Getting the post started:
M25, 5'9"ish, 156lbs
PRs: 34:55 10k, 1:15:22 HM, 2:50 full
Goal: Rotterdam marathon
Started training with tinman as my coach online this wednesday. Hoping that will help me improve consistency and have more structured training.
My week:
M - 6.8 mi @ 7:31/mi
T - 6.2 mi @ 8:09/mi
W - 50min easy incl. 12x30s @ 3k race effort. Total: 6.9mi @ 7:18/mi
T - 40min easy incl. 6x2min @ CV effort w/ 1 min rest. Total: 5.9mi in 6:51/mi, avg for the intervals roughly 5:30/mi.
F - off (not feeling great)
S - 9.5 mi @ 7:34
S - 5.4 mi @ 7:21
Total: 41mi
DB - Nice to see you and it is good to have you kick things off. Good luck with the timman training. He is a fascinating figure, especially here in Virginia.
10k in 39:52 today. Finally that sub 40. More detail about the race tonight or tomorrow morning. I'm just so happy that I can't express it in words. The perfect revenge for last week's HM!
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)
th3bt 84.62% (10K...34:21)
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)
Bruin1996 80.32% (Marathon...2:42:22)
team1 80.09% (Marathon...2:40:11)
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)
DietBacon 77.47% (HM...1:15:22)
LancRunner 76.98% (5K...17:14)
RunnerSam 76.16% (5K...16:56)
Coach Jeff 76.03% (5K...19:24)
Tall dark roast 75.84% (5K...17:19)
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)
Cocoon 67.61% (HM...1:28:15)
SOBO 67.1% (10K...39:49)
PutoMiudo 67.02% (10K...39:52)
KidB 64.62% (HM...1:30:21)
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: 25 minute jog
M: Rest Day
T: 65 minutes
W: 55 minutes
R: 50 minutes
F: 80 minutes
Sa: Rest Day
Sorta of a weird week because of the trip I took but today I had the longest run of the cycle so far. 2 hours and 30 minutes! Reached my peak now from here I will start to add more quality.
Have a great week everyone!
Male 50 5'8" 134lbs
PRs
Marathon 2:57:06 Dec 2018
10mi. 1:06:45 March 2018
5k 19:00 June 2018
Upcoming Races
5k Jan 1 - Goal break 19min
Boston 2019 - Goal TBD
Other goals
Balance calories in vs. calories out
(Don't put on too much weight over the holidays)
Mon. ~3mi Stroll through Muir Woods
Tues. Crap ton of walking in SF
Wed. A lot less walking in SF
Thurs. Off
Fri. Off
Sat. 15min elliptical + 15min bike trainer + core and hip
Sun. 15-20min bike trainer (planned)
Post race recovery week. A couple of notes that I missed from the race report. I raced in my VF 4% flyknit with the modification of swapping out the sockliner. I was still a bit worried that my modification was not enough to keep me comfortable for the entire 26.2, but I am happy to say I had no problems for the entire race. I think my feet felt less beat up after the race, but that could have been obscured by the soreness in my quads. I found myself in good company as there were so many other runners wearing them so it did not make me stand out. I find it hard to determine if the shoes really provided me any sort advantage. If you go by the data from the NYT article, the VF would be a 1%-3% improvement over my usual pair of Kinvaras.
Picking up some comments I was going to post late last week as I got caught up on things in general, but ended up holding back on posting due to the OR training discussion. This not to meant to be read as a complaint about the discussion.
cocoon - Congrats on hitting your time goal at CIM.
RunnersFix - Sorry hear about the problem with the quads. Better luck with the next race.
PutoMuido, HHH - Tough race day. There is always the next race. And HHH speedy recovery with the ribs and arm. OK PutoMuido I just saw you got revenge with your sub40 10k. Congrats!
darkwave - I know you did not delurk to toot your own horn, but congrats on the PR and sub 3 anyway. Your comments about CIM helped add to the perspective as well. If I have things correct you had something like a 10min PR over previous years. If you don't mind could you elaborate on what you might have done this year to bring your marathon times down?
KidB - Next up for the sub 3 marathoners. No pressure! Personally I found making that commitment helped motivate me.
Coach Jeff - Send me home devastated, eh? I'm not sure what helps motivate you towards your sub 3 goal... Assuming you are around town long enough after the race, if you make sub 3 I'm buying you a drink. If you send me home devastated that's two drinks.
Congrats Puto!
As for me-
M- Regen
T- Easy
W- 3 x 3 mi @ 85-90% 5k w 2:30 rest
T- off (long conference on Wednesday)
F- Easy
S- 6 x 1k @ 101-103% 5k w 2:15 rest
S- Easy LR (12)
Total- 54.X
Side note- did you guys see how well Bird did in the Club XC Champs?!?! Took a lot of good scalps
Diet Bacon- I look forward to following your Tinman training. There’s an outside chance I may join you at Rotterdam. Between you and Working Harder, this thread provides some great insights on some of my favorite coaches.
Puto- congratulations! And a week after a half marathon no less?
Jeremy- I like the 6 x 1k.
PSA- I am running Houston Half. Sub 1:11 or bust.
*m- AM- 6 x 1k @3:11 avg, 2:20 rec jog, track. PM- 4.5
t- 10.5
*w- AM- 4 x 2k @6:35 avg, 2:20 rec jog. Road. Very chilly. PM- 4.5
th- 9
*f- split tempo- 4 miles @5:34, 4@6:58, 4@5:35
s- 10/4.5
su- 11.5
87
Congrats, PutoMiudo!
Awesome news about Houston, slo. It will be great to see you again.
Male, 40, 5’11”, A few pounds shy of 180 (oof)
PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)
Goal Race: Philly Love Run (3/31/19)
Goal Time: TBD
Next Race: Houston Half Marathon (1/20/19) - Pacing Mrs. Stone (1:37:00-1:38:00 goal time)
M - 4 miles
T - 4 miles / 3 miles
W - Did not run
Th - 6 miles
F - Did not run
Sa - 15 miles.
With Mrs. Stone. 9:00–>7:45/mi. She’s getting really fit.
Su - 10 miles.
Including 10x (1:00 on/1:00 off).
Weekly Total: 42 miles
Year to Date: 2,028 miles
Slowly building. Enjoying the very easy running right now. Hope everyone else had a great week.
39 yo male, 6-6, 186
Coming off a marathon PR in Chicago (2:40).
Building towards PR attempt Houston half (1:16 mid)
M 8.1 miles
T 7x1200 @ 5k pace w 3:00 jog rest. Goal: 4:00. Result: 3:59, 3:59, 4:01, 4:02, 4:01, 4:00, 3:59 10 total
W 8
Th 6 mile road tempo @ 5:45-5:50 - 11 total
F 6.4
S 12 mile continuous alternating tempo run as 4 x (6:45/6:15/5:45 miles) aka Slotwitch Stepping Stones. Result:
6:38, 6:16, 5:43
6:41, 6:12, 5:42
6:38, 6:12, 5:44
6:45, 6:15, 5:33 ~ 6:11 avg, 17 total.
S 8 /6.5 planned
Total - 75 miles
Very good week with 3 quality sessions that all rank among my best. Yesterday was especially nice redemption since that same workout kicked my butt just a few weeks ago. The biggest difference was having a group of 5 for the entire workout pushing each other the whole way. The last mile we hammered. Also had a good group on Thursday as that really helped me gut out the last couple. VO2 Max session Tuesday was solo (on track). Thought about stopping a 6 reps but I felt good so I added a 7th. #expectgreatthings #stopbdubs.
Hey, hey, Puto! Very happy for you! Way to get under 40 nicely, my friend. Will never forget my first sub-40. Bask in it for a good while.
Just got back from my final run of the week, and it was a goodie. A nice little Sunday flyer...7.25 in 45:45.6, which is 6:18.7 oveall pace...7:09, 6:50, 6:26, 6:11, 6:02, 5:55, 5:46, 1:25.6.
In the spirit of our recent CV pace discussion, I think there are some things worth looking at here, using stat’s discussion as a springboard (thank you, stat). He had mentioned that I run about a mile or two at CV or 10k pace at the end of some (or most?) of my runs. He mentioned that two miles of that would put me at about 12 minutes of CV work, and that extending that to 20 minutes or so would be beneficial for me (or anyone else). This is a good point, but I would like to add some thoughts, using my run today as an example. Running 5:55, 5:46, 1:25.6 (which is 5:42 pace for the last quarter), I clearly averaged CV pace for the last 2.25 miles of this hard progression run, and my total time at that pace was 13:06.6 minutes...straight. And that is my point: straight, no breaks. Surely, 20 minutes at CV pace is more time at that pace, and that cannot be argued, but that would be fostered/supported by the five or six (or whatever) rests that were taken between the intervals. To me, there is a difference there, and it is a difference worth analyzing. My point is that it would make an interesting study to compare how straight runs at, say, CV pace (or other hard paces), compare to the work done at the same pace, but using the interval format. In my view, this is worth comparing and discussing, as opposed to discussing workout based solely upon the interval format.
In any case, I really enjoyed that run, and it worked the heck out of me...yet I was never truly uncomfortable at any point...I was in control. Nice runner’s high right now.
All the best, guys...
slo-twitch wrote:
Puto- congratulations! And a week after a half marathon no less?
Yes! Just a week to recover and a session of 300s to get the legs moving a bit. I was fresh fresh fresh and hungry today!
Thank you all for the support!
39 year old, 5ft 7in, 172 lbs
PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx
Long term goal: PR at CIM 2019
Short term goal: Sub 3 at Boston 2019
Monday - Friday: Rest
Saturday: 4 miles @ 8:45
Sunday: 7.5 miles @ 8:45
My right hip and right knee are still in pretty bad shape. Downhill running is close to impossible as I found out in today's run. Will stretch the right hip and IT band as much as possible over the next couple of weeks; hopefully things will turn around for the better.
Not a small man, early 30s
PRs: 18:17 5k, 1:24 half, 2:57 full (all in 2018.)
(Re)Build week 4
Long-term goal sub17 5k
This week's goals: at least 50 miles, continue Operation Reverse Shuffle, No unexcused absences (missed days for non-training related reasons)
M - 4.5 @ 8:46. The day before's long run was the furthest run since the marathon by 4 miles and 40 minutes...must have taken more out of me than I expected because this was a drag.
T - 9.5 @ 7:24. First 6 mi progression from 7:50 to 6:30. + 4 strides.
W - 8 @ 8:16. First 2 slow with dog. She's out of shape. Then 6 @ 8:00 + 4 ~20s hill strides and drills
T - 7.1 @ 8:00
F - 8 @ 8:13 + 6 strides
S - 7.2 @ 8:15 + drills
S - 10 @ 7:16. Pretty even but dragging towards the end. Probably expected after holiday party last night.
Total 54.3 mi in a little over 7 hours.
Wanted something a little more up tempo in the back half of the week but Thursday my Achilles we're too tight to trust and Friday we had slick snowy roads, but still can't complain.
M34, 5’10”, under 170 (I hope)
Mo: 10 @ 7:13 / Michigan
Tu: 7 @ 6:33 / Back in DC
We: 16 @ 6:39 / Day off work
Th: 7 @ 7:30
Fr: 8 @ 7:17
Sa: 16 @ 6:27 / Arboretum (1550’ ascent/descent)
Su: 9 jog
Total: 73 miles
Pretty good week with two medium-long runs and decent mileage on singles.
Saturday wasn’t easy, with a few pretty respectable hills. Got the lungs searing, legs burning, and stomach regretting breakfast. Going to have to get used to hills before Boston.
Aiming for 80 next week, with doubles.
M59 -- 5'11" 166 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
Goals
1:26 half marathon April 2019
3:00 marathon Oct. 2019
Current training:
Daniels HM Schedule: Week 2 Phase I
Dec 3-9, 2018
M - 12.2 miles @ 9:45/mi (road)
T - Off
W - 10.0 miles @ 8:29/mi (trail)
Th - 8.0 miles @ 8:10/mi (treadmill at 2.5%)
F -- 7.7 miles @ 8:45/mi (road)
Sa - 7.4 miles untimed (trail)
Su - 7.7 miles @ 8:45/mi w/6 strides (road)
WEEK TOTAL: 53.0 MILES
Another base week of easy mileage. Today's strides were the first bit of speedwork in a long while. Felt good to be move faster than a shuffle.
Congrats to Bird and Coyote at Club Nats, and to PutoMiudo on the sub-40! Jeremy and slo-twitch, nice 6 x 1000m workouts. angryjohnny, really impressive work this week on all three of those sessions, and especially the alternations. I think I could benefit from having occasional training partners -- helps to make those hard sessions doable. On the other hand, I'm less likely to dig too deep ("race" a workout) if I'm alone.
Puto, congratulations on breaking through a major time barrier. Well done.
Bird did indeed crush!
Haven't seen (or missed) Coyote's results.
60+ hours of working this week, no running. This trend will continue through the end of the year, I believe. Only 2-3 pounds up on my Chicago weight though - that's some good news at least.
Sub-6:00 - Nice to see you getting back to normal. That is a solid week of running.
GT - I wish you well with the unexcused absences...that and contunious training are perhaps the two fundamental keys to running success.
Me: Not a big man, nearly 50
My week...
M: 11.13 at 6:39 overall...hilly, tiring run
T: 10.14 at 6:28 overall...hilly...finished 6:17, 6:10, 6:17, 6:98, 5:50, 0:53...good control
W: 10.5 at 6:44 overall...in the snow...no accumulation...6:39, 6:39, 6:31, 6:13, 3:09 to finish
T: off
F: 15.5 at 6:36 overall...hilly...felt sluggish to start, but got better...6:28, 6:28, 6:37, 6:28, 6:31, 6:28, 6:19, 6:22, 6:21, 3:05.7
Sat.: 10.51 at 6:32 overall...cold (20F) and hilly...6:22, 6:20, 6:17, 5:50, 2:56.3 to finish...felt good
Sun.: 7.25 at 6:18.7 overall...7:09, 6:50, 6:26, 6:11, 6:02, 5:55, 5:46, 1:25.6...in control
65 miles
Have a great week, guys. The holidays are a-comin’.
male masters runner
week #3
objectives: spring racing - some indoors, possible short roads
75.9 miles for the week , 8 runs in 7 days
9 hr, 24 min total, including:
- 15 miles long run (6:58 ave)
- 90 min run @ 8 min pace
- 1st double run in ?? 4.4 miles @ 7:47 pace
- 5 mile tempo @ 5:43 pace on crushed dirt path (effort probably closer to TT effort, but ran with a group)
- 10 x 1 min from 10.2 -11.6 mph on treadmill (1% incline) with 1 minute @ 7mph, 4 x 30 seconds @ 11.8-12 mph, with 1 min @ 7 mph (total 9 miles with w/u & c/d)
Overall: This was my highest weekly time running since September 17-23 (9hr 33 min). Stay healthy and have a great week of training. Congrats to all from club nats. Always crazy competitive!