Another week down.
Another week down.
M 35 6ft 150.5
Solid week. A bit of a down week which was nice.
Sun - 10
Mon - 6/4
Tue - 6-4
Wed - 10 including 1on (5:16avg) 2off (6:18avg) x 10. Ended up being 5:55 pace for 30 mins total.
Thu - 8/4
Fri - 8/4
Sat - 11 w 30mins and upper aerobic (6:3x).
Totals 75 miles running 55miles biking.
Good week. Good doubles and 3 double digit runs. Legs were a bit tired at end of week. Didn’t eat right/enough a few days mid week and it caught up with me. Def noticing that without the massive beer calories every night I have to meal plan a bit better w the mileage and intensity. W my diet it’s hadd to catch up if get behind. Working thru the last vestiges a of adductor and core soreness. Little groin niggle still but hey... I am no spring chicken.
All in all solid week. Looking down the barrel of a BIG week w 90 or so miles and two big workouts including a 16 miler w last 10 hard.
Everyone have a great week looking forward to perusing posts w a cup of coffee and NYC after I go run an easy 6
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
Week 1 of 12
M -
Rest. Planned.
T -
AM: 8 miles (1:02:18). 7:47/mi
PM: 3.5 miles (27:38). 7:54/mi
W -
AM: 11 miles (1:27:32). 7:58/mi
Including 12 x .25 mile hill (:79.5/avg) with jog down recoveries (2:25-2:35). Felt great during the workout but my back completely seized up on me at the very end of my cooldown. Put me out of commission the rest of the week.
Th -
Off. Unplanned.
F -
Off. Unplanned.
Sa-
Off. Unplanned.
Su -
May test out the back with a short easy run later when the weather warms up.
Weekly Total: 22.5 miles (maybe a few more)
Year to Date: 1,825 miles
Rough way to start week one of the specific cycle. The pain was pretty debilitating Wednesday. Saw my massage therapist for two sessions this week to try to help promote blood flow and loosen things up. I have 100% mobility now, but still have a little tightness, stiffness in the lower lumbar.
She said overly tight piriformis and glutes, combined with an early AM hill workout in cold temps off no stretching was the likely culprit. Gonna have to be more diligent about my preworkout routine now.
I am optimistic that I should be able to implement workouts again later this week. Small bump in the road to Houston, but better to get it out of the way now.
Hope everyone else had a great week.
Is Coach Jeff update?
Male, 16, 6’3”
PRs: 5k - 19:01; 5M - 30:50
Goals:
18-Nov - Castle Combe 10K (have fun)
24-Feb - Bourton 10K (TBC)
7-Apr - White Horse Half Marathon (sub-1:25)
Monday:
Off
Tuesday:
Off
Wednesday:
10.9k in 54:22
Thursday:
9.0k in 41:53
Friday:
Off
Saturday:
Off
Sunday:
Off
Week Total:
19.9k
I’ve really been struggling with my knee this week. The two runs that I did manage felt fine during, but quite painful afterwards. I realised on Wednesday that my trainers were completely shot, so went to get some new ones yesterday. Found out that I have a slightly abnormal pronation (which apparently did not show up on my previous gait analysis) so now have some brand new shoes which will be more suited to me. It’s not looking good for my 10K in two weeks’ time, so I’ll stick to easy running until I feel better and just look to have a good time, before regaining some quality this winter.
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)
DietBacon 77.47% (HM...1:15:22)
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)
LancRunner 75.45% (5K...17:35)
Gordon Tremeshko 70.9% (5K...18:17)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 68.62 %(Marathon...2:59:10)
Cocoon 67.61% (HM...1:28:15)
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: 59 minutes on the dull side of easy, very slow to recover from race the day before
M: 25 minutes steady
T: 65 minutes a bit sleep deprived coming home late from a long drive but running with the group helped
W: 80 minutes negative split
R: Rest Day
F: 40 minutes steady
Sa: 1:45:00 Long Run. The last 20 minutes were borderline hard, probably should have toned it down a little.
Our training group may have added someone new, a guy that ran 18:57 for 5K after running for just a few weeks. It’s been interesting to see how the four of us choose to run. I have the fastest PRs of the group and though we all made a pact to stick with each other at least until halfway, I am always trailing the group on the way back.
4 weeks in and I’m really enjoying the build-up to Miami though. Keeping track of minutes and not caring about pace has helped me find a nice little groove. We’re still running pretty hard on some days but nothing is forced, at least on my end, and the pick ups come naturally and the body seems to be responding well to that.
Hope everyone has a great week!
My week:
Th - 6 easy to moderate.
The rest was spent working late and, when not working late, steadily sipping beers. The motivation to start training again justbisnt quite there yet, in part because of the PF pain. It will come back eventually.
Another good week for me. Knees have continued to get better for some reason unknown to me. Ran 5 miles easy this week.
RRR: good week.
Stone: Good luck with the back.
Theodore: get that knee taken care of. Easy runs sound good. Workouts sometimes are over rated.
TDR: great week!!!
Smoove: have you been stretching and rolling your calfs?
Not much to report training wise, just some easy mileage and the official passing of whatever that forefoot bruise was.
However, it's also a racing thread, and I hopped in a 5k yesterday because I was curious about where I was fitness wise after a month of barely running, and my wife and kid were going to be out of town. Only ran 18:25 but I won the race by 3 minutes...which is a real shame for the current state of my local racing scene considering the organizers even went so far as to get this one USATF certified.
More importantly, I think I've settled on my next training goal. Was talking awhile back with some folks about how I'm not feeling any excitement about going into a long training block for a 5k the same way I do about a half or full marathon. There's something about knowing poor training is going to make me fail spectacularly that really gets me motivated to pound the pavement. On the other hand, I think training with the focus being on shorter race distances will be good for me keeping me more well rounded.
So, in that spirit: my next running goal is to run sub 17 for a 5k.
No, I have never broken 18:00, but now that I've told you all this I feel compelled to work towards it in a way that just saying "I'm going to do a 5k cycle" does not. I don't actually know if it's possible for me or what the process needs to look like exactly (I have a lot of rough ideas) but that's what makes in interesting. Some of you can probably relate to this, others maybe can't. We'll see what happens...it could be a failure before the winter is over.
Next steps: get over this cold, let my achilles heal from the strain I put on it yesterday after my calf tightened up on me after 2 miles, and start studying what a 5k training regimen with a long term focus actually looks like...since I've never done that in my adult life. Probably it will take a couple weeks before actual steps are taken.
M - 2 @ 9:15 on a steep incline on the treadmill + 25 minute walk on the belt + mobility / core. Planned to just walk, but that was too boring
T - off
W - 6 @ 7:47
R - mobility + core work
F - 9 @ 7:53
Sa - 4 with 8 * 15-20 second hill sprints, core & mobility
Su - 30 minutes of core, strength, mobility. May do a bike ride later.
21 miles running, a whole lot of realizing how tight I am and how week my glutes are. Going to put a lot of time into strengthening the week muscles, plyos, and loosening myself up. Have the itch for a big 2019, and this will help lay the foundation.
M59 -- 5'11" 164 lbs
Open PRs ---- 16:04 5K, 2:40:30 marathon
M55-59 PRs - 18:58 5K, 3:07:23 marathon
Goals -
1:25 half marathon May 2019
3:00 marathon Oct. 2019
Oct 29 - Nov 4, 2018
Off
MLR - 12.2 miles @ 6:58/mi
Off (knee)
Easy - 7.7 miles @ 8:27/mi w/3x100m strides
Off (knee)
VO2 - 2-mile warmup; 5K race @ 6:17/mi (19:32)
Off (knee)
WEEK TOTAL: 25.0 MILES
Tuesday Medium-Long Run - I was very happy with this effort. First mile was 7:30, closing mile was 6:29. It's been many years since I've averaged sub-7 for a 12-mile training run.
Saturday 5K Race - This was run on a certified course, but no mile markers. So, with just my old-style stopwatch, I had to run completely by feel. I pushed hard, I thought, but the time was disappointingly slow. There was a half-minute gap to the next runner in front of me, and a full minute behind me, so maybe not enough motivation to really go to the well. Still, fourth overall, first master (only 100 or so runners).
Injury - It's been nearly two weeks since I fell onto my right knee, and it's still painful. Taking every other day off isn't helping much, so maybe I will give it a full week without running. I guess my season is done, anyway. Then start building toward the spring half marathon.
Taper week for me. Here are the highlights
T: mi 2x1mi (6:28, 5:57), 4x400 (80, 76, 73, 74) 3min jog between everything Clearly wasn't warmed up enough for the 1st cruise mile, was net downhill too. Then glorified strides
Th: 9 w/ slowly. Good dude to run with and going to crush Philly.
Just putting on my clothes for the xc 5k now. Rained all last night and is still raining so maybe HHH would even consider it proper cross.
Stone Cutter - better week 1 than week 10. Way to get it taken care of right away and identify what you can do differently moving forward. Hoping this is a minor setback, which we all encounter, and nothing more.
RRR - Piling up the mileage. Seeing what you're doing is a real inspiration to me. Keep it up!
Teddy - hope the new shoes do the trick
TDR - nice week! Glad the minutes are helping you keep the groove.
Smoove - do you have go to beer of choice? I've got Dayblazer by New Belguim in the fridge right now. Crisp, refreshing lager with a beautiful copper color.
Pappy - glad the knee is feeling better
Gordon - congrats on the 5k win, even if it was solo from the gun! LOVE the goal. Certainly fits the big hairy audacious goal category. Looking forward to how you're going to put together the training.
Allen - Running alone in what's supposed to be a race is hard, especially if you've been having knee troubles. It sounds like you're doing the right thing. Giving your body the rest it needs before attacking a monster 2019.
Pewow - good luck!
M 58 run through town easy. Pleasant weather after hard rain in the morning. Body felt sleepy after long run yesterday. Not bad, just sleepy. Legs just started waking up toward the end of the run. / 21 shuffle.
T 1:12 with 5 x park loop in 43:23 plus 4 x strides and hill sprints. A bit chilly and windy but not too bad. Breathing has been noticeably better lately with the fall weather kicking in.
W 1:01 Robert’s Hill trails easy with 8 x sledding hill steady. Very nice day, but falafel before hill repeats was not the best call.
Th 1:07 with trolley track fartlek in 42:03 (180 steps quick/180 steps easy, which works out to something like 1:00/1:00) plus 4 x strides. Cool, light rain, very nice for running. Did pretty well keeping the recoveries at an easy run as opposed to an outright jog.
F 1:11 Fitzy’s trails easy. Mild, humid, wet in the woods, quite muddy in spots. Just a nice easy run.
Sat 1:12 with trolley track plus park loop steady in 48:44 plus 4 x strides. Mild and drizzling after heavy rain overnight. River was wicked high and just thundering over the dams. Felt a little sluggish getting going but worked into a nice rhythm by the time I passed the Tent & Awning and felt really good the rest of the way.
Sun 1:21 Sawmill Hills trails easy. Went “exploring.”
8:23 for the week
M38, 6-6, 187
Houston half
M - 8 easy
T - 3 x (1600 @ 5k pace, 90 sec jog, 300 @ mile pace, 4 min jog) - 5:19, 5:19, 5:20 for the 1600s - 8 total
W - 8 easy
Th - 8 easy
F - 8 easy
S - 16 easy
S - 12 miles continuous alternations. Goal was run was to 4 x (6:45/6:15/5:45 miles) / result was 6:46, 6:13, 5:58, 6:43, 6:18, 5:53, 6:50, 6:24, 6:04, 7:32, 6:44, 6:46?) / Pm 8 Miles planned
Total - 80 miles
Good week. Tempo Tuesday went well. Nice to see some miles under 5:20 again.
I had never attempted a workout like the continuous alternations I did today. They kicked my tail. I never got close to 5:45 for the fast miles and by the third set I was pretty much toast. Had to stop twice to catch my breath. The last mile was prob more like 6:15 as there was some GPS wonkiness but needless to say I was whipped. All in all though it was a good effort and it forced me outside my comfort zone, which is good.
Desi pushing the pace now in NYC!!!
AJ - nice week. Have def noticed same thing about alternations. No matter if it’s a mile on or a minute hard. Switching pace and keeping it honest for an extended period is so much tougher than continuous steady pace. My 5:55 avg on Thursday was tougher than 30mins straight of 5:45.
Look like the ladies have turned it into a race in nyc! The men seemed to be racing from the gun. Like Kitatas style.
Good job, guys. Will read more thoroughly later (watching NYC right now), and will get to some comments.
M49 5’6”, 125
Richmond this upcoming Saturday
Taper week for me. Other than my sore knees, things seem to be going very well. A planned 5-day week.
M: 10.75 at 6:39 overall...hilly...6:19, 6:20, 6:14, 4:18 to finish
T: 8.25 at 6:13.5 overall...7:04, 6:36, 6:24, 6:19, 6:06, 6:01, 5:50, 5:37.1, 1:23.3...felt strong
W: 10.13 at 6:36 overall
T: (off)
F: 8:14 at 6:24 overall...6:19, 6:14, 5:56, 5:40, 49.9
Sat.: 13.13 in 1:24:33 (6:26 overall)...6:20, 6:16, 6:05, 6:05, 6:05, 5:47.5, 43.4...felt very strong
50 miles
I am a bundle of excitement and nerves right now. Thankfully, more excitement than nerves. Have a great week, guys!
On the women’s side, the race just got boring...all E. Africans up front.
Anyone have Bruin’s bib number?
Boring?! It just got fantastic. WE watching Same race?!
Dropping sub 5s. Can they hold or not situation. Could care less if it’s E Africans or smurfs as long as it’s a race. Plodding around in a big pack is terrible.
Men’s race has been great whole way. But they don’t show much. Coverage is horrid.