Here is my week, just another do whatever I feel like week
M: rowing and stair stepper
T: 6
W: Weightlifting
Th: 6
F: 6
S: 7 w/ 6x10" hill sprints
Su: hiking and bike ride
Total - 25
Here is my week, just another do whatever I feel like week
M: rowing and stair stepper
T: 6
W: Weightlifting
Th: 6
F: 6
S: 7 w/ 6x10" hill sprints
Su: hiking and bike ride
Total - 25
Male, 15, Sophomore
PRs: 4:43 1600m, 10:06 3200m
Goal: 15:45 XC 3 mile
M: 7.2
T: 8 x ~55 second hills + 1.5 w/u and c/d
W: 7.3
Th: 24 x 200m on grass with 1:15 rest starting at 38 seconds and naturally progressing to 35 seconds. Didn't feel too hard; my coach just wanted us to get a feel for XC race pace and we got a bit carried away towards the end.
F: 6 + strides
Sat: AM: Intersquad Meet (2.1 miles)- 1st place in 11:26 (5:27/mi). The course was flat, but there was long, wet grass the whole way which slowed everybody down. Didn't feel great during the race, but I'm happy that I still held on for first by 7 seconds.
PM: 3.5
Sun: 9
Total: 49
I'm excited to finally start racing this week. Our first actual meet is on Wednesday against schools in our area, then on Saturday we're racing in an invitational on the Footlocker Midwest Regional course. I'm hoping to at least run in the low 16s for 3 miles on Wednesday, then be competitive on a more difficult 5k course on Saturday.
Hope everybody has a great week.
thanks for getting the thread going pewow. when's the next race?
Training...
Goal- Chicago Marathon, October 9
M-9/5
T- 9
*W- 30k (~18.6 miles)@6:05 pace
Th- 8.5
F- 9/4.5
S- 8.5/4.5
*Su- (13) w/ 10 miles continuous alternating Mp/hmp, 5:50 pace overall (roughly 6:00/5:40)
90
This was a good week of training. didn't mean to run that fast on Wednesday (was thinking more like 6:15 than 6:05), but it felt comfortable and i had to force myself to hold back.
6 weeks out now. have just a few more "big" workouts, including one next wknd... but the two workouts this week were very important ones for me. at this point I just need to not mess this up or overdo it. I'd be cool with getting to the starting line with my current fitness level. Still trying to sort out what caused cramping in a few recent marathons... but did some bloodwork and everything is cool there
comments later
S - 9 miles mid 7:40s
M - 3 miles
T - 5 miles, 3 tempo in 6:21, 6:20, 6:06
W - 3 miles
Th - 5 miles, 12 X 200 with 200 jog most in the 36-37 range
F - no running, 1 hour biking
S - 3 miles
Total - 28 miles
Tempo went pretty well, first time I had a mile under 6:20 and the other 2 were pretty close, think it's time I slow down the last mile and bump up to a 4 mile tempo, maybe do 1 more 3 mile tempo just in case this last one was a good one out of no where. Last week when I did mile repeats 2 of them were in 6:06 and 6:03 so to finish a tempo in 6:06 makes me a little less worried about how bad those ones felt.
200s went well too, 2nd time doing them this summer, last time I was kinda struggling to do them with most at 39-40 seconds.
Glad I took Friday off of running, did legs in the weight room later that day and tied my deadlift max, first week in a while I didn't feel dead all the time.
Bump
Looks like some good work getting done by all. My week was very good.
Monday: AM-6 progressive (7:36,7:7:07,6:38,6:26,6:18,5:57) opted for this rather than a tempo to get a longer high-aerobic run in well having less mental pressure. Happy I did, as this went well and to plan, 2 c/d, strides
PM-4 easy
Tuesday:9 easy, strides
Wednesday:9 easy, strides/3 easy
Thursday: 3 w/u, 3x1K w/2 min rest, 2x500 w/full recovery, 2.5 c/d
3:22,3:21,3:19,1:34,1:34
Felt really good, 1K's were faster than last week well still feeling very controlled, and it felt great to open up for longer than 200 for the first time since track. Very happy with this especially on tired legs from all the mileage of late
Friday:9 easy
Saturday: 13.1 long (added the .1 to get to the half distance:) after storm, wet trails
Sunday:9 easy (legs were very tired), barefoot strides
Total:72
Another all time mileage high, after last week's 70. Definitely a big step-up, but there were no issues other than the expected soreness. Going to take a down week before team practices start, which I'm very excited for along w/racing starting soon after that. Started getting vigilant w/ the strides this week, too
Crap what an idiot I am, didn't see that pewow had already started the thread! Ok, here is the week that was.
Goal - Get back into shape, marathon in 12 weeks
PRs - 5k 19:06, 10k 40:30, Marathon 3:10
Sun - Rest
Mon - 9 easy
Tue - 11 easy
Wed - 7 easy
Thu - 6 easy
Fri - 11 easy
Sat - 4 strength
Total - 48, all on trail
After getting a PR off of Pfitz's 18/70 plan a year ago, I am just trying to regain a mileage base after a long layoff due to, well, life. Marathon in 12 weeks so we'll see if I can incorporate some aspects of Pfitz, hopefully starting soon. Time goals will be determined as we go.
Good luck to everyone out there. This thread is always such a good one!
Niceguy, seems like Pfitz's plan has worked well for you. Looks like you've got room to bring down those shorter distance PRs based off your 3:10.
Training Goal: Erie Marathon 9/11 - 2 weeks away
Week 8/22-8/28
M: 5 easy
T: 7 easy
W: 7 miles w/ 4x400 in 90,87,83,78,75,72
T: 5 easy
F: 4 easy
S: 6.5 miles - 5K road race - 18:10 - splits 5:53-5:47-5:48-42
S: 15.5 mile easy long run
50 miles total
Two weeks to marathon. Hit 62 miles week prior and this was beginning of three week taper. Was really disappointed with the 5K on Saturday. Hot and hilly race, but goal was to hit 2 miles at 5:50 pace and pick it up to get under 18. Wanted it to feel up-tempo but not all out (which should have been the case given 36:34 10K PR 4 weeks ago). Hit 2 miles though and felt totally gassed. Last mile was way downhill and still just couldn't pick it up.
The race wasn't the confidence builder I'd hoped it would be so just have to have confidence that I've done the work and built the fitness to hit the sub-3 goal in Erie. 35 miles planned this week before final week leading up to the race.
35 year old male. Getting back to running after a decade+ off. Just looking to build some miles and jump into a few road races later this fall. No specific goals for them, just feel out where I'm at.
After last weeks 49 miles (my biggest ever) I took an easier week.
M: 3.6 easy
T: off
W: 8.3 easy
Th: 6.6 with 3 miles of tempo ~6:45 pace
F: off
S: 11.3 moderate
Su: 7 easy (really tired legs for some reason)
37 miles total
Target: sub 2.40 marathon (10/30)
Mon AM 7.2 easy (7.18 min/m) PM 6.3 easy (7.44 min/m)
Tues AM 6.5 easy (7.43 min/m) PM 6.3 easy (8.04 min/m)
Wed 14 steady (6.29 min/m)
Thurs 8 easy (8.13 min/m)
Fri 6.5 easy (7.11 min/m)
S-AM 4,3,2,1 km w/3 min rec (progressive LT-10k) -
Splits - 5.44, 5.42, 5.28, 5.20
PM 6.2 easy (7.43 min/m)
Sun 18.7 easy (7.45 min/m)
Total Weekly Mileage: 91.4
Happy with the week a good bit more hilly running again this week with target marathon being an honest rather than flat course. Happy enough with how training is going and the body is feeling after down week last week.
@slotwitch - another great week you look in great shape and in a good mindset regarding holding back and focusing on getting to the line in good nick as you definitely have the fitness to hit your target. In terms of cramping how long a taper do you usually do and what sort of race hydration have you done previously?
@pewow in between cycles or just a mental break at the moment?
@Illinoisrunner best of luck with the race next week looks like you are going into it in solid nick.
@CanadianRunnin- Good stuff looks like you are getting back into it pretty quickly and looks like you are full of enthusiasm which is great to see.
@Niceguy542007 - Best of luck on the come back best approach is let the fitness come to you and dictate the target closer to race day.
@Myles - That's a really solid week. Looks like things are going well. Great stuff.
Goal - Chicago Marathon
M - 4/6.5
Tu - 10.5 Tempo (5mi): 618,559,549,543,545
W - 5.5/5.5
Th - 15
F - off
Sa - 7
Su - 17
Total:71
Sunday was "long run" split into 3 parts. 6 miles easy, 10k as part of a race, and then another 5. Meant to do the 10k at tempo pace but totally cratered due to heat in the 80s and high humidity and ran around 6min pace which is slower than HM for me. Dissapointed with the effort. But a solid week otherwise and look towards building on it this week.
Unlike slotwitch unfortunately I'm still chasing fitness and hoping to have a few strong weeks before my taper for Chicago.
A number of big weeks of training out here (Myles and CanadianRunnin)! Looks like everyone is gearing up for a strong fall of racing. This is great motivation :)
paleale: great week!
First time poster. Goal race is an 18-mile trail race in October and a 50-mile trail run in March. I haven't really gotten mileage back up after being injured so I'm going to mostly increase through the 18-miler as I continue to build aerobic capacity with one or two workouts/week. I may do a Dec/Jan marathon to help focus training since March is so far away. After a build-up a year ago to 50-60 mpw I suffered a calf strain and another undiagnosed lower leg injury that sidelined me through early May. Since then, mileage by week has gone 22, 14, 17, 30, 26, 24, 21, 28, 28, 31, 23, 28, 48, 11*, 34, 39, with the 11 being an easy week to recover from a sore achilles, which is still a minor issue. Since then I've switched from primarily trails (with lots of vert) to primarily roads (with one trail run on the weekend). I'm hoping to stick in the 30s for a few weeks mileage-wise, and make sure that I drop back down for a down week after I increase, keeping mileage weeks and workout weeks alternating. This is the first year I've really been motivated to keep a consistent training going without external motivation (since HS... and now I'm 40!), getting up at 4-5am every day to get some running in before the family gets up, so I have high hopes for being able to put solid training in and bring my times down. Other than being injured Feb-Apr I've been at 5-6 running days per week since last October.
Goals: sub-18 5K (which I might be able to do in a TT solo right now), sub-3 marathon (hoping more for 2:50 with a few solid months of training)
M - achilles sore, off
T - achilles sore, off
W - 4.3 easy
Th - 8.2 (8x800, 2 min active recovery) (road, hilly) 3:10, 3:00, 3:02, 2:57, 2:50, 2:45, 2:48, 2:47, 2:56 (hilly)
F - 7.2 easy
S - 12 (trail, 4000 ft climb)
S - 7 easy
Total: 39.5
Next goal: make a real goal with a real calendar date :-)
Cool stuff, Team1. We've got quite a few similarities. I started coming back to running super slowly about a year ago (mid-30s, over a decade off), got injured gearing up for a 50k last April, and then started coming back again in May. My mileage was between 6 and 20 for quite a few weeks, then some in the 30s, and finally back to building nicely with 4/6 recent weeks in the mid to high 40s. I'm hoping to get some steady volume going through fall and then pick some goal races at some point, perhaps a spring marathon.
I'm really looking forward to following all you guys in the final weeks of your fall marathon buildups. It's cool to see your solid training. Very inspirational and educational.
Illinois Runner - Nice job toughing it out during the race even though you weren't feeling great
slo-twitch - Looking good for you marathon. Don't overcook it these next few weeks. I'm running a 1.75 mi race this next week. No idea how competitive it will be.
Logan Decker - A very balanced week. Any races you are training for in particular?
CanadianRunning - Awesome week. You are looking good for XC season. Just maker sure to keep things under control
Niceguy - glad that you are able to be back running
Thinkaboutit - Don't sweat the 5k. Like you said, hot and hilly.
consistency - Welcome to the thread
MylesSplitz - Nice week of base building. I'm in between training cycles right now. Going to be starting a new one in September.
paleale - Seems like the heat was getting to everyone this last weekend.
team1 - Welcome to the thread. Neat to see some trail running on this thread
great to see the thread revitalized a bit-
Nice Guy- welcome back man. Look forward to following your training. On a less windy day last year you would have had the BQ. You got it this time.
Consistency- welcome to the thread. we are the same age so i'll look forward to hearing about your return to training. i took a hiatus from college up until about 3 years ago. you are already in way better shape than i was in that first year
CA Running- very solid 1k/500 workout. i forgot what your PRs are, but your fitness seems to be strong now.
Myles- nice mileage and solid cutdown workout. Re: cramping- I generally do a 2 week taper and alternate Gatorade and water during marathon taking Gu with water every 5-6 miles. I'm 2/2 in running decent marathons when it's cooler temperatures and 0/2 in warmer weather. I think traveling and lack of sleep leading up to those races may have also played a role and possible tension in lower back linked to hamstring cramping (I've also been told this could be from running less than normal during taper). I also ran too aggressively in the first half at Boston given that all of my long runs had been in much much cooler conditions. I'm considering a shorter and less drastic taper and also less straying away from my regular diet to "carbo-load" etc..
Thinkaboutit- 2 weeks out sir, I hope the weather cooperates. Don't worry about the 5k/ you're supposed to suck at running shorter races while marathon training.
Paleale- tempo looks pretty solid and I've definitely had 10ks on rough days that were slower than hmp. Sounds like it was really hot. Also You've still got time. I don't remember what your long run situation has been like but maybe a bigger one this weekend and then again 3 weeks out with some progression and the last 5 or so at goal pace. Or whatever works for you. I think the training is going to come together in time.
33 yrs old
Just been running this spring/summer 40-50 mpw w 70-80 miles on Bike and lifting 4x week.
Decided to go back home and run a hometown 5k on October 1.
this week looks like
S- dynamic stretching 30mile bike
M- 9m
T- 4mrun 10m bike
W- AM 5.5m run w some pickups and hills / 20 mins weights right after PM 4m easy
T-4m run 10m Bike
F-6m run 10m bike
S- 10m run
Vacation Week!
Off schedule this week for fall marathon training plan as I was on vacation!
M: 7m
T: 7.3m
W: 5.5m - 6x20 second strides at the end
Th: 0 - Very hung over
F: 7m
S: 3m
Su: 5.5m
Total - 35.5m for the week
This week I'm ramping back up marathon training into the 50m range with a 25k race on labor day.
pewow - main race I'm looking forward to is a homecoming 5k at my university in late October. If I manage to hit mid/upper 17s at that race I'll keep training seriously for a turkey trot but if not then I think I'll take the weight lifting seriously and start bulking up again. Gotta remember to keep running this time though so I'm in decent shape when spring comes around. Didn't have much of a chance to train this summer because work + internship kept me busy 60 hours a week. More often than not a nap took priority over running.
What does your weightlifting day look like? Is it something you try to do regularly or just when you want to mix things up?
Is there a rule against attaching a helium balloon to yourself while running a road race?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
How rare is it to run a sub 5 minute mile AND bench press 225?
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these