I was off M-W. Whatever was on my foot popped on Tuesday so I took another day off and then have started slowly getting back into it.
M - W: Off
Th: 4 @ 7:55
Fr: Off
Sa: 6 @ 7:57
Su: 8 @ 7:56
I’m feeling really out of shape after only 10 days off but it will come back as long as I can stay healthy. Good news is that the time off seems to have corrected the Neuroma in my right foot (at least for now). Debating whether next week is just easy miles or had a few workouts.
M - 43 - 6’2” - 185 lbs
Mostly quiet week, mini workout on wednesday. Enjoying the return of the sun.
M: Rest
T: AM 5Km (6:10/Km), PM 15Km (5:20/Km)
W: 10Km (avg 5:35/Km) w/ 10 by 200m (35s-38s)
Th: AM 5Km (6:10/Km), PM 13Km (6:20/Km)
Fr: 8.7Km (6:30/Km)
Sa: 37Km lsr (4:50/Km)
Su: 19Km (4:25/Km avg), 6.5up / 6 steady (3:50/Km) / 6down
Weekly Total: 112.7Km (70 miles)
Injury scare Thursday PM, sudden awkward numbness between left achilles and calf. Went away after some light stretching and walking. Took it extra easy after that. Saturday long run 20s/km slower than last week before on similar route, feeling like a lot more work too (~same HBR though). Felt a lot better today, target HM pace turned into threshold w/o trying. Short workout on Tuesday (again), temperature was fine this time around but packed it in quick to catch the Torun meet.
RRR 37 6ft 18x
Goal 1 stay healthy
Goal 2 run a decent 6 miler March 13
Another down week but made it out of the arctic cold and snow/ice unscathed. Just feeling less fit. But did a little something everyday.
Ran in some crazy temps for Arkansas like -22 windchill on Monday and -15 real temp on Tuesday. Roads were snow packed and Icey all week until Saturday when mostly clear.
38 miles total and 4 heavy lifts.
One workout
12 total on a Saturday 2T (6:00-6:01) 2 min jog 1T (6:03) and called it and did fartlek.
Legs were trashed. I assume from all the diff muscles used in the slow and just rusty after a couple down weeks of snow running and no workouts. I should bend back quick. Or hope so as race is in 3 weeks. Then will start cycling a lot more in spring.
1:29:51.
So gfmah was pretty close. She didn’t break her 5k PR at the end of a marathon, but she crushed it at the end of a HM TT.
Last 5k (20:24). 6:39 / 6:36 / 6:30 / :39. More to come...
Male, 43, 5’11”, 179 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: 2:55:00 - 3:00:00
M - 10 (9:17)
T - Rest
W - 10 (7:41). Including 6 mile tempo (7:04) - see Mrs. Stone’s workout for the breakdown.
Th - Rest
F - Rest
Sa - 10 (9:07)
Su - 16.2. Including pacing Mrs. Stone’s HM TT (1:29:51).
Weekly Total: 46.2 miles
YTD Total: 491 miles
Was already planning on a down week, but some snow and ice and an achy hip led to some extra rest days Thursday and Friday just to play it safe. Right hamstring was tightening up the last couple miles today. Past due to schedule with the massage therapist.
5 weeks to go. Just need to stay in one piece. Hope everyone else had a great week.
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: 3:15:00-3:20:00
M - 6 (9:48) / 4.6 (9:11)
T - Rest
W - 10 (7:41). Including 6 mile continuous Hudson Tempo (1 mile @ 8-10k effort, 4 miles @ 30k-Marathon effort, 1 mile @ 5k effort). 6:42/7:21/7:15/7:17/7:18/6:28. 7:04/avg for the 6 miles. / 4 (8:50)
Th - 9.6 (9:50)
F - 7 (9:03)
Sa - 10 (9:26)
Su - 16.2. Including HM TT (1:29:51).
Splits: 7:12 / 7:00 / 6:58 / 6:55 / 7:05 / 6:47 / 6:59 / 6:51 / 6:48 / 6:52 / 6:39 / 6:36 / 6:30 / :39.
The last 5k (20:24) is an unofficial:42 PR, haha.
Weekly Total: 67.4 miles
YTD Miles: 553 miles
We were conservatively targeting breaking 1:32:00 today. The was a team of four of us working together. We just got into conversation, found a rhythm, made the first 10 miles disappear and really got to work the last 3.1 miles. Everything just kind of fell perfectly into place and it turned into one of those magical runs...
M36, 5’10”, about 160
Mo: 16 @ 6:29 (last mile 5:45)
Tu: AM - 6 @ 8:53; PM - 4 @ 7:56
We: 10 @ 6:55
Th: 10 @ 7:21
Fr: 5 @ 7:59
Sa: 10 @ 7:31
Su: 10 @ 6:57
Total: 71 miles
Monday’s long run wrecked me a lot worse than I’d expected. It was the longest since March, and I’ve only run beyond 10 a handful of times since then, most recently 3 months ago.
Icy or slushy conditions much of the rest of the week. Didn’t have the motivation to do a second workout.
I’ve only run beyond 10 a handful of times since then, most recently 3 months ago.
But you sure have run 10 a lot!
18.5 in 4 runs
might do a light workout next week, would have ran more this week if not the snow
Female, 46, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: Salisbury Half-Marathon (April 3) .
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
64 miles, 1500 yards swimming, and 1 hour of pool-running
M: 50 minutes pool-running and upper body weights/core.
T: 12 miles, including 8 Iwo Jima hill repeats (2:00 up, 90 second jog, 25 second stride, 75 second jog). Followed with leg strengthwork and 500 yards recovery swimming
W: 10 miles very easy (9:11), drills and 2 strides, and streaming yoga.
Th: Upper body weights/core and 5 miles very easy on treadmill (9:15) (pool was closed, so no pool-running)
F: 12 miles on treadmill including 6x1K in 4 minutes each with 75 seconds recovery jog and then 6x45 seconds at 6:00 pace with 75 second jog in between. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10 miles very easy on treadmill (9:10) and streaming yoga.
Su: 14 miles progressive on treadmill, split as first 4 miles averaging 9:17 pace, next 5 miles averaging 7:48 pace, next 5 miles averaging 7:08 pace and then a ~.5 mile cooldown. Followed with streaming yoga, injury prevention stuff, and 500 yards recovery swimming + 10 minutes pool-running.
We had some icy/snowy (most icy) weather starting Thursday morning, so I just ran on my treadmill the rest of the week rather than cruise around looking for a clear place to run. Fortunately it looks like we'll get a bit of a break from snow and ice after a brief blast tomorrow.
Dunno if I mentioned it last week (everything's blending together) but my maybe goal marathon in April was cancelled. I'm entered in Grandma's in June, so that now my my goal marathon; before then I have a half-marathon in Maryland in early April that I am optimistic will happen (good Covid plan and small field).
89.1 miles, my second-highest ever.
Tuesday AM 2x3k/90 jog (10:40, 10:37) PM 6x1k/60 rec (3:40->3:20)
Friday AM 3.5 sub-T (6:01) PM 15x400/60 rec (72->67)
14.1 mile LR at 7:28 pace
The quick and dirty:
~40 mpw, 5 days, no long run
Q1- 3 x mile (2mr) in 4:55-5:00
Q2- Pacer for 8k Masters AR 55yo (26:10)
Two weeks lost with knee issues, one week lost with icy storms across TX, feet/ankles killing me softly, loss of motivation = feeling old, sore and not too ready for a half in a couple weeks..... we shall see ?♂️
highhoppingworm wrote:
I’ve only run beyond 10 a handful of times since then, most recently 3 months ago.
But you sure have run 10 a lot!
Mean, median, mode, 10th percentile, 90th percentile...
M, 23, 5'8/170
M - AM 4.12 @ 7:16 PM 30' AAB + PT
T - AM - 4.18 @ 7:11 PM 45' AAB w/intervals
W - PM 10.04 @ 7:16 progressive
TH - 60' AAB steady
F - 8.45 @ 7:15 w/hill sprints + PT
S - AM 4.58 @ 7:39 PM 30' AAB
S - 10.21 @ 7:22 w/hill sprints
Week - 41.6mi/5h04m, ~3h XT
Quads were feeling the return to impact after 10 days off, but felt much more snappy in my stride than I did pre-break. Ran more than I should have, honestly! Boom and bust cycle for me - run less, feel better, have good workouts, run more because I feel better, feel worse, cut back, feel better, and so on. Need to stop focusing on the number at the end of the week and do what works!!
GNR1 wrote:
The quick and dirty:
~40 mpw, 5 days, no long run
Q1- 3 x mile (2mr) in 4:55-5:00
Q2- Pacer for 8k Masters AR 55yo (26:10)
Two weeks lost with knee issues, one week lost with icy storms across TX, feet/ankles killing me softly, loss of motivation = feeling old, sore and not too ready for a half in a couple weeks..... we shall see ?♂️
GNR: It’s pretty neat you get to pace so many cool events. How does one fall into this?
37/M/145/6'
PRs - 16:16 (5k, 2020); 1:15:36 (1/2, 2020)
M - 7.1 at 7:07
Tu - 4(am) at 7:18; PM 2 WU, 3x(3min (60sec RI), 2min (3min RI)), 4x20sec hills, 2.25 CD - On reps were 3 min( 5:13/5:10/5:06 pace), 2 min (5:03/4:59/4:56)
W - 10.25(am) at 7:11; 5(pm) at 7:13 - doubled due to impending snow... didn't want to have to run long on Thursday
Th - 6 at 7:12 - probably 3 inches of snow on the ground. Made for tough sledding/running
F - 8 at 6:40; progressed a bit, was crunched for time so ran faster (707, 644, 645, 640, 634, 634, 633, 6:19)
Sa - 10 at 7:08... soooo windy
Su - 15 at 6:15 - WHAT A DAY. Calm, sunny, mid-30s, just went for it. Did 5 steady... progressed for 5... (had to pee)... and then thought, I'll just cruise in easy... but got going again and progressed the last 5. Just felt right. Splits... 646, 631, 633, 636, 626, 615, 612, 614, 607, 553, 617, 611, 602, 559, 546.
Total 74.5 miles
Looking at pacing some folks from my club next weekend in a half... they are gunning for 1:20, so I'm gonna get a serious workout in next weekend. Probably do something snappy and quick on Tuesday... we'll see.
More snow today, so... i'm sick of snow.
The Stone Cutter wrote:
1:29:51.
So gfmah was pretty close. She didn’t break her 5k PR at the end of a marathon, but she crushed it at the end of a HM TT.
Last 5k (20:24). 6:39 / 6:36 / 6:30 / :39. More to come...
Awesome!
Not gonna give myself too much credit for prognostication there - it's been pretty clear that breakthroughs were on the way. (And more to come, I'm guessing.)
Bit of an up and down week for me. Had a few really good days, and then a couple of days when I felt completely zapped. Just rolling with what the day gives me for the time being.
M 35 Robert’s Hill trails easy – quarry loop and lower loop, with 2 x up the sledding hill and 2 x hill strides on the road at the end. Trails firmly packed most of the way.
T Just one of those days…
W 1:30 Bean Farm trails easy – out Wild Side and South Side, down to the flat rock, and back. After the rain yesterday, trails were chewed up through the second jeep road crossing, but hard packed after that, very nice running.
Th 1:45 Bean Farm trails easy – Upper Trail, Hairpin, Middle Earth, South Side, Fire Pits, over the flat rock and out to the cliff, then back. Longest run in several years. Felt long by the end, but legs held up pretty well. Saw what looked like an owl.
F 45 park loop x 2 – light fartlek over the two loops (4k total), 60 steps striding/180 steps jogging. Light snow overnight but good footing in the park. Felt good on the pickups.
Sat 1:00 Fitzgerald Lake trails easy, running there and back. Woods were lovely but trails were in rough shape, so after running out to the dam, I opted to run back on the lake itself, which was fun. Feeling a little tired but not too bad.
Sun Felt very tired and noticed a little tenderness in the Achilles, so took a day off.
5:35 for the week.
Have a great week, everybody!
M35, 6'2, 174 lbs
Goals: Keep Building & Stay Healthy
Mon - Elliptical & strength training
Tues - 10.01 mi @ 6:07/mi
Wed - 5.51 mi @ 8:13/mi
Thurs - 10.13 mi @ 7:22/mi
Fri - 2.41 mi WU, 6 x 2:30 @ 4:55/mi, 3 mi CD
Sat - 5.51 mi @ 8:21/mi
Sun - 14.00 mi @ 6:27/mi
This was an interesting week, to say the least.
I did my three workouts - Tuesday, Friday and Sunday - in three different states.
Tuesday was a 10 mile aerobic run with 1 minute pickups each mile beginning at mile 4, which I did down here in Louisiana. It was 27 degrees with a FeelsLike of 20 degrees when I started. Even we weren't spared from that Polar Vortex over the past few weeks. Here were those splits - 6:47, 6:24, 6:14, 6:05, 6:03, 5:58, 5:58, 5:57, 5:54, 5:44.
Friday was a challenging tempo with six intervals of 2:30 each at 4:55/mi pace, which I did in Fort Lauderdale, Florida (My flight to Philadelphia to get back home for a family emergency was canceled and rebooked for Friday afternoon, so I got a hotel for the night). It was 77 degrees with 90% humidity when I started. I searched through Strava and found a few loops that locals like to do and did a long warm up & cool down out to those. Here were the paces of those splits - 4:58/mi, 4:54/mi, 4:55/mi, 4:52/mi, 4:53/mi, 4:53/mi. I snagged two top-10s during this workout.
Sunday was a grinder of a long run with three 2 mile segments at 5:30-5:40/mi thrown in after a 6 moderate miles and 1 moderate mile between them, which I did on some rolling hills in Delaware. It was 21 degrees with a FeelsLike of 13 degrees when I started. Since it was a truly undulating loop I picked, I wanted to focus on effort, not pace, and thought it turned out well. Here are the splits - 7:24, 7:20, 7:19, 7:14, 7:05, 6:59 ... 5:38, 5:34 ... 6:52 ... 5:38, 5:27 ... 6:40 ... 5:38, 5:24.
Hey all, just checking in here.
Good weeks. Sucks for all the rolling cancellations. Stay motivated!
I think what I thought was a minor niggle in November is finally gone. Basically it was a series of rotating pain areas that "moved" around my pelvic area. Here is a summary flow chart in case any of you ever experienced this:
Left groin niggle --> Disappeared with RICE --> Few runs --> Left hammy/glute --> Disappeared with RICE --> Few runs --> Right groin --> Disappeared with RICE --> Right Glute (current)
I've been RICE'ing the glute for 3 weeks now. It has felt like I had a very deep bruise, like someone punched me really hard in the middle of my butt muscle. I had this exact same glute issue a few years ago and went to a PT. The PT told me I had an SI joint misalignment. So for these last few weeks I've been doing the SI joint self adjustment techniques and strengthening routine. Also lots of stationary biking. I finally do not feel anything when rolling on a tennis ball for the last few days. This may indicate that I'm ready to run again.
I'm thinking that this time, I might do my first day of just a few minutes EZ on a flat. That's it. And go from there.
In the meantime, I've been watching some running videos on YouTube to keep me motivated. I stumbled across someone named Ben Parkes. I just thought I'd mention him because I found his videos fun and inspiring.
Hope to post some positive running experiences to you all soon! Stay healthy and have fun!