R3 thanks for getting it started and congrats pewow on that 4:31 mile! Is that a PR for you?
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
Su: PM: 9 miles 7:54avg
M: AM: 1 mile 8:13avg
PM: 2 miles 8:01 avg
T: AM: 2 miles 7:53avg
PM: 6 miles 8:20avg on trail with slower friend
W: AM: 2 miles 7:46avg
PM: 6 miles 7:41avg
R: AM: 2 miles 7:52avg
PM: 6 mile progression run w/friend (8:23, 7:20, 6:51, 6:34, 6:21, 5:58)
F: AM: 2 miles 7:46avg
PM: 5 miles 7:58avg
Sa: AM: 2 miles 7:53avg
PM: 6 miles 7:55avg
Su: AM: 2 miles 7:51avg
PM: Planned 9 miles
Grateful for another week of solid training. I’m making a conscious effort to hook up with a few of the locals to help me get through 14 runs per week and mostly on the same course. I’m pretty sure Thursday’s workout would not have been as fast if I would have run it by myself. A progression run is always a lot of fun because although you go in with a general plan, you can execute it in many different ways and perhaps even surprise yourself.
Here are the leaderboard stats for those of you that submitted data but if there isn’t enough interest we can just forget I ever mentioned it lol
Smoove 91.9% (15K...49:17)
Jewbacca 86.1% (1500m...time?)
Allen 83.17% (15K...time?)
Tall dark roast 76.21% (5K...17:10)
Coach Jeff 72% (event?...time?)
35 M 6ft 158
RRRs Butt Hurting Rehab Week
Sun - 5miles Bike
Mon- 16milws Bike + Lifting
Tue - 21 miles Bike
Wed - 21 Miles Bike + Lifting
Thu - 21 Miles Bike + 20mins elliptical
Fri - 25 Miles Bike +2Mile Run + Lifting
Sat - 35 Miles Bike
Total
144 Miles Single Speed Bike
3x 35mins Lifting
2 mile Ran
Decent week of trying to hang on to some fitness. May not come out of injury break a faster runner but I figure I can come out a stronger overall athlete. Enjoying banging out some good miles on hilly terrain on the single speed. It is def working me.
Jogged 2.5 Miles this morning and half as much pain as Friday so good sign. If last time was a guide will get 25-30 Easy Miles this week and be full speed next week.
Hope everyone had killer weeks.
Week starting 14 weeks out from Chicago...
M - 6 @ 8:47
T - 5x1k, 400 recovery jogs (scheduled). 1ks in 3:40, 3:52, 3:41,3:40,3:39. Ran the first 400 recovery jog. Skipped the second for a 2 minute water break as a concession to the weather since I was back where my water bottle was. Jogged 1 minute (200m), water break 1 minute after the subsequent reps. It was a muggy morning. 8 total (target 3:39-3:52)
W - Scheduled off
T - 7 @ 9:07 (80F before sunrise so I switched T and F as scheduled)
F - 6 @ 6:50 + 1.5 wu&cd, 9 total
S - 6 @ 8:49
S - 12 @ 7:28 progressive as first 4mi 7:53 avg, middle 4mi 7:30 avg, last 4mi 7:03 avg
Total = 48mi @ 8:09 avg
Fine bit of racing and time trialling last week.
Congrats to OR and Pewow on the overall wins!
Allen - Solid race performance for the AG and Masters podium all while keeping it dialed back a bit. Wise to not risk it with your goal race coming up soon and the risk to your health.
Jeremy - Nice 5k result. That sub 17 may not be too far away.
AJ - Impressive time trial.
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, CIM Dec. 2
Next Race
20k - Aug. 19 Goal TBD
Mon. 7mi Easy 7:52avg
Tues. 5.3mi as 2up + 3x1k 90s rec.(3:43, 3:55, 3:45) + 1down
Wed. 6.2mi Easy 8:26avg
Thurs. 7.2mi Easy 8:16avg
Fri. 6.1 Easy + 6 x Strides 8:21 avg
Sat. 13mi Easy 8:12avg
Sun. Hip/Core strength and mobility (planned) Overcast and cool. Should have done my long run today.
Beach week! What that really translates into is that I will bake in direct sunlight if I don't finish my run before sunrise and who wants to get up really early while on vacation. Despite the less than favorable running conditions I managed to have my highest mileage week since before my spring marathon as well as my longest run at this location. I don't know how you guys in Florida do it in the summer heat and humidity. I added in some faster pace work this week to work on something that I really have not done much of in the past. Plus I need to get my mileage back up because I'll start training got CIM in a couple of weeks. My typical running route here is pancake flat and that seems to be causing me some minor problems. My feet will start to go numb after a couple of miles and I end up stopping after mile 3 to get the feeling back in my feet. It happens again and I stop after mile 4. After that I am good to go. I'm not sure what is going on here. I make a conscious effort to make sure my shoes are not tied too tight, plus I brought 2 pairs of running shoes and I have the same problem with both. I never run into this problem at home, but that is anytihng but flat. I wonder if it has anything to do with the fact that the only time I wear shoes while I am at the beach is when I run...
33/M 170ish
Goal:Finish healing up
Been on a 3 week break. I've only done some upper body gym workouts during that time. Was on Vacation the last week in June. When I got back my foot was worse than ever(even had pain in the other foot). So I started biking again. For whatever reason, Everytime I bike, my foot feels great the rest of the day. I may have found the source of my issue. I started getting tightness and inflammation high in my calf, near the back of my knee. Found if I stretch it out and foamroll/massage it real good , my foot is basically 100%. Also started swimming. First time in 15 years I've done laps and it felt great. Could be the start of something. I've felt pretty good so I got some runs in.
Tues-7.5 bike+gym
Wed-9.75 bike
Thur7.7 bike +swim
Fri-3.4 run + gym
Sat-5.5 bike+swim
Sun-4.4 run
M34, swamp critter
Goals
1) Injury prevention
2) Volume
3) Detroit Marathon (10/21), somewhere about 2:30
Recent
10 miles: 55:31 (4/10)
Marathon: 2:37 (3/10)
M: 8 @ 7:02 (97 + 71). Flew back from FL in the morning, so had to run home from work at 4 p.m.
Tu: 10 @ 6:54 (81 + 71). Very muggy morning run. Feeling some heat stress, run down, maybe sick.
W: 10 @ 7:17 (87 + 74). Fourth of July. Overslept a little bit so didn’t get out too early. Stopped at 5 for water, and 7 to try to ward off the heat. Saw an eastern bluebird and a white dove at 2. Moved a turtle off the trail at 4.
Th: 6 @ 7:15. Ran at 4:30 a.m., before flying to Savannah. Surveyed the remnants of fireworks displays around the neighborhood.
F: 10 @ 6:46. In Savannah, included three laps around Daffin Park.
Sa: 13 @ 6:53. Meandered around.
Su: 8 @ 7:25. My legs just laughed at me.
Total: 65 miles, maybe just slower than 7 minute pace overall.
All the travel, sun, humidity, beers, and miles are putting a little stress on my immune system, so I feel like I’ve been fighting something off for the past week.
Second half of the week (in Savannah) was a little less hot and humid than the first half, but still temps and dew points above 70 in the morning. Despite the slower pace, zero quality, and slight decrease in mileage, it was still a challenge.
Haven’t had much time to do the supplemental work (core, weights, stretching, foam rolling, LRDC). Tuesday gets back to normal, back to routines. I’ll try to comment then.
Next week, hoping to kick it up to 80, either do 200s or hill sprints mid-week, do a long run (15-17) on Friday or Saturday, and make it to the gym twice.
Male, 50 yo, 5’7”, 127 lbs
Goals: Build a Solid Base
Upcomingish Races: 10/06 10k, 11/04 HM
M: 67 m 142 bpm (Road, 300 ft)
T: 60 m 167 bpm (Road, 200 ft)
W: Rest
T: 83 m 147 bpm (Road, 1280 ft)
F: 75 m 150 bpm (Road, 1155 ft)
S: 70 m 150 bpm (Road/Commute/with Macbook, 160 ft)
S: 106 m 147 bpm (Road, 210 ft)
Total: 7:45 - 48.5 miles - 3310 ft
Highlight: Bumped up to 170 bpm from 165 bpm. I feel those extra 5 bpm, but not too bad.
Lowlight: Nothing too low, but I did feel a bit tired on Friday. Saturday, too. But the pace/HR on Saturday was fine considering I was carrying my computer in a backpack. And the Sunday long run was normal and pace/HR higher than expected. So not much in the way of lowlightedness...
Keep up the good work everybody! Y’all are an inspiration during my perspiration.
PS: TDR, my 72% was 88 degree 5km last week of 20:23. No adjustment for the infernal weather :P
On that howardgrubbcalc...
If you're committed to be the keeper of age-graded records, thanks for the effort!
Congrats to all racers and to AJ for the solid time trial.
pewow - A wow for your 4:31. You were cooking! Your old PR is 4:35, right? Keep enjoying the summer racing.
As for me...M49 , 5’6”, 125
Goal = pound away...then Richmond in November...would like to run Boston 2019, but am puzzled as to how I will get there (money/logistics).
M: 8.33 at 6:48 overall...hilly and hot...6:38, 6:26, 2:04 to finish
T: off
W: 5k race...hilly and hot...17:45, first place overall...in the lead after about 1.8 miles
T: 10.14 at 6:56 overall...hilly and hot...tough running
F: 10.26 at 6:47 overall...decent 6:40, 6:26, 1:32 finish
Sat.: 13.13 in 1:27:50 (6:41 overall)...hilly...better weather...6:29, 6:36, 6:31, 6:30, 6:20, 6:13, 0:48 to finish...felt good
Sun.: 9.5 in 1:02:37 (6:35.5 overall)...better weather...bright sun...6:29, 6:22, 6:18, 6:25, 6:10, 3:01 to finish...felt good
54 miles
Have a super week, everyone!
Male, 40, 5’11”, 170-something lbs
PRs: 16:53 (2014), 1:18:45 (2018), 2:47:00 (2018)
Goals: Stay healthy, Help my fiance qualify for Boston 2019
M - Rest
T - 5 miles (37:16). 7:27/mi. Cutdown :30/mile. ~8:30/8:00/7:30/7:00/6:30 +/- a couple of secs each mile.
W - Rest
Th - 6 miles (56:14). 9:22/mi. Easy run with fiance.
F - 6 miles (45:33). 7:36/mi. 8:02->6:55.
Sa - 15.25 miles (2:14:00). 8:47/mi. Very hilly. 645 ft elevation gain. Pacing fiance’s marathon workout. 5mi @ 9:00, 5mi @ 8:45, 5mi @ 8:30 +/- a couple secs each mile.
Su - 8 miles (1:11:32). 8:57/mi. Recovery run with fiance. Might do a couple more miles easy tonight depending on how I feel later.
Weekly Total: 40.25 miles, ~5 hours 45 minutes of running (so far)
Year to Date: 1,092 miles
Finally got my butt in gear this week and got some decent running in. The break in the weather the last two days really helped. Also seeing my fiance win her AG at the local 5k on the 4th was a nice motivator.
A lot of great racing on the thread lately. A special shout-out to pewow again for the phenomenal effort yesterday morning and especially last night. Really happy for you.
Hope everyone else had a great week.
Much like Sub 6:00, I've been dealing with travel, way too many beers, and way too little sleep (while on vacation no less!).
Also, becausenor being on the road, it just wasn't convenient to cross train, so all mynwork this week was straight running miles. First half of the eeek was really warm and humid, but I got a nice break Friday and Saturday.
M - 8 easy after flight
Tu - 6 easy
W - 4 mile race (21:27)
Th - 10 easy to moderate
F - 21 easy
Sa - 10 easy
Su - 7 easy (anticipated)
70 total
Race was slower than I would have liked, but I've run this race three times now and while this was the slowest of them all, I beat the same guy who finished right behind me the last two years by almost the same amount as I beat him last year and beat the same guy for the masters title, so I'm not too worked up about the time.
Long run was originally scheduled for 20, I think; but I was thinking maybe going only 18 coming into the week because of recent aches and pains. But when I got out and he weather had broken, I had to weigh those ached and pains against having to run long in the heat and humidity of Florida. At the fact that I was a little over 2 miles away from the better running trails in the Chicagoland area (Waterfall Glen) and going long seemed like an easy decision.
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, 40:11 10K
Goal -- Defend M55-59 title in 15K (August)
July 2-8, 2018
Easy -- 8.2 miles @ 8:35/mi w/3 x 90-sec @ 10K pace
Easy -- 4.0 miles @10:17/mi w/2 x 90-sec @ 10K pace
Race -- 2-mi warmup; 10K race @ 6:29/mi (40:11)
Off (achilles)
Off (achilles)
Easy -- 7.7 miles @ 8:49/mi
Easy -- 7.7 miles @ 8:02/mi
WEEK TOTAL: 35.8 MILES
A low-mileage week as I tapered for a race, then had to baby my sore achilles for a couple days. Goal 15K is four weeks from today. Then a 5K at the end of August.
Pewow -- Phenomenal racing yesterday. Congratulations!
Good looking weeks so far. Lots of racing last week and lots of good results which was fun to follow.
M - 8 miles, 6:06 avg. 8 uphill strides after.
T - 6 easy miles, was going to workout but had a big storm sit on us all night so this was all I got in.
W - 3 wu/cd, 5 miles in 26:25, 2 minutes easy, 10 minutes tempo, 2 minutes easy, 2x 90,60,30 on, equal off. Not sure what the paces were on the second half of the workout since I was looping around in unknown territory. 5 mile segment was a local race. Not much competition this year so I just soloed a tempo effort.
T - 9 miles, 6:29 avg.
F - 6 miles, 6:27 avg.
S - 4 wu/cd, interval workout: 200, 400, 600, 800, 1k, 1k, 800, 600, 400, 200.
Splits: 30.20, *60 seconds* 65.84, *60 seconds* 1:43, *75 seconds*, 2:21, *90 seconds*, 3:01, *2:30*, 2:52, *3:00*, 2:16, *3:00*, 1:35, *3:00*, 59.49, *2:30* 26.12
S - 16 miles, 6:15 avg.
Total: 65 miles. Was hoping for 75 this week but had to prioritize my time at the end of the week. Cost me a few miles, but a CPA license is probably worth being a few miles short.
Thanks for all the support everyone. Comments tomorrow although RRR & Puto, the only burning OR would do is burning the two of you off his heels up a steep Virginia climb.
M: 6 w/ 4x5" flat accels, 4x10" flat sprints
T: 6, strength after (MB hop & throw/ crawling, power snatch, front squat, 1L RDL/DB incline bench, DB row)
W: off
T: 6, strength after (jumps, light clean & jerk, push press/pull ups/multi - lunge, rows)
F: 4 w/ 4x5" flat accels, 4x10" flat sprints
S: 8 am - 7 w/ 5k, 17:46, 8th place
8 pm - 4 w/ 1mile, 4:31, 1st place
5k Ran to get top 15 and qualify for the 1 mile later in the day. Got out with a guy in 8/9th place. 1mi was 5:37. Relaxed a bit during the middle of the race and then picked it up a bit the last 800. 8th place overall. Course was probably 100m short.
1mile Ran 1 1/2 loops of a 0.7mile course. 2:31 marathoner and pro-triathlete got out fast. I was in third place and moved into 2nd when they didn't run tangents through a chicane. I stuck on the 2:31 marathoner as he kept grinding and dropped everyone except me. There was a small hill with ~700 to go and I thought he would try to make a move there so I pulled up next to him. I actually briefly passed him but there was still a long ways to go so I decided against going for it then. He got maybe a second on me in the last 400. There was a 90degree turn with ~80m to go and my hunch was that whoever led at that turn would win so I started sprinting like the turn was the finish line. I passed him, took the inside line through the turn and put my head down to the finish. Ended up 4:31 to 4:32, 3rd place was back at 4:4x. This is a full mile PR and the fastest mile/1600/1500 I've run in 5 years. Also took home a nice $300 for the win. Couldn't be happier with today.
This was a full mile PR (previous was 4:36i this January) although my high school 1600 +1.8 is 4:28 from 2012.
pewow wrote:
RRR & Puto, the only burning OR would do is burning the two of you off his heels up a steep Virginia climb.
Now that’s a burn (quiemar for our Portuguese friend).
Another consistent week for me.
M- Easy w/ hill sprints- 7
T- regeneration- 3
W- 5k race- 17:31- 8
T- Regeneration- 9
F- Regeneration- 9
S- 50 min fast fundamental tempo (6:14)- 12
S- Regeneration- 10
58 or so
J - great week. Really slowing those easy (regeneration) down the way you have will pay big dividends w workouts and races. Really good race and overall week.
Nice race report, pewow. Smart, smart racing.
S - 6 easy (no watch)
M - 12 moderate in 6:56 avg (last 10 in ~6:40)
T - 12.4 with 2 sets of 8 x 200m hill sprints. Massive T-storm. PM weights.
W - 10 recovery
Th - 18.6 in 7:28 avg (AM 12, PM 6.6)
F - 13 in 7:12 avg
S - 18; AM 8 x 40s hill sprints + 8 x 200m track (32.9 avg); PM 4.5 recovery (8:22 avg)
Total: 90 miles
I registered for Houston this week. My early goal is 2:24.
The Stone Cutter - reply to last weeks comments
"What got you to those PR times? Did it cause any injury or burnout? Did it feel manageable?"
- I am not really sure tbh, I'd like to think the increase of quality and quantity
There are many ways to try to solve the getting faster puzzle. But the best solution depends on what type of runner you are, what your goals are (both short-term and long-term), how durable you are, and how much time and effort you want to devote to running.
- LongTerm goal I've arbitrarily set at Sub 2:30marathon, short term is always to gain fitness I suppose, not sure what type of runner I am, I consider myself durable, and am willing to spend a lot of time/effort devoted to running. I basically only work and run
- I appreciate the well rounded comment, previous to that I always viewed myself as better the longer I go, but looking at the times you are right they are pretty even
Still Improving - Nice job for your vacation week, they always seem to be harder to get good runs in since the regular routine is thrown off
Tall dark roast - Impressive doubles still, nice job dipping under 6 on that progression
RRR - sorry about the injury
Runningforfun - impressive that you are enjoying the swimming, gl with the injury recovery
Sub 6 - not sure how you fit so much around travel but keep at it
outsiderunner - nice paces dayin-dayout, also congrats on the win
Smoove - nice LR & good way to think about the race, its summer dont worry about it
pewow - nice mile PR, crazy to do that the day after a 5k
Male, 24, 6’4”, 147 lbs
PRs: 4:54 (mile 2018), 17:02 (2017), 1:18:00 (2018), 28:01 (8k 2015)
Goal: Debut Marathon November 11 @ 2:45 (B Goal: Knock off smaller distance PRs while training)
Mn - AM: 5.25 @ 8:15s (w/ gf)
Tu - AM: 6 @ 8:15s (w/ gf), PM: 5.25 @ 7:00s (1600@ 5:48, 6xstrides)
Wd - PM: 5M Race in 30:59 + WUWD = 8.75
Th - AM: 5 @ 8:10s (w/ gf), PM: 7 @ 7:40s (w/ gf)
Fr - PM: 3.5 @ 8:40s (w/ gf)
Sa - AM: 20 @ 8:50s (w/ gf+1, 2400ft elv gain)
Su - PM: 10 @ 7:10s
Total ~ 71
Mn/Tu spent all day on feet in heat (95+) for work & was
guess there is a character limit,
Mn/Tu spent all day on feet in heat (95+) for work & was sub 140lbs after work monday so no double
Wd race went pretty poorly, went out slow (5:55) then slowed down (6:22 6:15 6:31 6:31) from there, stat won, I got 20+th
Sa was a pretty fun easier LR with some giant climbs all on fire roads