Had a bad flareup of heel bursitis this week. Had to shut things down after a couple of days. Not much I can do with this one but wait it out. I’ll probably hold off posting my weeks again until I can get back to running consistently pain- free again. Don’t mind the timing so much as the 70F dewpoint days have arrived in full affect.
Hope everyone else had a great week.
OK week for me capped by a pretty solid long run. Definitely feeling the increase in mileage the last 3 weeks. It has also started to get really humid which is tough for a sweaty beast like me.
Last 10 weeks have been 50/56/65/60/66/56/60/73/76/77.
I also resigned from my job on Monday and will be starting a new gig in early July. This means I am in that wonderful zone of only partially having a job for a few weeks and then literally not having a work e-mail for a few weeks. I plan to spend this time really focusing on spending QT with my family, staying healthy and getting in a lot of mileage. I am debating scrapping my planed 10k TT and just focusing on getting into the 80's consistently over the next 4 weeks. What do you all think is a better move if my goal is a fast half in October?
M - 12.4 @ 6:59. Wasn’t planning on running quickly but got rolling and went with it.
T - 9 @ 7:37
W - 3 up, 4 x 1600 w/ 400 jog, 4 x 200 with 2’ walk-back. 5:16/5:21/5:21/5:23, 31/32/32/31. Was planning on 5 x 1600 but went to fast on the first rep and was starting to struggle a bit by the 4th so decided to call it and just turn over the legs with some 200s.
Th - 8 @ 7:45
Fr - 10 @ 7:33
Sa - 10 @ 7:37
Su - 16 @ 6:46 overall. 3 up, 10 steady avg. 6:40, 2 up-tempo @ 5:55/5:49, 1 down. Felt very strong. Debated adding another up-tempo mile but decided it was probably prudent to get in at least 1 mile of cool-down and had to get home.
Hope everyone else had a good week. Looking forward to seeing some TT results.
27 M, 5'10'', 157 ish lbs
Goal: Get faster
Goal Race: MCM
M: REST! First day off of running since November 19th, 2019. 188 days. Felt pretty nice.
T: 8 easy w/ 8 x 45'' @ 5k effort
Weds: 7 easy
Thurs: 6 easy w/ 5 x 20'' strides
Fri: 5 easy
Sat: 3 easy
Sun: 10k TT in 38:34. Splits: 6:02, 6:01, 6:13, 6:15, 6:20, 6:26, (5:56 pace for the last 0.2))
This was a 35 second PR for me so a solid result, but it doesn't quite compute with the 5 mile TT I did 4 weeks ago @ 6:03 pace. Once again I wasn't able to pace it very well either.
I wore the Streak LT 4 flats in that 5 mile TT and the conditions were way worse. I think I do better in flats at any distance shorter than a half marathon. It feels so effortless to run sub 6 when I'm wearing the LTs and they are light as a feather.
Kind of wish I could do the TT over again wearing the LTs but I can't begrudge putting out a great effort and hovering right around 92% max HR for 38 minutes. I cannot WAIT to race with other people again and feel that soaring adrenaline!!!
Excited to attack more training next week and my next TT, a 15k, in 4 weeks!
M, 48, 5’ 8”, 152
M - 10 easy
Tu - 7 easy
W - 10 easy
Th - off
F - 6.5 easy-to-moderate
Sa - 6.5 easy-to-moderate
Su - off
40 miles
As Stone noted, the dog days are here and that means temps in the 80s or 90s and dew points in the low to mid 70s here in Central Florida.
I often run mid-afternoon, so that compounds the challenge of summer running for me.
That’s why Friday and Saturday were moderate days despite running in the 7:30s to 7:40s - my heart rate still made it into the 160s by the end of those runs.
M36, 5’10”, about 160
Road bests | 2020
5k - 15:20 (2006) | ∅
10k - 31:15 (2008) | ∅
10M - 51:52 (2009) | ∅
Half - 1:09:01 (2009) | 1:11:33 (A1A)
Full - 2:25:14 (2019) | ∅
Upcoming:
7/4 - RRTT Firecracker Challenge
Mo: AM - 5 jog; PM - 5 @ 6:32
Tu: 8 @ 6:45
We: AM - 8 @ 7:14; PM - 4 @ 7:26
Th: 10 @ 7:32
Fr: 10 @ 7:12
Sa: 12 @ 6:49
Su: 8 @ 8:08
Total: 70 miles
Humidity got bad midweek, and due to stubbornness I didn’t turn on the A/C until Friday, but the weekend weather has been amazing. Unfortunately that meant dozens of people walking on the track when I went by yesterday. I really need to just suck it up and do 400s in the parking lot.
RRR 37 6ft 182
Firecracker Mile (‘murica)
30 miles of running this week in 5 days
Q1 3xT 90s rest 6:08-6:09-5:57(On road)
Q2 5x2mins I (5:35) 4x40s R (5:05ish) 1min walk 1 min jog to rest (on roads)
3x lifting
Some light biking for 3-4 hours total.
Another solid week. 5 weeks out from the firecracker challenge. Took stones advices and put in some strength work then decided to introduce a little V02 work. Hope to be able to break 5 but I am not sure , esp being on the thicker side these days. The speed is there but the endurance is shaky at best.
Onwards and upwards!
Sub 6 - same here. Used to be no one on the track ever (the old high school asphalt track is now owned by city) now if I don’t get out there before 6am it’s always just packed. Has been that way for a couple months now.
runrincerepeat wrote:
Sub 6 - same here. Used to be no one on the track ever (the old high school asphalt track is now owned by city) now if I don’t get out there before 6am it’s always just packed. Has been that way for a couple months now.
My usual track is in the middle of a bunch of empty fields, pretty basic rubber, with terrible drainage. There’d usually be a few regulars who stayed in the outside lanes, but quite busier these days. I might try a closer track at a defunct high school, that isn’t technically open, where I’d have to jump the fence.
F, 30, approx 130 lbs
5:57 (TT); 20:42; 43:20; 1:35:56
Goals - sub 20 5K
M - off
T - 9 inc 6 x 0.5 mile with 2 min jog recovery (3:12; 3:10; 3:11; 3:10; 3:12; 3:09)
W - AM 4@8:59 min/mile; PM 5@8:49 min/mile
Th -9@8:30 min/mile
F - 6@9:45 min/mile
S - 8 inc 3 miles tempo (6:55;6:54;6:53)
Su - 11 @8:30 min/mile
Total - 52 miles
Pleased with this week :) really happy with the half mile repeats on Tuesday and the tempo on Sat felt controlled. Thursday was a bit more moderate than I would have liked but was running with a friend so pace just seemed to clip along. Twinged my knee on Friday’s run :( Mostly seems okay now, still a little sore on changes of direction.
Had planned a recovery run on Sat but ended up going climbing in the evening - think the walk in with rope/full climbing rack was a harder substitute!
Mrs. Stone’s week:
Female, 44, 5’6”
PRs: 21:20 (2016, 2019), 1:36:43 (2019), 3:28:24 (2019)
TTs: 1:34:54(2020), 3:24:07 (2020)
Currently scheduled races; NYC Marathon (11/1/20)
All training effort-based. No access to any GPS data other than distance until after the run.
M - 1 (part of a Murph challenge)
T - 7
W - 8. Including 4 x 1 mile (7:27) off :90 recovery jogs.
Th - 6
F - 6
Sa - 8
Su - 12 (8:23). Last 3 miles: 7:35–>7:23.
Weekly Total: 48 miles
YTD Miles: 1,059 miles
Solid first week of light workouts. She might be participating in the MA RA + TH ON relay challenge with some friends next weekend. No time goal, of course.
M37, 6'1" 160 lbs
PRs: 19:45 5K (2019), 1:34:43 HM (2019)
Goals: Build mileage, 5k TT on 7/4, 1:30 HM in 2020
M: 3.1 mi - Murph Challenge (1 mi run, 100 pullups, 200 pushups, 300 squats, 1 mi run) plus 1.1 mi c/d
Tu: Off, sore from previous day
W: 6.2 mi
Th: 7.5 mi
F: 5 mi
Sa: 13.3 mi
Su: 5 mi
40.1 mi total in 5:57, all easy running except the 2 Murph miles which were a little faster. Previous four weeks were 47.1, 40, 33, 20. Like others I'm trying to adjust to the heat (I'm in Phoenix area), which made the last few miles of my Saturday run pretty miserable.
Goal for next week is to keep increasing mileage. Also now plan to do a 5k TT with some friends on 7/4...don't want to deviate too far from base building plan but would also like a decent showing, so will at least start incorporating some strides a couple times per week along with a light tempo/progression run.
M, 22, 5"8/162
Only recent PR is 1:21:10 for a hilly HM off of base training back in March.
Goal: Fall 50 miler, 1:18 (?) for a half, build and sustain higher mileage
M - AM 70' (8:18/mi)
T - AM 25' (8:15/mi), PM 75' (7:49/mi) incl 6x10-20sec hill sprint throughout the run
W - PM 90' (8:23/mi) hilly trails (wanted a double, but was working from 5am-8pm)
TH - PM 90' (8:18/mi) hilly trails (same as Wed)
F - AM 20' shakeout (9:06/mi), PM 75' (8:01/mi) incl 6x15-30sec strides down to 5k effort
S - AM 80' (7:48/mi), progressed a little down to 6:20-25/mi feeling super easy, PM 30' shakeout (8:31/mi)
S - AM 60' (7:45/mi) including 4x10-12sec hill sprints
Total: 10h15m, 75.8mi - Also did 15-20min of hard upper body calisthenics (pushups, pullups, dips, core) on T/TH/Sat/Sun. Had some long days of work that led to long singles instead of the doubles I wanted. All easy mileage with the exception of the striders/hill sprints. It got stupidly humid on Wednesday and stayed that way through Saturday, then cooled off Sunday. Using heart rate as a loose indicator of RPE with the heat, and running for time with no access to pace until after each run since the heat and humidity screw everything up.
Plan for this week is more doubles instead of the 90min singles, and to get in 3 days where I do some short hill sprints to work on turnover while I build the base.
@highhoppingworm - That's a strong week and a smooth progression of miles over the last 10 weeks! Wednesday and Sunday were strong efforts from you, especially what you did on that long run today. Congratulations on getting the new job and this time will prove invaluable with the new addition to the family.
@Rhodium Nights - Impressive 10K TT. It's tough to keep a consistent pace throughout a solo TT. You rallied after falling off pace a bit after that fast start. Once you iron out the start a bit, you'll be able to REALLY cruise them. Can't wait to see what you do in that 15K TT. Also, I'm surprised you didn't like the VF for the 10K. I can see how staying in what feels comfortable for you (LT) would work better.
@Smoove & @Sub 6:00 - I like seeing those consistent weeks, fellas! And Sub 6:00, 400s in the parking lot sounds ROUGH, but it beats a packed track. Maybe do them in the grass around a soccer field or something?
@coffee dad - I saw a lot of people getting after The Murph on Monday! That sounds like a great workout and I can see why you'd be sore from it. What was your total time? I saw someone who posts on the regular section here wants to get a Sub-30m Murph. That sounds like HARD work.
@rucker - Nice job putting in the miles! Hill sprints would be a wonderful way to work on that turnover.
M34, 6'2, 178 lbs
"Gentlemen, we can rebuild him. We have the technology ... Tyler_Runs_Lifts will be that man. Better than he was before. Better...stronger...faster."
Mon - N/A
Tues - N/A
Wed - N/A
Thurs - N/A
Fri - N/A
Sat - 20 mi @ 18.2 mph (Cycling)
Sun - 22.5 mi @ 18.0 mph (Cycling)
Good news: I don't have a labral tear or osteitis pubis!
Bad news: I am still going to be sidelined for 6-8 weeks.
I had my MRI on Tuesday and the follow-up with the orthopedist on Friday. He told me that everything looked good in my right hip from a ligament and muscle perspective. But then he asked if I had been having any pain deep in the right side of my sacrum. I told him, "No," but that I did go for a light jog the previous week and came up lame with what I thought was a strain of my gluteus medius, which forced me into a horrible hobble and to the verge of tears for the entire week after it.
We walked over to the computer and he showed me the reason for his concern. As it turns out, I have a RIGHT SACRAL STRESS FRACTURE as well as ILIOPSOAS TENDONITIS. So what I thought was a strain of the gluteus medius was actually a warning sign from my body that my sacrum was about to give out if I went any further. (After doing a Google search later in the night, I saw that Molly Seidel also went through a bout of this during her collegiate career and we shared the same start line in December at the San Antonio Rock N Roll Half Marathon, so maybe some of her healing mojo was in the air that day!)
He told me that I won't be doing any running for at least four weeks, more like 6-8, as this heals. I am also going to see a different PT starting Monday. He comes highly recommended and has dealt with a lot of these injuries before, especially in marathoners. I am allowed to do non weight-bearing exercises, like cycling or the elliptical or possible aqua jogging (if I can find an open pool) and in the doc's words, "Go ahead and get after it. Just listen to your body."
Sorry to hear Tyler. But at least w a stress fracture you get that timeline of healing.
Stone: sorry to read about the bursitis - but I guess now is the best time for that to rear its ugly head - lousy weather and few racing prospects. Re: Mrs Stone - did you really use the term light workouts to describe a week that includes the Murph challenge (I'm assuming Murph from cross-fit?)
HHW: congrats on the new job!
Rhodium Nights: congrats on the PR! I'm assuming you wore the Next%s, based on your comments?
Smoove: I hear you on the "easy pace but moderate effort" - I've had days myself where I ran really slow, but coudn't call them "easy" due to the effort.
Sub-6:00: the tracks in Arlington are all closed and locked, but I'm anticipating them being packed as soon as they open. Our trails have been packed as well, though things were a bit better this morning. I'm thinking that opening up all the bars has given some of those on the trails another outlet for their energies.
RRR: you've still got 5 weeks to build, and fitness comes back quicker than acquiring it in the first place.
Brakz: I very much like the structure of your week.
Coffee dad: Phoenix has to be brutal.
rucker: big fan of the hill sprints
Tyler: sorry about the MRI results, but glad you caught it now. One bit of unsolicited advice from someone who has experienced a lot of injuries in her day.....be careful about hitting the crosstraining workouts too hard. The concern is not just about stress on the injury, it's about the generation of cortisol that results from hard workouts, which pauses and slows healing. Based on what I've noted in myself and others - steady aerobic work that gets the blood flowing is good for healing. Hard "give it all you got" workouts or ridiculous volumes often result in delayed return to running.
[I see this happen a lot. Person gets injured, freaks out about potential loss of fitness and weight gain. Person reduces caloric intake and starts hammering the crosstraining, with intense workouts nearly every day. Peloton, pool-running intervals, etc. Often person reduces sleep to fit in all these intense workouts. And then person can't figure out why a projected 6-8 weeks out ends up being 10-12 or more.... When injured, one should train to heal, not train to train.]
My week:
Female, 46, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: ??? (there's a few local road miles that haven't been cancelled yet)
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
Next races: ??? (there are some raod miles for July that haven't been cancelled yet)
Non-running pandemic goals: 10 prone grip pull-ups (no kipping); 5 one handed push-ups each side.
65 miles
M: Streaming yoga and upper body weights/core
T: 10.5 miles on treadmill, including an alternating hill/tempo workout - two 70 second hills, then 10 minute tempo (6:50 pace), two more hills, 10 minute tempo (6:45), two more hills. Followed with 2 miles cooldown outside, leg strengthwork, and streaming yoga.
W: 7 miles very easy outside (9:16), streaming yoga, 7 miles easy on treadmill (9:02), drills and four strides.
Th: Upperbody weights/core in morning; streaming yoga in afternoon.
F: 12.5 miles on treadmill, including a hill workout of 8 repeats of 2:00 strong on 3.0 incline, 1:30 easy, 0:30 fast, 1:00 easy. Followed with some leg strengthwork and streaming yoga.
Sa: 7 miles easy outside (9:02), drills and strides, streaming yoga, and 3.5 miles easy (8:54) on treadmill.
Su: 14 miles progressive, split as first 4 miles averaging 9:12, next 4 averaging 7:51, next 6 averaging 6:55, and then then a 1.5 mile cooldown. Followed with leg strengthwork and streaming yoga
Foot nerve issue is resolved, and back in action. My big project now is my left/right balance when running. I've always been slightly right dominant (and not worried about it, since no one is perfectly symmetric. Both Usain Bolt and Michael Phelps are notoriously asymmetric.) But, I've gotten much more right dominant recently (as indicated by my Garmin) and my left leg is less muscled. We suspect this is from the nerve issues in the left leg - the solution is to practice using both legs equally when running (and also do single leg strength stuff, but I already do that). So that's my project for the next few weeks - whenever I run on the treadmill, I keep an eye on my watch to check my left/right balance, and correct it if it's off.
@runrincerepeat - That's what I've been trying to focus on. It has a clear end and not a scheduled surgery date way in the future that would require 6-8 weeks on top of that.
@darkwave - Thank you for the words of warning! His "Go ahead and get after it" line was mostly to appease me since I was pretty bummed about taking that much time off running. I'll train to heal, not train to train (That's a very good mantra to keep in the back of my mind throughout this process). Both of those rides this weekend were well within my wheelhouse and if I started feeling a little uncomfortable, I dialed it back.
DW has solid advice. I think the massive amounts of XTing I was doing in 2019 kept me in the injury cycle. That’s why when I got the sacrum and back fractures in November basically the only cross training I did was lift a lot. Which I think tends to be anabolic for bones anyways ... plus a nice hefty calorie surplus!
Tyler_Runs_Lifts wrote:
@Rhodium Nights - Impressive 10K TT. It's tough to keep a consistent pace throughout a solo TT. You rallied after falling off pace a bit after that fast start. Once you iron out the start a bit, you'll be able to REALLY cruise them. Can't wait to see what you do in that 15K TT. Also, I'm surprised you didn't like the VF for the 10K. I can see how staying in what feels comfortable for you (LT) would work better.
.
Thanks Tyler! Yep gotta keep working on that pacing! It is definitely tricky in a solo TT. I'm glad I was able to close the last 0.2 at a good clip.
I think from now on I'm going to save the Next%s for Half marathon and full marathon races (real races) ONLY. There's no question that it's the greatest shoe that money can buy for those distances.
As for the shorter stuff, I just love having nothing but a few oz on my feet!
I am sorry to hear about your injury but glad you can get on the bike and lift still! Great to still be active!!! If you had to pick any time to get injured, I suppose you would pick now with all the races getting cancelled.
I am excited to see you come back stronger than ever before! And then smash 32:XX and 2:30:XX!
Also thanks for the kudos Darkwave!!
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.
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