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 - 6
T - 6 / 6 including 20:00 “Five Gears” (7:28 / 6:57 / 6:22 / 6:15 / 5:50). 6:34/avg.
W - 7 / 3
Th -10. Last 4 (7:12–>6:19).
F - 4
Sa - 12
Su - 7 / 4 (planned)
Weekly Total: 65 miles
YTD total: 1,045 miles
Was originally planning on Friday being a rest day, but decided midweek it makes more sense to place Monday as my rest day moving forward. So a nice little building week for me. Still working out the kinks from Mrs. Stone’s marathon TT two weeks ago, but feeling good overall.
Hope everyone else had a great week.
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 - Rest
T - 6
W - 7
Th - 6
F - 8
Sa - 12 miles. Including 8 x (.5 mile moderate 8:24 / .5 mile easy 9:18)
Su - 7
Weekly Total: 46 miles
YTD Miles: 1,011 miles
Everything was still moderate to easy this week. Enjoyable pace, as she likes to call it. Might introduce some light workouts soon.
Nice work ramping back up Stone. Looks like pretty much an ideal transition week.
My week was mixed. Good volume, botched long run Saturday, decent workout Tuesday. Some minor hamstring concerns but nothing of note as of yet.
M - 12 @ 7:22
T - 12 @ 6:42 overall. 3 up, 3x2 mile @ 11:19/11:14/11:07 w/ 2:30 jog, cool-down to 12. Moderate effort.
W - 10 @ 7:41
Th - 9 total as 7 up @ 7:15, 16x100 @ 15-16 w/ walk back, 1 down.
Fr- 8 @ 7:48. Felt rickety.
Sa- 16 @ 7:06 overall. Was planning 4 up, 10 @ 6:20ish, 2 down. Bagged it after 4 @ 6:18 average after hamstring spasmed a few times and just generally fatigued. Weather was 70 and muggy which probably had an impact on a sweat beast like me. Was 185 out the door and 175 on return.
Su- 8 @ 7:39. Felt really good despite yesterday and staying up late to watch high school sub 4 attempt.
Total: 76 if I add up the change.
Want to keep the volume up but am a bit but am concerned I am sacrificing too much quality. Hoping next week I adjust a bit and am able to get in two good sessions. The 16x100s actually seem to take quite a bit out of my legs. May cut that back to 8 next week.
m- 9/5
*t- AM- Oregon 200s, 3200m continuous in 10:39, averaging 44/35 for the 200s PM- 5
w- 10.5/4.5
*th- AM- 4 x (2k/400), 80” jog and 4’ btwn sets, avg. 6:40/72 PM-5
f- 9/5.5
*s- AM- 4 x 1k, 200m jog rec in ~65”. avg 3:14. on the road. rough day, was supposed to be 5 reps and faster. was tired and it was kind of tropical conditions. PM- 5
su- 8.5/5
104
M33 - 6’0 144lbs
2020 - 2mi TT 11:22 (Apr), HM TT 1:27:27 (Mar)
2019 - 5k 18:35 (Nov), HM 1:29:21 (Oct)
Q1: 15' total of 90" intervals @ 5k pace
Q2: 15' total of 3' intervals @ 8k pace
"Long": 89', ended with 26.5' @ ~MP
M: 8.3 (62') intervals - 10x 90" @ 5:45, 60" jog
T: 6.7 (55') recovery
W: 7.6 (60') easy + 8x Strides
R: 8.9 (68’) intervals + hills - 5x 3’ @ 6:00, 1’ jog + 5x 20" hills
F: 4.3 (36') recovery
S: 12 (89') "long" - finished 6:47, 6:41, 6:36, 6:32
U: 7.4 (61') recovery
Total: 55.2mi 7h12m 1227'
M35, 6’-1, 160
PB / 2020:
Mile 4:06 / NT
3k 8:20 / 8:48(TT-converted)
5k 14:32 / 15:38(TT)
10k 31:30 / 32:36(TT)
Half 1:08:31 / NT
Full 2:32:50 / NT
Upcoming Races:
5/30 1 Mile TT
M: easy + strides, 6M
T: easy, 10M
W: strength, 1600 (4:45), 2x800 (2:18/2:15), 4x400 (64/63) w 800->400 jogs, 9M
T: easy, 9M
F: easy + strides, 9M
S: long run, 14M
S: off, —
5/24 Total 57 (6d)
5/17 Total 52 (6d), 2M TT 9:31 (road)
5/10 Total 62 (6d), LR=16
5/03 Total 56 (6d), 4M TT 20:30 (road)
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: 1,212 miles (124 days)
RRR 6ft 180ish 37 y/o
Down week for me in more ways than one but got some good quality in
25 miles run
Q1 2x100 16.1-14.8 8x200 33.5-32.9-33.2-31.3-34.3-33.2-33.4-33.5
Q2 (200+400)x4 34-74 34-75 36-74 36-73
2.5 hours lifting
4 ish hours Easy bike
That mile on the 4th is going to HURT. This coming week will be an increase week for me.
Nothing terribly exciting about my week, but I’m happy nonetheless.
6the week in a row of between 30-40 miles,
With 35 mpw on the average.
Got in 4 straight days of running with no discomfort at all this week.
I’m now where I want to be as a runner - ready to jump into workouts should I want to, and able to run consistently for health and fitness.
I’m guessing I’m in high 17 minute 5k shape right now. I don’t plan on doing anything to change that, but rather I just plan to enjoy pain free running u til I get the urge to do something else.
Given the low temps in Orlando won’t get below 70 for at least 3 months, I’m in no hurry to run workouts or race (should the opportunity to race ever again exist).
The Stone Cutter wrote:
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 - 6
T - 6 / 6 including 20:00 “Five Gears” (7:28 / 6:57 / 6:22 / 6:15 / 5:50). 6:34/avg.
W - 7 / 3
Th -10. Last 4 (7:12–>6:19).
F - 4
Sa - 12
Su - 7 / 4 including 10 x (1:00/1:00). 5:26/avg for the ons (6:14–>5:04).
Weekly Total: 65 miles
YTD total: 1,045 miles
Was originally planning on Friday being a rest day, but decided midweek it makes more sense to place Monday as my rest day moving forward. So a nice little building week for me. Still working out the kinks from Mrs. Stone’s marathon TT two weeks ago, but feeling good overall.
Hope everyone else had a great week.
Updated. Very pleased with this little workout.
M24 6' 140lbs
PRs: 56/2:00/4:17/8:58/15:44
Goals: Late July track, September Road Races, December-February Track
Monday: Track 4x200(33) 2x400 (65) 3x200(30) 2x100(13.6) 6.5 total
Tuesday: 3.8 @8:13
Wednesday: DNR
Thursday: DNR
Friday: 5@7:40
Saturday: 4/6 double @7:57, 7:48
Sunday: 4 planned @8:00
Total: 29 miles in 3:45. A hair under 4 hours on the bike, all easy riding. I wear a HR monitor during all training. It was important this week to keep everything in the recovery zone.
Have felt fried for a while now. After the track workout in which I hit respectable times but just felt very dead, I decided this would be my down week before I transition into the next cycle. I should have run a little less, but I just love it too much. There was no intensity so I should have at least recovered a bit.
I started to feel better toward the end of the week and am ready to train bananas hard the next four months, run fast races (praying they don't get cancelled) and build a super base on all fronts in preparation for the next, more crucial training cycle for indoor track and the mile. This cycle, I will build muscular power by sprinting and lifting, endurance with long runs and tempos, and of course aerobic fitness by running and cross training my @$$ off. It's gonna be a great summer. I'm hoping I can get up to altitude (like 9,000 +) for the first month and just grind out "easy" mileage and strides (though nothing is easy up there) to get it rolling. My goal race for the final day of the summer is a road 10k. I don't have a PR right now, but the hope is to be in great shape then and run as fast as possible.
If these summer track races happen I will run at least one 800, and a 400 TT beforehand, in the midst of this "base" phase to see how my speed is progressing. I will do no lactate tolerance type work, but try to touch on the pace in a relaxed manner at least biweekly. Ideally I would be improving sprint capacity at the same time I'm developing my threshold and endurance. Then the plan is to blend the two together to more race-specific workouts going into the winter.
Finally, I've decided that it's all important, but in the end I need to lose weight or I'll never run as well as I could've.
Sorry for the super-long post here, but I am open to posting more specifics and anyone's suggestions regarding my plan. Will comment more later!
@HHH are those 100s Jenkins prescribed? I like the idea, but they can be hard to bounce back from the first few times
F, 30, 5 ft 6, approx 130 lbs
5:57 (TT); 20:42; 43:20; 1:35:56
(Working in miles & workouts in bold)
M: AM - 5 @ 8:35; PM - 2 @ 9 (testing new shoes - Reebok Floatride Run Fast)
T: 9 @ 8:12 inc 25 min progression every 5 mins (paces for each 5 mins - 7:40; 7:21; 7:11; 7:07; 6:54)
W: 5 @ 8:44
Th: AM - 3 @ 8:54; PM - 9 @ 9:01
F: AM - 5 @ 9:17; PM - 7 @ 9:07
S: AM - 7 @ 8:41 inc 8x1 min [2 min jog recovery]; all reps below 6 min/mile including final 2 @ 5:40, recoveries @ 10:30; PM - 6 @ 8:55
Su: 10 @ 8:24
Total - 68 miles
Wouldn’t usually run this much, but there’s a couple of reasons why:
a) working from home until September at least;
b) the only way to see friends is to exercise outside with them at the minute in the UK - we can’t even visit relatives etc; and
c) my running club had a “mileage challenge” so wanted to do my bit for the team!
I tried to slow my runs down a bit following the advice in the last thread, but kept my long run steady and I’m pleased with the workouts :) also made sure to jog the recovery darkwave.
The 100s are Jenkins prescribed. We had a quick intro call prior to potentially employing his services this simmer and he recommended tossing them in there once a week. They are indeed surprisingly hard to bounce back from. I am hoping my body adapts a bit after another week or two.
Any experience?
HHW - thanks, I am getting there, but not rushing things this go round.
slo - strong set of pre 200s
Smoove - glad to see you back to this level. Something still tells me there is more to come.
RRR - make you keep some LT-AT work in the mix while mile training. That will be key for your speed endurance come lap 2.5-4 of the race.
GNR - have a goal in mind for the upcoming TT?
brakz - much, much better looking week, both in structure and in execution. I really like your progression tempo and fartlek workouts. The moderate Sunday run was also appropriate for this type of week. The better question is, how are you feeling after bank to bank week mileage highs?
27 M, 5'10'', 157 ish lbs
Goal: Get Faster
Goal Race: MCM?!?!
Next race: 10k TT next week
M: 8 easy / 5 easy
Tues: 8 easy w/ 5 x 20'' strides
Weds: WU/CD + 22' @ 6:10 + 12 x 1' @ 5k effort
Thurs: 6 easy
Fri: 8 easy / 5.3 easy w/ 12 x 12'' hill sprints
Sat: 8 easy
Sun: WU/CD + 10 @ 6:40 + 6 x 45'' @ 5k effort, total = 15.8 miles
This was a another good week for me. 10 mile tempo on Sunday was a little slower than my goal, but the effort was all there so nothing to mope about!
Hope everyone had a stellar week!
Just trying to string together some good base mileage and get comfortable at ~70mpw. All easy stuff right now as my back has still been finicky this week, but my intention is to introduce some striders and hill sprints soon. All running is by feel for time, not distance since I live in the boonies and do a lot of off-road miles in the forest, and I got tired of knowing my distance was inaccurate (ie I'm definitely not running 9:00/mi and out of breath, thanks Garmin!).
M, 22, 5'8/160 (getting lighter!)
Goal: Build mileage + JFK 50 (<7:00? 6:40?)
M - 65' (8.22)
T - AM 20'/PM 90' (2.3/11.1)
W - 90' (10.65)
TH - AM 30'/PM 75' (3.4/9.3)
F - 60' (7.51)
S - 60' (8)
S - 60' (7.5)
Total: 9h15/68mi
Lots of hills in there too, 500-900ft on everything 60min or longer. Pushed a few small hills throughout the week but largely just jogged at 7:45-8:30/mi. Would've doubled up Sat/Sun but life happens and didn't have the time. Super humid on Fri/Sat/Sun, the Southern heat and humidity are getting into swing,
Hope you don't mind me jumping back in here to create some accountability after disappearing for a few months due to COVID-related lack of motivation, injury and illness.
M37, 6'1" 160 lbs
PRs: 19:45 5K (2019), 1:34:43 HM (2019)
Goals: Increase weekly mileage to 55-60 mi, 1:30 HM in 2020
M: 7 mi
Tu: 7.3 mi
W: 5.1 mi
Th: 7.5 mi
F: 5.1 mi
Sa: 11.1 mi
Su: 4 mi
47.1 mi total in 6:58, all in the spectrum of easy running. Previous three weeks were 40, 33 and 20 after a couple 0 weeks due to injury/illness and some lazy weeks before that. Prior to that I was finding it difficult to increase mileage while continuing workouts without feeling rundown or tweaking something, so just going to focus on easy mileage for the foreseeable future until I'm consistently in the 55-60 mi range.
Plan for next week is more of the same, though I am doing the Murph challenge tomorrow which will probably impact the day or two after. Hope you all have a great week.
@Stone - Really solid work on that "Five Gears" workout!
@highhoppingworm - Really solid mileage this week. Plus, a strong workout on Tuesday with those 2 mile reps.
@Slo-Twitch - Those Oregon 200s are really fun & deceiving. You don't think they'll be tough until you get through a few and it adds up.
@GNR1 - I don't think I've mentioned it before, but I really enjoy seeing your past weeks at the bottom of each post. Gives a great idea of your progress and how you work race efforts into it!
@Smoove - Congratulations on four days of pain free running! That's a big step.
@Rhodium - You've been stringing some big weeks together! Can't wait to see how you do in that TT next week!
Not much from me in the way of training.
Strained my right glute pretty bad on Wednesday during a nondescript run. I can only figure it was because I might have been compensating for whatever else is going on in my hip. It reduced me to a severe limp for the past few days, so I decided to shut it down.
MRI on Tuesday, which will coincide with the amputation of my arm and my leg. Follow-up with the orthopedist on Friday.