First full week on a non-worm directed program. Really enjoying just blindly following direction and wearing a HR monitor to govern easy day pacing. I am also starting to feel much more fit than I have the last few weeks. This is likely due to less mileage but hopefully is some early response to some different type of stimulus. Neuroma in my right foot is really acting up the last 2 days. I got lazy and started wearing shoes I like to wear vs. shoes I need to wear and am paying the price. Things feel fine when I am running but are pretty irritating walking around. I ordered some foot pads, have been wearing toe spreaders and got a new pair of Oofos for some ultra-lux, cushy walking around on the hard wood floors.
M - Recover 8 @ 8:04. Avg bpm 140.
T - Standard 8 @ 7:29. Avg. bpm 144.
W - 2 up + 1 easy tempo (6:05) and some strides. Mona Fartlek (2x90/4x60/4x30/4x15 w/ equal fast jog recovery). Off segments avg. around 6:30 pace. On segments were 4:57/4:56/4:50/4:46/4:48/5:01/4:46/4:52/4:47/4:53/4:42/5:01/4:56/4:51. Covered a bit over 3.5 miles. 2.5 down. Really liked this workout. 9 total.
Th - Recovery 8 @ 8:08 avg bpm 140.
Fr - 5.5 up @ 7:37 (avg bpm 145). 10 x15 second hill sprints, 2 down. 8 total.
Sa - 8 @ 7:43 (avg bpm 145).
Su - 13 @ 7:13. 3 up. 10 with 1 minute CV surges every mile focusing on getting HR back down to 145. CV surges a touch too fast avg. 5:05 (goal 5:11-5:19) and recovery periods were 7:40 to 7:20 as I warmed up a bit. Felt very good but temps were 5 degrees w/ wind chill.
Total - 63 miles
71 miles.
Male, 42, 5’11”, 181 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
Next Race: Two Rivers Marathon (3/28/21)
Goal Time: TBD
M - 8 (8:52)
T - 13 (9:00)
W - 10 (7:59). Including 5 x 1 mile (6:46) off 2:00 recovery jogs.
Th - 10 (7:29). Including 5 x 1 mile (6:33) off 2:00 recovery jogs.
F - 8 (8:53)
Sa - 16 (7:20). Including 10x (.5 mile @ 6:30, .5 mile @ 7:11).
Su - 15 (7:39). 5 (8:09), 5 (7:40), 5 (7:08).
Weekly Total: 80 miles
YTD Total: 164 miles
9 weeks to go. Hope everyone else had a great week.
*Correction: My YTD miles should say 244 miles.
Now for 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
Next Race: Two Rivers Marathon (3/28/21)
Goal Time: sub-3:20:00
M - 10 (8:58)
T - Rest
W - 10 (7:59). Including 5 x 1 mile (6:46) with 2:00 recovery jogs.
Th - 8 (9:04)
F - 12 (8:57)
Sa - 10 (9:00)
Su - 15 (7:39). 5 (8:09), 5 (7:40), 5 (7:08). Last 5k (21:55). Completely in control.
Weekly Total: 65 miles
YTD Miles: 251 miles
All those December and January miles are really starting to pay off. Probably the two best workouts she’s ever done. For perspective, she ran 15 miles today slightly faster than her marathon PR pace. As a progression. With her last 5k within :50 of her 5k PR. And still totally in control.
That’s a big week Stone. Looks like you are coming around well. Nice work.
M, 45, 5'9, 140?
Very Old PRs: 16:30/34:20/2:44
Most recent race (2019): 5k cross-country in 21:50-something (very hot, coming off injury, but still...)
Goals: Get fit, have fun. get back into racing when racing comes back
M 50 Robert’s Hill trails easy – 2 x quarry loop, 1 x lower loop, total of 3 times up the sledding hill. Felt kind of draggy and rolled my ankle pretty good near the end, but was able to walk and then jog it off and seems to be ok.
T 1:05 Bean Farm trails easy, running the ridge loop CW – out the Upper Path and Middle Earth, then back on Wild Side. Running the loop this way, you go down the Gulf, which would be the main climb in the other direction, but then mostly up on a series of rollers on Wild Side. Felt good, handling the loop much better than I was even a couple of weeks ago.
W 1:00 Fitzgerald Lake trails easy – out to the dam, around the point, and the full loop around the knot, then back under the pines. Chilly, a little windy, a little tired, but overall pretty good.
Th 50 Burt’s Pit trails – easy building to steady with pickups over a few stretches, along the Fenway and through the Serpentine. Chilly, started snowing while I was out there and coming down heavy by the end. Felt very good.
F Walk in the woods
Sat 1:00 Sawmill Hills trails easy – up the snakes, across the shortcut, then back up and out to the cliff and back. Chilly, a bit windy, a little tired but ok.
Sun 20 jog around the neighborhood. Chilly, windy.
Total for the week a little over 5:00 (no watch, so times a bit ballpark)
Not a bad week for me overall. Bumped up the weekly volume, stepped up to six days a week, and had a couple of pretty good individual days (T and Th). Long way to go, but feels like things are gradually starting to come around.
Have a great week, everybody!
M36, 5’10”, about 160
I’ve run races, but not lately.
Mo: 10 @ 6:48 (41, cloudy)
Tu: 10 @ 7:27 (34, sunny)
We: 10 @ 7:08 (41, cloudy)
Th: AM - 5 @ 6:48 (49, sunny); PM - 5 @ 7:31 (45, dark)
Fr: 10 @ 6:39 (50, cloudy)
Sa: 10 @ 7:35 (35, sunny and windy)
Su: 10 @ 8:37 (30, sunny)
Total: 70 miles
Nothing all that interesting. Saw a bald eagle Saturday.
Time to cut my hair. Haven’t done so since March and I look sketchy.
M52, 5’6”, 125
Another 2/5 week...
M: off
T: 13.33 at 6:33 overall...started week with a bang...hilly...1:26:13 at the 13.13 mark...7:02, 7:01, 6:55, 6:48, 6:51, 6:42, 6:46, 6:21, 6:31, 6:17, 6:18, 6:03, 5:52.5, 1:54.6...PM run...felt super
W: 13.51 at 6:59 overall...windy and hilly...AM after PM...recovery-ish....got in some distance
T: 12.66 at 6:42 overall...sluggish start...7:27, 7:28, 7:11, 6:58, 6:45, 6:46, 6:42, 6:34, 6:26, 6:21, 6:12, 6:08, 3:50.1
F: 13.13 at 6:48 overall...windy...6:39, 6:34, 6:41, 6:35, 6:31, 6:23.9, :47.1
Sat.: 15.5 at 7:01 overall...got hammered by the wind...just went with what came...felt better toward the end...finished 6:50, 6:47, 6:48, 6:43, 6:40, 6:33, 6:35.3, 3:09.0...
Sun.: off
68 miles
Regarding yesterday...the wind pushed my HR into Zone 5 early on, and then it went down some and leveled out...ended up with 1:25:23 of 1:48:47 in Zone 4...yes, darkwave, it is easy to geek out on the data...
Still deciding on a spring marathon. Would have liked to have gone longer yesterday, especially if I end up choosing Myrtle Beach (Mar.6), but my sense is that I am becoming a stronger runner. After lapping a flat section of the greenway several times yesterday, and having had enough of the wind, instead of heading for home in mile 12, I literally said “eff it” (to myself) and headed up an incline to lap the town for another 3+ miles...
RRR 6ft 183 37y/o
Not much to see here.
52 miles. In 5 days of running. Week started really well then got away from me In the end personal and work wise.
Had a good One workout of 11 miles including 2x mile in 5:30 then an untimed third mile (didn’t wanna go to the well so turned off watch). Wanted to kinda see where I was fitness wise. I’m actually not that far of 17 flat shape imho.
Onwards and upwards.
35/M/5-6/Thicc
Uneventful, but highly repeatable / sustainable week.
M - F - 26.5 - five runs between 5 - 5.5
Sa + Su - 19.75 - two around 10, with a nice, but slippery fartlek this morning
Kinda Sub-6 light - fewer miles and slower, but similar concept.
46.25 miles in 6 hours, 7 min
149 miles YTD
Making the drive from Chicago to Denver on Friday. Have the cordyceps and water ready. Any suggestions as far as adapting to altitude?
Hey OR - is that wrist based HR data? How did you determine your max HR for the zones?
highhoppingworm wrote:
That’s a big week Stone. Looks like you are coming around well. Nice work.
Slowly but surely. I decided at the start of this cycle not to target any kind of aggressive pace goal. I think a nice success would be to get back into 2:55:00-3:00:00 shape in a couple more months.
This May will mark three years since I ran 2:47:00. I just want to get back into respectable shape first, have a successful marathon under my belt, and then aim for a more aggressive time in the fall in a bigger race setting.
As such, I will stick to running more frequent moderate-style workouts with some of my athletes than hard solo type efforts.
GT - Great questions. Yes, wrist-based HR on my new FR45, which I notice seems to be more accuare than my 35 or 235. It will also pick up my HR trough my sleeve--and not pick up my cadence instead. Regarding max HR...I have it set at 205. I have not used stright HR on a watch (while running) in a long while, but I remember seeing "208" and "209" in some very hard summer pushing while going uphill (and sweating like a dog) and so I gather my max HR is somewhere in that 205-210 range. And so I went with 205...
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 decade+ layoff later)
2021: 5k - 21:14
Upcoming Races: goal race end of March 10-miler (73min?); early March 8k tune-up
Summer: 3min 1k
Volume nipped up again. LT workout wiped me out this week, skipped Thurs. med-long run. Did another bout of circuit training (speed and strength) from Magill’s SpeedRunner on Sat in nice weather.
M - 3.7@10:35 (trails/recovery pace)
T - 8.4@ 8:57
W - 11.2 (WU/CD) LT workout
18min @ 7:24
5min @ 8:24 (active rest)
12min @6:51 (supposed to be ~7 flat pace, got going more like 6:30 first 3-4min before settling down to 7)
Th - 5.2@9:40 (really feeling yesterday)
F - 4.7@10:14 (easy again, trails & grass)
S - 4.6@9:55 followed by ~30min speed/strength circuits
Su - 14.4@9:14 (23 deg, very cold for me!)
Total 52.1 miles
Still nursing my 4th straight niggle (all in different spots) in the last 2+ months now. I found a pretty good thread about this where people had success mitigating the loss of fitness by using a stationary bike (I have a recumbant).
https://www.letsrun.com/forum/flat_read.php?thread=1065781
So, I've been doing that this week. My legs feel pretty good. The biking actually really has my legs feeling great. Probably back to running later this week if I feel like I'm ready. I feel like I've very close.
Thurs - 50 min
Fri - 67 min
Sat - 2:32
Sun - 60 min
Missed posting last week, but nothing to exciting to report. Last 2 weeks have each been 50 miles with a fartlek and tempo workout and moderate effort long run. Looking to maintain at this mileage and level of quality until mid-February when work will lighten up and I start building for my live race HM debut in May.
M, 27
Goals - sub 16 5k (time trialed 16:30 in December)
Need to debut in the 10k and up before I really establish goals there
M: 12.5 @ 6:50
Tu - 9 @ 5:58
W - 9 @ 6:50
Th - 15 @ 6:40
F - 9 @ 7:20
S - 8 @ 6:40
S - 7.5 @ 7:00
Total - 70 miles
Have hit 70 in 4 of the last 5 weeks. First time I've done it in all singles. Capping my mileage here and not really doing any workouts besides the weekly long hard tempo (8-10 miles at 5k pace +30-60 seconds depending on feel) and a long run. Been making lots of progress and staying very healthy and fresh.
Hello all, great weeks again for many, many of you. Thicc Mike, I think you will like Denver. I dont live there, but I live in Colorado Springs and race in Denver almost every weekend. BHViking, I hope you get healthy and back to training like you have been thinking about doing. Trust me, 90 min runs will not be an issue and as long as you just change up the routes slightly each day, you will be good to go.
Nothing crazy with my running week.
Monday- 14.60 miles 1'42:32 (7:01 avg) ran with a friend, so that helped keep the pace well under control...lol.
Tuesday- 14.57 miles 1'28:59 (6:06 avg) sort of a workout, was running 5:30's to 5:40's from one to eight. Rest of the run was pretty hilly, so just maintained.
Wednesday- 14.60 miles 1'31:33 (6:16 avg) another pretty hilly run.
Thursday- 14.63 miles 1'34"05 (6:26 avg) hills, and more hills. Fell apart at 11 miles and just did what I could.
Friday- 10.61 miles 66:29 (6:16 avg) hills again, had to hit the bathroom then ran the last 4.13 miles 28:38 (6:56 avg) and was just done.....
Saturday- 6.52 miles 41:42 (6:23 avg)
Sunday- 3.29 miles 21:40 (6:34 avg), then 3.14 miles 16:11 (5:10 avg), and the rest, 6.62 miles 41:02 (6:13 avg)
92.7 miles this week.
Have a great one all.
M36 6’1” 160
PB / 2021:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:32 / NT
10k 31:30 / NT
Half 1:08:31 / 1:10:30 *pacer
Full 2:32:50 / NT
Upcoming Races:
3/17 Half Marathon
M: easy, 4M
T: off, — *knee pain
W: off, — *knee pain
T: easy, 6M
F: easy, 9M
S: off, —
S: long run, 16M
01/24 Total 35 (4d)
01/17 Total 51 (6d), HM 1:10:30
01/10 Total 56 (6d), LR=15
01/03 Total 58 (6d)
2021: 200 mi / 4 wks / 22 days
2020: 3,064 mi / 52 wks / 296 days
2019: 2,811 mi / 52 wks / 296 days