Good week for me. Planned day off helped. Really feel like I nailed my workout this morning. Felt like LT pace with no real lactic acid buildup in my legs at any point. Was worried about the 5x2 mile on the calendar in 2 weeks but seems like it should be doable based on today. Feeling like I am going to obliterate some PRs in May assuming I can stay healthy and keep progressing a bit.
M - Planned day off
T - 8 @ 7:18. Avg BPM 145
W - 2 up @ 7:29, 1 easy tempo @ 5:59. Aussie 200s (12x200 on/200 off). Ons avg 34.4 and offs avg 50 flat. 2 down @ 8:27. Felt strong. Like this workout. Will definitely do it better next time. Target was 35/50 so pretty close.
Th - 8 @ 8:14. Avg BPM 137.
Fr - 6 up @ 7:31. Avg BPM 145. 10x15s hill sprints. 2 down @ 8:18.
Sa - 8 @ 7:45. Avg BPM 142
Su - 3 up @ 7:51. 4x3200 w/ 3’ rest @ 11:06/10:56/10:50/10:44. 2 down @ 8:36. Felt really really strong. Wasn’t really working too hard at any point. Had 1-2 left in me. Big confidence boost.
Total - 55 and change
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 - 8 (9:00)
T - 10 (6:58). Including 5 mile continuous alternating tempo (.5 mile @ 5:56/avg, .5 mile @ 6:25/avg). 6:11/avg overall for the 5 miles.
W - 11 (8:31)
Th - 11 (8:42)
F - 3.2 (8:26)
Sa - 16 (7:04). First 8 (7:39), second 8 (6:30)
Su - 12 (8:24)
Weekly Total: 71.3 miles
YTD Total: 1,003 miles
5 weeks to go. Hope everyone else had a great week.
RRR 6ft 180ish 38y/o
Nothing for me this week. Post cause I always do. I think it was a negative fitness week as the only big number I could throw up is the number of beers I drank, which would utterly appall most of you. But I seem to have healed up nicely from the wreck (think has a mild concussion as well as road rash) and the quad seems 100% w the week off. So it back on the grind this week. 7 weeks until a 2 mile race so more running and less biking until then.
Let’s seem some big weeks.
Good start w Worm and Stone.
M36, 5’10”, about 160
Goals: Run a race sooner or later?
Mo: 10 @ 7:38 (56, cloudy)
Tu: 10 @ 6:53 (62, cloudy)
We: 10 @ 6:19 (60, light rain)
Th: 10 @ 7:43 (57, cloudy)
Fr: 10 @ 5:58 (52, cloudy)*
Sa: 10 @ 7:48 (49, sunny)
Su: 10 @ 5:36 (52, sunny)**
Total: 70 miles
*Wasn’t planning much, but eventually got rolling. Splits 6:37, 6:21, 6:19, 6:13, 5:59, 5:51, 5:45, 5:44, 5:39, 5:16
**Legs felt good from the start and had fancy donuts waiting at home. Overall 55:57. Splits: 5:50, 5:47, 5:34, 5:42, 5:31, 5:31, 5:37, 5:26, 5:34, 5:23.
Been growing my beard out since February of last year and look like a cartoon mountain man, but it’s coming off on Saturday. It’ll be my birthday then, and I’ll officially be considered fully vaccinated tomorrow, which also seems like a good reason to cut the pandemic beard.
Didn’t get around to any comments last week, but nice to see the OR comeback run. Pewow, hope the knee gets better soon.
M - 43 - 6’2” - 176lbs
OK week, nothing groundbreaking but honest work. Nothing hurting anywhere, calves, tendons, all good.
M: Rest
T: 16.3Km easy (6:30/Km)
W: 24.3Km (avg 4:50/Km), w/ 12 by 400 (1:19->1:15, 1:18 avg) / 200 rec (1:15avg), + 5000 (avg 3:51/km, last k in 3:30),
Th: 10Km recovery (6:25/Km)
Fr: 8.3Km easy (6:20/Km)
Sa: 33.5Km lsr (4:40/Km), w/ 5, 3.5, and 3km pickups (4:08 to 4:00)
Su: 20.3Km easy (5:10/Km).
Weekly Total: 112.7Km (70 miles)
Wed: Initially underwhelmed with 400's, ran same workout at 1:20avg 6 months ago, was hoping for more progress. Comparing notes I saw rest was 25s shorter on avg this time, so I guess that's something. Also on the positive, felt fresh after jogging cple of laps and stretching, so went for another 5000 at moderate pace (had the track for me, might as well use it). Kept it under control a shade under 4/km, then let loose on the last k in 3:30. Lots of volume for me and probably not super smart; felt it for the rest of the week.
Sat: Went out conservative then tested ~4/km on tired legs on a few segments (~11+km total). Struggled to hit pace. Uncomfortable but manageable. Headwind did not help.
Still tired from Wed and yesterday, need rest Looking forward to 800's this coming Wednesday.
Solid work from SC and HHW (torrid pace on those 3200's, HHW, struggling to equate that w/ 'tempo' in my mind! :D). Hope everyone else had a great week!
"Injuries are opportunities"
"Talent doesn't go away, just fitness"
Still rehabbing runners knee. Been doing some jumping and skipping exercises the last two weeks to reintroduce my leg to loading. Has felt pretty good but I'm not in any hurry to get back running and my PT definitely isn't.
Total - 130 (pull ups)
Female, 46, 5'4", 108
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
57 miles running, 1000 yards swimming, and 3:20 hours pool-running
M: 50 minutes pool-running and upper body weights/core
T: 12 miles, including 7x800m in 3:07, 3:09, 3:09, 3:10, 3:07, 3:07, 3:07, 3:06; recoveries between 2:17-2:20. Followed with leg strengthwork and 500 yards recovery swimming.
W: 6.5 miles very easy (9:39) on treadmill, streaming yoga, and 5.5 miles very easy (8:59) plus drills and 4 strides.
Th: 3.5 miles very easy on treadmill (9:38), 50 minutes pool-running, and streaming yoga.
F: 9 miles very easy outside (9:00) plus drills and 4 hill strides, upper body weights/core, and 3 miles very easy on treadmill (9:26)
Sa: 17.5 miles, including a marathon pace workout of 4, 3, 2, 1 miles at marathon effort with 1 mile float. Splits were:
4 miles in 28:01 (7:07/6:58/7:00/6:56) (mixed headwind/tailwind); 1 mile float in 7:56
3 miles in 21:00 (6:54/7:02/7:04) (mixed headwind/tailwind); 1 mile float in 7:59
2 miles in 13:46 (6:54/6:52) (tailwind); 1 mile float in 7:46
1 mile in 6:50 (tailwind). Followed with leg strengthwork, 500 yards recovery swimming, and 25 minutes pool-running.
Su: 75 minutes pool-running and streaming yoga.
Just putting the work in. I hit the right effort on both workouts this week. I wish the paces were a bit faster for the effort, but gotta train where you are rather than force things. Looks like my marathon pace right now is 7:00 flat (which is consistent with my half-marathon from 2 weeks ago). That will hopefully improve over the next 5 weeks.
Comeback Attempt Week #6
- Running steady every day between 145 - 150 bpm.
- Looking to probably re-introduce occasional 60 minute tempos at 160-165 bpm pretty soon.
- 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”
*Treadmill - Distance / Pace measured by calibrated Stryd foot pod. Treadmill paces are faster with no wind resistance at 0% incline.
*Mon - 75 Min @ 7:19 (143 bpm)
*Tues - 42 Min @ 7:09 (142 bpm) + 18 Min @ 6:56 (147 bpm)
Wed - 75 min @ 7:19 (146 bpm)
*Thurs - 60 min @ 7:00 (146 bpm)
*Fri - 75 min @ 7:04 (145 bpm)
Sat - 90 min @ 7:15 (148 bpm)
Sun - 60 min @ 7:15 (148 bpm)
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
Week 6: 1.79
Weekly Totals
Miles: 69.3 Miles
Duration: 8:18
Stryd Running Stress Score: 456
HHW - Nice week. Is the 5x2 going to be at the same effort/recoveries as this week's 4x2?
Stone - Nice alternating tempo.
RRR - take care dude. I'd put it down as "needed rest" rather than negative fitness.
Sub-6:00 - happy early birthday. I wonder how much faster your paces will get once you get rid of that extra facial hair weight/air resistance.
fatsos - honest work is good. And not hurting is very nice, and often underappreciated.
pewow - good luck with the continued rehab. Impressive # of pull-ups.
BHViking - good continued progress with the power/HR ratio. I have to admit, I get completely different running power scores on the treadmill from outside. So different that they are not in the same universe. Possibly because I have the wind Stryd, and obviously no wind on my treadmill?
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- 12 @8:15, 7x120m strides
T - .1 ankle pain, cancelled run
T- 12.1 easy gravel bike
W- 22.8 group gravel ride easy
T- 2.3 @8:01, cut run short due to ankle pain
T- 21 gravel bike moderate
F- 14.1 mountain bike easy
Sat- 8 @7:43 elliptical, 4 @tempo effort
Sun- 30.1 gravel bike easy
22.9 run/elliptical
100.3 ride (PR weekly distance)
Sucks I aggravated something in my left ankle and I have a 5k next Saturday. Plan to try to run some tomorrow.
darkwave wrote:
BHViking - good continued progress with the power/HR ratio. I have to admit, I get completely different running power scores on the treadmill from outside. So different that they are not in the same universe. Possibly because I have the wind Stryd, and obviously no wind on my treadmill?
Yes, your power numbers on the treadmill will be different for that reason. In my experience that drop in power scales linearly with a drop in HR as well. In other words, the W/HR ratio works out to be the same as being outside.
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: May 1 10k (dirt/gravel)
Next Time Goals: 1k - 3min (stretch); 10k - 42min
Strong week, putting in some speed sessions to prep for later, back to tempos next week.
2 mile XC race on Saturday, felt like I paced it well, tricky course with long downhills in the first mile, some rollers, followed by 1/2 mile of saw-tooth climbs getting back to starting elevation. Last 1/2 mile features ~300m of smooth glorious downhill, then a sharp drop to a creek, jump the creek, steep climb, and then a long run for the finish with 2-3% incline the rest of the way home. 13:20 was slower than I’d hoped going in, but pretty happy with it in the end.
M - 7.5 total; light speed work, 6 stride the straight, jog the turns: 2@3k, 2@1500, 2@800; 3x100m acceleration, hitting top relaxed speed at the end; 4x30m fly ins
T - 7.7@9:12 HRavg 127
W - 5.4 2, 4x(4x200), target 47s, w/100 jog, 500 between sets; struggled to find sweet spot, kept going too fast or too slow (mostly too fast), avg per set: 47.5, 46.6, 45.5, 45.2
Th - 8.4@9:02, HRavg 129
F - 4.1@9:39, HRavg 126 with 6 strides
S - 7.5 total, 2 mile XC in 13:20
Su - 14.3@9:25, trails, HRavg 135
Total for week: 57.9
Haven't posted in awhile.
M28
Goal - Sub 16 5k
Got slammed at work this week so had to push tons of mileage to the weekend.
M - 9 @ 6:00
Tu - AM - 3 @ 7:30, PM - 8 @ 6:45
W - 10 @ 6:30
Th - OFF
F - 7.5 @ 6:45
Sa - AM - 3 @ 7, PM - 14 @ 6:45
Su - AM - 12 @ 6:45, PM - going to go out for another 3 to hit 70 in a second
Male, 31, 5’8”, 148 lbs.
PRs: 2:15 (2020), 4:58 mile (2020), 18:17 (2019), 36:50 (2021).
Goal: stupidly big 5K PR
Upcoming races: 5K on 4/28, 5K on 5/19, 8K on 5/29, 5K on 6/13.
M - 7.3 with 10 strides (8:39)
T - 5.5 with 8 strides (8:31)
W - 2.2 up, 4 x 1200 with 3 min jog (4:06, 4:07, 4:08, 3:59 (75ish last lap)), 2.5 down.
Th - 2.3 up, 1 mile (5:55), 2 min rest, 2 miles (5:57, 5:55), 1 min rest, 1 mile (5:50), 1 min rest, 4 x 200 with 200 jog (38, 37, 37, 34), 2.1 down.
F - 7.4 (8:42)
Sa - 7.9 with 8 strides (8:21)
Su - 12.9 (7:48)
Weekly Total: 59 miles
YTD Total: 853 miles
A great week for me. I feel significantly fitter than I did even a couple of weeks ago and it's showing in my workouts. 10 days to go before I hop in my first race of the cycle. I'm hesitant to set a time goal for my first tune-up, but if the conditions are good I might try to go out at 5:35 pace and see what happens.
HHW - Nice week. Is the 5x2 going to be at the same effort/recoveries as this week's 4x2?
That’s the plan. May try to start out a bit quicker and run a bit more evenly so maybe 10:55/10:50/10:50 and then re-evaluate.
Great weeks, eveyone!
RRR, hope you transition smoothly back into this new week.
DW, 5 weeks is still enough time to make more progress.
Male, 52 yo, 5’7”, 142 lbs
Goals:
Short term: Introduce some workouts into the mix
Longer Term: Year-end marathon PR
Strava Relative Effort Past 4 Weeks
270 | 224| 360 |357
HRV rMSSD
30 Day Avg: 42.1
This Week: 58.1
About 60 km running
About 50 km biking
It feels so good to be running again.
When you’re hurt and you can’t do the things you want to do... and what you want to do is so wrapped up with who you are... the image that you have of yourself takes a hit. I’m not saying I was medically “depressed,” but February and March had me somewhere between low to no mojo. (That’s why I was absent from here for a few months... Just opening the LRC page salted the wounds...) For the first time, I started to have thoughts about my age... not that I’m too old, but that I’m losing valuable time. It’s not that I suddenly no longer knew who I was... it was the exact opposite... I was really clear: I was a guy who used to be a runner... used to be AG competitive... BQing even when training suboptimally... used to be able to strap on the shoes and run through the mountains out in back of my home without any prep... just head for the hills... So I realized I was defining myself as a “used to be”... a “has been.” That was not inaccurate, but it certainly was the proverbial buzzkill.
And so, it feels good to be running again. Subjectively, I’m just a happier camper. Pseudo-scientifically, my HRV has risen even as my workload has increased.
Stuff resembling workouts:
Wednesday: 3 x 800 at marathon effort.
Saturday: 15 minutes at low marathon effort.
Sunday: 90 min “long run” at a higher pace than I had planned. I was feeling fresh enough, and I had just finished watching Eliud cruise for a 2:04...
Next week, I’ll insert some minutes at somewhat higher than MP... maybe approach LT. No need to rush this.
Male, 26, 5’8”, 135 lbs
PRs: 17:11 5k (2015), 28:31 8k XC (2015), 36:11 10k (2018), 59:23 10M (2018)
Goal Race: Pro Football HOF Half (5/2/2021)
Goal Time: Sub 1:20
Strong week. Today puts me 2 weeks out from my debut half. Feeling good about my goal time of 1:20. Got one more big workout planned for this coming Thursday, then taper begins.
M: 6 EZ
T: 8 EZ
W: Off
Th: 10 total, with middle 8 as .6 ‘on’ (6:01 pace) and .4 ‘off’ (6:40 pace). This was definitely the strongest of these alternations workouts I have done. Do have to note that I wore my Vaporfly’s as one final trial run before the race.
F: 10 EZ
Sa: 10 EZ
Su: 16 mile long run, including 8 miles in 48:51 (6:06 pace). Really pleased with this workout, 8 miles basically right at goal pace (1:20). Felt strong throughout and not straining to hit the pace.
Total: 60 miles
Tu - 9 w/ 4xmi in 6:27 6:23 6:17 6:17
Fr - 3 @ 8:30s
Sa - 10 @ 7:42s
Su - 4 @ 7:30s
Total - 24
Mn planned off. tailbone was really hurting after tuesdays run, tested it friday and it felt bad going into the run but better out of the run, not much pain since. weird stuff, guessing some serious lack of strength in core/hip area along with bad form generally but specifically during Tuesdays run. Was 2mi further than I have ran in a month with a workout mixed in. Onwards
Hello everybody.
Lots of great training from many of you! Keep up the great work.
Well, again the miles were too many, and Im not sure what I thought was going to happen. The lowest week I have run since the start of the year was 92.5 miles, with most above 100, or 96. No way can I expect to actually run a good 5k when my legs are completely trashed from heavy training weeks. Going into a race again with 96 miles is just stupid, and at some point I need to back off to more like 80 going into a race. Possibly even more like mid 70 something.
The good part of it is I know there is not a lack of fitness, just a very tired body and legs that are not ready to go fast like I could have done when I was younger.
Monday- 14.60 miles 1'28"58 (6:05 avg)
Tuesday- 16.01 miles 1'41"51 (6:21 avg)
Wednesday- 14.50 miles 1'29"26 (6:08 avg)
Thursday- 14.99 miles 1'35"54 (6:23 avg)
Friday- 14.78 miles 1'33"30 (6:19 avg)
Saturday- 6.51 miles 45:31 (7:00 avg)
Sunday- 3.38 miles 23:13 (6:52 avg), 3.10 miles 15:53 (5:07 avg), 7.64 miles 54:56 (7:11 avg).
The race itself was strange. I've run 5 other races this year, they were put on well. Everybody had an x to stand on, and they started 2 at a time every 5 seconds. Most have a different wave start every 30 minutes. Those races went fine.
This on, they basically had the different waves (no big deal), but you had a 15 minute window in your wave to start. I got to the start, and a lady with a microphone was basically telling people to go whenever they wanted to start. It was a complete mess. Strollers, dogs and random people going whenever with the earlier groups finishing right nest to the start. A mess! The start itself was on dirt (no big deal) but turned straight right over two small wooden bridges with another sharp right turn right after both of them. Got out, then within 150 or 200 meters had the finishers coming directly at us..... Got clear of that into the main trail and again had the finishers coming right at us, with the earlier starters going 2-3 wide on the path, so basically dodging everything.... Got clear of that mess, as going ok. Hit the bridge to head back at 1.6 miles (goes to the other side of the river) to then head directly into a pretty good headwind. Ran into more earlier starters with more strollers blocking the path, and people just not paying any attention at all. I think right after 2 miles I just mentally gave up. Tired legs, headwind and not mentally in the race!
Anyways, another 95.4 miles on the week. Went over 1500 miles on the year earlier in the week. No race this week, so I have a week+ to get ready for another one before there is almost a race every weekend. It will be time to lower the weekly mileage to run faster and less tired.
Have a great one all.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday