M42
PR's
18:05 11/20
38:03 3/18
1:23:52 11/18
First marathon is in 2 weeks
M-7 elliptical @7:45 mildly progressive
T-6.1 @6:20(3 min on 1 min off) 10.1 w w/u+c/d
W-7.5 @8:44
T-6 @7:37 easy with 8x100m strides during mile 5
F-6 @6:46 (4 @ HMP)
S-3.4 @8:40 (beach run with pup)
S-15 @7:28
55.1 total
M35, 6'2, 172 lbs
Goal(s): Keep Building & Stay Healthy
Next Race: Indiana Spine Group 10K
Mon - Elliptical & strength training
Tues - 8.15 mi @ 7:22/mi
Wed - 2 mi WU, 6 x 1600 @ 10K, 1.5 mi CD
Thurs - 5.67 mi @ 8:13/mi
Fri - 10.01 mi @ 7:17/mi
Sat - 2.5 WU, Double Ladder (Ritz), 2 mi CD
Sun - 14.00 mi @ 6:35/mi (Fast-Finish Quality LR)
This ended up being a heck of a week with a massive workout on Wednesday and back-to-back workouts on Saturday and Sunday. My coach said he wanted to put me through a little bit of a stress test. He most definitely did that.
Tuesday ended up really consistent. I sabotaged myself in the first rep by going out too fast (72) and hit 5:12, but am proud of how I dialed it back in for the rest of them - 5:08, 5:08, 5:08, 5:08, 5:08. I'll take that consistency!
Saturday was the Double Ladder fartlek, going 1-2-3-2-1-2-3-2-1 with equal jog recoveries. My coach directed me to keep the "on" paces between 5:15-5:20/mi & the jog recoveries slower than I usually do. All of my "on" paces fell on the faster side, but I didn't feel any worse for wear afterward. That totaled 5.75 mi @ 5:55/mi.
Sunday capped the week with a fast-finish long run, where the last 2 miles came at MP after 8 conversational and 4 aerobic. Here are those splits - 7:56, 7:37, 7:20, 7:12, 7:01, 6:53, 6:47, 6:37, 6:03, 5:59, 5:57, 5:54, 5:28, 5:24.
Hi all - sorry for the delayed post - busy start to 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: Salisbury Half-Marathon (April 3), Grandma's Marathon (June 19).
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
45 miles, 1500 yards swimming, and 2 hours of pool-running
M: 50 minutes pool-running and upper body weights/core.
T: 12 miles on the treadmill, including 6x0.5 mile with 2:30 jog in 3:09, 3:08. 3:07, 3:09, 3:07, 3:06. Followed with leg strengthwork and 500 yards recovery swimming
W: 10 miles very easy (9:09), drills and 6 strides.
Th: 50 minutes pool-running and streaming yoga.
F: 7 miles, including a 1600 on the track in 6:30 (half-marathon/10 mile effort). Followed with 500 yards recovery swimming.
Sa: 4 miles very easy (9:04).
Su: 4 mile warm-up; 5K in 20:06, 5 miles easy. Followed with 500 yards recovery swimming and 20 minutes pool-running.
Raced a small 5K as a rust-buster type thing on a flat, windless course, finishing top female and 5th overall. Splits were 6:42/6:30/6:17 which indicates that I left a lot on the table. Part of it was (as crazy as it sounds) getting stuck in traffic for the first minute, and part of it was just being way too tentative in the first half - once I had the female lead, I relaxed a bit too much.
It's a decent starting point, though. My team is restarting track workouts this week, and I think that will go a long ways towards getting me in race shape both physically and mentally.
HHW: Really good to see you back in action
RRR: you're lifting the day before your quality running sessions?
Fatsos: I always have remind myself of the importance of training where you are, not where you want to be or wish you were. I have the Adios Pro, but haven't done much in it yet. Fit seemed OK, but I have a foot that is narrow until you get to the forefoot.
Stone - It will be cool to see what Mrs Stone does, esp with a custom pacer. That Sunday workout looks a bit familiar...
Sam - good to see you on the mend.
Seppo - huge week!
ZM Swift - glad that no ice lingered. Another big week for you.
Outside runner - glad the knee is improving still.
Lurker - very interesting workout - so...1600, 1200, 800, 400, 200 with 800m at MP between each. Seems like it could be a brutal workout, depending on how fast the on parts are.
Rucker - lots of work there. Which days are considered the easy ones? (your paces are different from mine)
Jewbacca - nice steady week. 15 40 seconds hill sprints is a lot
Lanc Runner - interesting on the alphaflys
Jmar - welcome back!
dirtroad - in a few days you can start refreshing the weather forecast 5 times a day. While questioning every training decision you've made in the last 12 weeks....
Tyler - wow - that is a hard week.
yeah haha.. the traps and shoulders were feeling it. I just lift whenever I feel like lifting ... that goes for most of the sh*t I do. Im not the smartest...
darkwave - Two of my athletes are now running the Salisbury Marathon after the Reston Marathon canceled. Looks to be a decent course. Shooting for a time at this point or just racing your way back into shape?
The Stone Cutter wrote:
darkwave - Two of my athletes are now running the Salisbury Marathon after the Reston Marathon canceled. Looks to be a decent course. Shooting for a time at this point or just racing your way back into shape?
Ooh - don't suppose you'll be there? I'm guessing probably not due to limitations on spectators.
I guess closer to the latter. I'm treating it like a target race, but I will almost certainly not be near PR shape.
I also have a slight possible hiccup (which is admittedly a very nice problem to have) in that I got my first shot of the Covid vaccine yesterday. Which puts my due date for the next dose on the Thursday before the Saturday half-marathon.... And the second dose (I got Moderna) is supposed to be a doozy.
I'm told that it's OK to delay the second dose by a few days - it doesn't have to be exact - so I'm hoping I can schedule the second dose for Sunday or Monday (Sunday might be hard because it's Easter). If I have to get it Thursday or Friday before the race, I may DNS.
(should clarify: "DNS" means "Do Not Start (the race)"; not "Do Not get the Shot.") If I have to pick between the shot and the race, I'll take the shot.
HHW: glad you’re able to get back at it!
RRR: lotta quality!
Fatsos: I got some Adidas Boston’s recently, first time in Adidas, and have a similar fit to you. Also have the ‘hard’ feeling, yet still seem to protect the legs. 50 miles on mine, not sure if I like yet.
Stone Cutters: you’re both killing it!
Darkwave: the workout isn’t too brutal at the paces intended; 1600 HMP or a little faster, 1200@10k, 800@5k, 400@3k, 200 faster but not sprinting. (My workout didn’t perfectly hit these, but that’s the idea). The MP floats are what make it interesting. I’ve been considering adding a 2k at the front at HMP and aiming the 1600 @15k, to make a little tougher but still strength focused. I should admit, the long paces are all theoretical for me, as I’ve not raced past 4miles in a dogs age. Might be I’m faster than I think and then this workout should be made harder ?.
darkwave wrote:
The Stone Cutter wrote:
darkwave - Two of my athletes are now running the Salisbury Marathon after the Reston Marathon canceled. Looks to be a decent course. Shooting for a time at this point or just racing your way back into shape?
Ooh - don't suppose you'll be there? I'm guessing probably not due to limitations on spectators.
Yeah, unfortunately we won’t be making the trip down for that race to spectate, although we would like to. They have been joining Mrs. Stone for quite a few of her long workouts and are looking for big PRs themselves.