Hope everyone had a good week. Saw some good stuff on Strava for those on it.
35/M/6’2/180-185 lbs
Goals: 5k in 15:3x, 3k in 8:5x, 1600 in 4:2x
Last week of a 2 week interstitial period before kicking off a Daniels 5k plan. Goal was to relax and enjoy myself, make 5:50 pace feel easier working up to some longer stuff (10M, 3x3M etc) and get used some 200s on the track. Felt like I did all of those things and actually feel like I have picked up some fitness in the last couple of weeks.
My easy pace is creeping up. I am a bit conflicted as I always saw this as a bad thing when training for longer events but it seems to be working for me. Perhaps as more structured workouts are introduced it will slow down naturally.
M - 10 @ 7:12.
T - 8 total. 6 up @ 7:10 + 4x200 w/ 200 jg @ 34/33/32/32 + 1 down.
W - 10 total. 3 up @ 7:07, 5M @ 5:40/5:45/5:43/5:43/5:50, 2 down slow.
Th - 9 @ 7:26.
Fr - 9 total. 7 up @ 7:00 + 4x200 w/ 200 jg @ 31/33/32/32 + 1 down.
Sa - 15 w/ Overall avg. 6:29. 3 up with some strides + 4x(2M+1E) as 5:44/5:46,7:08,5:51/5:54,7:32,5:58/5:40,7:27,5:52/5:41,7:17.
Su - 6 @ 7:45. Recovery.
Total - 67 miles
Male, 42, 5’11”, 187 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
Average easy paces this week: 9:00-9:37/mile
M - Rest
T - 6
W - Rest
Th -6.5. Last .5 mile “run to the barn” (6:29).
F - 6
Sa - 5.5
Su - 10+. Pacing Mrs. Stone and crew. Including 6 mile alternating tempo as 6 x (.6 miles at 7:37, .4 miles at 7:00). Felt good.
Weekly Total: 34+ miles
YTD total: 1,195 miles
As GT put it a couple weeks ago, jogging is starting to suck less. Surprised how good I felt today. Hope everyone else had a great week.
Mrs. Stone’s week:
Female, 45, 5’6”
PRs: 21:20 (2016, 2019), 1:36:43 (2019), 3:28:24 (2019)
2020 TTs: 21:29, 1:34:54, 3:21:37
Next race: Run the Vineyards HM (11/15)
Goal: TBD
M - 6+
T - 6
W - 7+. Last 3 miles 8:00–>7:20.
Th - 6+
F - 6
Sa - 5
Su - 10+. Including 6 mile alternating tempo as 6 x (.6 miles at 7:40, .4 miles at 7:10).
Weekly Total: 47 miles
YTD Miles: 1,943 miles
First week back to training since the marathon TT. She and her friends found a small, local half marathon to race in mid-November. So we’re going to do a small build toward that.
RRR 6ft 182
Goals - 5k in December. Mile TT sometime en route, lean up and get faster
45 miles total
+ 2 maintenance lifting session and some Easy single speed miles
Q1) 9 miles total including 3x mile on road. 5:43-2mins-5:32-3mins-5:31
Q2) 12 miles as 2E -3hills (good pace) -2.5 flat and downhill moderate tempo -1.5 uphill grind at survival pace-2miles hard tempo run to barn home-1mile jog cd
Solid week. Another 4 miles uptick in mileage. Six days of running. Stayed on the road and likely will for another week or two before hitting the track for a 5k buildup to second weekend in December. 12 miles was longest run six the fractures last October.. felt good but kicked my A$$. Being on the heavy side really becomes noticeable on hills and runs more than 9 miles. 175 would be a good race weight for myself imo
The milers felt pretty smooth. I figure I am in about 17:2x shape in a race.
Have a good week people!
Hey everybody!
M, 45, 5'9, probably 140-something
PRs from my twenties: 16:30, 34:20, 2:44. Most recent race was a 21:50-something 5k last summer. It was cross-country in mid 90s temps and significant humidity, but nevertheless, got a ways to go.
Goals: Have fun, get fit.
Had been dealing with recurring injuries for a while. The shutdown this spring actually seems to have helped me get un-injured, but left me distinctly out of shape. So, just looking to do a little basic conditioning, stay healthy through the winter, and set myself up for next spring. (Looks like the local racing scene won't really be back before then, anyway.)
My running has been almost all on trails and without a watch (times are from car clock when I start vs. when I get back rounded down to the nearest five minutes). So distance and pace are kinda who knows but probably not real far, not real fast at this point. Basically trying to gradually build volume, keep things mostly pretty mellow, and put in a little work on the hills. Things seem to be starting to come back.
M 55 Robert’s Hill trails – mostly pretty easy with 4 trips up the old sledding hill and a couple of quick hill strides on the lower loop. Chilly, not fully awake, but felt ok.
T 1:00 Fitzgerald Lake trails easy – out to the dam, around the lake loop, around the knot, and back under the pines. Crisp fall day, felt ok, nice to be getting back to the point where I can get out for an hour and not have it feel too long.
W 1:00 Sawmill Hills from the Bean Farm – mostly pretty easy with a push up a longer gradual climb. Milder temps, not fully awake. Caught my toe on something and took a tumble coming back, oddly enough at almost the exact same place where I did the exact same thing a couple of weeks ago, but this time going down instead of up and scuffing up the left knee instead of the right one. Ouch.
On the positive side, made progress figuring out the new route I've been working on. (Didn't get lost this time.)
Th Took a day off. Knee a little banged up.
F Giving the knee another day and catching up on other stuff.
Sat 1:05 Sawmill Hills from the main trailhead – up the ridge, out to the cliff, and back. Took it mostly pretty easy, felt a little stiff but not too bad. Mild, foggy, leaves beginning to turn.
Sun 25 jogging and strides on athletic fields. Just looking to get in a little low-key stride maintenance on a flat surface. Not quite cool enough to be clammy, not quite warm enough to be muggy. Felt a little eh but ok.
Some nice work here. I like that Saturday LR, hhw.
M51, 5’6”, 125
As for me, I am trying to keep things rolling along. With the cooler weather, the paces and distances are starting to come along. Will look for an Oct. or Nov. half or full not too far from home.
M: 9.25 at 6:28 overall...felt great on a cold morning...7:17, 7:07, 6:46, 6:31, 6:23, 6:19, 6:08, 6:06, 5:49, 1:25...full progression
T: 11.33 at 6:34 overall...felt strong again...in the hills...7:14, 6:57, 6:43, 6:37, 6:41, 6:39, 6:32, 6:23, 6:17, 6:21, 5:59, 1:57...late afternoon run
W: 10.5 at 6:59 overall...heavy legs...AM after PM...finished 6:46, 6:50, 6:46, 6:37, 3:04
T: off
F: 16.51 at 6:37 overall...hilliest route...7:36, 7:18, 7:00, 6:44, 6:45, 6:42, 6:48, 6:33, 6:25, 6:26, 6:22, 6:20, 6:23, 6:16, 6:22, 6:12, 3:03...best run in a long while...6:20.8 avg. in last 8 mile splits
Sat.: 11.5 at 6:51 overall...sluggish in first few miles, but finished okay...6:38, 6:41, 6:33, 6:31, 6:26, 3:11
Sun.: off
59 miles
HHW: Way to keep it rolling. I like the introduction weeks youve done. keep it up!
Stone: Good to see things are coming back smooth so far.
Mrs Stone: Looks like she recovers pretty well from the marathon!
RRR: like the goals. lean and get faster!
OR: Looking good man! Be interested to see what you can pop off in a good race with competition and fall weather
Goal: Get legs back to feeling better. Deferred the 50mi to 2021.
All easy miles this week. Last week my legs took a beating on my LR. Decided the best thing to do was take a break. Another week of easy then a few weeks of building miles back with strides and short tempos.
I dont know what to go for next. I have a deferred spring marathon first week of April I could do. I just dont know if I can make it that long before a goal race again. With winter coming soon training outside can get rough (Indiana).
npurdy - I like what you are doing. Thank you for the input. I agree completely...a good race with competition and fall weather. Would like to have that opportunity. What do you think—half or full? Happy running...
Official goal race on calendar today. 12/12 a 5k. 16:3x or bust.
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 @ 6:47 (43F)
Tu: 10 @ 6:16 (70 + 47)
We: 10 @ 5:59 (52F)*
Th: 10 @ 7:13 (75 + 53)
Fr: 10 @ 7:20 (70F)
Sa: 5 @ 6:23 (55F)
Su: 15 @ 6:52 (73 + 67)
Total: 70 miles
*Nice progression, 6:43, 6:37, 6:16, 6:02, 5:58, 6:02, 5:45, 5:40, 5:32, 5:21.
Spent most of the week in Michigan, and drove back to D.C. on Saturday.
outsiderunner wrote:
npurdy - I like what you are doing. Thank you for the input. I agree completely...a good race with competition and fall weather. Would like to have that opportunity. What do you think—half or full? Happy running...
OR: I would say half. That is just personal preference. I would want to be doing more 20-22+ mile runs and depending on when in Oct/Nov that may be cutting it close to build and taper. But at the same time youre already running 16+ wouldnt take much to get up there. For me race location, course and competition could make the choice easy.
Nice. My goal 5k TT is 12/13
Female, 46, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: ??? need to get healthy first
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
63 miles, 1000 yards of swimming, and 3 hours of pool-running
M: 60 minutes pool-running and upper body weights/core.
T: 12 miles, including a track workout of 4x1200m, 2x200m in 4:57, 4:49, 4:54, and 4:58, and then 43 and 44. Recoveries between 2:50 and 3:20 for the 1200s, full recovery for the 200s.Followed with leg strengthwork, 500 yards swimming, and streaming yoga.
W: 12 miles (9:15), followed by drills, hill strides, and streaming yoga.
Th: Upper body weights/core and 65 minutes pool-running.
F: 12 miles, including a tempo workout on the roads of 4x1.5 miles at tempo effort with 30 second jogs (10:25, 10:21, 10:13), then full recovery before 2x200 with 80 second jogs (48, 48 - I suspect the 200s were marked long on the road). Followed with leg strengthwork and 500 yards swimming
Sa: 11 miles very easy (9:26) plus drills and 6 steep hill sprints, followed by streaming yoga.
Su: 15 miles progressive, split as first 5 averaging 9:27, next 5 averaging 8:30, next 5 averaging 7:31, plus mile cooldown. Followed with streaming yoga, leg strengthwork, and 55 minutes pool-running.
Serendipitously, the PT I am working with did Tuesday's track workout, and we're about the same pace right now (she's a low-3 hour marathoner, but coming back from a long break). So she very generously kept an eye on me as we did the workout together, and pointed out after the last 1200 that I was leaning way far back when I ran - very different from my previous form. So I started tilting forward in what felt very exagerated, but rapidly felt more normal, and things started feeling much smoother, so yay.
In other news, on Thursday I got my MRI results back (I had the lumbar area and the right ankle done). The lumbar back came back surprisingly good - no obvious issues there. But the ankle....the ankle looks HORRIBLE. To the point where the doctor thought they had mixed up images. The highlights are:
1) "severe posterior tibial tendonitis with longitudinal split tears involving the distal 9.0 cm, moderate grade at the level of the talus and calcaneus, with mild tendosynovitis"
2) "Chronic high grade anterior talofibular ligament sprain, with at least partial tear."
(and there's a lot more relatively minor stuff).
And just so we're clear, this is an ankle that burns some at times, but is not currently hurting when I run or walk. I do sets of 25 single calf raises with it, and sets of 10 single leg hops on it as one of my running drills. All of those are currently pain free, though the right ankle is slightly weaker than the left, and I struggle with one legged balance poses on that leg. According to my doctor, that report would normally be associated with someone who is not physically capable of running - I should be struggling to do a single calf raise. So something's off here.
Since nothing in the MRI appears to be acute, nothing hurts, and I've been seeing progress over the last few weeks, I'm just going to keep training for now (my PT agrees with this plan. The plan is to get into a fancy ultrasound place to double check the MRI results. And then I'll probably do a round of PRP on the ATF ligament (and maybe the post tib) to try to fix stuff up.
HHW - it's a cliche, but the most important thing is that easy pace is easy, not that it is fast or slow. When I'm fit, I'll have a lot of variance in my easy pace, depending on what I did the day before, weather, route, etc. It's good to see that you are worried about your easy pace being too fast, rather than too slow, though :)
Stone - the comeback continues. And it's good to see that Mrs. Stone is right back at it. Can you share which half she's targeting? I might try to make that one.
RRR - good quality there.
GFMAH - I love how relaxed you are about the pace/time of your runs. Good for you!
OR - this cooler weather has been nice.
npurdy - some smart decisions.
Sub-6:00 - good week. It's a shame you came back to DC about the same time the warm weather did....
All good points, npurdy. I weigh these things carefully, especially since I am not getting any younger. I am actually favoring Harrisburg right now, even though it is a full. Would like to have a little more time to prep for a full, but Nov. 7 is not too bad. Plus, marathon pace seems to be a natural happy zone for me.
DW - Agree on the cooler weather. No doubt, it makes me feel stronger. Let the good running begin. Your ankle report is weird and baffling. It does not make sense that you could run on that. You had another good week, too.
darkwave wrote:
Stone - the comeback continues. And it's good to see that Mrs. Stone is right back at it. Can you share which half she's targeting? I might try to make that one.
Sure, no problem, here’s a link:
https://runsignup.com/Race/NJ/Williamstown/RuntheVineyardsCorkHighBottleDeepHalfMarathon?aflt_token=EZnEDCiIAbEP0IXNk3reBNJGJev1hmeLComments:
HHW: Solid week. The 200s are a good thing to have in the mix. About the pace on easy runs: I agree with darkwave and would add that it’s not uncommon for easy run pace to pick up when workout stress goes down (and vice versa). Basically the difference between “easy” and “recovery.”
Stone: Definitely nice when bread and butter runs start to smooth out and feel more comfortable. Starting to get there myself. Hope Mrs. Stone has a successful half marathon cycle.
RRR: Looks like the running fitness is coming back.
OR: Hurray for cooler weather! Hope you find a good race this fall.
NP: Smart decision to take a step back and get things right.
Sub 6: Very nice progression indeed.
darkwave: Solid week of training. Interesting about the mid-workout form adjustment. It’s funny how running form can be very amenable to deliberate tweaks in some ways and very resistant in others. (Thinking of Smoove’s experiments with cadence among other things.) And very weird about that MRI.
I think the laid-back approach is the right way to go for me right now. Honestly just at a place where I need to work on building up very basic fitness and let things take the time they take. (And try not to bounce myself off the ground too many times...)
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
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!