Pretty solid week for me. Great workout Wednesday. Decent workout this AM if I look at it objectively but did cut it short so feeling a bit disappointed. Overall feeling fit and starting to see HR data respond to the work I have been putting in. The next 3 weeks get really hard w/ Aussie 200s and 4x2m next week. Either 10 @ aerobic tempo or 12 @ easy tempo the week following. Aussie quarters and 5x2m in 3 weeks. I feel like if I can nail these I have a pretty good shot at laying down some good time in May.
M - 8 @ 8:25. Avg HR 136
T - 8 @ 7:58. Avg HR 144
W - 2 up @ 7:28 + 1 easy tempo @ 5:56. Mona Fartlek. Covered 3.76 miles/5:19 average. On sections averaged 4:47 pace and off sections average 6:01 pace. Definitely the best I have run this workout. Maybe best workout of my life. Overall Avg HR was 176. Felt very under control. 2.25 down @ 8:16 Avg HR 144. 9 on the day.
Th - 8 @ 8:14. Avg HR 136.
Fr - 6 @ 7:31. Avg HR 146. 9x100 @ 15.5-14.5 w/ walk back. 1.2 down @ 8:37. Avg HR 151.
Sa - 8 @ 7:57. Avg HR 143
Su - 2 up @ 7:46. Avg HR 139. 8 @ Aerobic Tempo. Avg 5:46. Avg HR 177. Original plan was to do 10. Stomach problems out of bed. Felt better once I got going so decided to practice fueling at a reasonable pace. Bad decision. 100 caff at the beginning and at 4.5 miles caused major problems. Gutted it out to 8 and then all hell broke lose. Will spare you the details. Still, felt OK aerobically and legs felt good. Original progression of aerobic tempo for the cycle was 6/8/10 and I missed the 8 due to injury so will just consider it the next step on the ladder and look at repeating in 2 weeks. 2 down @ 8:14. Avg BPM 144.
Total - 62 miles with all the change added up.
Male, 52 yo, 5’7”, 142 lbs
Goals:
Short term: Work my way back to my usual training load.
Longer Term: Year-end marathon PR
Strava Relative Effort Past 4 Weeks
201 | 270 | 224| 360
HRV rMSSD
30 Day Avg: 36.2
This Week: 38.1
About 65 km running
About 50 km biking
Not a whole lot going on. I got in a fifth day running, with a 90 minute long run. Don’t count me out. I might not be done.
RRR 6ft 180 38
Was a decent volume bike week. Only 4 miles ran. Tweaked my quad and it only hurts some when running not biking or anything so stuck to the bike.
Sun 80miles
Mon - couple miles and lift
Tuesday -50+ miles and lift
Wed - Easy cruising
Thursday - easy cruising
Friday - 70 miles and a hard wreck
Sat - couple cruising miles to work and back and around
Around 260-275 miles total with some bigger days. Went over the handlebars on Friday about 8miles from home. Helmet caught the ground face first and busted the face up and bit and chewed the shoulder up w road rash. But otherwise I’m okay. Rode it home so my bike is fine.
Hope everyone else had a good 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 XC race (next weekend); May 1 10k (dirt/gravel)
Next Time Goals: 1k - 3min (stretch); 10k - 42min
Pretty glorious spring week! Eased into the week, took the first few days really easy. Hit the 2nd half harder. Little dose of sprint work, going to start phasing this in more regularly. 2 mile XC race next Sat, I only know the course by reputation and unknown if there will be anyone to work with, sooo I’ll just hammer and see what happens.
M - 5.3@9:41, HRavg 127
T - 8.2@9:11 HRavg 129
W - 5.4@9:22, HRavg 137, trails
Th - mixed body weight leg /core work with sprints, on grass
F - 8.4@9:00, HRavg 136. Quite sore from yesterday
S - 8.5 total; multi pace workout, fast/ 800 float ~MP, no stopping
1600: 7:00 (7:02)
800: 3:42 (7:27)
1200: 4:58 (6:40)
800: 3:43 (7:28)
800: 3:12 (6:26)
800: 3:42 (7:27)
400: 1:27 (5:50)
Su - 14.5@9:12, HRavg 135
Total miles 51.2
Male, 43, 5’11”, 177 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: 2:50:00 - 2:55:00
M - 12 (8:23)
T - 11.3 (7:01). Including 6 x 1 mile (6:02) off 2:00 recovery jogs.
W - 8 (8:42)
Th - 12 (7:00). Including 2 x 4 miles (6:29) off .5 mile recovery jog
F - 7.3 (8:22)
Sa - 12.4 (8:17)
Su - 17 (7:24)
Weekly Total: 80 miles
YTD Total: 932 miles
6 weeks to go. First 80 mile week in 13 months. If I can get in a couple more like this the next few weeks, I’ll feel good about hitting my goal range on race day. Hope everyone else had a great week.
M36, 5’10”, about 160
Goals: Run a race in April or May??
Mo: 10 @ 7:35 (50, sunny)
Tu: 5 @ 8:18 (56, cloudy)*
We: 10 @ 5:54 (72 + 47, sunny)**
Th: 10 @ 6:23 (70 + 47, partly cloudy)
Fr: 10 @ 8:15 (54, early)
Sa: 10 @ 6:55 (55, fog and drizzle)
Su: 10 @ 6:41 (71 + 59, partly cloudy) Arboretum***
Total: 65 miles
*No 7 x 10 this week: got my 2nd Pfizer shot Monday, and 10 miles was not going to happen Tuesday
**Splits 6:33, 5:54, 5:39, 5:43, 5:36, 5:44, 5:46, 5:38, 5:41, 6:48. Got a bit warm and had to cool down the last mile. Felt about 95% back to normal.
***The trail up the tallest hill in the Arboretum had been closed for the last couple months for bald eagle nesting season, but has now reopened.
M - 43 - 6’2” - 176lbs
Kind of a transition week, tentatively trying to see if I'm whole and OK (getting over bruised ribs, tight achilles/calves). Stayed away from anything 5k pace+. Hoping to get back to shorter interval next week.
M: Rest
T: 6.1Km (6:10/Km) (snow storm, packed it in early, fine with temp, but melted snow soaking socks and gloves, wind flicking snow in my eyes, etc)
W: 20.8Km (avg 5:00/Km), 2 by 5km (avg 3:53/km), full recovery in between.
Th: 16.2Km (6:50/Km)
Fr: 11.6Km (5:30/Km)
Sa: 39.2Km lsr (4:47/Km), last 3Km @~3:50/Km.
Su: 18.8Km (avg 4:20/Km), another 2 by 5K (4/km flat, w/ last k @3:35/km).
Weekly Total: 112.7Km (70 miles)
Wed: (someone said "well-controlled, patient tempo runs"?). Meant to stick to 4/km flat. Between end of interval surges and a cple of seconds shaved here and there, ran a bit faster. Shocked how easy it felt. Ran a semi TT at ~4/k a cple of months back. That was tough. This did not feel like HM effort or even M, sort of mid-range aerobic. I think that's a factor of last week's rest, having lost some weight, and running on a track. Either way, happy with pace / effort. Felt a shadow of a hint of tightness on the calves creeping in. Took my time in between intervals, stretched and jogged off the tightness. Had to hold back on late surges, wet track, corners slippery, did not want to slip and pull something (snow storms here Tues+Wednesday AM/early PM). Shocked at how easy I was breathing throughout. Used to have to suck in air through all my orifices at this pace just a year ago.
Sat: Went out easy (5/Km), slowly picked it up. Pushed the pace on last 3Km to see how I felt on tired legs. Came out OK. Avg overall hbr at 133, good for me.
Sun: Figured I'd try another 2 by 5. Worked out well. Felt like a smudge more work (road vs track, + headwind on second interval), but hbr lower than Wednesday. Calves feeling normal.
Rest tomorrow, easy on Tuesday. Will try 12 by 400 on Wednesday and see how that goes. Want to spend some time around 3:20/km. Hoping for the calves to play nice.
Props to Tyler on a solid time, enjoyed the race recap!
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 - 3.1 (8:48)
T - 6.1 (9:19)
W - 8 (8:53)
Th - 7.2 (9:15)
F - 9.5 (8:10)
Sa - 7 (8:32)
Su - 12.1 (8:52)
Weekly Total: 53.1 miles
YTD Miles: 942 miles
Mostly easy running just getting her legs back under her after the marathon. Some spontaneous up-tempo easy days as she felt good. Going to ramp the mileage back up first before introducing any intense quality.
35/5-6/158
PR: 2:56:22-1:25:54-39:54-19:xx
Upcoming: 5k on May 15th, Fall Marathon
M - 6 @ 8:22
T - 8.5 - 30s-1 min-2m-3min and back down. 13 min total - dreadful, but got it in
W - 5.5 @ 8:15
T - 9 @ 7:43 - 5 miles progressive, but slow
F - 4 at a snails pace
Sa - 17 @ 7:50 - first day feeling good this week
Su - 6 @ 8:23
56 miles in 7hrs, 29 min
615mi YTD
Felt awful M-F. Fine from an aches and pains perspective, but low quality sleep and a few stressful days. Really backed off on the pace both Tuesday and Thursday and just did the minutes / miles. Feeling good about where I’m at right now.
Comeback Attempt Week #5
Running to target low heart rates to ease back into things (Similar to Hadd approach)
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”
Higher Aerobic Days currently at Target 80-83% MaxHR
Mon - 60 Min with Last 40 Min @ 7:05 (162 bpm)
Tues - 60 Min @ 7:58 (145 bpm)
Wed - 75 Min @ 7:30 (144 bpm)
Thurs - 65 Min @ 7:33 (146 bpm)
Fri - 35 Min @ 7:18 (144 bpm)
Sat - 90 Min @ 7:30 (148 bpm)
Sun - 55 Min @ 7:19 (144 bpm)
Note: Steep drop in Power/HR ratio after long run from Week 4. Took 3 days to get back to the same ratio afterwards. Otherwise the ratio has steadily improved since day 1 of week 1. Was a weird week weather wise and varied my route considerably including some treadmill to avoid massive winds. I should not have attempted the 80-83% effort on Monday as my leg’s were still shot from the Week 4 Long Run. Lot of lessons learned in this last week from not only the data but also how I felt (the data and how I felt agreed).
Avg Power to HR Progression/Regression
Week 1: 1.48
Week 2: 1.57
Week 3: 1.62
Week 4: 1.69
Week 5: 1.72
Weekly Totals
Miles: 59.4 Miles
Duration: 7:25
Stryd Running Stress Score: 444
After 31 days of no running (trying to heal the knees, especially the left) I decided to give it a shot this week. Sorry I have been MIA for so long. That first run hurt like heck. Felt horrible, as if I were some mutant OR poser. The next two were a bit better, but my legs are still super sore. In any case, I do not want to be an old guy with bad knees and so I will take this comeback one day at a time and see what God gives me. Would love to get back into a groove again, but I will have to see if that is in the cards...
M: off
T: off
W: 6.5 at 7:18 overall--rough! Yikes!
T: off
F; off
Sat: 8.5 at 7:01 overall
Sun.: 6.5 at 7:11 overall
21 miles in three runs
Will give it my best and try to play it smart at the same time.
All the best to everyone. I missed all of you...
Male, 31, 5’8”, 148 lbs.
PRs: 2:15 (2020), 4:58 mile (2020), 18:17 (2019), 36:50 (2021).
Goal: big 5K PR
Upcoming races: Tentatively a 5K on 6/13 with tune-ups throughout May.
M - 5.7 with 10 strides (8:07)
T - 7.3 with 8 strides (8:19)
W - 2.2 up, 6 x 800 w/ 400 jog (2:46, 2:45, 2:46, 2:45, 2:44, 2:38 with 2:26-2:39 jogs), 2.5 down.
Th - 2.1 up, 5 x 1 mile w/ 1:00 rest (6:02, 6:01, 6:02, 6:01, 5:57), 2.2 down with 6 strides.
F - 6.2 on trails (9:53)
Sa - 6.1 with 8 strides (8:45)
Su - 12.1 progression from 8:41 to 5:58 (7:28 average).
Weekly Total: 55 miles
YTD Total: 794 miles
notarobot wrote:
Male, 31, 5’8”, 148 lbs.
PRs: 2:15 (2020), 4:58 mile (2020), 18:17 (2019), 36:50 (2021).
Goal: big 5K PR
Upcoming races: Tentatively a 5K on 6/13 with tune-ups throughout May.
M - 5.7 with 10 strides (8:07)
T - 7.3 with 8 strides (8:19)
W - 2.2 up, 6 x 800 w/ 400 jog (2:46, 2:45, 2:46, 2:45, 2:44, 2:38 with 2:26-2:39 jogs), 2.5 down.
Th - 2.1 up, 5 x 1 mile w/ 1:00 rest (6:02, 6:01, 6:02, 6:01, 5:57), 2.2 down with 6 strides.
F - 6.2 on trails (9:53)
Sa - 6.1 with 8 strides (8:45)
Su - 12.1 progression from 8:41 to 5:58 (7:28 average).
Weekly Total: 55 miles
YTD Total: 794 miles
Notarobot... you should head out and just run a 5k on the track in a TT format. You will almost certainly hit a PR and it can easily just be a swap out with another quality session. Never know when you might get a niggle or something.
Strike while the iron is hot.
highhoppingworm wrote:
Notarobot... you should head out and just run a 5k on the track in a TT format. You will almost certainly hit a PR and it can easily just be a swap out with another quality session. Never know when you might get a niggle or something.
Strike while the iron is hot.
I like this idea. And agree emphatically with the last sentence. When you get fit, take every chance to use it.
***
Female, 46, 5'4", 109
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: Miles on the Mohawk 10 Miler (May 30), Grandma's Marathon (June 19).
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
58 miles running, 1000 yards swimming, and 2 hours pool-running
M: 50 minutes pool-running and streaming yoga.
T: 7.5 miles very easy (8:51).
W: 7 miles very easy (8:54), upper body weights/core, and 3 miles very easy (8:51).
Th: 3 miles very easy on treadmill (9:36), 50 minutes pool-running, and streaming yoga.
F: 12 miles, including a track workout of 3200, 1600 in 12:56 (6:31/6:25) and 6:18; 5 minute recovery between the two. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 9 miles on the treadmill (9:26), upper body weights/core, 3 miles very easy outside (8:53) plus drills and 6 hill sprints.
Su: 14 miles progressive, split as the first 5 averaging 9:26, the next 4 averaging 7:51, and the next 5 averaging 7:03. Followed with leg strengthwork, 500 yards recovery swimming, and 20 minutes pool-running.
Nothing too exciting this week, just recovery from last Saturday's half-marathon and last Sunday's second Moderna shot. HR was elevated for my runs on Tuesday and Wednesday, and then settled back down. By this weekend I felt fine.
M42
PRs
18:05 11/20
38:03 3/18
1:23:52 11/18
2:58:49 3/21
M- 8.5 @10:13 technical trail
T- 5 @7:05 (2 up then 2 min on/1 off), 3.2 cool down
W- 4.3 @8:56
T- 8 @8:14 (easy with 8x100m integrated strides)
F- 10 @7:44 (progressive hill repeats X20), 1.2 cool down
S-9 @8:47
S- 32.2 gravel ride (easy)
49.5 run
32.2 ride
Finally putting in bigger workouts after my marathon. Tuesday's 2 minute on 1 minute off felt quite brutal. I manged 7x2min and could barely get down to 5k pace. Had to stop after getting a cramp at mile 5. Friday's progressive hill repeats was a new thing I tried. I love progression runs and running hills so figured I'd merge the two together. Last mile was @6:15.
Couple notes;
HHW- big confidence booster and impressive Wednesday workout.
RRR- that's some crazy bike miles! Bummer about the wreck, but luckily you were wearing a helmet.
Lurker- good luck next weekend!
Stone Cutter- nice week!!
Outsiderunner- you must be quite fast to be running those paces injured! Welcome back.
Notarobot- solid week! Can't wait to see how fast you can go in a 5k.
Darkwave- pretty strong week for recovery. Always putting in quality total body work.
Hello all,
Keep up the great training!
Not a fantastic week for me. Not sure what is up, but had lower back issues from Wednesday on. The running was not bad, but just not normal. I think it was something I did last Sunday when we were working around the house. Hopefully it gets back to normal as I want to race next Sunday and possibly both weeks after as well.
Monday- 14.67 miles 1'32"31 (6:18 avg) windy and dry out.
Tuesday- 14.60 miles 1'28"44 (6:05 avg) wind was pretty tough on the 7.25 miles back from the turn around point.
Wednesday- 14.78 miles 1'34"10 (6:22 avg).
Thursday- 10.47 miles 1'03"10 (6:04 avg), had to stop and stretch the back out.... Then 4.59 miles 30:22 (6:36 avg).
Friday- 14.80 miles 1'37"17 (6:34 avg) damn tough winds for this run.
Saturday- 14.02 miles 1'35"52 (6:50 avg) ran with a friend.
Sunday- 14.70 miles 1'36"10 (6:32 avg).
Most of the runs were pretty hilly this week. 5180 feet of gain on the week and 102.60 miles on the week. 1426.5 miles done so far this year.
Have a great one all.
Just a clarification...the knees feel decent enough right now. The “hurt” that I mention comes from simply getting back to running—the miles felt hard and my quads, hams, and calves are quite sore...
Still rehabbing runner's knee.
PT added in some jumping exercises this week to reintroduce my leg to impact and loading.
Had a nice bike+hike in the rain and mud Sunday.
Total: 111 (pull ups)
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2017 World 800 champ Pierre-Ambroise Bosse banned 1 year for whereabouts failures