I will start it this week as I have not in awhile.
I will start it this week as I have not in awhile.
35 Male 6ft 157 lbs.
I am going back to a Sun -Sat posting format (like I did pre Strava) as this is how Pappy and I log it.
Sun 10.23 7:19 avg
Mon 1.5 up 8x200 (34-34-35-35-36-36-37-35) 1.5 down. 5 total
Tue 8.15 2easy + 4.15 progression 7:53 to 6:13 pace.
Wed. 60 min easy jog. 7.17 miles
Thu. 5 miles w light progression + 2x1min Hardish last mile.
Fri 2.5 up then hour lightning delay. Then .5 up. 2mile race 11:11 1.5 down. 6.5 total.
Sat 7.5 easy.
49.5 miles running. 50 miles bike. 1x lifting session.
Another really good build week for myself. A solid workout and a solid race and some solid mileage. 4th week off the injury break and I can’t complain at all. Especially as 51.3 miles was high week for me all last summer and I almost hit that in early June. Race is equal to around a 17:50 and that was what I ran last September at the end of summer so solid progress.
Hope everyone has had a great week and will also have a great week this week.
Male 25, 150ish lbs, 5’9”
PRs: 34:55, 1:15:53, 2:50:24
Mostly ran easy miles this week, just over 40 miles total, with a 10k today in 35:45
The week was a bit disappointing. First because I only ran 5 days, while I’d been running everyday for the past few weeks to maintain consistency. Once I start skipping runs it’s a slippery slope. Case in point: couldn’t run on Monday as I wasn’t traveling from 7am to 11:30pm and already skipped Wednesday too with no excuses.
Then you have the 10k. My goal was to pr (34:30 goal). The course wasn’t as easy as I thought, as it was hot and there were a few hills in the last kms, so it wouldve been ok to not PR, but what bums me out is that I was barely tired when I arrived. I like races when I get to the end, fall to the ground and puke. I’m happy with those regardless of whether I hit my goal time. I hit 7.5km still on pace to PR by one or two seconds, but my body didn’t respond when I tried to pick it up during the last couple km. I’m also not very good on uphills, so gotta work on that.
The good news is that I feel I’m in PR shape if I can get in a race with better weather and if I can put out a better effort.
Cheers all.
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016) 4:42 mile (2011)
Recent: 17:19 ( June 2018)
Goal: Continue Mileage Ramp / November 5K
M: 3.5 miles very easy
T: 5 miles very easy
W: 6 miles very easy
R: 3 miles very easy
F: 5 miles easy
Sa:
AM) 5 miles easy followed by ROAD TRIP
Su: 5 miles easy in the hotel parking lot
I took it real easy this week, focused on recovering from the 5K.
I also had to contend with the last week of school and our Field Day activities which drains the heck out of you.
My wife scheduled another one of our trips for this weekend, extending into Wednesday, so I’m not exactly on vacation yet though. I ate way too much at last night’s buffet.
I’m looking forward to getting back home and settling into a summer routine of doubles. Maybe I’ll jump into a 5K or mile race here or there but my true goal is to get out there and just put in the work day after day in this altitude-simulating weather.
Congrats to Allen and R3 on a pair of good early season tune-ups. Sorry if I missed anyone else. Wishing everyone a safe and productive week of training!
Male, 50 yo, 5’7”, 127 lbs
Goals: Build a Solid Base
Upcomingish Races: 10/06 10k, 11/04 HM
RRR: Congrats again!
DB: I notice via Strava that you've been doing a lot of hill work lately. It's possible you're just tired maybe?
TDR: An easy week is a good thing every once in a while!
My week featured less time running, easier routes, and a general focus on relaxing. I still ran 7 days, but I definitely dialed it back this week physically and mentally. Last Sunday's long run took a couple of days until I felt strong again. 5 days low aerobic, 2 days high aerobic.
Total: 7:47 - 48 miles - 2400 ft
Looking forward to everyone's progress!
M58 -- 5'11" 164 lbs
Open PRs (1977-83) -- 4:45 mile, 16:04 5K, 34:04 10K, 2:40:30 marathon
Masters PRs (2003) -- 5:06 mile, 17:10 5K, 36:26 10K, 2:56:03 marathon
Last year (2017) -- 18:58 5K, 59:59 15K, 3:07:23 marathon
This year (2018) -- 5:37.8 mile, 19:17 5K
Goal -- Defend M55-59 title in 15K (August)
Training -- 9-day cycle with Long Run, VO2max and LT workouts
June 4-10, 2018
Easy - 5.0 miles @ 11:22/mi
LT -- 12.2 miles @ 7:53/mi w/ 4.0 miles @ threshold
Easy - 4.0 miles @ 9:46/mi w/ 3x50m strides
Easy - 3.0 miles @10:12/mi w/2x50m strides
VO2 -- 2.0-mi warmup; 1-mile race @ 5:37.8
Easy - 4.5 miles @ 8:27/mi
Off - (maybe easy run or bike later)
WEEK TOTAL: 31.7 MILES
Tuesday was a quality workout, with the 4-mile threshold portion run at perceived effort. I hit my sub-05:40 goal for Friday's one-mile track race. With the two taper days, the week's overall volume was low for the second week in a row. My focus now will be to ramp up the mileage while continuing with the 9-day training format with two workouts.
Next on the racing schedule is a 10K on July 4th (less than four weeks away). That will likely be the second match-up between me and the M55-59 competitor that bettered me Friday. He ran 38:49 at the 10K last year (6:15/mi). I am not even close to that level, but he's running a little slower this year, so we shall see!
The goal 15K race is four weeks after that. I am looking for 6:25/mi pace there.
DB - Still a good race and will gain fitness.
TDR & Coach - those nice down weeks are a good refresher. Esp in the summer time.
Allen - congrats again on the race and another solid week. We will race separate bit together again on July 4 but mine is the ole 4miler (which I never have ran before).
R3- i will probably be in Houston again for the race. i have an entry for the half. depending on how this fall goes, it’s possible i could switch it to the marathon. left the race DEVASTATED today...when they reopened registration (after advertising that the race had sold out), all of the usual suspects signed up and handed me a massive 5k beatdown. i did manage to break 17, but not by a large margin. frustrating that my half marathon pace from January is now my 5k pace! but it’s still early days in the rebuild right now. looking forward to following your buildup.
Allen- great race
Stone- yeah sub 1:10/2:30 this year would be amazing. Trying to get there. They are lifetime goals, but I’m not getting any younger.
My week was decent while I'm in my slow and steady progress of healing my pf. All my runs were easy. I tried to pick it up on Friday but I didn't have the confidence I'd feel right. Just rolling with what my body allows me to do.
M-40 min
W-45 min
F-30 min
S-50 min
S-60 min
26.7 miles total
Foot feels a bit sore today after three straight days and increased volume. Will probably take tomorrow off. Hope to get into the 30mpw next week.
Hope everyone has a good week
Congrats to our racers, Allen and RRR.
RRR - Nice mixture of activity. It will help.
Tdr - That is what buffets are for—for pigging out! Your summer plan sounds great...open to interpretation. I like it. Just go with the flow...or go with the flow of the summer weather.
Coach - Good job in dialing it back. It is necessary sometimes, and you might consider a day off in such situations, too.
Me: M49, 5’6”, 125
5:13.9 (2018), 17:39 (2018), 36:27 (2018), 2:49:01 (2018)
Goal: to get through summer better than I did last year (though last year was good)...perhaps some extra speed work?
Goal for week: Wanted to go 6-for-6 in double-digits (one every day). Did it, plus I added a double on Saturday. Weather became challenging in the second half of the week.
M: 13.13 at 6:45 overall...hilly...a string of four 6:30s, then 6:29, 6:28, 6:22, 6:07, 0:48 to finish..felt great
T: 10.13 at 6:28 overall...75 degrees...full progression...6:25, 6:22, 6:08, 6:03, 5:52, 40.96 to finish...in full control
W: 11.25 at 6:33...hilly...felt strong...6:24, 6:24, 6:16, 6:21, 6:16, 5:54, 1:31 to finish
T: 12.13 at 6:42 overall...79 and sunny...6:40, 6:32, 6:26 to finish
F: 12.13 at 6:42
and somehow felt good...6:26, 6:31, 6:27,, 6:13, 0:52 to finish
Sat.: AM: 11.25 at 6:58 overall...hilly...very humid and sweaty...just cruised...felt tired toward end
Sat.: PM: 4.13 at 6:55 overall...nasty 3:00 pm conditions...tough run
74 miles
Have a great week, everyone!
Allen - great race. Congrats.
M38
Chicago Marathon
Goal: sub 2:40
M: 9 easy
T: 3 x (1600 @ goal 5k pace, 90” jog, 300 @ mile pace). 4’ jog between sets. Result: 5:21, :55.9, 5:23, :57.8, 5:23, :56.2, 8 total
W: 8 easy
Th: 9 easy
F: 4 Miles tempo run as 1200 @ hmp + 10 secs / 400 @ 5k pace. Shooting for 4:30 / 1:20. Result:
4:31, 1:23, 4:32, 1:24, 4:33, 1:24, 4:33, 1:19 + 6 x 200 @ mile pace full rest (~36/37 w a 33 last rep)
S: 16 at 7:03 avg
S: 12 easy
Total: 70 Miles
Good first week of the slo speed cycle. Loving the new workouts. Feeling fast and fit. Now off to chase some bass w my fly rod.
Allen and RRR - Excellent job on the races. I vote for Allen's race report as last week's post of the week.
DB - Tough race conditions. There is always the next race.
Male 50 5'8" 132lbs
PRs
Marathon 3:02:58 May 2018
HM 1:33:14 November 2017
10mi. 1:06:45 March 2018
5k 19:00 June 2018
This was a down week for me for a couple of reasons. I was still feeling the 5k I raced on Sun. plus I joined up with a group of guys for a hard ride on Thurs. Seems like my running fitness carried over well into cycling... Sort of. I managed to PR on a bunch of Strava segments only to pay for it with DOMS that
I am still feeling today. Oh and I am still acclimating to the warmer weather. I'm OK with having a down week due to fatigue and muscle soreness. At least it is not due to an injury.
Mon. Off - Post race
Tues. Off travelling
Wed. 5.4mi Easy 7:58avg
Thurs. 27mi Bike 18.9mph avg in sausage suit
Fri. 5.1mi Easy 8:14avg
Sat. 6.4mi 8:17avg
Sun. Hip and core work
Total 17mi (27mi bike)
RRR - Thanks for getting things started & the 2 mile is a good building point.
TDR - Enjoy your trip
Allen - Congrats on beating your goal time in the mile
Slo - looking forward to your fall build. Everyone's gotta start back somewhere
R4F - Nice to see you back running. Be nice to your foot
M 23, 6' 150#
Next Race: 800 & 3k (4x400?) 6/14
M: 8 w/ 4x5" flat accels, 4x10" flat sprints
T: 9 w/ (1200@ 95% effort in 3:47, false flat up 800, 200 down, 200 up) 1200 jog (4x35" @ mile effort w/ jog back) 800 jog (90"/ 70" /50" @ mile effort w/ 2min easy) strength after (MB throw/crawling, power snatch, front squat, 1L RDL/dips/pull ups, rows)
W: bike ride
Th: 8 w/ 2x( 3x10", 2x15") flat sprints
F: 9 w/ 4x30" @ 800 effort w/ 1min jog, then 5/4/3/2/1 "broken progression" with 1min easy between on segments, ~5:55 avg for the broken progression, strength after (jumps/wall handstand, clean & jerk, lunges/pull ups, DB press from split/BW squat, rows/core)
S: 10
Looking forward to getting on the track next week & kicking off my summer racing. Here is my outline for races the next 5 weeks
1: 800 & 3k
2: 1mi & road 5k
3: 800 & 3k
4. road 5k & road mile
5: 1mi & road 5k
Thirty-four and so much more
Goals:
1) Do a continuous 6-8 miles without pain next week
2) Back to normal aerobic running plus strides by the end of June (50+/week)
3) October marathon around 2:30
Process goals:
1) Exercise caution (be smart)
2) Gym 3x/week
3) Stretching, planks, and foam rolling daily
4) High mileage when ready
Recent:
Full - 2:37 (3/10)
10 miles - 55:31 (4/10)
M - 1 mile on treadmill (8-9 mph). Weights.
W - 5 x (.4 run / .1 walk). Weights.
F - 4 x (.75 run / .1 walk)
Su - 4 miles jogging
Total: 10 miles
The high hamstring tendons seem to be a rare “minor injury.” There has been some soreness the day after running, and some dull pain when sitting, but nothing too bad. I’m more optimistic than I was a week ago that I’ll be able to get in a decent marathon cycle. In April and May I got a bit slack with going to the gym, stretching, planks, foam rolling, etc., and I’m definitely going to reemphasize this supplementary work going forward.
AJ - Geeeez that’s a week right there very nice esp in the heat/humidity . I see SLO has picked his side...
OR - nice summer volume brother. I am enjoying the variety you mentioned. Coming up this week I have strides/hill sprints/intervals/a progression. I’m digging it.
Sub 6 - is it the piriformis like I had? It inflamed my sciatic bad but it went away as quick as it popped up after I beat on it. The standing pigeon pose is a lifesaver for injuries in that area.
R3: I’m going to try that standing pigeon pose for my piriformis
Sub6: I know a guy who claims that stretching is a key part of training. I’ve always been on the fence about that. What are your thoughts?
RRR: nice week! Good job on the 2 mile. These short races are always a PITA when there are delays.
DB: Good week even with the misses. Sounds like the 10K PR is just a matter of another race. Unfortunately we can't control the weather. Work on those uphills.
TDR: nice week! have you thought about throwing in some strides?
Coach Jeff ROC: nice week! Down weeks are a good thing. I'm really looking forward to your switch in training.
Allen1959: Very nice week and great job on the mile! So much to say. As for training I have no idea. The one 59 year old that I know that is pretty good just runs everyday and does 100s or 200s on/off once a week. As for the spikes or flats, I'd definitely want to do spikes. Lacing up spikes just always put me in a different mind set. Flats are by far the right decision though.
Runningforfun: Nice week! Have you been stretching everything for the PF?
outsiderunner: Big week! How did the flooding turn out?
angryjohnny: very nice week! Impressive workouts. Now go catch a big one.
Still Improving: Nice week! Down weeks are good. I'm going to go bike in a bit.
pewow: Nice week! I'm really looking forward to your up coming races.
Sub 6:00: Sorry to hear about the hammy. Hope you get back soon.
My week was pretty sad again. Same as last week with the different exercises. Ran 2 miles consisting of 20x100 and 6 200s with walking a 100 between.
Really starting to enjoy the RRR/AJ match up. With 7 months to go I'm thinking there is going to be some great racing from both of them.
RRR - Thanks, brother. You are in very good hands with Pappy. I look forward to seeing your progress.
Pappy - Thankfully, things worked out pretty well with the flood. It was covered under our insurance, and to my surprise, they gave us more than I had expected they would.
Solid week for me. Sticking with the plan if supplementing my easy distance volume with elliptical "miles." In the abstract, my goal mileage 18 weeks out from Chicago would be 65 miles; but I wasn't ready for that volume, so I'll end up at 56 if I run 6 easy today, but will have supplemented two 8 milers and a 7 miler with 21:00 of elliptical time - for a total aerobic workload of roughly 65 miles.
Originally had a 6 x 800 introductory vo2max workout on the schedule, but it was a humid 81 on the track and a group was doing some shorter reps, so I rolled with that as it was probably better for me.
Long run got up to 15 miles this week. A little on the low side, but didn't want to jump too far up from 12 miles too quickly. As it was, I lost 7-8 pounds of fluids on that run, which started at 7:30 am.
9 day cycle is in effect, so I still gave a tempo workout left tomorrow or Tuesday.
M - 6 easy
Tu - 4 sets of 200-400-200 with :45-:60 between reps and 3:00 between sets :33/:68 or so.
W - 8 miles followed by 21:00 on elliptical
Th - 21:00 on elliptical followed by 8 miles
F - 15 miles
Sa - 7 miles followed by 21:00 on elliptical
Su - 6 miles planned