“A noiseless patient spider,
I mark’d where on a little promontory it stood isolated,
Mark’d how to explore the vacant vast surrounding,
It launch’d forth filament, filament, filament out of itself,
Ever unreeling them, ever tirelessly speeding them.
And you O my soul where you stand,
Surrounded, detached, in measureless oceans of space,
Ceaselessly musing, venturing, throwing, seeking the spheres to connect them,
Till the bridge you will need be form’d, till the ductile anchor hold,
Till the gossamer thread you fling catch somewhere, O my soul.”
-Walt Whitman
Male, 40, 5’11”, 167 lbs.
PRs: 16:5x (2014), 1:18:xx (2018), 2:49:xx (2015)
Goal Race: 4/29/2018 Marathon
Goal Time: 2:46:00-2:47:30
M - 8 miles (1:07:25). 8:26/avg.
First 3 miles 9:30s with my girlfriend, last 5 miles solo 7:40s.
T - 4 miles (30:48). 7:42/avg.
W - 12 miles (1:20:55). 6:45/avg.
Including 2 x 4 miles 102-103% MP with 4:00 recovery jog.
Splits: (6:13, 6:13, 6:11, 6:11) 4:00 (6:10, 6:11, 6:08, 6:10)
Th - 6 miles (54:09). 9:02/avg.
F - 10 miles (1:20:29). 8:03/avg.
First 3 miles 8:55s with my girlfriend, last 7 miles solo 7:40s
83F at 2:00 pm. 15-25mph winds.
Sa - 17 miles (1:55:22). 6:47/avg.
2mi easy, 4mi/3mi/2mi/1mi at 100% MP with 1mi recoveries at 90-95% MP, 2mi easy.
Splits: (6:18,6:19,6:19,6:19) 6:46 (6:21,6:17,6:17) 6:45 (6:18,6:22) 6:46 (6:18)
6:27/avg overall for the 13mi of quality.
Ended at 9:45 am at 71F. 10-15mph winds during the run.
Su - 8 miles (1:05:18). 8:10/avg.
41F and very windy (20-35mph gusts).
Weekly Total: 65 miles, about 8 hours 15 minutes of running
Year to Date: 856 miles
I have had the same bipolar weather forecast that RRR and OR alluded to in last week’s thread. It has made my running challenging, but I feel in the final weeks before my marathon it is making me mentally tougher. I can feel myself able to focus more and more every second of every run. Like a noiseless, patient spider...
Hope everyone else had a great week. Good luck to this weekend’s racers. Godspeed to the Boston runners tomorrow. Happy Running.
Recovery week for me. The gomebs best my legs up pretty well. Great flat for 5k-10k but may go to something w a little more underfoot for HM.
M off. 8 mile bike
T 4/4 recovery
W 4morning. 5lunch on trail - 8miles bike
T off 13miles bike
F easy plus 3x200 and a 6:15 last mile 6total
S 8/4
S fixing to go do 10 easy
Total 45 w some biking.
Just ran whenever and however I felt like this week. Legs were tired And tight this week. Planning on racing 5k this coming Saturday. Then a lot of easy miles leading into my trail races.
883 total miles so far this year.
0 miles again. I will probably end up going to the doctors this week to look at my knees. Depending on what is wrong I may opt for the surgery if it will help.
Well I haven’t posted during my buildup at all but I’ll be running Boston tomorrow (have been following many peoples training on here). Haven’t raced in almost 2 years so we’ll see how it goes (weather decided to greet me back to racing with this).
Training has gone well with lots of long workouts (I’ll post about them later). This week was mostly taper.
M: 10 miles with 8 mi MP (8 in 42:30)
Tu: off
W: 8
Th: 6 including 3x1k @ MP
Fr: 5
Sa: 8
Su: 5 with some strides.
Buying throwaway clothing for tomorrow and then seeing what I can do in this race.
Good luck tomorrow - should be memorable.
2 days on the elliptical and one on he stationary bike for me his week, with the possibility hat I may do something today.
I try running tomorrow on the treadmill.
M58 -- 5'11" 168 lbs
Open PRs (1982) -- 16:04 5K, 2:40:30 marathon
Masters PRs (2003) -- 17:10 5K, 2:56:03 marathon
Most recent (2017) -- 18:58 5K, 3:07:23 marathon
Goal -- Defend M55-59 title in August 15K
Training status -- Introduction of workouts
April 9-15, 2018
Mon -- off
Tue -- 2-mi warmup; 5 x 800m w/3min jog recoveries @ 3:11, 3:11, 3:07, 3:07, 3:02; 2.5-mi cooldown
Wed -- 7.7 miles @ 9:24/mi
Thu -- 7.7 miles @ 8:39/mi w/4x100m strides
Fri -- 16.6 miles @ 8:05/mi (middle 11.6 @ 7:48/mi)
Sat -- 7.7 miles @ 8:18/mi
Sun -- off
WEEK TOTAL: 47.5 MILES
After a 13-week mileage build, Tuesday was my first "workout" since last September. I had taken October, November and December off completely due to knee/achilles woes.
I have formulated a nine-week plan that takes me to a low-key 5K at which I will assess my fitness. That's seven weeks out from my goal race. The plan is based on a 9- to 10-day cycle with a VO2max and a Lactate Threshold workout in each cycle, along with a long run and a medium long run. This is essentially the plan I followed last year with some success.
Best wishes to all those running Boston tomorrow!
Male, 33, 5’10” 160 lbs
PRs 16:03 (2011)
Recent: 18:08 (2018)
M: OFF
T: 3 miles easy
W: 6 miles easy
R: 3 miles
F: 3 miles very very very easy
Sa: AM) 3 easy PM) 4.5 easy
Su: AM) 5K race 18:01 PM) planned shakeout
I took a few days off at the beginning of the week as others suggested. The virus or whatever it was is finally gone. The dead legs, however, didn’t go away until Friday after deciding to run for 30 minutes at 10:00 pace. Going real easy seemed to restore me.
This morning I jumped into a 5K and ran 18:01 for 2nd overall. I had to scratch and claw for 2nd. Kept him in my sights the whole way until deciding to sprint at 2.5 miles. Sometimes you can trick yourself into thinking the finish line is much closer and still not fall apart. The guy responded and surged ahead a few times until I put in one final push from 200 meters out.
Have a great week everyone!
Stone:Great looking week. Awesome how your recovery pace is still quick. Looks like you're ready to roll in 2 weeks.
RRR:Nice job recovering from that brutal half. Crush the upcoming 5k.
Goal:4/29 HM 1:25:xx
Mon-6(8:22avg)
Thur-11 w/6x1mile (627,625,623,621,626,622)
Fri-11 moderate(7:34avg)
Sat-8(8:50)
Sun-13(8:18)
Pretty good week again. Got through some mental thing this week. Had no interest in any form of exercise Wednesday so I didn't force myself to go out into a workout knowing I wouldn't have hit my times or efforts, which would've had an even more negative impact on me mentally. Even got Chinese food(RRR wtf I know!?!). Thursday I woke up with the same kind of feeling but not as badso I got out and killed it. Snapped me out of whatever. Friday I felt good. Ran Saturday to make up for Wednesday. Today was terrible weather. Windy and rainy, cool. 2 weeks to go. Hope everyone has a great week.
R4F - Hahaha I had Taco Bell bean burritos fresco a couple times at the beginning of the week (after months without) including 8 after the race. .. and copious amounts of beer this week!
Don't worry R4F, RRR isn't a true health zealot, he's just a fruit nut.
M - 2 mi, foot hurt after 1.25, bailed but I was further from home
T - 2 mi, foot hurt after 1.5, bailed closer to home. Deadlifts, squats, bodyweight stuff
W - 1.8 mi, foot hurt after 1.8, bailed
T - off
F - off
S - 2.2 mi, foot hurt after 2, bailed, squats and bodyweight stuff
S - buried under about half an inch of ice, off
8 total.
Foot always feels great at start of run and then progressively gets worse. No idea what caused it or what it is but the getting worse during a run leads me to believe rest is better than pushing through. It feels a little better each run. If I had something imminent on the calendar the pain is low enough I'd be pushing through, but I'd rather try to get back to 100% now than have this nagging till October. Probably rest most of this week and work on the basement gym stuff some more. My back, glutes, hams were sore for several days after minimal work on Tuesday so it was a good reminder of something I've been neglecting.
Stone - Thanks for starting us off. MP work is looking strong.
RRR - Good luck with your 5k next week.
Pappy - Hope you learn something helpful at your doctors visit
back into it - Best of luck at Boston
Smoove - I admire your commitment to the elliptical
Allen - Nice week, keep it up
TDR - strong 5k and way to fight the last 1k
R4F - 6xmile looking strong for your half
Gordon - Take it easy on the foot please.
23 yo male, 6' 150#
Goal: 800-3k in June
Next Race: 8k on 04/28
M: 8 skipped hill sprints due to snow overnight
T: 7 w/ 4x5" hill accels, 2x10" hill sprints then 6x420m hill (95, 98, 101, 103, 99, 96) first "quality" in 10 days so I wanted to keep things relaxed today. Will see how hamstring feels tomorrow, didn't feel tight today. strength after (1L MB throw/crawling, power snatch, back squat, 1 arm bench/1 arm row, multi lunges)
W: 10' row, 10' jump rope, 10' row, 10' jump rope
Th: 8.5 w/ 4x1mi/2min jog (20 ft net elevation over course) 5:40 down, 5:48 up, 5:35 down, 5:33 up, felt in control cutting the effort down and it was nice to have company on the one nice day this week, 50F. Workout partner ran a 5th mile in 5:02
F: 8, strength after (jumps, power clean & jerk, light RDLs/ 1L squats, press/pull ups, rows/core)
S: 8 w/ 6x5" hill accels, 4x35" @ mile effort, 5x10" hill sprints. Starting to snow with a bit of hail and rain. Did all the fast running with a tailwind so running fast was pretty effortless. Tried to focus on good frontside movement and putting vertical force into the ground.
Hamstring is feeling much better this week but still a bit tight. Have three days of snow in the forecast this coming week.
M33, thought I was 31 for a minute
And Jack Daniels wrote:
"FOR EVERY 3K RACED YOU SHALL TAKE ONE E DAY."
M-F: 8 miles easy
Sa: Attempt at intervals. 2.333x1200m (3:50, 3:53, 77). 10 miles total. Been somewhat sick all week (and dealing with allergies) and decided to cut it short. Maybe should have done something less stressful, but also wanted to do something at 5k pace. Reps might have been a better bet. At least I didn't run myself into the ground. Should eat more fruit.
Su: 10 easy/moderate, 6:34 avg. Worked from 7:18 down to 6:05. Don't feel 100%, but this was better than Saturday.
Total: 60 miles.
Next week: Planning a 5k Friday evening (shooting to get under 16:10, 16:00 if I'm feeling great). Probably hit a workout on Tuesday morning (cruise intervals most likely). Aiming to get back to 70 miles for volume.
Best wishes to all running Boston tomorrow. Hope to be out there next year.
Today: 11 easy
4/14: 6/5 easy double
4/13: 11 "easy" was 80 and humid....had to stop at a local DQ for water
4/12: 3 miles at marathon pace, 2 miles at threshold. 10 total
4/11: 8/4 double (12)
4/10: V02 workout, 5x600 @ 5k pace, 400 meters at GMP inbetween, 12 total
4/09: 6/4 double
0 miles again this week for me but I did get my driver carry distance back nearing 300 and surprisingly enough I'm hitting my irons more pure than I think I ever have. Foot is doing better but still a touch sore and slightly swollen. Going to try the bike this week and see how that goes.
Good luck to all that are running Boston. Use the draft, work with a group, won't be bad.
The injury bug has ravaged this thread. We have to turn around the karma somehow.
Will comment tomorrow.
M - 19k
T - 13k w/ 3x8' @10% on the treadmill
W - off
T - 16k
F - 20k w/ 18@3:58/k
S - off
S - 20k
T - 88k
Solid week. Tuesday took a lot out of me, I just set the speed too high and didn't bring myself to slow it down ?
Weather is awesome for running right now.
M34; Goal - first marathon 22 April; Target - 2.30-2.35
M - 4 / 6
T - 10
W - 4 / 6
T - 11 w/2x3 miles@MP (17.18; 16.52) + strides
F - 4 / 6 + weights at gym
S - 8
S - 12
Total: 70
Taper week 1 of 2. Not a lot to write about! Would have liked to have got another session in but recovery was the name of the game M-W after Sunday's longer MP workout. Slipped into MP groove very quickly on Thursday which was encouraging, and was happy to let the second set run a bit faster. 70 for the week felt about right after 95 avg for previous 5. 1 week to go.
Best of success to AJ and all others running Boston tomorrow!
Good health to those who are on the mend.
My week started out with a bang, and then the weather basically took over...wind and high temps.
M: 6.5 at 6:02.9 overall pace...a “new record” for the 5k, 17:52...felt strong from the get-go and went with it...6:38, 6:26, 6:03, 5:53, 5:51, 5:40, 2:48...37 degrees and very cloudy, with some raindrops toward the end
T: 11.14 at 6:34 overall...finishing 6:28, 6:16, 6:15, 6:12, 5:55, 0:51
W: 11.5 at 6:37 overall...6,25, 6:34, 6:22, 6:09, 3:13...hilly
T: 8.5 at 6:43 overall...77, sunny, and very windy....6:29, 6:44, 6:42, 6:15, 3:08
F: 8.5 at 6:49 overall..86, sunny, and a nasty wind...tough run..6:34, 6:40, 6:40, 6:19, 3:09 to finish
Sat.: 11.13 at 6:54 overall...mid to upper 70s and breezy...tough run...hilly...6:49, 6:37, 6:19, 0:52
57 miles, and 15 at 6:27 or better, not counting the odds and ends
AJ, too hot, and Allen have been working on me, and perhaps I will be at Boston 2019. It is of course a great race, and an interesting course, too. Will continue to go over the logistics.
Happy running to all!
M38. Boston. #stoprupp
My week:
M: 6 easy
T: 5k at 6:03 pace = 5 total
W: 6 easy
Th: 5 easy
F: 5 x 1k at M = 5.5 total
S: off
S: 4 easy w strides (last 3 miles of Boston course)
Total = 33 miles or so
Thanks everyone for the well wishes. If the last 3 Miles of the course today are any indication then tomorrow will be a slog into a stiff headwind. Good news is AJ ain’t skeered and remains hopeful that 2:40 can happen, but I’m not going to be disappointed if it doesn’t.