Done early today, so figured I’d get it started
M34
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: 10, first 7 @ 6:50 plus 3 jog. Last morning in SAV.
Tu: 10 @ 6:16. Back in D.C.
W: AM - Easy 6. PM - 9 @ 6:21. Ran home from work, warm but not too humid.
Th: AM - Easy 6. PM - Treadmill 6, including 4 @10 mph hills (400m @ 5/5/5/5/6/7% w/ 800m rest @ 1%)
F: 8 easy, w/ strides in last mile. Good aerobic run.
Sa: 15 @ 6:32. If I’d finished the run, it would’ve been 18.5 (point-to-point, kind of hook-shaped route). Legs were feeling rough from the start, emphasized by the hilly first 5 miles. Around 10, made a decision to play it safe, stop at 15, and Metro home the last few miles. Not a bad run, just not what I’d aimed for. At least I got a cool All Star Week SmarTrip card and didn’t get injured.
Su: 5 @ 7:41. Very much a recovery run. Could’ve slogged through the original plan to do 10 and hit 80 for the week, but didn’t seem worth it.
Total: 75
Less humid than the prior two weeks. No true high quality, but a lot of solid aerobic work, which my legs are feeling this weekend. Got down around 6:00 pace a good bit on Tue./Wed./Thu.
Shooting for 80-85 next week, with an actual long run. Slight chance I may do a 5k on Saturday. Thinking about a 10 miler in a month.
M 6ft 161
Goals - Get 100%. Stay 100%
5k 8/11
Lotta 5ks and 10ks sept - October 2 HMs October and November
Only goal that matters. Houston 19
My week Sun - Fri
100 miles single speed bike
15 running
40min elliptical
4x30min lifting sessions (going heavy)
Sat off totally no bike no run no nothing. Cept a few 12ounce curls
Got a run in 5 days (short runs) saw no improvement on the piriformis really. So on Thursday did 10xhill until I could barely walk. Friday morning 2miles no pain just stiff. Took saturday off and today did 2.5 no pain just stiffness tightness. The piriformis seems to like getting abused on hills (the trail race healed it last time). In case not my doctor is mailing me a prednisone ..
Look to be 100 by this coming weekend. The cross training has been good and I aim to be back foundationaly stronger. Weights have put a few lbs on me but they aren’t bad lbs. hope everyone had a great week and has a good week coming up.
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 7:52avg
M: AM: 1 mile 8:04avg
PM: 2 miles 7:56avg
T: AM: 2 miles 7:31avg
PM: 6 miles 7:45avg
W: AM: 2 miles 7:46avg
PM: 6 miles 7:59avg
R: AM: 2 miles 8:00avg
PM: 6 mile fartlek w/friends 7:00avg
F: AM: 2 miles 7:52avg
Sa: AM: 6 miles 7:57avg
Su: AM: 6 miles 7.50avg
4 doubles and 3 singles this week as I am now away from home and must spend more time with my wife on our vacation.
I’ve had a good run or runs I should say. 60 runs over the last 30 days and this break from doubles coming at the right time I believe since my left achilles and right hip were starting to act up a bit.
Thursday’s fartlek was a lot faster than the average pace would seem to indicate. We were surging down to 5:50 pace for anywhere between 30 seconds or 3 minutes at a time. We would take turns and everyone was at the mercy of the guy whose turn it was to surge. One guy was dropped, another guy who is about 30 seconds slower than me over 5K hung in there. Most fun I had all week.
Stay healthy or get healthy everybody! I am sipping a tall dark roast watching Anderson v. Djokovic today before helping my father in law do some planting lol
Updated leaderboard
Smoove 91.9% (15K...49:17)
Jewbacca 84.2% (HM...1:10:19)
Allen 83.17% (15K...59:59)
Still Improving 77.6% (5K...19:00)
Tall dark roast 76.21% (5K...17:10)
Coach Jeff 72% (5K...20:23)
Posting from my phone. So a readers digest version.
40 year old male, 5’11”, 170ish lbs
2018 performances: 17:11, 1:18:45, 2:47:00
M - 7 miles (9:19)
T - 5 miles (7:58)
W - 9 miles (7:53). Including 20x (1:00/1:00) averaging 7:12/mi for the 40:00 (~6:12/8:12).
Th - 7 miles (8:04). 8:56->7:00.
F - 5 miles (8:28)
Sa - 12 miles (7:29). Including 3 miles/2miles/1 mile moderate (6:58/avg) off 1 mile recovery jogs.
Su - Rest.
Weekly total - 45 miles, ~6 hours, 5 minutes
Year to date - 1,137 miles
Good week for me. Had strung together 80 miles in 10 days before taking a day off today. Will get some pool time in with the girls today instead. Sprinkling in light quality here and there as I feel the urge.
Hope everyone else had a great week.
M58 -- 5'11" 162 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)
Training -- 9-day cycle with Long Run, VO2max and LT workouts
July 9-15, 2018
VO2 - 2-mi warmup; 3 x 1-mile w/4min rest, 3 x 1/2-mi w/3min rest
- ( 6:05, 6:08, 6:05; 2:58, 3:00, 2:58); 1-mi cooldown
Off (achilles)
Easy - 7.0 miles @ 9:25/mi
LT - 2-mi warmup; 3 miles @ 6:34/mi; 2-mi cooldown
Off
LR - 16.6 miles @ 8:28/mi; bike 18 miles @ 18.1 mph
Off
WEEK TOTAL: 39.2 MILES
After two recent VO2max workouts of 3 x 1-mile with 5-minute rest, on Monday I reduced the recoveries from 5 minutes to 4 minutes and added 3 x 1/2-mile (midday sun, 84 degrees).
Thursday's LT was a basic "20-minute tempo." I was looking to reinforce the training benefit from the previous week's 10K race.
Saturday's long run was at an easy pace; just wanted to get in some miles on a warm morning.
To add to TDR’s leaderboard...
My lifetime best age graded performance is 85.32% for 1 mile as a 16 year old (4:37).
My recent best age graded performance is 79.12% for 5k as a 40 year old (17:11).
Sub 6:00 - Nice work and solid volume. I wish you well in going for 80-85. The 5k idea sounds interesting.
Me...M49, 5’6”, 125
Goal = pound away
M: 11.5 at 6:40 overall...6:24, 6:25, 6:22, 3:02 to finish...felt good
T: 10.5 at 6:51
, 6:39, 6:25, 3:08 to finish
W: 10.5 at 6:46
, 6:36, 6:27, 3:13 to finish
T: 10.13 at 6:28 overall...hilly/hot (85F)...all sub-7...6:58, 6:49, 6:41, 6:44, 6:33, 6:22, 6:22, 6:14, 6:01, 5:57, 0:45...felt good and went with it...proud of this run
F: 10.25 at 6:47 overall
Sat.: 12.25 at 6:50 overall
Sun.: 5.13 at 6:37 overall...7:12, 6:45, 6:33, 6:28, 6:12...legs a little sluggish
70 miles
Happy summer running, everyone!
Nice running all! Love those 2 mile morning shakeouts, TDR. Lighter work week, so did a few 30 minute morning walks, which was nice.
32/M - 5-6, 157
Goal race: Grand Rapids Marathon (10/22). Half 10/6 and 10k on 8/4.
Chasing sub-3. PR's: 3:04 (2014), 1:25:54 (2014), 40:01 (2016). Ran a 3:31 marathon in early May.
After a solid 7 week base build, this was week 1 of 15 for my marathon build
M - 9 - 2 up, 10 400's with 400 easy btw - 90, 94, 97, 94, 94, 94, 93, 93, 96, 93, 1 down. Was nearly 90 degrees.
T - 5.5 easy
W -9 - 5 mile tempo averaging 7:15. Was not even close to fully recovered from Monday, which isn't the greatest sign
T - 7 easy
F - 5.5 easy
Sa - 16 total - AM - 11 at 8:06, PM 5 mile regeneration at 9:10 pace.
Su - off. Nice 5 mile walk.
52 total in 7:11. Hoping today's day off will do me well before tomorrow's workout. Carried the fatigue from Monday and then Wednesday through the weekend and cut yesterday's run a bit shorter than anticipate. Intended to do a very easy 3 in the evening, but I felt like I could go forever and rounded it out to 5.
Lots of solid summer weeks so far - volume building and not tons of harde mileage. I will add my voice to that chorus:
M - 6 miles easy
Tu - 10 miles easy
W - 4 x 1 mile at 5:31 average w/1:00 rest; 7:00 rest; 3 x 1 mile at 5:29 average w/1:00 rest - 10 miles total
Th - 10 miles easy
F - 10 miles easy
Sa - long run of 21 miles*
Su - 10 miles easy
77 miles total
Good week for me.
-10% increase in total volume over last week.
- long run was done at 7:15 am as three 7 mile loops. I took about 5:00 between loops to jump in my pool to cool down, take in some fluids and salt, then out on dry socks, shoes and shorts.
- good cruise interval session. Average pace was about 10-12 seconds slower than in past cycles (and about about 15-16 seconds slower than when I did this when taking prednisone for an injury), but I'm okay with that. Those other versions of this workout were done after a greater number of workouts leading in, so I'm not overly concerned. Plus, it was 91 degrees with a headwind.
Male, 24, 6’4”, 147 lbs (more like 144 this week)
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 @ 8:25s (w/ gf)
Tu - PM: 6x500, 4x200, Total = 10.25
Wd - PM: 3 @ HM+10/MP-10, 8.75 up, 1.5 down, Total = 13.25 (WU w/ gf)
Th - AM: 8.5 @ 9:00s (1100ft+ elv, trails with friends)
Fr - PM: 1600 8x200, WU/long WD, Total = 11 (w/ gf)
Sa - AM: 5 @ 8:40s (w/ gf)
Su - AM: 19 @ 7:25s (with friends)
Total ~ 72
Tu was out in field all day (on feet in heat) and the workout didnt go well
Tu workout went 1:35 1:37 1:35 1:39 1:39 1:43 37 38 37 38, 300rec on 500s, 400 rec on 200s
Wd workout went 6:07 6:07 6:02, was surprised it was that easy, in trainers
Fr workout went 5:41 35 36 35 35 35 35 35 34 , 400 rec. also in trainers
Sunday LR was 7:20s for the first 16 then 8s for the last three, was feeling bad(no energy) and got dropped by the guys I was running with.
Wanted to hit 80+ this week but couldnt find the motivation to double either Mon/Tu/Th or Sat all of which I debated doubling, little lacking of motivation, might take a down week next week which includes a mile road race on wed, and a 30k trail race on sunday
Male,33, 6ft 170
7/9-7-15
3 swim sessions
20 mile bike
15.5 mile run
2 gym sessions
Foot is slightly better. Ran for 50 min yesterday and it felt great all day. By the end of the night I thought I could run again today, but it's bothering me so I'll take a rest day.
Swims have been 2600 yds per session and going great. Really enjoying it. The biking..not so much. I just do it cause it's seems to make my feet better.
Week starting 13 weeks from marathon:
M - 6 @ 9:04
Tu - 4x1200 with 400m recoveries in 4:29, 4:30, 4:25, 4:18 (targeting 4:23 to 4:37) finally figuring out the feel on these, grooved the last one just because I could. 8 total.
W - 6 @ 8:30 (moved from Friday)
Th - off (moved from Wednesday). Flew out of town for a meeting in the morning and back home that night. Long day even without a run.
F - 7 @ 6:44 + WU/CD for 9 total. First mile was apparently 7:01 and the last six 6:38-6:45. Still need to think about adding strides or pickups to my warmup jog it seems. Early morning probably doesn't help. (Moved from Thursday)
Sa - 10 @ 8:19
Su - 8 @ 7:45. Not getting out there before the sun was a mistake.
Total 47 @ 8:03
Some left Achilles achiness later in the week. Might bike tomorrow, but it's not affecting my stride yet so will probably run.
GT - Yes, adding just 4x :15-:20 strides before doing the MP work will make a huge difference.
My workout-day practice that I have carried over from Hansons training:
15:00-20:00 very easy jogging, straight into 4x :15-:20 pickups untimed, fartlek style. Sometimes I use telephone poles, sometimes random landmarks (“run from here to there”), sometimes just go and stop whenever I am ready. If I am still feeling sluggish, I might add one or two more. Then I stop and stretch for a couple minutes.
Then I reset my mind, breathe in, and I am mentally ready to find and settle into MP. I treat the tempo portion as it’s own run. If I don’t do that routine, especially early in the morning, than I will be all over the place for the first couple miles (pacewise) for the tempo segment...
Comments tomorrow
Not Race Report
1 mile Weather is mid 80s and the sun is starting to set. The plan was to try and get out hard and see what I could run solo. 15 min warm up jog feeling good. During my skipping & marching drills my L calf is hurting and I figure I'll see how the strides feel. Still on the wrong side of pain vs soreness during strides so I decide to pull the plug and DNS. Still got to cheer some of my friends on, two of whom ran their fastest miles since college, which is especially impressive for a guy in his mid 30s.
I've thought about trying to race a 5k tomorrow but why risk anything serious. If people go back through my training logs I've had this calf niggle on and off for ~2.5 months and spraining that same ankle a month ago didn't help at all. I think my body is finally telling me (or at least I'm finally listening) to take a chill pill. Effectively I'm stopping my racing season short by 2 races and 36 hours.
Going to take a week and a half or so off and then start a general phase for some 5k-10k stuff this fall. I'm not worried about the injury long term as it seems lower intensity, longer runs don't seem to irritate it.
A bit disappointing to finish up like this, but I can't be anything but happy with the first 6 months of this year. My experiment to do all of my training by effort has paid off really well. ~80% of my workouts were timed intervals and the workouts where I did run measured intervals I just used my watch to record and didn't check times until after the workout. The couple or workouts I ran with a partner I asked him not to tell me how fast we were running.
Last year I was focused on the 800 and didn't balance my training very well. I improved my endurance this year compared to last year.
2017
400 55.8i
800 2:01.9
1200 3:19i
1mi 4:46
5k 17:59
2018
800 2:05.6 (still don't have results from 2nd 800)
1mi 4:31 road (fastest mile since high school)
5k 16:53 (fastest 5k since high school)
8k 27:49 PR
10k 36:34 PR
For anyone interested, here are my yearly best 1500/1600/1mile performances from ages 15-23
2010 - 5:02 (1600)
2011 - 4:40 (1600)
2012 - 4:27 (1600)
2013 - 4:29 (1600)
2014 - 4:52i (1mi)
2015 - 4:38i (1mi) & 4:16 (1500)
2016 - 4:46 (1mi)
2017 - 4:46 (1mi)
2018 - 4:31 (road mile)
This is probably my last year focusing on the short track stuff although I have this harebrained idea that I want to go for sub 16 on the track next spring.
Thanks everybody.
Oi oi, I'm going to TRY and start posting on here again. Regularly. Always read it but not as up to date as I'd like.
Pewow - I don't see any reason why sub-16 wouldn't be possible. I've never run close to 4:31 (4:24 1500 two years ago and a 4:29 1500 this summer) but ran 15:53 in May. Consistency and a lot of HMP workouts were the keys to my buildup I'd guess.
Me - goal is in 4.5 weeks. Wednesday night 5000m in what should be the best 5000m open meeting in the UK this year. 160 entrants, 78 of them under 16 minutes. Not sure which race I'll be in but it should be really tight groups and good pacing. 8 workouts to go.
Went on vacation for 3 weeks a few weeks ago and I'm currently building back up to where I was in April/May. I'm pretty close I feel. I'd also say it's been the hottest summer on record in the UK, 85-90 every day and I'm just suffering in it. Not used to it at all.
M - Easy
T - 10 x 600m off a measly 45 secs recovery. 1:54 for first 6 reps, then slipped to 1:56-58
W - Easy
Th - 3k in 10:25 then 10 x 300m in 53/54 secs off 1 min
F - Rest
Sa - 3000m race in 9:26.
Su - 17.5 easy
61+ total
Race was decent. 2:30pm, so bright, HOT sun and a bit windy. Had to lead after first couple laps sadly and got outkicked in last 80m. 3:10, 3:10, 3:06 splits. PB but certainly will be looking for a 9:10 or so in my last 3000m of the summer. Potentially have 2 left, we'll see.
DietBacon - Hope your move is going well, hope to hear from you soon!
Hey all,
I unfortunately missed the thread last week. Was dealing with some ear problems that limited my running to 21 miles at the beginning of last week and kept me out Monday through Wednesday of this week. Everything seems to be returning to normal now, so I'm looking forward to getting back on track. It's always tough dealing with a setback right when things are starting to go smoothly, but I felt fine coming back this week, which is great!
Tentatively planning to run a 5k on July 26th to feel what it's like to race again and build excitement. I think that 16:30 would be a fine time to run, although maybe that's too ambitious. Only one way to find out.
Monday: 0
Tuesday: 0
Wednesday: 0
Thursday: 8.5
Friday: 7, progression building down to 5:50 pace for the last 2.5 miles
Saturday: 6.5
Sunday: 10
Total: 32 miles
S - 8 easy 7:42 avg
M - AM 13 with 6 @ 6:12 avg; PM 6 easy 7:12 avg
T - 12 easy 7:27 avg
W - AM 8 easy; PM 2-mile road race, 1st place in 10:00
Th - 12 easy, no watch
F - 8 easy, no watch
S - AM 14 miles with 6 @ 5:59, 1 E, 8 x 200m (33.0 avg); PM 6 easy 7:12 avg
Total: 97 miles
Really happy with the week. My legs are feeling pretty good with the bump in mileage.
Sub 6 - Very smart of you to cap the long run at 15, your head is in the right place 3 months out from the race
runrince - Hope the prednisone does something, sadly I always have trouble sleeping while on it
talldark - Enjoy the break from doubles, solid week again
Stonecutter - Nice week, enjoy the day off
Outside - Awesome thursday progression
RunGuy - That's a busy Saturday, I'm impressed.
Smoove , RunnerSam - impressive volume
pewow - Congrats on the successful season, I have no doubt sub 16 is right there with your background. Threshold and longer interval work should do wonders.
HHH - welcome back
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. 8mi Easy 7:58 avg
Tues. 5.1mi as 2up + 3x1k 90s rec.(3:38, 3:42, 3:54) + 1down
Wed. 7.1mi Easy 7:56 avg
Thurs. 7.2mi Easy 8:18 avg
Fri. 6.1 Easy 8:28 avg
Sat. Off traveling
Sun. 12mi Easy 8:03 avg
Total 45mi
Beach week #2 Not much interesting going on this past week. Tuesday's workout was supposed 4x1k but I cut it short due a false alarm with intestinal upset that hit toward the end the third interval. I'm going to need to get the weekly mileage back up since I will getting back into a marathon specific training plan sometime in the next few weeks.