RRR 37 6ft 179.5
Goal - build strength/power/engine for fall
Sun - off
Mon - am 1 hour bike including 4x town view climb+ 20 min run off bike
Lunch - weights shoulders+squats
Tue - AM - 5 mile run Lunch - weights back (lots of rows)
Wed - AM - hilly 7 mile run Lunch - weights chest work ( got sooore)
Thur - AM - 2.5road run + 5x10 deadlifts (3 regular 2 Romanian)+ 4 mile hilly tech trail + 100 squats (= helluva tough workout)
Fri - AM off legs fried Lunch - weights arm work
Sat - AM 4 mile run + 80 mile Bike
PM 10 mile gentle cruise bike
Weather turned and hit high 50s on Saturday morning. It was amazing. Got in one of my longest rides ever. I put together a solid week and feeling good about it. Was going to bike more but the middle of the week was rain rain rain. Need to up the run miles a bit slowly. Starting this week.
Onwards and upwards!
Nice work RRR.
Pretty mediocre, bordering on crappy week for me. Botched a long run on Tuesday in the heat and then doubled back with a pretty dicey LT workout on Saturday.
M - 8 @ 7:36
T - 12 @ 7:35. Was supposed to be 14 a steady but after a couple of miles in the low 7s I started really struggling, was getting dizzy so cut it short.
W - Off
Th - 9 @ 7:29
Fr - 8 @ 7:46
Sa - 13 total. 4 up, 4 x 1.25m @ 6:55/7:03/7:11/7:12 w/ 1:30 rest after the first one and 2:00 rest after the next 2, 4 down. I was hoping to average 7:05 which I ended up doing but am pretty annoyed with myself on the pacing and the subsequent need to tack on rest. I have trouble with these longer intervals on the track. I also found it very odd running one lap past a mile. It was as though my body didn’t know how to gauge the effort. Either way, at least slowing down made it feel like an LT effort and I did get some solid mileage on the day.
Su - 10 @ 7:59. Kept it really easy.
Total: 60 miles
In honor of the great GNR...
Block 2 (7/30-8/8):
LT - 5x1.25T w/ 1:30-2:00 rest avg. 7:05
VO2 (planned) - 5x1k @ 3:10-3:12 w/ 3’ rest
LR (planned) - 15 w/ 3 x stepping stones
Total (planned) - 92 miles
Block 1 (7/20-7/29):
LT - 5x1T w/ 1:30’ rest avg. 5:35
LT - 4T @ 5:41
LR - 12 @ 7:35
Total - 81 miles
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
W - 11. Including 4 x 1.5 miles (7:11) with .5 mile recovery jogs.
Th - 10
F - 10
Sa - 6
Su - 16. Including 3.5 miles (7:42) / 2.5 miles (7:41) / 1.5 miles (7:33) with 1 mile recovery jogs. 79 + 74.
Weekly Total: 61 miles
YTD Miles: 1,568 miles
*Today’s long run was a group run, so GPS splits were planned (7:45 / 7:40 / 7:35) and tracked.
I don’t know how she is doing it in these conditions. She always hated summer training before this year. If there is any kind of weather break in the next six weeks, I think she’ll get a big marathon PR, despite the fact that the race is a low-key double out-and-back on mostly a canal path.
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 Fall TT’s
11/7 Indy Half *canceled*
1/17 Houston Full?
M: easy, 9M
T: speed, 5 x 1200 with 400 jogs (3:41->3:39), 10M
W: easy, 10M
T: strength, last 10M moderate @6:20->6:05 pace, 14M
F: easy, 8M
S: off, —
S: long run, 17M
8/2 Total 68 (6d)
7/26 Total 76 (6d), LR=20
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: 1,824 miles / 31 weeks / 180 days
Another 6 day week for me - the 3rd in a row - totaling 45 miles, either one 10 miler and five 7 milers. All were at easy pace, but one of the 7 miners was closer to tempo heart rate because of extreme heat.
I plan on getting in 75 miles the next two weeks which would give me 6 weeks at 40 mpw on the average after 12 weeks at 35 mpw on the average.
If nothing else, the raceless Covid era has provided a great environment in which to be patient in coming back from a very long lay off.
M, 22, 5'8/165
Goals: Base miles and get stronger. No real structure to the running program right now other than trying to be consistent with 6-7 days per week and 40-50 MPW until there's something to train for. Gym programming is based around a lot of work capacity, metabolic conditioning, and chippers. Building a strong back and stronger core and legs.
M - 7 @ 8:20 jog + 45min lift
T - 7 @ 7:37 light progression down to 6:10-6:20 for last few mins
W - 7 @ 7:35 easy + 45min lift
TH - 7 @ 7:46 easy
F - 60min gym-based endurance (sandbags, mapmakers, stepups, etc w/25# kit)
S - 7.75 @ 7:23 progression, last 20 steady 6:20-6:30, hilly route (1083ft climbing)
S - 10.5 @ 7:40 hilly long run, not hard but again hilly (1457ft climbing)
Total: 46.25mi, 5h57m, 4902ft elevation gain, 2.5h of lifting
Some hilly routes this week, and pretty hot weather. I stopped being lazy and finally got back on track the past few weeks with strength work, I've picked up 2-3# and feel a lot stronger.
Yeah, that is nice summer work indeed...great job, Mrs. Stone Cutter. Rockin’ it in the heat!
As for me...M51, 5’6”, 125
M: 11.5 at 6:52 overall...6:47, 6:35, 6:37, 3:18 to finish...felt great
T: 11.25 at 6:51 overall...7:16 -> 6:36...felt great again
W: 10.5 at 6:50...good but draining...just too darn bright and hot
T: off
F: 4:25 at 6:09 overall...light rain and wet roads...6:34, 6:05, 6:01, 5:59, 1:30...tiring run...kicked my can
Sat.: 12.86 at 6:50 overall...nice running...in the hills...in good control...should have gotten the 13, but did not want to run the last incline to get to my house...longest run in a while
Sun.: off
50 miles
This 5-day schedule seems to be working. Body is happy. Mind is only somewhat numb from the heat and miles. This current regimen is much better than trying to grind for 7 days or trying to attempt a truly long run on the long run day. To me, it is better to avoid those things in summer and just get what ya can.
Happy summer running, boys and girls.
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 @ 7:44 (60s, Cheat Mountain Ridge)
Tu: 10 @ 7:41, sunny, 87 + 72, parking lot laps
We: 10 @ 7:18, 83 + 68
Th: 10 @ 7:20, 85 + 74
Fr: 2.6 E + 6400m tempo in 21:30 + 3.4 E*
Sa: AM - 4 jog; PM - 6 @ 7:49
Su: 10 @ 8:10, 81 + 74
Total: 70 miles
*Splits 5:20, 5:25, 5:26, 5:19. Went out faster than planned. Cloudy 74 + 72 at midday since (it was warmer in the morning). Had been raining so the track was a little flooded and not crowded. First threshold tempo since March.
————————
Trying to think of some running-related goals for the rest of 2020, since it doesn’t look like there will be any racing this year. Other than time trials, I might try to do an “ultra” this fall, and by that I mean a long run over 26.2 miles by myself.
Sub 6 - Run your age!
M43, 5'10
Just working on general running fitness. No specific goals other than to enjoy myself.
This week was just nice comfy steady running. No speed work, no intervals.
Next week, I’ll get a bit of speedwork in the form of a short hard tempo or intervals plus lots of hills on my camping trip.
Duration @ avg pace (avg % of threshold (Stryd))
Mon -- 60 min @ 6:58 (86% CP)
Tues -- 90 min @ 7:04 (85% CP)
Wed -- 58 min @ 6:31 (91% CP)
Thurs -- 48 min @ 6:19 (95% CP)
Fri -- 56 min @ 6:55 (87% CP)
Sat -- 2:03 Long Run @ 6:52 (88% CP)
Sun -- 57 min @ 6:42 (91% CP)
Weekly Totals
Miles: 73 Miles
Duration: 8:16
Total Elevation Gain: 1654 ft
Stryd Running Stress Score: 591
Nice weeks everyone! Hard to believe it is August already...
M - 8 miles with strides / PM 2 miles
T - 7 x 3:00 with 1:00 jog. Plus hills and strides. This was a pretty big breakthrough workout, with the last 2 reps at 5:00 pace feeling controlled.
W - 7 easy
R - 10 with strides / 3 miles easy
F - 5 x 1200 in 4:00, 3:51, 3:43, 3:37, 3:36 + 5 x 200 in 35, 33, 33, 31, 28.
S - 60:00 easy
S - 2 hour easy to moderate long run on a mountain road.
Mileage - 90ish
This was a pretty good week, but also the first week where things didn't feel easy. Tuesday was great and I was able to run a bit quicker on the fartlek towards the end feeling controlled. Friday's 1200s got tough on rep 4 and 5. Anything close to 70s per lap and under feels a little awkward right now. 200s after felt good though! Sunday LR went well and got to suffer in some thinner air. Might be making a quick trip down to sea level in the next week for a 5k time trial...
Yo.
Very mediocre week. Felt hard but didn't actually achieve much.
M - 8.5/4.5 double
T - 4.5 AM/ 9PM with 2x5x30secs off 90secs - basically just hard strides
W - 10
Th - 3.4k MP (11:50) - 2min rec - 5k HMP (16:50) - 3mins rec - 3.4k MP (11:35)
F - 5
Sa - 7.5
Su - 19 inc 8k MP (28:10)
89.5 miles and a bit of marathon/tempo stuff but yeah, nothing great.
16 x 1k (3:20) off a minute lined up as the big session this week. That'll be fun.
runrincerepeat wrote:
Sub 6 - Run your age!
Ooo, that’s a pretty good idea. No longer something I can just run on a birthday, but still doable.
Male, 52 yo, 5’7”, 132 lbs
Shorter Term: Base-building
Longer Term: 12/20/20 Taipei Marathon
> 72% HRmax / 60 min / hilly
> 82% HRmax / 70 min / hilly / 5% trail
> 72% HRmax / 80 min / flat
> 72% HRmax / 60 min / hilly
> 82% HRmax / 45 min / flat
> 75% HRmax / 110 min / flat / fueled / H2O
Total: 76 km
Strava Relative Effort: 242
Coming back up after a stepback week.
Not too much to report. A highlight and a lowlight.
Highlight: After bumping my 80% runs up to 82% runs on one hilly day per week one month ago, I moved my flat 80% run up to 82%. My first, flat “steady” 82% run went well, though I had a bit of trouble staying in that zone. I’ll be building up the duration of that run over the next few weeks.
Lowlight: The left achilles issue remains, some days more painful than others. I have been pretty diligent about heel drops, but I can’t say I have experienced much improvement on this front. Perhaps even a mild worsening. We’ll see.
20 weeks out from my hypothetical goal marathon.
M/36/145
M - 6 miles at 7:11
Tu - 4 miles at 6:53 (AM), 8 miles at 7:05 (PM)
W - 10 at 7:14
Th - 6 at 7:02 (AM), 4.2 at 7:16 (PM)
F - 9.1 at 7:02
Sa - Workout - 2x(4x600) 200 RI, 4:00 b/w sets - 9 total with WU and CD - 600s - 153, 151, 152, 152, 152, 152, 152, 151
Su - 14 miles at 6:57 - SO HUMID 80/75 at the end... ugh
Total 70.4 miles
Strange week, lots of easy running early in the week, just didn't have time or have it in me to workout early or late. So, put my workout on Saturday and then a "not easy" long run on Sunday, so I'm gassed tonight.
All is good though, after the long run today with a few buddies was lusting after the first 50/60s day where it feels crisp. Dreaming of PRs in the fall... or else I'm quitting running.
LancRunner wrote:
All is good though, after the long run today with a few buddies was lusting after the first 50/60s day where it feels crisp. Dreaming of PRs in the fall... or else I'm quitting running.
Well stated, Lanc.
It really is unfortunate living in a state where the lead-up for the spring racing season means navigating 0 degree temperatures with constant ice and snow and the lead-up for the fall racing season involves running in 80+ degree heat and 90%+ humidity. It feels like the 5-6 months that are optimal for running are when you need to be racing. How is one ever expected to get in shape under these circumstances!
Pity party over. Back to Monday.
M - AM: 8.5 PM: 6
T - AM: 5.6 - 5x1k @ LT w/ 2:30 rest - 3:34, 3:30, 3:28, 3:26, 3:26 (more of a social workout than anything... didn't care much about rest time). PM: 5.4 - 6x320m @ 4:40 pace w/ 320 jog and some standing rest - 55-56 avg.
W - AM: 6 PM: 8
T - AM: 6 PM: 6
F - AM: 8 PM: 5
S - AM: 15
S - AM: 3 PM: 7.5
Total - 90
Just one workout this week, but that's okay. I'm more concerned with adapting to high volume right now.
drive by post and comment later. Waking/hyping myself up for todays workout still.
Goal: Not yet cancelled half 9/12. Not yet cancelled road 50mi 10/24.
Mon: 9.55 easy @ work
Tues: 17.65 (14 easy tempo)
Wed: 12 easy @ work
Thurs: 10.25 easy
Fri: 17.3 (Dos Santos LR)
Sat: 8.5 + 4.75 easy @ work
Sun: 9.75 easy
Total: 89.99 according to stryd. So close haha
Tues: 14 easy tempo in 1:33:49. 6:42 avg. Little bit of hills for central IN, 470'. Felt much better than last week. New Garmin account said I ran a half PR (post surgery).
Fri: Dos Santos LR. 12 moderate, 3 aerobic tempo, 6x400 @ vo2 w/ 100 jog. Mix of trail/road for the 12 then hit the track for the tempo and 400s. Nice having all 3 within half a mile. AT miles were consistent at 6:13-15. Still cant hit vo2 on these 400s but this round 2 of the workout was much better. Slowest split was 5:32 and I didnt die. Win in my book. 7 flat avg. for the 16.8mi run. with a short cool down after.