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)
Next race: TBD
All training effort-based. No access to any GPS data other than distance until after the run.
M - Rest
T - 8
W - 9. Including 4 x (.5 mile at 10k effort, .25 mile jog, .25 mile at 3k effort, .25 mile jog). Averaged 6:55/6:14 paces for the respective segments.
Th - 8
F - 7
Sa - 12. Including 5 x 1 mile at slightly slower than marathon effort with .25 mile jogs. Averaged 7:49 for the repeats.
Su - 12
Weekly Total: 56 miles
YTD Miles: 1,322 miles
Steady as she goes.
Started to get back into things a bit this week. No workouts and not a lot of miles but I am back running again. No pain per say but definitely a bit of soreness in the calf.
Thinking I will move to 2 run, 1 XT for this next week as XT yesterday seemed to really help recovery. Will probably then aim to keep my running days a bit longer to compensate. PT on Thursday also gave me some good exercises to do every other day.
Want to start HM build-up on 7/20 so have two weeks to get back to feeling 100%. First week of buildup will also be very easy.
M- 4 @ 8:11. Power walked a mile then jogged 4 miles.
T - 5.5 @ 7:49 progressing from 8:12 to 7:20. .5 power walk to warm-up.
W- 7 @ 7:23. First thing resembling a normal run.
Th - 6 @ 7:14. Last 3 under 7 down to 6:40.
Fr - 8 @ 7:55. Calf was a bit sore. Felt sluggish.
Sa - 1 hour elliptical avg. HR 141. First day of PT exercises.
Su - 10 @ 7:38. Felt aerobically good for the first time all week. Calf Ok w/ dull ache.
Total - 40.5 miles + 1 hour elliptical + 1 PT session
New job starts tomorrow. I feel like I am going back to school or something given level of nervous excitement.
Thanks for getting it started, Stone.
Male, 52 yo, 5’7”, 132 lbs
No races upcoming
Mon: > 75% HRmax / 65 min / flat
Tue: > 72% HRmax / 65 min / hilly
Wed: > 80% HRmax / 90 min / flat
Thu: > 72% HRmax / 60 min / flat
Fri: Watch glitch
Sun: > 72% HRmax / 111 min / flat / fueled / H20
Total: 80km
Strava Relative Effort: 255
Just another week of Hadd-style base-building runs.
- Highest mileage since March
- Nearly 8 hours
- Six days
Just trying to stay consistent. This level of activity feels totally comfortable. I’m going to move my 80% days to Tue and Fri beginning this week, and Sunday will just be a traditional long run for the time being. My pace at 80% is not strong enough yet; I slow down too much over a 10 mile run... even accounting for heat, HR drift, etc. I’m not in any hurry at this point.
Another 35 mile week for me. Off Wednesday and Sunday. 7 miles easy(ish) each other day.
RRR 6ft 183.5 (pre time trial) 37y/o
Somehow alive after yesterdays festivities.
20ish miles including 6x200 in 34-35 + 4x100 strides. And the 5:10.8 TT.
Planning the TT at 0530. Got up at 0345 and there was a massive storm front about to hit. Had to wait it out until 0730.. to when it was just rain. Went to the track w my buddy and official time keeper. 12 min jog and 2x200 36.2-34.9 w full 3-5 min recovery. Got out good on first 409 lap in 73 mid. By 500 meters the wheels were coming off for some reason. No leg energy. Came thru 2nd lap in 78 and felt harder than first. Tried to pick it up and just didn’t have much. 3rd lap 77high last lap 81high. Just wasn’t my day.
May give it another go this week if I am feeling good.
Next goal is build base for fall 5k season ... if there is one.
M:Aborted 10k tempo, jogged it in after 3mi. So hot & muggy ~70+70 temp+dew point Turned into just running the last 1600 hard. Overall 42:26 for 10k, 5:39.4 last 1600, 72 last 400
T: 8 w strides + strength
W: 12
T: off
F: 8 w 3x hill circuit* (1:29+6:15=7:44, 1:18+6:07=7:35, 1:34+6:20=7:55) (strength time + run time = total time), recovery is 1mi jog back down hill with 3 strides thrown in to break the long jog
S: 3.5 he gravel bike ride
S: 7
*hill circuit = 20 squat + ~400m + 10 lunges + ~400m + 10 step ups + ~400m + 10 squat jump + ~400m + 10 bounds, All up a hill with a pretty steady 2-3% grade. Per google maps it is 1600m from starting intersection to stopping driveway.
M33 - 6’0 145lbs
2020 - 5k TT 17:55 (June), 2mi TT 11:22 (Apr), HM TT 1:27:27 (Mar)
2019 - 5k 18:35 (Nov), HM 1:29:21 (Oct)
Total: 49.2
M: 60' - easy + 8x strides
T: 45’
W: 70’ - 6x (2’ @ 5:55-6:05, 1’ jog) + 6x (30” speed, 60” jog)
R: 45’
F: 60' - easy + 8x strides
S: 45'
U: easy + 8x strides
HM race is still on for next Sat.
Stone - what do you think the Mrs could do for a 5k right now?
Rrr - good effort, wasn't your day but you will get that sub 5 here soon.
Goal: Progress. Consistency. Nail workouts
Mon: 9 + 3.25 easy @ work
Tues: 10 easy trails
Wed: 15 (12 "easy" tempo)
Thurs: 8.5 + 3.75 easy @ work
Fri: 9.5 easy trails
Sat: 15 (hilly moderate)
Sun: 8 + 4 easy @ work
Total: 86
Wed: Started late and didnt adjust enough for the heat, humidity, dew point. with 2mi warm up averaged 7:00 for 14. 74 at start with 90% humidity.
Sat: Much better run. Hilly moderate paced LR for 1:45. Averaged 7:11 with 1473' hills. 72 with 83% humidity. Felt significantly better than Wednesday.
M36 6’1” 160
PB / 2020:
Mile 4:06 / 4:26(TT)
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:
TBD
11/7 Indy Half
1/17 Houston
M: easy, 8M
T: strength, Ladder 16-12-8-4-4-2-2 (458, 344, 229, 73, 73, 34, 34), 10M
W: easy, 8M
T: strength, 9M moderate @6:15 pace, 12M
F: strength, 4M steady @5:30 pace, 10M
S: long run, 18M
S: off, —
7/5 Total 66 (6d)
6/28 Total 66 (6d), LR=18
6/21 Total 42 (4d), LR=18 ??
6/14 Total 68 (6d), LR=18
6/7 Total 40 (4d), LR=16 *rest week
5/31 Total 44 (6d), 1M TT 4:26 (track)
5/24 Total 57 (6d), LR=14
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: 1,540 miles / 27 weeks / 156 days
GNR1 - I like what you do. Best of success to you.
The glue is drying.
On a massive high right now after that sweat-fest in the sun this morning.
Never thought I would be thrilled after a 39-mile week, but I could not be happier. A week of all sub-7:00 avg. Things are moving in the right direction.
M: off/rest
T: 8.25 at 6:49 overall..finished 6:36 6:37, 6:39, 6:41, 1:41
W: 8.25 at 6:59 overall...6:35, 1:35...good pep in finish
T: 4.5 at 6:24
evening run...6:47, 6:33, 6:15, 6:08, 3:04
F: 8.75 at 6:54 overall...6:43, 6:55, 6:50, 6:39, 4:51 to finish...felt good
Sat.: off/rest
Sun.: 9.5 at 6:50 overall...felt good
throughout...hot/humid/sunny...7:16
, 7:07, 6:57, 6:40, 6:44, 6:51, 6:49, 6:39, 6:33, 3:14...in control
39 miles
Peace and happy running, my friends.
M, 22, 5'8/162
Got back into it this week a little bit, kept my runs to <60min for the most part. Super hot and humid for most of these. Didn't have cross-training access after Tuesday other than a plate carrier, 53# kettlebell, and a few bands I threw in my bag.
M - AM 4 easy + PM 60min (21mi) ride with 4x5x30/30
T - 22mi (60min) ride with 4x10min steady tempo on 2.5min recovery, weights
W - 10 trails
TH - 7, prog 8:00~6:20, weights
F - 7 easy
S - 7 easy, weights
S - 7, ran steady for the last 10mins at MPish (6:20-6:30) and felt really easy
Total 42mi run/5h25m, 2h bike/43mi, 2h weights
Pretty much every run was 80ish degrees and 80% humidity or higher. Calf is coming along, feels best if I keep it to under an hour, keep a high turnover, and vary my shoes. Will probably stick with 45-60min/day and one longer day for now, and some cross-training.
M 24 6' 137 lbs
PRs: 2:00/4:17/15:44
M: AM: 6.4@8:11 PM: 4@8:17
T: AM: 7.7@7:59 PM: 1w/strides and hill sprints
W: 3w/up@6:50, 10k @5:55 of 8x1k T, 250m float 2 c/d@7:19
Th: 8@8:02
F: AM: 5k w/up@8:02, 10x200@35.7, 6x30 second hill, 2 c/d@7:22 PM: 4.7 progression @6:31 (7:04 down to 6:04)
S: 7.6@8:05
Su: 15@6:33 (7:35 down to 5:43, though gradient helped with that)
Total: 72.9 mi in 8:53 (my biggest week ever) plus about 4.5 hours on the bike. 13.5 hours total. Conservative (this was my first week back doing workouts) but got a lot of work in. My heart rate numbers continue to improve and I am committed to following through with keeping everything under control. Easy days seem to get slower and slower but I'm fine with that.
Nice weeks everyone!
M - 60:00 easy with strides
T - 6 x 3:00 plus some hills and strides / PM 4
W - Easy 60:00
R - Easy 60:00 and strides / PM 2
F - 2 x 1 Mile Threshold + 5 x 600m at 3k effort. Between 1:46-1:48 for the 600s feeling pretty smooth.
S - Easy 60:00 on trails
S - 17 up at a bit higher altitude in the mountains. Planning PM 2mile jog as well.
Mileage - ~80+
Feeling pretty good this week! Able to push a bit harder in workouts without straining. I largely ignored the track for the past two years, but I've found my speed and efficiency overall returning since adding in back into my routine the past few weeks.
Female, 46, 5'4", 107
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: Some 5Ks and road miles in July?
Non-running pandemic goals: 10 prone grip pull-ups (no kipping); 5 one handed push-ups each side.
60.5 miles
M: Upper body weights/core and streaming yoga
T: 12 miles outside, including a track workout of 2x1200m, 3x800m at hard aerobic effort, and then 4x200m at mile effort. Splits were 4:36, 4:36, 3:06, 3:04, 3:01 and then 41, 41, 40, and 41. Just under 3 minutes recovery for the 1200s, 2:40-ish recovery for the 800s, full recovery for the 200s. Followed with leg strengthwork and streaming yoga.
W: 8 miles very easy outside (9:26), streaming yoga, 4 miles very easy on treadmill (8:56), plus drills and four strides.
Th: Upperbody weights/core in morning; streaming yoga in afternoon.
F: 12 miles outside, including a track workout 2x3200m at tempo effort, and then 4x200m at mile effort. Splits were 13:09 (6:35/6:34), 13:05 (6:37/6:28) and then 42, 41, 41, 41. 5 minute recovery between the tempo segments; full recovery for the 200m repeats. Followed with some leg strengthwork and streaming yoga.
Sa: 10 miles easy outside (9:26) then drills and four hill strides plus streaming yoga.
Su: 12 miles progressive, split as first three miles averaging 9:22, next four averaging 7:49, next five averaging 7:08. Followed with a ~2.5 mile cooldown, leg strengthwork, and streaming yoga.
Shoulder better. Up to 7 unassisted prone grip pull-ups.
Pool supposedly opens up soon - I'm really looking forward to getting back there.
Nice week for Mrs. Stone.
HHW - I like the 2 days on, one day XT plan. One caution - I would phase carefully into increasing the mileage on the running days. 60 MPW on 4-5 days of running is very different from 60 MPW on 7. I do better with it myself, but it is a change that requires adjustment.
Coach jeff - it's nice that we have the time to work through these long base building opportunities.
Smoove - good consistence.
RRR - the rain had to slow you.
Pewow - your hill circuit is the Gambetta circuit with the hills added in, right? It looks familiar. (I've incorporated the Gambetta circult into my own routine - it was a good discovery from this thread).
imagebearer - good luck with the HM
npurdy - Why was Saturday a long run and Wednesday wasn't? :P
GNR1 - interesting ladder - what were the recoveries?
Outsiderunner - the right direction is a good thing.
rucker - those conditions sound brutal
Seppo Kaitenen - good balance in your week. Ain't nothing wrong with keeping the easy runs truly easy so that the body can absorb the good work.
Forcerunner - good balance for you as well.
Thanks DW. I reduced to 6 days leading up to my botched marathon @ 70 mpw and it was definitely tough and took some getting used to. I figured I will probably just do this for 2 weeks and try to get into the low to mid 50s and if all looks good go back to normal.
I do think I’m going to pull the trigger on the 10 day cycles with one rest day I posted in last weeks thread.
Hello all,
I posted here as "IllinoisRunner" for a few months and have since elected for a location-neutral name. Last run I logged here was in January, where I limped home with sudden, severe lower back and buttocks pain. Long story short, I was out with SI joint dysfunction for a couple months, then had foot issues at the site of a previous stress fracture when coming back. Started running casually six weeks ago, logging 15-25 mi/wk of easy runs before hitting 35 last week and 40 this week. Now beginning to consider a return to competitive, structured training without getting ahead of myself.
Male, 19, 6'2'', 150
Goals: stay healthy, build to 50-60 mpw
M: 6
T: 5.5 + strides
W: 9 on trails
Th: 5 + strides
F: off
Sat: 5-mile TT (cancelled July 4th race) in 28:10 + 2 w/u and 2 c/d. Wanted to keep the racing tradition somewhat alive and figured this would be a fun change to monotonous mileage. Ran mid-high 27's for 8k last fall with my university's club team, so I was pleasantly surprised with this effort off cautious training. Felt strong and smooth despite having no faster-paced running under by belt besides this week's strides. 1.25-mile splits of (6:56, 6:58, 7:10, 7:07) so fell off a bit, but overall felt in control. Probably going to be my last hard effort for a while.
Sun: 6
Total: 40
Now, I have a question for you early-morning runners, especially those working physical jobs outside during the day. How do you structure your mornings, and to what extent does running before work affect your performance? Seeing temperatures hit triple digits next week, I may have to run at 5 am instead of 4 pm to stay safe. But I also worry about coming to work in the morning fatigued and compromising my performance or even putting myself in danger of heat issues. Any insight would be appreciated!
darkwave: Wednesday was scheduled as a 12 mile easy tempo. Was a 2mi warm up, quick bathroom break and into the 12 with a mile cool down. Saturday was non stop. I get your point haha. Just how it was scheduled by the coach
M43, 5'10
More running by feel this week. I did travel a few days over the weekend and ended up missing Saturday. I feel really good but still feel a noticeable increase in fatigue past the 1:50 point in long runs. This is the 3rd straight weekend that I’ve gone over 2 hours so hopefully those 2+ hour runs will help with my endurance.
I’m going camping this coming Thursday - Monday in a very hilly area which should really give me some work on my strength/power.
Mon -- 10.4 Miles @ 7:19
Tues -- 10 Miles @ 7:02
Wed -- 10.4 Miles @ 7:13
Thurs - 10 Miles @ 7:14
Fri -- Hotel Treadmill - No Fans! - 8.4 Miles @ 6:59 (Treadmill setpoint was 9.0 mph but I’ll believe the Stryd footpod. No way was that really 6:40)
Sat -- Travel - No opportunity to run
Sun -- 20 Miles @ 6:54
Weekly Totals
Miles: 69.3 Miles
Duration: 8:11
Total Elevation Gain: 1346 ft
Stryd Running Stress Score: 527