Starting 4 weeks out from marathon...
M - 9 @ 7:57 (8 scheduled)
T - 3x2mi with half mile jogs 12:56-12:50-12:49. 10 total. (target GMP-10s)
W - 5 @ 8:43 (rest scheduled) + 9 holes walking 2-man hold scramble in 36.
I was really inspired by Smoove's story last week of aribtrarily trying to hit a new weekly mileage milestone because it was in reach, then going over the edge and having to crawl his way to the start line, so I went for it and ran on my offday.
T - 10 @ 6:39. 13 total. (target GMP)
F - 7 @ 8:04 + 18 holes carted 4-man golf scramble in 59.
S - 8 @ 8:05
S - 19 almost as suggested by Slo: 6mi@7:40, 6mi@7:12, 5mi@6:37, 1mi run 'to the barn' in 5:47 (so last 6mi@6:28), then 1 mile cool down for total average pace of 7:10
Total 71 miles @ 7:35avg . 27 holes golf scramble in 95.
I'm also finally consistently weighing in sub-180. Much better than the 205lbs I weighed when I signed up for this race.
In conclusion,
https://www.youtube.com/watch?v=ognnZ3r2qyQ&feature=youtu.be&t=2m51s
Thanks for starting us off Gordon. Happy World Record Day everyone!
Male, 50 yo, 5’7”, 127 lbs
Goals: sub-40 10k, sub-90 HM
Upcomingish Races: 9/27 5k TT event, 10/06 10k, 11/04 HM
M: 10km easy with 6x12seconds hill sprints
T: 13k: WU + 8(1min hill repeats@5k effort/jog back) + CD
W: 16k commute Mac on the back
T: 10k Easy
F: 14.8k Threshold Workout: WU + 15min@4:11/km serious tailwind + 4 min jogging recovery + 15min@4:16/km serious head wind + CD
S: 8k hilly Recovery
S: 27k: 24k progression + 3k CD
Total: 9:37 - 100.2KM - 2700 feet
Highlights: Maybe hitting the threshold workout? Watching the Berlin Marathon was pretty sweet, too. Getting my Boston confirmation? 2nd metric century in 3 weeks?
Lowlights: Still struggling with heat/humidity and work scheduling and sleep scheduling. My work is more flexible than most people, so I really have no right to complain.
HM Training (7 weeks to go): Still no breakthroughs... no indication that I’ll be in sub 90 shape in time for this race. With only 7 weeks to go, my nicest run this week was at 80 +76... not really conducive to getting much done. Not feeling down, just beginning to consider that I may not be able to get where I wanna be before race day.
GT - Nice week. 205? 180? How tall are you?
6'2". I was just under 180 for the last marathon and then I put on about 25lbs of sympathy weight when I kept eating like I was pregnant or marathon training during my wife's last trimester and the ensuing first couple months of parenthood, but I wasn't running at all.
RRR aka R3. 6ft 155.3
OUC Orlando Half Dec1
Only race that matters. H Town Half Jan 20
4 -5ks and 1-Hilly Half between 29th and Dec 1
Sun -8 Am @ 7:19 6 PM @ 7:47
Mon - 8@ 7:45
Tue - 9 including 6x800@2:51 90sec rest. 4pm
Wed- 6 Recovery/Easy
Thur -9 Am 4up 4.5 straight LT (6:11-6:04-6:03-5:59-2:55) .5 down.
PM 4
Fri - 8 @ 745 (8:20 to 7:00)
Sat - AM 10 @ 7:35 PM 3 shakeout
75 miles total running
100 miles on Aaliyah (the single speed)
0 (zero) beers or alcoholic berverages
Great week for me good volume and 2 workouts coming off the 3 race 8 day stretch. I was happy w the CV type 800s on short rest (90s just enough to piss me off) and the 4 1/2 mile tempo was great. The first mile was the hardest at 6:11 took me a mile to find the rhythm. That last half mile felt good stretching to 5:50 pace.
Also got good volume on the single speed bike. That extra 5-6 hours a week will pay dividends not to mention it helps my legs recover and I just like it.
The diet is on point.. the extra weight is flying off over the last 10 days.
Feeling like a million bucks.
I look forward to the training weeks ahead for myself and especially others.
Kipchoge is the greatest runner of all time.
Solid work Jeff. Gordon - taper time is coming and you are looking good going into the taper.
Another solid week for me. Still a B+, but this and last week we're both closer to A- weeks than any other weeks I've had.
M - 10.25 easy
Tu - 6 easy
W - 10.25 with the first 5 as a profession (finishing around 5:33) and last 5.25 easy. A variation on a Stone suggested workout, with the progression shifted onthe early part on account of it being 91/76 dew point when I ran.
Th - 6 easy
F - 6 easy
Sa - 5k race: 16:28, 3rd place; 8.25 total
Su - 20.25 easy
67 total TAUs, all runnning miles
Plantar fascia is rough, but not stopping me from getting core workouts in and won't stop me on race day. Doc visit for that on Thursday.
Race yesterday went well. 81/79 temp/dew point at the gun. I knew I wouldn't do much better than 3rd before the race because the top local guy was back in town a guy from about an hour away and who handily beat me last race showed up again. 5:15/5:20/5:20 splits with a downhill first mile. A guy who I beat handily in past races went with me and hung tough the whole way - it was nice having company during a race and it forced me to have to actually race. I threw in a few surges on him and responded to the first one but not the second or third. I let him back in because I didn't want to run the entire last mile solo, but threw in a final surge a half mile out and out :05 for a good strong effort. Slow time, but not awful all things considered. I was happy with the effort I gave.
Male, 40, 5’11”, 170ish lbs
PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)
Goal Race: Houston Half Marathon (1/20/19)
Goal Time: TBD
M -
Rest.
T -
PM: 4 miles (32:59). 8:15/mi.
W -
AM: 4 miles (31:49). 7:57/mi.
Th -
AM: 10 miles (1:34:00). 9:34/mi.
Paced my 4 hour marathoner’s workout. 5 miles easy, 4 mile progressive tempo (9:15–>8:55/mi), 1 mile cooldown.
F -
PM: 9.3 miles (70:00). 7:33/mi.
20:00 jog. 30:00 of 1:00on/1:00off. 20:00 jog. 6:37/mile average for the 30:00 (4.53 miles).
Sa -
AM: 12 miles (1:42:04). 8:30/mi.
6 miles solo (7:57/mi), 6 miles with Lady Stone (9:04/mi).
Su -
AM: 10.6 miles (1:33:04). 8:45/mi.
4 miles solo (7:49), 6.6 miles with Lady Stone (9:19/mi).
Weekly Total: 49.9 miles
Year to Date: 1,481 miles
Good week for me after the marathon last weekend. Friday’s fartlek was a nice surprise. Legs felt ready to turnover rather easily.
Great weeks so far everyone.
Hope everyone else had a great week.
GT- closing with a 5:47, nice. looks like there’s more in the tank.
Solid training weeks across the board so far. I’ll do some more comments later.
Coach Jeff- congrats on Boston.
Smoove- get your body right man- it’s time to hammer. honestly i would be sort of apprehensive going into that racing situation with basically no training indicators run in similar weather conditions to what race day will(hopefully) be like. You have more racing experience though. The marathon can be a tough one to “feel” early in the race though.
R3- keep the great momentum sir, stay healthy and don’t overdo it. good week.
Stone- back in the game I see
Training- tuneup half in 3 weeks, Philadelphia Marathon in 9 weeks
m- 11 + 8 x 100m strides in 17”
*t- AM- 4 x 2 mile on park loop, avg. 10:59, 3’ recovery. PM- 5
w- 9/5
th- 12 + hill sprints
*f- AM- 7 miles continuous alternating 600 float/1k brisk, on the road. Averaged 5:34/1600, 5:36/mile. PM- 5
s- 20 medium, 7:02 avg. last 5@6:20
su- 8/4.5
100
On Tuesday I had pretty good conditions. Friday was a bit sticky for me... 68 with 100% humidity. I’m starting to get reasonably fit. Not where I want to be, but close to PR shape at least. I think that, with a decent race, I should be good for a 1:12 at this upcoming half. A PR (sub 1:11:3x) would be nice, and a 1:10:5x might take some voodoo magic.
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:19 ( June 2018)
Goal: Feel Healthy Again
S: 6 x 2:30 min pushing w/ 2:30 jog
M: 30 min very easy w/wife
T: 60 min steady
W: OFF
R: 47 min easy
F: 30 min very easy w/wife
S: 45 min fartlek
Still fighting some kind of cold/infection that I probably got from the cesspool of germs known as elementary school. I have found great freedom, however, switching over from miles to minutes and running as fast as I feel like it on the day. Official training for the Miami Half doesn’t begin for me until October 8th. I’m trying to get some people to join but everyone is scattered, one guy doesn’t have a car, another guy lives too far, and not everyone likes to run at the same time of day.
I will update the leaderboard later today. HHH, how old are you again? I want to factor in your 15:49.
Hope everyone has a great week!
RRR - loving that positivity
TDR - 33. Doesn't move me on the leaderboard sadly, AJ still have me by single grey hair.... Really great to see you've found a system that allows you to run and remain chill about it. For me it was switching from mile to KMs on my watch. Simple as that.
Gordon - What on earth is golf scramble?!
Slo - I don't think voodoo counts as cheating. Go for it.
My week
M - 5m easy
T - Off
W - 3.8 miles with 5 sets of hard 1 min strides
Th - 5000m in 15:49.7 for a PB.
F - 5m easy
Sa - 8.6 total including a 2.9 mile relay leg in 15:28
Su - Waiting for nightfall and then going for 15-16 miles easy
I'll finish the week at 45 miles - low but obviously I feel it's worthwhile with the 5k PB.
Yesterday ran my first road relay on the fall - Surrey Champs. Much more low key than next weeks (South of England Champs) but good to get out and run hard. Course has a massive 180 ft hill that lasts about 500 metres. Hard up and very hard down. So pretty happy with that race too but took it out of me. By my leg the field was spread so it was a 100% solo effort.
Next races are the relays next weekend then a fairly hilly half the weekend after.
Nice work, guys!
So, now we have a new WR to chase. That guy is a machine...2:01:39. Wow.
Me: M49, 5’, 6” 125
goal = pound away
M: 14.13 at 6:33.7 overall...hilly...finished 6:28, 6:25, 6:25, 6:30, 6:21, 6:15, 6:03, 5:54, 0:51
T: 10.5 at 6:42 overall...6:28, 6:24, 6:14, 0:50 to finish
W: 11.13 at 6:41 overall...hilly...6:26, 6:32, 6:43, 6:26, 5:56, 0:50 to finish
T: 10.51 at 6:33.6 overall...6:26, 6:22, 6:15, 6:11, 3:09 to finish
F: 11.13 at 6:40.7 overall...6:36, 6:29, 6:36, 6:15, 0:48 to finish
Sat.: 16.13 at 6:39 overall...hilliest route...6:25, 6:30,, 6:29, 6:34, 6:30, 6:32, 6:29, 6:31, 0:50 to finish
Sun.: 8.6 ta 6:34 overall...6:20, 6:22, 3:44 to finish
82 miles
Set a new mileage PR this week. Old PR was 80, in June of this year.
Happy running, everyone!
M38 Chicago
Sub 2:40 or bust
M: am 10.6 easy pm 6.5 easy
T: 10 easy
W: 4x2miles w 2 min rest on roads (5:58, 5:49 / 5:50, 5:50 / 5:59, 5:56 / 5:54, 5:55) - 12 total
Th: 11.2
F: 10.2
S: aborted 13 @ M run, got 8.5 at 6:24 avg before pulling plug and jogging it in - 15.2 total
S: am 12 easy pm 2.3 (planned)
90 total miles
Happy with the workout on Wednesday. Not happy with yesterday’s run. Weather was crap. Work not cooperating. Not sure how much I’ll get to run this coming week with an out of town trial. At least it will be cooler in San Fran.
Male 50 5'8" 133lbs
PRs
Marathon 3:02:58 May 2018
10mi. 1:06:45 March 2018
5k 19:00 June 2018
Goal Sub 3 Marathon, CIM Dec. 2
Next Race
10mi. - Sept. 30 Goal 1:05ish
Mon. 7mi - Easy 8:16 avg
Tues. 7.1mi Easy 8:09 avg
Wed. 11mi as 2up + 3T + 2T + 1T + 2.5down (7:17 +69ft, 7:12 +59ft, 7:14 +79ft)(6:41 -69ft, 6:31 - 72ft)(7:25* -30ft) 1min jog recovery for every T mi.
Thurs. 7.1mi Recovery 9:01 avg
Fri. 7mi Recovery 8:58 avg
Sat. 16.4mi as 9 Easy + 2x2T + 3 Easy (6:26 -85ft, 6:34 -75ft)(6:32 -36ft, 6:49*)
Sun. Core and hip work planned
Total 55.6mi
Lucky 7s and pretty good week for me with a small bump in volume and feeling decent today. I hope to continue that trend. I'm sticking with perceived effort for workouts until the heat subsides. I really hope to see some magic when the cooler temps finally arrive. The asterisk on the final splits on each workout are there because that is not an accurate pace since each of those splits contained 3 180° turns so I could finish the workout near a water fountain. GPS watches lose a bit with turns like that.
Hi all,
A bit lower week for me in terms of volume, but two good workouts and a nice long run made this a good week for me. I'm now two weeks out from my first race of the fall season, an XC 8k on 9/29 with the local running club. While my PR of 25:39 is out of the question right now, it will be fun to get out on the course and see where I'm at. I also finally caved and got a GPS watch so I should be able to provide more pace data from now on.
M: Off
T: Hill workout: 8 x 250m uphill at ~3k pace with about 400m jogging of recovery. Did this one in the rain with a group of about 6 guys. Form felt good going up the hills but was pretty winded by the end of it. Warmup and cooldown for 9 total.
W: 3 easy (7:15 pace), busy day in lab and legs were sore.
R: Fartlek: 6, 5, 4, 3, 2, 1 on with jogging rest for half the time on rolling terrain. Started off at 5:36 pace for the first segment and ended at 5:15 pace for the shorter ones. Felt alright, but it was definitely a challenging effort.
F: 7 easy (7:18 pace)
S: 13 mile LR (6:55 average). Nice string of miles from 6-10 (6:43, 6:48, 6:43, 6:28, 6:29) before taking the last three easy.
Su: 8 easy (7:10 pace)
Total: 48 miles, 6 runs
HHH Runner wrote:
Gordon - What on earth is golf scramble?!
Team golf. Everybody on your team tees off, you pick the best shot and everyone hits their second shot from there, etc. Good for corporate charity outings and people that don't play much golf as the repercussions from a bad shot are nullified.
HHH - congrats on the 5k best. Envious of your summer track series.
M34
Goals
- Detroit Marathon (10/21) somewhere under 2:35
- Stay healthy
Recent
- Marathon, 2:37 (March)
- 10 miles, 55:31 (April)
Mo: AM - 9 @ 7:22. Anacostia flooded the trail a bit. PM - 5 @ 7:32
Tu: AM - 10 @ 7:13. PM - 5 shuffle
We: 8 @ 6:56
Th: AM - 2 easy, 3 too hard (5:23, 5:24, 5:21), 6 very easy (11 total). Had a 3/2/1 in mind, but felt like garbage starting the 2 and ditched it. PM - Treadmill 5 @ 7:00
Fr: 8 shuffle
Sa: 20 @ 6:45. Nothing heroic, struggled and grinded.
Su: 10 jog. We spent more time doing runninglike exercise than Uncle Eliud today (jogging means slow).
Total: 91 miles
Once again, decent volume with a mediocre long run and a too short too fast tempo.
Only 3.5 more weeks of training, then 10 days of taper. If I can keep up the mileage and do some good workouts in those weeks, I think I'll be in good shape. Overall, I feel like I'm where I wanted to be in mid-July, not mid-September.
Might do a 20 mile race in two weeks if they’re still taking entries (just aim to break 2 hours), and a low key 5k that following Friday.
Had two running dreams on Thursday morning. The first was a common weird course dream. In the second, I was failing to keep up in a 5k and only managed to run 19:20. This is why I ran too fast on Thursday morning.
M - 10 miles, 6:09 pace.
T - 7.5 miles, 6:16 pace.
W - 4 wu/CD, 5x mile on 200 jog recovery after the first 2 then 2 min jog and 3 min jog.
5:10, 5:17, 5:13, 5:09, 4:56
This was decent at best. Felt a bit under the weather and this got tough faster than it should've so I pulled the plug on a planned 6th rep. Put a decent effort in though.
T - 10 miles, 6:14 avg.
F - 5 A.M. (6:48 avg.) + 5 P.M. (6:46 avg.)
S - 2 up, 3 down. 5 mile race in 25:45 (2nd)
Got dusted the last mile. This was a fairly tough course, some good elevation change the first 3 miles and a brutal uphill the last half of mile 4. 1 on 1 race after half a mile. Made my bid for the win on the uphill at the end of mile 4 and didn't get enough of a gap. The other guy flew by me as we crested and I had no answer. Should've had a response but mentally was defeated that my move hadn't even fazed him - or so it seemed. Never was able to bridge the gap once I let it open. As far as positives go this is worth something in the 25:30-35 range for 8k, a mark I only hit 2 times in college (3 if you count my 10k split). Given I did this on mile training for the last month+ I'm happy with the time, just not with my mental weakness.
S - 15+, 6:36 avg. Started off nice and easy with a buddy and worked down to a couple quicker miles the last few. Felt yesterday for sure.
Total: 72.5 miles.
Decent week overall. Started to get the volume back up a bit and definitely felt that a bit. Spent a lot of time being pretty sore and tired. Fought off a cold early in the week as well which I'm sure didn't help.
Late to the party as I didn't want to touch my phone until I saw Berlin. My God. Eliud MF Kipchoge
A bunch of easy running this past week with the 5K race yesterday.
5K race report: 17:15 7th OA. Bill had already listed the crap weather 81/79 (TD).
Did not adjust for conditions. Legs felt great, was mentally ready .
Mile 1- was weaving though the crowds as most people refuse to start in the right "corral". A little bit downhill in the first half mile. Saw a few familiar faces and decided to stick with them. Nice group of about 6 people. First mile- 5:26
Mile 2- flat-ish. Group started to unravel. Some people started dropping and by the end of mile 2 we were down to 3. Running with a couple guys who had beaten me a few times before. Second mile- 5:27
Mile 3- uphill. Breathing hard. Legs were fine. Around mile 2.5 I glanced at the watch and noticed our group of three was starting to falter a bit in pace with projections in the high 5:40s. I noticed the guys I was running with were starting to slow down. That's when I decided to say F it. It was only about 3 minutes of running left. Started picking it up and left the group and never looked back. Mile 3: 5:40
Finished the race in 17:15, with a nice push in the last half mile. Wasn't my goal time but was super happy. That effort was tough and painful but yet I didn't mentally let up despite the weather. I beat a few guys that had beaten me consistently and was much closer to the front group than before. So relatively with the guys I run with, I've improved.
Strava gave me a best 5K effort of 17:03, which would not coincide with the race as certified courses are always "long". Plugging 17:15 into VDOT equates to 16:40 (5:22) which I know is very doable with much better weather conditions.
Marathon training officially started today with an easy run today. I plan on running a few more 5Ks this fall just to keep in check with that speed/system. Otherwise, next race is a half marathon at the end of October.
I gotta finish my training plan, which is probably based on Brad Hudson, and then make adjustments as necessary. Sprinkle some Canova and Magness (and Stone Cutter!) Workouts to the mix.
I think I'm learning from a 5K training perspectives what works for my body. I'm going to review my training log and see where I could tweak and improve for am the next cycle.
The big question is, what should my goal marathon pace be? I'm thinking 6:40, but maybe that is too slow and go for 6:30. What do you guys think? If I run a sub 1:20 in my half then I'll have a better idea on what to run for the last hard month of training (November).
M59 -- 5'11" 162 lbs
Open PRs (1982) -- 16:04 5K, 2:40:30 marathon
Last year (2017) -- 18:58 5K, 59:59 15K, 3:07:23 marathon
This year (2018) -- 19:13 5K, 1:02:36 15K
Goals -- 19:00 5K this autumn; 3:00 marathon Oct. 2019
Sept 10-16, 2018
Off
Easy -- 6.0 miles @ 8:23/mi
LT -- 2.5-mi warmup; 4x1-mi@CV w/2-min rest (6:32, 6:14, 6:15, 5:58); 1-mi cooldown
Easy -- 7.7 miles @ 8:25/mi
Easy -- 4.0 miles @ 10:03/mi
VO2 -- 3.9-mi warmup; 5K race @ 6:14/mi (19:23)
Easy -- 8.7 miles @ 8:58/mi
WEEK TOTAL: 40.9 MILES
Wednesday LT workout: I experimented again with including 3 minutes at 5K race pace as part of the warmup. The goal is to feel better prepared for the first rep in a workout, or, in a race, to be ready to roll from the gun. The workout was run at fairly even effort; I pushed hard, though, the second half of the last rep to score that 5:58. That's the first sub-6 training mile in at least five years.
Saturday 5K race:
I essentially trained through this one, and experimented again with the " 3-minutes at race-pace" warmup. The weather was warm and humid (78 degrees, 71-degree dew point, full sun), and fairly hilly. It was a very small race, but the course is USATF-certified, and just 15 minutes from home.
From the gun, a group of six young runners went out fast for the mostly downhill first mile. A short climb to the one-mile point brought four of the youngsters back to me, as the two leaders ran 5:30, with me back at 5:56. The second-place runner dropped of pace as we descended a steep hill, then started a climb toward the half-way turnaround.
As I came alongside the second-place runner, he said it was amazing that an old guy like me was keeping up with a 17-year-old. I launched into a conversation about how I am "only 59", and just look old. Had to reminded myself that this wasn't a marathon ... so perhaps not good to be chatting at the 1.5-mile point!
My second mile was 6:14 as I navigated a short, steep hill, solidly in second-place.And I had picked up about five seconds on the leader. There was a brief downhill, then the long climb toward the finish.
The gap between the leader and myself stayed constant as we both ran 6:36 for the third, uphill, mile. The winner finished in 19:03, with me 20 seconds behind, good for 1st Master, 1st M50-59. Not particularly impressive, though, with only 161 finishers and 12 in the M50-59 group.
--
HHH - Congrats again on the 5000m PR. Great way to close the summer track season!
Gordon T - Fantastic job this week. You nailed every workout, and had a big-week mileage total. Four weeks out, couldn't be better.
Coach Jeff - With seven weeks to go, it sure looks to me like a 90-minute half marathon is gonna happen. The mileage is there, the paces seem to be there, too, especially factoring in the weather.
RRR - A couple strong workouts and very nice volume on the week.
OR - Your consistency and quality continues to astound. Be kind to your achilles, and don't be afraid to take a down week.
Smoove - Weather conditions for your 5K sound more like a sauna. "Only" 16 minutes of effort, so survivable, but I can't imagine it. 78/71 temp/dew pt for my race, and I was dripping sweat just standing around. I donned my singlet just before the start, but it was still drenched before the gun.
Stone - You may have already said, but what is your general training plan for the half marathon?
slo - Another 100 miles in the log book. "Not where I want to be, but close to PR shape at least." Well, sir, that sure sounds like the place to be! Two months out, still time for substantial gain, of course ...
TDL - Good luck with forming the training group!
Have a great week, everyone.
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
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adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday