Male, 42, 5’11”, 183 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
M - 10 @ 8:40
T - 10 @ 8:35
W - 10. Including 5 x 1 mile (6:19) with :60 passive recovery.
Th - 10 @ 8:44
F - 10 @ 8:37
Sa - 14 @ 7:07
Su - 6 @ 8:43
Weekly Total: 70 miles
YTD total: 1,563 miles
Hope everyone else had a great week.
Stone! You beat me to the first post.
Ok week for me. TT on Tuesday was a bit of a downer but workout Friday and long run this AM are leaving me feeling confident I can pop a good 5k next week. Inspired by OR I think I decided to give a marathon TT a shot in late November/early December. Some of you may remember I bombed my only attempt back in February. Starting up running my life goal was to break 3. I think I have a shot at that even without putting in the required work. Interested in whether you guys think I’ll be able to fake it.
M - Off. Sick.
T - 10 total. 3.5 up, 3k TT in 9:08.34 (3:00.3/3:07.5/3:00.4), 4.75 down.
W - 10 @ 7:15
Th - 8 @ 7:39
Fr - 11.5 total. 4x400 w/ 200 jg + 1600T w/ 400 jg + 4x300 w/ 200 jg + 1600T w/ 400 jg + 4x200 w/ 200 jg. 66/68/66/66, 5:33, 48/50/47/49, 5:35, 32/31/31/29. Felt awesome.
Sa - 10.5 @ 7:34
Su - 12 @ 6:32. Felt really strong.
Total - 62 miles
Pretty lukewarm on this effort. Not disappointed with the time per say but the execution was sorely lacking. Pacing is really essential in these solo TTs and I just didn’t have it.
I was feeling a bit under the weather on Monday so I took the day off. I felt better in the AM so decided to give the TT a shot. Walking down to the track decided that my A goal would be 9:10, B goal would be 9:05 and C goal would be 9 minutes. This seemed like a pretty good distribution for a distance I have never run before based on some of my recent workouts.
Felt solid during the warm-up, put on a new pair of mango colored Next%s, walked across the infield to the starting line and put a Gatorade at the start so I could see it in the dark. I did a few strides down the backstretch before taking off into the night.
When I glanced down at my watch at 400 and saw 66 turn to 67 I had a bit of an “oh crap” moment. I slowed down over the next 600 and came through the first 1000 in a touch over 3 minutes.
This is where I made my mistake. Although the first 1000 was on pace, it came off a fast first 400 so I really needed to pick it back up for the second 1000. Instead I lost concentration and just kind of floated through the next 2.5 laps. Coming through 2000 I saw 3:07 and immediately knew my A goal was out the window.
I kept it together for the last 1000 and was able to throw a bit of a kick at the final 300 or so but was mentally a bit dejected honestly. Last 1000 was another 3 flat and change.
All-in-all I’m reasonably pleased with the time. It was a 2020 goal to break 10 in the 2-mile and I think this is a comfortable enough conversion to check that off the list. Still, I may not have had a sub-9 in me but definitely felt like I could have shaved 5 seconds off of this time if I just ran a bit more intelligently.
Monday : 77 min/10.33
Tuesday : 20 minute threshold effort (45 min/6.42)
Wednesday : 30 min/4
Thursday: 45 min /6
Friday : 30 min / 4.13
Saturday : 2.85 WU + CD, 5k XC in 15:59.3 (5:06-5:07-5:46 for 1.12)
Sunday : off
36.86/4:23
going to get back running an hour a day next week. keeping it easy, then the following i will add in doubles and start my winter of malmo training. going to try to get strong this winter, and hopefully shoot for a 9:35-9:30 3200 this spring. lofty goal, but i would rather aim high and miss then aim low and hit dead on.
I’ll be honest with you Coleiolio. I don’t think that is a lofty goal for you based on the 16:30 training thread you have going. I think with a good winter of training and some focus on faster stuff you can spank 9:30. If I was a youngin’ with your work ethic and talent I would be dreaming of 9:2x and maybe even 9:1x right now.
Just my opinion.
RRR 6ft Burly 37yrs old
Next up ?!
My week was nothing special. 40 miles of mostly easy running and 3x lifting.
Me and my buddy are pulling the plans to race that HM in December. I’m not feeling that great training wise last couple weeks for whatever reason. Covid is getting out of control in the Midwest So 2020 will just be a raceless year for me. We are planning to do a 13.1 TT together in December. Go after his PR of 1:22:x to end 2020 on a high note.
My plan is to go into a base phase and get ready for spring and summer 2021. 60 mpw in singles and some doubles on 6 days of running. And quite a bit of lifting.
Hope everyone is staying safe and healthy and having Fun on the run.
M61, 5'11"' 173 lbs
NOV 8-14, 2020
Sunday-Friday: Off
Saturday: 7.7 miles @ 9:14/ mile (9:29, 9:02, 9:05 ... 9:20, 9:30)
Third week of just a single run (work commitments, lack of daylight). One more week like this, then back to 3-runs-per-week schedule.
It's been interesting to see how fitness has fared during this step-back. Four weeks ago, 12 miles at 7:48/mile. One week ago, 4 miles still at sub-8 pace, but a HARD effort. Yesterday -- still expecting 8-something pace, but not a single sub-9, and faded badly.
It will also be interesting to see how quickly (or slowly) fitness will rebound. Good news is that my weight has remained stable.
Have a great week.
Thanks for the advice on that. Definitely makes me motivated knowing that may be a possibility.
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
Lighter week- lowered mileage a touch and took a break from the faster stuff, stuck with steady runs.
M: easy, 7M
T: easy, 10M
W: strength, shorter progression (easy->5:50), 8M
T: easy, 8M
F: strength, med long run progression (easy->6:05), 14M
S: off, —
S: long run with 15M steady pace (sub-6:00), 20M
11/15 Total 67 (6d)
11/08 Total 72 (6d), LR=19
11/01 Total 74 (6d), LR=23
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: 2,819 miles / 46 weeks / 270 days
1:34:28 officially.
A fair, flat course but some tight turns and tons of leaves on the bike path which was used for most of the course. And a lot of exposed sun and wind - all solo running - once they left the bike path for the last two miles.
She’s very happy, as this is about a 2 minute official HM PR.
M, 45, 5'9, 140-ish
Old PRs are old
Current goals: Coming back from a couple years of recurring injuries, so primary goal right now is to stay healthy through the winter and build up a foundation of general fitness.
M Running around but no running.
T 1:00 Fitzy’s trails easy – lake trail and the loop. Felt ok.
W 1:05 Robert’s Hill trails – 2 x quarry loop easy, 6 x sledding hill steady, 2 x hill strides on the road at the trailhead. Felt pretty zapped starting out, but habit kicked in and felt ok by the time I was doing the hills (even stepped up from four reps to six).
Th 1:30 Sawmill Hills trails from Bean Farm easy – out to the Park and back. Cool, light rain, legs felt good the whole way. Longest run in quite a while. Navigational note to self: found my way around the back of the far hill on Doghouse (?) and made the connection to climb back up to the Park, but missed a connection halfway up the “snakes” and ended up finishing the climb up the “ladder” instead. I’ll figure it out next time. (Maybe.)
F 1:10 up and down the trolley track. Things kind of went sideways with what I was trying to do so switched it up and ran a lighter fartlek that ended up going pretty well – 90 strides quick then jogging into easy running until I felt ready to go again. Pickups felt smoother than last week, and legs felt pretty good - not beat up - after.
Sat Didn’t get out – wife not feeling well.
Sun 1:05 Sawmill Hills from the main trailhead easy – out to the cliff and back. Chilly, 20s, not great footing – where wet leaves tend to stick to the ground, frozen leaves tend to slide. Nice view with the trees bare, though. Felt ok.
Total about 5:40 (running without a watch - took time at the beginning and end and rounded down to the nearest five minutes)
There were times when it felt like this was going to be a pretty half-baked week. Didn't get out on a couple of days that I intended to get out, had a couple of runs (W and F) that started out in a somewhat dubious fashion. Nevertheless, ended up with my longest run and highest weekly total of the current "comeback" cycle, and feel like things are gradually coming along overall, so gotta be happy with that.
Have a great week, everybody!
The Stone Cutter wrote:
1:34:28 officially.
A fair, flat course but some tight turns and tons of leaves on the bike path which was used for most of the course. And a lot of exposed sun and wind - all solo running - once they left the bike path for the last two miles.
She’s very happy, as this is about a 2 minute official HM PR.
Excellent news! Congratulations to her!
Thanks for the shout-out, darkwave.
Mrs. Stone’s week:
Female, 45, 5’6”
PRs: 21:20 (2016, 2019), 1:34:28 (2020), 3:28:24 (2019)
2020 TTs: 21:29, 1:34:54, 3:21:37
Next race: Local 5k (11/28)
M - 5 @ 8:56
T - Rest
W - 7. Including 3 x 1 mile (7:01 / 6:50 / 6:45) with :60 passive recoveries.
Th - 4.5 @ 9:30
F - 4.4 @ 9:35
Sa - 4 @ 8:48
Su - 13.1 mile race (1:34:28).+ light warmup/cooldown.
Weekly Total: 40 miles
YTD Miles: 2,281 miles
Really strong running today, especially given the course and conditions. Any official PRs that can be had in 2020 deserve extra consideration in my eyes.
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 @ 6:35 (52, fog, eagle)
Tu: 10 @ 7:28 (55)
We: 14 @ 6:54 (66, rain, eagle)
Th: 10 @ 7:46 (67, rain)
Fr: 10 @ 6:54 (50)
Sa: 6 @ 7:29 (45, hilly, Staunton VA)
Su: 10 @ 7:33 (56)
Total: 70 miles
highhoppingworm wrote:
I’ll be honest with you Coleiolio. I don’t think that is a lofty goal for you based on the 16:30 training thread you have going. I think with a good winter of training and some focus on faster stuff you can spank 9:30. If I was a youngin’ with your work ethic and talent I would be dreaming of 9:2x and maybe even 9:1x right now.
Just my opinion.
I'd agree with HHW. From what I can remember, when I was helping out with a high school team back in the day, several of the guys we had run under 16 for 5k in cross went on to run under 9:20 for 3200 in the spring. (Admittedly small sample size.)
M43, 5'10 154 lb
Mon - 11 Miles @ 6:59
Tues - 14 Miles @ 7:11
Wed - 14 Miles @ 7:09
Thurs - 14 Miles @ 7:07
Fri - 14 Miles @ 6:49
Sat - 14.3 Miles @ 6:48
Sun - 14.5 Miles @ 6:57
Weekly Totals
Miles: 95.8 Miles
Duration: 11:11
Stryd Running Stress Score: 695
First week back to training! Had a meeting about indoor season and was told I will most likely be running the mile/3k this season. We have a pretty competitive team for these events so we can see how it goes. Over the next 8 weeks, the goal is to average 60-65 miles a week as a build up.
M - 6 miles @ 6:41
T - 8.1 miles @ 6:56 (over 500 ft elevation gain in first 5 miles)
W - 6.3 miles @ 6:36
Th - 9 miles @ 6:31
F - 7 miles @ 6:10
Sat - 2 WU/CD, paced 1400m in 4:20 for a girl (she ran 4:59), and then 800m in 2:18 for another race.
Sun - 9.5 miles @ 6:25 (prog. to 5:50s); felt fine aerobically, started to feel pain in my right hip
Miles: 49.5
Honestly, for coming back from a week off I feel really fit for where I am at right now. Looking to bump up to around 57 next week probably then keep it at 60 for a couple weeks. Goals coming soon
Slow Miles, Slower Bests wrote:
First week back to training! Had a meeting about indoor season and was told I will most likely be running the mile/3k this season. We have a pretty competitive team for these events so we can see how it goes. Over the next 8 weeks, the goal is to average 60-65 miles a week as a build up.
So fun to read stuff like this. Just like the old days...
***
My week:
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 Marathon
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
45 miles and 2:30 hours of pool-running
M: 9 miles (8:55) plus an easy mile on the track to calibrate foodpod, followed by upper body weights/core.
T: 12 miles easy (8:53), including a track workout of 2x800, 1600, 2x800, 2x200 in 3:07, 3:08, 6:23, 3:05, 3:02, 43, and 42. ~2:30 recoveries after the 800s, 4:50 recovery after the 1600, full recovery for the 200s. Followed with leg strengthwork and yoga. PRP injections in afternoon.
W: Off
Th: Off
F: 45 minutes pool-running and upper body weights/core.
Sa: 9 miles easy (8:54), drills and two strides, yoga, and 50 minutes of pool-running.
Su: 14 miles, with the first 12 easy to moderate (progressing from 9:52 down to 7:12), followed by 2 miles cooldown (stopped my watch at 13.12 and reset it so that I had an official "half-marathon" time). Followed with streaming yoga and 55 minutes of pool-running.
I did my second round of PRP injections in my right ankle on Tuesday, so that meant two days on the couch and then easing back into things. The ankle feels fine. However, I belatedly realized that...when you do PRP, they take a lot of blood. (they pulled about 180 ml; 450-500ml is standard for a blood donation). No surprise that I've felt tired with a slightly elevated heart rate when running for several days after each PRP session. With that knowledge, I decided to keep Sunday's run easy to moderate.
As an aside, I ended up unintentionally registered for two virtual half-marathons (Mankato and New Jersey). I totally forgot about them until medals and other schwag showed up in the mail. Since I was pulling back on stuff this weekend anyway, I decided just to pause my watch at 13.12 miles today and submit that as my "race" to each, so that I could keep the medals.
(I'm normally NOT a medal person. Promise.)
M 24 6' 134
PRs: 1:58* 4:12* 8:25* 15:00
Monday: 6@7:34+strides+sprints PM 4.8@7:31
Tuesday: 10x2on/1off (5:53) 11 total PM 4.3@7:00
Wednesday: 4.2@7:55 PM 4.3@8:05
Thursday: 8@7:34+strides+drills PM 4.2@7:14
Friday: 7 mile subtempo (5:47) 11.5 total PM 4.2@7:12
Saturday: 3.6@8:20
Sunday: 15.2@6:55
Total: 82.3 miles in 9 hours, 48 minutes. My biggest week of running ever. Getting back acclimated to altitude and building a nice base.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2024 College Track & Field Open Coaching Positions Discussion
Running for Bowerman Track Club used to be cool now its embarrassing