Figured I'd start this post since I woke up with a lot of leg pain...Damned be this hilly 15km (and Portugal being out of the WC)!
Monday: 40' at 5:30 min/km
Tuesday: 30' at 5:30 min/km (planned 50' but my stomach decided to just start working overdrive mode...)
Wednesday: 4x400+4x300+2x200. Averaged 1:21 for the 400s, 58'' for the 300s and 34'' for the 200s. Felt good and this was a nice workout to get some faster paces for the weekend race.
Thursday: Rest
Friday: 30' at 5:30 min/km + 6 strides
Saturday: 15km in 1:05:32. Well, nothing to say here. PR in the 15k, gave everything I had, body felt really tired, went through the 10k in 42:4x and the last 7kms were super hilly so most likely had a positive split. This was a good ending race for my season and now time for some rest and cross training!
Might get some 30' to 40' today just to clear some of the lactate...
Thank you guys for always having my back and supporting me during these months of hard training. I will still be here commenting and watch everyone going at it, but I will only post in 2 to 3 weeks from today!
I wish you all a really nice week!!
Congrats on a great race and enjoy the relaxation!
15 weeks from marathon:
M - 6 @ 8:23
T - 6x800 w/ 400jogs + 2up/2down @ 2:51,2:55,2:59,2:59,2:58,2:57. First one was still silly but much better execution overall targeting 2:55-3:05. 9 total
W - scheduled off
T - 6 @ GMP +1.5up/1.5down @ 6:48 avg. 9 total
F - 6 @ 8:26
S - 8 @ 8:10
S - 8 @ 7:19
Total 46 miles @ 7:53 avg.
Good week, no modifications needed, so no parenthesis needed.
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: AM: 2 miles 7:52avg
PM: 6 miles 7:56avg
T: AM: 2 miles 7:44avg
PM: 5K for fun w/friends. 17:25
W: AM: 2 miles 7:35avg
PM: 6 miles 7:44avg
R: AM: 2 miles 7:41avg
PM: 6 miles 8:00avg
F: AM: 2 miles 7:49avg
PM: 5.5 miles 7:56avg
Sa: AM: 2 miles 8:00avg
PM: 6 miles 7:51avg
Su: AM: 2 miles 7:45avg
PM: Planned 9 miles
The 5K, as I reported in last week’s thread, was super casual but surprisingly fast (17:25). It was just a few seconds off my season best and yet I really didn’t have to start “working” until maybe the last half mile.
As we start a new month, I am at point in my comeback where we mark exactly one year since I started training seriously again. I began logging miles on July 1st of last year, thought I would share the breakdown:
July: 167
August: 132 (setback)
September: 122.5
October: 171.5
November: 157.5
December: 179.5
January: 169.8
February: 65.1 (setback)
March: 125
April: 135.6
May: 183
June: 199.5
Total: 1,808
Avg: 35/week
So a few setbacks along the way in August (due to burnout) and in February (due to a knee injury from a radical jump in mileage) but it’s definitely something I can build on moving into next year.
My goal is that 5K, man. It will keep coming down with a little bit of luck.
Not a great week for me between being busy at work with lots of stress, not enough sleep and some social obligations. But that's okay. I can tell my body needed a little break after a pretty big ramp up. My feet are aching a bit and my shin was a bit tender, so I'm keeping an eye on that. And the week looks a little worse than it actually was because of the vagaries of timing of my 9 day cycle - my long run for the cycle happened last calendar week.
M - 21:00/2 miles/6 miles on the elliptical/treadmill roads
T - 5 x 1:00 @3:07.8 avg w/3:00 rest (active to start, then more passive).
W - 21:00/2 miles/6 miles on the elliptical/treadmill roads
Th - off: tenderness, work craziness, dinner plans
F - 6 easy
Sa - 12 easy
Su - TBD
I go up to Illinois for a week tomorrow and will use that break to recharge and refocus and take measure of my fitness with a 4 mile race on Wednesday. My aches and pains have me somewhat concnerned. I may take today off. I can't win my age group or cement breaking 2:30 today, but I can ensure it doesn't happen if I'm not careful.
M58 -- 5'11" 163 lbs
Open PRs (1982) -- 16:04 5K, 2:40:30 marathon
Masters PRs (2003) --17:10 5K, 2:56:03 marathon
Last year (2017) -- 18:58, 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 25 -July 1, 2018
LT - 2-mi warmup; 6 miles alternating 800 @ LT/MP; 2-mi cooldown
Easy -- 10.0 miles @ 8:42/mi
Easy -- 4.0 miles @ 8:53/mi
VO2 - 2-mi warmup; 3 x 1-mile w/5-min jog - 6:09, 5:58, 5:51; 2.5-mi cooldown
Easy -- 8.2 miles @ 9:15/mi
Easy -- 8.2 miles @ 7:21/mi (middle 4 miles brisk)
Off
WEEK TOTAL: 48.3 MILES
My pacing was a bit off for Monday's alternation workout, but I was happy to average 6:40/mile for six continuous miles. The 800's were: 3:22/3:30, 3:22/3:29, 3:10/3:27, 3:07/3:35, 3:00/3:35, 3:01/3:19
I was very pleased with Thursday's mile repeats, averaging sub-6. All three were about the same perceived effort, but as usual, it took a while to get rolling. The half-mile splits were: (3:09-3:00), 4:59 jog, (3:02-2:56), 4:57 jog, (2:56-2:55).
The next LT "workout" will be Wednesday's 10K race. I am looking for sub-40, but really need close to 39-flat to be on target for the goal race next month.
No long run this past week, mostly due to other obligations. On my nine-day schedule it should have been today.
My week started really well. And ended in disaster.
Sun - 45E 6.24
Mon- 60 E 8.32
Tue- 60E 7.49
Wed - 15up 4xmile (5:39avg) no CD
Struck w injury last lap last rep
Thu - Off
Friday - Off
Sat -2mile painful
Started good. Ended bad. It is my piriformis on the right side. Same exact pain and spot as when I had it on the left side Hoping this time it heals faster as I have been taking prescription strength anti inflammatory since day after. Also Been rolling w a trigger point ball many many times per day. Hopefully it is just a one week kind of ding. Oh well at least it happened in June. Was looking forward to racing and thinking I could pop a nice 4 mile time. Will stay on the elliptical and bike as I don’t wanna lose much fitness I been working hard for.
M34
Recent races
Marathon - 2:37 (3/10)
10 miles - 55:31 (4/10)
Goals, in order
0) Don’t catch alcoholism at the beach today
1) Be smart, patient, and consistent
2) Increase mileage significantly through July
2a) Maintain supplemental work
3) Conservatively work in quality sessions (including long runs)
4) Detroit marathon in about 2:30 (16 weeks away)
M: 12 miles @ 6:07 (6:41, 6:27, 6:07, 6:13, 6:10, 6:06, 6:08, 6:05, 5:59, 5:52, 5:57, 5:46). Beautiful, mid-60s and low humidity. In Michigan.
Tu: AM – Back in DC. 5 very easy. PM - 5 @ 6:44.
W: 8 @ 6:46
Th: 14 @ 6:33. Pretty even pace. Muggy (76 + 73). Water stops at 5 and 9. Doing real long runs in the summer seems daunting.
F: In Florida. 8 @ 7:01. Humid (duh).
Sa: 10 @ 6:49 out and back on the A1A.
Su: 8 @ 7:12.
The sun, sand, and Boggs Lite is taking its toll.
Total: 70 miles
Next week is going to be tough. Early flight to D Sea tomorrow morning, and an early flight to Savannah on Thursday morning. Thursday might be a day off.
Male, 50 yo, 5’7”, 127 lbs Goals: Build a Solid Base Upcomingish Races: 10/06 10k, 11/04 HM M: 73 m 137 bpm (Road, 230 ft) T: 60 m 145 bpm (Road, 285 ft) W: 60 m with 5km TT event T: 55 m 142 bpm (Road, 453 ft) F: 63 m 163 bpm (Road, 335 ft) S: 75 m 146 bpm (Road/Trail, 1080 ft) S: 97 m hi/lo bpm (Road, 1050 ft) Total: 8:05 - 51 miles - 3480 ftHighlight: Wednesday’s 5k TT I guess was the highlight. Last time I ran this course, it was a bit short, but according to strava, this time was my “best estimated 5km” PR. Got my HR up to 192 (186avg) and had more to give...just no reason to give it. The first time since April that i have worked at HR over 165 except for that one 200/200 day a couple weeks ago so, all things considered... After I wrote that sentence, I realized it sounded familiar:
My third mile was also the same as my second (after a stupid 1st mile).
Lowlight: Friday was the first run in a long time that I just wanted to end. Started off great, but I had planned a new course....which was closed due to construction...ended up in Friday traffic on a dangerous road at night, without my headlamp/flasher or much reflective stuff. 15% of my HR must have gone to terror and exhaust fumes.
Hope everyone has fireworks on the 4th!
Nice weeks, guys.
RRR - Get well soon. Your time will come. If my time can come, then so can yours.
Allen - Very nice mile repeats. Amazing how you can crank out the fast stuff with all that you have going against you.
Sub 6:00 - Nice paces and mileage. I wish you all the best with increasing mileage significantly in July. That is a tall task.
Smoove - Enjoy the four-miler and I hope the aches and pains go away.
For me, it was a warm, bright week. Wanted to taper a bit prior to the 5k. Wanted around 60, but got more.
M49, 5’, 6”, 125
Goal - pound away while somehow getting in this July 4th 5k...marathon always in the back of my mind
M: 11.13 at 6:43 overall...hilly fartlek-ish...two hill surges...6:36, 6:13 (surges), 6:28, 6:37, 6:16, 0:49 to finish...surges put a dent in me
T: 11.25 at 6:30.7 overall...6:27, 6:17, 6:27, 6:16, 6:20, 6:02, 1:26 to finish...felt great
W: 10.5 at 6:53 overall...cloudy, humid, a little tired
T: 9.5 at 6:45 overall...6:33, 6:31, 6:31, 6:22, 3:04 to finish
F: 9.07 at ? watch went dead after two miles...forgot to charge it...hilly
Sat.: 11.25 at 6:43 overall...same hilly route as Friday, but added a gradual climb in last mile or so...6:30, 6:26, 6:28, 6:13, 6:25, 6:33, 1:32...felt good
Sun.: 5.5 at 6:27 overall...7:05, 6:41, 6:24, 6:17, 6:05, 2:58...bright, hot, humid...wanted more in fifth mile...oh well
68 miles
Have a great week, everyone.
Gordon: Congrats on a great week!
TDR: Happy Anniversary
Smoove: By all means take care. On this thread, you, more than anyone, has taught me to plan carefully but listen to what the body is suggesting.
Allen 39 flat! Hope you have the conditions you need to make it happen!
RRR: Piriformis is caused by pressure on a nerve, right? Literally and figuratively, dial back the pressure and get right. If worse comes to worse, I'll eat those steaks for you. Just get healthy.
Sub 6:00: July 4th beach-onset alcoholism is treatable, so if you catch it, you'll have plenty of time to treat it by Labor Day weekend.
Thanks guys. It will get better soon little rest and more time on the bike and weights. Been rehabbing w strength exercises and sitting on my trigger point ball for hours.
From my research most people the sciatic nerve runs right beside the piriformis. And in 10% or so of the population the nerve runs THRU the piriformis. I think I’m on of the unlucky 10%... so that even mild inflammation really cause a lot of pressure on the nerve.
PutoMiudo - Fantastic racing on a tough course. Congratulations on the PR! Enjoy a little rest, stay fit, and come back for more
Gordon T - Nice week. Was that 6:48 pace on Thursday the average for the entire 9 or just the 6-mile tempo portion? If just the tempo portion, I may have been able to keep up with you the entire week. That's inspiring for me with a year and 15 weeks to go before my marathon! Unfortunately, time is my enemy at this point in life.
TDR - Popping that quick 5K -- relaxed and low-key -- is a great sign. Sub-17 sure seems likely very soon.
Smoove - Yes, recharge this week and enjoy the race. I had to laugh when you pointed out how the 9-day schedule translates to 7-day reports. This was supposed to be a week where my two workouts AND long run all landed in one Monday-Sunday week ... sure would have looked great if I could have scheduled today's long run!
RRR - Keep the faith, man. Do the cross-training and you'll be back running and racing very soon.
Sub-6 - That sure was a nice run in Michigan!
Coach Jeff - Keep it up. Great consistency and mileage in challenging conditions. I am impressed. No chance for a 39-flat for me this week in the heat and humidity. I do hope for a second-place M55-59 showing, though.
OR - Super impressive paces and totals in this weather. Very nice to see you mixing it up a bit out there. Enjoy your 5K -- race tough and finish knowing you gave it your all! Hey, what do you mean by "Amazing how you can crank out the fast stuff with all that you have going against you"? Have I been complaining too loudly about my painful achilles, my throbbing knees, my injured shoulder and my depressing march toward age 60?!
Allen - just the tempo portion. Was trying to keep them 6:40-6:50 for a 2:55-3:00 marathon range. Between the weather and fumbling around to find a pace I haven't run in awhile it was a little on the higher side, but still felt good. You can definitely keep up with me. That 3xmile turned cutdown workout is impressive.
Didn't have the best week of my life but it wasn't terrible either. Past few weeks it's been tough to get all the supplementary work I'd like to since I've had work events the last 2 Tuesdays. Looking forward to getting back to a more normal schedule this week. It's also getting pretty toasty here in the Mid-Atlantic which has been tough.
M - 8 miles, started easy and cut down, 6:22 avg.
T - 6.5 miles, 6:13 avg. Quick lunch run was all I had time for.
W - 4 wu/cd, 6.75 mile fartlek (5,4,3,2,1,2,3,4,5 on, 1 off). Averaged 5:33 for the fartlek which wasn't great but also could've been worse. Pretty warm and humid.
T - 9.2 miles smooth and relaxed, 6:15 avg.
F - 10 miles smooth and relaxed, 6:15 avg.
S - 4.5 wu/cd, 4x (4x400). Not a fantastic workout but I keep telling myself workouts when it's this hot and humid out should be evaluated based on qualitative variables not quantitative ones.
67.91, 66.22, 64.00, 67.11 (60 seconds recovery)
*3 Minutes*
66.76, 66.31, 64.02, 67.27 (60 seconds recovery)
*3 Minutes*
65.60, 65.45, 63.40, 66.52 (75 seconds recovery)
*3 Minutes*
66.35, 66.04, 64.99, 63.32 (90 seconds recovery)
S - 16 miles, "recovery long run" 6:42 avg. Rough turn around from last night and it was already 85 degrees with 75% humidity by 7 AM this morning.
Poolside, only a few Boggs Lites in...
Gordon and Allen - some nice, medium-sized workouts.
Outsiderunner - Looks like we had pretty similar weeks.
Jeff - “Make sure to put on sunscreen before you get too much Natural Light.” I probably shouldn’t kid about the drinking. A few of my friends, now in their 30s, are starting to fall apart a little bit. Some of these runners used to run to cover for other problems, switched to alcohol after college, and are hitting a wall around now. Of course these were not “having a few beers by the pool” guys.
Forgot to mention, happy Canada Day! Growing up in Metro Detroit, we shared our fireworks with Windsor, ON.
Sub 6:00 - Yes, we had similar weeks. I was thinking that when I read your report.
Allen - Thank you for the racing advice. Feeling a bit tired right now, but am looking forward to having Tuesday off. Will run tomorrow in the a.m., and then that will be it until the race. Best of success in your 10k, my friend. Go get ‘em.
Missed a few runs due to illness, but a much improved week.
Sun: 12.6 moderate (7:07 avg, starting >8:00 and working down to 6:20)
Mon: 12 recovery; PM weights
Tues: 10 in 7:24 avg
Wed: 2 mile XC race; 2nd place in 10:27
Thur: 16; AM 8 in 7:53 avg, PM 4 recovery; feeling sick
Fri: Sick, no run
Sat: 12 with 8 in 6:00 avg + 5 strides
Total: 71 miles
The local club puts on a 2-mile summer series with 2 on the road and 2 on an XC course. Aside from being poorly marked, it was a great course. Hills, poor footing, and all that. It was 89F with 77 dew point at race time, and between that and the XC nature of the course, as well as getting lost a half-mile from the finish, time was meaningless.
There's a local guy I try to beat every race. He's a front runner with a wicked kick, and it can make him very tough to beat. I didn't think I was sharp enough to take a shot at him, so I let him take it out hard and I hung back with the chase pack. Reached 1/2 mile in 2:22 and was ~5 seconds back. As we neared the mile I started reeling him in. I reached 1 mile in 4:56 and was 2 seconds back.
From there we entered the hills, and I really needed to take the lead before we got there. I couldn't get around him. Around 1.5 miles, we lost the course. There were no cones, just a painted line to mark the path. First mile was white paint, second mile was gold, which made it practically invisible. We jogged around for awhile trying to find the line, finally stumbled on it and we resumed the race. I chased him around the few final bends, pulling even and passing him just before the final straight. I rounded the last tree and opened up full throttle. I felt strong. Thought I finally had him, but about 30m from the finish he pulled even and edged passed me. Ah well. Fun race, and I'm encouraged to be competitive at this point in time. The best thing is I felt like there was more in the tank. Looking forward to the next races in the series.
Felt awful Thursday and took Friday off due to illness. After sleeping ~10 hrs Friday night, I started to feel better by Saturday night and worked in a good effort on the levee.
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
Goal Sub 3 Marathon Dec. 2
Next Race
20k - Aug. 19 Goal TBD
Mon. 5.4mi Easy 7:59 avg
Tues. AM Shuffle w/ Strides and few drills, PM 6.5mi Easy 7:59 avg
Wed. 4.8mi Easy 7:58 avg
Thurs. 5.4mi Easy 8:02 avg
Fri. Off, work/ life got in the way
Sat. Off, travelling
Sun. 10mi Easy 8:08 avg
Total 32 mi.
Not much to write about for this weeks training. The only thing notable is the run today. Weather conditions for this run was warm and extra muggy with 3/4 of the run in the morning sun. Conditions at the end of the run were 82°F with a dewpoint of 78°F (82 + 78 = 160). My normal HR for this pace in the warm weather at home would be 147bpm. Today it was 156bpm which is a equivalent to a marathon pace workout for me. After about 3 miles my HR went up and I just stayed with my pace decided not to worry about heart rate. More runs like this to come next week. At the end of this I should be acclimated to the heat. Note: I need to get out earlier to stay out of the direct sunlight.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.