Up early drinking coffee before my long run, so I figured I would kick things off. My body clock is used to waking up by 0530, it doesn’t know that it’s 0451 right now. Does this mean HHW is up at like 0230?...
Up early drinking coffee before my long run, so I figured I would kick things off. My body clock is used to waking up by 0530, it doesn’t know that it’s 0451 right now. Does this mean HHW is up at like 0230?...
Very close Stone. I was up at 3. Toddlers unfortunately don’t claim the extra hour of sleep.
Really strong week for me. Pretty excited to see what I can throw down in these upcoming TTs in the next few weeks (3k in two weeks and 5k in three weeks). I feel fit and definitely in PR shape but not sure by how much. I do have a 4x1600 w/ 3’ rest coming up in 6 days that should tell me something given it was the last session I ran before my 5k PR back in September. Was originally going to try a 1600 as well but I am going to scrap it and focus on getting one or two more solid VO2 max sessions in.
M - 10 @ 7:05
T - 9 @ 7:04
W - 10 total. 3.5 up, 5x1000 w/ 3' rest @ 3:03/3:03/3:02/2:59/2:59, 3.5 down. Felt strong. Always know the workout was at the right effort when the cool down is sub 8 pace and I don’t feel fatigued.
Th - 9 @ 7:20
Fr - 10 @ 7:30. First real day that felt like winter.
Sa - 8 @ 7:23. 19 degrees and icy.
Su - 11 total. 4 up, then 3T @ 16:23 and 2T @ 10:49 w/ 3:45 walking rest. Didn't do the strides as it was getting late and the track looked a bit iced over still.
Total - 67 Miles
Awesome week HHW. Looking forward to seeing what you put down in those TTs.
I've got a 10k next Saturday. Haven't run a bibbed 10k before so it will be a PR :)
Total: ~50mi
M: 48’ (5.7) - snow covered roads and sidewalks
T: 75’ (10.1) - 3mi - 5:43, 5:45, 5:52
Was going to try ~10k pace 5:55 for the 3 mi, went way too fast, oops. 21F, cold
W: 51’ (6)
R: 60’ (7.3) - easy + strides
F: 70’ (9.7) - 10x (60” @ 5:30, 30” jog)
S: 70' (8.5)
U: 30' planned
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: 7:47-8:42/mile
M - Rest
T - 9.2. 60:00 very easy, folowed by 8x (:30 fast / 2:00 very easy). 4:50 avg for the pickups.
W - 10
Th - 10
F - Rest
Sa - 11.8. Including 3 x 1 mile at current 5k effort (5:46) off 4:00 recovery jogs.
Su - 14. Last 4 miles (6:56–>6:36).
Weekly Total: 55 miles
YTD total: 1,452 miles
I had increased miles each of the last seven weeks, so I gave myself an extra recovery day this week. 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: 1:33:00 - 1:35:00
M - 1.8 (tired)
T - 5.4
W - 10. Including 7 mile continuous alternating tempo as 7 x (.6 miles at 7:02 avg, .4 miles at 7:37 avg). 7:16 avg overall for the 7 miles.
Th - 7
F - 10
Sa - 6
Su - 14. 10 miles easy, 4 mile tempo (7:07)
Weekly Miles: 54 miles
YTD Miles: 2,192 miles
Two strong workouts. Two weeks to go.
Happy getting your your back day! Love this time of year.
M51, 5’6”, 125
Harrisburg Marathon, Nov. 7
M: off
T: 6.26 at 6:20 overall...(39:37.2)...7:04, 6:53, 6:33, 6:09, 5:56, 5:40, 1:23...felt good
W: 14.5 at 6:41 overall...7:12, 7:10, 6:57, 6:54, 6:50, 6:39, 6:37, 6:42, 6:36, 6:31, 6:25, 6:23, 6:23, 6:28, 3:09
T: off
F: 10.51 at 6:49 overall...7:17, 7:14, 7:02, 6:55, 6:51, 6:51, 6:48, 6:42, 6:36, 6:23, 3:03...felt good
Sat.: 15.13 at 6:34 overall...started out with sluggish legs...in the hills...7:29, 7:24, 7:02, 6:55, 6:41, 6:44, 6:44, 6:40, 6:27, 6:21, 6:22, 6:07, 5:59, 5:58, 5:42, 0:46...felt good...over the hump at mile 7 mark with 6:44 split...
Sun.: off
46 miles in four runs
Feeling good about my running. Yesterday’s run put more wood on the fire, as did the 20-miler six days prior. Lots of race modeling going on.
Just little stuff now until the race...and hopefully good rest...and then good running weather on Saturday. Wow, I am going into another marathon. Kinda can’t believe it.
Be well, boys and girls.
R3. 37 6ft 178 (Weight trending right way)
Dec 12 hilly Half Mary
This week.
50.5 miles and 2 lift sessions
Q1) 2x2T (9.5 total) 6:02-5:59. 5:58-5:57
Q2) 13 total on the road including 2xT (5:57-5:55). 3mile tempo at HMP (6:05-6:03-6:06) 2xT (5:56-5:56). 75s rest between Ts. 3 mins before 3 mile Tempo 3.5 mins Rest after.
Solid week. Finally starting to feel like maybe I can run a half marathon even on lower miles. I’d get down to low 170s it’s gonna feel really good.
Go Steelers.
That is, happy getting your hour back day!
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 @ 7:12 (51)
Tu: 10 @ 5:56 (60) progressive*
We: 10 @ 7:25 (63)
Th: 10 @ 6:12 (60, drenching rain)**
Fr: 10 @ 7:36 (51, breezy)
Sa: 10 @ 6:59 (41, spooky)***
Su: 10 @ 7:47 (52, some rain)
Total: 70 miles
*Splits 6:55, 6:10, 6:11, 6:04, 5:56, 5:44, 5:43, 5:39, 5:30, 5:26
**Finish in 5:56, 5:14. Bald eagle swooped low over the bike trail about 10 yards in front of me at mile 3.
***A decent bald eagle sighting, but not as good as Thursday. And heard a guy explaining Galen Rupp to the group he was running with.
My diet over the next few weeks will consist of at least 50% candy. Expect bad things.
M61, 5'11", 172 lbs
Goals: Retain/regain basic level of fitness, manage chronic knee issues, maybe participate in races if they ever return. I'd like to break a 6-minute mile again some day, and finish one more marathon -- both unlikely, though.
OCT 25-31, 2020
Sun-Fri -- Off
Sat -- 7.7 miles @ 8:17/mi (8:57, 8:42, 8:17 ... 7:57, 7:29)
Busy work week and fewer daylight hours conspired against me. Yesterday's run was an easy effort, but I could feel the loss of fitness. Only three runs in two weeks after maintaining a pattern of three runs for several months.
I'm hoping to catch up with work commitments by December. Until then, probably just one run per week.
Meanwhile, it's fun to follow everyone's training. Sorry to not offer much feedback. Be well, all, and keep at it!
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:
12/13 Full
01/17 Half
M: easy, 8M
T: strength, 4xMile (5:01->4:57) w 2:00 jog, 11M
W: off, —
T: strength, med long run, easy->moderate progression (easy->5:55), 14M
F: easy, 8M
S: long run, 23M
S: easy, 10M
11/01 Total 74 (6d)
10/25 Total 66 (6d), LR=18
10/18 Total 73 (6d), LR=22
10/11 Total 67 (6d), LR=17
10/04 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) *calf strain
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: 2,680 miles / 44 weeks / 258 days
Male, 27, 6’4”, 146 lbs
PRs: 4:54 mi to 2:47:14 M (2018)
Upcoming Races: 50M 11/21/20
Mn - 5 @ 8:05s + 6 hill sprints
Tu - 9 via 4 progression 5 easy
Wd - Off
Th - 4800 tempo + WU/WD = 10
Fr - 7 @ 8:05s
Sa - 29 @ 8:50s w/ 3000ft elv
Su - 7 @ 8:30s
Total - 67
Tu - 6:55 6:25 6:09 6:15 (7:31 6:58 6:46 7:09 7:10)
Th - 6:05 6:04 5:56
ImageBearer: That’s a nice week. What’s the 10k goal? Sub 37? Look forward to the results.
Stone: Thats a good week. It always seems like fewer days with more miles in then is the best way to get in shape. That’s a solid mile workout, must be nice to see those 5s.
Mrs Stone: Solid week. I bet you crush 1:35.
OR: Great long run. Crazy how your are splitting faster 5ks at the end of a long run than you were hitting in a legit 5k race just a few months ago. Can’t wait to hear the Marathon results.
RRR: Thats a solid Q2. 7 miles of HM pace or faster is no joke. I bet you could break 1:20 right now.
Sub6: Killer 10 miler. I’ll let you guess which day I’m talking about.
GNR: What kind of 5k shape do you think you are in right now out of curiosity? I only ask because I am running a similar workout next Saturday as your 4xmile.
Runnersam: Solid consistent week. That 50 miler is soon!
OK week for me.
M Took a day off.
T 40 Fitzgerald Lake trails easy – around the fishing trail and back. Just a stroll in the woods.
W 1:05 Roberts Hill trails with 2 x quarry loop easy, 4 x sledding hill steady, 4 x hill strides on the lower loop, and 2 x hill strides on the road at the trailhead. 40s with light rain, very nice.
Th 1:20 Sawmill Hills trails easy – Bean Farm - Brook Trail - Wild Side - Kneebreaker - No Man's to the Park and back. 40s, raining, very pleasant – rain helps to pack down the leaves which really improves the footing, so I appreciate that, too. This was a really fun run, felt pretty good the whole way.
F 55 Fitzgerald Lake trails easy – fishing trail and around the loop. Snow! A little tired and slushy on the trails, but pretty in the woods.
Sat 1:05 trolley track (bike path) – progressing to steady effort up the trolley track, then 8 x 180 steps quick/180 steps jog coming back, then easy home. A little rusty on the pickups, and legs a little sore afterwards, but not too bad for where I’m at with things.
Sun Day off.
(No watch - times are clock time at start/stop rounding down to the nearest five minutes.)
Have a great week everybody!
M/37/145
M - 6.1 @7:01
Tu - 3 up, 3 mile tempo @ 5:54 (6:05, 5:56, 5:40), 1.65 down
W - 8 @ 7:03
Th - 6 @ 7:05
F - 6.2 @7:10
Sa - 4 @ 7:27
Su - 1.5 up, 13 miles (was gonna half TT with some boys)
Total - 52.3 miles
Well, was gonna half TT with a bunch of guys on Sunday, so kind of a taper week. 3 of us went in shooting for sub 74. Wasn't really a big deal to me (not really a big goal of mine this year), so went in with the thought of if they gapped me, I'd just make it my "longer" run for the week and use it as a workout. Which is what happened. By mile 5 I could tell the other guys were having good days. They are fitter than me, so I let them go, and at 8 miles I backed off and ran 6:30s in. Averaged 5:41 for the first 8 miles though, so it was still a pretty solid tempo run. Hoping to get on the track one or two more times this year for a sub-16 attempt. I think it's in the legs, just need to execute. Didn't want to dig too deep this weekend, and the thought of solo'ing the last 8 miles of a half was not enticing.
Anyway, still a good week. Going to get to some really specific 5k training, doing some 800s and mile repeats and a few tempo days over the next few weeks and then give it one last go this year.
highhoppingworm wrote:
GNR: What kind of 5k shape do you think you are in right now out of curiosity? I only ask because I am running a similar workout next Saturday as your 4xmile.
HHW, mid-low 15 if I had to guess ?♂️ haven’t focused on much speed lately so would have to run off strength, it would be fun to squeeze in a fast one before getting to much deeper in the longer stuff. ?
highhoppingworm wrote:
ImageBearer: That’s a nice week. What’s the 10k goal? Sub 37? Look forward to the results.
Yep! The various calculators said my recent 17:43 5k would be a 5:56-5:59 paced 10k (right near 36:59 or less) so that's the pace I'm going to aim for.
That said, right now the forecast calls for 20mph wind with ~35mph gusts. The course is an out and back, with a headwind for the first 5k and tailwind for the return. Course is mostly flat, outside of town (nothing to block the wind) and a very small event.
In the event that the forecast is correct, anyone have tips on how to pace? What pace would make sense to aim for into the wind on the way out and with the wind on the way back?
This is probably a good example of why I should run with a power meter that could account for wind
1) I'd have a good idea of what power output to aim for in the first place (instead of just looking at various calculators)
2) I could aim for maintaining that output into the wind (even if my pace is much slower)
3) If I'm still near that power output I would walk away encouraged that the effort was spot on even if my time is like 10 sec per mile slower than desired
RunnerSam wrote:
Sa - 29 @ 8:50s w/ 3000ft elv
29 miles! Wow!
imagebearer wrote:
That said, right now the forecast calls for 20mph wind with ~35mph gusts. The course is an out and back, with a headwind for the first 5k and tailwind for the return. Course is mostly flat, outside of town (nothing to block the wind) and a very small event.
So....since I don't really train by pace, I can't give pace guidance. But... I would suggest trying to really conserve effort the first half - if you are fried by the time you get to the turnaround, you will not be able to take advantage of the wind in the second half.
In a situation where you have a significant headwind going out, and a tailwind coming home, I do not believe even effort is the way to go. That's because you get very little benefit from extra effort going out when you are fighting the wind. Best to spend most of your energy where it yields the most benefit, which is when you have a tailwind.
Female, 46, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: Jacksonville Half-Marathon; Louisiana Full Marathon
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
64 miles, 1000 yards swimming and 3:30 hours of pool-running
M: 50 minutes pool-running and upper body weights/core.
T: 12 miles, including a track workout of 2x800, 2x1200, 2x800, 2x200 in 3:13, 3:11, 4:53, 4:49, 3:12, 3:06, 43 and 42. 2:4x-2:5x recovery after the 800s and 1200s; full recovery for the 200s. Followed with leg strengthwork, streaming yoga, and 500 yards recovery swimming.
W: 9 miles very easy (9:06), drills and 4 hill strides, streaming yoga. 30 minutes of pool-running in the afternoon.
Th: 50 minutes pool-running and upper body weights/core.
F: 12.5 miles, including a workout of 2x~2 miles in 6:47/6:55 and 6:45/6:34 with 3 minutes recovery between; full recovery; and then 2x~.25 miles with 1 minute recovery in 91 and 90 seconds. (all paces questionable due to watch reading from GPS rather than footpod. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 12 miles easy (9:02), followed by drills, 6 hill strides, streaming yoga. 30 minutes pool-running in the afternoon.
Su: 18 miles progressive, split as first 6 averaging 8:57, next 6 averaging 7:41, next 6 averaging 7:04 (GPS) or 6:53 (footpod), plus a half-mile cooldown. Followed with streaming yoga, leg strengthwork, and 50 minutes pool-running.
I felt really (and apparently looked) tired during Tuesday's workout, and had some trouble going to sleep on Tuesday night ( for me, that's an early sign of overreaching), so I deliberately slept in on Wednesday and shortened my run to get back into training balance. That seemed to help, as I felt much better the rest of the week.
My paces for my runs on both Friday and Sunday have a bit of a question mark - my latest watch tends to undermeasure distance substantially on my runs, so I've calibrated a footpod and now use that to measure distance/pace. The footpod seems to be quite accurate during track workouts (if I run 800m in lane 1, it reads .49-.50 miles). However, the watch has been losing the connection with the footpod from time to time, and relapsing to the GPS. When it does that, I get the GPS pace/distance readings, rather than the footpod ones. And there tends to be 10 seconds per mile difference between the two. My workout on Friday was run completely by GPS, while Sunday's run was based on the footpod for the first 12 miles, and then GPS for the last 6 (which were the ones I cared about the most).
On Sunday, I was able to recover the footpod data directly from the footpod post run, giving me two sets of data for the last third of the run. Of course, no way to be sure either is correct, but my hunch is that the footpod is closer to the truth. For Friday, I'll just have to go with the GPS data, and know that I probably ran a little faster than that. I guess in the end it doesn't matter - effort is what counts.
One more week of training and then I go back for my second round of PRP.