love to see that progression Lanc! that's encouraging and inspiring!
love to see that progression Lanc! that's encouraging and inspiring!
imagebearer wrote:
love to see that progression Lanc! that's encouraging and inspiring!
Thanks... and by no means was my post meant as a fish for compliments post...
I think it's just a great way to illustrate how consistency, increasing mileage, and smart training have really helped develop me as a runner, and could be applied broadly to a large swath of runners.
Most of my training has been in the model of Jack Daniel's-esque type of training, I would say. I haven't been totally prescriptive and followed an exact model, but I have used JD tables to figure out good VO2 max rep pace, or used some example workouts out of his book to drive some of my decisions. At the end of the day, I use them as an outline and feel out the workout.
It's also been great having a close training partner this year. That has helped a TON. Just having someone to share the miles with and to pick you up on a bad day, has been so amazing.
FWIW...
Male, 26, 6’4”, 146 lbs
PRs: 4:54 mi to 2:47:14 M (2018)
Two Weeks
Mn - 8 @ 7:20s
Tu - 4x1200 + WU/WD = 8.25, 4:27, 4:26, 4:25, 4:30 w/ 80s rec
Wd - 6.5 @ 8:15s
Th - Off (Storms)
Fr - Off (Too lazy to wake up early before work, drive to beach after work)
Sa - 6 @ 9:00s (w/ FIL)
Su - 6.25 @ 10:00s (w/ Father & FIL)
Mn to Th - Off (Below)
Fr - 6 @ 7:50s
Sa - Off (Left home at 5AM and got back at 10PM)
Su - 8 @ 7:15s
Wk 1 - 35mi, Wk 2 - 14mi
Wk 2 hiatus - I had a cold over the weekend which moved to the wife, she also had a low grade fever so we quarantined and she got a Covid Test on tuesday, came back negative on Friday but we spent the week working from home for the first time in CovidLand. I probably could have ran but was kinda low energy from the cold and figured I should stay in, did stationary bike one day.
Signed up for a 5miler on 9/27/20 and a 10miler on 10/10/20, will likely sign up for JFK50 on 11/21/20 since I got an email today my normal december 100k was canceled. Not sure on the goal for the 5 and 10, maybe sub 30:30 sub 1:02:30.
Some nice running and race results from the thread, keep it up. - RS
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: 3:20:00-3:24:00
M - 7. Including 5k road race in 21:48 (7:01).
T - 6
W - 5
Th - 5. Including 3 mile MP effort tempo (7:48).
F -Rest
Sa - 4
Su - Marathon TT 26.3 miles (3:21:37)
Weekly Total: 52 miles
YTD Miles: 1,896 miles
Yesterday was undoubtedly my proudest moment ever as a coach.
M43, 5'10
Some cold weather chased me inside this week. I have some issues with a certain, sensitive area feeling onset of frostbite whenever the windchill drops below freezing (Thursday morning was very uncomfy). Weird.
Planning on a Stryd CP test at the track tomorrow. May run a half marathon on Oct 4 that is capped to 400 participants and starting in waves. I’m not super excited about running it as it just doesn’t feel the same. If the weather is favorable, I may run it.
Mon -- 10 Miles @ 7:16
Tues #1 - 10 Miles Treadmill @ 7:11
Tues #2 -- 5 Miles Treadmill @ 7:13
Wed -- 11 Miles Treadmill @ 7:06
Thurs #1 -- 7 Mile Fartlek w/ Random Fast, Controlled Surges
Thurs #2 -- 4 Miles @ 7:03
Fri -- 8.5 Miles @ 7:38
Sat - 17 Miles @ 6:54
Sun -- 10.6 Miles @ 7:24
Weekly Totals
Miles: 83.25 Miles
Duration: 10:07
Stryd Running Stress Score: 552
Highhoppingworm,
1459....
Key workouts before then:
6-7x1k at 302-305 w/200 meter jog rest
10x400 @68 w/ 200 jog rest
4 miles of alternating quarters at 70-71/90
Not too confident, but the 1516 wasn't tapered, so hopefully the weather cooperates.
Belated catching up on the thread, with a big congrats to Mrs. Stone (and Mr. Stone) as well as LancRunner for excellent and inspiring performances.
I'll try to do some more shoutouts later. But in the meantime I'll bump the thread up with my week:
Female, 46, 5'4", 107
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: ??? Hoping for a late fall marathon - maybe CIM?
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
42 miles, 2000 yards of swimming, and 4:30 hours of pool-running
M: 60 minutes pool-running and upper body weights/core.
T: 6 miles (showed up for the track workout, but decided body wasn't up to it after warming up). Followed with 50 minutes pool-running and streaming yoga.
W: 8 miles, including 10 very gentle 200m repeats at about 50-55 seconds each, followed by 30 minutes pool-running and streaming yoga.
Th: 65 minutes pool-running and upper body weights/core in the morning, streaming yoga in the afternoon.
F: 8 miles easy (9:31) followed by 800 yards swimming.
Sa: 10 miles, including 8 careful Iwo Jima hill repeats (about 2:15 up a 3% incline hill, 90 second jog; 15 second stride, 90 second jog to bottom. Followed with leg strengthwork, streaming yoga, and 1200 yards swimming.
Su: 10 miles easy (9:21) and streaming yoga in morning; 65 minutes of pool-running in afternoon.
Feeling better energy-wise, though still a way to go (and some could just be lost fitness at this point). But I feel like myself again - my energy is just so much much better.
My gait is still an issue, with random stuff that keeps popping up. After some frustration on Tuesday and Wednesday, my PT tried a new taping job on my right ankle - basically take some stiff, non-stretchy tape (leukotape), apply to my inside ankle (the medial malleolus) and then wrap up and around my calf diagonally. The idea is that it pulls back on that malleolus a bit every time I flex my foot, and thus mobilizes the ankle joint.
The right ankle taping job improved my left hamstring dramatically (yes, that's right - changing the way the right ankle flexed helped with my left hamstring), just confirming that there's a relationship between the two. In the past, I've had issues with loose ligaments in the right ankle that threw my gait off, resulting in random injuries everywhere. But....when I checked in on Monday with the orthopedist who has done all of my PRP/Prolotherapy (including that ankle), he didn't think that was it. He suspects it's in my back, so I'm getting MRIs of both my back and right ankle to see if anything pops out.
In the meantime, I'm going to keep running - this is actually the best I've felt in a while.
DW - Glad you are feeling somewhat better. Best of success to you.
Will go ahead and add this to the thread bump...I felt I had to pass it along, as it is fueling me with positivity for Saturday’s 5k...
Went out this afternoon after work, figuring I would just get in some random miles, maybe 8 or 9. I go out feeling kind of rickety with a 7:31 first mile, and think I will just go with whatever I get, and perhaps wrap it up at 6.5. My second mile is 7:07, and I figure, hmm...maybe a mild progression...let’s see...
I end up going 7.25 at 6:29 overall, splitting 7:31, 7:07, 6:44, 6:24, 6:13, 5:54, 5:42, 1:24. Felt great the whole way. Averaged 5:56 in miles 5, 6, and 7. Was not expecting this at all, as I was almost falling asleep on the drive home. The 5:42 is my fastest mile in a long time.
I run best when no one is looking..and when nothing is prescribed or pressing.
And the cool weather is here...
Starting to get excited...must forget that Saturday’s race is a race...
forgot to mention to JB - congrats on JB #3!
DW, glad you have more energy and are learning more about what might be giving you troubles.
Congrats to Mrs. Stone. Glad to see someone in that household putting in an honest effort.
M - 6
T - 8
Th - 8
F - 6.5 w/ 6 x 20s hill sprints
Total: 28.5 miles
Missed a couple days due to newborn syndrome. Kiddo is doing pretty well, though, so I think some increase will be possible.
Come on JB ... if gonna talk some smack gotta roll in with a week better than this ^^^^
runrincerepeat wrote:
Come on JB ... if gonna talk some smack gotta roll in with a week better than this ^^^^
I am happy to be fair game. But gotta agree with RRR on this one. Last week I put in 26 miles in 5 days of running. You put in 2.5 more miles and you’re talking smack?
I’m very happy to see that your wife delivered baby number three. And it’s good to see that somebody in your household is still putting in the work also.
Howdy all! Thought I'd pop back in now that I'm starting to run again, and of course present the wiser people here with a question.
Background first - started my return to running back in the beginning of January. By mid March I was marathon building and averaging 70-80mpw once again. Ended up with some sort of injury (theory from PT is a Tibial stress reaction) and considering racing was gone decided to just take six weeks off. Started back up running a couple weeks ago utilizing the standard post stress rx prescription; day 1 of 4 minute walk 1 minute jog, day off, 3 minute jog 2 minute walk, etc. At the point of continuous runs now of 30-40 minutes every other day and after a week we get closer to more normalized running frequency and volume building.
Here's where I'm a bit stuck. What should running look like after I'm back to more normal volume, let's say 50mpw? Should it resemble a "base phase" with easy pace stuff, some strides, maybe some hill sprints, and light tempos? Should that wait longer and it's more all easy stuff for a while? If that's the case then how long should that be maintained before switching gears?
Certainly willing to be patient with the come back but I do suspect some of our trail races this winter racing season will still go on as scheduled and I wouldn't mind jumping into some with some decent fitness if possible.
TIA.
I typed this up as a post and it seemingly vanished so I decided to just drop it in here.
I think we can all agree that JB and Stone are both bums right now, but their wives seem great.
Anyway, here's my week last week:
M - off
T - off
W - off
T - 5mi
F - 3mi
S - off
S - off
Total - 8mi
JB is sleep deprived, I'm cutting him some slack. Mr Stone's on the up and up. 8 mi Vic? Are you coming off of an injury?
[quote]Victor Nightingale wrote:
I think we can all agree that JB and Stone are both bums right now, but their wives seem great.
Anyway, here's my week last week:
M - off
T - off
W - off
T - 5mi
F - 3mi
S - off
S - off
Total - 8mi]
/
Victor Nightingale wrote:
I think we can all agree that JB and Stone are both bums right now, but their wives seem great.
You were always the level-headed one in the group.
Well. Stone still needs to kick to the finish line ...
Victor's week looks a lot like my training log. I've often put the emphasis on the RECOVERY and REST days! My current schedule is just three runs per week, and improvement has been steady since June. Dropped another TWO MINUTES off my weekly 7-mile progression run today. Fun!
Over the decades I've enjoyed many "comebacks" after long periods of no running. The joy is in seeing the improvement. One of my favorites was in 2016. Most weeks included only one or two runs, and plenty of recovery days, of course!
Starting 22 weeks before the marathon, I jump-started the training with an 11-mile slog, then rested for six days. The second week, two runs (4 and 7 miles), and so on, listed below.
I included four "long runs," starting with an 18-miler in the 15th week.
On marathon day, I was more than 15 minuted BELOW the BQ time, with a 2-minute negative split (actually even splits considering 2 minutes lost at the 7th-mile port-a-john).
-----------------------------------------
Couch to BQ in 22 weeks
Runs each week (in miles)
11.8
4.6 -- 7.0
5.0 -- 11.8
4.6
11.8 -- 4.5
10.0 -- 2.0
4.6 -- 10.0 -- 5.0
10.0 -- 5.0
5.0 -- 12.0 -- 4.6
15.0
2.0 -- 2.0
4.0 -- 7.0
2.0 -- 2.0
4.0 -- 7.0
18.0 -- 7.0 -- 8.0
20.0 -- 6.1 -- 5.3
15.4 -- 6.5 -- 7.0
3.0 -- 23.0
7.0 -- 9.0 -- 4.6
20.0 -- 6.0 -- 15.4
5.0 -- 4.6 -- 9.0
4.0 -- MARATHON
On marathon day, I was more than 15 minutes BELOW the BQ time
I should say ALMOST 15 minutes. BQ was 3:40 for my age group. I ran 3:25:26