Basics: M/36/183
Races: Track 5000 or 1500 @ USATF NE champs on 7/31, Providence downtown 5k on 9/18. Need to find another tune up race or two in August.
Goal: 14:5x
PR: 15:23
Things started to click this week. Was on the track twice and definitely met more at home. Humidity was pretty off the charts but the temps were low enough that it was serviceable. Feeling really good about both of the quality days. 1000s in 2:54-2:57 felt pretty chill and was surprised by how quick the workout on Sunday was. I was able to run it with someone much faster than me which helped. I am thinking I may give the 1500 a go on 7/31 given it’s probably going to be hot as heck. Not sure what a good target is so should be interesting.
M - 8 @ 8:05. Avg HR 133
T - 9 @ 7:33. Avg HR 143
W - 2 up + 1 aerobic tempo (5:37). 3x(1000m + 200jg + 200m) w/ 4’ rest then 600m + 200jg + 200m. 1.25 down. Felt really solid. 2:55/31, 2:54/31, 2:57/32, 1:42/29. Didn’t have to push too hard.
Th - 9 @ 7:39. Avg HR 142
Fr - 8 @ 7:27. Avg HR 146
Sa - 3 up @ 7:24. 3200m LT + 4’ rest + 6x400m w/ 1’ rest. A bit faster than prescribed. Felt solid and under control. Last 2 400s got a bit tough but no form breakdown or anything. 10:24 (5:11/5:13), 66/65.5/63.7/66.7/64.9/64.5
Su - 10 @ 7:26. Avg HR 143. Pouring.
Total - 62 miles
Really nice work this week, HHW. It’s been disgusting and gross all week here as well. 70-75 dewpoints.
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 Goal Race: Boston Marathon (10/11/21)
Goal: TBD
Week of 7/12 to 7/18
M - 10 (9:23)
T - 10 (7:58). Including 6 mile progression (7:57–>7:03)
W - Rest
Th - 10.6 (9:03)
F - 11.5 (9:04)
Sa - 13 (8:13). Including 4 x 1 mile (7:39) with .25 mile recovery jogs, 1 mile easy, 4 x 1 mile (7:44) with .25 mile recovery jogs. 75 Dewpoint.
Su - 8.4 (8:53)
Weekly Total: 63.5 miles
YTD Miles: 1,401 miles
m - 8.06 @7:53 + 4.11 @7:21
t - 16.01 @6:21 - woody mtn rd in flagstaff, pretty rolling so on the way back let the legs open up on downhills and flats.
w - off/ light hike at grand canyon
th - 11.15 @6:42 (building warmup, 8x1000 w/ 425m jog in 2:20 [3:01.9,3:03.0,3:02.1,3:02.9,3:03.7,3:03.9,
3:02.0,2:59.6] & 2x200 w/ walk back [31.9,31.5] & 2 miles down) - felt good on this workout, and by far is the best 5k pace session I have done in my life. drove to about 2800 feet for this, very happy with the outcome.
+ 5.54 @7:15
f - 8.64 @7:45 + 4.09 @7:35
s - 10.05 @7:19 + 4.09 @7:23
su - 12.05 @6:10 (1 mile wu, 3200 threshold [11:01.9], 400 jog in 2:00, 6400 threshold [21:55.9],800 jog in 4:03, 3200 threshold [11:02.5], 5x200 on 200 yog [34.9 avg], 1 mile cd)
+ 4.5
Great week and put more money in the bank. Looking at hitting one more 5k pace workout, then some faster 400’s before gearing up for a 5,000 time trial the first-second week of August. Every run this week was at 6,000 feet + aside from the Thursday workout. Used the 12 seconds per threshold rule on the workout again this morning, felt good. Was planning on 4x3200 but just mushed the middle reps together. Probably going to relax on this Tuesday’s long run a bit, this was a pretty big week.
M37, 5’10”, about 160
Upcoming: Cherry Blossom (9/12), Half (9/19).
Mo: 10 @ 7:14 (80 + 73, cloudy)
Tu: 10 @ 7:30 (83 + 73, few clouds)
We: 10 @ 7:35 (83 + 70, few clouds)
Th: 10 @ 7:24 (78 + 70, mostly cloudy)
Fr: 10 @ 7:49 (82 + 72, few clouds)
Sa: 10 @ 8:09 (82 + 74, mostly cloudy) trails
Su: 10 @ 6:14 (76 + 60, partly cloudy)
Total: 70 miles
Hot and humid week, but a nice break from it this morning.
Sub 6:00 wrote:
M37, 5’10”, about 160
Upcoming: Cherry Blossom (9/12), Half (9/19).
Mo: 10 @ 7:14 (80 + 73, cloudy)
Tu: 10 @ 7:30 (83 + 73, few clouds)
We: 10 @ 7:35 (83 + 70, few clouds)
Th: 10 @ 7:24 (78 + 70, mostly cloudy)
Fr: 10 @ 7:49 (82 + 72, few clouds)
Sa: 10 @ 8:09 (82 + 74, mostly cloudy) trails
Su: 10 @ 6:14 (76 + 60, partly cloudy)
Total: 70 miles
Hot and humid week, but a nice break from it this morning.
All is right in the world again.
Hello all, hope your training week was well.
A different week for me. More uphill running as I didn't run the usual workouts this week, just wanted to have a week away from them.
Monday- 13.01 miles 1'26"04 (6:37 avg).
Tuesday- 13.02 miles 1'22"05 (6:18 avg).
Wednesday- 13.50 miles 1'22"11 (6:04 avg).
Thursday- 13.30 miles 1'25"01 (6:24 avg).
Friday- 13.12 miles 1'22"11 (6:16 avg).
Saturday- 13.0 miles 1'23"31 (6:25 avg).
Sunday- 14.04 miles 1'31"22 (6"30 avg).
93.3 miles and 5,902 ft of gain on the week. 2716.61 miles on the year.
Have a good one.
Female, 47, 5'4", 109
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Posting two weeks, since I never got around to posting last week:
Week 1:
42 miles running and 3 hours pool-running.
M: 1 hour pool-running and upper body weights/core.
Tu: 9 miles with 8 short hills (70-80 seconds up a 5% slope with 2:30-2:40 recovery) plus leg strengthwork.
W: 9 miles easy (9:37) plus drills and two strides
Th: 1 hour pool-running and streaming yoga.
F: 10 miles, including 6 Iwo Jima Memorial hills (~2 minutes hard up, jog, 25 second downhill stride, jog) plus leg strengthwork.
Sa: 7.5 miles very easy (9:46), drills and four strides, Upper body weights/core, and 3 miles very easy (9:23)
Su: 3.5 miles easy on treadmill (9:51), 60 minutes pool-running, and streaming yoga.
Week 2:
51 miles running, 1:50 hours pool-running, and 500 yards swimming.
M: 10 miles, including a track workout of 2x1600m at tempo effort with 3:00 recovery, and 2x200m at mile effort with full recovery in 6:38, 6:33, 42, and 42. Followed with leg strengthwork.
T: 7 miles very easy on treadmill (9:38) and streaming yoga.
W: Off (getting scoped out)
Th: 80 minutes pool-running and upper body weights/core.
F: 7 miles easy (9:48), drills and 4 hill strides, streaming yoga, and 3 miles very easy on treadmill (9:40)
Sa: 12 miles, including 8 Iwo Jima hill repeats (~2 minutes up, 90 second jog, ~25 seconds downhill stride, 80-90 second jog). Followed with leg strengthwork, 500 yards recovery swimming, and 30 minutes pool-running.
Su: 12 miles easy (9:38) plus drills and then streaming yoga.
Mostly hills with a bit of introductory track work - I'm about a week or two away from returning to serious training.
Got an upper endoscopy and colonoscopy done on Wednesday morning. Nothing too serious, which is good. Just some inflammation in my large intestine and in my stomach. They took some tissue samples (biopsies) to identify the nature/cause of the inflammation; the results of those should be back in a week or two.
I did have to laugh - the magazines in the waiting room on Wednesday morning were all from early 2020.
Male, 27, 6’4”, 152lbs
PRs: 4:54 mi, 16:56 5k, 1:18:00 HM, 2:47:14 M (all 2018)
Races: 7/22 3k Track , 8/12 1mi Track, 8/29 5k
Mn - AM: 8 @ 7:55s, PM: 8 @ 7:35s
Tu - 4000 5x200 + WU/WD = 9
Wd - 11 @ 7:55s
Th - AM: 5 @ 8:20s, PM: 5k in 19:00 + WU(8)/WD(2) = 13
Fr - 5 @ 8:25s
Sa - Biathlon in 21:39 + WU/WD = 5.25
Su - 17 @ 7:55s
Total - 81.5
Tu - 14:53 38 38 37 35 35 (400s rec)
Th - Wife ran 18:27 on a pretty slow course, she passed me around half mile and never came back. I just didnt have it, was tired
Sa - Biathlon No2 this summer, ~1mile run, prone shoot (5), 1mi run, standing shoot(5), 1mi run. ran about 6:10 pace on farm field. hit 3 and 3 this time (2 and 1 last time). Big improvement over the first and was a lot of fun. Wife raced also and hit 4 and 3, but ran a little slower for 22:38 finish time, second female by 1s to a girl who was a decent runner and a good shot (ie does these races). We will definitely look to do these next summer and possibly look for others.
Male, 26, 5’8”, 135 lbs
PRs: 17:11 5k (2015), 28:31 8k XC (2015), 36:11 10k (2018), 59:23 10M (2018), 1:20:55 HM (2021)
Goal Race: Charleston Distance Run 15 Miler (9/4/2021)
Goal Time: Sub 1:35
Another good week of volume and 2 solid workouts. This was my first week of my specific training block for the Charleston Distance Run, mostly just looking to get as strong as I can as the course is quite hilly. Will be doing a tune-up 5k next weekend, not expecting anything blazing given lack of 5k work, but it will be good to get out there.
M: 10 EZ
T: 8 EZ
W: 10 EZ
Th: 10 total – Including 7 mile tempo in 45:59 (6:34 pace). Slightly disappointing workout as I did 6 at 6:20 pace on the same route and similar weather last week. Legs just didn’t quite have it today. Gave a good effort though, so it is what it is.
F: 8 EZ
Sa: 6.5 EZ – Set out planning for 10 but cut the run short as thunderstorms were moving in. I will run in pretty much any weather except thunderstorms, which I refuse to mess with.
Su: 18 mile long run – 2 mile w/u, 10 x .5 with .5 recovery, 6 mile c/d. Goal was 6:00 pace for the half miles, which I hit basically on the money. Kept the pace honest on the recovery’s, around 7:40. Pleased with this workout as I felt like I had plenty left in the tank when I finished.
Total: 70.5 miles
M52, 5’6”, 123
A hot week here…just like pretty much everywhere else I suppose…
M: 7.13 at 6:56 overall…hot/humid/dripping...finished 6:39.9, 6:23.4, 49.9
T: 5.50 at 6:37 overall…afternoon run…felt pretty good…heat index of 97…6:59.3, 6:47.5, 6:45.6, 6:33.1, 6:19.2, 2:59.2…full progression
W: 8:33 at 6:59.6 overall…the sub-7:00 avg. streak hangs on as I slug it out in a pure sweatfest
T: 6.50 at 6:30 overall…90-degree afternoon burst…full progression…7:01, 6:47, 6:37, 6:25.1, 6:18.4, 6:11.6, 2:56.6
F: 7.65 at 6:55 overall…too much sun…hoping for some clouds or rain
Sat.: 10.25 at 6:42 overall…in the hills…7:20, 6:57, 6:40, 6:45, 6:55 (big hill), 6:35, 6:32, 6:28, 6:32, 6:23.1, 1:36.1…could not believe how I held on in this one
Sun.: 8.5 at 6:39 overall…7:18, 7:03, 6:55, 6:41, 6:37, 6:28.8, 6:24.7, 6:13.2, 2:55.2…a little cooler and it made a nice difference…full progression…pace felt pretty easy
53 miles
Too hot right now for any type of true long run. Just trying to find some shade and get through summer…
M19, 6'4"
PBs: 18:54 5K (2019), 30:50 5M (2018)
Goal race: Oxford Half Marathon (17th-Oct)
Goal time: 1:25
M: Rest
T: Cycle
W: Easy 4M
T: Easy 5.5M
F: Rest
S: Easy 4.5M
S: Steady 3M (wanted to do 6 but really struggled in the heat)
Just getting back into it after injury.
M61, 5'11", 178 lbs
Greetings, all. Catching up on the thread, cool to see a few pop-ins from regulars of yesteryear. I'm looking forward to seeing how Pappy does in the fall. Wasn't he a 28-something 10K guy back in the day?
Outsiderunner, sorry to hear of your dad's passing. I hope family and friends were able to get together to mourn your loss ... and also to celebrate your father's life. BTW, incredible training this past week in the heat!
I've fallen off the wagon a bit, in terms of training. But still get out for a run or two each week, and usually one decent effort on the bike.
My brother is living with cancer, but was given the go-ahead for our planned two-day bicycle "Ancestral Tour" -- checking out cemeteries and homesteads in NYS Southern Tier, and maybe northern PA.
I'm still struggling with weight. Not helping: My wife and I discovered we could use our health insurance "wellness" gift card at the food co-op. And said food co-op sells craft beer. Doubled my consumption -- four beers a week!
I can't believe we've been wasting the gift card on vitamins and YMCA membership all these years.
Be well, folks. Best wishes at the races.
Male, 31, 5’8”, 148 lbs.
PRs: 2:15, 4:51, 17:17, 36:50.
Upcoming races: 800 m race (7/20), 5K-10K tune-up in August (TBD), Gorges Ithaca Half Marathon (9/4).
M - Off
T - 8.8 @ 9:13
W - 10.2 @ 9:11
Th - 3.1 @ 8:38, 12x200 w/ 200 walk (36, 36, 36, 36, 35, 35, 35, 34, 35, 34, 33, 29), 3.2 @ 8:52
F - 4.3 @ 8:50
Sa - 9.2 @ 8:45
Su - 12.2 @ 7:46
Weekly Total: 53 miles
YTD Total: 1434 miles
I'm trying to decide between racing a 5K three weeks before my half or a 10K thirteen days before. I'm leaning toward the 10K. Thirteen days should be more than enough time to completely recover, right?
Pulled something in my lower back while carrying a kayak after today’s run. Not sure how long I’ll be out of commission. Hope it won’t be a big deal.
Mon - 45 min @ 7:34 (140 bpm)
Tues - 40 min @ 7:04 (151 bpm)
Wed - 60 min @ 6:39 (154 bpm)
Wed #1 - 25 min @ 6:40 (152 bpm)
Thurs - 60 min @ 6:28 (159 bpm)
Fri - Rolling Hills some Steep 75 min @ 7:14 (146 bpm)
Sat - Rolling Hills some Steep60 min @ 7:18 (148 bpm)
Sun - Rolling Hills some Steep 45 min @ 7:27 (139 bpm)
Weekly Totals
Miles: 58.5 Miles
Duration: 6:51
Total Elevation Gain: 2709 ft
M/42
2020 Races/TT: Marathon - 3:19 (TT); Half-Marathon - 1:25 (Race); 5K - 19:35 (TT); 1 Mile - 5:34 (TT)
2021 Races (Upcoming): 10K in late July, Half in late August, Chicago and CIM
M: 5.2 @ easy
T: 12 with workout - 7 x 800m with 400m recovery. Ran the first 6 reps at 3:07 - 3:10 and the last one at 2:59. Seeing some improvement compared to last week based on the pace of the repeats and the recovery section.
W: 5.2 @ easy
Th: 10.2 with workout - 4 x 5 mins with 1 minute float. Didn’t really slow down on the float as I was feeling really good. The 5 min section was between 6:25 - 6:30 pace and the float was at 6:50 - 7 pace. All done by feel.
F: 6.1 miles very easy effort up the local mountain. 2100 ft gain in 3 miles.
Sa: 22 @ easy with 20 mins at marathon effort after 18 miles. Averaged 6:55 for the 20 min section. Definitely felt hard as it was very late in the run and the sun was fully out by then.
Su: 5.2 @ easy
Weekly mileage: 66+
Weekly duration: 9:30+
27M, 5'10", ~ 155
Goal: < 1:34 600 m TT this autumn
T: 3
Th: 5 last 2 @ 6:36/mi
S: 4
Su: 3 w/ 4 * 150 m (20, 20, 20, 20)
sum: 15 miles
Random comments...Zm swift: Dang... not bad. The uphill stuff is a good way to get a "workout" without the pounding (as long as you take it easy coming down!)Allen:
I can't believe we've been wasting the gift card on vitamins and YMCA membership all these years.
I literally LOLed.
BHViking: Take care with the back.
Male, 53 yo, 5’7”, 142 lbs
Goals:
Short term: Take as much as my improving heel gives me; drop a few pounds
Longer Term: Year-end marathon PR
Strava Relative Effort Past 4 Weeks
6 | 23 |150 | 166
About 18 km running
About 30 km biking
I can now do single leg heel raises and drops. Several sets per day. Not exactly gonna claim a PR, but it’s a bit of a benchmark.
Picked up the intensity (some strides, hillier stuff) a bit this week, but really still just trying to do as much as I can while keeping the heel improving. I’m successful more days than not. But sometimes not.
It’s Monday a.m. here, and I have already run. I’m finally switching to morning runs. There are many advantages:
1. Instead of spending all day stressing about “how does the heel feel...will I be able to run?”, the run is done.
2. My heel feels best right after a run so I get in a great set of heel exercises early in the day.
3. I can ice a few times during the day after I have already run whereas at night, I ice once, and then let it stiffen up over night.
4. Not running at night will definitely reduce the amount of beer I consume per week both because I don’t have that “Wow, that sucked...better have a cold one” feeling AND I need to get up early to run the next day.
Be happy, y’all.
It hurts, but it doesn’t necessarily have to suck.
M: off
T: 90min bike ride
W: 4 w strides+strength
T: 50min bike w strength
F: 6 w strides + strength
S: 1hr bike (4x8min hard / 2 min easy) w strides + strength
S: 4 run, 45min bike w strides + strength
BHV - Hope you are feeling better soon.
Allen - Thanks very much for the kind words. I hope the bike ride with your brother is a great success. Regarding my training, I am very enthused about it. In fact, I think I should get in a race soon. Would like to run the Ashland Half (formerly Patrick Henry) at the end of August, but the water situation there does not sound good (that bring your own vessel craziness). In any case, I will be signing up for a fall marathon. I had a heck of a run this morning, and it convinced me that I should run a race in the next month or so and then run a goal race fall marathon. I have not felt this “natural” in my running in a long time.
So, any suggestions for a half marathon in my neck of the woods?