I had a rough week. Wheels seem like they have come off this training cycle for whatever reason.
M - off
T - 10 @ 7:37
W - 8 @ 7:51
Th - Failed workout 3 up, 1.33 @ 5:45 pace or so, 2 down. 6 total.
Fr - off
Sa - 2 up, aborted 10k TT (5:26/5:27/5:31/5:35). I wasn’t even hurting particularly bad. Motivation just wasn’t there. 10k solo on a track got me again.
Su - off.
Total - 30
I think I am going to spend a few weeks just running for fun then do something a bit different (1500/3000/5000) plan and really work on seeing if I can get my 5k down into the mid to lower part of the 15s.
Sounds like a good call, HHW. You have certainly reaped a lot of gains this cycle with some great results to show for it. Enjoy the down time.
10km is surely tough to solo. Save that big PR when you have others to chase and work with. By that point, you might be in the 32s anyway.
RRR 37 182 at 72 inches
30 miles total. 1 lifting session
Q1 5x200 in 34 last 32 Prime legs for 800
Q2 800 TT 2:21.5 (didn’t get it right) + 4x200 in 34s + 3x1/2mile CV 2:57-2:54-2:53 off 90s walk
Decent quality In the Q2 even if I kinda jacked up the TT w a slow first lap. May redo it before my mile TT in early October. Went to a Wedding last night so had plenty of Shenanigans to end the week.
HHW - It happens. Pretty sure we’re all walking the tightrope to some extent most of the time. Nothing to lose by switching up or taking a little downtime.
Big week for me. I had my target race.
M - Th - easy running, some strides on Thursday, 2 x mile at race pace Tuesday. Friday off.
Saturday I ran the Antrim Coast HM in 70:42. PB by just over 2 mins.
Whole weekend was fantastic. Organisers were only allowed to put on an ‘elite’ race which had probably the best UK men’s field possible (Mo won it, 4 guys under 61:08). So everyone got the full elite treatment which was incredible.
Race was a loop in the town, either always up or down or very windy. 4 miles of that at 3:21/5:23 pace. Felt super comfy. Surprisingly there wasn’t a sub70 attempt group so I was basically solo or leading a small group the entire race.
Got out onto the flat coastal road, sheltered for the most part and pushed a little. Came to about 8 miles and then stepped it up. Ran roughly a 16:25 5k segment, felt incredible, speeding up, legs good and then boom, crushing stitch. Between 11-12 was a 5:37. Stitch faded and I managed to finish strong.
Very proud of the run, paced it well, windy solo 70:20 without the stitch. But even so, stoked.
Which brings me to the HM session/predictors conversation last week. I didn’t chime in because I hadn’t run mine but basically ALL the below HMP were run between 3:18 and 3:21 per K (big majority 3:20 though) and I finished at 3:21 per K for the race, 3:20 was there without the side stitch. MP runs at 3:31 per k
Started with 2 x 2.8k and 2 x 10 mins. They hurt. Then got a bit fitter.
3 x 5k MP
7 x 1.7k off 60s
14 x 1k off 70s jog
3.4k MP - 5k HMP - 3.4k MP off 2min/3min
5k, 3.4k, 2 x 1.7k off 3/2/1min
Also raced 2 3000m and 1 road 5k. Averaged about 82mpw pre taper including rest weeks. 85-90 was normal load. 20 miler basically every weekend, almost always easy, maybe with a few MP miles.
Other sessions were mainly 10 x 1min, 8 x 2min, 3-5k pace. Mini sessions, nothing at all strenuous. Glorified strides almost.
Anyway, that’s what got me there basically.
Sunday (today) 8 easy
Saturday: 2 up, 4 tempo 5,18, 525, 518, 517, 10 x 30 seconds hard/ easy, 1.5 down
Friday: 8 easy
Thursday: 8 easy
Wednesday: 1.5 up, 5 mile fartelk, 1.5 down
Tuesday: 9 easy
Monday: 9 easy
Right around 60 for the week. have 4 key workouts for the next 4 weeks. The tempo/sprints that I did yesterday was the first. Other than the slowdown in mile 2 o cross a busy street it went well. the 30 second hard/easy section was actually the toughest part with such little rest.
Goal Races: 10/10 Track 5k, 11/1 Half marathon
what is your age/background/prs? I'd like to run in the 69-71 range for my half in november. I've run 112-113 over and over again, always succumbing to midrace cramps, or injury issues.
In the past I've run up to 80/week, but with my advanced age, I'm going to keep it in the 60s with some supplemental cross training.
Nonetheless, great race. YOu know the conditions were not ideal if Mo could "only" run 61:xx. HOpefully you can find a few more races this fall to take advantage of your fitness.
Starting running from scratch at 30, just turned 35.
Played soccer recreationally, walk a lot (can’t drive or cycle) and naturally fairly fit before running.
This is pretty much my entire running history. I bombed at a bunch of HM’s before, ending up with a jog to the line. This is the first time I’ve dedicated my training to the distance.
26. 3 Mile TT (3:21:37!)
Much more to come...
HHW: Good call on taking some down time. I cant remember what I did the week after my 5k PR but I am sure i took some easy time before getting back to the grind. Enjoy the down week(s).
RRR: Sounds like you still had a good week with the wedding. Plenty left in the tank after Q2 if you could do all of that quality work.
HHH: Well done on a big PB!!!
Bdubs: Was the fartlek planned or completely random? 10x30s hard is a good one itself even more so after a solid tempo.
Mrs. Stone: Well done! Looking forward to a solo TT race report.
Goal: Half 9/12 (tune up DNF). Road 50 mi 10/24
Mon: 5.5 easy
Tues: 8 ([email protected])
Wed: 5 easy
Thurs: 4.25 easy
Fri: 3.5 easy
Sat: ~15 (half DNF)
Sun: 3 easy (at some point)
Tues: 2 @ HMGP. Body was tired, heavy, sluggish, etc. 2 @ HMGP felt harder than the 5 @ LT prior. It was a much warmer and breezy day, but still. Massage later in the afternoon. 5:55/mi even splits.
Mid week: Was feeling sluggish all week. Thinking things would come around but they never did.
Sat: Still feeling flat and heavy legged. Went out at more of an effort but still checking pace occasionally. 6:00, 5:51, 6:00, 5:56, 5:49, 5:51, 6:12, 6:05, 6:12, and then I shut it down. Started "jogging" back to my truck. Got a side stitch super early, around 2. Legs felt like I was wearing boots on any up hill. Frustrated my track calibrated Stryd pod was 5% ahead on distance by mile 10. Just a bad day.
Few positives; No lower leg issues. I rolled my left foot a few weeks back and it hurt pretty good for 2 weeks straight. No right achilles pain (stressed it months ago and it flares up occasionally). No right hamstring tightness/cramp feeling.
I am going to stop using the Stryd pod for distance and speed outside and go back to GPS. I am thinking all the issues Ive had I may not be in as good as shape as I thought. No workout till next Sundays LR. Should be ready to get back at things by then.
Male, 42, 5’11”, Racing weight + “the COVID nineteen”
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
Five days of running. 26 miles. Mostly very easy. Couple of spurts of faster running today along the course distributing drinks and fuel. Hoping this is the start of “the real“ comeback.
Weekly Total: 26 miles
YTD total: 1,128 miles
Hope everyone else had a great week.
Wow! 3:21–I knew that was coming. Great job, Mrs Stone!! You really worked for this. Cannot wait to hear the details.
As for me...M51, 5’6”, 125
10/25: half marathon
Flipped the tempo run to the beginning of the week (Monday) to switch things up and get me going, and it seems to have worked.
M: 6.5 at 6:24 overall...felt pretty good, even in the warm afternoon temps...7:06, 6:56, 6:09, 6:01, 5:47, 6:39, 2:59...5:59 avg. for the three tempo miles
T: 11.25 at 6:55 overall...hot/bright afternoon...in the hills...decent finish with 6:49, 6:47, 6:41, 6:24, 1:32
W: 11.25 at 7:11 overall...heavy legs because of the short rest (am after pm)...humid
F: 15.5 at 6:54 overall...in the hills...humid...felt pretty good and aimed to keep an even effort...6:45, 6:45, 6:35, 6:44, 6:38, 6:45, 6:34, 3:04 to finish
Sat.: 11.5 at 6:43 overall...was not sure what I would get after the LR...but it turned into a flyer...in the hills...full progression...7:38, 7:19, 6:57, 6:50, 6:49, 6:47, 6:42, 6:35, 6:29, 6:17, 5:58, 2:58...in complete control
Glad to get three out of five in the hills, the most in a while...
Awesome PR Mrs. stone cutter.
Preseason of my club's virtual fall race series. This week was just a seeding round to make fair teams.
Course was just under 3mi (~2.95) with 100ft total drop.
16:55 which currently puts me in the middle of the age-graded results.
Couldn't turn the mental switch workout to race mode but c'est le vie.
Otherwise ran 16mi this week with some biking, hiking, strength and yoga.
Am I crazy to think this training could get me under 36 for 10k in 6 weeks for the series finale?
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 @ 6:49 (Berlin, MD, 57F!)
Tu: 10 @ 7:26 (back in DC, 72 + 65)
We: 10 @ 7:16 (74 + 71)
Th: 10 @ 7:24 (77 + 74)
Fr: 10 @ 7:57 (78 + 74)
Sa: 10 @ 7:27 (70 + 65)
Su: 10 @ 6:58 (71 + 62)
Total: 70 miles
Nothing particularly notable. Felt tight most mornings, like my body parts didn’t want to work together. Just slogging through it.
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
1/17 Houston Full🤞
M: easy, 6M
T: easy, 10M
W: strength, 6x1200 @ 3:44-3:45 (400 jog), 10M
T: easy, 10M
F: strength, 5k TT pacer (15:59), 10M
S: off, —
S: long run, 19M
9/13 Total 65
9/06 Total 68 (6d), LR=18
8/30 Total 60 (6d)
8/23 Total 45 (6d)
8/16 Total 50 (6d), LR=13
8/09 Total 70 (6d), LR=20
8/02 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: 2,182 miles / 37 weeks / 216 days
M, 23, 5'8/165
M - 7.71 @ 7:47 EZ
T - 7.75 @ 7:44 EZ
W - 8.16 @ 7:21 - Included 3mi progression right into a fast 800m (6:55/6:29/6:05 right into 2:34).
TH - 7.43 @ 7:54 EZ
F - 6.09 @ 7:43 EZ
S - 7.08 @ 7:53 EZ
S - 6.09 @ 7:53 EZ
Total: 50.3mi/6h29m + ~2h of gym time.
I was pretty slammed this weekend at work and didn't get a long run in. I was very surprised with the wheels on Wednesday, I was planning on 4mi of cutdown but was running (literally) out of time. Weather was 70 degrees + 89% humidity, so definitely not the easiest conditions for hard running! Definitely a good sign of what's to come once it cools off.
Would've liked to get in something over 10mi or a second Q session, but went into maintenance mode this weekend with the crazy hours and limited food/water/sleep. Looking to get back to 55+ this week.
Another week where I felt even better than the week before. Next week is a down week, so just focusing on feeling good right now before we ramp it up even higher. I am thinking 50 next week, then it goes back up again to get us ready for racing season. Season Opener is 9/25 and a four mile race so looking forward to that.
M 18 6'0
PBs - 2:00, 4:21, 9:39, 15:25(xc)
M - 7 miles @ 6:47 + 5 x strides
T - 2 WU/CD, long fartlek up 150 ft elevation gain hill (4 x 2:30,1:45,1:00)
W - 8 miles @ 6:34
Th - 7 miles @ 6:37 + 4 x strides + weights
F - 2 WU/CD, 5 mile hilly tempo (5:35) + 3 x 300 (48-52-51)
Sat - 7 miles @ 7:04
Sun - 12 miles @ 6:41
Highest mileage week ever!Averaging 53 miles these last four weeks, gonna keep this up and hopefully see some big results!
Mrs Stone - The more I think about it, the more I am impressed with your performance. To throw down a massive PR—in a marathon—under unusual circumstances is simply superb. Bravo to you! We should all chip in and get you an award. You deserve it.
I cannot describe how proud I am of her performance today. She and her training partners set out as a trio to run 3:22:XX. All of them accomplished the goal.
They split halfway around 1:40:40. They made it to 20 miles as a group. At that point, there was some splintering, but everybody kept a great pace. The fastest training partner really closed the last 5km and finished in 3:19:32 - a five and half minute PR.
Mrs. Stone, as is her habit, ran a near perfect race: 1:40:40 / 1:40:57. Her splits are included in the photos above. 3:21:37 - a two and a half minute improvement over her TT in May and almost seven minutes faster than her official PR.
The other training partner still held on for a 3:22:34 - a three and a half minute PR in just her third marathon.
I think what I am most proud of is the fact that Mrs. Stone has really capitalized on her training to get the most out of her marathon performance. Her 5k PR is just 21:20. Which means her marathon pace (7:42) is just :50 slower than her 5k pace (6:52). I can’t find a single running calculator that would predict this marathon ability off of that 5K ability.
When she started working with me in 2016, she was essentially a 3:50 marathoner. She has had some highs and lows over the last four years, but this year her training has just been as incredibly consistent as can be. We switched her to a six day a week schedule, and she has moved toward consistent, solid workouts instead of feeling the need to run home run workouts. Her easy pace has also slowed.
But I think most of all, she has learned how a group training dynamic can really take her performance to an entirely different level. Despite finishing at different times today, all three ladies acknowledge that they needed each other to maximize their performances. And as a coach, that is just very rewarding to see.