Goal: 1600/3000/5000 TTs around Thanksgiving
PRs: 5000 - 15:56, HM - 1:16:40
Pretty solid week for me. M and R paced workout both left me feeling like I am making progress at those speeds. Especially the R paced workout. Surprised how much easier 66/67 felt this week than last week. I am thinking I have an outside shot at hitting 4:28-4:29 in a 1600 TT in early November if I have a good day. Hard T workout tomorrow. Hope everyone had a good week.
M - Off. Stayed up late to watch Eagles destroy 49ers.
T - 14 as 3E+4M+2E+4M+1E. Overall avg. 6:28. 5:52/5:52/5:46/5:45, 7:27/7:32, 5:51/5:51/5:50/5:45 for the main part of the workout. No real issues. Just kind of cruised.
W- 10 @ 7:22.
Th - 8 @ 7:23.
Fr - 11 total as 3.5E+6x(200R+200jg+200R+200jg+400R+5
400jg)+1.5E. 32/34/67, 32/33/67, 33/33/66, 33/33/67, 33/33/67, 33/33/66. Very pleased with how even everything was. Jogs were very slow (10 minute pace).
Sa - 8 @ 7:29. Overslept.
Su - 10 @ 7:11.
Total - 61 miles/6 days
Pretty good week overall. Some quality on Tuesday, long run on Saturday consisted of some pacing duties for a teammate of mine who is training for a marathon in December.
M - 7 @ 701
Tu - AM 5 @ 6:58, PM 2.5 up, 5 mile tempo at 5:35, 1.5 CD
W - [email protected] 706
Th - 6 @ 722, hurt my back again while running. Something seized up and just couldn’t take a deep breath without keeling over in pain. Still got through it.
F - [email protected] 713 - beck felt better than day before. Rolling and heat
Sa - 17 total - 8 easy, 6x1mile on track (630, 630, 630, 620, 6-5, 610). Pacing a friend on the track for a marathon workout. She is super fit, has a race in December. She was going to do CIM, but think her alternate is now Gulf Coast.
Su - 8 expected. Getting out later.
Total - 71 miles
An easier week with really just one quality day. The long run was not as hard as my normal progressive 16 miler, but it was really nice to switch it up, and at the slower pace (7:30avg) I ended up in my feet for the longest I’ve ever been in a run (2hr 7min) so maybe some different benefit.
On to the next week!
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
M: easy, 10M
T: strength, 800(2:30) 1200(3:44) 1600(4:56) 2000(6:04) w lap jog, 9M
W: easy, 10M
T: med long run, 13M
F: easy, 8M
S: off, —
S: long run, 3 x 3M Steady (5:45 pace) w 1M easy jogs, 17M
10/11 Total 67 (6d)
10/4 Total 73 (6d), LR=20
9/27 Total 71 (6d), LR=20
9/20 Total 72 (6d), LR=20
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: 2,467 miles / 41 weeks / 240 days
RRR 6ft 179 (hit sub 180 Friday morning)
Goals : Run More Fast 5k in Winter (if there is one)
41 miles this week. 3x Lifting and some Easy Biking
Q1) 11 total including 5 mile Tempo w buddy. 6:33-6:11-6:09-6:09-6:06
Q2) 12.5 total including 3 warmup [email protected] pace (49-50s) (aborted TT) [email protected] mile pace (2:33-2:34) 3 easy 1T (6:02) 1easy 1 hard (5:48) jog cd
Okay week. Good tempo. Dropped miles after building to 45 and holding steady. Slight reduction before pop to 50 and hold there. Aborted the 800, legs didn’t have pop but I think that was an excuse and I was being a big you know what. So I got angry and did a couple 800s at mile pace and then the rest. Basically only reason for that haphazard workout was punishment, or so it seems. But still longest run since I broke 1 year ago next Saturday. So still a good fitness building week.
Onwards we march.
Male, 42, 5’11”, 185 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
Average easy paces this week: 8:26 - 9:35/mile
M - Rest
T - 5+. “Four Gears Workout” 20:00 continuous as 5 x (One minute each at 7:29 / 6:58 / 6:39 / 6:18).
W - 10. Pacing duty. Including 6 mile continuous alternating tempo as 6 x (.4 miles at 7:33, .6 miles at 6:54). The last .2 miles of the last fast segment was a “go” (5:40).
Th - 6
F - 5
Sa - 13. Pacing duty. Including 2 x 4 miles (7:38 / 7:23) with 1 mile recovery jog.
Su - 8+. Including pacing a 5000m TT (20:11).
Weekly Total: 48 miles
YTD total: 1,284 miles
Tuesday was a re-introduction to light quality for me. When I am in shape, one of my favorite workouts to do is “Five Gears” (One minute each at ~ Honest / Moderate / Marathon / HM / 5k) for 5 to 8 reps. I probably only have about 3 to 3.5 of those gears right now. But it’s a start.
The rest of the week was easy running and a lot of pacing duty for Mrs. Stone and some of my other athletes.
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)
M - Rest
T - 7
W -9+. Including 2.4 mile alternating tempo (.4 miles at 7:40, .6 miles at 7:05), .75 mile recovery jog, 1.4 mile alternating tempo (.4 miles at 7:40, .6 miles at 7:00), .5 mile recovery jog, .4 miles at 6:55.
Th - 6+
F - 5
Sa - 13. Including 2 x 4 miles (7:38 / 7:23) off 1 mile recovery jog.
Su - 8
Weekly Total: 49 miles
YTD Miles: 2,042 miles
She had to modify the Wednesday group workout due to some chest pain, but she still got in great quality overall. Saturday she felt great on the longer split tempo.
She has been having some stomach/chest issues since the marathon TT so she is getting checked by a gastroenterologist in a couple weeks. We are thinking it could be GERD or a hiatal hernia, based on symptoms and her family history. Hoping that once we find out whatever it is she can get definitive treatment/relief.
But still a solid week overall.
No goal. Bailed on the 50 a few weeks ago, it ended up getting cancelled this week anyways. I finally made the right call for once haha.
Taking a break from coaching. Take a break from formal training and save up some cash for a winter treadmill purchase. Will probably go back to my logbook from 2012-14 and see if I can find some good things to try again.
Mon: 13 (10 tempo)
Tues: 5 easy
Thurs: 11 (7 progression)
Fri: 12.25 easy
Sat: 7 easy
Sun: 16.25 (7 progression)
Mon: 6:40 avg
Thurs: Felt much harder than monday. 6:52 -> 6:08. 6:25avg.
Sun: Last 7, 7:11 -> 5:57
Good Workout on friday, wanted to ease back a little after the tough race last saturday. Racing again on this saturday, another 8k and it will be our last race before conference. I would like to be top 15 in the conference and I would probably need to be around 25:40 for that to happen. This course is going to be flat so we will see how realistic that goal is.
M - 3 miles @ 7:30, break to heat pad my achilles, 4 miles @ 6:57 + weights
T - 0.5 CD, 9 miles easy to tempo progression (7:09 to 5:34, avg 5:56 for last 8)
W - OFF
Th - AM: 5 miles @ 6:42 + strides & weights
PM: 5.2 miles @ 7:02
F - 2.22 WU/CD, Michigan Pt. 2 [2 min rec] - Kinda died towards the end, legs were sore
(5:01, 5:10(road), 3:38, 5:06(road), 2:23, 5:17(road), 1:02)
Sat - 6.25 miles @ 6:56
Sun - 10.5 miles @ 6:33, Avg. HR: 145 bpm
Going to start lowering mileage after this meet and focusing a little more on speed for the next couple of weeks in workouts to try and really feel fresh for conference. Goal this week will be as close to 26:00 as I can. Also got a new watch that says HR, so I can put that on runs and such now.
HHW: Consistent as ever. Is this a copy/past JD plan with the MP and R work (obviously made to fit your 10 day schedule) or is it stuff you pieced together? I remember doing some JD MP long runs years ago and seemed to do well with them (when I was fit haha)
Lanc: Excellent tempo! Glad the back got better (I assume based on the LR). Hope it is just a fluke/minor thing.
GNR1: Right there with ya. Who knows what the next goal is. Doing a great job staying consistent. Is your MLR just for distance or do you add anything to make it a little more of a stimulus?
RRR: Nice audible on the Q2 workout. Unless the stuff after the 800 was still planned, then well done! May go with your plan this fall/winter, hopefully find some random local 5ks to get back into the groove.
Stone: Very nice. Looks like you always have multiple days to look forward to a week between personal workouts and pacing duties. No more slacking haha.
M, 45, 5’9, 140s?
Goals: Getting back into shape
M 1:10 Robert’s Hill trails easy with 4 x sledding hill steady and 4 x hill strides, plus a loop added at the end. Took a while to wake up but fine after that. Hill strides felt good.
T 1:10 Fitzgerald Lake easy. Pleasant, a little light rain. Slightly extended the route this week. Felt pretty good.
W Didn’t get a run in.
Th 1:20+ Sawmill Hills from Bean Farm easy. Went exploring on a loop around the far hill. Fun trails but very hard to follow in places. Eventually found my way around and then took a shortcut back down Jeep Eater. Longest run in a while.
F 30 Lathrop trails easy/steady. Felt a little blah.
Sat 1:00 Sawmill Hills from Bean Farm easy. Scouted out some trails I haven’t run as much.
Sun Planned rest day
Still have a long ways to go, but legs are feeling better than they have in the last couple of years at least. (Knock on wood.)
Purdy: I copy and pasted the R/T and I workouts for the most part. The M workouts in his 5k plan basically are all 10M which is beyond my capabilities at present at my VDOT M pace so I have been working up to it by splitting it up. Will do 3x3 miles and then 2x5 miles before trying the full 10. I also had to ditch some of the workouts from the plan to make it fit within 3 months. I basically tried to preserve what I could though.
Stone - Glad to see you gearing up. Hope Mrs Stone is well soon.
Me: M51, 5’6”, 125
Harrisburg Marathon, 11/7
Trying to throw what I have at the marathon beast. Ran six days this week, five of which at the beach. Just could not run long at the beach. Do not know why. Those little rollers, one after the other, seemed endless. Gave what I had today in the longish run...here at home in the hills.
M: 11.5 at 6:39 overall...felt pretty good...7:36, 7:00, 6:51, 6:41, 6:33, 6:34, 6:30, 6:35, 6:25, 6:18, 6:20, 3:03
T: 11.5 at 6:36 overall...7:25, 6:58, 6:49, 6:42, 6:35, 6:31, 6:25, 6:32, 6:22, 6:18, 6:10, 3:06
W: 11.13 at 6:39 overall...tough run...7:29, 6:50, 6:37, 6:33, 6:30, 6:25, 6:28, 6:37, 6:33, 6:29, 6:34, 0:53...dripping
T: 11.33 at 6:44 overall...tough run...6:39, 6:30, 6:32, 6:33, 6:26, 6:20, 2:07 to finish...dripping
F: 12.33 at 6:39 overall...7:41, 7:09, 6:54, 6:46, 6:39, 6:38, 6:30, 6:23, 6:22, 6:13, 6:18, 6:19, 2:08
Sun.: 15.5 at 6:47 overall...in the hills...7:28, 7:22, 7:02, 6:57, 6:48, 6:52, 6:51, 6:53, 6:45, 6:36, 6:36, 6:31, 6:24, 6:30, 6:24, 3:09...grinding it out...felt easier than anything at the beach
Will see what I do this week. Perhaps one more assault on marathon fitness...
Be well, my friends...
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 @ 7:27 (59 + 51)
Tu: 10 @ 5:52 overall (69 + 55)*
We: 10 @ 7:21 (77 + 53)
Th: 10 @ 8:09 (62 + 46)
Fr: 12 x 400 @ 73.4 w 200 jog, 10 total (70 + 43)**
Sa: 10 @ 7:49 (64 + 58)
Su: 10 @ 7:36 (69 + 65)
Total: 70 miles
*Something like 1 easy, 8 progressive/tempo, walked for a bit (stopped my watch), then 1 easy. Splits: 6:46, 6:00, 5:42, 5:39, 5:29, 5:30, 5:23, 5:29, 5:20, 7:17.
**Reps 74.6, 74.4, 75.1, 72.8, 74.4, 73.2, 73.1, 73.8, 72.9, 72.4, 72.6, 70.9. FWIW, looks like the fastest I’ve hit this workout in recent years.
Quite a bit of tightness in my right hip towards the end of Thursday and today’s runs. Having about 1,900 miles on my “shoes” may have something to do with it...
Female, 46, 5'4", 108
Goal races: ??? need to get healthy first
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
64 miles, 1000 yards of swimming, and 3 hours of pool-running
M: 70 minutes pool-running and upper body weights/core.
T: 12 miles, including a track workout in 2x1600, 2x800, 2x400 in 6;34, 6:24, 3:07, 3:05, 90, and 89. Recoveries were about the same duration as the interval, except for 3:30 after the second 800. Followed with leg strengthwork and 500 yards swimming.
W: 12 miles very easy (9:30), plus drills and 6 hill sprints, followed by streaming yoga.
Th: Upper body weights/core and 65 minutes pool-running.
F: 12 miles, including a tempo workout on the roads of 2x2 miles at 10 mile race effort with 4 minutes jogging recovery (13:18 as 6:38/6:40 and then 13:17 as 6:38/6:39), then full recovery before 6x30 seconds hard, 60 seconds easy. Followed with leg strengthwork and 500 yards swimming
Sa: 12 miles very easy (9:09) plus drills and 6 steep hill sprints, followed by streaming yoga.
Su: 15 miles progressive, split as first 5 averaging 9:14, next 5 averaging 7:49, next 5 averaging 6:58, plus mile cooldown. Followed with streaming yoga, leg strengthwork, and 45 minutes pool-running.
Pretty happy - I'm seeing solid progress each week (which makes sense - it's easier to rebuild past fitness than to rise to a new level). I bought some ankle braces (think compression socks, but tighter and stopping at the top of the ankle) and ran with them over the weekend - my gait felt much more solid and my paces were faster for the same effort - neat. It was really nice to see that marathon effort was now sub-7:00 pace.
This was the last week of a 4 week mini-cycle. This coming Tuesday I'm getting PRP injections in my right ankle to fix up those ligaments. Then a short bit of time off, followed by building back up.
npurdy1112 wrote:GNR1: Right there with ya. Who knows what the next goal is. Doing a great job staying consistent. Is your MLR just for distance or do you add anything to make it a little more of a stimulus?
npurdy, mid week MLRs just for added mileage lately (due to recent calf issues), but plan to get back to progression style MLRs (easy->6:00 pace) like I had been earlier this summer.
Had a thought - When was the last time each of you were injured? I see a variation in training plans each week and I’m wondering if there’s any particular styles of training that are lower risk for injury than others. I had some issues myself back in Jan/Feb when I was trying to ramp up mileage too quickly, I have been keeping it pretty low stress since then and haven’t had any issues since. I am itching to turn it up though. Who else has/hasn’t had issues in 2020?
Rapid ramp in miles fall of 2018 (and let myself get to thin at 147) stress fracture in leg
Rapid rapid ramp to peak of 107 in fall of 2019. 3 stress fractures.
Took 5 months off. And haven’t had issues since. But also haven’t went over 45 miles per week since October of 2019 when the 3 fractures happen. (1 in back 2 in front pelvis) In past the cycle was rush back to run a race. Start feeling invincible. And get hurt.
Ramping up miles quickly if def risky. And as Tyler has mentioned maybe some of us just can’t handle the higher miles.
M43, 5'10 154 lb
Biggest mileage week ever for me. Back to back 100+ mile weeks.
Nothing run hard, fast or very long. Doubled nearly every day. Legs feel too sore to run fast but no niggles to speak of.
Monday was a day off work, so I did some trail running up Black Elk Peak (7244 feet). I don’t do much trail running but major respect for people who can run fast over that kind of terrain without injuring themselves.
Mon #1 - 10 Miles @ 7:40
Mon #2 - 3.3 Miles Up Black Elk Peak @ 11:16
Mon #3 - 3.3 Miles Down Black Elk Peak @ 11:06
Tues #1 - 9 Miles @ 7:46
Tues #2 - 9.4 Miles @ 7:13
Wed #1 - 8.6 Miles @ 7:35
Wed #2 - 7.4 Miles @ 7:46
Thurs #1 - 8.5 Miles @ 7:35
Thurs #2 - Run to Happy Hour! 4.2 Miles @ 6:55
Thurs #3 - Stumble Home 4 Miles @ 7:46
Fri #1 - 8.5 Miles @ 7:58
Fri #2 - 6.5 Miles @ 7:40
Sat #1 - 9.7 Miles @ 6:56
Sat #2 - Resume after talking to friends 2.7 Miles @ 6:51
Sat #3 - 4.2 Miles @ 7:24
Sun - 15.6 Miles @ 7:50
Miles: 115.2 Miles (PR)
Stryd Running Stress Score: 721 (PR)
Male, 52 yo, 5’7”, 132 lbs
Goal: 12/20/20 Taipei Marathon
The plan was to cut back a bit this on volume this week while keeping intensity up. I had an unscheduled extra day off, so I ended up cutting back more than I intended to, but this whole cycle has been an exercise in taking what I can get.
Workout 1: Wed: The T-effort progression has been a build from shorter bouts to longer and today the plan was to go for 20 minutes straight at my T effort. Unfortunately, I went out the door feeling a bit “off” in the tummy. I felt pukey after 10 minutes, and cut the rep at 12 minutes. After a one minute jog, my stomach had calmed down and I did another 4 minutes. Not exactly what I had planned, but there were things to be optimistic about. I didn’t look at pace or HR until after the run and it turns out that pace, HR, and perceived effort lined up pretty nicely. This one goes in the win column.
Workout 2: Sat: WU + 400, 800, 1200, 800, 400 + CD: Should have been on Friday, but I ended up unable to get the run in. This went extremely well. My second track session of this cycle. Perceived effort was lower than the first session 2 weeks ago while at the same time my HR got higher than in that last session... in other words, I was actually doing work in that VO2max zone. I hit my targets (based on my 2019 marathon PR) easily.
Workout 3: Sun: NOT SO Long Run: My heel was incredibly tender after the track workout. When I got up in the morning, I thought there was a 0% chance of running at all. I did the stuff I have been doing and by mid-day we were back in the tolerable range. So I decided to train my “pain tolerance” with a run on my favorite mountain road. Very, very painful at the outset, but I went out the door expecting to take it slow...to take what I could get. Things got better after 30-40 minutes, but the pain never fully dissipated. Also windy and rainy. And dark. I feel better having done the run than I would have felt taking another day off.
Total: Only 53 km
Strava Relative Effort: A low 160, but that’s ok.
It’s Monday morning now and the heel is back to it’s normal level of slight discomfort, so I’m none the worse for wear. Looking forward to a 90-100km week this week. Cheers y’all. I’m off to work.