Up early so here we go!
Up early so here we go!
M 35 6ft and 152.5
Races
Local HM Today
Orlando Half Dec 1
Houston HM Jan 20th
Another good week for R3 & Pappy
Sun - 6am @ 7:25 6pm @ 7:30
Mon - Am 9 including 8x400-800jog-8x400. 75s standing rest @ 79.8 avg
Pm 4 @ 7:55
Tue - AM 6 @ 8:00
PM 5 prog @6:44 ending in 5:59
Wed - 10 recovery @ 8:05
Thu - AM 6@ 7:25
PM 4@ 7:50
Fri - AM 5@ 6:42. 7:28 to 5:58 prog
LUNCH 5 Easy plus strides
Sat - AM 5 easy plus stride
PM 4 easy
Week totals
75 run. 30 bike.
Good week with a bigger workout (16x400) and two 5 mile progressions. Good volume week as well leading into today’s race. Keep a lot of shorter runs and doubles to keep good volume but have legs semi fresh today. So some good easy rest days to finish off the week.
Been a great 2 weeks. 5k PR then 160 miles and some good workouts. The plan is def going well.
Hope everyone has had a great week! Can’t wait to see them.
Male, 50 yo, 5’7”, 127 lbs
Goals: sub-90 HM
Upcoming Race: 11/04 HM
M: 8k: Road and Trail Easy
T: 16.8k: WU + 4(1600@10k pace/3 min jog) + CD
W: 20.5k: Easy commute to work
T: 8.8k: Easy
F: 20k: WU + 5(2k@GoalHM/90sec easy) + CD
S: 10k: Easy
S: 24.7: Progressive with a Beastmaker (hard uphill)
Total: 10:14 - 109km/68miles - 3140 ft
Highlights: Probably Friday’s 5x2k workout. A total of 10k at HM race pace, after work, after dark, into a headwind, and a rainstorm and I hit pace at the target heart rate. There are no caveats. Definitely achieved a rare “flow” state on that run. My body felt so responsive that I started throwing in surges to simulate racing. Total control. Complete ownership. Intense enjoyment. In the dark. Into a headwind. Taunting the storm.
Lowlights: Not running 70 miles. I felt so good this week... What? I couldn't manage another 2 miles?
HM Training (3 weeks to go): Everything has gone very well. I very much enjoy the rhythm I’ve developed of
1 day harder than goal pace
1 day around goal pace
1 day longish with goal pace or better at the end
4 days easy and sometimes fun (trails...mountain roads...)
It’s a very simple, traditional formula.
Hope everyone had at least one day like my Friday!
Leaderboard
Bird502 92.88% (HM...1:03:41)
statfanatic 91.64% (1 mi...4:03)
Smoove 91.01% (HM...1:11:04)
krishna 85.27% (3K...8:38)
Bdubs 85.21% (8K...25:45)
Jewbacca 84.2% (HM...1:10:19)
outsiderunner 83.74% (20mi...2:03:51)
slow-twitch 83.64% (HM...1:11:36)
Andy Dufresne 83.56% (HM..1:10:54)
th3bt 83.4% (10K...35:23)
Allen 82.39% (5K...19:13)
pewow 82.14% (1 mi...4:31)
HHH 80.7% (5K track...15:49)
angryjohnny 80.69% (5K...16:40)
Sub 6:00 79.4% (10 miles...55:31)
Stone Cutter 79.12% (5K...17:11)
Still Improving 78.67% (HM...1:25:01)
hantph96 78.56% (5K...16:33)
team1 78.01% (8K...28:48)
runrincerepeat 77.88% (5K...16:57)
Tall dark roast 76.21% (5K...17:10)
RunnerSam 76.16% (5K...16:56)
Coach Jeff 76.03% (5K...19:24)
Jeremy 75.65% (5K...17:15)
Gordon Tremeshko 70.9% (5K...18:17)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 67.82% (10K...39:54)
PutoMiudo 66.65% (10K...40:17)
JamesTheAmateur 61.62% (1500m...5:34)
*If you want to be included on this list, submit your age and best performance at any distance within the last year. If your performance has expired or has been recorded here inaccurately, please let me know.
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:19 (June 2018)
Goal: Miami Half Marathon 1/27/19
S: Rest Day
M: 50 minute progression
T: 27 minutes easy
W: 25 minutes cranking it down on the second half. All 4 guys showed up.
R: 65 minutes still hot as hell here in Miami. Had to ease up a bit the last mile or so.
F: 42 minutes very easy. The group took a detour and we got to run down nice city streets that are usually car infested
Sa: 80 minutes with a gradual pick-up as our pack of 5 whittled down to 2 except I was trailing. Trying to teach the others in the group not to race the workouts, especially at this stage in training (base)
Pleasantly surprised at how much life this new 3:50am routine has infused back into my life and my legs. No doubt a lot of this is due to training in a group again which I haven’t done since HS but also not having to run after a day of work where I am on my feet all day coaching elementary school kids on an outdoor Miami basketball court.
Male, 16, 6'3"
PRs: 19:01
Goal: Castle Combe 10k, 18th November
Mon. - Off (hip issue)
Tue. - Off (hip issue)
Wed. - Steady 5km in 20:55
Thu. - 2 x 5:00 [3:00], 5 x 2:00 [1:00]
Fri. - Steady 7km in 31:25
Sat. - Easy 5km in 27:31
Sun. - Race: Hanney 5 Mile in 30:50
M - 0
Tu - 0
W - 0
Th - 0
F - 0
Sa - ran across a busy street
Su - 0 (anticipated)
Based on my jaunt across the street yesterday, my legs feel pretty good other than my left plantar fascia which is pretty screwed.
I will start cross training this week and maybe run a few times.
Yes, I doubled Smoove's volume. I ran across a busy street twice.
Knees a little better. Going to lift a bunch this week. I'm thinking they will hopefully improve more. I took the week off work so I won't have 35-50 flights of stairs everyday.
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 -
PM: 10 miles (1:17:18). 7:44/mi
T -
AM: 5.5 miles w/strides (44:23). 8:04/mi
PM: 7.5 miles (55:20). 7:23/mi
Including 16 x .25 miles (~8-10k effort) off :30 recoveries. Averaged :85 for the quarters.
W -
AM: 6.1 miles (53:11). 8:43/mi
PM: 3.9 miles (34:13). 8:47/mi
Th -
Off
F -
Late PM: 4.1 miles (30:34). 7:27/mi
Sa -
AM: 7 miles (54:40). 7:48/mi
Including 4 x .25 hills hard with very slow jog down recoveries. 74.4, 76.6, 74.9, 72.8.
PM: 4 miles (32:01). 8:00/mi
Su -
AM: 11.9 miles (1:48:53). 9:09/mi
Very easy run with fiancé
Weekly Total: 60 miles
Year to Date: 1,681 miles
Spent Monday through Thursday in South Carolina for job training. Still very warm down there. All those runs were done on a half mile neighborhood loop just outside of my hotel in 75-80 degree temps, 73-76 dewpoints.
Thursday was Hurricane Michael all morning and afternoon, which ended up delaying my outbound flight for 4.5 hours. We finally took off at 1:30am Friday, traveled halfway home, only for the pilot to have to turn around and head back to Myrtle Beach because of the increasingly unsafe conditions. Hung out at the airport from 3:00am to 11:30am before catching the next flight. Needless to say I had a real adventure for about 36 hours.
Thankfully I returned home to fall weather. 40-50 degree morning temps. Absolutely loving it.
My Dad had a favorite saying. “If your path is more difficult, it is because your calling is higher.” Hope everyone else had a great week.
Kick some tail, RRR.
15 weeks to Houston
Goal: Sub-2:25
S - 15 with last 9 in ~6:45; 7:03 overall
M - AM 12 (7:31); PM 6 (7:15)
T - 12 (7:32)
W - 12.5 + Workout 1
Th - AM 12 (8:15); PM 6 easy
F - 10 (8:07)
S - AM 16.1 + Workout 2; PM 6 recovery (7:41)
Total: 108 miles
Workout 1: Mixed pace in 75/73 conditions (much improved). 2 x 2 miles (2:00 rests); 3 x 3:00 hard (3:00 rests); 4 x 300m hill/levee sprints. 2 miles segments in 10:44 & 10:43.
Workout 2: 5 x 1000m (2:50-3:00 rests) + 4 x 400m (2:00 rests) in 68/60 conditions (!!!). 3:05, 3:04, 3:02, 3:00, 2:58; 67.3, 67.1, 67.8, 66.5. Weather was amazing and I finished the 1ks feeling like I could hit 2 more sub-3s. After the last rep I sank to my knees and grabbed fistfuls of chest hair and screamed "JEWBACCA IS BACK, BABY!!!!" (ok that was just in my head) I felt really, really good.
Mileage PR this week, previous high of 103. My body feels better than I would have expected. Grateful to be hitting the miles. When I started training for the Houston half in 2017, I didn't think I'd ever get higher than 60 mpw as long as my kids were small.
M- 46/ 160cm, 55kg
Masters Prs- 33:19- 10km ( 41), 1:12:46- Half (42), 2:43:34- full (43)--- All ages based on western standards
First goal: October 28th marathon in 2:45:00
RRR- glad your training has been well the last couple of weeks
Coach Jeff- That is a great Friday workout. Intense enjoyment is my favorite training log entry.
TDR- Hope the new schedule treats you well.
Theodore- what problems are you having with the hip?
Smoove- One of the things I miss most about youth is the ability to randomly run across the street without warming up. I am honestly more jealous of that than of your 2:30 marathon.
Stone Cutter- Airport fun is always in hindsight. Glad you made it home safe.
jewbacca- that is one hell of a week. Especially that 2nd workout.
Anticipated a good week, but life and work got in the way a bit. I was happy that the hamstring injury I from last week was not a hindrance to my training. I have a decent bruise in the area, but it really doesn't hurt. It seems to have relieved the pain that had been sitting in my glut for the last 18 months. The glut pain had only affected my strides, or what AJ would call stutter steps, but it was frustrating in an on and off way.
MON: 10.4km at 4:20/km pace. A perfect run up and down the local river path.
TUES: 13.7km at 4:21/km pace. Run time was 59:59 on the extended up and down the local river path.
WED: 10.4km at 4:13/km pace. See Monday
THURS: I was supposed to do an easy 16km, but life and family took precedent. I could have done a run after 11pm, but it didn't seem a good idea. Sad to see the 6 week running streak end, but that's life.
FRI: 16..5 at 4:08/km pace. All the way down and back on the river path. I felt good the whole way, and wanted to go longer, but surprise meetings made me cut it short.
SAT: Another day of putting running on the backburner. To be honest, this week was a huge boon for my career, but man did it happen at the wrong time. Ended up doing 10km in 4:31/km pace, but was able to take a couple of Strava KOM's: a 1km in 3:07, and an 800 meter segment in 2:29.
SUN: It was supposed to be my last long run before the marathon, but my professor invited me to go hiking. The professor/doctoral student relationship is a little different here, but in the last few days my prof has gotten me on the short list of a very lucrative grant, as well as helping me get some other work that will take me through the next year. I really couldn't refuse his invite. Hiking is somewhat of a national pastime here; in much the same way as corporate softball was a national pastime in the US during the 70s. I didn't know what to expect, so I tried to be fresh for the hike. It ended up being a fairly technical trail, covering 11 kilometers in the course of 7 hours. I was happy that it wasn't an excuse to drink copious amounts of booze, which is often what "hiking" means.
Ended up with 61 km of running for the week, and another 11 kilometers of hiking. I feel like I should do at least a 25 km run in my race kit in the next few days, but I am not dead set on doing so. With the way my training has progressed this cycle, a 10 day taper will serve me well. I just hope I feel the same way in hindsight.
Hope everyone had a good week.
M38
Post-Chicago Recovery week
M - 0
T - 0
W - 3 easy (8:21 avg)
Th- 4 easy (7:49 avg)
F - 5 easy (7:20 avg)
S - 11 easy (7:15 avg)
S - AM 4 easy PM 8 easy (planned)
Total - 35 miles
Quads pain is gone. PF was hurting pretty bad after the race but it’s chilled out. My legs generally feel dead but the weather has been too good to pass up running.
RRR - Go get ‘em! Bring it home hard!
Me: M49, 5’6”, 125
Richmond Marathon on Nov. 10
Still hot here M-T, but F brought some great weather.
M 10.75 at 6:35 overall...hilly...felt surprsingly good
T: 11.13 at 6:41 overall, finishing 6:27, 6:22, 5:59, 0:47...felt good
W: 10.27 at 6:41 overall...hilly...very sweaty
T: 10.5 at 6:41 overall...6:23, 6:20, 3:05 to finish
F: 10.5 at 6:34.6 overall...windy and cool...full progression...7:26, 7:02, 6:51, 6:45, 6:41, 6:33, 6:27, 6:17, 6:10, 5:55, 2:56...felt good
Sat.: 20.14 in 2:08:10 (6:21.8 overall)...hilliest route...last 14 miles at 6:20 or better (only one 6:20), finishing 6:14, 6:03, 6:00, 6:10, 5:58, 5:54, 5:49, 0:48...my best training run ever
73 miles in 6 days
Regarding yesterday’s run...I split 1:20:24 for the last 13.1, 37:11 for the last 10k, and 18:17 for the last 5k.
Have a great week, everyone. Let’s keep rolling along.
Great discussion on last week's thread!
RRR - Hope you gave it hell this morning!
OR - Those splits on yesterday's run are cruising.
32, M. Grand Rapids Marathon 10/21
PR's: 39:54 (2018), 1:25:54 (2014), 3:04:00 (2014)
M - 6.5 @ 8:33
T - 7.5 @ 8:02
W - 4.5 @ 8:59
R - 10 total, 3*2 mile on the track with 600 btw - 12:47, 12:49, 12:40 (6:23 mile avg) - went about 4 seconds past the 3200 to guestimate 2 full. 48 degrees with a steady wind.
F - 4.25 @ 9:06 (eased in with a 9:45 first mile)
Sa - 5.5 @ 8:13
Su - 10 @ 7:16 - 5 progressive with miles of 7:19, 7:11, 6:52, 6:44, 6:38 - Felt good, another mid 40s morning.
Next Sunday - 1 * 26.2
48.25 in 6:24 (7:58/mile). 4 runs in the next 6 days totaling 18-20 miles. One week from this moment and this cycle will be complete. I've averaged 55 miles over the past 17 weeks, with 140 miles of tempo / intervals averaging out to a 6:41 mile. All that matters is next Sunday's 1 *26. Regardless of outcome, I'm happy with my consistency and progress. I'll be taking that to future cycles, and will seek input from the Letsrun brain trust regarding future adjustments. They hay is in the barn for this cycle, simply trying to make sure it doesn't blow out over the next week. Here's to pouring out everything I have next Sunday in an effort to see a finish time starting with a 2.
1 week to go!
If I have guessed right, it looks like we have a winner...and his name is RRR. Will let him tell the rest.
I just love what you are doing. Great job, my friend.
Clif notes.
Touch of stomach issues pre race
Went out to plan ish
Mile 5 started cranking
Stomach went extra south
Held on to the lead last 5 miles w butt clenched tight
Kept running at the end straight to the porta potty and went full on dumb and dumber bathroom scene
Course insanely lonely and tough on bike trails w nothing to keep my company but my diarrhea stomach.
1:20:59
PR by 96 sec but disappointing
Hello!
I used to post here regularly a long time ago (2012/13) but have been keeping up with the thread throughout this year. I probably sound like a broken record as I have been on and off this many times! A number of you guys have inspired me to start posting again (Smooves Marathon last weekend and outsiderunners training philosophy and success with it in particular) as well as Stone Cutter aka numbersguy back in the day.
Bit of background on me: 25, male, based in England. Prs: 5K - 15:29, 10K - 31:27, HM - 1:10:35.
Eyeing up my first marathon in London next April, not sure of my goal for it yet but at the moment I am putting together a solid few months of mileage and getting my long runs up to over 2 hours before I begin a specific plan. My last couple of races were a 10 mile in 54:33 and a 3.65mile relay leg in 18:52 (5:13/mile) in September.
Monday: 5.37 miles (7:35/mile)
Tuesday: 5 miles (7:34/mile)
Wednesday: 5 miles (7:25/mile) + 5 x 15" strides
Thursday: 4.9 miles (7:10/mile) + 5 mile (5:49/mile) + 1.45 miles (7:30/mile)
Friday: 6 miles (7:21/mile)
Saturday: 4 miles (7:01/mile) + 5 x 15" strides
Sunday: 14.64 miles (6:30/mile)
53 miles
I will get in some comments Monday evening England time! :)
M59 -- 5'11" 162 lbs
Open PRs ---- 16:04 5K, 2:40:30 marathon
Masters PRs --17:10 5K, 2:56:03 marathon
M55-59 PRs -- 18:58 5K, 3:07:23 marathon
Goal - 3:00 marathon Oct. 2019
Oct 8-14, 2018
Off
MLR - 12.2 miles @ 7:18/mi
Easy - 8.2 miles @ 8:14/mi
Easy - 10.0 miles (untimed)
Easy - 4.0 miles @ 8:56/mi
LT -- 2-mi jog; 15K race @ 6:33/mi
Easy - 5.0 miles @ 8:34/mi
WEEK TOTAL: 50.7 MILES
Tuesday Medium-Long Run: Coming off a rest day, my goal was to run some quality miles. First 6 miles averaged 7:37, starting with an 8:43; last 6 miles averaged 6:59, closing with a 6:30. It's been a while since I've seen training paces in that range.
Saturday 15K Race:
Midweek I decided to run this -- a certified course less than an hour away. At the start, it was mid-40s with light rain and a 12 mph breeze. The race was small -- fewer than 90 starters, and only 10 in my age group.
Within the first half mile, two runners had established a signifcant lead, followed by a pack of three, then my group of eight, including three women. The first mile was mostly downhill, and I felt comfortable at 6:27.
Ah, right on pace for a 1:00:00 finish. Stay with the group. Just keep cruising. Only 8.3 to go ...
But our group largely disintegrated during the second mile, with one woman establishing a 10-second lead over the second and third women, and a few of the men falling off behind me. I continued to run with those two ladies and one other male. After the fifth mile marker, though, the women started to pull away. We had dropped the other guy, but a balding gray-haired man came up quickly from behind. He passed me and caught the two women, who then speeded up to hang with him.
Discomfort. Self-doubt. Four miles to go, and feeling close to maxed out. Is that guy M55-59? I should push harder, but can't muster the strength to stay with them ... or afraid to try ...
That group of three gained about 20-seconds on me, even as I worked hard to hold a steady pace. They reeled in the lead woman, as did I. For the next few miles, I ran solo, 20 seconds behind, as the gap remained constant.
Second-guessing now. Why didn't I dig a little deeper as they pulled away? We're running the same pace now ....
The last 1.3 miles was mostly uphill, especially the last three-tenths. "Gray hair" was slowing some and I was gaining ground. Too little too late, though, as I was 8 seconds back at the finish.
I see the clock at 1:00:58 ... 1:00:59... I stop my watch at 1:01:00. Dry heaves for the first time in a race this year. A good sign that I am closing at a hard effort, at least.
The official time was 1:01:02. That's 6:32.8 average per mile, a nice improvement over the warm summer 15K at 6:43/mi. But well off the 6:26-pace I ran 14 months ago. Still, the finish was good for 1st M55-59, 4th master, 9th overall, as the gray-hair I was chasing was a relative youngster (M50-54). Also, my 1:01:02 was good for an 81.35% age-grade and a $25 gift certificate.
Mile splits were: 6:27 (descent), 6:32, 6:41 (climb), 6:17 (descent), 6:34, 6:35, 6:42 (climb), 6:32, 6:33, 2:05 (.3 climb).
Allen - Great story and great race! Congrats on the AG win. Thank you for the detailed report. I love the way you think through things as you run...my mind works similarly. With the 81+ score, a very fine effort indeed. Enjoy the rest of your day, my friend!
Before I forget—I really like Tuesday's MLR effort.
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.