Goal Race- Providence downtown 5k on 9/18
Goal Time - 14:5x
Stats - M/6’2”/180 lbs and dropping
Decent first week. Nothing special but feel like I am settling in decently to the summer weather. Changes this cycle are:
1) Adding 1 mile to my standard filler days (9 vs 8)
2) Running MAF days post workout vs. recovery days. Instead Mondays are now optional running days or short recovery.
3) Adding an aerobic tempo mile to my warmup vs easy tempo.
Will take some getting used to.
M - 8 @ 8:02. Avg HR 136
T - 9 @ 7:27. Avg HR 146
W - 2 up + 1 @ Aerobic Tempo (5:35) + 2.5 miles of 200 on/200 off. 1.5 down. Goal was 34 for ons and 45 for offs. Ended up at 34.6 and 46.4. Decided to cut it from 3 miles to 2.5 when I woke up because I just wasn’t feeling food out of bed. Not much sleep for a couple of nights. Last time I did Aussies was a few weeks before 5k PR and averages were 34.6 and 50 flat for the full 12 so probably a similar effort.
Th - 9 @ 7:39. Avg HR 145
Fr - 6 @ 7:07. Avg HR 147 + 8x100 starting on the minute + 1.5 down. 100s were 14.xx w/ a few 13.x. Jogged into them so night exactly flying but not standing.
Sa - 9 @ 7:41. Avg HR 149. Ran at 6:30 AM. Felt strange.
Su - 2 up + 8 @ easy tempo + 2 down. Avg of 5:50 and 179 BPM on the easy tempo (5:50/5:56/5:50/5:53/5:51/5:49/5:46/5:45). Felt solid but definitely was working a bit the last mile. Warm weather w/ high humidity.
Total - 62 miles
Total ~6 miles
Monday - 8 miles 56:47
Tuesday- 7.5 miles 55:30
Wednesday- 6 miles 38:46
Thursday- 6.5 miles with 12x200 starting at 40 and and ending in 33 ( gradual cut downs ) 200 jog recovery
Friday- 7.5 miles with 1 x 300 in 44 sec
Saturday 3 miles
Sunday - TT 5 km in 16:20
M37, 5’10”, about 160
Upcoming: Cherry Blossom (9/12), Half (9/19).
Mo: 10 @ 6:37 (61, few clouds) Arboretum hills
Tu: 10 @ 7:33 (62, overcast)
We: 10 @ 7:08 (67 + 58, overcast) 16-12-12-8-8*
Th: 10 @ 7:22 (70 + 67, overcast)
Fr: 10 @ 6:51 (70 + 68, overcast) 6400 tempo**
Sa: 10 @ 7:55 (73 + 64) trails
Su: 10 @ 7:43 (78 + 67, sunny)
Total: 70 miles
*1600 (4:56.8), 1200 (3:44.9), 1200 (3:44.7), 800 (2:30.9), 800 (2:29.4). Half-distance jog rest (3:58, 3:02, 3:17, 2:12). Not easy!
**6400 in 21:20 (5:21, 5:22, 5:21, 5:17). Considered doing 8k if I felt good, but was already pushing it with only 1 day of rest after the prior workout. Definitely the right call since I’m feeling a little beat this weekend.
M37 6’1” 170
PB / 2021:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:32 / NT
10k 31:30 / NT
Half 1:08:31 / 1:10:40 *pacer-January
Full 2:32:50 / NT
M: easy, 9M
T: strength, 8x800 (1min jog), 2:31 avg, 4x200 strides, 10M
W: easy, 11M
T: easy, 8M
F: strength, fartlek 3 x 3/2/1min @ tempo effort (1/1/2min float), 5:35 avg, 4x200 strides, 9M
S: long run, 16M
S: off, —
06/06 Total 63 (6d)
05/30 Total 57 (6d), LR=15
05/23 - 03/07 Light / Inconsistent training
02/28 - 01/31 Break / Time off
01/24 Total 35 (4d), LR=16
01/17 Total 51 (6d), HM 1:10:40
01/10 Total 56 (6d), LR=15
01/03 Total 58 (6d)
2021 (take 2): 120 mi / 2 wks / 12 days
2021 (take 1): 250 mi / 5 wks / 28 days
2020: 3,064 mi / 52 wks / 296 days
2019: 2,811 mi / 52 wks / 296 days
Female, 47, 5'4", 105
Goal races: Grandma's Marathon (June 19 - goal sub-3:05).
Eventual goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
63 miles running, 1000 yards swimming, and 2 hours pool-running
M: 1 hour pool-running and streaming yoga.
T: 5 miles (9:15), upper body weights/core, and then 3.5 miles (9:09).
W: 11.5 miles (9:03) and streaming yoga.
Th: 4 miles very easy on treadmill (9:47), 1 hour pool-running, and upper body weights/core.
Fr: 12 miles, including a track workout of 3200, 1600 in 13:08 (6:36/6:32) and 6:24, with 5:22 jogging recovery between the two. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10.5 miles very easy (9:12) plus drills and 6 hill sprints, and then streaming yoga.
Su: 16.5 miles progressive, split as first 5 averaging 8:49 pace, next 6.5 averaging 8:02 pace; next 5 averaging 7:46 pace. Followed with leg strengthwork and 500 yards recovery swimming.
Just recovery from last week's 10 miler, plus some work this weekend. The heat and humidity rolled in, slowing both Friday and Sunday's runs. In particular, this morning's long run sucked - I basically just tried to pick it up slightly at the end without running myself into a hole.
Oh well - it's good for acclimation.
Sub-6: good that you got into Cherry Blossom! Seeded entry, I'm assuming?
HHW: a 6:30 am start is quite late for you!
Pewow: hang in there.
HS Sophomore: congrats on the time trial. Were you happy with it?
GNR1: good week with good balance.
M61, 5'11", 177 lbs
MAY 30 - JUNE 5, 2021
Sun - Off
Wed- 4.0 miles @ (11:10, 9:44, 9:06, 8:18)
Fri --- Bike 23.6 @ 18.6 mph
Sat --- 7.7 miles @ 8:29/mi avg (9:24 ... 7:50)
TOTAL: 11.7 MILES
I might schedule 2021 Mile Time Trial #2 this week. The first a few weeks ago was 6:56. Not likely to improve much, but we'll see!
My brother and I have a two-day bike "ancestral tour" (cemeteries and home sites of ancestors -- Ithaca NY, Corning NY, Tioga PA) planned for next month, but that's in question now. He has been living with prostate cancer for a couple years, and it seems to have taken a turn for the worse. Biking doesn't go well with that. Hoping for the best.
Allen1959 wrote:. He has been living with prostate cancer for a couple years, and it seems to have taken a turn for the worse. Biking doesn't go well with that. Hoping for the best.
Ugh. I am so very sorry to read about this. How awful. I join you in hoping for the best.
Male, 31, 5’8”, 148 lbs.
PRs: 2:15, 4:51 mile, 17:17 , 36:50.
Upcoming races: 5K on 6/13.
M - Off
T - 16.4 miles on the bike.
W - 18.33 miles on the stationary bike.
Th - Off
F - 4.8 with 6 strides (8:20)
Sa - 2.2 up, 4 strides, trail 5K in 20:31, 2 down.
Su - 10.3 miles (8:23)
Weekly Total: 22 miles
YTD Total: 1154 miles
Job 1 this week was taking care of my lower leg issue, so I took 5 days off from running (including last Sunday). I haven't had any issues with it since starting up again, so hopefully that problem is solved.
The race - the course was very hilly with a lot of uneven, grassy terrain. One runner took the lead at the start and opened up about a 5-second gap on me. The course ends on a flat dirt road, so I thought I might have a chance to outkick the other guy there as long as I didn't let him get too far ahead. Sure enough, I closed the gap with about 1/4 mile to go and kicked it home for the win. I love, love, love contending for races when it's not clear who will win until it's time to kick. Races like that don't come often so I'm very happy to have had that opportunity.
Just one more race for this cycle. It's kind of hilly, so I don't have a time goal, but there should be some good competition.
Male, 53 yo, 5’7”, 142 lbs
Short term: Stay consistent, come up with an optimal way to manage my heel pain
Longer Term: Year-end marathon PR
Strava Relative Effort Past 4 Weeks
395 | 266 | 302 | 309
30 Day Avg: 47.2
This Week: 53.3
About 50 km running
About 0 km biking
One workout this week:
Thu: 10 x 1 min hard, 1 minute easy
Lockdown entering a new phase this week, with shopping only permitted on certain days. Looks like work from home will be extended to at least 6/28. I keep thinking that sooner or later they’re going to confine everyone to their closets.
When outdoor masks became mandated, my VO2 max number on my Health app dropped several tenths of a point. I notice it’s now back to where it was.
Only managed 5 days this week, but still a win. Maintaining a moderate level of effort overall, and things are trending in the right direction. High level of pain on one run, but a relatively pain free week.
I want to get in 2 workouts a week... or even 2 every 10 days... but seems like lots of stuff conspiring against me the past few weeks, tickytack BS like typhoons and floods.
Next week, I’m gonna start posting hard numbers like paces and HRs etc. I’d like to maybe start setting more definite goals... maybe schedule a TT for myself.
HHW: Your MAF days will be easier or harder than your previous recovery days? I'm assuming easier, but just checking.
pewow: Keepin' it movin'
HS sophomore: Enjoy the summer! Nice TT.
Sub 6:00: I admire/envy your consistency.
GNR: Coming back nicely after the break!
DW: Two weeks out! Stay sharp!
Allen: Maybe I need to be doing a mile TT once a month myself? Hmmm...
notabot: Congrats on the kick!
Coach Jeff ROC wrote:
HHW: Your MAF days will be easier or harder than your previous recovery days? I'm assuming easier, but just checking.
My MAF days are all just aiming for 145 BPM over the run (whatever pace that ends up being). My recovery days are usually in the mid to high 130s so they are harder. Last cycle I was scheduled to run 7 days a week with a day off each month whereas this cycle I am scheduled 6 days a week with an option day off or some short light jogging so I think the thinking is that I can run more at a faster pace the rest of the week.
Goal Race: Chicago. If I can't travel for some reason, then CIM
M: 6.7 easy
T: 6.4 with workout - 6 x 90 secs uphill slogs with 90 secs jog recovery. Did it on the treadmill at 6% grade. Will be taking the uphill repeats in the next few weeks to the local 'hill' here.
W: 5.5 easy
Th: 7.3 with workout - 3 x 5mins with 1 min jog recovery. Averaged 6:55, 6:45, 6:25 for the 3 repeats. The first 2 repeats were tempo-ish. For the 3rd one, I just wanted to see what current 5K effort feels like, so went a little harder.
F: 5.1 easy
Sa: 16 easy
Su: 5.5 easy
Overall a decent buildup week. No aches and pains currently, which is always a win.
Weekly duration: 7:30+
Weekly miles: 52
M43 / 6’2” / 180lbs
Another down week. Partly making sure I get over previous mileage. Also because we had a few hot days and I'm not interested in working hard under the sun. 5000 this coming Saturday, first race on a track for me, and first race period in forever. A little worried about the weather, forecast is 22C/70% humidity. Not ideal!
T: 9.3Km easy (6:30/Km), w/ 5 by 60m on 3m R,
W: 16Km (avg 6:30/Km), w/ 10 by 200 (avg: 36) on 90s R,
Sa: 26Km lsr (5:00/Km), w/ 5k prog (4:20/km -> 3:50),
Su: 17Km (5:30/Km), w/ 6 by 600m @5k (400 jog-walk).
Weekly Total: 68.3Km (42 miles)
Wednesday was close to 30C, no shade on the track, awful. The group I run with is pretty laid back, I usually dble the number of reps prescribed by the coach. This time not so much!!! Sandbagged most reps. I let it rip on one repetition, surprised to see 30s on the watch (expected 32-33). Picked up the pace little toward the end of the long run on Saturday. Didnt feel awful, didnt feel great either. Threw in some 5k pace intervals on Sunday to see how it felt (uncomfortable but manageable). I'll adapt the group's suggestions for this week (thanks to all who contributed! Much appreciated!) and hope for the best on Saturday.
Male, 27, 6’4”, 154 lbs
PRs: 4:54 mi, 16:56 5k, 1:18:00 HM, 2:47:14 M (all 2018)
Races: 6/17/21 1mi, 6/19/21 Biathlon
Mn - 4.5 @ 10:10s
Tu - 2x800, 600 + WU/WD = 7.5
Wd - 9.25 @ 7:40s
Th - 3.5 @ 7:50s + 4 Strides
Fr - 3k in 10:39 + WU/WD = 6
Sa - 7 @ 8:00s
Su - 5 @ 8:45s
Total - 43
Tu - 2:47 2:48 2:04
Fr - 1:59.38 (600) 84.96 86.06 86.82 88.31 88.48 85.16 = 10:39:14
(Goal of 85s or 10:33)
Way lower mileage than desired this week, between the race and very lazy beach days that is what I get. Looking to hit over 60 next week as my schedule will be more routine again. Might copy the race notes on here later after I write them up in the personal log (Athleticore).
I spoke to people from Brooks and NBC Sports over the last week and learned some interesting information.
Brooks - Much like Nike and the Streak/Streak LT, Brooks got rid of the Asteria and Pureflow. These are being replaced with the vaporfly competitors (special foam/ carbon plate shoes).
NBC Sports - I had been looking to get the track and field pass (60$/yr) to be able to stream the diamond leagues and a handful of marathons and track meets. This is now gone and is moved to Peacock, along with the other various minor sports they had services for. I am not sure if the paid peacock is required or if it will just have advertisements.
pewow - Are you running two miles straight now or are you still incorporating walking?
HS sophomore - Nice TT.
darkwave - Good job keeping up your effort through hot, humid weather.
Allen1959 - Those are my stomping grounds. I grew up in Wellsboro and I live in Ithaca now. I'm very sorry to hear about your brother's health and I wish him the best.
Coach Jeff - Nice job staying consistent through a crazy time. I hope your heel pain stays away.
fatsos - Good luck at your 5K.
RunnerSam - It's too bad that companies are discontinuing their flats. I like my Streak LTs for 5Ks and road miles.
M44, 5’10, don’t weigh myself
Deadwood Mickelson Half Marathon
Official Time: 1:18:48
Overall: 5th of 1434
Masters Division: 1st
Age Group: 1st
I did not run this very well but the result was pretty good. I felt like I went anaerobic in the early miles, had to back off, recovered, went too hard again, backed off, recovered, etc. There were multiple sustained periods throughout the race where I felt like I was really cruising easily. I need to learn how to do that the entire way. Unfortunately, a lot of the race felt more like a struggle where I just wasn’t comfortable, nor moving as fast as I felt I could have.
There was a headwind of about 15-20 mph that was shielded through portions of the race. This was in the hills so there was a lot of areas where I felt no wind at all and others where I’d get absolutely BLASTED. I think part of my problem was that I struggled too hard into the wind. Again, learning the proper effort (into the wind or no wind) is what I’m hoping to take away from this experience.
About halfway in, I rolled over my foot while crossing a bridge. How in the hell did that happen? The race was on a gravel trail until the final mile but it wasn’t until I got on a perfect surface that I happen to step on the side of my foot. How? Anyway, I recovered and got rolling very quickly and considered dropping due to the pain but I think the adrenaline masked the pain for the last half of the race. One day later (now), my foot is SUPER swollen with a giant bruise on it. Currently icing and compressing.
Since I have a Stryd power meter that is essentially a Grade + Wind Adjusted Pace tool, I think this is a good opportunity to look at how even my splits were due to the On and Off wind and the hilliness of the course. The course started at about 6200 ft and ended at 4700 ft with about 100 ft of gain. So verrrry net downhill. Maybe I can learn from the power splits? Thoughts on this?
Power Splits by Mile: 309, 307, 305, 306, 308, 300, 298, 298, 301, 302, 304, 309, 309, 323 (last 0.2 miles)
Power Average: 304
Anyway, had a blast and hoping to improve. Just absolutely loved being in a race again. First one in 18 months. Really finding the joy in this sport, again!
Allen - So sorry to hear about your brother. Will say a prayer.
My week went pretty well. Did 47 miles in six days (took the day before the 5k off). Ran 19:40.3 chip, 19:41 gun. Race was in a steady rain, and my HR was pretty low when done (162 avg.). Got in two 10.5-mile runs, and so I think my legs are starting to come back.
The knees seem to be complying…
Happy running, my friends…