I will go ahead and get it going this week Hope everyone had another great week of training.
M 6ft 161
Next race. 5k 8/11
Sun - 5 + 40 bike
Mon - 5 + 22bike + 45min lifting
Tue - 5 + 8bike + 30min core
Wed - 5 + 22bike
Thu - 0 + 35bike
Fri - 6 + 15bike + 45min liftin + core
Sat - 4 + core
Totals. 6 days running 30 miles
6 days biking 152 miles + 1.5 hours lifting and 1.5 core
Good all around training week for me. Gaining some foundational strength and aerobic strength. Piriformis nagged me all week until end. Friday I got in a pretty fast quarter of 76s and some hard strides. And Saturday was my first totally pain free run in a month since it flared... so looking good. If I can get a little turnover work the next few weeks I may have a decent 5k in me. This week hope to get around 40 miles running + bike and then taper off the bike race week and hopefully get some kind of insane super compensation!
Hope everyone is doing well and staying healthy or getting healthy.
Correction - Friday should be 25 bike.
M - 40' uphill walking on treadmill + 40' lifting
T - off
W - 45k bike + Physio treatment
Th - off
F -Physio treatment + 1h lifting + 20' bike
S - off
S - 55k bike
I found out that I am foam rolling the wrong way. Physio showed me how to do it. It is now even more painful.
Have three more sessions lined up over the next 10 days a d hope to be back running thereafter. In the meantime I am trying to not get out of shape too much but also trying to mentally recover a bit.
RRR - hope the piriformis is gone for good!
Happy running to all.
Leaderboard
Smoove 91.9% (15K...49:17)
statfanatic 89.08% (1 mi...4:10)
Bdubs 85.21% (8K...25:45)
Jewbacca 84.2% (HM...1:10:19)
outsiderunner 83.55% (10K...36:27)
Allen 83.17% (15K...59:59)
pewow 82.14% (1 mi...4:31)
HHH 80.04% (5K...15:53)
Sub 6:00 79.4% (10 miles...55:31)
Stone Cutter 79.12% (5K...17:11)
hantph96 78.56% (5K...16:33)
Still Improving 77.6% (5K...19:00)
Tall dark roast 76.21% (5K...17:10)
RunnerSam 76.01% (5K...17:04)
Runrincerepeat 74.9% (5K...17:12)
Coach Jeff 72% (5K...20:23)
M34, 5'10", 164 lbs. of aches and pains
Goals
1) Stay healthy
2) Volume (about to plateau mileage, but would like to log a 100 next month)
3) Detroit Marathon (10/21), somewhere about 2:30
4) Annapolis 10 miler (8/19), under 55 if weather cooperates
Recent
10 miles: 55:31 (Cherry Blossom, April)
Marathon: 2:37 (D.C., March)
Mo: AM - 8 @ 7:16. Stayed close to home due to storms. PM - 5 @ 7:00 on treadmill.
Tu: AM - 10 @ 6:54. Rain. PM - 5 @ 7:00 on treadmill
We: 10 @ 7:02 (started at 3:58 a.m.) No rain.
Th: AM - 1x400 (73.9), 12x200 (35.0 avg.) on track, equal distance recovery. 9 total. PM - 5 @ 7:00 on treadmill
Fr: AM - 5 very easy. PM - 6 very easy on Mall.
Sa: 20 @ 6:22. Second ten faster than planned: 6:25, 6:16, 6:20, 6:04, 5:45, 5:47, 6:14, 6:05, 6:13, 5:24.
Su: 8 slog
Total: 91 miles, most since 92 the week ending 5/3/2009. (Could’ve said the same about last week’s 85.)
Between work and stormy weather, it was hard to do long sessions, but found an hour here and there to sneak in some extra short runs.
Wednesday may have been a PR for earliest start to a run.
Finally some "speed work" on Thursday. My legs were pretty flat, and quick 400s seemed too taxing after trying one.
First true long run of the cycle on Saturday. Legs still felt rough for the first several miles, but lopes ended up eventually. Probably hammered the second half more than I should’ve. Next week might be a more disciplined 22.
Next week, shooting for 90-95 miles. Debating which elements (hill reps, 20-30 min tempo, medium-long) to try to fit in mid-week.
Trying out the New Balance Zante. The insoles gave me some problems on the long run (bunched up), but otherwise like them. Still have some miles in the DS Trainer, and plan to rotate. Thinking about marathon flats. (Zoom Streak? Adios Boost?)
This month marked 20 years since I went out for cross country in 9th grade. Other than injuries and brief post-season breaks, been doing this nonsense just about every week since July '98.
Drinking plenty of coffee, and have plenty of beers in the fridge (for now).
Only 12 weeks to go... {gulp}
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: 7 miles 7:57avg
T: 7 miles 7:50avg
W: 4 miles 7:45avg. Had to run at 1pm (91 + 77 and full sun) due to a dentist appt. later in the evening so I cut the run short on account of the heat.
R: 5 miles 7:30avg followed by 8 x 200 w/200 jog at 5:20-5:30 pace
F: 7 miles 8:14avg
Sa: 7 miles 8:13avg
Su: Planned 10 miles in the PM
The 200s on Thursday averaged out close to goal 5K pace. In hindsight, I think 150s are better because I was really starting to feel the burn those last 50 meters and that is not the purpose here during a mileage-building phase. I would like to do more strides throughout the week but between my achilles, hip, and recent vacation I’ve been trying to just keep things afloat.
Compared to last summer when I overtrained and was sidelined for nearly a month, I’m satisfied with my progression this time around. The long run is going up to 10 miles later today...it’s been a year since I got to double digits comfortably...I’m now running close to 50 miles per week...and if I can stay healthy I can see my race times improving without having to do any race specific work.
Hope everyone has a great week!
Some comeback weeks for you guys - not exciting, but that doesn't mean they aren't important.
My week:
M - 11 easy
T - 7 easy
W - 2 up; 3/2/1 miles at tempo effort (5:30 avg) w/:300, 2:00 passive rest
Th -12 easy
F - 20.25 with middle ten moderate to moderately hard (6:17 average)
Sa - 10 easy
Su - 10.75 (anticipated)
80 total (anticipated)
I think my weeks are most often described by myself and others as "solid" and "steady..". This week was more of the same, yet it felt different for me, like it was meaningful.
- First week back to 80 miles since March
- including a 7 day stretch at 90 miles
- Two quality days for the first time in a calendar week in a while
- Quality efforts were under control while being challenging and done in accordance with my plan
- All of a sudden I've put together 10 weeks of 60 miles per week on the average (59.7)
- 75+ mpw average over the last 4 weeks
-4 straight weeks with runs of 20+
- weight down from 151 earlier in the summer down to the 147 range, so getting closer on that front too
Again, nothing spectacular, but kind of like "moving day" Saturday in golf - I'm not winning anything (like reaping major fitness gains evidenced by faster training times) this week, but I feel like I may finally be putting myself in position to win those things with this week and the cumulative effect of what I've been doing.
hantph96 wrote:
M - 40' uphill walking on treadmill + 40' lifting
T - off
W - 45k bike + Physio treatment
Th - off
F -Physio treatment + 1h lifting + 20' bike
S - off
S - 55k bike
I found out that I am foam rolling the wrong way. Physio showed me how to do it. It is now even more painful.
Have three more sessions lined up over the next 10 days a d hope to be back running thereafter. In the meantime I am trying to not get out of shape too much but also trying to mentally recover a bit.
RRR - hope the piriformis is gone for good!
Happy running to all.
My week was pretty normal.
Monday: 45' at 5:15 min/km
Tuesday: rest
Wednesday: 50' at 5:05 min/km plus some 100m strides
Thursday: rest
Friday: 40' at 4:45. This was supposed to be at 5:00 but I can't seem to lock my legs at the prescribed pace. I figured during the run that this is reeeally close to my tempo pace... So I felt the legs heavy after this.
Saturday: 20' at 5:30 + 10' at tempo pace (4:35-4:40) + 20' at 5:30 min/km. Felt really great. Warmed up and cooled down with my dad who had a long run towards his first Full Marathon. Really nice to be able to support him during this journey.
Sunday: rest
Pretty basic week. I'm flying now to Boston and staying for 4 days. Then 3 in Washington, 2 in Philly and the next 7 days in NY, so if anyone has any kind of tips on where to run or even some company for an easy run just @ me!
Hantph, I follow you on strava and I get nostalgic with your routes... The same ones I used to run in when I was in wien...
PutoMiudo - Where in Washington will you be staying? I can put together some suggestions.
Sub 6:00 - Nice job in busting 90. Impressive long run, too. Congrats on the 20 years of doing this nonsense.
Smoove - Nice volume. Things are picking up for you. You still have plenty of time to go before Chicago.
RRR - Good week and it is good to see you feeling better.
Me...M49, 5’6”. 125
Goal = pound away
M: 10.13 at 6:48 overall...hilly...6:37, 6:25, 6:28, 0:51 to finish
T: 10.33 at 6:53 overall...hilly...kicked my can some
W: 11.75 at 6:49 overall
T: 10.5 at 6:51 overall
F: 10.13 at 6:47.5 overall...hilly...6:37, 6:37, 6:31, 6:22, 6:17, 0:49...felt good in the last five
Sat.: AM: 11.25 at 6:52 overall...hilly...sluggish, but then got rolling...6:39, 6:32, 6:34, 6:14, 1.33 to finish
Sat.: PM: 6.25 at 6:35 overall...7:24, 6:45, 6:42, 6:30, 6:17, 6:04, 1:26...felt good
Sun.: 5.13 at 6:47 overall...sluggish
75 miles
Happy to get in four hilly runs, as opposed to 1-2 in a typical height of summer week.
Have a great week!
RRR: "Pain free" are two good words. "Free pain" is what you'll be dishing' out soon.
hantph: Foam rolling the right way hurts more. I've figured that out, too. But after, it's good.
sub 6:00: With 3 months till your marathon, don't want to peak too soon. I vote for mid-week medium long.
TDR: That's got to feel good, comparing year over year! Congrats! You're playing with house money now.
Smoove: You have certainly clawed your way back. Your training has been like the slow, patient drawing back of the bowstring by a skilled archer waiting for the right moment...
Puto: Enjoy the northeastern USA. I miss it!
OR: I assume the new job will complement rather than impede your training, right? Glad to see various elements coming together for you.
Male, 50 yo, 5’7”, 127 lbs
Goals: sub-40 10k, sub-90 HM
Upcomingish Races: 10/06 10k, 11/04 HM
M: 61 m 142 bpm (Road, 272 ft)
T: 59 m 153 bpm (Road, 177 ft)
W: Sick
T: 5km TT Event with WU/CD
F: 61 m 139 bpm (Road/Trail, 915 ft)
S: 75 m 141 bpm (Road, 322 ft)
S: 102 m Progression with 25 min at hi-aerobic HR uphill (Road, 450 ft)
Total: 7:02 - 44 miles - 2185 ft
Highlights: The 5k TT Event: I feel like I’m starting to understand pacing the 5km now, how it’s supposed to feel at various stages...a process of calibration. If my sched permits, I’ll do it again at the end of August.
Lowlights: Food poisoning.
Week 2 HM Training: About the same volume but increasing intensity a slight little bit. Aside from incorporating some hill sprints at the end of a few runs, still not doing too much differently from what I have been doing. Hi-aerobic still set at the 170 level. I’ve built my aerobic base; now strengthening in preparation for more intensity.
Oh, and for Gordon: Metric Satanic for the week!
https://drive.google.com/open?id=1F9Zse9ywKrQQ2nujSwzNB0v41KiZtIX0
What did I hit to cause that? Or was it the satanic reference?
hantph96 wrote:
I found out that I am foam rolling the wrong way. Physio showed me how to do it. It is now even more painful.
What is the correct way?
I have a trigger point ball. I will put it on that glute and sit all my wait on it and roll back and forth. It’s unbelievable how much it hurts.
Coach Jeff - I gather the new job should complement my training.
11 weeks out from marathon.
M - 6 @ 8:17
T - 3x1600m with 600m jogs @ 5:47, 5:48, 5;46 (is what I remember from my watch for the last rep, but the uploaded app data claimed 5:41...it was early so it's possible I wasn't paying close enough attention). 7.8 total
W - scheduled off, mediocre (at best) round of golf
T - 7 @ 6:45, 10 total.
F - 6 @ 8:31
S - 10.5 @ 8:57 on mountain bike trails so effort was higher than pace
S - 10 @ 7:34. Out at 7:44 & back at 7:24
Week total 50.3 miles @ 8:03 avg.
Nothing to complain about this week.
M38. Chicago. Sub 2:40 or bust. #stopsmoove
How AJ Got His Groove Back:
M - 10 easy
T - 4 x 1600 @ 5k pace w 4:30 rest. Goal = 5:2x. Result: 5:23, 5:29, 5:27, 5:29.9 (8 total). Gut check. Wanted to quit after 2 but given what a wuss I’d been last weekend I made myself suck it up. With lower humidity this week Mid 80s never felt so good.
W: 10 easy
Th: 10.5 easy
F: 10.2 easy
S: AM 10 easy / PM 5k race - 16:57 (7.1 total). 6th overall. 1st in age group.
S: AM 8.2 easy / PM 6 easy planned
Total = 80 Miles
Race Report:
After peaking for the time trial and a couple down weeks I contemplated pulling out of this, but I had it as a workout on the plan, it’s a solid field, and it’s the only evening race around here, which I love, so I sucked it up. Did my normal warmup (2 miles easy), stretched and strapped on the vaporflies, did 6 strides, and was ready to rumble. Goal was to get in a good workout and if the stars aligned make a run at my PR (16:40).
Got out well in 5:16 thanks to a big downhill the first mile. I was probably 12th at that point. Reeled in 5 or 6 during the second mile, which was net flat with a quarter mile uphill then long gradual downhill. Mile 2 split was 5:32. Tucked in behind the sixth place guy at the 2 mile mark momentarily to catch my breath then moved on around when he looked over his shoulder. He said something about wanting to run 16:xx. I told him that was doable and invited him to hop on the AJ train, but he had gone out too fast and was headed in the wrong direction.
The third mile includes a long uphill so the split was a bit slow, as expected: 5:36. I’d also run out of people to chase as 5th place was out of reach. Last .1 was recorded at 4:56 pace for a total time of 16:57, so I def had some gas left in the tank. Felt relaxed and in control the whole way. Did not get passed by anyone after the start, which i take as a sign of a well-executed race. Didn’t set a PR but it was a solid effort and good result all things considered. Temp of ~87F and dew point of ~65. For reference I ran 17:08 in this race last year in similar conditions.
More than anything I’m just glad to be back on the horse.
RRR - Nice week, Good to see some more running volume.
Sub 6:00 - Heck of a week. Very solid long run. I think a tempo of some sort would probably make a lot of sense next week. If I recall correctly it's been a few weeks since you've had a sustained effort at race pace or a hair under, which I think would really help with the 10 miler coming up. That being said, you've been doing this about as long as I've been alive, so…
TDR - Nice week. Staying healthy enough to train consistently is obviously a huge part of being able to continue improving.
Smoove - Solid week. (Sorry, couldn't help it). Seriously though, a lot of things to feel good about in there.
Coach Jeff - Good week, especially the 5k. Racing takes practice, but I think you're definitely capable of a mid-19 performance.
GT - Nice week, I'd claim that 5:41 in your shoes.
AJ - Good to see you back on track. Looks like a quick mental break was a good thing for you, and it sure doesn't look like you lost anything physically.
My week:
M - 10 miles relaxed, 6:21 avg.
T - 8 miles relaxed, 6:20 avg.
W - 4 miles wu/cd, 8 mile fartlek (8,7,6,5,4,3,2,1 on, 1 off) in 43:00
T - 6 miles very easy, 6:42 avg.
F - 8 miles relaxed, 6:20 avg.
S - 5 wu/cd, 400 cruise to get the Heart rate up, 4x200, 1600 T, 4x200, 1600 T, 4x200.
Splits:
69 *60 seconds*
29.34, 28.67, 28.91, 28.61 *90 seconds*
4:52 * 3 min jog*
27.42, 27.37, 26.86, 27.11 *2 minutes*
4:54 *3 min jog*
26.77, 26.48, 26.57, 26.11 *2-3 minutes*
S - 16 miles, pretty relaxed, 6:30 avg.
AJ - That is some solid racing. Nice job in the heat.