BHViking wrote:
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
M51, 5’6”, 124 (not so burly)
M: off
T: off
W: off
T: off
F: 6.25 at 7:23 overall...legs sore
Sat.: 9.25 at 7:02 overall...7:37, 7:30, 7:12, 7:07, 6:58, 6:54, 6:51, 6:42, 6:36, 1:40
Sun.: 2.43 at 7:09 overall...7:23, 7:12, 2:47...run interrupted by need to poop
17 miles
That was a rough one today. Hope I am not getting sick. Knees are sore. Strange the way it comes and goes.
By the way...I do not consider 6’,0”, 175 to be “burly.” It is certainly not burly for regular people. For a runner perhaps, but most 6’0” regular people (at least in America) seem more like 210 or more.
Happy running!
I wish I was. 175! That’s my goal race weight these days ha
Interestingly enough I have gained weight this cycle but seem to be running better than ever.
Up from 6’2” 180 (+\- 5 pounds) to 190 or so.
I’ve come to the conclusion I’m just going to stop worrying about weight.
highhoppingworm wrote:
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.
M/41/on the heavier side :)
Goals: None really other than keeping some semblance of fitness. Might do a 5K TT before the end of the year
Monday:
Run: 8.2 easy; Bike: 15 easy
Tuesday:
Run: 8.1 moderate with workout - 4 x 2k with 2 mins recovery. Ran the reps at 6:45 pace - felt comfortably hard. Didn’t need to dig too deep.
Wednesday:
Bike: 15 easy
Thursday:
Run: 9.1 moderate with workout - 8 x 75 secs uphill sprints. I was dreading the workout, but finished it feeling decent. Don’t know if this is the right length of the interval to support stride power and strength endurance. Any advise is appreciated
Bike: 31..with 26.75 miles easy. The rest of the 4.25 miles was hard as I decided to try to PR on the local climb here (1400 ft in 4.25 miles). Attempted to go under 30 mins, but failed and finished in just under 31 mins. The burn in the quads was real - have not known that kind of muscular burn while running.
Friday:
Run: 8 very easy. Was absolutely trashed from the 2 big efforts on Thursday.
Saturday:
Run: 16.5 easy. Still slightly trashed from Thursday. Really started to feel the fatigue after 12 miles or so, but continued as I had to get back home.
Sunday:
Bike: 44 miles flat and easy.
Run miles: 50+
Bike miles: 100+
I have been wanting to hit this combination of mileage for run and bike for some time now. This might not be sustainable for me though - I am still searching for the right combination of running and biking. Also, definitely overdid the intensity on my run and biking this week, so have to scale it down.
Taking a recovery week this upcoming week with maybe just one moderate long tempo type run and one hilly bike ride. Will keep other runs and rides super easy.
Ya. Thanks for this workout Stat. It has become my go to as far as a final confidence builder before a target TT. Not sure why I like it so much but it seems to leave me feeling spry a few days later.
M, 23, 5'8/165
Recent PR: 1:21:10 hilly HM (March)
JFK 50 Miler in less than a week.
M - 60' (8:28) recovery + Weights
T - 60' (7:57) easy with striders
W - 60' (7:50) + Weights
TH - 68' (8:17) muddy trails
F - 2h4m (8:06) trails/dirt roads. Nutrition test for next weekend.
S - 7.72 (7:46) easy with striders. Felt great after the long day the day before.
S - Off.
Total: 53.68mi, 7h13m
Year: 2,199mi
Decided early this week that I wasn't comfortable with my nutrition plan for this 50 miler, and wanted to test out a race vest/Maurten powder. I know after the 3 weeks with no long runs that my prep hasn't been great, so I'm relying on a good base of mileage this year and prioritized building confidence over tapering. I ended up feeling great at my goal HR range for a little over 2hrs. Felt great on my easy run the next day too, so I took Sunday off at the risk of pushing it. First day off running since early October. Taper this week, probably 60min/50/40/30/30 leading in. I don't want to taper too much and feel stale.
This is really for anyone who wants to respond, but I figured I would post this question here as most of you have many more miles under your legs, and aren't as novice as I am.
I have about the next four months to base train. I plan on just keeping relatively stable volume throughout the period (70-80 MPW), with mostly aerobic workouts with "easy speed" sprinkled in. Is there anything I should avoid during this time period, I want to get fit but not overcook myself as this is a pretty long base phase.
cocoon wrote:
Thursday:
Run: 9.1 moderate with workout - 8 x 75 secs uphill sprints. I was dreading the workout, but finished it feeling decent. Don’t know if this is the right length of the interval to support stride power and strength endurance. Any advise is appreciated
I've always felt a bit of a pop in flat speed after any extensive work in the hills
Had a good week
70 miles
2 key workouts
3x1 mi @ 545, 4x800 @ 2:42
14 mile 7 ez / 7 "conversational cruise" which ended up being 6:15s with the last mile 5:45 uphill 60 feet.
I'm feeling optimistic about breaking 1:18 on 12/6
coleiolio wrote:
This is really for anyone who wants to respond, but I figured I would post this question here as most of you have many more miles under your legs, and aren't as novice as I am.
I have about the next four months to base train. I plan on just keeping relatively stable volume throughout the period (70-80 MPW), with mostly aerobic workouts with "easy speed" sprinkled in. Is there anything I should avoid during this time period, I want to get fit but not overcook myself as this is a pretty long base phase.
highhoppingworm wrote:
Interestingly enough I have gained weight this cycle but seem to be running better than ever.
Up from 6’2” 180 (+\- 5 pounds) to 190 or so.
I’ve come to the conclusion I’m just going to stop worrying about weight.
I always thought this way and ended up with 4 stress fractures in 14 months. At some point getting to light can be a liability for some people.
Will add my congrats for Mrs Stone and her PR HM under the duress of COVID. Nice work. i agree that those who put up good performances in 2020 deserve some extra respect.
I definitely have some spare weight but I am beginning to seriously doubt I could get to 170 and still be healthy. Some people just have different body compositions.
Male, 27, 6’4”, 146 lbs
PRs: 4:54 mi to 2:47:14 M (2018)
Upcoming Races: 50M 11/21/20, 5k 11/26/20, 5k 11/28/20 (?)
Mn - 5.25 @ 8:15s
Tu - 4x400 2x200 + WU/WD = 7
Wd - Off
Th - 11 @ 7:15s
Fr - 2x2400 + WU/WD = 11
Sa - 7.5 @ 7:10s (Ithaca)
Su - 9 @ 7:50s (Ithaca)
Total - 51
Tu - 79 79 78 80 35 36, Fr - 8:55 8:56 (trainers)
Just starting to feel into the routine of training and working out which is a shame because my race is this coming weekend. Assuming I recover fine I will not plan to take a bunch of down time after the race, hopefully just one low mileage week after.
highhoppingworm wrote:
I definitely have some spare weight but I am beginning to seriously doubt I could get to 170 and still be healthy. Some people just have different body compositions.
RunnerSam wrote:
Upcoming Races: 50M 11/21/20, 5k 11/26/20, 5k 11/28/20 (?)
M/37/145/6'0"
PRs: 16:16 5k (2020), 9:30 3k (2020), 4:43 Mile (2020)
Upcoming: Probably a 5k TT
M: 6 miles at 7:03
Tu - 12x400 - 3.3 WU, 1.7 CD - 400s (77, 72, 73, 73, 73, 74, 74, 74, 72, 70, 70, 70)
W - 10 at 6:52
Th - 8 at 7:08
F - 10.1 at 7:03
Sa - 18.5 at 7:34 (ran with a few folks, one of which is training for her first marathon)
Su - 7 at 7:21
Total 70.4 miles
Alright week. The workout felt great, the first rep was really just feeling out this road as it was done on a straight stretch of well lit road at night. After that, kind of got in the groove. Goal was 74-75... The long run on Saturday was good, but by the end of it, was pretty much ready to stop running. I've run long before, but at this pace I think time on feet was becoming a lot for my body. It was a full 2:20 running, so although not particularly fast, I think it was wearing on me. Funny, I've felt better on 16 milers at 6:2x pace, the last two or so miles on this run were a slog. Maybe should have thought about fueling to keep up the energy.
On to another week!
