You were up early Stone. I feel like a bit of the thread loser being the first post every week.
I’m happy with my week. For whatever reason the last few months have clicked from a consistency and health standpoint and I feel like I am starting to see real gains. T workout on Monday is the first time I have legitimately felt like I was in the 5:20s for threshold pace. Long run on Thursday felt really strong as well. 5:40-5:50 pace is feeling like 30k pace for me at the moment rather than M pace but I think that is OK.
I am debating doing 1 more 10 day cycle of R work rather than the planned 2. This basically means moving from an R/T/M rotation to and I/T/M rotation for 30 days before peppering in a 3k and 5k TT. There are still a good number of 4x200R reps inside the T sessions so the pace doesn’t completely disappear. I figure it may be smart to take advantage of the fitness while the weather is still somewhat stable in November.
M - 12 total. 3.5 up, 5x1600 w/ 1:15 rest (5:33/5:30/5:26/5:28/5:19) + 6x200 w/ 200 jg (31/32/33/32/31/31), 2 down.
T- 9 @ 7:34
W - 10 @ 7:19
Th - 14 as 3E+3x(3M+1E) @ 6:20 overall. M segments 5:54/5:46/5:47, 5:47/5:50/5:43, 5:43/5:49/5:33.
F - 6 @ 8:05. Active recovery.
Sa - 8 @ 7:17. Torrential downpour.
Su - 9 @ 7:09
Total - 68 miles
RRR 6ft 179
Goal. PIVOT to a HM on Dec 12. Small affair with hills.
Solid week. Turned to T work.
40 miles in 5 days. ( was going to be 47 but missed Monday w sore back. Overdid the dead’s on Sunday)
Q1) 9 miles total including on the roads 2T (5:55-5:56) 2.5 min rest 1T (6:00) 75s rest 1T (5:55) 80s 1T (5:46)really that was more CV to end it.
Q2) 12 on the roads. 3T straight (6:07-5:57-5:49) + 6x200 w 2mins rest wanting to finish all my runs strong.
3 lifting days. Legs (squats and dead’s) 1 push and 1 pull. Maintenance lifting.
Solid week. Time to get that mileage up to 50 steady w a couple 55-60 peaks of feeling perfectly healthy. See if I can crack 1:20 just on that routine.
Ready to see some kick a$$ weeks.
Male, 42, 5’11”, 183 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
Average easy paces this week: 8:00 - 9:07/mile
M - Rest
T - 6+
W - 10. Pacing duty. Including 10 x .6 miles (6:56) with :75 walk/jog recoveries.
Th - 9. My workout. Including 3 x 1.5 miles with .25 mile recovery jogs. The 1.5 miles were internally run progressively as .5 mile each at 6:47 / 6:15 / 5:46 averages.
F - 8
Sa - 5+
Su - 14. 80:00 very easy. Then 1:00 on / 1:00 off until done. Roughly 6:30-7:00 pace for the ons. Ran the last minute hard at 4:57 pace.
Weekly Total: 53 miles
YTD total: 1,337 miles
Just trying to keep things moving in the right direction. Still need to lose at least another 8-10 lbs for training to get more comfortable. But it’s coming.
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: 1:33:30 - 1:35:00
M - Rest
T - 6+
W - 10. Including 10 x .6 miles (6:56) with :75 walk/jog recoveries.
Th - 6
F - 9
Sa - 6
Su - 14. 80:00 easy. Then 1:00 on / 1:00 off until finished. Roughly 6:30-7:00 for the ons, 8:30-9:00 for the offs.
Weekly Total: 51 miles
YTD Miles: 2,093 miles
Wednesday’s workout was her strongest since the marathon TT last month. 4 weeks left to make 7:05-7:15 pace as comfortable as possible.
M, 45, 5'9, 140-ish?
Old PRs: 16:30/34:20/2:44
Most recent race: 21:59 5k last summer (oof!)
Current goal: stay healthy and consistent through the winter and look to take the next step forward in the spring.
M 1:00 Robert’s Hill trails easy with 4 x sledding hill steady and 4 x hill strides on the road at the trailhead. Felt pretty good.
T 1:05 Fitzy’s trails easy. Chilly, rainy, fun. Very pretty in the woods. Felt a little tired.
W Didn’t get a run in
Th 1:10 Sawmill Hills from Bean Farm easy. Icehouse into the middle loop. Not super sharp but ok, and completed the loop in less time than I expected.
F 1:15 Sawmill Hills from Sugar Shack easy. Gloomy day, felt kind of tired, but not too bad. A good amount of steep climbing on the back ridge and far hill, then back Wild Side.
Sun 50 Fitzy’s from Moose Lodge – mostly easy but picked it up and put in a little flyer down Boggy Meadow (gravel road) coming back. Chilly, in the 20s.
Ballpark 5:20 for the week. (No watch - took clock time at start and finish and rounded down to the nearest five minutes.)
Have a great week everybody!
M61, 5'11", 174 lbs
Since mid-June I've consistently run three days a week, generally short progression runs. It's a balancing act, trying to manage chronic knee issues while gaining/maintaining a basic fitness level.
Prior to June, I took many months off. Last race was a 5K in August 2019. Weight ballooned to a lifetime high of 190. It's good to have made progress on that front.
OCT 10-16, 2020
Sun -- Off
Mon - 7.7 miles @ 8:16 avg (9:11, 8:51 ... 7:44, 6:50)
Tues - Off
Wed - 4.0 miles (8:50, 8:13, 8:02, 7:36)
Thur - Off
Fri -- 6.0 miles (9:09, 8:23, 7:57, 7:47, 7:23, 7:07)
Sat -- Off
TOTAL: 17.7 MILES
Fitness gains through the summer were substantial. Initially, I couldn't break 9 mins for a mile. Still improving now, but gains have slowed. Continued weight loss will help ("normal" weight is 170, marathon weight was 160). Beyond that, I may try adding a fourth run day, every other week (thanks for the suggestion, gfmph).
going faster miles an hour wrote:Old PRs: 16:30/34:20/2:44
Most recent race: 21:59 5k last summer
Just noting that our PRs are similar, and our most recent races, too: 21:07 5K for me in Aug 2019. Let's look forward to a healthier new year.
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 (61, light rain, windy)
Tu: 10 @ 7:15 (57 + 55)
We: 10 @ 7:11 (56 + 49) hills*
Th: 10 @ 7:24 (60 + 53)
Fr: 10 @ 7:12 (58, light rain) track tempo**
Sa: 10 @ 8:03 (53 + 41)
Su: 10 @ 6:54 (51 + 43)
Total: 70 miles
*2+ E, 8 x 30” hills, 2+ E, 8 x 30” hills, 2+ E
**Track 6400m in 21:13, splits: 5:21, 5:20, 5:18, 5:14. Track pretty flooded. Probably a little too fast, but that’s okay.
Estimated 2,001 miles on my Adidas Boston 8s. Right heel worn well into the midsole. Upper detaching. No protection from rocks and debris. Time to put an end to this farce.
Allen - Nice work and congrats on the improvement. Just continue with doing things by feel and you will stay on the right path. Your rest and recovery have been key. Same with me.
Me: M51, 5’6”, 125
Harrisburg Marathon, 11/7
M: off...too cold, dark, rainy...went back to bed
T: 13.13 in 1:26:31 (6:35 pace)...late afternoon flyer...7:15, 7:04, 6:54, 6:48, 6:45, 6:44, 6:34, 6:29, 6:12, 6:15, 6:06, 5:53, 0:48...in the hills
W: 11.25 at 6:59.6 overall...AM after PM...heavy legs...6:43, 6:46, 6:32, 1:38 to finish
F: 12.5 at 6:47 overall...6:37, 6:29, 6:23, 6:15, 3:04...breezy and not much pep
Sat.: 20.5 at 6:40 overall...combo route...through town, and then hills toward end...7:31, 7:26, 7:03, 6:49, 6:36, 6:40, 6:52, 6:46, 6:38, 6:43, 6:32, 6:33, 6:36, 6:30, 6:30, 6:24, 6:25, 6:21, 6:22, 6:17, 3:04...in complete control, nothing forced or pushed...6:36 split in mile 13 was super—went over “the hump” and lost only three seconds from previous split...
57 miles in four runs
Last 12 weeks: 50, 53, 31, 46, 50, 51, 56, 51, 59, 65, 73, 57 = 53.5 avg.
Be well, boys and girls...
Haven't checked in for a couple weeks (maybe months). Seems like many of you are still getting after it.
Had the last round of my club's virtual fall race series. Was a hilly 10k, weather was ~40, windy and sprinkling rain.
Course started out uphill and into the wind, clicked off 6min pace for the first two miles and was feeling great, just 1 more uphill mile into the wind and then I get a tailwind to come back downhill.
Mile 3 has the courses biggest hill and when I got to the top I was hyperventilating and had to back things off to keep my breathing under control.
Rest of the race was just trying to keep at a pace where I could take steady deep breaths
Ended up a couple seconds under 40 when I went through 2mi thinking I had a shot at sub 36, lol.
Next up for me are some adventure runs, graduating in December, new job in January, and hopefully lots of snow for skiing.
HHW: You said it best, keep that consistency up! That downpour run sounded horrible. I think your reason for doing 1 more week is a good idea. I bet the weather for you gets worse quick as the year goes on.
RRR: good luck on the build. looks like you have a great base to pivot. Q1 day is solid!
Stone: Things look to be coming back quick. Still got some speed hanging around!
Going faster: good luck with the winter training goals. hardest time of year for a lot of us I would bet
Allen: excellent progress since the summer. It is always nice when coming back from time off and seeing the quick gains. Wish it was just as quick when in better shape haha
Sub6: well done track tempo. Those shoes more than did their job haha
OR: Very nice on the long run! Seems you are ready to roll!
No current goal
Mon: 13.75 easy
Wed: 11 (Fartlek)
Thurs: 12.5 easy
Fri: 7 easy
Sat: 16.5 (Tempo)
Sun: 10 easy
Wed: 1-2-3-4-5-4-3-2-1 minutes on with 50% time recovery. 5:36avg "on".
Sat: HM Tempo. First 6 around easy tempo effort, next 6 around aerobic tempo effort, last mile around LT effort.
M, 23, 5'8/165
HM 1:21 (only recent PR - March 2020 )
Goal: JFK 50
M - 4 @ 7:49 EZ + lift
T - AM 8 @ 7:15 (w/2x2mi @ 12:37/12:18, 4:00 jog b/w), PM 4 @ 8:21 shakeout
W - 8 @ 7:53 EZ + lift
TH - 10.1 @ 8:06 EZ
F - 8 @ 8:11 EZ + lift
S - 16 @ 7:22 (12 EZ @ 7:20-8:00, 4 steady 6:20-6:25
S - 7 @ 8:27 recovery
Good week for me. Super humid through Friday, then a huge break in the weather on Saturday. Tuesday felt really difficult for the pace I was getting, temp was 75deg with humidity at 95%. I wanted a 4mi tempo at 6:05-6:10, ended up breaking it up given the conditions and running on feel. Friday into Saturday, the temp dropped to 50deg and humidity disappeared. The last 4 steady on Saturday could've easily been extended to 8-10mi, 6:30 felt like MP effort. If I would've done the 2x2mi on Saturday, I'd have expected to run mid-11s. First run over 11-12mi in months. Bowl of cheerios beforehand and no food or water during.
Hopefully 3 more good weeks, then a 2 week taper. No idea what I'm getting into with this 50 miler.
M 24 6' 137ish (need to get back to 133)
PRs: 1:58* 4:12* 8:25* 15:00 32:52
Monday: [email protected]:13
Tuesday: AM [email protected]:49 PM [email protected]:52 treadmill
Wednesday: [email protected]:14
Thursday: AM [email protected]:19+6x15 second strides LUNCH: [email protected]:08
Friday: AM [email protected]:39 PM [email protected]:36
Saturday: AM [email protected]:40+4x15 second strides+5x8 second hill sprints PM [email protected]:13
Sunday: [email protected]:04
Total: 62 miles+ 1:37 on the bike
Week One done. Rarely felt good but we're building now! This training block will be anywhere from 12 to 20 weeks hopefully aimed at the 800 and mile, though my primary indoor track races have been cancelled, so I'm not sure what I'll end up trying to peak for. Probably will just train as the winter allows me.
rucker - A nice week for you with the 71. As for me, I appreciate your comments and am feeling more and more as if I am ready to roll...
Correction...I meant npurdy, not rucker...but best wishes to you too, rucker...
M43, 5'10 154 lb
Coming off of back to back 100+ mile weeks. I cut Saturday’s run short because I felt something tweak in my right knee. Iced it and took some ibuprofen. Decided to take Sunday off as a precaution. This next week will probably be a down week due to some very early morning conference calls at work throwing off my normal routine. The following week will also likely be a down week due to some travel to see family.
Side note, I just ordered a pair of Saucony Endorphin Pro’s. We’ll see how those feel.
Mon #1 - 12.3 Miles @ 7:01
Mon #2 - 4 Miles @ 7:13
Tues #1 - 7 Miles @ 7:38
Tues #2 - 8 Miles @ 7:29
Wed #1 - 10 Miles @ 7:45
Wed #2 - 5.7 Miles @ 7:30
Thurs - 12.3 Miles @ 7:24
Fri #1 - 12.2 Miles @ 7:22
Fri #2 - 4.1 Miles @ 7:05
Sat - 5.1 Miles @ 7:35
Miles: 80.8 Miles
Stryd Running Stress Score: 559
HHW - I'm always jealous that you can jump in so quickly! FWIW, I like your proposed plan of transitioning slightly early to the I/T/M since you have the 200s in the T part.
RRR - nice week for you.
Stone - nice progress for you and a great workout for Mrs. Stone.
GFMAH - I think I've said this before, but I love reading your descriptions of your runs - they are fun.
Allen1959 - good to see you posting! I hear you on the balancing act, though I'm a bit younger than you.
Sub-6:00 - that is a LOT of miles on a shoe. I think the most I've ever hit is 800 miles on a pair.
Outside runner - nice week for you.
pewow - some races just go like that. If you can't have the race you want, at least get a good story out of it.
npurdy1112 - good week with nice balance.
rucker - I think it is very hard to run an effective tempo in those conditions. You really have to split it up.
Seppo Kaitenenn- nice week!
BHViking - hope the knee clears quickly. FWIW, I have a pair of the Endorphin pros. I like them, but not enough to swap them in for the Next%s. But it's all a matter of preference, I suspect.