I figured I would kick it off this week, as I am up fairly early and am pumped to go out into the cold and put a cap on my week with an easy LR.
All the best, folks...
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 - 8 miles (8:18).
T - 10 miles. Including 4 x 1 mile with 4:00 recovery jogs. First one at GHMP, last three at G5KP + 8 to 12 secs. 5:44/5:29/5:27/5:29.
W - Rest
Th - 10 miles. Including 7 mile continuous alternating tempo (.4mi @ GHMP, .6mi @ GHMP + 35 secs). Averaged 5:43/6:18 for the respective segments. Averaged 6:05 for the whole 7 miles.
F - 10 miles (8:02).
Sa - 6 miles (8:28). Cold and very windy.
Su - 11 miles (7:36). As 7 miles easy, 3 miles random fartlek, 1 mile easy. 6:40/avg for the fartlek.
Weekly Total: 55 miles
Year to Date: 320
The overall volume was down this week as I had two workouts on the more intense side that required some extra recovery. The rest of the week was pretty easy running. Feeling good with about 5 weeks left until the 5k and 7 weeks left until the HM. Hope everyone else had a great week.
For probably the 4th-ish time in the last 3 months I've switched up my rest of winter and spring training plans, but the goal remains the same. Like AJ before me, Slo has taken pity and offered up some guidance through the spring. So...don't be surprised to see alternations, stepping stones, Deeks quarters, and plenty of hammering in my future.
M - 8 @ 8:24 with 4x30s hill strides up a parking garage ramp.
Scouting for places to run when the next snow comes. Think I found a suitably empty garage. Added the ramps because I thought I was going to have to skip quality day on Tuesday but still a little too under the weather for a true quality day.
T - Lite version of Slo's light version of The Stonecutter Special. 6 x 1 min very steep hill (when in Pittsburgh...).
Travel work day, found some time before my flight, planned to do something like 1min on/off but the river path I found was mucky and rutted and unsuitable for quick running and of course I happened upon a paved hill so.... hardest 4 @ "11:15" (3-4min rests) I've ever run. Wish I could say I stopped at 6 because I had to catch a flight but that was actually all I could handle. Only running 4mi total was due to the flight though.
W - 5 @ 8:49
Dicey on Icy
T - 3x2k with 2:30 active rest, then 2x1k with 75s active rest.
Was supposed to be 4x2k but I got a little overambitious early and paid for it. (7:16, 7:16, 7:22, 3:45, 3:44).
Going to be trying a lot of new workouts so I'm going to biff it just a bit every once in awhile. 9 total.
F - 5 @ 8:16 in some rough winds
S - 6 @ 8:45.
Wednesday's run my hr was 149. Saturday it was 126. Might finally be getting over that cold?
S - 12 mi @ 6:52 avg. 3 @ 7:teens, 3 @ 7:0x, 3 @ 6:high, 2 @ 6:mid, 1 @ 6:teens.
Cooldown canceled due to cold air coughing fit.
Total 49 miles in 6.6hrs.
Male, 50 yo, 5’7”, 128 lbs
Goals: Executing a strong training plan
Upcoming Races: Gomach HM 3/3 (6 weeks out from...) Boston 2019
Sunday: Week 10 Q1
Steady 29 k at E
HRM not working. It had been a bad week 11 and I was looking forward to this run, and I almost let the “gear failure” derail me. I did not. I run a tough route with over 1000 ft of gain. I wanted it and I felt great.
Wednesday: Week 10 Q2
3k E + 20k M + 3k E (by HR)
Mid 70s in full sun. I have not looked at the pace because I don’t want to know. HRM working intermittently, enough to verify my perception of effort. Hot and slow. And my HR never came down on that last E segment. So I don’t know.
5 E days: ... with a couple o’ doubles
Total: 161.5 km
aka
100.3 miles
Hell yeah.
2Q Progress: He he he. Yeah, that was not on the menu. Needless to say, a career high and none the worse for wear as far as I can tell. Adding up the mileage at M and the uphill section of Q1, I was pretty much exactly on the 80-20 plan. Me. 100 miles. Dang.
I hadn’t planned this at all, though I had planned to do a few doubles during my lunar new year week off. Then, on Thursday, I noticed I had already run 120 km with 2 days to go...20 per day for a hun’id miles? Why the hell not? So Friday I do 20ish. Then Saturday morning I’m planning my crowning 20k and I notice that my original 120 km included 8km on a bike (back and forth to the batting cage...100 hacks). WTF? I was ready for an easy 20k and now I need 28k for my first ever 100 miles? OK, OK... so maybe 21k in the morning and a second run later in the day? So I plan my route... and out... and I get to the top of the steep-ass hill in the gated community that I sometimes run through only to find that they have closed the gate at the top. WTF? Security Man will not open it for me. Back down the hill and mentally computing another route. I decided to go the long way around and get the 28k in one gulp. Anyway, it was a good challenge. Though I never “fuel,” I enjoyed M&Ms on this run the whole way. By the time I was near home, I was really feeling pretty damn euphoric. Spotify randomized “Thunderstruck” for my last kms. Sometimes things just work out that way.
That’s what I did with my week off. And a lot of kampai! with the father in law.
(And Week 9 Q1 was my fastest M work so far...)
Huge week Coach Jeff. Listen to your body now - that fatigue from a big volume week sometimes takes a week or two to set in, so if hat happens, don't beat yourself up over it.
Looks like it is time for me to start posting again to try to generate some accountability for myself.
47, 5' 8", 156 lbs
No goal race
5 mile slow on Monday
May cross train today
Big news for me is I went and saw a podiatrist this week tonsee if I was going to end up with surgery for the PF that I trained through for my last major race. He didn't think that was the case and prescribed stretching, I nserts for my trainers, custom orthotics for my work shoes and wearing shoes indoors. He also gave me a cortisone shot and told me to mix running, stationary bike and elliptical in eqjal parts.
I'm 10 pounds over my marathon race weight and will eventually try to cut 5 of those. No marathons in my future, but there are some fall races that I'm interested in.
My goal is to get in 5 days of aerobic work this week.
Wow, my week was good enough for just over half of a Coach Jeff. Haha.
I did that very same thing on a week off work a few years back. A hundred just for the hell of it. Looking back at my logs, the next week was a 70 mile week still feeling pretty good, then a 45 mile recovery week with no energy and a couple days off after that. So Smoove’s point is very well taken.
No matter, well done! Raising a glass of OJ for a toast. Cheers.
Me, Smoove, and Stone combined are just barely enough to edge out Coach Jeff this week. Impressive, man.
48m still trying to get back up as CJ says. (Oh I know that sayings to well) The plan this year is to get in shape then run. Running to get in shape didn't work so well last year for me. Ended up with a bad case of runners knee in both legs that has taken almost a year to recover from. Left knee is still lagging behind the right but they are probably 75% ATM.
Did core 4 days which takes .5 hours each time. Seems to be helping. Kind of turned it into a yoga routine to strengthen the core and to stretch a little at the same time. Only lifted once this week. I'll probably start bringing 2 shirts to workout in. Dripping wet and nasty after the cardio so I haven't lifted as much as I should.
Still planning on breaking 20 in a 5k.
M:1 hr Ellip at 140-150 bpm 1 mile on a treadmill. Felt like Frankenstein on the treadmill but finish a mile in 9:20
W: 1 hr Ellip 45@142 15@130
Th: 30 Ellip @130bpm 30 AMT@140. I like the Adaptive motion trainer. Can adjust my stride anyway I like and no stress on the knees. I'm going to look for an arc trainer too to switch things up more.
Sat: 1 h AMT@142 15@130.
35m
Goal - Sub 17 5k on 4/29
First week on my plan was for 50 miles. A work trip and one long night got in the way.
M - 6.2 easy
Tu- 8 easy in SLC
W - Blizzard in SLC 4 miles easy
Th - unexpected off day. Worked late due to some data center issues. Long day.
F - 9 miles on the way home from airport
S - 6 miles easy
Su - 10 miles anticipated.
Should be around 44-45 miles for the week. Not terrible considering an off day. Will work up to 55 next week. All easy. Will add in striders for a few.
CJ - EPIC week. Celebrate that one. Awesome achievement.
Smoove - good to hear a negative on the surgery. Hope the stretches and everything else get you right back on track.
Stone - nice week. A lot of quality there.
All others, sorry, gotta run to Costco with the kiddos. After being away all week, I have all kids in tow to give the wife a much needed break. More comments later.
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 2 of 2 (Break)
M: 40 minutes at the gym
T: 60 minutes easy with some short pick-ups at the end. Feel great. Road trip coming up in a few hours.
W: 17 minute toddler shuffle near hotel
R: Unplanned Rest Day. Woke up feeling sick. Driving back home in the afternoon
F: 40 minutes easy
Sa: 60 minutes easy
Su: 60 minutes easy
Dodged a bullet this week. I do not respond well to “vacations” ie traveling. I don’t know how some of you guys do it. Mad props. I get sick, have bowel issues, lose sleep, dead legs, and break out with acne. Not complaining, life is good, I’m healthy and starting a new cycle tomorrow but just an observation that to feel my best I have to be close to home and on a routine.
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 77.85%(10K...34:19)
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)
Cocoon 70.65% (10K...39:14)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 68.62 %(Marathon...2:59:10)
KidB 68.38% (HM...1:25:23)
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.
Afternoon,
Quick one.
M - Easy
T - 5 x 1200m in 3:56-58 off 100m jog
W - Off
Th - Easy
F - Off
Sa - Last XC League match of the season
Su - 19m LR
Getting back into workouts properly for the first time since November has been hard. Legs aren't enjoying it, bit slow. But I'm sure that'll change.
Race was good. One of my favourite courses, although it was the 5th (I think) race of the day by the time we went. So it was very, very churned and slick mud. How it's supposed to be really. Absolutely aware of my current non-fitness so paced it gently and was pleased with the result, it's always nice gaining a few places in the closing Ks. Final XC race of the season will be the Nationals in 2 weeks, aiming for a Top 400 finish? That would be nice.
Long run was horrible because I drank too much post-race. Que sera.
M34, 5’10”, low 160s, ravening on baked goods
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 - 8 @ 7:45; PM - 8 @ 7:15
Tu: AM - 10 x 1000m (avg. 3:16.6), 200m rest (61.5), 13 total*; PM - 5 easy/recovery
We: AM - 10 @ 6:50; PM - 5 easy
Th: AM - 3E + 2x8x30” hill reps (1.5 E between sets) + 2E, 10 total**; PM - 5 easy
Fr: AM - 9 @ 7:40; PM - Treadmill 5 @ 7:00
Sa: 20 @ 6:07 steady/progressive ***
Su: 5 jog
Total: 103 miles
*Reps in 3:18.4, 17.6, 17.4, 17.5, 15.8, 16.7, 16.5, 16.3, 15.5, 14.0. First few were quite challenging, getting warmed up and getting a feel for the pace. Racing a full 10k at that pace seems daunting. Low 40s and light wind.
**Workout suggested by Stone Cutter on last week’s thread. Enjoyed the workout, and think it was better than my earlier plan to do ~300m hill reps.
*** Averaged 6:24 for first half and 5:49 for the second half. On paper that looks like 10 E + 10 M, but not really: the first half was into a cold wind which was mostly at my back on the return.
———————————————
The weather was pretty nice this week, which led to a lot of doubles, and the most miles in a long time. (Feb. 2008?)
Recent workouts haven’t been much faster than they were a year ago, but I’m recovering from them more quickly, don’t feel as trashed afterward, and they’re in the context of 25% more mileage. There’s no need to do anything heroic.
Thinking about goals and expectations for the half, somewhere in the 1:13 range seems realistic. (The course does have a gnarly hill at 10k though.) At some point in the next few weeks, I’m planning to hit an 8 mile track tempo, which should be a good indicator.
M24, 125lbs, 5'7"
PRs: 17:40 5K, 2:46 marathon
2019 Goals: NYC Half, Boston, NYCM, sub 2:40
=== 2/4/19 - 2/10/19: 120 miles ===
> Mon
#1 (6:20): 11.3 miles @7:02 w/ 4 strides
Inadvertently turned into a bit of a moderate progression, ending in:
6:57, 6:52, 6:45, 6:38, 6:33
#2 (11:20): 6.2 miles @7:49
> Tue
#1 (6:30): 12 miles @7:12 w/ 4x1mile, 3min jog recovery
5:46, 5:41, 5:37, 5:34
#2 (11:20): 5 miles @8:06
> Wed
#1 (6:20): 10.4 miles @7:31 w/ 4 strides
#2 (10:50): 5.2 miles @7:48
> Thu
#1 (6:20): 12 miles @6:35 w/ 8@MP
6:09 avg: 6:26, 6:20, 6:15, 6:18, 6:05, 6:05, 5:56, 5:48
Headwind out, tailwind back
#2 (11:20): 5.2 miles @7:55
> Fri
#1 (6:30): 10 miles @7:46 w/ 4 strides
#2 (11:20): 5 miles @7:58
> Sat
#1 (7:20): 18 miles Light long progression w/ last mile tempo
8:20->7:05, tempo @5:54
#2 (16:40): 4.5 miles @8:14
> Sun
#1 (7:10): 11 miles @7:19
#2 (11:00): 4 miles @8:13
> Notes
Had some extra time this weekend so went for a weekly mileage PR of 120 (up from 111)! Very happy with this week, two of my best quality sessions to date with massive improvements over similar sessions in the past. In my season leading into Chicago 2018, my 4x1 mile was 6:16, 5:55, 5:58, 5:53 (compared to this week’s 5:46, 5:41, 5:37, 5:34) and my 7M race was 6:06 pace (compared to this week’s 8@MP at 6:09 avg).
Big confidence boosting week and 100% feeling like I’m the fittest I’ve ever been! Left achilles seems to be fine after last week’s scare; maybe a few moments of soreness early in the week but other than that everything’s been smooth sailing.
So now 100mpw should feel easy right??
Running weekly mileage: 60, 100, 111, 100, 50 (3 days off), 104, 106, 75 (2 days off), 72 (3 days off), 120
Cheers all! Thanks for all the advice throughout the week; looking forward to reading everyone else's weeks!
M/26/5'11"/180 lbs
PRs: 2:11 (2016) 4:57 (2017) 18:09 (2018)
Goal: 4:45 mile in May 2019
Week 8
M: 10.3 easy w/4 strides
T: 9.4 easy w/4strides
W: 8.5 total w/6x200, 4x600, 4x200 (34 34 34 33 ?? ?? / 1:47 1:50 1:52 1:52 / untimed)
T: 10.1 easy w/4strides
F: Rest
S: 9.4 total w/6x400, 6x200 (untimed)
S: 13.9 easy
Total: 61.6
A little disappointed this week. Thought I would be able to run under 1:50 for all of the 600s but I wasn't quite there. The workout on Saturday was brutal because of the wind so I decided to go untimed. Went to BU yesterday to watch the meet and it was inspiring seeing all of the college kids so fast in the mile.
.
Male. 30 years old. 134 lbs.
PBs: 29:44/14:21/3:50
2018 bests: 32:39 (road 10k), 8:58 (track 3k)
Goal - Debut half marathon in June. Maybe 68 mins?
Sun. - 18.5. Almost all on trails. 6 x 2.8 mile loop. Snow storm was starting right about when I did, so it was an unbelievably beautiful and serene run.
Mon. - 10. Pretty easy. Legs decently beat up from the day before due to the turns and hills.
Tues. - 3.5 very easy in the AM. Almost more like a hike. 8.5 in the p.m. on my way home from work.
Wed. - No running. Did spend about 2 hours shoveling our track and got some 17,000 steps. Makes me not regret the entire day.
Thurs. - 7 miles total, including 3 sets of 4x200m with 100m jog between reps (400m between sets). First "workout" of the training cycle. Averaged about 31 flat for the 12 reps.
Fri. - 10 total. Ran 2.6 with my wife and then finished out the rest at my regular pace.
Sat. - Spent 2-3 hours shoveling the track again ("snowpocalypse" in Seattle). And they say I don't do core work! Later that evening, took advantage of the work and ran an impromptu 4-mile tempo on the track. 5:13-5:15-5:15-5:10. Felt smooth. Trying to imagine how much better it could have felt if 1. It wasn't my first tempo in months and 2. I hadn't done so much tiring work earlier in the day. Overall, this little run gave me lots of confidence in my Half Marathon goal.
66.5 total. Smaller week volume-wise, but the inclusion of a couple of light workouts and lots of "natural" strength work made it more tolerable. Looking forward to bigger sessions (and nicer weather)!
Some great weeks here, guys.
A special congrats to Coach Jeff on the century mark week. Wow!
Me: male, 50, 5'6", 125
goal: to crush Boston
M: 12.13 at 7:27 overall...nice, easy running
T: 12.13 at 7:25 overall...more of the same
W: 11.51 total miles...10 x half mile workout (90-second jog recoveries)...done on the roads...some wind...averaged 2:45.8 for the 10 reps...felt good, though intervals still spook me some
T: 11.13 at 7:28 overall
F: 10.5 at 7:26 overall..felt really good
Sat.: 10.53 miles total...2.30 warm-up (including strides)...5k race in 17:42 on a cold, windy morning and a hilly course...5.13 at 7:14 overall in the cool down
Sun: 20.25 at 7:20 overall...felt like nothing...felt great the whole way...7:54 --> 7:00
88 miles (a new mileage PR)
Have a great week, folks.
M: off, sick
T: off, didn't go to Nordic ski race because all roads were frozen over
W: 10, SW commuter path
Th: 10 treadmill, some cruisey sections ~7 flat w/ 4x1/2 bball court accels, 4x5" a skips+ 5" a runs, strength after (MB throws, crawling, power snatch (2x75#, 1x85#), goblet squat (5x80#, 8x60#), alt DB incline bench (2x5), 1a DB rows (2x5))
F: 12, combo of treadmill and indoor track, 1hr vinyassa yoga
S: 1mi then decided it was too icy to run today, 1hr arm balances and inversions class
S: 15, 13.6mi monona lake loop group run @ 7:15 avg, very fartlek-y (walking to low 6 pace) with variable footing and hills. Felt surprisingly really good, like considering doing a marathon good (but not actually). Then a mile to the bus stop, 1/2 mile home.
Not a bad week for only 4 days running.
Hey everyone. A quick stop here just to get my week posted and a couple of comments before my soccer/football (depends on the part of the globe you're in aha) plays.
Monday: 10k at 5:30 min/k
Tuesday: 12k at 4:55 min/k
Wednesday: Rest
Thursday: 8k with 8x200m (R 1') averaged between 38 and 35''.
Friday: 6k shakeout with 1k at HMish pace and massage.
Saturday: 4k XC race in 15:30. The GPS watch got 3,70k but I don't really know since it was in the middle of the woods. Just a hard hard effort in a very hilly and sandy course (the first hill looked like I was running in the beach...). I ran at the same time as the 18-23, 16-18 and 23-35 age groups and the younger kids are so crazy at pacing that the first 300/400m were done at a pace of 2:45min/k. I eventually made a stronger second loop (2k loops) and climbed something like 6 or 7 places in the overall classification.
Sunday: 15k at 4:50 min/k with some ks at 4:30/25 in the end.
Tiring but good week for me. The legs are definitely screaming right now. Some stretching, foam rolling and I'll be good as new. Nevertheless, I think the XC season is over for me. Maybe one more race in April, but now it is time to replan and aim for an HM at the beginning of March.
Stone: Nice mile-alternations workout! I will try one of those soon...
Coach Jeff: Congrats on the 100+ week! All that volume right now will pay off eventually!
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
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