5k-16:15/HM - 1:16:40
Goal Races: 5k TTs 9/10 & 9/30, HM TT 10/11
Goal Times: 15:5x & 1:14:xx
Kicked off HM training cycle. Full cycle is planned as 8 different 10 day blocks with the HM taking place early in the 9th block. This would be sometime in the second week of October. Also hoping to bag a 5k PR so planning on 2 TTs during the building up.
First 7 days of of the first 10 day block went really well. Feel completely healthy at this point with fitness returning pretty quickly. Weather has actually been OK the last few days as well although it’s about to get real ugly next week just in time for my long run Tuesday.
M - 8 @ 7:52
T - 8.5 @ 7:53
W (Q1) - 3 up, 5 x 1600 w/ 1:30 standing rest in 5:32/5:33/5:35/5:39/5:34, 3 down. Slow down was intentional as I wanted to make sure things stayed under control. Felt quite strong overall w/ things getting harder last rep. Ran on track. 11 total.
Th - 7.5 @ 7:59. Gross weather.
Fr - 8 @ 7:40
Sa (Q2) - 3 up, 4 in 22:44, 3 down. Forgot to turn off auto-lap and was on track but the GPS miles were 5:32/5:32/5:31/5:30 so I think it is safe to say the miles were even and likely 5:40-5:42. Felt really controlled. Very circular track with barely any straight. GPS had the whole run at 4.12 so basically gave me 50 free meters every mile which is pretty bonkers. Good place for a Strava mile PR. 10 total.
Su - 8 @ 7:35. Felt excellent.
Total: 61 miles as 9 LT and 53 Easy.
RRR 6ft 183 37yo
I love this thread cause it will keep a man on track. Forcing myself to put up a Zero week when I’m not injured makes me get back on the horse when the motivation dips or something happens.
Sun-tues. off. Personal issues
Wed - 5 mile run at 7:3x + Lifting
Thur - 40 mile bike in the AM
Fri - easy morning bike + lifting
Sat - 5miles at 7:3x + 13 miles bike
Rather dodgy end to last week and start to this week... but it turned around. Probably gonna start biking a lot more so I can stay better hydrated this summer. Plus. Those longer efforts time wise on the bike.. put me in a good mood for the rest of day it seems.
Onwards and upwards peeps
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)
All training effort-based. No access to any GPS data other than distance until after the run.*
M - Rest
T - 7+
W - 10+. Including 5 x 1 mile at HM—>10k effort (7:08–>6:54) with .25 mile recovery jogs. 7:01/avg. Finished in 78 + 73.
Th - 10
F - 8
Sa - 10
Su - 15. 5 x (1 mile each at 8:49/ 8:13 / 7:39 averages). Finished in 77 + 74.
Weekly Total: 61 miles
YTD Miles: 1,507 miles
*Today’s long run was a group run, so GPS splits were planned (9:00 / 8:20 / 7:40) and tracked.
Awful week of weather, but two fantastic workouts. Hoping this short buildup to the marathon can capture her peak fitness. Any break in the weather will yield huge gains. Seven weeks until race day.
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: 11 @ 7:14 (90 + 69 before 9 a.m.!)
Tu: 12 @ 6:46, finish in 5:47 (86 + 67)
We: 10 @ 7:11 (79 + 74)
Th: 10 @ 7:41 (79 + 72)
Fr: 10 @ 7:11 (74 and rainy)
Sa: 10 @ 8:22 (60s, mountain)
Su: 7 @ 7:26 (60s, mountain)
Total: 70 miles
Out in West Virginia for a long weekend. Saturday morning was tough, but found a nicer, ridge line two track this morning. Will find out what sort of climbing I’ve done when Garmin Connect is back.
Indeed, a week of challenging weather. On the bright side, it could very well have been the worst week of the year, and so that would mean that we are passed it. Still more summer left, though...
M51, 5’, 6, 125...Usually this is the time of year when I am at my lightest, having lost a few pounds. This year, though, I have maintained my weight through this hot weather. Quite surprising...
M: 10.75 at 6:56 overall....not bad
T: 10.5 at 6:57 overall...getting tough
W: 10.13 at 6:58 overall...tough running in the heat and humidity...kicked my can
F: 4.5 at 6:08.6 overall...hot but cloudy...6:41, 6:16, 5:59, 5:48, 2:55...felt good pretty much the whole way...was glad that it went well...fastest run in a good while, with back-to-back sub sixes
Sat.: 12.75 at 6:50 overall...very happy with this one, too...7:24, 7:14, 7:03, 6:59, 6:44, 6:47, 6:50, 6:47, 6:39, 6:37, 6:35, 6:31, 4:56...the pace just came at the end...not pushing
Keep it up, boys and girls. Keep thinking of fall weather...
M35, 6'2, 174 lbs
Next Race: Getting Healthy
Mon - 2.51 mi @ 11:57/mi (5 min walk/1 min run) x 5 ... Strength at gym
Tues - AM - 23 mi @ 19.7 mph - Cycling ... PM - Weights at gym
Wed - 2.88 mi @ 10:23/mi (4 min walk/2 min run) x 5 ... Strength at gym
Thurs - 20.92 mi @ 18.4 mph - Cycling ... PM - Weights at gym
Fri - AM - Strength at gym ... PM - 1050 yards aqua jogging/swimming
Sat - AM - 1000 yards aqua jogging/swimming ... Band work at gym
Sun - 3.03 mi @ 9:54/mi (4 min walk/2 min run ) x 5 ... 20 min yoga/10 min core
Weekly Totals - 8.42 mi Run/Walk ... 43.92 mi Cycling ... 2050 yds aqua jogging/swimming
Forgot to add...Looking forward to vacay in two weeks Grandma is taking the extended family to the beach...good running there...
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
TBD Fall TT’s
11/7 Indy Half *canceled*
1/17 Houston 🤞
M: easy, 10M
T: strength, Ladder 2x2M w 800m jogs (10:18, 10:08), 10M
W: easy, (9 am/5 pm) 14M
T: strength, 8M moderate @6:15 pace, 13M
F: easy, 9M
S: off, —
S: long run, 20M
7/26 Total 76 (6d)
7/19 Total 70 (6d), LR=18
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
6/07 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: 1,756 miles / 30 weeks / 174 days
M33 . 2020 - HM 1:25:00 (Jul), 5k TT 17:55 (Jun), 2mi TT 11:22 (Apr), HM TT 1:27:27 (Mar)
Total: 51 mi / 6 h 44 m
M: 60’ (7.7) - 8x strides
T: 50’ (5.9)
W: 66’ (8.5) - 10x strides
R: 50’ (6.1)
F: 60' (7.8) - 10x strides
S: 75’ (10)
U: 43’ (5)
A second easy week in a row after my HM. I’ll start ramping up again this week for a not-yet-postponed full marathon end of October.
worm - very solid quality! The first day of the Garmin issue I checked Strava before my run and didn't see anything from you; you're one of two folks I follow who are done before I even start and neither of you had posted. I was very surprised, but then later it all made sense :)
rrr - onward and upward! good job getting back into it.
mrs stone - consistently great!
sub 6 - putting in the work man, great week. Crazy temps, esp Monday.
outsiderunner - you're coming back into full swing nicely! I thought of you yesterday as I was progressing my pace and ended up having a nice little flyer. It wasn't planned, but I was feeling good so I kept turning it up a bit (9:00 --> 6:30)
tyler - running 3x this week! LET'S GOOOOOO
imagebearer - Nice work, my friend. When you are in a groove and have the green light, progressing the pace is so much fun, and very beneficial, both physically and mentally.
Nothing exciting for me beyond a second consecutive week of running 6 days.
6 days of running either 6 or 7 miles easy for 40 total miles.
Now at 15 weeks of at least 30 miles, averaging 35 mpw for the first 12 weeks and 40 mpw the last, and hopefully the next, 3 weeks.
Just working on general running fitness. No specific goals other than to enjoy myself. Taking more off days than ever pretty much whenever I feel the slightest niggle come up (like today - glute). Have gone a few weeks without a long run now so I should fit one of those in. I did get a great hike with the kids yesterday though!
Just for kicks, I’ll share 3 aspects to my runs this week:
Duration - - avg pace -- avg % of threshold (Styrd)
Mon -- 77 min @ 7:26 (81% CP)
Tues -- Rest
Wed -- 76 min @ 7:03 (85% CP)
Thurs #1 -- 73 min @ 6:43 (89% CP)
Thurs #2 -- Treadmill 35 min @ 6:58 (84% CP)
Fri -- 45 min @ 6:25 (92% CP)
Sat -- 60 min @ 6:48 (89% CP)
Sun -- Rest (Glute)
Miles: 53 Miles
Total Elevation Gain: 1146 ft
Stryd Running Stress Score: 407
Nice weeks everyone!
M - 60:00 with strides
T - 12 x 1:00 hard :30 easy plus some hills. 1:00 reps got tough towards 9-10 in. The 30s recovery really catches up to you.
W - 60:00 AM / 30:00 PM
R - 60:00 with strides
F - 3 x 1 Mile 5:16, 5:13, 5:10 with 400 jog recovery + 800 @ 2:21, 600 at 1:46, 400 at 65, 150 at 21
S - 60:00 easy
S - 17 at 6:38 average over some rolling roads.
Mileage - 85ish
Stryd RSS (for those who care) 475
Pretty pleased with how much faster I've gotten at the short stuff over the past week. During the fall I ran an all out 400 in 65, this time it was toward the end of a workout and very controlled. Stashed some bottles at a few spots during the long run and that seemed to help quite a bit as my small group I ran with all cut down pretty naturally the last few miles instead of fading.
M, 22, 5'8/162
No races on the horizon. Just base building and getting strong, and gutting it out through the southern summer heat.
M - 7.55 @ 7:50
T - 7 @ 7:26, prog down to 6:10s + Lift
W - 7 @ 7:57 + Lift
TH - 7 @ 8:11 Super tired
F - Hard Lift
S - 7.5 @ 7:53 trails + Lift, really sore in hamstrings and back from Friday
S - 10 @ 8:22 trails, still sore
Total: 46mi/6h8m/2700ft of climbing + ~3h of lifting
Got back to actually working hard in the gym this week. Friday left me pretty sore and I went easy all weekend. Midweek the heat started to catch up with me, I felt a little cooked so I took Friday off of running (first day off my feet since June 30th). With things further and further out getting cancelled, I'm sticking with my 50-60' per day, trying to get in one longer off-road easy run, and hitting the gym.
Female, 46, 5'4", 107
Goal races: ??? Hoping for a late fall marathon
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
Next races: Harrisburg Mile on August 19?
Non-running pandemic goals: 10 prone grip pull-ups (no kipping); 5 one handed push-ups each side.
46 miles, 1800 yards of swimming, 2:30 pool-running.
M: 55 minutes of pool-running and streaming yoga.
T: 8 miles easy (9:15), upper body weights/core, and streaming yoga.
W: 5.5 miles easy (9:31), streaming yoga, and 5.5 miles easy (9:07) plus drills and four gentle hill strides
Th: upper body weights/core, 55 minutes of pool-running, and streaming yoga.
F: 8 miles, including 6 gentle hill repeats (2:00 up a 5% incline at slightly faster than easy pace, with 3:00 recovery), followed with 1800 yards swimming and streaming yoga.
Sa: 8 miles aerobic (8:57) (too hot to call easy), streaming yoga, and 40 minutes of pool-running.
Su: 11 miles, including a mild progression of 3 miles averaging 9:18 pace, 3 miles averagng 8:34 pace, 3 miles averaging 7:34 pace, and then jog. Should note that I did take quite a few breaks during this run - any time I started to run unevenly, I tried to fix it. If I couldn't, I stopped and did some marching drills to try to reset an even gait.
The left hamstring continues to progress - the work now is in making sure I use both legs equally, instead of favoring the right leg. This is a lot harder than one would thing - I can't run evenly simply by thinking "use the left leg more" - doing that makes me even more right dominant, for some reason. It comes down to trying not to overstride, since when I overstride, I seem to do it on my left side.
Runnersam - thanks for the news about the Harrisburg mile - I'm planning on it unless I a) tweak something again or b) there are restrictions on Virginia/Pennsylvania travel. As is, I think I'll get a Covid test early that week before coming up, just to be a good citizen.
HHW: great week 1. cant wait to see the results at the end. I had an opposite auto lap incident. forgot to turn mine back on for the cool down and was waiting for it to beep to turn around haha.
RRR: similar reasons for me posting and being active here. Keep it up. I met one of my good friends back in the day from this thread at a race and still talk to them often. a couple of my friends have started adding the bike and keeping it in the rotation. most seem to really enjoy the change up
Stone: you said it in your last sentence. Good workouts in the crap weather will be awesome come fall!
Sub6: excellent week. Those earlier in the week temps are rough! especially so early in the morning. Then to get a break but be in the mountains haha. Im sure it was worth the elevation.
OR: nice and consistent with the hot hot days. I havent checked weight since March when everything started getting cancelled. Has been nice not stressing about one less thing.
TRL: progressing well. I assume things went and felt great if you were adding distance and increasing pace/run interval length.
GNR1: what effort was your 2x2mi intervals at?
Image: Legs should be primed and ready to go for workouts. Hope things stay down for these October races.
Smoove: nice work staying with it and consistent.
Viking: hope the glue is just a minor niggle. probably best to not test them and run through with no races set in stone happening.
Force: nice work slowly coming back from the marathon. I am sure its tough to hold the reigns back and not get back too soon.
Rucker: smart audible. Keep up the lifting! Sounds like you have no problem being consistent and enjoy it.
darkwave: keep up the work on the imbalance. Youre right, those are pretty dang hard to work on even when you know what needs done. Just hard to trick the body into changing what its done for so long.
Goal: As of now not cancelled half on 9/12. Maybe a marathon on 9/26 or 50mi on 10/24.
Switching to half training with some extra long runs in two weeks.
Mon: 8.5 + 4.5 easy @ work
Tues: 10.25 easy
Wed: 16.5 (40 min block progression LR)
Thurs: 9 + 3.75 easy @ work
Fri: 9.25 easy
Sat: 13.25 (4x2mi @ LT)
Sun: 8.5 + 3.5
Wed: 3x40min. 40 easy, 40 moderate, 40 easy tempo. Went better than the last time i had this workout and it was 3x30min then. Easy tempo was in the 6:40s avg
Sat: 4x2mi @ LT w/ 4min recovery w/ 20 half squats, 20 burpees, 20 prisoner squats. Tough one today but happy with end result. 603/556, 601/559, 607/603, 608/601.
GNR1: what effort was your 2x2mi intervals at?
npurdy1112, between 10k-LT pace.
Monday morning already here... rushing out the door... comments later... but my week:
Male, 52 yo, 5’7”, 132 lbs
Shorter Term: Base-building
Longer Term: A new marathon PR in December or January
> 82% HRmax / 60 min / hilly
> 72% HRmax / 60 min / flat
> 72% HRmax / 60 min / hilly
Hadd Test #2 2020
> 72% HRmax / 110 min / flat / fueled / H20
Total: 62 km
Strava Relative Effort: 211
A step back week, with the same intensity but fewer kilometers.
My Hadd Test
Here’s the comparison between pace per km on June 10 and July 24. Same course, virtually the same temperatures. June was at sunset. This was at sunrise.
140 6:08 5:52
150 5:40 5:24
160 5:11 5:04
170 4:40 4:42
180 4:20 4:23
I was hoping and expecting to see what I saw at the lower HRs, but was NOT expecting the result at 170 and 180. It can’t be that I have gotten less fit. Granted, I haven’t touched 170 in months, but getting slower just doesn’t make sense. It has to be some kind of anomalous quirk, but still. Whatever. Holding course regardless. I’ll do it again mid-September and then switch over to a “marathon cycle” of a yet to be determined flavor.