*m- 3200m continuous alternating 400s at 1:27/1:17 (goal was 1:25/1:15 and possibly longer)
*t- easy warmup then 12 steady @6:09 pace
w- 8/4.5
th- 10
*f- AM- “light version” Stonecutter special, 12 x 1’ hill repeats. serious hill. PM- 4.5
s- 8/4.5
*su- AM- 8 x 1k @3:18-3:19, 2:15 rec, park loop. PM- 4.5
82
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:32 (2019) 1:25:28 (2019)
Next Goal: 1500m race on June 15
Week 1 of 2 (Break)
M: Rest Day
T: 30 minute shuffle
W: 40 minutes of combined elliptical, stationary bike, row machine, and core
R: 30 minute shuffle
F: Same as Wed.
Sa: 40 minutes easy
Su: 60 minutes easy
My right quad was beat up for a few days after the half marathon but by Thursday I could run 30 minutes easy with no discomfort. I’m taking 2 weeks to restore body and mind before jumping into the next cycle. That cycle, which begins on February 11th, will lead to a 1500m race in mid-June. Honestly I feel worse (lethargic and mentally blah) during this break than at any other point recently but I know that this down time is part of the process and will pay off.
Have a great week everyone!
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)
Bdubs 86.93% (5K...15:26)
krishna 85.27% (3K...8:38)
th3bt 84.62% (10K...34:21)
Jewbacca 84.2% (HM...1:10:19)
outsiderunner 84.13% (5K...17:32)
slow-twitch 83.64% (HM...1:11:36)
Andy Dufresne 83.56% (HM..1:10:54)
th3bt 83.4% (10K...35:23)
darkwave 82.4% (Marathon...2:57:42)
Allen 82.39% (5K...19:13)
pewow 82.14% (1 mi...4:31)
Runn3grl123 81.12% (Marathon...2:46:56)
HHH 80.7% (5K track...15:49)
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)
angryjohnny 78.84% (HM...1:15:17)
Still Improving 78.75% (Marathon...2:57:06)
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)
Working Harder 73.87% (HM..1:21:50)
Gordon Tremeshko 73.82% (1 mile...5:03)
James Corden 71.53% (5K...18:09)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 68.62 %(Marathon...2:59:10)
KidB 68.38% (HM...1:25:23)
Cocoon 67.61% (HM...1:28:15)
SOBO 67.1% (10K...39:49)
PutoMiudo 67.02% (10K...39:52)
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.
M25, 5'9", 149lbs
PRs: 34:19 (new), 1:15:22, 2:50:23
My week was just easy running as I'm getting better from the heel pain.
I basically ran 30mpw with a 10k race on Sunday where I PRd by 36 seconds in 34:19, which is nice, but I was hoping for 33 mid.
The race was ok. I didn't feel great as this past week I haven't been running much and gained about 2lbs due to the heel pain. I ended up going way too fast (first km at sub 31 pace, through 3km at 32:30 pace), which hurt me a lot, but still, a PR is a PR, so I'm pretty happy with it. Also I was 12th out of 20k racers, so that's pretty cool. And I think the course might've been a bit too long, which took that sub 34 away from me (everyone's watch has 10.3-10.5).
Goal race: Grandma's marathon
S - 6 slow
M - 6 slow
T - AM 8 easy; PM 30 min elliptical w/ 20 min hard, added light weight session
W - 8
Th - 10
F - 10, short pickups to test the hammy
S - 10 w/ 5 @ 6:00 avg, testing out hammy and new Vaporflys
Total: 58 miles + 4-5 AUs
I wanted to get in a few more elliptical sessions, but the whole family got sick midweek and it limited evening activities. So it goes. The hamstring passed its tests and I think it's good to go. There's no need to go much faster than 6:00 pace at any point this week, so it will get another week of healing.
My right hip has become the #1 concern, however. It hasn't progressed at all this week.
Initial thoughts on the Vaporflys were positive. I won't really get a feel for them until doing more strenuous work, but it was a nice feeling overall.
Next race: 10k skate Nordic skiing on Tuesday
Next running race: 5mi on Saturday??
Alright week. The hill sprints return.
M: off, snowed in
T: 10 treadmill
W: off, plumbing problems
Th: 8 treadmill, would have gone 10 but I had to wait 15 min to get a treadmill.
F: 10, strength (jumps, clean & jerk (2x2+1x105/115), lunges (2x5x95), pull-ups 8/8/7/7, 1L squats 3x10, push press (2x5x75), rows (3x10), squat+rotation squat 3x10+5), vinyassa yoga 1 he
S: 10 w/ 4x5" hill access, 4x10" hill sprints
S: 8, 7 @ 6:30 group run with a trip up Bascom hill, hung out for an hour then 1 mi jog to the bus stop, does this count as a double?
Really rough week morale wise. Flew out to SF on Tuesday then went straight to a track for a workout and bagged it half way through for just some easy miles because it didn't feel right. Much harder than it should have. Thought it might be because I hadn't had a meal in 9 hours. Woke up Wednesday with another mammoth of a cold and it all made sense. Like...could feel that my resting heart rate was elevated without checking it kind of cold. Been picking up the pieces since. Disappointing to have a free pass to miss the worst of the polar vortex and then not get to take full advantage of that. At least I can take DayQuil and I know how to blow my nose, GTJr. doesn't get those luxuries, so it could be worse.
Hey everybody,
M, 43, 5'8, 130s
Old PRs: 16:30s/34:20s/2:44
Goals: Have fun, get fit, get back into racing
Upcoming: Local eight miler in early April
M 57 Fitzy's trails easy, running there and back. After navigating the snowy/icy trails without incident, caught my foot on something coming back and took a pretty good tumble on a clear, flat stretch of road. Gofamianho go boom! Went back to see what had taken me out and found a croquet-hoop-shaped loop of wire mysteriously protruding from the blacktop. Weird.
T 1:04 with 4 x park loop running 1k steady/1k strong, plus 5 x hill strides morphing into hill sprints coming back. Cold, could feel the storm coming. Better footing helped me run the steady k’s at a good solid effort. Legs felt like a million bucks. Thank you mysterious wire hoop?
W 54 easy/steady with hill fartlek (3x alternating shorter, steeper hill with longer, more gradual hill). Still looking for a hill I really like, but it went ok.
Th 1:40 with 8 x park loop steady. Cold with a little wind, but didn’t feel it too much while running (built up some good icicles, though). Felt ok, not terrific, but not quite as whacked as last week afterward, either. Snow packing up on my shoes was kind of annoying.
F 1:10 Fitzy’s trails easy, running there and back. Cold, pretty scrappy trail conditions, so that part was very slow, but pleasant in the woods.
Sat 57 Tent and Awning plus a park loop fartlek (180 steps quick/180 steps easy). Cold but ran ok once I got going. Somewhat chilled after, though. Note: the Tent and Awning run is an abbreviation of my trolley track route (top of the trolley track doesn’t get plowed).
Sun Something pretty low key in the afternoon.
6:42 so far, ought to be up over 7:30 by day's end.
Have a great week!
Gordon Tremeshko wrote:
At least I can take DayQuil and I know how to blow my nose, GTJr. doesn't get those luxuries, so it could be worse.
Haha,
I also got in a half mile from the bus stop home so a pretty massive 7+1+1/2 triple today.
Goal Race: Bayshore Marathon
Time Goal: 2:30 to 2:32 marathon
Next Race: Atlanta Half Marathon
Hope everyone had a great week. Wishing everyone well this month with your training.
Monday: 20 miles @ 6:47 avg
Tuesday: 10 miles
Wednesday: 16 miles
Thursday: 14 miles
Friday: 14 miles
Saturday : 3 up, 15x1k with 1 min rests, 3 down (3:16,3:16,3:17,3:16, 3:16, 3:15, 3:18,3:14,3:15,3:13,3:18,3:16,3:11,3:16,3:14)
Sunday- 11 miles
Total: 100
Male, 41, 5’11”, 170 lbs.
PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)
Goal Race: Philly Love Run (3/31/19)
Goal Time: 1:15:16 or faster
Next Race: 5k in mid-March
“Find something out of your reach and go for it.”
-Larry Friedman
M - 10 miles (7:52). 9:04 —> 6:54.
T - 12 miles. Including 10 miles (6:22) at 88-90% GHMP.
W - 10 miles. Pacing Mrs. Stone. Including 7 mile continuous alternating tempo (.5 mile at 7:35, .5 mile at 8:04). 7:50 average for the 7 miles.
Th - 13 miles (7:49). 8:40 —> 7:11.
F - 8 miles (9:05). Birthday “old man” recovery run. With Mrs. Stone.
Sa - 8 miles (8:27). Slow in the snow and ice.
Su - 16 miles. Pacing Mrs. Stone for the first 13 miles. 4 miles at 9:05, 4 miles at 8:36, 4 miles at 8:13, 4 miles at 7:34.
Weekly Total: 77 miles
Year to Date: 265 miles
Survived moving, a broken toe, a mild case of sinusitis, and the polar vortex. Weather making a great return this week, so hoping to get some strong workouts in. Toe is fine now that it’s taped - didn’t feel it at all on today’s long run.
Hope everyone else had a great week.
slo-twitch wrote:
“light version” Stonecutter special, 12 x 1’ hill repeats. serious hill.
There’s nothing light about your version of The Stone Cutter special. 12 reps hard up any hill for 1:00 gets a vociferous stamp of approval. Well done.
Masters runner
Indoor & short(ish) roads
Last week
- 83.5 miles, 10 HR, 44 minutes, 2306+ feet ascent
- 7 days running, including 4 doubles (11 total runs), 3 days on the treadmill
- longest run 16.1 miles (2:00.37)
- 2 track sessions:
1) 5 x 1k @ 3:20-3:22 with 60 seconds rest, 5 minutes easy, 4 x 400 @ 73, 70, 71, 72 with 1:40
rest between
2) 2 x 1k @ 3:02, 3:04 (4:30 jog rest between), 8 minutes easy jog, 2 x 1 mile tempo @ 5:37,
5:26 with 1:45 jog between
Overall, this was one of the more "complete" weeks in a while, with 2 faster sessions and a long run. I'm continuing to feel better post flu. The faster k's were part of another groups 2 x 1200 m @ 72/400 pace and as fast as I've turned over in a while. This was the 3rd 80+ mile week in 2019. I only managed 6 in 2018, but feeling like I need the volume.
Goals: sub 9:20 3k (I signed up for world masters in late March)
2019 January volume:
week 1- 80.3
week 2- 31.5
week 3 -37
week 4- 80.7
week 5- 83.5
Everyone, have a healthy week of training & racing.
M34, 5’10”, low 160s.
Upcoming: RnR DC Half (3/9), Boston (4/15). Maybe a 5k or two in between.
Goals: Stay healthy, have fun, run fast
Mo: AM - 10 @ 6:49; PM - Treadmill 5 @ 7:00
Tu: AM - Track tempo 9600m in 33:06 (5:31/1600m), 12 total; PM - 5 @ 7:54
We: 9 @ 7:32
Th: AM - 8 @ 7:42; PM - Treadmill 1E + 7 tempo @ 5:45 (2%) + 1E.
Fr: AM - 8 @ 7:27; PM - Treadmill 5 @ 7:00
Sa: 20 @ 6:52 / Arboretum, ~2000’ ascent & descent
Su: 9 jog
Total: 100 miles
———————————————
Motivation was pretty low on harder days this week. Mostly I need to make sure that’s not an early signal of overtraining, since 10 weeks is a long time to be on the edge. Going to monitor resting HR in the morning next week.
I’d like to see the pace come down a little bit over the next 8 weeks on LT runs like Tuesday’s, but that was fine for where I’m at.
Thursday was supposed to be hill repeats in the morning, but it was too cold for that (and motivation was low) so I switched to the light tempo run in the afternoon.
Saturday, there was a 1” layer of snow on pretty much all surfaces (covering black ice in parts), so I wasn’t going to try anything fast. The Arboretum was finally back open after the shutdown, so it was a good chance for neglected hill work. The run took a lot out of me and I needed a long nap afterward.
BALD EAGLE EXTRAVAGANZA: Saturday, had a bald eagle cruise overhead at mile 17, which convinced me to go up the big hill one more time. Today, watched three eagles fight over a bagel in the Mt. Vernon Parkway, and had two more eagle sightings, but they might have been the same birds.
Next week: thinking a track workout with intervals at 10k pace on Tuesday, medium-long Wednesday, and long with some sort of workout on Saturday (maybe time for 10E + 10M).
M 29
PRs: 1:18, 2:43
Past year: 2:52
Goal: Boston Marathon sub 2:40
M: 5 easy
T: 3 lunch
PM Track workout: 3 x mile (5:40, 5:35, 5:32), 2 x 800 (2:42, 2:40), 4 x 400 (~75)
W: 7 easy
Th: 10 on the treadmill with 4 at 6min pace
F: 9 easy
S: no running, but 3 hours hiking in the snow.
Su: 18 at ~6:30 pace
Total: 63 miles
Good week. Track workout was good, but my tempo on Thursday was a little rough. Legs were tired, and maybe 4 miles was just a little too long there. Nice long run to end the week though. Felt smooth the whole time and the best LR of this buildup so far.
M/35/145
Goal: 5k PR, Sub-17. Goal race on 4/29
PRs: 5k 17:14 (2018)
Back to work this week, having survived a cold and some knee pain the past few weeks, finally got some miles back in the legs. Decided to focus on the 5k this winter/spring and shoot for a PR on 4/29. There's a decent race around my hometown on that day, not a great course, but slightly downhill mile 1, flatish mile 2, slightly uphill mile 3. I'll go for it there. Then maybe evaluate where I am fitness wise, and maybe... MAYBE shoot for a half sometime in May. Wife is pregnant with child number 3, hold the congrats... it was planned, but i'm thinking we are crazy to take the jump to a zone defense. Anyway, probably won't get a ton of time in the future to train as I can right now, so maybe I'll take my 5k fitness into a half marathon late May.
As for training, I think my goal is to ramp up my mileage to about 60 miles (i've been in that neck of the woods lately) but do it smartly, and follow loosely a Daniels recipe over the next 12 weeks. So, for the next three weeks, i'll be around 50, 55, and 60 miles, but I'm going to do them all easy. No real speed work, just some strides and maybe a few hills in week 3. Then I'll start adding the Quality days and go from there. Really need to stay healthy as my knees tend to flare up if i push too hard too fast, hence the 3 weeks of easy before I start to get after it. I'll work off of my current PR time of 17:14 as far as VDOT (59) as that PR was in November, and I think I've maintained decent fitness since then. So, I now have a plan, we'll see how it goes.
As for this week:
M - 8 miles at 7:32/mile
T - AM - 4 miles at 7:11/mile; PM 6.4 @ 7:28/mile in the snow (lots of fun)
W - 5 miles at 7:22/mile before the vortex
Th - 7 miles at 7:21/mile (-10 wind chill, but felt ok, lots of layers)
F - 5 miles at 7:24/mile (slippy sidewalks so just took it short and easy)
Sa - 6.2 miles at 7:30/mile
Su - 10.0 miles at 7:39/mile
Total - 51.8 miles - all easy running
So 3 more weeks of easy running, along with some core work and strengthening to make sure the knees stay aligned and well. Then, it's time to work. Excited to have a plan, a date, and a goal. Time to execute.
I'll be in Salt Lake City all week, so will be checking that city out getting in some miles before days of meetings.
Hope you all have great weeks!
Nice work, Stone—I made it through the “Polar Vortex,” too. Glad I am still in one piece.
Me: male, 50, 5’,6”, 125
Goal : to crush Boston
Had to skip Thursday’s workout because of the bone-chilling weather, but I managed to do the other two workouts (Tues. and today).
M: 10.25 at 7:14 overall...cold but sunny
T: 11.25 at 6:32 overall...fartlek workout...felt great...Did 22 x 1:00/1:00 at mostly 5k pace
W: 10.13 at 7:17 overall...c-cold...tough running
T: 11.25 at 6:55 pace...stinkin’ cold...hilly...picked up speed naturally...finished 6:48, 6:43, 6:44, 6:48, 6:37, 6:41, 6:05,1:31...so, like a mini-flyer
F: 10.5 at 6:52 overall...still cold...had good pep toward the end...6:51, 6:45, 6:39, 6:32, 6:09, 2:54 to finish
Sat.: 10.25 at 7:26 overall...coach put in the order for easy pace, and I did my best to hold back
Sun.: 18.5 at 6:42 overall...quality LR workout...10/8.5...hilly...felt great...8.5 at MP, finishing 6:05, 6:09, 6:03, 5:59, 6:01, 5:58, 5:58, 5:55, 2:56...felt REALLY good
82 miles
Many thanks to Coach Stone!
Have a great week, everybody.
M24, 125lbs, 5'7"
PRs: 17:40 5K, 2:46 marathon
2019 Goals: NYC Half, Boston, NYCM, sub 2:40
This week's theme is an achilles injury scare, with a positive up-tick of hope toward the end of the week. Basically, started with 3 solid days and Thursday morning I had some pretty bad pain on the left achilles so I decided to take a day off. One turned into two turned into three and I was feeling quite bummed since I had a planned 4M race on Sunday. Thankfully, by Sunday morning I was feeling healthy enough to give it a go and had a good time racing. Most importantly, as I'm typing this now my left achilles is feeling loads better after a double post-race nap. I've had achilles issues in the past and have since done eccentric heel drops 2x a day every single day, so I'm guessing the strength from that + essentially 3 days off has brought me back to operational! Still feel some soreness there, but it's not nearly as bad as the first two days. Hoping next week will be 100% again, but will take days off if I need to of course.
Mo: 12mi AM | 6.2mi PM
Tu: 12mi AM | 6.2mi PM
We: 11.5mi w/ 10x1K workout AM | 5.5mi PM
Th: 1mi achilles issue starts
Fr: 0.5mi run + 35min cycle
Sa: 15min cycle + 3mi run + 25min cycle
Su: 10mi w/ NYRR Central Park 4M AM | 4mi PM
Total: 72.x miles
10x1K workout:
Pretty straight forward workout. 10x1K w/ 90s jog recovery.
3:44, 3:43, 3:43, 3:42, 3:42, 3:42, 3:42, 3:42, 3:42, 3:40
NYRR Central Park 4M:
Official time 23:20, 4th in my AG. Overall happy considering my previous PR set last year was 24:24, so over a minute improvement. However, I'm pretty certain I could have run a lot faster since I was pretty timid with picking up the pace. About halfway through, I had some shin tightness and so I was being overly cautious, with the achilles issue in the back of my head. By the last mile though I was rolling through and was regretting not going for it earlier.
Splits: 6:01, 5:49, 6:05, 5:25 (with last half mile much faster)
Have another 4M toward the end of the month so I'll aim for better then!
Running weekly mileage: 5, 36, 60, 100, 111, 100, 50 (rib injury), 104, 106, 75 (vacation), 72 (achilles injury)
Considering I took essentially 3 days off, a 72 mile week is not bad! Thinking forward, assuming I'm healthy, I really want to work on running faster. I haven't spent enough time at higher speeds to be comfortable there yet and the race today really shows that.
Cheers & Happy Lunar New Year!!
39 year old, Male, 5ft 7in, 171 lbs
PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx
Long term goal: PR at CIM 2019, PR at San Jose Rock N Roll in October 2019
Short term goals:
a) Sub 3 at Boston 2019, weather permitting;
b) PR (sub 1:28) at the half in March 2019.
c) Attempt a PR (sub-40) at local 10K in early February - DONE
Overall, was taking this week easy as I have done a few weeks of harder training and also, wanted to take a serious shot at the sub-40 10K goal.
Monday: 8 @ 9:15 with 5 strides of 20 secs each
Tuesday: 8 @ 8:20
Wednesday: 6.3 @ 7:50 with 10 x 45 secs with 1:15 recovery.
Thursday: 6.2 @ 8:39
Friday: 7.8 @ 8:25 with 8 x 8secs uphill sprints.
Saturday: 2 @ 9
Sunday: 2 up + 10K + 2 down
Weekly mileage: 49 miles
Stoked as I accomplished my sub-40 10K goal. Ran 39:14. Weather was cloudy/light rain with headwind in a few sections. Rolling course with a big downhill at mile 5. I am not used to the different pain of a 10K, so it was really hard to keep my concentration in miles 4 and 5. Somehow managed to keep it together. Splits were: 6:21, 6:19, 6:27, 6:33, 5:58, 6:10, 5:45.
TDR - Age grade update, please, with this result when you have the time. Turned 40 couple of days back and 10K = 39:14
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
RENATO can you talk about the preparation of Emile Cairess 2:06