Happy Mother’s Day to all of the important women in our lives
Male, 42, 5’11”, 170 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Next Race: Apparently a July 4th mile TT per RRR’s orders. Maybe a 400m TT before that?
All training effort-based. No access to any GPS data other than distance until after the run.
M - Rest
T - Rest
W - Rest
Th - 5 miles
F - 4 miles
Sa - 26.3 miles
Su - Rest
Weekly Total: 35 miles
YTD total: 940 miles
I am not sure that I would recommend the anti-marathon training program for everybody. But all is well that ends well.
Hope everyone else had a great week.
36/M/145/6’0”
PRs: 16:29 5k (2020)
Goal: get faster. Hope for races in the Fall.
Really happy with this week even though the workout on Tuesday could have gone a bit better. Started to add in some “real” speed work bc I haven’t done that in a long time. First time I’ve done reps under 800 in a long time. Hard to get the feel for my goal pace, and then hard to get the legs moving that fast for a full rep. Was going to do 8-10 600s, but called it at 6 and then added 4x400. We all have not perfect workouts.
M - 8 miles at 7:21
Tu - 2 WU: 1 mile tempo, 6x600, 4x400: 2 mile CD - 11 miles total
1 mile - 5:31
600s (goal was 1:51-ish) - 154, 153, 152, 153, 151, 148
400s (goal was 72-ish) - 71, 74, 72, 69
Pacing was a bit all over the place. Couldn’t find the right groove. Chalk it up to not being at these paces in a long time, so take it as experience, getting those fast twitch muscles back to life (kinda fast, as fast as fast is now anyway). They can’t all go as planned I guess. But you show up, put in the work, and it’ll pay dividends.
W - 6.3 miles at 7:15
Th - 4 miles at 7:12 in the AM; PM- 2 WU, 6.2 tempo at 5:40, 2 CD
F - 8.2 at 7:10
Sa - 16 miles at 6:50 - one of my worst long runs ever. Felt tired but alright through 8, then stuff hit the fan. Legs were tired. Aerobically felt fine. Just couldn’t get moving. Think I was dehydrated, wearing heavy shoes, wind, and just cumulative fatigue from a heavy week. Oh well.
Su- expected 8
Total - about 72 miles
Well, strange week, but still a good one. Thing the long run just wasn’t meant to be. Increasing my mileage recently, plus two workouts this week must have put me in a bad place Saturday.
Put that behind me and get moving again. Remember to wish mother’s a good day. And if there are any mothers on the thread or lurking, happy Mother’s Day! I’m off to pamper my wife (and by that, I mean take care of kids while she sleeps).
Stone - lots of rest and then a marathon. Kudos. And well done to Mrs. Stone. That’s a heck of a run on a time trial. She’s gonna be so ready for a race when this whole thing finally ends. Awesome job.
Mrs. Stone’s week:
Female, 44, 5’6”
PRs: 21:20 (2016, 2019), 1:36:43 (2019), 3:28:24 (2019)
Currently scheduled races; Boston Marathon (9/14/20), NYC Marathon (11/1/20)
All training effort-based. No access to any GPS data other than distance until after the run.
M - .5 miles. Tired, bagged run.
T - 6 miles
W - 7 miles. Including 3 x 1 mile (6:58) off .25 mile recovery jogs.
Th - 5 miles
F - 4 miles
Sa - 26.3 mile TT (3:24:07)
Su - Rest
Weekly Total: 49 miles
YTD Miles: 933 miles
Really pleased with yesterday’s time trial result. Plan now is to recover this week with a combination of rest and gentle running, before rebuilding general fitness in anticipation of either performing future time trials or competing in re-opened road races.
M35, 6’-1, 160
PB / 2020:
Mile 4:06 / NT
5k 14:32 / 15:38(TT)
10k 31:30 / 32:36(TT)
Half 1:08:31 / NT
Full 2:32:50 / NT
Upcoming Races:
5/16 3k TT
5/30 Mile TT
M: easy, 8M
T: strength, moderate run last 8M @6:15 pace + strides, 10M
W: easy, 10M
T: speed, 12x300 @3k->sub Mile pace w 300 jog (52->46), 10M
F: easy, 8M
S: off, —
S: long run, 16M
5/10 Total 62 (6d)
5/03 Total 56 (6d), 4M TT 20:30
4/26 Total 60 (6d), LR=15
4/19 Total 56 (6d), 5k TT 15:38 (road)
4/12 Total 62 (6d), LR=16
4/05 Total 57 (6d), 10k TT 32:36 (road)
3/29 Total 62 (6d), LR=15
3/22 Total 62 (6d), LR=16
3/15 Total 60 (6d), LR=16
3/08 Total 62 (6d), LR=15
3/01 Total 52 (6d), 10k 32:40 (road)
2/23 Total 62 (6d), LR=18
2/16 Total 67 (6d), LR=17
2/09 Total 62 (6d), LR=15
2/02 Total 34 (4d) *sick
1/26 Total 55 (6d), LR=16
1/19 Total 52 (6d), LR=13
1/12 Total 60 (6d), LR=16
1/05 Total 62 (6d), LR=14
2020 Totals: 1,101 miles (112 days)
Congrats to HHW and imagebearer on the new additions.
Kudos to that pair of stones in Jersey.
Couch to 5k, Week 4
M - 6mi
T - 9mi including 5mi tempo, sort of a 4+1 'go' (5:49, 5:53, 5:47, 5:46, 5:30)
W - 6mi
T - 9.6mi including 2x1600/2x1200/2x1000 with 3:30/3:00/2:30 rests (5:20, 5:16 / 3:54, 3:55 / 3:17,3:15) 5:17/mi average pace overall for the 7.6km of work on a small park (~1k) loop relying on GPS.
F - 2.23mi AM -- 4.77mi, also AM
S - 6mi
S - 9mi including 4k of continuous alternating 400s averaging 90s/75s.
Floats slower than intended because I am a coward.
Total - 52.6mi
M/35/6’2”/180 lbs
PRs: 16:15 5k TT (2020)/1:16:40 HM TT (2020)
Upcoming races (Goals): 10k TT in June (33:xx)/Mohawk Hudson HM on 10/11/2020 (under 1:15)
Pretty good week for me so far. Hoping to get out later tonight once my wife gets back from the hospital with our new son and things settle down a bit. I have been at home with our three year old so wasn’t able to get out yesterday or this morning.
M - 10 @ 7:33
T - 8 @ 7:23
W - 10 @ 6:36 overall. Progression 7:22 to 5:51
Th - 10 @ 7:39
Fr - 12 @ 7:14 + Little worm creation
Sa - Off
Su - Hoping for 14 w/ 6-8 of 1 @ HM/1 @ M but we will see.
Total: 50 so far.
RRR. 37. 6ft. 180.
Next up July 4 TT (maybe break 5?)
Hopefully Be in sun 17 shape in fall.
My week
4.5 hours running
4 hours lifting
6 hours biking on the single
2 days off
1 bike wreck
1 Q day 5 mile progression 7:42-7:14-6:35-6:02-5:39. Felt rather smooth. Was happy to see a mid 5 mile only 5 weeks back training and at a muh higher weight level than before. Prob not THAT far off 18 shape.
Rest of week was just some easy distance runs including 2 of a hour plus. Knee cap was a little floaty from Monday’s wreck so took it easy until Saturday’s progression. Should be ready for more intervals this week.
Hopefully everyone had a Good And HEALTHY week.
At 35 miles for the week with two easy runs of 7 miles each and two East runs of 10.5 each.
I’m undecided about running today. I’ll see how I feel.
Worm: pro tip. Even if your wife doesn’t mind you running today, take today off.
Hey, all...
What a strange few weeks it has been. I have taken significant time off in order to heal my lower back, which my PT says is causing my hamstring problems. I just finished four weeks of PT on Friday. I have run only twice in the last 19 days, with a 13-day stretch of no running at all. That was tough...but beneficial. I reaped my first real rewards of the layoff and PT this morning. The hamstring felt pretty much normal, with only some tightness and soreness from the other activities I have been keeping myself busy with (mostly woodworking...lots of bending).
So, I am pretty cheered up this morning, on this fine Mother’s Day. A Happy Mother’s Day to all of the moms out there.
My week...
M: off
T : 6.65 at 6:54 overall...still some hammy issues but better...7:19, 7:11, 7:02, 6:47, 6:43, 6:35, 4:14
W: off
T: off
F: off
Sat.: off
Sun.: 6.75 at 6:42 overall...7:00, 6:56, 6:37, 6:45, 6:36, 6:30, 4:46
13 miles
Will take things slowly and look for 3 or 4 runs in the upcoming week. I do not want to impede my progress. I feel pretty outta shape anyway...but no complaints...just glad to be back!
All the best to everyone.
Stone- legendary pacing
Lanc Runner- you are very fit. I think you can join me and GT’s virtual sub 16 challenge.
GT- the Thursday workout looks strong to me. I’m planning to run it sometime in the next week or two and would be happy to hit splits like that.
OR- sounds like you are playing it smart and giving things the time they need to heal.
stat- when is the sub 4 time trial? I can pace you through 100m if i get a running start
Congrats on the new additions to the families.
m38, PRs 15:49/1:10:4x/2:31
goal sub-16 5k time trial in June, sub 2:30 in the fall.
m- 10.5/5.5
*t- AM- 4 x (600/400/200) avg. 1:53, 72 and 34. 1:30-1:45 recoveries. PM- 5
w- 11
*th- AM- 3 x (1600/300) avg 5:12/:53, 90” and 4’ recoveries
f- 9/5
*s- AM- 5 mile tempo @5:30 pace (5:26/5:31/5:34/5:28/5:27) PM- 5
su- 10.5/5
105
the tempo was the only redeeming factor, but the effort was there Tuesday & Thursday. have been meaning to drop the mileage, but not sure how else i can support my dark chocolate Bark Thins snacking addiction. right now i don’t even think im in sub-16 shape for an actual...so going to need to go beast mode to get to a place where i can do it in a time trial
Male, 26, 6’4”, 143 lbs
PRs: 4:54 mi to 2:47:14 M (2018)
Goal: Run, gain weight
Mn - 16 @ 7:25s
Tu - 11 @ 7:25s
Wd - 2x3200, 4x200, 4x100 + WU/WD = 11
Th - 11 @ 7:35s
Fr - 15 @ 7:50s
Sa - 6.5 @ 7:45s
Su - 12 @ 9:25s (inc 1600ft of elv)
Total - 83 w/ 4500ft of elv
Tu - 11:45 11:43 38 39 37 37, 400 in 2:15 between the 3200s and 200 in 75ish between the 200s
M34, 6'2, 176 lbs
"She said, "Do you love me?" I tell her, ‘Only partly’/ I only love my bed and my mama, I'm sorry” ~ Drake
Mon - 6.3 mi EZ @ 8:04/mi
Tues - 8.37 mi @ 6:40/mi (AM Fartlek), 2 mi @ 8:12/mi (PM EZ)
Wed - 6.4 mi @ 7:50/mi
Thurs - 8.4 mi aerobic @ 5:56/mi, 2 mi CD
Fri - 11 mi @ 6:38/mi (AM Fartlek), 2.23 mi @ 8:07/mi (PM EZ)
Sat - 6 mi @ 7:59/mi
Sun - 13 mi @ 7:04/mi
This was a TOUGH week.
I felt every single mile that I ran this week on today's long run.
Thursday was probably the highlight. Another strong aerobic run where I started out at 6:28/mi & worked my way down to 5:41/mi pace for my last 0.4 miles. Put each of the the last six miles (3-8) between 5:44/mi & 5:55/mi. Did a new route through the city & snagged a few more Strava KOMs that I didn't know existed before a cursory search the previous night.
Friday was a bear. You probably read about it last week. 2 mi WU, 14 x 90 seconds on/off @ 5K pace, 2 mi CD. I tried to keep all of the 5K segments right around 5:00/mi. I managed that pretty well for the most part, but it caught up to me at the end. I did the first part of that workout on a well-known 5K course in the city & finished that in 18:15. Not bad for a fartlek workout.
S - Off (planned)
M - 8
T - 10
W - Off (lazy)
Th - 10
F - 8
S - 12
Total: 48
Fewer miles than planned due to my lazy day. Oh well. Wife and I took the kids up into the Uintas yesterday and we poked around a bit. I think I found a runable trail that could work for some more adventurous long runs. Elevation goes from 7400'-10000' depending on the route. The drive is a little long (70 mins), but I could see making the trip once or twice a year.
Left knee is still a little bothered. For sure is Osgood Schlatter's, so I'm just running through it till it calms down. No significant noise from the tib.
JB - I have an Ogood Schlatter too, but mine is on my right knee...and mine is also flaring up right now (too much standing on hard surfaces, squatting, stooping).
M35/6'/180ish slowly dropping some muscle
Haven't ran/raced in 5+ years, took a break and did CrossFit. Back into running last fall, plan to race 5k-halfs whenever they start back. I've lurked on here on/off forever
Mon- 7m @7:22 AM
3m treadmill easy PM
Tues- 7.5m Fartlek 7:15-7:30 and every mile 2min@6:00
Wed- 5.35m @7:59 recovery
Thur- 10m @7:07
Fri- 8m @6:55
Sat 8.75m @6:53 group run
Sun 10.5m @6:52 group run
Total -60.1
I've been dealing with plantar fasciitis, but mostly have it under control. So just going to keep building a base.
27 M, 5'10'', 158 lbs.
Goal Race: MCM (Maybe!?!?!)
Goal Time: ???????????
M: 8 / 5 Easy
Tues: 8 Easy w/ 5 x 20'' strides
Weds: 20' WU + 20' @ 6:20 + 5' Easy + 8 x 1' @ 5k effort w/ 1 min rec. + 20' CD
Thurs: 6.7 Easy
Fri: 8 Easy / 5.4 Easy + 8 x 12'' hill sprints
Sat: 8 Easy
Sun: 4 mi WU + 6 mi @ 6:40 + 5' Easy + 4 x 45'' @ 5k effort w/ 75 s rec. + 4 mi CD
Total: 75 miles. Great week, LOVE my new coach. I've never had structured training like this and it's awesome.
SP - how long have you been running since not doing CF? How was running when you first started back? I figure all the HIIT kept you in okay aerobic shape. With My job I deal w a lot of CrossFit peoples so always curious...
M, 22, 5'8/162
Worked a lot this week but still got in some good training:
M - 75min (27.8mi) ride mostly easy with some short 20-40sec surges to loosen up + 30min lift
T - 90min (33.25mi) ride with 60min of moderate tempo + 4mi (31min) jog
W - 8.21mi (60min) run with 30x30/30 hard/easy on a hilly (978ft gain) off-road route*
TH - 90min (33.4mi) ride with a lot of it steady tempo + 3mi (24min) jog
F - 15mi (1h58) easy off road long run (1,000 ft climbing), PM 17.8mi mountain bike (62min, 1,512 ft climbing) chasing some segments
S - AM 2h (47mi) ride with a lot of steady tempo, felt pretty strong, PM 7mi/57min easy (hilly/1,007 ft gain)
S - 11.45mi/90min easy off road/hilly (1,276 ft gain)
Totals: 159.3mi (7h15min) biking, 48.8mi (6h21m) running, some strength = ~14h
Up and down week - got in a good workout Wednesday night after a 14h workday with the 30x30/30 in the hills. "On" was in the 5:15-5:40 range depending on terrain, off was super easy (8:30-9). Strava GAP for the hour was 6:37/mi. Friday's long run was aerobically a breeze, but my legs were totally dead.
Also got in 200-300 pushups per day as breaks from sitting at my desk for work - just did 20-30 at the top of each hour. As a result, I didn't feel any pressure to hit the weights later in the week.
Getting there, I'd like to be running an hour daily with one medium long run and one long run. It'll come.
Female, 45, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: ???
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
Next races: ???
65 miles, 10 miles of walking
M: Upperbody weights, core, and 5 mile walk
T: 12.5 miles, including an alternating workout of 2 short hill repeats (70 seconds at incline of 4.5), 10 minutes at tempo (6:26 pace), 2 short hill repeats, 10 minutes at tempo (6:21 pace), 2 short hill repeats. 2:30 jog after each hill or tempo segment. Followed with leg strengthwork.
W: 7 miles easy on treadmill (8:47), live streaming yoga, and 7 miles easy on treadmill (8:43). Then did drills and 2 strides outside
Th: Upper body weights/core and 5 mile walk.
F: 12.5 miles on the treadmill, including a "hill workout" of 8 sets of:
2:00 strong effort at 3.0 incline/ 1:30 easy effort at 0.5 incline/0:30 fast effort at 0.5/1:00 easy effort at 0.5 incline. Followed with leg strengthwork and streaming yoga.
Sa: 10.5 miles very easy outside (8:58) plus drills and strides, live streaming yoga, and upper body weights/core.
Su: 15.5 miles outside including 14 progressive, split as the first 4 miles averaging 9:06 pace, the next 4 averaging 7:38, the next 6 averaging 6:44, and then a 1.5 mile cooldown. Followed with some leg strengthwork and live streaming yoga.
Someone asked last week about how I fixed the treadmill issue. Well...as it turns out it's a commercial treadmill that's supposed to be on a 120 volt/20 amp circuit. The outlet that it is plugged into is 120 volts/15 amps. So...the treadmill limits itself, and shuts down when it starts to draw more power than it can get.
However, I'm not using it at close to its maximum capacity, so it should be fine for my normal use. That is, if there's nothing else on that circuit. And it turns out that what we thought was a dedicated circuit is actually shared by a television, printer, and air filter.
So....the fix is to keep all those turned off, and then the treadmill is fine.