M, 47, 158
Nice racing all over the board this week.
I finally have a week that’s almost worth reporting:
M - 3 miles
W - 3.25 miles
Sa - 3.25 miles
Su - 4 miles
Not sure what my goals will be other than to just run regularly.
I will probably jump into the second half of the local Orlando race series when it starts back up in January (I’m obviously skipping the race that is 3 weeks or so from now).
Smoove - Welcome back to the grind.
AJ - 2:38:50...since you mentioned it, I had figured about 2:39-flat for you.
M35, 6’-1, 155
PB / SB:
Mile 4:06 / NT
5k 14:32 / 15:24
10k 31:30 / NT
Half 1:09:47 / 1:09:47
Full 2:34:50 / NT
Upcoming Races:
10/6- 10 Miler
10/27- Half Marathon
12/8- Marathon (CIM)
1/19- Half Marathon (Houston)
M: easy, 9M
T: speed, 9M; 5 x 1600 @10k->5k pace w 400 jog (5:07->4:57)
W: easy, 9M
T: med long run, 15M
F: easy, 9M
S: long run, 22M; last 8M moderate (6:00 avg)
S: off, —
9/29 Total: 73 (6d)
9/22 Total: 63 (6d), LR=16
9/15 Total: 70 (6d), LR=18
9/8 Total: 70 (6d), LR=20
9/1 Total: 62 (6d), LR=17
8/25 Total: 52 (5d) **Knee pain**
8/18 Total: 58 (6d) *Rest week*
8/11 Total: 70 (6d), LR=19
8/4 Total: 68 (6d), LR=17
7/28 Total: 66 (6d), LR=17
7/21 Total: 64 (6d), LR=16
7/14 Total: 65 (6d), LR=16
7/7 Total: 50 (5d), *Rest week*
angryjohnny wrote:
I hear Dr. Salazar gives out TUEs like candy.
Now that you mention it, there were more loose pills than I expected in the box with the ankle brace...
42M 5'10
Goal Race: CIM
* -- indicates hills
Monday #1 - 60 min including strides @ 8:07 (134 bpm)
*Monday #2 - 30 min @ 10:16 (123 bpm)
Tuesday - 90 min @ 8:13 (135 bpm)
Wednesday - 60 min including strides @ 8:07 (135 bpm)
Thursday #1 - 3 miles + 5 Mile Continuous Tempo (6:48, 6:15, 6:05, 6:04, 6:07)
*Thursday #2 - 30 min @ 8:42 (134 bpm)
Friday - 70 min @ 8:29 (134 bpm)
Saturday - 2 hours @ 6:48 (HRM failure - railed low readings)
Sunday - 55 min @ 8:24 (some hills and very windy - 144 bpm)
Weekly Totals:
Mileage - 72.4
Duration - 9:32
Elevation Gain - 2,644 ft
M49 5'8" 134lbs
Goal: Chicago Marathon, sub 2:40
"One day, I am gonna grow wings" -- Radiohead
Had my first week of a three-week taper, so just coming down from low 90s to mid 70s. Next week I'll be in the mid 60s I think. Still healthy, so now am just hoping for good weather, and trying not to stuff my face (which ain't easy!).
Monday: off
Tues: am: 5 easy, pm: 11 with 800, 2mile, 800, 2mile, 800 continuous (800s around 2:50, 2 milers around 12:00)
Wed: am: 9 easy, pm: 4 easy
Thurs: am: 10 easy
Fri: am: 9 easy
Sat: 11 with 7 mile tempo in 5:52 avg. Kind of a progression run, first mile in 6:03, last mile in 5:36.
Sun: 16 easy
AJ: Congrats on the PR! Enjoy some much deserved down time in Berlin.
GT: Nice 8K, and thanks for the new band name (the Lurpy Jabronis)
Stone: nice workout within the long run. And nice tempo three days earlier. If you shoot for 2:45 at CIM, you'll be surrounded by very fit women. Hope the Mrs. is back to normal quickly.
Sub 6:00: sounds like the knee is feeling a little better. Hope that continues.
Slo-twitch: glad that the hip might be improving. It is interesting to see us all trying to make it to the starting line healthy. I had a bit of a hamstring scare Sat night after my tempo (it started to feel like I had strained it a bit), but it turned out to be fine during today's long run.
OR: become closest of friends with that foam roller
RRR: big week. Cool temps should make those workouts feel a lot better next week.
Will write more later.
RRR - Big miles. Stay lean and mean. Fitness will sharpen with the dip in the weather.
Sub 6:00 - Sounds like you are seeing improvement. Good luck with the continued rehab/management.
slo - Yeah, sounds like it’s time to back down the volume some and add more recovery days between big sessions. Or perhaps run more moderate sessions that aren’t quite as taxing. Fitness is there. You just need to maintain until Indy. The taper, the adrenaline, the sharpening the last 10 days...you’ll be ready to roll on race day.
OR - Hopefully we see a big improvement in the hammy this week with mostly easy running. As your Saturday run shows, the OR aerobic strength is still there and humming.
Niceguy - Those were two pretty big workouts this past week. Solid running.
AJ - Again, congrats. GPS wonkiness aside, that was some homegrown Southern boy running.
GT - The 2 x 3 mile workout and 8k race time stand out. Good call on backing out of the 10 miler.
Coach - Good luck in the 10k. And the lottery. And maybe play a scratch off so you can win $10k in a lottery.
JQ - Another excellent week. Great racing. Sound like you have a potentially busy race schedule the next several weeks. Just save some in reserves for NYC.
HHH - It’s always humorous when you check in. Always a great read. Hope the knee is nothing big. Don’t be a stranger.
rucker - I’m sore just from reading that. The strides a couple days a week have really been a big blessing for me.
drcrusher - Another good week in the books. Congrats on the race. Podium finishes are always nice.
darkwave - Lots of great aerobic time in there, especially the two big workouts. That’s a serious long run. I feel that you are riding that fine line of overaggressive/underaggressive just right, opting for extra pool time instead of extra mileage.
RGMW - You have been ultra consistent, as that 300 mile month shows. Looking great at taper time.
Coyote - Quality week all around.
Guy - Bummer about the ankle. Hope you are healthy again soon.
Smoove - Nice week. Seriously. That looked like my training in June and July. It comes back quicker than you think. The short-term goal of running regularly is a great one.
GNR1 - Man, week in and week out you just quietly do your thing. Kind of like JQ, you just make it look much easier than it really is. I know the quality of running you are doing. You are gonna be fit across the board for those upcoming races.
BHViking - Another really impressive long run. You sure are able to hammer those.
Napper - That 7 mile progressive tempo from MP to HMP is one of my staple workouts at the end of everything marathon cycle. Like everything else you are doing, that’s a great sign for your race goal.
RunGuy Midwest wrote:
292 miles thus far in September, which crushes my previous monthly high of 276 set in August 2019. Barring disaster, will do 8 tomorrow for my first 300 mile month.
Taper time!
Oh hey...good thing to check. I actually just hit 300.7mi for September this morning. Previous high was *checks notes* 246.3mi in September 2018??
Every time I look back in retrospect on a time I thought I was working hard it seems far more paltry than I remembered. More can always be done...
M/36/145/6'
"You know the type: loud as a motorbike but wouldn’t bust a grape in a fruit fight" - Jay-Z
A quiet but solid week, which have been adding up. Happy with the work, honestly, the journey to better fitness is 99% of the time we spend running, so you gotta love it and not focus SOLELY on the results. The results are great, but you better have a good time getting there. Thought about that a bunch this week as I haven't raced since June, and I've still been having a darn great time every day getting in the work. Someone asked me last week about how much I ran... follow up to that question was "to what end". My answer, I love it. I love being gassed at the end of a workout. I love the feeling when I finish 8 miles in 95 degree heat. I love putting on layers upon layers of gear to grind out some miles in subzero temps. It's an addicts answer, but damn it feels good. (My buddies would say that all I do is complain about running... but they don't understand that the complaining before the run isn't complaining about the run, it's about the fact that it will be over too soon.)
M - 8.1 miles at 7:28
T - 4 AM miles at 7:17, PM 2.5 WU, 3x1mile (400 jog), 6X200 (200 jog), 1.6 cool down - Miles at 550, 544, 530 - 200's at 36, 36, 34.7, 34.1, 34.2, 32.1
W - 8 miles at 7:23
Th - 2 up, 4 tempo (549 avg - 554, 554, 549, 540), 2 down
F - 7.25 on grass at 7:18
Sa - 5.3 at 7:37 - really easy recovery day
Su - 10 mile (LR?) at 7:08... first 7 over 7:15 pace, last 3 around 6:30-6:40 - Was really hot for end of September. Drained at the end of this one.
Totals: 60.4 miles in 7hr 12min
Think I'll be jumping in a 5k this weekend to see what the legs have in them. Haven't raced a 5k since April, fitness is immensely better than it was, so hoping for good things. Either way though, stringing together 10 weeks of 50+ miles while dealing with job travel and a new child (last of 3... vasectomy consult scheduled for today... TMI) has been pretty impressive to say the least (if i do say so myself).
aj - amazing race in Berlin... try and enjoy a few too many german beers now. I love Germany... you can totally get away with eating and drinking sausage, potatoes, bread, and beer for your entire life. No one would think twice. It's my kind of place.
More comments later. Good weeks by a lot of folks here.
More shout outs . . .
Coach Jeff: Good luck on the lottery and the 10K this week.
JQ: Great 10 miler! You're totally there on sub 75 -- with a flat course and cooler temps, I think you should break 75 without a problem.
HHH: Nice racing in Copenhagen. That race is now on YouTube. I watched it, and holy crap did those guys go out fast. Maybe you can see yourself in the video at the start.
Rucker: your plan sounds smart to me. Get used to the mileage. With strides, hill repeats and some HMP/MP running, that sounds like plenty of quality for the week.
Crusher: Nice race for 2nd place! Winning some prize money always makes it a good day. I hate getting crowded like that too, I probably would've said something, as I'm now turning into a grumpy old man.
Darkwave: Nice workouts this week. Looks to me like you're on track for sub 2:55.
RGM: enjoy the taper, stay healthy, and hope for good weather. I'll try to do the same. Long term forecast looks good for Chicago, but I don't think we'll really know until this coming Sunday night. Forecasts that are seven days out have been spot on for as long as I can remember.
Coyote: I feel my hamstrings twinge just looking at that Michigan workout, and how it ends. Props to you for getting it done.
Smoove: glad you're running again. I'm sure it feels great to be out there again.
GNR1: Nice week and bump up in the long run. Slight rest week this week, ending with the 10 mile race? Good luck.
BHV: I like how you vary your pace a lot like that. A good reminder that easy days should be easy.
LancRunner: Nice week. As I get older and think about how much longer I'm going to train hard like this (as some days it feels like a second job), I have similar thoughts about enjoying the journey more than the race result. I trained really hard about a year ago to race Houston, and then had to skip out last minute due to an achilles issue that was getting worse. But I wasn't really that disappointed. I enjoyed the hard work leading up to it, the feeling of being able to rip off a 3 x 3 mile workout at a fast pace, and of being able to do half of my long run at MP pace and feel pretty good. Just being healthy, fit and feeling so dedicated to something was enough to make it worthwhile. So I guess that means I probably will keep this up for as long as I can, and I'm guessing many on this board feel the same way.
darkwave, I am always impressed by how much work you do in the pool. ~10 years ago I had a stress fracture in my foot but was still hoping to make the starting line at Boston (unsuccessfully, alas) so did a lot of pool running. I hated it and was happy to never go back to the pool once my foot felt better. I just can't imagine anyone doing it when they don't "need" to. But I have never liked swimming or being in a pool much to start. Did you start from a place of not liking it much or was it always something you were OK with doing?
Male / 40 yrs / 176 lbs
Goals (Still):
1. Sub 3 marathon in 2019
2. Sub 1:25 half in 2019
M - AM: 6 recovery; PM: 4 easy
Tu - AM: 8.3 easy; PM: 2.5 easy
W - AM: 10.6 workout [10mins @ tempo + 5 x 3mins on/off + 15mins @ tempo]
Th - 8.5 recovery
F - 8.5 easy
Sa - 14 moderate with 16 x 1 min on/off
Su - 7.1 recovery
Weekly distance: 69.6 miles
Weekly time: 9:13 hours
Wednesday: Averaged 6:40 for the first tempo section, and 6:30 for the second tempo section. The 3 min on/off was done by feel and landed between 6:15 and 6:25 pace. The 3 min on/off's definitely felt quite long and never-ending :).
Saturday: Still feeling fatigued from Wednesday’s workout. Decided to run the 1 min on/off just to get some speed sections on tired legs. Did a long 8 mile warmup and then went into the on/off's. Averaged about 6:10 - 6:20 pace for the on sections and 7:50 - 8 for the off sections. I was hoping to be faster in the 'on' sections, but it didn't happen.
Overall: Felt quite fatigued after the Wednesday workout. So, cut out the doubles for the rest of the week to feel more recovered. I will be doing a big taper this week for the half this weekend. Goal is to run somewhere in the vicinity of 6:40-45 pace. Will not be a PR, but atleast it will be a step in the right direction for a sub-3 at CIM.
PSA ...
WC Mens 5000 final is at 1420EST
WC Womens Steeple Final is 1450EST
then Womens 800 Final and Mens 400 Hurdles Final (which I think could be a WR type race)
Should be a great means 5000. I think Chelimo has a chance baby!
Good PSA, but I guessed I have missed the action.
Nice werk last week, e'rybody.
Can someone please assess my current 8k/10k XC fitness off of this tempo session from Saturday? Info and statz below. Thanks for any comments/critiques.
Happy running,
A. Roche
Seattle Running Club
22.2k @ 1h33'02" w/
12.5 laps of a ~1.2k dirt loop @ Marathon goal pace.
The marathon goal pace tempo was:
15.4k @ 61'35", 4'00"/k
w-u: 3.2k @ 14'07", c-d: 3.7k @ 17'20"
conditions. low 50s farhenheit. consistent breeze out of the north. ~10k/hr?
Distance is from GPS.
M34.
goalz: 8k, 10k xc races through the middle of December. Hoping to peak at Club Nats the second wknd of December.
My last race was a couple weekends ago: 8k xc @ 30'10".
Workout:
15k tempo @ goal Marathon Pace.
Did this on a ~1.2k dirt loop. GPS says total elev. gain over the loop is 8m. it's mostly pancake flat, but has a few gradual climbs that I guess add up to ~25ft of gain over the loop. thought this would be a relatable loop to mimic (dry) cross country course conditions.
Guy Broman wrote:
angryjohnny wrote:
I hear Dr. Salazar gives out TUEs like candy.
Now that you mention it, there were more loose pills than I expected in the box with the ankle brace...
This one aged well quickly.
angryjohnny wrote:
Guy Broman wrote:
Now that you mention it, there were more loose pills than I expected in the box with the ankle brace...
This one aged well quickly.
Hahaha to funny.
Wow some awesome racing here congrats on the PBs to all.
I’m closing in on my goal race (3 weeks from yesterday). Solid (boring) week and my pesky cold is in the past. Might work in a light interval workout this week as I’ve skipped a couple weeks, but I’m not stressed about it.
M: OFF
TU: 6.4 easy
WED: 6.4 easy
TH: 6.35 easy
FR: 6.4 steady
SAT: 6.25 easy (wish this could’ve been longer but I was short on time)
SUN: 17.4 easy (didn’t drink enough beforehand and it was hot...as a result was conservative on pace)
Around 49 miles.
Today, felt great with an easy run where I felt much better than usual after a long run.
It’s baby steps but I did maybe 8-10 quality workouts this cycle (up from 2-3) and upped weekly mileage from 35-40 to 45-50. Last time yielded a 3:05 with a ton of mishaps including missing my wave and going out scorchingly fast. So here’s hoping a great time is in the cards. If not, have learned a ton from reading all your guys’ training which I can use for the next.
M 48 187
M 8.7 2/:30 medium
T 3.2 on a CC course. medium
W 7.2 easy
T 2.2 easy with strides
F 4.5 easy
S 6.6 easy
S off
32.4 total Not a bad week again. I got in some medium aerobic and good easy runs. Bagged a hill workout, too hard atm. I did a fast finish on Sat. Could of swore I was at sub 5 pace. ended up being 5:36 top end. oh well. I'll work on that too. Only downside is left ankle is a little dinged up. Nothing of to much concern though.
Comments later.
Male, 26, 6’4”, 143lbs
PRs: 4:54 (mile), 16:56, 1:18:00, 28:01 (8k 2015), 2:47:14 (all 2018 but 8k)
Goal: Philly Marathon
Upcoming Races - Paul Short 8k 10/5(?), Philly M 11/24
"If your not going to win you may as well leave in an ambulance"
Previous week off Th-Su from sick
Mn - 2.5 @ 7:55s
Tu - OFF
Wd - 8 @ 8:10s
Th - 6 @ 8 :45s (w/ father inlaw)
Fr - AM: 9 @ 8:00s, PM: 3 @ 7:30s (first run where im feeling normal)
Sa - 3 @ 10:55s into 3 @ 7:15s
Su - 6.5 @ 7:50s
Total - 41
No workouts, feeling really out of shape. going to try to double the weekly mileage for next week.
Full comments later in week but Darkwave you had a flyby with a good friend from highschool today on the track!
AJ - Nice job in Berlin, cool to negative split