Male, 43, 5’11”, 176 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
Next Goal Race: Jim Thorpe Marathon (5/23/21)
Goal Time: 2:55:00 - 3:00:00
M - 4.3 (8:49). Including 4 x :15 strides.
T - 7 (8:48)
W - 6 (7:59). Including 3 mile tempo (7:18 / 7:12 / 7:09)
Th - 3 (8:38)
F - 3.1 (8:30). Including 4 x :30 strides.
Sa - 26.2 (7:24)
Su - Um, no
Weekly Total: 49.6 miles
YTD Total: 788 miles
Hope everyone else had a great week.
Congrats to Mrs Stone and Seppo. Mr Stone, I bet that LR pays off for your target race.
Good up week for me coming off a down week with a TT last week. Goal was to start to buckle down, increase volume and start getting serious about this HM in May. I also found out I got into Chicago via lottery on Thursday which finally gives me something to shoot for. Feels like fitness is starting to come together.
Next I need to figure out what goal pace is for the HM.
M - 8 @ 8:26.
T - 8 @ 7:32
W - 2 up @ 7:45 + 1 easy tempo @ 5:56. Then 2 LT @ 5:24 + 2’ jog to hill + 4x45s @ 3k/5k effort w/ jog down. 2 down @ 8:32. Hills were around 5:10 pace on 6-7% grade.
Th - 8 @ 8:26 @ 139 BPM. Got HR monitor again.
Fr - 5.7 @ 7:34 @ 148 BPM. Then 7x110m on the track w/ walk back. Cruised through the first few and kept seeing numbers like 17 and thought that age had caught up with me but then realized I was taking off from the hurdle start. Was rolling at 15 flatish for 110 on the last few. 1.3 down @ 8:56.
Sa - 8 @ 8:03 @ 146 BPM. Felt rickety from the 110s..
Su - 2 up @ 7:49. 10 @ easy tempo in 59:42 (5:58 pace). Average HR was 175 BPM. Felt pretty relaxed the whole way. 6:07/5:58/6:03/5:55/5:57/5:57/5:57/5:56/5:585:54. Bagged the cool down as I was felt a bit of a hit spot on my neuroma foot so just took a long walk home.
Total - 60 miles and change.
Mrs. Stone’s week:
Female, 45, 5’6”
PRs: 21:06 (2020), 1:34:28 (2020), 3:13:53 (2021)
2021 TTs: 20:24, 41:42, 1:29:51
Next Race: TBD
M - 4.3 (8:49)
T - 7 (8:48)
W - 6 (7:59). Including 3 mile tempo (7:18 / 7:12 / 7:09)
Th - 3 (8:38)
F - 3:1 (8:39)
Sa - 26.2 Race! (3:13:53)
Su - Rest
Weekly Total: 49.6 miles
YTD Miles: 889 miles
For those that missed the post last night, we ended up running her marathon yesterday. Took almost 15 minutes off of her official previous marathon PR, CIM 2019 (3:28:24), which was her last in-person marathon.
Her Kipchoge-like marathon PR streak (including time trials) is now up to seven. Nothing is ever promised with running, but we still believe there is more to come down the road. For now, rest and celebration.
RRR 38 6ft almost 17x
“Run (and ride) all the miles And drink all the beer” sub 6
My week was voluminous.
14 ish hours Bike
4.75 Hours Run
4x Lift
Sun - AM off PM 2.25 hrs Bike
Mon - AM 2hr Bike Lunch lift &45 min run PM 30 min run
Tues - AM hour run PM off
Wed - lunch hour ride and lift. Early PM 2.75 hr ride
Thu - AM 60 min run lunch lift PM 30 min run
Fri - AM 40 min run LUnch Lift and 25 min run PM 60 min easy cruise
Sat - 4.5 Hour bike.
Some other easy cruising and commuting in there. Going to muscle through a couple more big weeks before taking a down week.
37/6ft/146
Good week here, though only one real workout. Might tempo later today to get a second w/o in, but honestly might be ok without it.
M - 8.2 @ 7:04 on grass
Tu - 5 @ 7:24 (am double on grass), PM - 2.75 up, 200 to 1000 ladder up by 200, 1000 to 200 down, 1.5 down. 200- 33.3, 400 - 73.6, 600- 1:53, 800- 2:30, 1k- 3:12, 1k- 3:10, 800- 2:31, 600- 1:51, 400- 77.9, 200- 29.5 - haven't seen sub 30 in a 200 in a long time.
W - 11 @ 7:06
Th - 8 @ 7:07
F - 10 @ 7:16
Sa - 16 @ 7:04 - Weather was nice to hang out in, hot to run in. 70 degrees. Need to get used to that. bonked pretty hard due to dehydration. couldn't pee for 6 hours after run...
Su - 8-10 miles. Might tempo some if the rain lets up
Totals - 76-78 miles
Good week overall, really touched on some serious speed on Tuesday, makes me want to get some strength work in today, so more than likely will tempo.
Comments
Congrats to Mrs. Stone on a massive PR.
HHW - These weeks are really coming together for you. Fitness gains around the corner
RRR - Man, so much biking. Sometimes I think I should incorporate it more, looks like a great way to build that aerobic engine without the pounding on the body
Stone - Those cambered roads suck. I contributed them to all my knee maladies of the past. I find myself trying to run in the middle of the road most days, at least on the back roads here.
Nice weeks all!
LancRunner wrote:
Stone - Those cambered roads suck. I contributed them to all my knee maladies of the past. I find myself trying to run in the middle of the road most days, at least on the back roads here.
I forgot to add that the road was not closed to traffic. Ugh. We tried to stay in the middle of the road when we could, but there just really wasn’t a lot of opportunity between runners coming and going in both directions and avoiding cars. Can’t really complain because we got the opportunity to run an in-person marathon and the end result was a massive PR, but obviously the course set-up was not at all ideal.
You should take another crack at a track 5k Lanc. I saw that Tuesday workout and thought to myself... I don’t think I could do that. Combined with your volume I just don’t see any way you can’t get under the elusive barrier.
Congrats to the Stones. Seeing her progression over these last few years has been wonderful. Consistent training and staying healthy are the keys.
Kudos all around.
highhoppingworm wrote:
You should take another crack at a track 5k Lanc. I saw that Tuesday workout and thought to myself... I don’t think I could do that. Combined with your volume I just don’t see any way you can’t get under the elusive barrier.
Honestly, I don’t disagree. I think a track 5k is in my future in April. Not sure when, but it’ll get done soon for sure. After running 16:11, and not feeling too trashed, on the road, I think sub-16 is definitely doable. I feel fairly confident in saying that now. Which is more than I could say about it in the fall.
Good to see the stone family is still out there crushing.
Going to try posting again regularly but there's not going to be much running for a while.
Hurt my knee around new years but figured there was lots of snow so I'd just ski for a while and let my knee heal. The snow is now gone and my knee still hurts.
Saw PT last week and I have patellofemoral pain syndrome (aka runners knee). PT gave me some stretches to do and we'll see how it goes.
I've been stretching twice a day, chill walk/bike every day and then doing a body weight strength workout 5 days a week.
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 / 4m - 26:26 / 8k - 34:04
Upcoming Races: April 2mile trail race
Next Goal Summer: 3min 1k
Off from work, ran different parts of the day (not all in the dark!) Fun, but also kinda disconcerting to the body. Every run was on trails/grass except Sunday. Happy with overall volume, and another quality tempo.
M - 11.9@9:42 HRavg 139, bonked at about 90min, struggle bus getting home. Was planning longer run, didn’t have it.
T - 4.9@9:45, HRavg 133, flush the legs
W - 6.3@9:09, legs feeling better, 6x2min on/2min off, 10k->5k effort, on grass
Th - 3.5@9:32, HRavg 134
F - 6.7@9:35
S - 14.3 total, 10@7:38 HRavg 155, ran in a race, targeted effort as long tempo, on hilly grass course. Good run!
Su -4.1@9:07, HRavg 129, easy run+light strides, some tenderness on lower legs
Total miles 51.7
Pewow - bummer on knee. Glad to have you back. What’s the body weight routine look like? I do an inordinate amount of pushups /knuckle ups/ pseudo planche knuckle ups
M36, 5’10”, about 160
Goals: Run a race in April or May??
Mo: 10 @ 6:30 (53, sunny)
Tu: 10 @ 6:41 (59, cloudy)
We: AM - 5 @ 6:57 (54, rain); PM - 5 @ 7:20 (59)
Th: AM - 5 @ 7:07 (56); PM - 5 @ 7:06 (64)
Fr: 10 @ 6:52 (83, windy)
Sa: 10 @ 7:51 (64, sunny) trails
Su: 10 @ 6:35 (60, humid)
Total: 70 miles
Busy week and didn’t feel motivated to do anything too challenging, but got made it through the usual. The trees are blooming here in DC, which adds a nice element to the daily shuffle.
Mrs Stone - congrats on the massive PR! Not everyday you get to lop more than 30s/mile off your PR! With opportunity for more.
35/5-6/159
PRs: 19:something, 39:54, 1:25:54 (ancient - 7 years ago), 2:56:22
Upcoming: 5k mid-May, Fall Marathon (St George’s, likely)
M - 5.5
T - 7.5 - 5*2 min / 90s easy
W - 5.5
T - 7 - 7* 40-50s hill sprints
F - 15 @ 7:51
Sa - 4
Su 9
53.5 in 7 hours, 14 min.
510 miles YTD
Focused on keeping the easy runs really easy this week.
Sub 6:00 wrote:
Busy week and didn’t feel motivated to do anything too challenging, but got made it through the usual. The trees are blooming here in DC, which adds a nice element to the daily shuffle.
You are a far more positive person than I am. I can't wait for tonight's storms to roll through and strip the damn blossoms so that Hains Point can go back to normal.
(for the rest of you - Hains Point is both 1) a great flat 3 mile loop to train on and 2) part of where all the crowds congregate to see the cherry blossoms. Due to concerns about large crowds, NPS is making noises about blocking off Hains Point to all until the cherry blossoms are gone. So the sooner the damn pink flowers are gone, the better. IMHO.)
Stone/Mrs. Stone - running on roads open to traffic can be draining, just in terms of mental energy, if nothing else.
As for "Can’t really complain because we got the opportunity to run an in-person marathon and the end result was a massive PR, but obviously the course set-up was not at all ideal"
Being grateful for any opportunity to race, even on less than ideal courses, has been the theme of the last year. But very few people have converted that into massive PRs.
HHW - congrats on getting into Chicago!
RRR - nearly 20 hours of aerobic work this week - impressive.
LancRunner - some nice speed there, especially that last 200m.
pewow - good luck with the knee. FWIW, I have that issue on my left knee, but doing strengthwork regularly seems to keep it at bay.
Lurker - some good balance in that week!
Thicc Mike - have you done St. George before? I've heard it's a great race, and also not as easy as some believe.
Female, 46, 5'4", 106
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
60 miles running, 1500 yards swimming, and 2 hours pool-running
M: 50 minutes pool-running and upper body weights/core.
T: 12 miles, including a track workout of 2x1200, 3x800, 400, 2x200 in 4:39, 4:39, 3:07, 3:01, 3:01, 87, 43, and 42. 400m recovery in between 2:2x and 2:4x after each. Followed with leg strengthwork and 500 yards recovery swimming.
W: 11 miles very easy on treadmill (9:33) , 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 4 miles in 27:22 (6:56/6:49/6:49/6:48) and 6 hill repeats of 30 seconds on a 5% incline with 90 second flat jog between each. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10 miles very easy (8:51) plus drills and 6 hill sprints, followed by streaming yoga.
Su: 12 miles easy to moderate, split as the first 4 averaging 9:04 pace and the next 8 miles averaging 7:27 pace. Followed with leg strengthwork, 500 yards recovery swimming, and 20 minutes pool-running.
This was my last week before the half next weekend. Weather is looking good for the half - 34 degrees, moderate wind, sunshine. I'm thinking 1:27-ish is a good goal. I might be able to go a little faster - we shall see.
I split this week between treadmill and outside - paces on the treadmill are notably slower than outside, due to both how hot our home gym gets and the fact that I keep the treadmill on an incline so that my posterior chain does most of the work.
Comeback Attempt Week #3
- Adding some strength training I got from the PT. Received Gait Analysis at 7.5 mph (EZ) and 8.7 mph (Moderate) and saw some weaknesses that we are targeting.
- 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
- 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 @ 8:37 (143 bpm)
Tues - 75 Min @ 8:13 (148 bpm)
Wed - 75 Min @ 8:19 (147 bpm)
Thurs - 60 Min @ 8:02 (148 bpm)
Fri - 50 Min @ 8:04 (147 bpm)
Sat - 20+ mph Winds - 90 Min @ 8:18 (149 bpm)
Sun - Windy - 60 Min @ 7:57 (146 bpm)
Power to HR Ratios (Mon thru Sun): 1.59, 1.62, 1.58, 1.64, 1.59, 1.59, 1.71
Week 1 Avg Power to HR: 1.48
Week 2: 1.57
Week 3: 1.62
Weekly Totals
Miles: 58.4 Miles
Duration: 8:01
Stryd Running Stress Score: 467
M42
PRs
18:05 11/20
38:03 3/18
1:23:52 11/18
2:58:49 3/21
Next race; 5k 4/24
M- 6.2 @8:36 (pacing friend for virtual 10k)
T- 4 @8:44
W- 22.8 @ 15.7 group gravel ride
T- rest
F- 5 @8:30 ( few lights strides during mile 4)
S- 32.3 @17.5 road ride/group event on gravel bike
S- am 3.1 @9:16 trail/moderate
S- pm 3 @11:28 trail
21.4 run
55.2 ride
Still being careful and taking it easy after my marathon. Having fun and enjoying some group runs/rides now that I'm not focusing on a marathon 24/7. Plan to add some light workouts this coming week. Signed up for a 5k that's 4 weeks out.
Hello all,
Congrats to the Stones and Seppo. Lots of others doing great things as well!
Nothing fantastic last week. It was a hilly week of running as I was in Sedona for all but a few runs. I actually hit 7,053 feet of climbing last week. Sedona was a great place to run and I hope to go there again at some point.
Monday- 14.60 miles 1'40"46 (6:53 avg) super hilly run, most of the run was at a good clip, a few pretty damn hard points that slowed the run down considerably.
Tuesday- 14.55 miles 1'31"56 (6:19 avg)
Wednesday- 14.66 miles 1'33"56 (6:20 avg)
Thursday- 14.70 miles 1'37"26 (6:37 avg) had to run early and I really have problems early in the morning getting going at all....
Friday- 13.44 miles 1'25"38 (6:22 avg) and 1.50 miles 10:36 (7:04 avg) did this run after driving well over 8+ hours.
Saturday- 13.16 miles 1'28"23 (6:43 avg) really felt tired and just out of it. One of those just going through the motions runs.
Sunday- 14.52 miles 1'40"10 (6:53 avg) ran with a friend which was most likely a good idea as I would have run much faster on my own.
101.10 miles, 1220.70 on the year.
Have a good one all.
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
2024 College Track & Field Open Coaching Positions Discussion
RENATO can you talk about the preparation of Emile Cairess 2:06
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday