Male, 16, 6’3”
PRs: 5k - 19:01; 5M - 30:50
Goals:
18-Nov - Castle Combe 10K (~38:00)
24-Feb - Bourton 10K (TBC)
7-Apr - White Horse Half Marathon (sub-1:25)
Monday:
7.3k in 34:22
Tuesday:
8.0k: 10 x 2:00 [1:00]
Intervals average pace 3:39/km (5:52/mi)
Wednesday:
Off (in Copenhagen)
Thursday:
Off (in Copenhagen)
Friday:
5.1k in 23:08 including 3 x 20s
Saturday:
3.1k total warm-up/cool-down
Harcourt Hill parkrun 5k in 21:28
Wanted to lay down a comfortable sub-19 performance here. However, I got way too excited and dropped a 3:23 first kilometre (16:55 pace), quickly developed a stitch, and a Cheptegei-style collapse quickly followed. I really need to work on my pacing.
Sunday:
Off
Week Total:
28.8k
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: 6.2 miles (43:39). 7:03/mi
Including 6 x .5 mile (roads) with 2:00-2:15 recovery jogs.
2:45, 2:43, 2:42, 2:41, 2:41, 2:39
T -
AM: 9 miles (1:18:50). 8:45/mi
Pacing duty.
PM: 3.3 miles (26:54). 8:09/mi
W -
AM: 10 miles (1:17:29). 7:45/mi
Including last 4 miles: 7:36, 7:25, 6:57, 6:23
Th -
Late PM: 4 miles (30:56). 7:44/mi
F -
AM: 9.55 miles (1:05:14). 6:50/mi
Including 10 x 1km (roads) with 1:00 recovery jogs.
3:46, 3:44, 3:43, 3:42, 3:42, 3:42, 3:38, 3:38, 3:36, 3:29
PM: 6.9 miles (1:05:26). 9:29/mi
Ran with fiancée.
Sa-
AM: 6.3 miles (50:12). 7:58/mi
8:58–>6:36/mi
Su -
AM: 15 miles (2:14:11). 8:57/mi
Pacing duty.
Weekly Total: 70.3 miles
Year to Date: 1,803 miles
Good week for me. 12 week specific cycle for Houston starts tomorrow.
Hope everyone else had a great 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)
runrincerepeat 78.88% (5K...16:44)
Still Improving 78.67% (HM...1:25:01)
hantph96 78.56% (5K...16:33)
team1 78.01% (8K...28:48)
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 68.62 %(Marathon...2:59:10)
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 and it will be modified.
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: 25 minutes easy
T: Rest Day
W: 80 minutes legs feeling great after the rest day
R: Rest Day
F: 32 minutes easy
Sa: 5K 19:10 1st place overall
Planned down week with a fun low-key 5K on Saturday. The goal was just to compete for the win and it ended up being no contest. Half marathon effort through 2 miles and then a 5:55 mile to seal it.
Congrats to RRR who continues to scorch up the leaderboard moving up another three spots this week!
13 weeks to Houston
Goal: sub-2:25
S - Off
M - 12 (7:28)
T - AM: 12 w/ Workout 1; PM: 4 easy
W - 14 w/ Workout 2
Th - AM: 12 recovery (8:01); PM: easy
F - 12 recovery (8:03)
S - 7 w/ Workout 3
Total: 79 miles
Workout 1: 4 mile tempo in 20:58 (5:18, 5:18, 5:14, 5:08). Added 6x15s strides. Temps were under 60 and I felt very good.
Workout 2: I should put quotations around "workout" as this was simply a longer steady run. 3 mile WU + 9 mile progression (5:54 avg, starting ~6:00 and finishing in 5:41) + 2 CD. It was a windy morning, and despite the slower pace the last few miles were closer to marathon effort.
Workout 3: Scheduled 6x1000m + 2x400m. First 3 in 3:04, 3:02, 3:01, and came through 600m of #4 on 2:58 pace when my calf tweaked going into the turn. Jogged half a mile to try to clear waste products before heading home.
This week completes my VO2max block. I was hoping to be in low-15s shape by the end of the block, and I think I'm there. If I were 5k training, I think I could be in PR shape in 4-6 weeks. But the task for the remaining 12 weeks is to get my calf healthy and build up my marathon-specific fitness.
This morning I'm optimistic that I didn't do serious harm to the calf. I was on my feet most of yesterday afternoon and evening and felt it loosen in the late evening. Aside from some lingering soreness, it almost feels normal today. I'll try some elliptical and maybe a short jog this afternoon. If I can keep the aerobic volume up and get in a couple of elliptical workouts, I may be able to resume normal training in a week without losing much, if anything. Take a page or two out of Smoove's playbook.
35 6foot 152 and droppin
Next up.
Turkey Trot 5k
Orlando HM Dec 1
Houston HM Jan 20
Another brick in the fitness wall week.
Sun - AM 6 PM 6
Mon - Lunch 10.5 w 5xmile 400jog on road (5:50-5:45-5:46-5:43-5:35
PM -4
Tue - 8
Wed - AM 8.5 with 8x400 90s rest
75-75-75-75-75-75-75-74
PM 4
Thu - 4/4
Fri- 4/4 w strides both runs
Sat - AM 10 (5k 16:44)
PM 4
Totals 77 running w 2 good workouts +race
52 biking
Good week. Mile repeats felt smooth on the lake loop. Some small rollers but I like that as it replicates races. 8x400 was a smooth one as well. Legs a bit tired but they got it done.
5k. Legs felt okay Thur. Tired AF on Friday and a bit stiff Saturday morning. Ran 6 miles warmup just took get loose. Starting feeling better right before gun on some hard strides. First 200 was a tad slow so I took the front and put it on a 5:30 flat pace. A pack of 6 kids tucks in behind (6 ages 20-15) apparently it was 2 groups a group ofn4 and 2. At 1k some kind of got on my shoulder and we picked it up a tad. I had lead at 1400 and got the corner on a turn. As the watches beeped a 5:27 mile de group of 2 drops the hammer down .. and the group of 4 follows. I almost went but held back and they settled in 5-6 secs ahead of me. Was just thinking. Be cool and they will come back to you. Clipped 5:23 as I was catching the 6th guy. Caught the 5th guy a little later. Keep it steady thru 2.6 or so.. a tad downhill and tried to open up. Caught 4th and was moving towards 3rd. I was steady he was slightly slowing. 5:22 mile and the kick. 3rd gets me by 3sec or so. Winner in 16:32. I may could have held on if I had went with them at the end of mile 1 but who knows.. set up for a really nice race for me. Glad I showed the patience. Wanted that 5:1x last mile just ran out of leg as it was a big nice week this week. Aerobically I was in great shape the whole way.
Good cap to a good week. Time to take it easy a bit this week before a push to Orlando and then Houston.
Thanks for getting us started Jewbacca!
Theodore: Good week. I'm also trying to figure out 5k pacing!
The Stone Cutter: Best wishes on the Specific Cycle.
TDR: Good week and good race. Thanks, again for keeping the leaderboard even though...
RRR: ...keeps widening the gap. Glad I don't have a Tofu Burger riding on anything because you are simply kicking' a$$.
Male, 50 yo, 5’7”, 127 lbs
Goals: sub-90 HM
Upcoming Race: 11/04 HM
M: 9.5k: Recovery
T: 12.5k: WU + 4(2k @ 10k pace/3 min jog) + CD
W: 15k: Easy commute home from work
T: Rest
F: 18k: WU + 2(5k@HM Race Pace/90sec) + CD
S: 6k: Easy
S: 20k: Low-aerobic longish run
Total: 7:30 - 82k - 1312 ft
Highlights: I got a royalty payment from a series of books I wrote about 10 years ago. Pays for transportation from Taiwan to Boston and hotel. I’m always surprised when one of these payments drops...
Lowlights: No lowlights this week. No negative thoughts this week.
HM Training (1 week to go): So about 85% of last week’s volume. Tuesday and Friday remained workout days. They both went well. Basically spent the week searching for my “pop.” If anyone runs into my pop, please ask it to meet me next Sunday morning, preferably at the starting line, but really, whenever it’s convenient. Coach Jeff will also be happy to accept donations of random pop from anyone who won’t be using theirs. I’ll return it; I promise.
Had taper week leading up to the 15K. Here's how it went down.
Monday - had a scare, woke up in he middle of night to get a cup of milk and my foot went Pop! Was sort of sore when I got up in the morning. So took the day off. Ended up being fine, and I think it was a joint--like cracking your knuckles a bit wrong.
T - 7.6 with 7X 32-28 sec strides, getting progressively faster. Foot fine. Massage later in the day--ouch!
W - 8 easy on cinder/dirt trails
Th - Easy 5.3 with 1 min, 40 sec, and 20 sec pick ups
F - 4.4 easy
Sa - 15K with warm up and cool down. Just broke 56. 1st in age group, 12th overall in masters. Age grade 4th (89.5%), again just off the podium.
I didn't feel super, and ran faster on a much worse weather day last year (30s and windy). Course was quite different this time and seemed slower overall (4-5 other runners in top 10 ran between 20 sec and 1 min slower than last year).
Still, was hoping/planning on sub 55 but no splits faster than 5:55.
Anyway, happy to get it done, and 5 USATF wins this year, ranging from road mile to 1/2 marathon. And we won team age group.
Su - easy 7
45 for the week.
Easy week ahead, the 8K road next month. Need to be sharp for that.
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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
Sorry to say that the thread mojo was broken.
For Monday through Saturday I just ran 4 days really easy (4:40-4:45 pace for 8,7,6,5 kilometers). I also did 2 days of cycling for an hour.
Race Day- This morning. Race start was 9am. The wife and I stay in a hotel 5 minutes away from the event. Woke up at 5am and got ready. As we made our way to the event the weather report was 11 degrees C(51F) with a chance of rain. The reality was a downpour and 6 degrees. I was in group G ( Groups were Elite and then A-H), and the start was just a mess. Cold rain, hundreds of bodies, puddles everywhere. By the first kilometer I knew the goal was done. Just before the 2nd K I took my first piss break. I would take 3 more before 16km, and I didn't stop at an aid station until 25km. The first 5km was 22:17 and it was incredible frustrating. Trying to pass people, while avoiding puddles and discarded plastic bags was a chore. At one point I was running with another guy looking to go sub 2:50, but he was all over the place and I let him go at 8km ( well, I stop to water the trees and he kept going).
The first half was like that. I could not get into a rhythm. Each of the first 4 5km splits was a little faster than the last, and as I hit halfway at about 1:30:30ish I thought a sub 3 was possible. By 24 km that was out the window as my right buttock and hamstring started to cramp up. I was reduced to walking and semi jogging until about 27km. I was able to start running again, but had more cramping at 34km. At that point I was just doing a shuffle at maybe 4:30+/km pace.
The one positive of the day was that I felt decent enough at 39km to take the turn from there and get to the line fairly strong. I split 8:13 from 40km to the line to finish in 3:09:27.
With the exception of my upper right leg I feel great. I am disappointed, but I am also happy to have finished. I did want to pack it in early a couple of times, but I am really glad I didn't. I am trying hard to see the overall positives in the experience, but right now all I want to do is enjoy the overpriced Belgian beer my wonderful wife got to celebrate the race.
I will be going to a medical doctor tomorrow or Tuesday. I hope that this will be a minor setback that I can get through quickly. For now there is no plan. I have a couple of 10ks in the next two weeks, but they are more event oriented than race orientated.
Cheers to all of you.
Coach Jeff ROC wrote:
Basically spent the week searching for my “pop.” If anyone runs into my pop, please ask it to meet me next Sunday morning, preferably at the starting line, but really, whenever it’s convenient. Coach Jeff will also be happy to accept donations of random pop from anyone who won’t be using theirs. I’ll return it; I promise.
Let's see...
Gotchersodapoplollipopmom'npoppick'npoppopupbookpoplitealarteryjalapenopoppershalfpoppyseedbagel(slightlystale)CoachPop(gettingwarmer)...
Here it is. Coach Jeff's pop. I'll, um, pop it in the mail for you.
Congratulations to RRR, pewow, and Coyote Montane. Weekly report and comments coming up somewhat later...
th3- no shame in that. good race effort. the marathon is absolutely brutal. i admire that you went for it even in those conditions. I’ve become such a diva about it that I don’t even want to race unless it’s pretty ideal. your fitness is good and I’ve almost always had a big boost in 5k-half marathon performance after a good marathon cycle.
R3- stepping up your game I see. Strong run.
pewow- equally boss. good race. i could see you dropping a sub 16 in the near future, especially on the track. I’m there from Wednesday afternoon through Saturday evening. Friday I’m planning a 35k progression... 10k~6:40 pace, 10k~6:20-6:25, 10k~6:00-6:05, last 5k brisk. Not sure if you’d want to run any part of that. Or any easy run some day.
Triple H- what is this big goal? Sub 2:30 mission, sub 15? The suspense is killing me.
Runnersfix- I learned a lot following your training a few years back and am happy to see you posting again (and doing so well).
Jewbacca- get your ass healthy.
Stone- the 800s look particularly strong. I’m envious of you and R3 who seem to be able to jump back into shape so quickly.
Training- Goal race Philadelphia Marathon, 3 weeks
m- 8.5/4.5
t- 9/5
w- 7
*th- 5 x 3 miles @5:48 avg, .5 mile float recoveries averaging ~6:55 pace. 5:57 overall for the 17 miles including recoveries.
f- 9.5/5
s- 10.5/4.5
*su-AM- 6 x mile @5:27 avg, 2:30 jog recovery. PM-4.5
100
The fitness is coming together quickly, but, with 3 weeks til race day, it’s a race against time. If it was a half marathon in 3 weeks and I was targeting 1:10-high, I would feel pretty good about my chances. Marathon is obviously much more unpredictable. Sub 2:30 is a pretty big stretch, but I’m not ruling out going for it. Can’t force it though. I’d be pretty happy even with a 2:32.
Nice work, guys, especially to our racers, RRR and pewow. Get well soon, jewbacca.
This was my last week of real training before my two-week taper. Yesterday’s long run was brutal, but I enjoyed it. It was a hilly run in a cold, drenching rain, and my body feels some of that this morning.
Let the taper begin...
M49, 5’6”, 125
Richmond Marathon on Nov. 10
M: 11.5 at 6:32 overall...hilly...finishing 6:23, 6:11, 6:17, 6:10, 5:50, 2:52
T: 9.14 at 6:27 overall...felt good...finishing 6:24, 6:17, 6:03, 6:01, 5:58, 0:48...full progression...felt strong in last three miles
W: 10.13 at 6:37 overall...hilly and some wind...a bit sluggish...finished 6:20, 6:19, 6:12, 6:03, 0:47
T: 8.51 at 6:18 overall...felt strong...a nice little flyer...7:12, 6:43, 6:29, 6:23, 6:13, 6:07, 6:05, 5:37.6, 2:49.7
F: 10.14 at 6:33 overall...6:26, 6:17, 6:03 to finish
Sat.: 16.14 at 6:31 overall...hilly, cold, rain throughout...6:20, 6:29, 6:20, 6:22, 6:13, 6:16, 6:08, 5:47 to finish
65 miles
Have a great week, everyone.
Forgot to note...my bib has arrived and I will be wearing number 203 at Richmond.
Male, 38, 5’10” 140 lbs
PRs: 3:33:25 (2017), 1:30:14 (2018)
Goal: Dallas Half Marathon (dec), Houston Marathon (Jan)
Goal times: 1:27, 3:02-3:03
M:
Am: CV workout-6x1k @ 10k pace, 6x200 @ 1600 pace
Pm: 3 easy
Total: 13
T: 6 easy
W: tempo-7M @ MP (~6:50), 6x20sec hills @ 1600 pace
Th: 6 easy
F: 10 easy
Sat:
Am: 12 moderate (8:00 pace)
Pm: 3.1 easy
Sun: 7 easy
Total: 70.1
Kind of a down week in terms of intensity and no real long run. But 70 miles is the most I’ve ever run in a week.
Sorry to hear about the tough day th3bt.
Coyote, glad to hear the foot was a false alarm. Hopefully the same will be said about jewbacca's calf in a few days.
We are going to need to see something from AJ in the near future, or Vegas will be setting the RRR/AJ line with RRR as the favorite.
Relatively big week for me. Went from 0 days of running the week after Chicago to 3 days of running the following week and then to 4 days this past week, with 2-3 quality days mixed in.
M - 6 easy
Tu - off
W - 4 x 200 (:35) with :75 rest; 3:30 rest after set; 4 x 400 (:70) with 3:00 rest; 4 x 200 (:34) with :75 rest
Th - 6 miles at 7:20 with a woman I coach - heart rate and perceived effort were way high from the start, but I felt obligated to maintain a decent pace because the woman I was running with didn't know the loop. Heart rate hit a record high 192 at what should be easy distance pace. I think it was a combination of factors.
F - off
Sa - off
Su - 5 mile race (27:41), 5th place. I ran this race solely to salvage some points for my local series. Happy with the effort even if the time doesn't exactly jump off of the page. Additional good news is my heart rate never topped 172, around my high end tempo heart rate. Adds credence to the idea that Thursday was an aberration and confirms that I really haven't lost a ton of fitness yet. Also - the weather was gorgeous (58 and not a cloud in the sky).
M34
Goals:
1) 2:30ish Boston
2) Other stuff
Mo: 7 @ 6:47. Started on an old route in Detroit, but did a little exploring. Saw an urban partridge.
Tu: 7 @ 6:13, turned into a progression: 7:01, 6:39, 6:23, 6:08, 5:55, 5:49, 5:38. Back in D.C., high 60s and sunny.
We: 5 @ 7:26. Been pushing it a bit and don't want to overdo it. Knee felt a bit sore on the last mile.
Th: Off. Maybe pushed the knee a little too hard on Tuesday.
Fr: 8 @ 6:50. Chilly. Saw 6 spooky vultures.
Sa: 10 @ 6:48. 50 and rain, the sort of weather that makes you look like a badass but is actually easier than a typical summer morning. Sore from doing squats Wed./Fri.
Su: 9 jog.
Total: 46 miles
Knee is slowly getting better, but not fully healthy yet. Will loosely aim for 55 next week, then travel the following week (not running much), then hope to be back near normal the second half of November.
Congrats to RRR and Pewow on the solid 5ks.
Did some spectating of the Marine Corps Marathon this morning on our run. Always fun to watch. Perfect weather for the race (low 50s, not much sun or wind).
Now to try to find a pumpkin...
sub 16 5k
M 24, 6' 150#
Next Race: 5k XC Sunday
M: 6 w/ 2x4x15" hills @ 800 effort w/ jog back
T: 8 w/ 1200 (4:10), 1000 (3:27), 800 (2:47), 600 (1:58), 400 (77) w/ 5/4/3/2 min jog. Motivation was seriously lacking this morning so I guess I have to take getting out of bed, out the door and then doing a workout as victories even if the workout itself isn't anything to write home about. strength after (MB throw/ crawling, power snatch, front squat, bench/ 1L RDL, rows set a new PRs: snatch (1x90lb) and bench (5x100lb))
W: off
Th: 6 felt more peppy mentally today.
F: 4 w/ accels & sprints
S: 9 w/ 5k 16:29
second fastest 5k ever and fastest 5k in 7 years. I was kind of getting down on myself that my training hasn't been going great and I haven't had a good race this fall so I let the leaders get 7 or 8 seconds on me in the first mile. I actually thought to myself at the mile mark "at least need to beat RRRs time". Caught second place about 2k and we ran the rest of the race step for step. He beat me by 2min over 15k but I kept feeling better and better until the last k when it got tough. He kept surging ahead of me but I got around him the last 150 and beat him by 1sec. First ran 16:10.
Splits: 5:27, 10:44 (5:17), 16:00 (5:16), 16:29
First mile has a false flat uphill but definitely not worth 10 seconds. Hopefully racing the same two guys next weekend.
M - 10 miles, 6:10 avg.
T - 4.5 wu/cd, 8,6,4,2 on, 90 off fartlek. Averaged 5:19 overall and something like 5:15, :05, 4:55, 4:30 for the on segments.
W - 5 miles, 6:35 avg. Sox game trumped getting more miles in.
T - 10 miles, 5:56 avg including 2x 90,60,30 pickups on 1:1 rest. Nothing crazy fast on the pickups, just a smooth bump in pace down to roughly 4:45-50, although 30 seconds isn't really enough to really read into the average pace imo.
F - 8 miles, 6:22 average.
S - 4.1 wu/cd, 7.5 mile very hilly tempo in 41 minutes, so 5:27 avg. Splits were erratic but effort was consistent. HR was pegged right at 160 the whole time after the first mile.
S - 16 miles, planned.
Overall a decent week of work. I'm starting to get a little more fit again which is encouraging. Goal right now is a fast Turkey trot so I don't have a ton of time.
M31
Goals:
1) Get back into running after an 8 year break.
2) Lose weight (currently 180lbs at 5'11")
M- 15 minutes easy
T- AM: 20 minutes easy
PM: 20 minutes easy
W- 15 minutes easy
Th- AM: 20 minutes easy
PM: 20 minutes easy
F- AM: 20 minutes easy
PM: 20 minutes easy
S- 15 minutes easy
Su- 30 minutes easy
Total: ~20 miles
Emma Coburn to miss Olympic Trials after breaking ankle in Suzhou
Jakob on Oly 1500- “Walk in the park if I don’t get injured or sick”
1:49.84 - 800m Freshmen National Record - Cooper Lutkenhaus (check this kick out!!)
VALBY has graduated (w/ honors) from Florida, will she go to grad school??
2024 College Track & Field Open Coaching Positions Discussion
Congrats to Kyle Merber - Merber has left Citius for position w/ Michael Johnson's track league