Happy with my week. Built volume and kept two days that were not easy runs (although more moderate than quality). First time hitting 80 miles where my body doesn’t feel like it is rebelling on me. Hopefully I can hold this for the next 8 weeks or so and slowly start adding more quality. Will look to extend the MLR @ 6 flattish pace to 10 miles, add some strides and increase the tempo and length of Sunday’s long run next week.
M - 10 @ 7:42.
T - 10 @ 7:38. Very icy.
W - 13 @ 6:25 overall. 2 up, 9 steady, 2 down. 6:25/6:14/6:05/6:00/6:02/6:10/6:03/6:04/6:02. Felt really good. Moderate effort.
Th - 10 @ 7:37.
Fr - 10 @ 7:39. Pouring rain.
Sa - 11 @ 7:39.
Su - 16 @ 6:48. Last 12 miles 6:30-6:45 (6:36 average). Little bit tired from poor sleep last night (teething child).
Total - 80 miles
Hope everyone had a pleasant holiday.
Monday : 8.45 AM
+ 4.04 PM
Tuesday : 2 mile WU, 3 miles @ T {5:32.2,5:30.9,5:27.7}, 3 min jog, 2 miles @ T {5:21.3,5:26.3}, 2 min jog, 1 mile hard {5:05.5} , 1.5 down <3-2-1 workout>
+4.14 PM
Wednesday : 6.76 AM
+3.99 PM
Thursday : 8.3 AM
Friday : 14.06 tmill LR w/ 7 @ 6:00 flat cycling through 1.5-3.5 incline
Saturday : 6.27 AM
+3.9 PM
Sunday : OFF
Able to feel super smooth on the threshold tuesday, almost too smooth. Did this on the river path, and decided to try and go sub 5 on the last mile but barely missed it - ran out of road and had to pull a hairpin. Sick of only hitting 65-70 miles a week. Going to put my head down these next 3 weeks before I time trial or hop in an indoor meet. I also worked 30 hours this week which was new to me, balancing running and work.
Side note : Has anyone ever been to Cedar City Utah? Planning on going out there for the month of July this summer to get some elevation training in before I have to be on campus.
Three light jogs totaling about 13 miles for me this past week. Ongoing rehab on my left side. Has traveled from hamstring to piriformis to plantar to calf at various stages this year. Will be good to turn the calendar on 2020 and invite new karma into 2021. It will be very rewarding whenever I can just get back to 100% health.
Mrs. Stone’s week:
Female, 45, 5’6”
PRs: 21:06 (2020), 1:34:28 (2020), 3:28:24 (2019)
2020 TTs: 21:29, 1:34:54, 3:21:37
M - 5 @ 9:36
T - 5.5 @ 8:54 / 7.5 @ 8:45
W - 10.4 @ 8:47
Th - 11 @ 9:04
F - Rest
Sa - 15 @ 9:02
Su - 5.6 @ 9:05
Weekly Total: 60 miles
YTD Miles: 2,638 miles
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 @ 6:53 (45, cloudy)
Tu: 5 @ 6:56 (49, sunset, conjunction)
We: 10 @ 7:16 (39, cloudy)*
Th: AM - 3 jog; PM - 7 @ 6:42 (60, rain)**
Fr: 5 @ 6:56 (36, cloudy)
Sa: 10 @ 6:54 (28, sunny and windy)
Su: 10 @ 6:36 (35, sunny)
Total: 60 miles
Didn’t hit the usual 70 (to 75) mileage for the first time since early July. Merry Christmas.
*May have seen the Famous Barnacle Goose (really unlikely, probably just bad eyesight and wishful thinking)
** Saw a fox up close (10 yards)
35/M/5-6
M - 5 @ 8:40
T - 14.5 @ 7:48
W - 6.5 @ 8:34
T - 10 @ 7:49 - 12-14 min of random fartleks of various times
F - 10 @ 8:06
Sa - 7 @ 8:06
Su - 12 @ 7:40 - 6 @ 7:20. Math says the other 6 at 8min
65 miles.
First 60+ mileage week of the year and first month above 200 miles. Feeling pretty good about that.
Happy holidays to everybody out there!
I hope training is going well for all. Nothing crazy this week, about the normal for me.
Monday- 14.01 miles 1'28"48 (6:20 avg). Hilly route
Tuesday- 13.14 miles 1'24"52 (6:27 avg). .87 miles 6'09 (7:02 avg) Hillier then the day before.
Wednesday- 14.01 miles 1'39"58 (7:06 avg). Hilly, windy and cold!!
Thursday- 13.51 miles 1'24"03 (6:13 avg)
Friday- 13.51 miles 1'22:18 (6:05 avg)
Saturday- 13.54 miles 1'26"10 (6:22 avg)
Sunday- 9.69 miles 1'06"10 (6:50 avg) and 4.30 miles 29'10 (6:46 avg)
I ran with a friend Wednesday, and a small group on todays Sunday run. On those runs I go whatever pace they are going rather then my normal runs.
96.6 miles and 5616 feet of gain on the week. 4886.6 miles on the year.
Well, almost another year finished..... Have a great week all!
M51, 5’6”, 125
A ho-hum week for me. Never felt quite right. VDOTs are lower than they should be. Perhaps less is more. Who knows...
M: 6.5 at 6:24 overall...pace never came...6:55, 6:50, 6:31, 6:19, 6:10, 5:55, 2:54...nothing special...had to work too hard for it
T: 11.5 at 6:40 overall...7:12, 7:10, 6:56, 6:50, 6:44, 6:43, 6:33, 6:29, 6:21, 6:05, 2:54...in good control...full progression...only decent run of the week
W: 10.5 at 7:08...AM after PM...legs heavy...pace never came...crummy run
T: off
F: 11.5 at 6:46 overall...hilly...6:35, 6:39, 6:39, 6:27, 6:25, 3:01 to finish
Sat.: 12.5 at 6:52 overall...in the hills...cold and breezy...6:49, 6:36, 6:43, 6:29, 6:11, 3:00
Sun.: off
52 miles
Do not know how some of you are doing runs of 15 or more. Just too darn cold for that. That 12.5 yesterday was about all I could take. Certain body parts get pretty frozen...
Female, 46, 5'4", 107
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: ?; spring marathon.
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
60 miles, 1000 yards swimming, and 2:30 hours of pool-running
M: 50 minutes pool-running and streaming yoga.
T: 5 miles very easy (9:42), upper body weights/core, 5 miles (8:40), drills and 2 hill strides.
W: 12 miles, including a track workout of 2x1200, 3x800, 400, 2x200 in 4:43, 4:40, 3:10, 3:05, 3:04, 88, 43, 41. 400m recovery after each in between 2:2x and 2:5x. Followed with leg strengthwork and 500 yards recovery swimming.
Th: 50 minutes pool-running and streaming yoga
F: 8 miles very easy (9:08), drills and 2 hill strides, upper body weights/core, streaming yoga, 4 miles very easy on treadmill (9:00),
Sa: 12 miles on the treadmill, including a ~4 mile tempo in 27:03 (4 miles at 6:46 pace according to footpod; treadmill said this was actually between 6:36-6:40 pace). Followed with leg strengthwork, streaming yoga, and 500 yards recovery swimming.
Su: 14 miles very easy (8:51), drills, and streaming yoga. Later did 50 minutes of pool-running.
HHW - Nice week. Congrats on hitting 80 and feeling good!
coleiolio - Solid week for you; I have no insight on Cedar City. BTW, your user name is surprisingly hard to spell.... :)
Stonecutter - I think the fact that the pain is moving around is actually a good thing - to me that indicates that this injury is not so much tissue damage as something that is off in your gait (at least that's always been my experience). Figure out what is off, and the injury should clear quickly.
Sub-6:00 - the Barnacle Goose is not a DC thing, is it? Or did you see one around here?
THICC Mike - congrats on breaking the 60 mile barrier.
ZM Swift - big week for you
Outside Runner - I'm guessing being female makes life easier when it comes to the really cold runs.... I did stick to the treadmill on Saturday, but that was more due to the super dry/cold air than the actual temperature.
darkwave wrote:
Outside Runner - I'm guessing being female makes life easier when it comes to the really cold runs...
You got it, sister...?
outsiderunner wrote:
Do not know how some of you are doing runs of 15 or more. Just too darn cold for that. That 12.5 yesterday was about all I could take. Certain body parts get pretty frozen...
I’m always trying different layering combinations to keep warm and see what works. I recently added compression shorts to my lower half on cold days and it seems to work well for me.
M/40/5’7”/~135
PRs 400-54/ 800-2:05/ 1500-4:17/ 5k-17:23 XC/ 8k-28:52 XC/ 10M 66:16
(a long layoff later)
2020TTs: 1M-5:54/ 2M-12:53 /10k-45:07
Upcoming Races: end of March 10-miler; Jan 5k and March 8k tune-ups
Merry Christmas ?
Week got backloaded for intensity, last 3 days were substantial efforts in their own ways. Race next Fri, next week should look a lot like this one. Hilly XC course, hoping for sub 21.
M - off
T - 10.2 @ 8:27
W - 6.3 @ 9:15
Th - too much going on to slip away for run
F - 7.2 @7:56 w/ 16x200 on/200 off (total time 29:02) on track. Good workout.
S - 9.5 @ 9:05, 10x100m strides in the middle
Su - 14 @9:16
Total 47 miles
M 25 6' 133ish
PRs: 1:58*, 4:12*, 8:25*, 15:00, 31:03
Monday: AM: 5.5 @7:17+strides+sprints PM 4.2@7:38
Tuesday: AM 10k Time Trial (31:03) 11 total
Wednesday: AM 4.5@8:00 PM 5.5@8:09
Thursday: AM 8 progression (6:13-->5:19) 5:51 avg 13.5 total PM 5.1@6:31 (18.7 for the day!)
Friday: AM 4@7:30 PM 5@7:28
Saturday: 18@5:55 (last 13.1 in 75 minutes)
Sunday: AM 6@7:48 PM 4.8@7:59
Total: 88.1 miles, another new mileage PR. Crushed my 10k PR (race report in last week's thread), did an easy subtempo, and a hammered a hilly long run, which is my longest run ever. Had numerous aches and pains but I'm keeping an eye on all of them. 4 weeks from my half marathon.
Not much to report from me. I took 11 days off an attempt to get past the latest knee malady. Pain had decreased, but 4 miles yesterday brought or back in full force. Ugh. Dunno if it's proper to do this, but, wow! just gotta share this race report from the 50+ thread. The guy is 53 years old, returning from an injury:
Happy New Year, everyone!
Seppo - Absolutely love that long run...and Thursday’s work is strong, too.
M/37
M - 8 at 7:04
T - 2.3 WU, 4 tempo at 5:50ish, 4 CD
W - 12.2 at 7:08
T - 6 at 7:17
F - 4 at 6:38
Sa - 10 at 7:17
Su - 14.5 at 6:19
Sunday long run with a few of the guys got spicy. Splits were 7:00, 6:44, 6:32, 6:28, 6:21, 6:18, 6:22, 6:16, 6:10, 6:09, 6:07, 6:04, 6:00, 5:54.
Another week. Have a bit of knee pain, stretching and strengthening is helping. No big deal.
RRR 6ft 190. 37 y/o
Goals - shed 15 lbs and run some local yokel spring races (hopefully). Cut the beer habit back to 0.
Not much again. Had a good run on Monday but calf flared up so took 3 days in a row off. It’s now 100% and feeling good in the new trainers and am on a string of 3 days in a row of 6 miles a day which I will keep up this week. Sneak into 40mpw range maybe after a long spell of working to much. Drinking to much. Eating to much. Lifting to much and running to little.
This break from work is a nice reset before the new year when I get phased into a new position at work. Will be out of the office and out and about and working from home more with the position so it should make training even easier and more flexible for me.
OR - I have a short thicker pair of half tights I but under regular half tights. Keeps everything warm down into the teens easy.
M33
2020: 10k 36:40, 5k 17:43, half 1:25:00
Total: 62.5 mi, 7h57m
M: 65’ (8.3)
T: 77’ (10.8) - 8x (2’ on, 2’ jog) @ 5:32 pace
W: 64’ (8.2)
R: 30’ (3.3)
F: 68’ (8.7)
S: 105’ (15) - 8x1mi HMP (~6:15) w/alternating 1’ and 3’ jogs.
-- 6:17, 6:13, 6:15, 6:15, 6:11, 6:08, 6:10, 6:05
U: 66’ (8.3)
Tuesday - just wanted to go hard in a workout as I've been mostly T pace lately
Thursday - an unplanned short dreadmill jog as it was -14F windchill and 20mph wind
Saturday - I did a bunch of mile repeats with generous recovery at roughly half marathon pace (the various calculators say 6:11-6:15). I could have added another few at the end and/or cut down on the recoveries.
My last HM in July was a 6:30 pace and 74F. Saturday's workout makes me think I could go ~6:15s in a HM race right now. In July I was doing ~50 mpw and the rescheduled half kind of popped up last minute so I didn't do much specific training for it. I'm currently logging 60-70mpw right now and will put in 70mpw with HM specific workouts in the spring. I'd love to drop my 1:25:00 down to a 1:20:XX
We have a kitchen reno that started this morning in addition to a funeral and an impending winter storm (maybe 4-8 inches and possibly ice before it). As such, I'm going to end 2020 with a down week and will come into 2021 refreshed and ready to go :)
M, 23, 5'8/165
M - 8.02 @ 7:56 w/5 x :15 + Cals
T - 8.01 @ 7:32 + Strength
W - 7.65 @ 7:41 w/4 x :20 hill sprint + Cals
TH - 7.15 @ 7:16 + Strength
F - 6.59 @ 7:20 w/4 x :30 + Cals
S - 7.01 @ 7:30
S - 4.2 @ 7:20 + Cals
Week: 48.6mi/6h06m
Year: 2,506.1mi
Nothing special. Some steady running at 6:20-6:40 (MP) on a few days, some strength sessions, some striders. Not sure what direction to go right now. Might just roll with steady mileage and try to get a little more strength work cooking both running and with the weights to build a foundation for next year. Very happy to have hit 2500 for the year in my first real year back!