Goal for the week was to get back to somewhat normal volume, get in a bit of easier quality to prevent my fitness from atrophying and just have some fun to reset ahead of this 5k cycle. Same general plan for next week with just a bit more volume and a couple of 4x200R w/ 200 jg on the track post easy days to get the legs used to running 33/34 second 200s.
Goals before the new year:
5k: 15:3x
3k: 8:5x
1600: 4:2x (maybe?)
M - 8 @ 7:18. Progression down to 6:45.
T - 8 @ 7:07. Progression down to 6:30.
W - 10 @ 6:46. 4 x 1M/1E. M miles were 5:56/5:59/5:49/5:54, off miles averaged 7:15ish.
Th - 8 @ 7:17. Progression down to 6:37.
Fr - 8 @ 7:20. Progression down to 6:47.
Sa - 12 @ 6:28. 3E + 3M + 2E + 3M + 1E
7:42/7:19/6:48 + 5:47/5:44/5:44 + 7:20/7:06 + 5:51/5:44/5:40 + 6:48.
Su - 7 @ 7:48. Recovery.
Total - 61
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
M - Rest
T - 4
W - 6. As 6 x (.85 miles @ 8:00-8:30/mile, .15 miles @ 5:45-6:00/mile).
Th - 5
F - 4. Including 2 miles at mechanical marathon effort (7:09). Aerobically, that’s probably still closer to 15-20km effort.
Sa - 6
Su - 8. Last mile “run to the barn” (6:57).
Weekly Total: 33 miles
YTD total: 1,161 miles
Hope everyone else had a great week.
Coach Jeff - I may get one of the books you mentioned to me in the other thread. If you had to recommend just one, which would it be?
RRR 6ft 183. A young 37
Goals - run a Mile TT , get to 175, increase mileage to 50-55mpw and run a fast winter 5k
Decent week for me. The First workout I may have over cooked it a tad but felt good to get after it.
41 miles total (first time 40 or more since October) . 4 lifting sessions
Q1 ) 4x800 3 min rest 2:36 (80-76) 2:36 (79-77) 2:35 (79-76) 2:37 (80-77) -4:15 rest- 3x400 2mins rest 74-73-74 + 3x200 34-36-36 1:30 and 1:45 rest. 10 miles total.
Q2) 200-400-800 and bagged the track work. Just a beautiful morning and wasn’t feeling it. Instead did 90 mins total long run w 20ish mins of MP tempo into progression last 2 miles. Felt great.
First workout I got 5000 meters of work at 5:14 or faster pace basically. Was feeling really good and I think it shows that my 5:10 mile PR is soft. Second workout just wanted to get around town and see stuff on a 52 degree beautiful morning and not hamster wheel around the Track. Got 20+ mins away from track and realized that I left my oakleys sunglasses on the chain link fence.. I turned and started scooting back at MP or maybe a tad faster at times. Got there the SGs were still there and I was 2ish miles from home so hammered it back until the end was 5k pace or faster. Felt good. Longest run since last October before all the stress fractures.
I need to get the weight lifting down to 2x a week maintain mode while I lean out... but it’s so addictive. We shall see. 41 miles is a trend in right direction. May stay off the track this week and up the mileage with a couple road tempos and reload for an October mile push into a 5k block.
Hey fellas,
Been away for a while, but thought I'd jump back in at the back of the pack.
Stats, such as they are:
M, 45, 5'9, 140s?
Long ago PRs: 16:30, 34:20, 2:44
Not a lot of recent racing
Took some time off when things got crazy in the spring and then started up running again in July. At this point I'm back up to running five days a week, generally between 45 and 60 minutes, almost exclusively on trails. Gradually starting to feel a little more fit, but definitely a ways to go.
Past week:
M 45 Robert's Hill trails (shorter loop with a good hill)
T 1:00 Fitzgerald Lake trails (not as hilly)
W 1:10 Mineral Hills trails (hilly trails with a couple of good climbs)
Th took a day off
F 1:00 Sawmill Hills from Bean Farm (not as hilly)
Sat took a day off (overslept and then didn't get out)
Sun 45 exploring trails, mostly woods roads - worth checking out but probably won't make the regular rotation
Mostly running easy, but working some of the hills, and a few fartlek pickups here and there.
Training plan: For the time being, I'm going to be working on building a good weekly routine: mostly trails, mix of hilly and not as hilly, a little fartlek and a few good efforts on the hills. I'll have to adjust when hunting season starts and depending on conditions over the winter, but the general plan is to get fit enough to build things up a little more next spring. (And hopefully do a little racing when I get to the point where that seems like a fun thing to do.)
Have a great week, everybody!
Been about 4 weeks since my last check in.
Ran 34.5 4 weeks ago, cutting my week short because of a recurrence of my osteitis pubis.
Shut it down for 2 weeks just to be safe and back seeing my physical therapist to get the joint realigned.
I started running again this week - just 3 days of 3.5 miles each, but enough to get back into things gently.
I was holding on to some secret goals (Chicago 2022 would be a new age group for me . . .), but this last stretch has proven to me that I’m probably never going to have the motivation needed to compete the way I used to and that I am more interested in being able to get out regularly for health and sanity purposes than I am in beating AJ yet again.
21 on the week with a 29mi rolling 7 day total.
Also a good amount of biking and strength.
Should have a ~5k virtual race this week for my club's series.
That’s a very solid workout RRR.
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:
?♂️
1/17 Houston Full?
M: easy, 10M
T: strength, 3x2k @ 5:00 pace (6:17, 6:15, 6:13) w 400 jog, 10M
W: easy, 9M
T: med long run, 13M
F: easy, 10M
S: off, —
S: long run, 20M
9/20 Total 72
9/13 Total 65 (6d), LR=19
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: 2,254 miles / 38 weeks / 222 days
6 days, 25.5 miles. Tuesday included six 200s in ~37s which felt great. Friday included ~8min of running sub 6:00 which hurt.
Riveting stuff.
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 @ 6:36 (73 + 64)
Tu: 10 @ 6:41 (57 + 45)
We: 10 @ 6:35 (61 + 54)
Th: 10 @ 6:12 (68 + 59)*
Fr: AM - 10 @ 6:10 (66 + 61)**; PM - 5 @ 7:29
Sa: 7 @ 7:23 (very early before driving to Michigan, 50 + 36)
Su: 10 @ 6:24 (52, sunny, perfect)
Total: 72 miles
*Bit of a flyer, finish in 5:53, 5:54, 5:40, 5:19. (And a decent eagle sighting.)
**Very similar to Thursday, finish in 5:52, 5:49, 5:38, 5:30.
Had a lot more “attack” in me than last week. Doubled on Friday because I didn’t want to count on logging 10 before Saturday’s drive. Couldn’t ask for better running weather, just wish it could be put to more of a purpose.
Didn’t comment last week, but congrats to Mrs SC on a solid marathon.
M51, 5’,6”, 125
Not the performance I wanted yesterday, but I must move on.
M: 11.5 at 6:42...in the hills...felt great...7:27, 7:10, 6:58, 6:47, 6:51, 6:52, 6:45, 6:35, 6:27, 6:22, 5:55, 2:54...in complete control
T: 7.25 at 6:29 overall...turned into a little flyer...7:31, 7:07, 6:44, 6:24, 6:13, 5:54, 5:42, 1:24...felt super...last 3.25 faster than what I did in the 5k race
W: 9.5 at 6:53 overall...6:47, 6:48, 6:44, 6:39, 6:22, 2:58 to finish...felt good
T: off
F: 5.51 at 7:18 overall...just wanted to get in some miles so as to not have two days off before the race
Sat.: 5k race (road/cross country)...18:32.9 (5:58 pace)...5th overall...went in confident, came out with zero confidence...2-mile warm-up and 4.25-mile cool down, finishing 6:39, 1:34, in anger
Sun.: 8.5 at 6:56 overall...a make-up run...jogged the first five or so, and then in the sixth mile something told me to turn it up and so I flipped the switch...7:46, 7:28, 7:17, 7:12, 7:08, 6:47, 6:29, 5:58, 2:54...another sub-6:00 finish (last 1.5 miles), even after the race, etc...what a weird talent I have
51 miles
All the best, my friends...
M 24 6' 133ish
PRs: 1:58*, 4:12*, 8:25*, 15:44, 32:52 :(
Monday: AM 6.3@7:58 PM 3.9@8:06
Tuesday: AM 4x200 6x400 2x200 8.1 total
Wednesday: off travel
Thursday: AM mile, 2x880, 6x400 10.5 total PM 5@6:28 (last 3@5:50) 15.5 on the day
Friday: AM 5.2@8:03 PM 5.5@7:58
Saturday: 10k race in 32:52/32:27 without stopping to tie my shoe (12 total)
Sunday: AM 9@8:00 PM 3.8@8:00 (planned)
Total: 70 miles in 8:25ish
So, another week, another "race." The 10k had everyone start on their own. I went in with the ambition to run around 31:30 for a solo effort on the road. I went out in 5:04 and faded as the race went on. I did win by 9 minutes but small consolation considering only a few dozen people entered. Well, I can make excuses about the topography of the course and the conditions, but I think the fundamental truth is I'm not the 10k runner I hoped I was. I should be a sub-31 guy based on my PRs at shorter distances. And maybe I could do that on a track in California with 20 guys pushing me. But for now I'm very disappointed and trying to put this behind me as a hard tempo effort.
The other workouts this week were good. So in the last 6 days I've done 2 races and 2 workouts. That may have contributed to a poor effort in the 10k. I will have to take three easy days following the race now, in line with the 1 day per 3k raced rule.
The plan for next week is a 1k time time trial on Wednesday and a 5k road race on Saturday.
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 - maybe CIM?
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
59 miles, 1000 yards of swimming, and 3:50 hours of pool-running
M: 70 minutes pool-running and upper body weights/core.
T: 12 miles, including a track workout of 2x(1600, 800, 400) in 6:44, 3:15, 94, 6:32, 3:12, 94. Recoveries were way too long (longer than the interval duration). Followed with leg strengthwork and 500 yards swimming, and streaming yoga.
W: 9 miles (9:51), followed by 30 minutes pool-running and streaming yoga.
Th: Upper body weights/core and 70 minutes pool-running in the morning, followed by streaming yoga.
F: 11 miles, including a tempo workout of 4x1 mile at tempo effort with 30 second jogs (6:55, 7:02, 7:12, 7:06), then full recovery before 4x200 with 80 second jogs (47, 43, 45, 44). Followed with leg strengthwork and 500 yards swimming
Sa: 11 miles very easy (9:30) plus drill and 6 steep hill sprints, followed by streaming yoga.
Su: 15 miles progressive, split as first 5 averaging 9:29, next 5 averaging 8:24, next 5 averaging 7:34, plus mile cooldown. Followed with streaming yoga, leg strengthwork, and 60 minutes pool-running.
Still working my way back. Taping my right ankle to mobilize the tibia as I run seems to work magic, as my left hamstring is much much improved and I can actually consistently train again. Managed to make it though a complete track workout on Thursday, plus a Friday tempo session and a legit Sunday long run. It's weird - aerobically I actually feel like I'm in good shape, and my legs are handling the distance just fine. It just feels like my body has forgotten fast running mechanics and has to relearn them. I'm guessing that will take less time than rebuilding fitness, though. I see a lot of short hill sprints in my future.
My right leg is still really unstable, though. I can balance wonderfully on the left, but struggle on the right. I checked in with the doctor who has fixed my loose ankle ligaments in the past, since I was thinking that was the issue (especially since tape helps so much), but it's not. He sent me in for MRIs of my lumbar area and right ankle, which I got on Saturday.
Like any one else, I googled "how to read your MRI" and popped the image disk into a drive as soon as I got home but....radiology is hard and I have no idea what I'm looking at. I guess I'll wait for the doctor. In the meantime, it's better to be training while waiting for an MRI report than to not be able to train while waiting for an MRI report, so....
Some notes:
HHW - hitting the progressions hard this week :)
Stone - I like the "mechanical marathon effort' phrasing.
RRR - good progress
Going faster miles per hour - welcome back! "not a lot of recent racing" amused me....
Smoove - thanks for checking in. I appreciated the AJ dig. (not that I don't appreciate AJ as well).
pewow - good luck in the virtual race (that still sounds odd)
GNR - joining you on the fingers crossed for Houston. I'm entered in the half there again, and might swap to the full.
Victor Nightingale - coming back is always hard
Sub-6:00 - Sunday was glorious here. Absolutely perfect running weather.
Outside runner - sorry about the race.
Seppo Kaitenen - I don't know you very well, but it seems to me that it's hard to make any conclusions about your strengths at the 10K distance based on a race the same week as two workouts, and with nearly 11 miles the day before.
Houston... I’m going to enter the 5k. Good spot to take a shot at a fast one. And if there is an expo I assume I will go work it anyways ...
Low week this week, felt good to get a day off. Those workouts though were a killer on the legs and the long run went really well. First race in this upcoming week (4 miles) and hoping to go as close to 20:00 as I possibly can.
M - 7.2 miles @ 7:18 + strides & plyometrics
T - 2 WU/CD,
Workout: 1600 @ 8k, mile tempo, 1200 @ 5k, mile tempo, 800 @ 3k, 400 all out (2 mins rest)
Splits(Goal) - 5:09(5:12), 5:19(5:15), 3:38(3:36), 5:10(5:15), 2:20(2:16), 60
W - off
Th - 8 miles @ 7:13 + strides & plyometrics
F - 2.5 WU/CD, 5 mile tempo @ 5:36 (very mushy grass 1 mile loops) + 2 x 250 (39-38)
Sat - 7 miles @ 7:17
Sun - 10 miles @ 6:44 (prog from 7:50 to 5:35)
Miles: 48.6
Good low week with big session on tuesday, but felt good throughout the session. The speed in my legs is starting to come back and hopefully I can hit my goals for the season.
runrincerepeat wrote:
Houston... I’m going to enter the 5k. Good spot to take a shot at a fast one. And if there is an expo I assume I will go work it anyways ...
Fingers crossed. It seems like a lifetime ago that we were hanging out in Houston this past January.
Darkwave: You're probably right, came into the race a little fatigued. Nice week!
HHH: Excited to see what you can do focusing on shorter distances!