Scheduled down week for me concluding with a 5k TT. Overall feel pretty solid and ready to kick this cycle into another gear. Things start to get a bit harder next week and much much harder in April (5x2 mile @ LT?!)
M - Off (planned)
T - 8 @ 7:46
W - 2 up + 1 easy tempo @ 5:56. 5k @ LT (1.5 uphill, 1.62 downhill) in 16:52 (5:30/5:24/5:22/35s). 2 down. Felt solid. Let me legs run out a bit the last 200.
Th - 8 @ 8:10
Fr - 8 @ 7:41
Sa - 5 @ 7:48 w/ some strides
Su - 2 up + 1 easy tempo @ 5:57 + 30s @ 5k pace. 5k in 15:49.4 (5:11/5:04/4:59/35s). 2 down.
Total - 45 miles
Happy but not ecstatic with the effort. 2:32/2:38.6/2:32.1/2:32.3/2:29.4/2.29.0/35.7. Executed against my plan pretty well by getting out in 5:10 uphill and then winding down the pace downhill but failed to really dig in the last mile. It’s not that I wasn’t working but I just didn’t seem to have the motivation to push beyond my comfort zone. Kind of cruised in tired but not hands on knees or rolling around on ground kind of tired.
Still, pretty decent result for an early cycle TT. Course has 56 feet of elevation loss (+62/-118) Probably worth low 15:50s if I were to flatten out the course. HR was also up to 209 if you believe my watch?! I ran this in 16:16 before my HM TT last May when I was pretty sharp so I would like to think this is a good omen.
I gave myself a 30s handicap against Tyler. I won’t spoil his result but it I think I handicapped it about right ;)
Male, 43, 5’11”, 176 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: Pacing Mrs. Stone
Next Goal Race: Jim Thorpe Marathon (5/23/21)
Goal Time: 2:55:00 - 3:00:00
M - 7.2 (8:37)
T - 13.11 (7:22). Including 2 x 5 miles (7:05) off 5:00 recovery jog.
W - Rest
Th - 11.1 (7:11). Including 8 x “5 Gears” (1:00 each at 7:37 / 7:08 / 6:38 / 6:03 / 5:38). 6:31/avg for the 40 minutes.
F - 7 (8:38)
Sa - 7 (8:28)
Su - 12.1 (8:38)
Weekly Total: 57.6 miles
YTD Total: 738 miles
And then there was one. 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
2021 TTs: 20:24, 41:42, 1:29:51
Next Race: Two Rivers Marathon (3/28/21)
Goal Time: (sub) 3:10:00
M - Rest
T - 13.11 (1:36:39). Including 2 x 5 miles (7:05) off 5:00 recovery jog.
W - 8 (9:17)
Th - 6 (9:28) / 5.1 (8:51)
F - 7 (8:38)
Sa - 7.6 (9:09)
Su - 12.1 (8:38)
Weekly Total: 59 miles
YTD Miles: 840 miles
Was holding her back on Tuesday’s last big workout. I think the plan on race day is to take it out in 1:35:00ish and go from there. Has been a hell of a cycle.
RRR 38 6ft 183 or so (this will drop dramatically in the next 6 weeks)
After the 10k that didn’t happen I decided to take advantage of the weather and transition to more bike which has always been the plan for spring/summer. Instead of gradual increases I went full immersion method. I didn’t ride over 50 miles in a week all winter.
Run - 20 miles
Bike -180 miles Mainly in 3 days of 35-60-60.
Also got my covid shot Friday. That ride was a beast as my legs were dog tired last 15 miles. You can really make yourself suffer on the bike.
I also like how much of a calorie burn doing miles on the bike is. Would love to get to a place where I am doing 800-1000 on the bike a month and 150-200 running. This summer.
Onwards and upwards.
Comeback Attempt Week #2
- Adding some strength training I got from the PT.
- Temporarily running to target low heart rates to ease back into things (Similar to Hadd approach with no upper aerobic yet)
- Personal HR info: MaxHR ~ 196 bpm - Marathon Avg ~ Low 170’s - HM Avg ~ 180ish
- Alternating shorter days with longer days to allow for more recovery
- Reported pace is in minutes per mile over the entire duration
- Reported HR is averaged over the entire duration
- Aerobic Fitness Progress Tracking: Plotting trend of Power to Heart Rate ratio (Steady State) from Mile 2 to Finish. Power measurement is basically “Grade and Wind Adjusted Pace”
Mon - 60 Min @ 8:43 (140 bpm)
Tues - 60 Min @ 7:51 (149 bpm)
Wed - 75 Min @ 7:58 (152 bpm)
Thurs #1 - 50 Min @ 7:58 (151 bpm)
Thurs #2 - 8 x Alactic Hill Sprints
Fri - 60 Min @ 8:37 (146 bpm)
Sat - 90 Min @ 8:15 (145 bpm)
Sun - REST - Sore-ish Legs
Power to HR Ratios (Mon thru Sat): 1.53, 1.61, 1.54, 1.54, 1.54, 1.63
Week 1 Avg Power to HR: 1.48
Week 2: 1.57
Week 3: TBD
Weekly Totals
Miles: 49.8 Miles
Duration: 6:54
Stryd Running Stress Score: 361
M36, 5’10”, about 160
Goals: Run a race in April or May??
Mo: AM - 6 @ 8:58 (34); PM - 4 @ 8:22 (45)
Tu: 10 @ 6:46 (45, cloudy and breezy)
We: 10 @ 6:29 (43, light fog) 2E, 6 tempo, 2E*
Th: 10 @ 8:21 (48, intermittent rain)
Fr: 10 @ 6:59 (45, sunny and windy) hills**
Sa: 10 @ 8:24 (45, sunny) trails
Su: 10 @ 7:07 (52, sunny)
Total: 70 miles
Last week hit pretty hard and I needed to recover and rebuild this week.
*Averaged 6 @ 5:26 (5:33, 5:29, 5:22, 5:21, 5:25, 5:26). Planned to do intervals, but found the track was locked, so figured a tempo on the bike path would do.
**Usual hilly run to and around the Arboretum, with 4 x ~700m reps (about 130’ climbing). Honest effort up, run back down for recovery.
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
(Decade+ layoff later & 5k pr is now 23 years old, eep)
2020: mile 5:54 / 5k 22:05 / 4m 28:28 / 10k 45:07
2021: 5k - 21:14 / 4m - 26:25 / 8k - 34:04
Upcoming Races: April 2mile trail race
Next Goal , Summer: 3min 1k
Good workouts, missed a couple days with work/life, but all in all a good one. Felt awesome on Tuesday and Sat,
though totally different runs. Tues was gentle ramp into faster running, Saturday I was itching to push the whole way. I’ll start introducing some more 155Hr into the steady runs.
M - off
T - 10.1@8:21, HR 135 ramp to 145, trying to stay super relaxed while picking up pace, good run
W - 5.8@9:17, HRavg 130
Th - 8@9:32, HRavg 133
F - off, not intended, just life
S - 9.8@7:50, HRavg 155, long tempo, leaned into this one, between a light week and gorgeous spring day was feeling like cranking a little
Su - 6.5@10:00, HRavg 135, recovery trail run, another perfect day ?
Total miles 40.2
HHW: you continue to impress, TT from 16:16 to 15:49 is looks very promising from where I sit. Let us know if you’d like a stretcher for the 5x2mile LT workout ?
RRR: that really is full immersion on the bike!
BHViking: I’m also doing an a la Hadd block, fun seeing yours. With a max HR of ~183, currently getting pretty solid at 150 for high end, starting 155. So lots left to do.
Mrs Stone Cutter: Have a great race! This training block has been inspiring to read, can’t wait to see the hard work pay off.
Mr Stone Cutter: I like that “gears” workout! Might try that sometime, looks like a good multi pace workout to get some faster work in.
Sub6: Looks like a very solid week, keeping it rolling
(from last week):
Dirtroad - congratulations on an extremely well executed marathon debut - that was really impressive.
HHW - Solid time trial. I keep thinking that the difficulty of digging truly deep in the last mile is simply the difference between a race and a time trial.
Stone/Mrs. Stone - really looking forward to next week. Any idea what the weather is looking like?
RRR - you don't mess around when you shift to a new activity. Congrats on the shot!
BHVIking - WIll be interested to follow this method of training. It does take a bit of work to decypher.
Sub-6:00 - another good week for you. Re: tracks - that seems to be a spring time trend around here. Arlington is now closing 2 of its 3 tracks for most of the day - the one I use is now officially open for public use only between 6 am and 7:30 am on weekdays (which conveniently works for me). Of course, the guy whose job it is to unlock the track just doesn't show up anymore, which means everyone's hopping the wall anyway.
Lurker - good long tempo for you!
***
My week:
Female, 46, 5'4", 107
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
64 miles running, 1500 yards swimming, and 2 hours pool-running
M: 50 minutes pool-running and upper body weights/core.
T: 12.5 miles, including a track workout of 1600, 4x800, 2x200 in 6:22, 3:05, 3:03, 3:01, 3:01, 42, and 42. 4:50 recovery after 1600; 2:2x-2:3x recovery after 800s; full recovery for 200s. Followed with leg strengthwork and 500 yards recovery swimming.
W: 11 miles very easy (9:17) plus drills, 6 hill sprints, 2 flat strides, and streaming yoga.
Th: 3 miles very easy on treadmill (9:33), 50 minutes pool-running, and upper body weights/core.
F: 12 miles on the treadmill, including a tempo workout of 3x1 mile in 6:36 with 1:00 jog between, followed by 2 miles at 7:08 pace. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10 miles very easy (8:58) plus drills and 6 hill sprints, followed by streaming yoga.
Su: 14 miles progressive, split as the first 4 averaging 9:06 pace, the next 5 miles averaging 7:46 pace, and the next 5 miles averaging 6:48 pace (and then a 1.5 mile cooldown). Followed with leg strengthwork, 500 yards recovery swimming, and 20 minutes pool-running.
Pretty happy with where my fitness is heading (today's run was a pleasant surprise - I was not expecting to run that fast for marathon effort). Friday was a slight hiccup in that I misjudged the proper treadmill speed for a tempo workout of 5x1 mile with 60 seconds jog. So I pulled the plug after 3 miles, and then finished with 2 miles at marathon effort.
My treadmill's speed is very accurate - but I do like to run on an incline to encourage better form. Between that incline and how hot my treadmill room gets, it seems that there's anywhere from a 10-20 second differential between paces inside and outside, and sometimes I don't back the speed off on the treadmill enough when guessing what speed to set. (I don't have this issue with easy runs or progression runs on the treadmill since I start those very slow and just increase the speed until it feels right)
It’s fun reading through these and seeing HHW and others are still kicking ass. I think I’m about ready to jump back in here and post my training here. I’ve been doing 20-25 mpw with strength workouts for the last 3 months or so. But the weathers good and maybe summer/fall racing is back so why not get back to it? Maybe a fall HM/full (my Boston chances look rough). Aiming for more like 30-35 mpw at first and hopefully 45-50mpw in May. Excited thinking about it!
HHW - Your progress is impressive.
Stone Family - good luck next week!
TL - Do it! You had progressed quite nicely
35/5-6/160
PRs: 19:xx, 39:54, 1:25:54, 2:56:22
Next: 5k mid-May
M - 6
T - 9
W - 6.5 w 8*1 min on / 75s easy
T - 5
F - 6 w strides
Sa - 12.5 @ 8:06
Su - 7 and change w a few hill sprints
52.2 in 7 hours and 2 min. First 50 mile week in at least 2 months
457 miles YTD
92.4 miles this week.
Q1: 9x600/1:15 rec (Averaged 1:45) PM 5@6:15
Q2: 8.5@5:50 PM 8x200/45 second rec (Averaged 30.5)
LR 16@7:06
Couple of days of strides, one day of hill sprints
Racing a 1,500 at altitude Saturday. No idea what to expect but I'm gonna hammer.
Hey all. I've read through some of these threads before and I like the positive vibes that you bring to each other's training. So here I am to join in on all the fun.
Male, 31, 5’8”, 151 lbs.
PRs: 2:15 (2020), 4:58 mile (2020), 18:17 (2019), 36:50 (2021).
Goal: Smash that 5k PR.
Brief running bio since this is my first time posting in this thread:
I started running in 2017 and trained for my first 5k (20:31) in 2018. In 2019 I raced a mile on the track and it became my favorite distance. So I'm kind of a hobby mid-d guy, but I mainly train for long distance just because road races are more plentiful than 800-mile track races. Right now I'm basically following a Jack Daniels 5k-10k program without all the M-pace runs. This week I wrapped up phase II, so now I have phase III and its weekly interval workouts to look forward to.
M - 5.7 (8:08)
T - 2.2 up, 10 x 400 w/ 400 jog in 76-77 with the last rep in 74, 2.5 down
W - 5.4 (8:19)
Th - 4.4 (8:15).
F - 2 up, 3 x 3 min hard w/ 2 min jog + 4 x 2 min hard w/ 2 min jog. 5:24-5:31 pace on the hard parts.
Sa - 6.7 (8:13)
Su - 12.7 (7:49)
Weekly Total: 53 miles
YTD Total: 626 miles
Seppo Kaitenenn wrote:
92.4 miles this week.
Q1: 9x600/1:15 rec (Averaged 1:45) PM 5@6:15
Q2: 8.5@5:50 PM 8x200/45 second rec (Averaged 30.5)
LR 16@7:06
Couple of days of strides, one day of hill sprints
Racing a 1,500 at altitude Saturday. No idea what to expect but I'm gonna hammer.
I’m psyched to see what you can drop. Pretty incredible to remember where you were when you started posting here vs. where you are now.
highhoppingworm wrote:
Seppo Kaitenenn wrote:
92.4 miles this week.
Q1: 9x600/1:15 rec (Averaged 1:45) PM 5@6:15
Q2: 8.5@5:50 PM 8x200/45 second rec (Averaged 30.5)
LR 16@7:06
Couple of days of strides, one day of hill sprints
Racing a 1,500 at altitude Saturday. No idea what to expect but I'm gonna hammer.
I’m psyched to see what you can drop. Pretty incredible to remember where you were when you started posting here vs. where you are now.
Thanks, man! Way to go in that 5k TT!
THICC MIKE - congrats on the 50 mile week.
Seppo - good luck in the 1500!
notarobot - welcome (and I love the name)
lurker wrote:
BHViking: I’m also doing an a la Hadd block, fun seeing yours. With a max HR of ~183, currently getting pretty solid at 150 for high end, starting 155. So lots left to do.
luker - Awesome! Yeah we are in about the same spot by the looks of things. For me, Week 2 felt a lot easier than week 1 even though I got sore at the end. It's incredible just how hard paces that used to feel easy are today! The HR monitor doesn't lie. Will be fun to track each other's progress doing the same type of training. I plan on abandoning it for harder by-feel running once I've returned to my old form.
Darkwave - yeah it is probably pretty tough to decipher unless you've read the Hadd document called "One Approach to Distance Training" from these forums. It's basically a version of Lydiard Base using an HRM to govern the daily efforts in the absence of having a coach there with you everyday to give you actual coaching.
The Power to HR ratio stuff might be confusing but I'm just using that to track my progress. As long as the power number is measured consistently and I get an accurate reading off the HR monitor, it shouldn't matter where I run to get a good measure of how well that workout went and how things are trending for me. I think it's a nice sanity check before I'm ready to do relatively hard time trials or race again. :)
Hello all, good weeks from the looks of it for all.
Nothing too crazy here, about the usual.
Monday- 14.50 miles 1'45"41 (7:17 avg) snowed the whole weekend, was just a mess out there trying to run.
Tuesday- 14.68 miles 1'32"41 (6:18 avg)
Wednesday- 14.60 miles 1'33"26 (6:24 avg)
Thursday- 14.53 miles 1'31"34 (6:17 avg)
Friday- 8.59 miles 51:26 (5:59 avg) then 6.04 miles 38:46 (6:25 avg)
Saturday- 13.51 miles (7:10 avg) this one just sucked.... Started at 5:15 am, body just wanted nothing to do with running...lol.
Sunday- 14.75 miles (6:11 avg) pretty damn hilly...
Most runs this week we're on more hilly routes so that's ok.
101.1 miles. Ok week overall.
Have a good one all.
M - 43 - 6’2” - 180lbs
Soso week. Finally was able to access the track. Tweaked my calf in the first session back. Feeling pretty good otherwise.
M: Rest
T: AM 5Km (6:20/Km), PM 15Km (6/Km)
W: 14.5Km (avg 5:40/Km), 8 by 400m (avg 1:18) / 200m jog (~1:30).
Th: Rest
Fr: 19.8Km (6:30/Km)
Sa: 35.5Km lsr (5:15/Km),
Su: 23Km (4:36/Km).
Weekly Total: 112.8Km (70 miles)
- : Calf (hurting after 200's 2 weeks ago) felt fine by Wednesday. Still a little tight, nothing dramatic. Felt great being back on the track, tartan feeling bouncy. Ran conservatively. Had planned 12 by 4 + more if still fresh. Felt something wrong with Achilles+calf (right leg, same side that was previously shoddy) on rep 8 in the last curve, decelerated to the finish and pulled the plug. Not major, but definitely something going on. Gave it a day's rest, went out for an easy jog-walk on Friday. Feels fine when going slow. Ran OK on it yesterday, including a downhill 3:45 K. Will avoid 5K-and-above intensity for a cple of weeks. I can still feel the sore point when I massage it.
+ : Feeling great otherwise. Weight stabilized (lower than listed, will update later). Chomping at the bit on those 400's. Ran the few I did a cple of secs faster than last time I ran 12 by 4; felt fresh after 8 reps (was feeling pretty wrecked after 12 the last time around). Medium long run yesterday felt effortless.
Registered for the Amsterdam marathon (Oct 17th). Will try my best not to overtrain like a goddamn retard, which will be a challenge.
DirtroadSC: Congrats on the sub-3! Great execution!
Female coach having affair with male runner. Should I report it?
Post about women banditing Brooklyn half marathon going viral on X
If Daniel's and Pfitz are outdated..then where do I look for modern training plans?
Colin Sahlman runs 1:45 and Nico Young runs 1:47 in the 800m tonight at the Desert Heat Classic