Male, 16, 6’3”
PRs: 5k - 19:01; 5M - 30:50
Goal: Castle Combe 10K, 18th November
Monday:
7.9k in 37:53, including 5 x 2:00 [1:00]
Intervals average pace 3:38/km (5:51/mi)
Tuesday:
Steady 7.5k in 35:09
Wednesday:
Steady 19.3k in 1:29:44
Thursday:
8.5k in 41:29, including 10 x 1:00 [1:00]
Intervals average pace 3:25/km (5:30/mi)
Friday:
Steady 10.2k in 46:52
Saturday:
2.1k warm-up in 9:45
parkrun 5k in 21:00 (21-min pacer)
5 x 90s [30s] - average pace 3:33/km (5:43/mi)
(all on grass)
Sunday:
Off - had a slight problem with left MCL yesterday. Feels alright today but I’ve had really bad MCL injuries before so not taking any chances. Might use the rowing machine.
Week Total: 63.1km (amazingly biggest ever week)
Leaderboard
Bird502 92.88% (HM...1:03:41)
Coyote Montane 92.56% (8K...28:10)
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)
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: 70 minute progression run
M: 26 minutes easy
T: 41 minutes slowly digging into it second half
W: 60 minutes w/ 5 minute surge somewhere around halfway. Ran through a really dark trail...not trusting the guy who led us through that patch ever again.
R: 80 minutes easy
F: 32 minute shakeout followed by a few drills and strides
Sa: 55 minutes out and back. Roads populated with groups of runners training for Miami Half.
I’ve been feeling really good. I’m taking the approach now of trying to always hold back a little something even if I’m feeling ready to pounce. One of our group members (banana guy) got really sick this week. We tried telling him to back off after Chicago but some people have a hard time I guess with rest. He added doubles twice a week, started running with us less than 24 hrs after Chicago (basically right off the plane) was pushing the pace and dropping us. We have a term for that...FRB...front running bastards or so I’ve been told lol
Hope everyone has a great week!
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: 7 miles (47:55). 6:51/mi
Including 4 mile tempo @ 6:05/mi
T -
AM: 7.8 miles (1:08:07). 8:43/mi
PM: 3.7 miles (28:06). 7:36/mi
W -
AM: 6.1 miles (49:32). 8:07/mi
Th -
AM: 10 miles (1:29:53). 8:59/mi
Pacing a friend’s 2 x 4 mile workout (8:45/mi)
F -
PM: 4 miles (31:50). 7:58/mi
Sa -
AM: 13.3 miles (1:36:29). 7:15/mi
Mixed workout.
3200m @ 11:59 (~HM pace)
2 x 1600m @ 5:43, 5:38 (~10k pace)
2 x 800m @ 2:41, 2:42 (~5k pace)
2 x 400m @ :75, :75 (~1600m pace)
2 x 200m@ :34, :34 (~800m pace)
Slow 400m recovery jogs between each. (2:20-2:46).
Su -
Rest or (4-6 mile run later)
Weekly Total: 52 to 58 miles
Year to Date: 1,733 miles
Loving the fall weather. Took the opportunity yesterday to do a challenging workout in lieu of a race, so that I had a better gauge of my fitness before starting the specific cycle for Houston. Not revealing my A goal yet, but now I have a targetin my mind to start shooting for.
Hope everyone else had a great week.
Male. 35. 6ft. 152.
Up Next
5k Saturday
Orlando HM Dec 1
H-Town Jan 20
Sun - 15.5 including HM in 1:20:58 chip
Mon - 5/4
Tue - 5.5 recovery Rest Day
Wed - 8/5
Thu - AM 9.5 w 10on5off10on 5:48 avg for the ONs
Lunch Break 6.5 w 5 fast finish Tempo 6:30/6:18/6:15/6:12/5:44
Fri - 5/4
Sat- 9/4
Total 81 miles
Solid week post race. Some sore lower abs (below navel) but otherwise rolling well. Underestimated the toughness of that HM course even without the GI distress I went thru. 500+ feet of gain and 300 feet of drop so a big plus Gain course of lonely bike trail running w no crowd etc. but will def take the 96 second PR.
Thursday double workout was a beast. On the second run that first 6:30 mile was the toughest. By end I had the legs rolling. Otherwise just E running w some strides thrown in.
Good month of Training and Racing for me.
73 miles 5k PR
83 miles
75 miles HM PR
81 miles
Next week is going to be a bit of a down week. One big workout looks like and moving down to 70ish miles and a race on Saturday. Since I got the sub 17 and a PR I may be a little aggressive in the race and see if I can’t pop a big time.
Hope everyone had a healthy productive week.
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
Fall Marathon and Goal: Chuncheon Marathon- October 28th - 2:45:00
Training cycle completed; now it is race week.
10/15 Mon - 10.4 km@ 4:26/ km pace
10/16 Tues- 13.7 @ 4:01/km. Wanted to do some time slightly faster than marathon pace this week. 8km were done at around 3:45/km pace and it felt easy. I didn’t look at my watch during the run, and I thought I was at 3:55 pace for those 8.
10/17Wed- 16km @ 4:03/km pace. This was a dress rehearsal from the waist down. Got some new blister free socks, which seemed to work well. I did 12km at close to 3:40km pace and it felt pretty good, but my right glut started to feel a little wonky at the 15km mark, so I cut it short.
10/18 Thurs- 10.4km @ 4:02/km pace. The glut felt better after a trip to the Oriental Medicine doctor, who has really helped with various injuries over the last few years. I did another waist down dress rehearsal with a different pair of racing flats. This one was 6km at around 3:40/km pace. Also felt good and made my race day shoe choice. From here to the race it is all easy runs at easy paces.
10/19 Fri- 10km @ 4:29/km pace
10/20 Sat- 10km @ 4:25/km pace
10/21 Sun- 10km @ 4:31/km pace
Total distance for the week was 80.8km. Even though this was my most consistent block of marathon preparation, I am a little concerned about a lack of 32+km runs. I really crashed hard at 37km in my last full finish in 2015. However, when I looked at my 2015 race on Strava that bonk at 37 and 38 km (4:55 and 4:34) made a lot of sense. For some reason, and I really don’t remember why, I put in a surge at 31km, running a 3:24km, followed by a 3:07 32nd km.
This year I will be starting at the back of the 17,000 runner field, so my strategy is to run easy in the first half and try not to waste a lot of energy passing people. From 10km to the halfway mark, the road is a two lane road winding around a lake. Don’t have a plan for after halfway except to stay smart and hope to finish in time to watch the last few innings of a Red Sox sweep.
Look forward to reading about everyone’s week.
Theodore- congrats on your mileage PR.
Tall dark roast- sounds like a good plan. Do you have a time in mind for the half?
Meant to add in avg pace for the 16 miles on Thursday w WU-CD everything was 6:44 so a very solid overall double workout.
2500 ish miles for year so I am happy with that after the injurious summer.
And as always a shout out to Pappy for being a great coach and mentor to RRR. Teaching stuff can’t learn in a book like confidence when it comes race time.
Stone - ballin workout. Would be a toughie! The weather is amazing now (sorry Smoove that you live in suck a$$ weather country)
TDR - glad you are feeling better. As for your friend... banana guy I can relate to on multiple levels.. because getting Me to take a total rest day is almost impossible. (Ask pap) I cant imagine taking like a week + off after a thon if healthy. Couldn’t do it. ( and maybe he needs to eat 10 bananas per day)
Theodore: Really flying on those intervals!
TDR: Your weeks seem to really have you reinvigorated. It's fun to watch. And thanks again for that leaderboard. I look at it every week. It's really good inspiration.
The Stone Cutter: Keep incubating that target pace. Nurture it. Looking forward to following the process!
RRR: Absolutely kickass month!
th3bt: Have a great race and I'll enjoy the Red Sox sweep with you!
Male, 50 yo, 5’7”, 127 lbs
Goals: sub-90 HM
Upcoming Race: 11/04 HM
M: 10k: Easy
T: 15k: WU + 5(1k @ 5k pace/90 sec jog) + CD
W: 20.5k: Easy commute home from work
T: 7k: Easy on mountain trails
F: 20.6k: WU + 4(3k@goal HM pace/90 sec jog) + CD
S: 0k: First day off in a month
S: 21k: 15k low aerobic + 5k hi aerobic + CD
Total: 9:49 - 95k - 1817 ft
Highlights: Hard to come up with any highlights this week. There were lights, just not very high ones. Maybe a completely guilt-free day off?
Lowlights: Friday’s final k bonk, I guess. Looking back on the data, the strong headwind had me at 10k HR for most of the 4x3k, so it’s understandable, but still. You know.
HM Training (2 weeks to go): Not exactly sure about how to execute the taper for this goal race, but I am sure that I need to taper. Definite lack of “pop” this week... I have quality on the menu in these final 2 weeks and I’d like to keep it there, but if it’s an “either/or” situation, I’d prefer to have the quality pop on race day. I feel like I’m close to the fitness for my goal, but I don’t have confidence that I can figure out how to peak on race day. Yeah, old tune, old lyrics. But it’s a good problem to have...
M-37, goal Philadelphia Marathon 4 weeks
Stone- working the strategy magic on that workout yesterday. At the very least you are certainly good for a PR in Houston. I’m going bold but honestly even a 1:16 wouldn’t surprise.
R3- like the Pappy masterplan as well. good volume
More comments later
Training- was coming off a half marathon last Sunday
M- 8.5/4.5
T- 9/5
W- 11
*Th- am- 8 x 1k avg 3:19, 2:15 rec, park loop + 4 x 200 in :34-35 PM- 4.5
F- 9/5
S- 9
*Su- 35k steady avg 6:02 pace. very windy
100
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
Training - Base: strength, endurance, resilience
Oct 15-21, 2018
Off
LR -- 19.3 miles @ 7:32/mi
Easy - 8.0 miles @ 9:32/mi
Easy - 7.7 miles @ 8:52/mi
MLR - 13.5 miles @ 7:18/mi
Easy - 10.0 miles @ 7:52/mi
Off
WEEK TOTAL: 58.5 MILES
Tuesday Long Run: This was a hard effort on a windy day. First half was 7:40/mi, second half was 7:25/mi. The 7:32 average pace is historically very fast for me. For context, below are the long runs prior to my three most recent marathons:
Marathon time (pace) - average pace in each 20-mile run
2:56:04 (6:43) -- 8:12, 8:46, 8:17, 7:45, 7:48
3:25:27 (7:52) -- 8:38, 8:18, 8:48, 7:52
3:07:23 (7:09) -- 8:54, 7:35, 7:48, 7:43, 8:02, 8:07
Friday Medium-Long Run: Another hard effort. First half was 7:37/mi, second half was 6:59/mi. Current estimated marathon pace is 7:00, based on 15K race. Goal MP is 6:45/mi.
Taking today off as a recovery day after two weeks of 50-plus miles; will do upper body and core work; I've continued with my weekly leg-machine routine for strength and balance (knee maintenance), and eccentric drops for the achilles (body weight only so far, but will add weight this week).
Theo - thanks for getting us started. Be careful with the MCL
TDR - FRB is a new one. The term I'm familiar is a one stepper who has to run one step in front of everyone else. If particularly egregious they are a two stepper. Can also be used as a verb.
Stone - Nice ladder workout
RRR - Good luck on the 5k
th3bt - Race hard and have fun
Coach Jeff - Enjoy the taper
slo - nice workouts and volume
M 24, 6' 150#
Goal: sub16 5k
Next Race: flat "5k" on Saturday, friend ran 16:04 today so I don't don't know if I'm in that kind of shape but I'll find out. I've only lost to this guy twice before but he is an ex 14:30 guy and might finally be slimming down.
M: 6, easy after 15k last week
T: 10 w/ 2x(4x15" at 800 effort), second set actually felt pretty good.
W: strength, MB throw, 1A DB snatch, back squat, bench press/ 1L RDL/ pull ups, rows/ multi-lunge
Th: 10 w/ 4x5" flat accels, 2x(5" hill Askip + 5" hill sprint), 2x(5" hill Arun + 5" hill sprint)
F: 10, Was going to do an interval workout this morning but I think the morning darkness is starting to get to me. I was probably physically ready for a workout but didn't have the mental energy. Talked myself into getting out the door for an easy run but every step was a fight not to turn around. Can't wait for daylights saving to end.
S: 13, Cold, windy and rainy but not dark! Started out pretty easy but it started to hail/ice rain at ~mile 8. I started picking things up to get back inside and it felt pretty good. Ended up with a 7:30 negative split and last mile was 6:25 or so.
Also added in strength in this run as I didn't go to the gym yesterday. Every 15min I stopped and did a leg circuit, alternating between normal and lateral movements
Normal: 10 squats, 5 lunges, 5 jump squats, 5 scissor jumps
Lateral: 5 rotational squats, 5 side lunges, 6 side jumps, 5 skater jumps
M, 43, 5'8, 130s
Old PRs: 16:30s/34:20s/2:44
Goals: Gradual build-up and get back into racing
M 33 very easy
T 41 very easy
W 34 very easy
Th 31 very easy
F 1:25 Fitzgerald Lake trails easy. Pleasant, felt ok, energy still a little down, though.
Sat 37 very easy
Sun 1:04 with trolley track steady in 42:14 - chilly, windy, nice for running, felt pretty good. Briefly delayed by an overly friendly dog.
Total 5:27
This was kind of a busted week for me. My wife got sick, my daughter got sick, eventually I got sick, all of which left me without much time or energy for running. On the upside, it gave my PF a little time to cool down, so that was positive. Looking to get back on track next week.
Nice weeks, guys. Nice century mark, slo, and nice 81 RRR.
Have to get to work today. No running, but the have 73 already. Could use the rest anyway.
Me: M49, 5’6”, 125
Goal = Richmond Marathon, in 20 days (Nov. 10).
M: 11.75 at 6:34 overall...hilly...6:23, 6:24, 6:15, 6:19, 5:56, 4:11 to finish
T: 10.5 at 6:32 overall...6:20, 6:13, 5:53, 2:52 to finish
W: 11.5 at 6:29 overall...6:26, 6:12, 6:02, 5:52, 2:51 to finish
T: 10.5 at 6:34 overall...6:23, 6:23, 6:17, 6:03, 2:55 to finish
F: 10.13 at 6:30 overall...6:19, 6:20, 6:18, 6:03, 5:41, 45.7 to finish
Sat.: 19.13 at 6:28.7 overall...hilliest route...6:18, 6:21, 6:17, 6:18, 6:14, 6:15, 6:12, 6:06, 5:58, 0:48 to finish
73 miles
Have a great week, everyone. T-minus 20 days for me.
M38, week 2 post Chicago
Upcoming: 5k on 11/18 (?), Houston half in January
M - off
T - 8 “fartlek” run as 4x100, 4x200, 4x400, 4x200, 4x100 w roughly equal distance jogging rest.
W - 8 easy
Th - 8 easy
F - 8 easy
S - 16 mile moderate progression from ~6:45s down to ~6:10s the last few miles
S - 14 miles on trails
Total - 62 miles.
Getting back into the swing of things. Legs feel great. Bad news for veggieboi’s colon.
2:59:1X.
Elated. Report later. Beer now.
BOOM!
Knew you had it in you. Congrats man. Beautiful morning for a run too.
Well done RGM. Congrats on the 5 min PR and welcome to the sub 3 club.
AJ - nice week. Shows you know you just ain’t gonna be able to show up and win.. may have to work. And my colon will handle meat just fine. Now dairy I would never bet cause it would just like explode.
RGM - drink a 12 pack for me! Great race my man.
RunGuy Midwest wrote:
2:59:1X.
Elated. Report later. Beer now.
Best news of the day! So happy for you. Can't wait to hear the report when you have recovered. Enjoy that tasty, tasty celebratory beer. You only get one "first" sub-3...
Still Improving, Coach Jeff, Allen, etc...the way is being paved...