Decent week for me. Feeling my fitness starting to come around. Was able to move back into my house yesterday after being displaced for three weeks which is fantastic.
M - 6 @ 7:48
T - 10 total. 3 up, 5x1000 @ 3;07/3:08/3:08/3:08 w/ 3’ rest, 4 down. Felt very strong/in control.
W - 10 @ 7:45
Th - 8 @ 7:29
Fr - 14 w/ 6 @ aerobic tempo avg. 6:11. Other miles honest 7:10-7:45). First long run in awhile that felt good at the end.
Sa - 5 @ 8:09. Was supposed to be off but woke up early and decided to jog around a bit.
Su - 10 @ 7:39.
Total: 63 miles w/ 14 as some sort of quality.
In honor of the great GNR...
Block 2 (7/30-8/8):
LT - 4x1.25T w/ 1:30-2’ rest avg. 7:05
VO2 - 5x1000 w/ 3’ rest avg. 3:08
LR - 14 w/ 6 @ 6:11 other miles steady.
Total - 93
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
Male, 52 yo, 5’7”, 132 lbs
Shorter Term: Base-building
Longer Term: 12/20/20Taipei Marathon
> 82% HRmax / 60 min / hilly
> 72% HRmax / 60 min / flat / 8 x strides
> 72% HRmax / 65 min / hilly
> 82% HRmax / 140 min / hilly / 3% trail : Predawn Prance to the Piehole of Blusterfuck
Total: 53 km
Strava Relative Effort: 257
Car trouble this week as well as Chinese Father’s Day are the reasons for the 4-day week. That said, I ended up with a higher Relative Effort score than last week. My long, mountainous Sunday run at 82% was designed to achieve exactly that goal. Incorporated strides on an easy run to address my slow-assedness.
I’ve also been trying to deal with the spiraling heel issue and maybe have finally turned the corner. It’s been hard to determine exactly what the problem is, making it difficult to address the injury. Heel lifts? Heel drops? I finally found a website with a diagram that I felt described my issue accurately and decided to go with lifts rather than drops. Further, as I mentioned in a post last week, I’m being very intentional about shifting my hips forward a bit and keeping my head up. I feel like I’m on the right track, but only time will tell. The pain is painful (go figure) but not so much that I’m gonna shut it down. With 19 weeks still to go before my theoretical goal race, I’m still training at a wussy enough level to tolerate the ouchies. It'll be a month before I start to "hit paces."
Hey, y'all. Smile. Be happy.
M, 48, 5’ 8”, 151
M - 6 easy
Tu - 7 easy
W - 11 easy
Th - off
F - 6 easy
Sa - 10.5 easy
Su - off
40.5 total
I intentionally dropped back to 5 days for this week So as to increase my daily average and get a couple of medium long runs in, all in anticipation of increasing my mileage a little bit in a couple of weeks with the hope being I’ll hit 50 miles on 6 days.
I’m now at 17 weeks over at least 30 miles, probably averaging about 37 mpw for those 17 weeks.
34.5 next week gets me 40 mpw for a 6 week block.
After that I’ll look to go 45 mpw for a 6 week block.
RRR 37 6ft 178
Goals - Exercise and slowly get more running mileage by mid fall
Sun - AM 3.5 Run 10 bike. PM 10 bike
Mon - Off. Easy cruising
Tues -AM 3.5 run 20 bike At good tempo
Lunch lift. Shoulders and chest
PM 10 bike
Wed - 15 mile Bike
Thur - AM 7.5 run 10 bike
Lunch Lift. All the rows
PM 10 Bike
Fri - AM 2.5 run +5x10 deadlift + 100 squats + 2.5 run
Sat - 7 run moderate + easy bike cruising w daughter
Solid base type week of cardio w some heavy lift days. The 80 mile ride last Saturday was a little aggressive. ESP w quill pedals and running shoes. A little foot soreness until end of week so running miles were back ended pretty heavy. Everything is feeling good at the overall fitness is coming around. Down 8 lbs or so in a couple of weeks has made a big difference on the runs. When the weather breaks for good. May throw a 4 week round of intensity in and give the mile another crack.
Onwards and Upwards.
I must say Smoove... I respect the patience and structure behind the build up you are doing. Admittedly this is an area I need to grow.
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 @ 6:54 (79 + 63)
Tu: 10 @ 6:15, finish in 5:45, 5:20.*
We: 10 @ 6:06, finish in 5:58, 5:56, 5:34.**
Th: 10 @ 8:02 (75 + 71)
Fr: 10 @ 6:37, finish in 6:14, 5:54. (83 + 71)
Sa: 10 @ 7:07 (79 + 69)
Su: 10 @ 8:10 (75 + 72)
Total: 70 miles
*With Tropical Storm Isaias, 70 + heavy rain, great running weather and no need to worry about social distancing on empty trails.
**Opposite of Tuesday, midday sun, no shade, 87 + 64, but the low humidity felt nice.
A few good runs, a couple slogs, just getting through it.
Total: 6h 46', 51.3mi
M: 61' (8) - 10x (30" @ 5:00, 60" jog)
T: 50’ (6)
W: 50' (6.2) - 10x strides
R: 60' (7.8) - 4x (3’ @ 5:45, 1’ slow) + 4x 30” hills
F: 50' (6.1)
S: 105' (13.8) - including light 6x1mi w/0.5mi recovery, reps progressing from 7:00 to 6:05
U: 30' (3.3)
Monday I did roughly a mile of my mile pace, Thursday was a bit over 2mi of 5k/10k pace, and Saturday I included 2 mile reps near LT.
We had very cool weather early in the week, 50F one morning. Back to 74F + 71 this morning.
The marathon I was signed up for in late October was cancelled early this week. I'm going to do a 5K time trial here soon and then I'm not sure what I'll do after that.
Mrs. Stone’s week:
Female, 45, 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 - 6
W - 10. Including 6 mile continuous alternating tempo as 6 x (.5 mile at 7:06, .5 mile at 7:39).
Th - 6
F - 8
Sa - 6
Su - 18. Time on feet run. ~2:42:00.
*Wednesday’s workout was a group workout, so paces were assigned (7:00-7:10 / 7:35-7:45) and tracked during the run.
Weekly Total: 54 miles
YTD Miles: 1,622 miles
A planned down week in overall volume while increasing the duration of the long run. Five weeks to go.
Afternoon all,
M - 8m
T - 10 x 1' on/1' off (maybe 4:45-:50 pace)
W - 8/4 double
Th - 14 x 1k off 70" jog (3:20 average)
F - 5m
Sa - 8/4 double
Su - 20.5m
86m total.
Thursday was way tougher than it seemed on paper. I sat down in the shower. It's also been the most severe heatwave in 20 years in London. Hasn't helped.
90/90/86m weeks has left me pretty much exhausted. Got an ACTUAL RACE on Wednesday (3000m) and it's certainly going to be an otherwise easy week. Maybe 70 absolute tops. I need it.
September 12th is my HM, October 4th for the marathon. So probably good timing.
HHW: Im sure being back home and in your old routine will be a good boost. How are you liking the new rotation with a workout every 3 days?
Coach Jeff: Excellent hilly LR! I dont know why I was surprised at the elevation gain for that run. Hilly and faster than easy runs would bother my achilles in the past. I use higher drop shoes to take some stress off too. Other than that and the regular but not religious calf raises and stretches I dont do a whole lot.
Smoove: Looking good. Sounds like a good plan to increase the volume.
RRR: Awesome week and great work on dropping 8 pounds! Bet that feels great on the runs and long bike rides.
Sub6: Nice fast finish on some of those runs. And again getting the worst on some days with high temp and dew point. Still managed to finish strong on Wednesday!
Image: sucks to hear on the marathon. I bet that 50 degree day felt awesome! How steep are you hill strides?
Stone: Knocking those weeks out! Are these group run workouts something that you both know about ahead of time and work into her schedule or are they doing her workout? Always tough one when trying to meet up with local people here, getting days and workouts to mesh somewhat.
HHH: Nice! I dont know man 14x 1k seems tough on paper and the real thing haha. Hopefully spring comes soon for you. Enjoy the down week and race. Looks like we have a half on the same day (if cases stay down here).
Goals: HM on 9/12 and road 50mi on 10/24. If not cancelled.
Mon: 8.75 (Aussie Quarters) + 4 easy
Tues: 9.5 + 4 easy @ work
Wed: 10 easy
Thurs: 14.5 (11 Aerobic Tempo)
Fri: 9 + 4 easy @ work
Sat: 10 easy but a little too fast
Sun: 19 (CV surges)
Total: 93
Highest week with new coach (since mid May) and one of the toughest with 3 great workouts.
Monday: 8x400m @ vo2 w/ 200 moderate including before first rep. These felt good. Within 1s of the previous workout but felt better. 17:27 for 4800m. 400s were 5:10 or faster.
Thurs: 11 Aerobic tempo on roads. Started out a little conservative and especially on the few hills, but gave them an honest effort to keep pace close. 6:21 avg. Last mile was 6:08 and I had at least 1-2 more flat miles in me.
Sun: 2:15 with 1min surge @ CV after every mile. Dummy didnt check the weather well. Started around 66 but finished around 78+. Last few miles were rough but got it done. 7:05 avg.
npurdy1112 wrote:
Stone: Knocking those weeks out! Are these group run workouts something that you both know about ahead of time and work into her schedule or are they doing her workout? Always tough one when trying to meet up with local people here, getting days and workouts to mesh somewhat.
She has a couple of friends that are pretty much at the same talent level who are going to be running the marathon with her next month. As such, her friends have started jumping in some of Mrs. Stone’s planned workouts. But to make it as easy as possible for the entire group, I prescribe a target pace zone that they can all keep track of and monitor.
10 day cycle and 60-70 miles a week seems to be working well for me so far. It has allowed me to be consistent. I’ve never actually made it though a training block healthy so I’m hoping this is the magic one.
Hey everybody, sorry for not posting for a little while. Whatever was wrong with my left leg had me out for a bit. Pro tip: if you leg hurts a little, don't keep running on it until you hobble around while you walk. I'm sure this is some mind blowing knowledge for you guys. Plus my mom visited for about 2.5 weeks which is always nice, but tends to mess up my running. But it worked out well since I was already injured.
But this was my last light week, resuming to normalish training tomorrow to gain back a touch of fitness. Then running four TTs between 8/17 and 8/29 at 400, 800, 1500, and 5000 to get paces for Rubio's training plan I'll start on 8/31. While I liked the complex training scheme, in my heart I'm a miler and as more of a speedster than endurance monster, and I think this plan with its blend of over and under pace work will keep me healthy, consistent, and interested.
This week of running:
Monday, Wednesday, Friday: 30 minutes of strength
Saturday: 4 miles @ 9:23 avg
Sunday: 6 miles @ 9:50 avg w/ 20 minutes of strength and 4 x 15 sec strides
For posterity:
Week ending in 8/2: 9 miles
Week ending in 7/26: 12
Week ending in 7/19: 8
Week ending in 7/12: 15
I supplemented with strength work and went on walks to supplement. I was hoping to average 40 MPW this year. But with a lower mileage first half of the year and this, I'm aiming to hit 30
I’m psyched to see what you throw down for that half. I’m hoping to be in similar shape to where you are now in a few weeks (albeit with a bit less volume).
highhoppingworm wrote:
I must say Smoove... I respect the patience and structure behind the build up you are doing. Admittedly this is an area I need to grow.
Thanks. I wish I could say Th at this was some sort of hallmark of mine, but it’s really more of a function of (1) no raves on the horizon, (2) my injury history, and, most importantly, (3) me focusing on building quantity because I’m unwilling to feel the hurt of quality days.
Whether I can ever change (3) will determine if I ever go back to racing.
Good week for me. Nothing special, more of the same stuff. Running the hilliest routes I can put together and letting the hills do the work for me. I'll post elevation too this week, so people have a better picture of how things are going. Got busy towards the weekend and couldn't get in the usual 2 sessions/day.
M, 22, 5'8/163
M - 6.21 @ 8:03 (919ft) + 45min lift
T - 7.72 @ 7:11 (1,467ft), took 2 KOMs + 45min lift
W - 7.02 @ 7:46 (1,325ft) + 45min lift
TH - 7.04 @ 8:07 (932ft)
F - 60min hard lift (a ton of squats/pushups/KB swings in full kit)
S - 7.6 @ 7:57 (1,257ft) pushed the hills, legs sore from Friday
S - 10.03 @ 7:49 (1,007ft)
Total: 45.6mi, 5h55m, 6,906ft + 3h15 lift
Dumping off two weeks since I never got around to posting last week.
Hamstring rehab continues well. Honestly, I wish it was progressing quicker, but on the other hand there's no question that it improves steadily, and I think I'm pushing it as aggressively as I can. During this morning's run I totally forgot about it, which is a good sign I think.
I think the "not-as-fast-as-I-would-like" is simply due to age - this is one of those things that you shake off in a week in your 20s or 30s, but takes a bit longer if you're a bit older.
Female, 46, 5'4", 106
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
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.
53 miles, 1500 yards of swimming, 2:30 of pool-running.
M: 55 minutes of pool-running and upper body weights/core.
T: 10 miles, including 6 gentle Iwo Jima hill repeats (about 2:20 up, 90 second easy jog, 30 second gentle stride, and 80 second jog to bottom of hill). Followed with leg strengthwork and streaming yoga.
W: 4.5 miles easy (9:46), streaming yoga, and 7.5 miles aerobic (9:06) plus drills and four gentle hill strides
Th: upper body weights/core and 55 minutes of pool-running in the morning; streaming yoga in afternoon.
F: 10 miles easy (9:12) followed by drills, strides, and streaming yoga.
Sa: 12 miles, including 4x.5 miles fairly hard with 0.25 mile jog - splits were 3:21, 3;26, 3;20, 3:17, with 2:30-2:40 recovery between each. Followed with full recovery, and then 6x30 seconds hard, 30 seconds easy. 1500 yards swimming after.
Su: 8.5 easy (9:38), followed by drills, then streaming yoga and 40 minutes of pool-running.
58 miles, 2:30 of pool-running.
M: 55 minutes of pool-running and upper body weights/core.
T: 11 miles, including 8 gentle Iwo Jima hill repeats (about 2:20 up, 90 second easy jog, 30 second gentle stride, and 80 second jog to bottom of hill). Followed with leg strengthwork and streaming yoga.
W: 5.5 miles easy (9:46), streaming yoga, and 6.5 miles easy (9:10) plus drills and four hill strides
Th: upper body weights/core and 55 minutes of pool-running
F: 11 miles, including 5x 4 minutes on, 3 minutes jog. (paces for on were 6:40-6:50 ish according to Garmin). Followed with leg strengthwork and streaming yoga.
Sa: 10 miles easy (9:35), plus drills, two hill strides, two flat strides. Later did upper body weights/core and foam rolling.
Su: 14 miles easy to moderate - starting at 9:45 and ending at 7:45 pace. Followed with leg strengthwork, 40 minutes of pool-running, and streaming yoga.
Will try to come back for shoutouts later.
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, 8 x 800 with 200 jogs (2:31->2:26), 11M
W: easy, 9M
T: strength, last 10M moderate @6:10 pace, 14M
F: easy, 7M
S: off, —
S: long run, 20M
8/9 Total 70 (6d)
8/2 Total 68 (6d), LR=17
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: 1,894 miles / 32 weeks / 186 days
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
Great interview with Steve Cram - says Jakob has no chance of WRs this year
RENATO can you talk about the preparation of Emile Cairess 2:06
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
2024 College Track & Field Open Coaching Positions Discussion
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday