Pretty happy with my week. Starting introducing a little bit of quality and feeling 100% going into a new HM cycle starting tomorrow.
Would be interested if anyone has any feedback on the below plan. Smoove, based this on what you posted previously and made a few adjustments to add some workouts that I seem to respond well to.
https://docs.google.com/spreadsheets/d/1hMx7nAOKMaYww-VNi2DcZVssmzqROhwslVl04sKaB2E/edit
As for my week:
M - 8 @ 7:51
T - 8 @ 7:48
W - Off. Overslept.
Th - 12 as 4 up, 3T @ 5:38/5:36/5:32, 5 down. Probably a bit faster than real T so cut it to 3.
Fr - 10 @ 7:41
Sa - 8 @ 7:38
Su - 14 as 3 up, 5x(1 on/1 off) 1 down. Overall avg. 6:59, ons were 6:29/6:16/6:07/5:53/5:48. Goal was to start at M pace and work down. Felt pretty solid.
Total: 60 in 6 days.
I took a look...
Looks like you plan to average about 10 miles per day which seems like enough for a HM, and some good quality. If you're feeling beat up, the 5k TT in blocks 6 and 8 seem a good place to take a step back if you need too.
Is "@ T" right about HM race pace?
T is a touch faster but in the ballpark. Maybe let’s call it “goal” HM pace.
Male, 52 yo, 5’7”, 132 lbs
Shorter Term: Base-building
Longer Term: A new marathon PR in December or January
> 70% HRmax / 60 min / hilly
> 82% HRmax / 75 min / hilly / 5% trail
> 70% HRmax / 60 min / flat
> 72% HRmax / 65 min / hilly
> 80% HRmax / 90 min / flat
> 72% HRmax / 120 min / flat / fueled / H20
Total: 79 km
Strava Relative Effort: 279
Basically the same week as last week, except I introduced another 5bpm on my Tuesday runs. I’m feeling fine with this level of activity. My daily HRV values have all been in the acceptable range, and, in fact, seem to be trending slightly higher. Although this indicates I’m probably “ready” to bump up again, I’m going to actually step back a bit next week... consolidate, recuperate; I have a lot of time till I need to be race-ready. Then return to this level in two weeks, and THEN, aim to bump up to 90km.
BTW, it’s really wicked hot out there. I was going to try to fry an egg on the blacktop, but it was hardboiled before I got the chance to crack it. ?
highhoppingworm wrote:
T is a touch faster but in the ballpark. Maybe let’s call it “goal” HM pace.
OK, that's what I kinda figured.
Is there any 10k pace in there? Not that it's absolutely necessary, but I wonder if 10k work is not more apropos of a goal HM cycle than the 5K work? I'm just thinking out loud...
Coach Jeff ROC wrote:
Is there any 10k pace in there? Not that it's absolutely necessary, but I wonder if 10k work is not more apropos of a goal HM cycle than the 5K work? I'm just thinking out loud...
I agree with you, Coach, that it is nice to hit an even broader spectrum of paces than the usual culprits (I, T, MP, E) during a HM cycle. Not that there is anything fundamentally wrong with HHW’s proposed schedule. In fact, it looks well-thought-out, progressive in nature and plays to his strengths. If he executes those workouts in training with balanced recovery, I can see him popping a really nice PR.
But to really help shift the threshold line, which is obviously very important during a HM specific cycle, I feel it is important to touch on as many paces as possible in that goal HM minus 10-15 sec range, and goal HM plus 10-15 sec range. Firstly, it allows you to feel some different paces around your goal pace in practice, so that you can get a better understanding of your real fitness and target the right pace on race day. It also mechanically allows you to practice the various paces you will probably implement, at one point or another, during the race, accounting for surges and slowdowns.
That pace work, however, can become very tricky during the summer months when heat and humidity factor in. As such, I think HHW’s approach is especially sound - I just may replace the word “pace” with the word “effort” on workout days in tough conditions. Actual pace-based training can be a lot more controlled when the weather conditions are more favorable.
You guys make a good point. There is a lot of T work and a lot of 5k pace work but not much else honestly. I’ll take a look and perhaps amend 2-3 T sessions and vary it up a bit. Thanks for taking the time to review.
RRR. 37. 6 ft 186.5
“Women weaken legs”. Mickey
Week went to sh*t on me late.
Sun - off
Monday -2 hour ride w Homie and lifting
Tuesday- 30 min run + rail road tie workout
Wed- 70 min run on trails and lifting
Thur - 2 hour ride in hills w homie then chest day
Fri- off. Bender
Sat - same.
It started really well. But this week will be a better one.
M33
2020 - HM 1:25:00 (Jul), 5k TT 17:55 (Jun), 2mi TT 11:22 (Apr), HM TT 1:27:27 (Mar)
Recovery week for me after last week's hot HM. Mostly just aiming for a particular number of minutes each day regardless of pace.
Total: 51.8 mi / 6 h 57m
M: 4.6 (40')
T: 7.1 (57’)
W: 6.1 (50')
R: 7.7 (60’) w/8x strides
F: 7.7 (60’)
S: 12.6 (100') - hot slow long run
U: 6 (50')
Nice to see you back at it hhw! Whew you were up early for your long run according to Strava! Good for you man ?
Coach Jeff it's always interesting seeing your HR-based week. Is there a particular coach / book that inspired your style?
M 24 6' 135 lb
PRs: 2:00, 4:17, 15:44
Goals: 16 week training block aimed at 5k/10k, long term fast mile
M: AM: 4.3@8:10 PM: 4@7:54+4x15 second strides
T: AM: 4.2 @7:42 +strides, accels, 200 in 27.0 PM: 4.3 @6:57
W: 6x1 mile w/65 second float 5:51-->5:26 (7.1@5:46 total 172 bpm) 12.5 total
Th: AM: 4.5@7:57 PM: 4@7:38 (128bpm)
F: AM: 10x200@34 avg (40 second rest). 8x30 second hill @800m effort 6.6 total Lunch: 4.7@6:29 (148bpm)
S: 8@7:32
Su: 16@6:33 (151bpm)
Total: 74 miles in 8:40 +5 hours on the bike, 13:45 total.
Really good week. Conservative on everything and felt good most days. HR numbers are encouraging every day (though I only threw up some on here that I thought were significant. My max is 200 for reference). I loved doubling a lot this week, but I feel I can benefit from getting more miles in singles in the coming weeks. The workouts were controlled. I'm happy with the threshold session, and I'm trying out 200s at more like 3k effort rather than straining to hit mile or 800 pace. Long run is my longest ever and week is my biggest ever! Just finished a hard three week block and next week I'll take a down week of about 50-55 miles with a couple harder workouts. There may be a 5k on the horizon as well...
Rrr - ha, looks like a fun week :)
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) | ∅
TT bests | 2020
800m - 1:58.6 (2003) | ∅
1600m - 4:17 (2004) | 4:47.8
Mo: 10 @ 7:55
Tu: 10 @ 6:46
We: 10 @ 6:49 - slow start (7:44, 7:40, 7:26) with a strong finish (6:15, 6:03, 5:25–last 0.5 in 2:36)
Th: 10 @ 7:53
Fr: 10 @ 6:45, muggy parking lot laps
Sa: 15 @ 7:02*
Su: 10 @ 8:27
Total: 75 miles
* 15 E doesn’t look bad on paper, but this hit me pretty hard. It was sunny and 83 + 65 to start, rising to 88 + 65, and I didn’t take any water. (Pre-pandemic I would’ve stopped at a water fountain at miles 5 and 10.) Also I’d done a streaming workout on Thursday evening and had DOMS in my hip adductors and abductors. Almost turned back at mile 3 when my gluteus medius (?) seized up, but worked it out and kept going.
M51, 5’,6”, 125
M: 10.25 at 6:49 overall...6:46, 6:38, 6:50, 6:27, 6:36, 6:32, 6:30, 1:39 to finish...in full control
T: 10.5 at 6:53 overall...7:18 -> 6:41...3:10 last half mile...plenty left
W: 10.25 at 6:53 overall...in the hills...felt good...6:39, 6:47, 6:41, 6:27, 1:41 to finish
T: off
F: 4.5 at 6:16 overall...6:46, 6:25, 6:09, 5:55, 2:57...hard running in the heat
Sat.: 11.25 at 6:42 overall...7:16, 7:01, 6:51, 6:39, 6:32, 6:38, 6:37, 6:35, 6:34, 6:35, 6:26, 1:37...in complete control and the pace in the last mile came without trying...just what I want
Sun.: off
46 miles
More hot weather running to come. Will keep doing what I am doing and see where it takes me. The body is feeling good...good and recovered, not overburdened.
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: Chasing the Unicorn Marathon (9/13/20)
Goal: TBD
All training effort-based. No access to any GPS data other than distance until after the run.
M - Rest
T - 8.1
W - 9.4. Including 10 x .25 mile fast (6:01) with .25 mile recovery jog.
Th - 10
F - 9.5
Sa - 14. Including 8 x (.5 mile at marathon effort minus 20 to 25 secs, .5 mile at marathon effort plus 20 to 25 secs). Average 7:22/8:15 for the respective segments.
Su - 10
Weekly Total: 61 miles
YTD Miles: 1,446 miles
Mrs. Stone recently has been blessed to find several female training partners that are at and around her talent range. So she’s been getting in a few runs each week with them, including workouts when their schedules mesh. She and two of her friends signed up to do the Chasing the Unicorn Marathon in 8 weeks, so now we have a real short-term goal on the horizon, which is nice.
This past week was particularly impressive for Mrs. Stone because both of her workouts were solo. She never touches on 6:00 pace in training because she hates running at that speed. I was pleasantly surprised to see her get in 10 reps at that pace (~ mile pace). Saturday’s long run ended in 78 + 71F conditions.
Now we will start transitioning to more threshold, MP, moderate training. We probably won’t up her long run too much, maybe capping at 18 miles, but we will keep her overall volume consistent in that 55-65 mile range on a six day schedule, as she obviously seems to be responding to it very well.
Post now comment after my nap!
Goal: Unknown. Monumental was cancelled this past week. Maybe a local race mid September or one in CO to visit a friend.
Mon: 19.7 (LR w/ CV surges)
Tues: 8 + 4.25 easy @ work
Wed: 10.25 easy
Thurs: 11 (8x800 @ CV)
Fri: 8 + 4 easy @ work
Sat: 9.5 easy
Sun: 17 (12mi stepping stone)
Total: 92
Mon: LR with 1min surge at every mile @ CV. Felt really good till the last few when fatigue caught up. Longest and fastest run since ~ February. 7 flat avg.
Thurs: 8x800 @ CV w/ 60s jog. 3mi warm up, 2e, 1 aerobic T. 800s were all within CV range, 5:36-5:40. Best feeling workout in a long time.
Sun: 12mi stepping stone tempo. 4x3mi w/ 1 moderate, 1 easy tempo, 1 threshold. Adjusted this one generously from the beginning. Start temps were almost 80. So i did plus 20s/mi. Glad I did, held on till the last mile. Averaged 6:54 for 12mi. Only the 12th mile was outside of my adjusted range, but the watts were only 3 less than the previous threshold mile so ill take the effort.
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 *canceled*
1/17 Houston ?
M: easy, 9M
T: strength, Ladder 2x1.5M, 1x1M w 800m jogs (7:38, 7:33, 4;58), 10M
W: easy, 10M
T: strength, 10M moderate @6:10 pace, 14M
F: easy, 9M
S: 5k tempo (16:30) within long run, helped pace a friend, 18M
S: off, —
7/19 Total 70 (6d)
7/12 Total 70 (6d), LR=20
7/05 Total 66 (6d), LR=18
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: 1,680 miles / 29 weeks / 168 days
M35, 6'2, 174 lbs
Next Race: I want to get healthy
Mon - 35 minutes constant aquatic movement
Tues - 19.28 mi @ 19.3 mph (cycling)
Wed - AM - PT, PM - 1000 yards in pool (aqua jog up/swim back)
Thurs - 2.39 mi @ 12:30/mi - 5 minute walk/1 min run
Fri - 20.11 miles @ 19.2 mph (cycling)
Sat - 30 minutes constant aquatic movement
Sun - 31.30 miles @ 19.0 mph (cycling)
I also went to the gym just about every day. Did exercises that my PT gave me on Monday, Wednesday & Friday, which kind of falls into a pattern these days.
I should be doing that 5 minute walk/1 minute run on Monday and if that goes well, he said I could start hitting it every other day. Then it would be 4 minutes walk/2 minute run and so on and so forth until I get to 1 minute walk/5 minute run and then it will be constant running. It's a process, but I can see the light at the end of the tunnel. Hoping it's not a train.
The phrase “35 minutes constant aquatic movement” yields some hilarious images in my head.
M43, 5'10
Just working on general running fitness. No specific goals.
On Wednesday a friend of mine did a 5K time trial at the track in 16:00. I ran 400 repeats with him by following right behind him for a 400, drop out, wait for him to come around again, do another 400, repeat until he finished. Did a long 8 mile cooldown run after that.
Mon -- 3.5 Miles @ 7:20
Tues -- 9 Miles @ 6:25
Wed -- 6 x 400m @ 77 sec w/ 77 sec rest.
Thurs - 10.8 Miles @ 6:56
Fri -- 4.25 Miles @ 6:53
Sat -- Rest - Niggle in right calf
Sun -- Rainy Progression 12 Miles Avg 6:47. Mile 1 - 7:43 down to Mile 12 - 5:54.
Weekly Totals
Miles: 51.6 Miles
Duration: 6:11
Total Elevation Gain: 1285 ft
Stryd Running Stress Score: 426