Oh, and 3 of my good mates ran NY today, from one of my training groups here in London. 2:28:41, 2:28:43 and 2:29:47. Consistent!
When you train together...!!
Oh, and 3 of my good mates ran NY today, from one of my training groups here in London. 2:28:41, 2:28:43 and 2:29:47. Consistent!
When you train together...!!
Comments later..after I finish some household chores.
39 year old, 5ft 7in, 173 lbs
PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx
Long term goal: Sub 3 in 2019
Short term goal: Sub 3:10 at CIM
Monday -
AM: 7.3 miles @ 8:12
PM: 5 miles @ 8:20
Tuesday -
AM: 8.1 miles @ 7:30
PM: 4.2 miles @ 7:52
Wednesday -
AM: 8 miles @ 7:45 (5 x 3 mins @ 6:30 and 4 x 1 min @ 6:05)
Thursday -
AM: 5 miles @ 8:07
PM: 7.1 miles @ 7:50
Friday -
AM: 8 miles @ 7:36
Saturday -
AM: 7.5 miles @ 8:15 + 2 hours of tennis
Sunday - 20 miles @ 7:23 (miles 5-7 @ 6:42 and miles 15 & 16 @ 6:22)
Weekly total: 80.2 miles (Mileage PR)
YTD: 1965 miles
Feeling more and more confident about running sub 3:10 at CIM. All the workouts and medium effort runs are trending in the right direction.
12 weeks to Houston
Goal: sub-2:25
S - 4 easy
M - AM: 6 easy; PM: 6 easy
T - AM: 8 easy; PM: 3 x 10:00 elliptical (9 Smoove aerobic units)
W - 8 easy
Th - 8 easy
F - 12 easy
S - 18.5 (sort of) progression with last 14 in ~6:15 avg
Miles: 70.5
Total AUs: 79.5
Though my calf is still in some pain, it's progressed every day this week, and most importantly it's allowed me to run in the easy to moderate range without aggravating it. I'm grateful to be able to run as much as I did this week. The elliptical workout on Tuesday was a success, although I accidentally went way too hard. It's difficult to gauge effort on an unfamiliar aerobic exercise. I think it took until Saturday to recover from that one.
I pulled out of the Birmingham 10k. That didn't feel good, especially seeing 5 guys bunched in the range I was hoping to run. But I'm fairly certain I'd have reinjured the calf. If everything continues to go well, maybe by the end of this week I can try some fast running.
I'll try to get some comments up later but some good looking weeks so far.
M - 8 miles, 6:20 pace
T - 4 miles, 6:20 pace + 7 miles, 6:30 pace
W - 4 miles wu/cd, 7 mile tempo averaging 5:27. Pretty average.
T - 5 miles, 6:30 pace
F - 10 miles, 6:15 pace
S - 4.25 wu/cd, 3,2,1 miles on, 2 and 3 minutes recovery respectively. 15:36, 10:34, 5:02. Fought through some pretty gusty wind so this wasn't as fast as I was hoping for.
S - 18.4 miles, 6:00 avg.
Took a bit to get going this week. Just felt beat up and sore through Wednesday. New shoes on Friday helped me rally and the last couple days were decent. Ran with a friend prepping for Philly today and he's looking good.
Stat - nice week sir. Don’t tease me bro! What are the new shoes?
runrincerepeat wrote:
Stat - nice week sir. Don’t tease me bro! What are the new shoes?
Nothing too crazy, just a fresh pair of Kinvaras.
Hello everyone,
This week was simple. 10k on Tuesday and Thursday, 6x600m on Wednesday averaging 2:10 for the reps and resting 2', a shakeout 6k on Saturday and the highlight of the week: pacing duties for my pop's first marathon. He is 53 and we pulled a 3:28:42.
There were tears. Lots of them. Hard 4 months for him with a lot of work issues and a couple of injuries but he was a beast today! Joined him at the 19th km and did the remaining 23 with him and with his training partner. I'm really proud of him!
In another news, I've enrolled in a tune up 15k for next Sunday. Maybe will do it at goal HM pace... Still have to talk to my coach.
Nice week to everyone and I will catch up on your comments tomorrow!
What a great experience. Very cool, and thanks for sharing. Plus, he's a stud!
Gordon Tremeshko wrote:
Is Coach Jeff update?
This
Relatively easy recovery week until the weekend.
M - rest
T - 7.4
W - 8.1
Th - 5 AM, with 2X 1 min moderate effort, and 3X 20 sec pick ups, brought the spikes for first time this year and practiced in those. 4 easy PM
F - 6.1, felt super tired
Sa - 3 mile warm-up, 6K XC (state champs), 1 mile cool down. Since I'm still in recovery mode, I ran the race sort of as a fartlek, with 6 min at 10K effort, backed down for 1:30 at threshold, 4 min at about 8K effort (CV), 1:30 threshold, about 2 min a bit faster than 8K, and then it sort of fell apart and blended into recoveries for about a minute and surge for a minute until the finish.
It was a nonsense 4-lap course, each with 10 or so sharp turns, so going back and forth, turn-right turn left, etc.
23:22 (82.5%) age grade--the OA winner has run sub 13:30 5K this year and ran 86% age grade, so that gives an an idea of slowness of course. 5th masters (but they were all 40-41) and 1st age group--first couple guys were really fast.
PM did a 3.2 mile shake out because my cool down was rather lame.
S - 13.6, got chased by an agitated bighorn sheep. That made me jump a bit.
55.2 (7.5 hours) for the week.
Back up into the 60s next week. 8K road in 2 weeks.
will do some comments soon. Pewow- sounds like a solid race. Stone and Jewbacca- focus on health gentlemen. Some good races ahead at Houston. GT- the sub 17 will happen.
2 weeks until Philadelphia Marathon
m- 8
*t- 12 continuous, stepping stones, 4 sets of (6:19, 5.47, 5:31 avg). 5:53 overall pace for 12. (Wanted 6:20/5:50/5:20)
w- 8.5/5
th- 9+ strides/5
*f- 21 progression. 1st 6 @6:35, next 6@6:20, 6@6:07, 3@5:59. Was under the weather and tired.
s- 10
su- 8.5/4.5
95
Didn’t have another gear on Friday, but I’ve been sick. Not going to beat myself up about it. Other workouts have been solid. It’s been an abnormal build because I normally try to come into a marathon build fit, but this time around “marathon pace” has been a moving target.
Quick post before I get caught up on the thread.
Male 50 5'8" 134lbs
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
Mon. 8mi Easy 7:52avg
Tues. 8mi Easy 8:15avg
Wed. 9mi as 3Up + 5x1kT + 2down (3:58, 3:47, 3:46, 3:45, 3:41) (GAP 6:14, 5:54, 6:17, 6:08, 6:06)
Thurs. 8mi Recovery 8:42avg
Fri. 8mi Easy 8:15avg
Sat. 20mi Easy 7:47avg
Sun. 4mi Recovery 8:32avg + core and hip work
Total 65mi
4 Weeks to go. This was an OK week for me. The VO2max workouts take a bit out of me and this is the first time I went into a 20mi long run with a fair amount of fatigue in the legs. I'm having a bit of pain with the right knee which I suspect is some tendonitis caused by some tightness in my hamstring. I'm hoping it holds out till the taper. It has been holding steady for a few weeks, but I think the 20miler may have aggravated it some. I've been stretching an rolling my hamstrings hoping that helps. I think the next couple days will tell me if this is going to get worse or if I have to back things down a bit or take some days off from running.
Coyote Montane
23:22 (82.5%) age grade--the OA winner has run sub 13:30 5K this year and ran 86% age grade, so that gives an an idea of slowness of course. 5th masters (but they were all 40-41) and 1st age group--first couple guys were really fast.
Parsons also went sub-4 for the first time this summer. Kid is no joke.
statfanatic wrote:
Coyote Montane
23:22 (82.5%) age grade--the OA winner has run sub 13:30 5K this year and ran 86% age grade, so that gives an an idea of slowness of course. 5th masters (but they were all 40-41) and 1st age group--first couple guys were really fast.
Parsons also went sub-4 for the first time this summer. Kid is no joke.
Up and comer for sure. Great story and looking forward seeing what he does at Club XC and next year.
And great week, btw!
M/35/145
Goal - Looking for that Sub-17 5k
Races upcoming: Turkey Trot, 5k XC (2 days later after trot)
Gordon Tremeshko, welcome to the trying to break 17 club. Let's get after it.
Had a pretty good week this week, though Thur/Friday my legs felt really heavy... such is life.
M: 6.5 miles Easy day - 7:11 avg - moving a bit fast for an easy day, but felt easy...
T: am 4 miles easy 7:26 avg, pm 4x1600 - Workout (details below) -7.4 miles total
W: 7 miles easy 7:24 avg
Th: 7 miles total - 6min, 5min, 4, 3, 2, 1 on with 2:00 recovery at E pace - on pace around 6:10/mile
F: 7 easy - felt beat up - 7:26/mile
S: 7 easy - 7:23/mile
Su: 10 - first 7 easy (7:25/mile) and then closed last 3 in 6:26, 6:16, 6:07
Workout: 4x1600 with 400 jog and then rest up to 4min. 1600's in 5:30, 5:25, 5:25, 5:24 this workout felt awesome, and controlled. Think the rest was a little long, but I haven't done mile repeats in a while, and honestly didn't think I had this pace in me for 4, so was pleasantly surprised.
Total for the week 56.2 miles.
Will keep at it. Looks like some strong weeks so far with everyone. Awesome work.
Just a quick update today before I go to sleep. It’s been a full day and want to get some rest.
Will do some comments later.
43 year old guy 5’6” 122 lbs
Mon: Easy 6 miles @ 8:02
Tue:Road 3x1@5:43, 5:32, 5:19 with 0.5 Recovery, 1 mile WU and CD
Wed: Easy Treadmill 4.1 miles@7:19
Thu: 4 Mile Mini Tempo (6:15, 6:09, 6:09, 5:48) 1 mile WU and CD
Fri: Treadmill 2.8 miles with 5x0.1 Mile Strides @ 7:02
Sat: Very Easy Strava Shakeout 2.7 @ 9:46
Sunday: NYC Marathon 2:42 (1:10 negative split) PR by over 10 minutes!
Male, 27, 159 lbs, father to two, grad student
Goals:
sub 40 10k on 12/1
sub 4:55/5:15 1500/mile on 12/8
Monday: 6 miles at 9:41 average @ 2% incline. 2 miles each at 9:50, 9:40, and 9:31.
Tuesday: Off. Had to pick my mom up from the airport and was not feeling it.
Wednesday: Off. Busy all day.
Thursday: 3 miles @ 7:09 (T pace) + 4 x 0.25 mi in 93.2, 91.7, 90.9, and 89.9 (R pace). The tempo felt good and I’m feeling more like my old self again. I did the reps to work some speed back in. Trying to slowly undo those two weeks off with some speedwork. Including warm up and cool down, it was 10 for the day.
Friday: Meant to run, but the day got away from me.
Saturday: 2 mile time trial in 13:14. This was not at all what I wanted, but there were some mitigating circumstances. The first was that the trail I was going to run it on isn’t really safe at the moment since a guy stabbed and killed someone on it. So, nope. The second was that I ended up doing it on the WWU track so it wouldn’t be as accurate as a trail time trial. The last was that it was rainy and windy. The rain wasn’t bad, but the wind was a royal pain since it was a 15 MPH every time I came down the home straight. Never a tailwind on the back straight or something beneficial.
I don’t have the splits since I timed it as a 5k, but I think I ran about 6:25/6:54 when looking at splits and halving the last 400. The headwind just murdered me. Without it, I’m confident I would have done about a 21 flat 5k. It would have been roughly the same as I did over the summer, but solo so some improvement. But, I can’t change it. The sub 40 isn’t going to happen, but whatever I run will be a massive improvement since the 57:51 at the beginning of the year. Only 4 for the day since I was feeling defeating after the time trial so I just packed up and left.
Sunday: 10 miles at 9:30 pace + strength. Nothing really to report here other than I was glad when I was done.
Total: 30
I meant to hit 45 this week and the next three weeks to give myself the best chance of breaking 40. But, life kind of got in the way and I’m really struggling with finding a school-life balance. I do nothing but do homework and watch my kids so I’m mentally worn down. I’m kind of questioning being in grad school at the moment, so I’m not in a great place. Anyway, I’m shooting for 45 next week but we’ll see how it turns out.
At the very least, I’m grateful for how far I’ve come instead of lamenting how behind I am. Who knows, maybe some race day magic will happen. Probably not, but you can always hope.
M, 41 6'1", 163lbs
Goal Race - RnR AZ Jan 20
M - off (weights and short swim)
T - am 3.5, pm 3.5
W - 6.2 easy
T - 9 moderate
F - 14 w/ 13 @80% (7:20 avg)
S - am 6, pm 4.5 easy
S - 11 w/ 10k implosion
Total - 59 ish
Bit of a down week early this week to absorb and recover from last Sunday's extensive block. Back half of the week saw a bit more effort and more normal volume. Today's 10k was a disaster and as I type this I'm running a low grade fever with a still terrible stomach and feeling pretty weak. I fear I've picked up the flu which isn't surprising as it's been going around the office. Sucks as I was hoping for a decent race today with something in the low 35s to high 34s but it wasn't meant to be. Time to get healthy and hopefully tackle this week head on. Have an overnight in Vegas Thursday for a work convention (not AVN, that was last weekend) with a big run Thursday morning and a really big run Sunday morning so should be interesting. Already wish the flight was longer so I could get some more rest on the way there. Sights are now on the next race, Scottsdale Half Marathon on Dec 20 and hopefully some redemption. Talked to Nate a bit about our volume in this build as I'd like more but am defaulting to him. He sees us peaking in the mid 80s rather than jumping into the 90s because he wants me a bit more fresh for some of the monster long runs. Guess I can't argue with that but psychologically I need to get my head around preparing for a marathon on moderate mileage. Have a good week everyone and stay healthy.
Dang! Already on page 3! If forum posts were miles, this would be a helluva Sunday long run. So I have some time, mental space, and a cup of coffee...
RRR: Ah, right! NYC! Maybe that's what all of the posting is about. Hey, really strong and consistent mileage. I'm going to try to get there during my buildup to Boston...90 miles is a big deal!
The Stone Cutter: Yikes! I also had a very tight back when I first introduced hill sprints. Hope everything loosens up for you soon!
Gordon: Patience, my friend, but thanks for caring. See below for your update (downdate?)! The 5k plan sounds like just what you need to re-engage with your passion. I suck at 5k so don't look my way for advice!
Theodore: I second the "easy running" idea. Sounds like you might "kneed" to back off a little.
TDR: Sounds like you are doing everything right, and enjoying it too. That can be a powerful combination.
Smoove: Enjoy the beers.
Pappy: Glad the knees have decided to give you a break. I agree with you about calf rolling! I have been pretty diligent during this last cycle and experienced no lower-leg trouble at all despite high and hard volume (for me).
RGM: Wow, that's a bigger week than I had expected. I also think I'm going to try ("think I'm going to try" sounds really committed, huh) some lower-body/core strengthening stuff too.
Allen: It's just so hard to be in a race, but essentially just doing a time trial with no one to chase or evade.
pewow: Best of luck!
gofamianho: Sounds like a pleasant if soggy week out there!
AJ: Yeah, I think the "comfort zone" observation is really key in training. Gotta break through every once in a while.
OR: Be good to those sore knees!
sub 6:00: Sucks about the cold. Hope the knee gets all the way back soon.
Working Harder: Dang, man. I think finishing up was probably the right decision; you'd probably feel mentally worse if you hadn't. Hope it's not the flu.
team1: Thanks! We needed a feel-good race report! Very epic! And that pic was worth the 12 seconds!
HHH: Another strong week with a really "decent" Sunday!
cocoon: Congrats on the mileage PR... especially because you've got some really quality in there. Looking very strong!
jewbacca: Sometimes having a long-range goal means passing on a few shorter-term goals, especially when it comes to staying healthy. Sounds like you made the right decision about the 10k.
stat: I had gusty winds too, this week. As I was in taper mode, I just made sure I kept them at my back!
PutoMiudo: Very cool!!!! Thanks for asking, too...we're getting there....
Coyote: I'll trade you two snakes for one bighorn sheep... whadaya say?
slo-twitch: With 2 weeks to go, you're bound to be a bit fatigued, and when feeling ill too... nothing to worry about.
Still Improving: Geez... another knee. Hope it's no big deal. How did the 20 feel in terms of fitness (knee aggravation aside)?
LancRunner: Congrats on that better than expected 4x1600!
Bruin Spectacular!!!! Over 10 minutes!!!
James: I have a lot of respect for a guy like you who has got so much going on! Don't beat yourself up. (For that, you have a wife, 2 kids, and a bunch of professors!)
So... my week.
Mon-Sat: Various tapering activities. Felt like I did it right.
Sunday's Goal Race:
Folks on Strava already know that I missed my sub-90 target by a significant margin. Still a PR, but not what I felt I was capable of accomplishing.
team1's race report was so great, so if you're looking for more excitement, I'd say go back and re-read his ;)
My race was uneventful. I went to the starting line expecting to accomplish my goal. Before the race, I chatted with another 50yo local runner who figured on running sub 85, so I didn't even have the pressure of contending for an AG victory. The race was late getting started, but that was no big deal...not like we were trapped in corrals or anything. The weather at the start was overcast, 73 degrees with the dew point at 73. It didn't feel that bad. In fact, I didn't pay it any mind at all. So we're off. Straight out and back course. For the first 8k or so, I'm on target pace and felt reasonably OK. There was a guy running right with me and we switched off a few times which was welcome as we were running into a slight headwind. After 8k, he dropped off and I was alone for the rest of the race.
The second half of the race...well...I really can't point to anything in particular. The pace just kept getting worse and worse. It was frustrating as hell, because I felt like I was maintaining my effort. Note that I do not allow myself access to HR data during races; I was going by feel. By 13k, it was clear that sub-90 was out.
At that point, I stopped looking at the watch entirely and focused on maintaining the effort (and my top-10 place in the race). I felt bad. Not "puking" bad, but "this is a really really hard and unpleasant level of effort to maintain" bad. A couple of years ago, I may have given in and started walking. I've definitely gotten tougher, if not faster. With no one in sight either in front of me or behind me, I tried to clear my mind. I tried not to think of how much was left. I tried not to think at all. And that's how I covered the last 5k, trying dissociate the physical and mental discomfort.
Ultimately, I finished 7th overall, neither passing nor being passed after the 8k mark. I came in well behind the guy I mentioned earlier for second in the age group. I even won some prize money, a career first.
So what happened? Well, the hazy sunshine eventually pushed the temperature up to 79 (dew point still at 73), so definitely not ideal conditions. That's all I could come up with.
This morning, I finally went into the data more deeply and took my first look at the HR numbers. Holy crap. No wonder I felt it was an unpleasant level of effort. My HR average for the race was 187! My 10k PR a month ago averaged 183! I ran the entire second half at an average HR of 191: 95% of my HRmax!
What does it all mean? I have a few things I'm thinking about, and I'm definitely open to ideas/opinions. But I'm not going to call myself mentally weak anymore. If nothing else, I showed myself that I can gut it out on a bad day.
Way longer than I intended... sorry.
Coffee's cold.
Bruin/Allen/pewow/Coyote/Team 1/PutoMiudo’s dad - Solid racing all. Great story, PutoMiudo. I can only imagine the emotions. Good good stuff. And Bruin, I think you have got more in you based on your training, but a 10 minute PR on the hallowed NYC course is very impressive.
Coach Jeff - Holy HR, Batman! That’s incredible. No denying the effort you laid out for that one. Still think with more humane running conditions that you’ve got a sub-90 in you.
AJ - Strong mile repeats.
More comments to come. My back is doing a lot better. Did an easy 5k test run yesterday late morning and it felt great. Just hesitant to run early mornings yet when it is still stiff. May opt for a late night workout tonight or take just one more day off. Optimistic that I’ll post a much better week this week.