:00--it took my from 1/10 (5:07) to 2/21 (4:58) to do it! I have to put away my pride as I ran in the 4:20s in college, but that's what I get for not training! It is fun to start from scratch in a sadistic way though!
2nd marathon- Bold worked. I managed to get it working also for the first time in 4 weeks. If someone said to me, there you go 2.29.59 right now I think I would take it. sub 2.25 would be amazing. I try not to smash myself into the ground with the session. I've been doing a big session on Tuesday, a tempo on Friday and my long runs (18, 18, 20, 22, 20) all fairly quick, last 10 near 60 minutes. Lets see how this half marathon goes, sub 70 would give me little bit more confidence. Thanks so much for the comment though, gives me some motivation to hear that from someone who's done what I would love to do.
Drey That's some quality in that week. 2 races, a superb long run. Congratulations on the 3k result, you can only beat who turns up on the day, congrats on the 3rd place! 8.46 is moving.
cyhawk Well done on the half, 2 minutes quicker than 2010 - looking good for Boston.
Race: The Ave 5/6
Sun - AM 152:07 Easy about 22 miles
Mon - AM 70:56 Easy
Tue - AM 64:19 Easy PM 30:03 TM1%
Wed - AM 32:10 Easy PM 47:13 (Warm up + 4 mile tempo @ 24:09 + Cool Down
Thu - AM 46:44 easy PM 58:11 Easy
Fri - AM 53:21 easy PM 30:01 TM1%
Sat - AM 85:15 TM1% started at 7:35 pace worked down to 6:35 pace
about 670 minutes or 90ish miles
good long run and controlled mid week tempo. I need to incorporate some strides, to get some pop back in the legs but good week.
Pablo: 2 all-star tickets thats awesome!
2nd: easy weeks are good especially when your sick
Marmite: extemporaneous races are the best, solid effort.
Brum: dang 20 mile tempo is hell of an effort. looking strong.
8090: I like the 4x2 hansons style reps. nice session
Drey: ha I gotta switch my brain to K's. I like the nontraditional long run during the week. I always feel like its easier during the week than weekend.
cyhawk: solid effort, just keep knocking off the weeks 2:50 will come along for sure
722: I'M digging the treadmill test
VF: dang close, 509 is still a great time. full speed ahead for pocono
Goal: Gold Coast 7/1
M 11 (7:24)
T 11 (6:51)
W 13 (6:48)
T 10 (7:50)
F 11 (7:12)
S 11 w/ 5k (17:44)
S 15 (7:26)
This is the first week in a long time where I have completed all runs planned how I wanted. With 18 weeks until marathon day it gives me confidence that I can start a program. With spring marathon season there I have to remember when I read your posts that I have a little longer than most to get ready. With our temps here winter is when the weather is best suited. Thanks all for the motivation.
Great stuff pablo. No doubt that if am still reading this thread in 3 years time, i will be seeing you chasing an oly trials qualifier.
Marmite - Good to see you back in form.
I travelled cross atlantic and still managed to get in a solid week.
Goal: london in sub 2:58
M: 8 (8:18)
T: 3 slow / 12.5 with 3x2M (avg 6:36)
W: 4.5 slow / 10 easy
R: 6 slow
F 4 slow / 12 with 5@7:00 and 3@6:49
S 6 slow / 8 slow
S 18 with 16@7:22 (7@7:34 and 9@7:13)
Week total: 92
Biggest week ever. Highlight of the week was today's 18 miles along manhattan's riverside drive. Dreaded doing what was supposed to be 16 miles. After a mile or two warmup though, i realized that i felt great. The entire run was a pleasure with very little effort. Those first 7 miles at 7:34 felt like a light jog. Decided mid-run to do 18. The final 9 at 7:13 felt fairly relaxed. I took no water or any fuel. I am very very pleased with this run and the week. Great feeling!