Good start to the week with one of my better workouts ever on Tuesday then on Thursday following some 100s a wicked flare up of tendinitis in my knee happened. Took Fri-Sun off w/ a ton of stretching and rehab and it feels like it is getting better. Very frustrating. Always seems like something pops just as the fitness is really starting to come around. Hopefully will be back in business tomorrow. Need to decide if I am still racing a 1500 next weekend as well. Overall pretty disappointed but hoping this doesn’t get a thing and/or set me back too much.
M - 6 @ 8:14. Avg HR 141
T - 2 up + 1 aerobic tempo. 6400m continuous of 400 @ goal 5k/1200 float. Goal was to keep 1600s around 5:20. Felt incredibly strong/controlled. Really happy with execution. 2 down.
69/4:09 (5:18)
70/4:11 (5:21)
70/4:12 (5:22)
71/4:07 (5:18)
W - 8 @ 7:25. Avg HR 140
Th - 6 @ 6:49. Avg HR 149. 13x100 in the high 12s and 13s. Should have backed up about halfway through. Dumb.
Fr-Sun - Off
Total 30 miles.
M37, 5’10”, about 160
Upcoming: Cherry Blossom (9/12), Half (9/19).
Mo: 10 @ 8:19 (76 + 63, overcast)
Tu: AM - 5 @ 7:36 (77 + 64); PM - 5 @ 7:28 (88 + 65, few clouds)
We: 10 @ 7:10 (83 + 67, few clouds) 5k tempo*
Th: 10 @ 8:04 (74 + 55, mostly cloudy)
Fr: 10 @ 8:07 (73 + 56)
Sa: 10 @ 7:27 (77 + 63, mostly cloudy)
Su: 10 @ 6:48 (75 + 67, overcast)
Total: 70 miles
*5k track tempo in 16:40 (5:21, 5:20, 5:21, 38.x) Thought about adding some 200s, but this was enough (hot).
Some SI joint trouble again this week. Need to get a proper office chair for home since I think sitting in a dining room chair ~8 hours/day is the cause.
Also need to get start working in more quality if I’m going to be racing in September. Maybe even add a long run? Or should my long run just be the same 10 miles every day?
M52, 5’6”, 123
Finished the week with a bang on this hot, humid morning. Very happy with the work this week, as it was one of my better July weeks, and I know the way it was done…lots of it with relative ease, not pushing. That is the gold standard in distance running. The last 1.5 today was a bit uncomfortable, with the humid/dripping conditions. My quick math avg. for the week is 6:31.2. Thanks be to God for the opportunity to be training like this…
M: 8.5 at 6:29 overall…full progression…7:17, 6:56, 6:40, 6:34, 6:23, 6:19.2, 6:13.8, 5:55.3, 2:48.9...felt super
T: 6.51 at 6:23 overall…full progression…6:58.5, 6:47.0, 6:32.4, 6:26.4, 6:11.8, 5:48, 0, 2:45.8…felt super
W: 10.5 at 6:39.6 overall…in the hills…7:12, 6:53, 6:41, 6:50, 6:53 (big hill), 6:25, 6:37, 6:24, 6:32, 6:22.8, 3:05.7
T: 7.5 at 6:31 overall…felt strong…full progression…7:06, 6:55, 6:42, 6:35, 6:27.5, 6:17.2, 6:02.9, 2:51.2
F: 8.5 at 6:35 overall…full progression…7:14, 6:55, 6:47, 6:39, 6:35, 6:23.1, 6:16.9, 6:09.9, 2:57.8
Sat.: 10.5 at 6:40 overall…in the hills…7:15, 7:01, 6:46, 6:47, 6:57 (big hill), 6:33, 6:33, 6:27, 6:25, 6:13.2, 3:03.8
Sun.: 6.5 at 6:21 overall…full progression…6:54.3, 6:40.4, 6:24.6, 6:18.0, 6:10.8, 5:56.1, 2:53.9
58 miles
Gotta decide on a half and a full…
Sixth split in Tuesday’s run is 5:48.0.
Sub 6:00 wrote:
M37, 5’10”, about 160
Upcoming: Cherry Blossom (9/12), Half (9/19).
Mo: 10 @ 8:19 (76 + 63, overcast)
Tu: AM - 5 @ 7:36 (77 + 64); PM - 5 @ 7:28 (88 + 65, few clouds)
We: 10 @ 7:10 (83 + 67, few clouds) 5k tempo*
Th: 10 @ 8:04 (74 + 55, mostly cloudy)
Fr: 10 @ 8:07 (73 + 56)
Sa: 10 @ 7:27 (77 + 63, mostly cloudy)
Su: 10 @ 6:48 (75 + 67, overcast)
Total: 70 miles
*5k track tempo in 16:40 (5:21, 5:20, 5:21, 38.x) Thought about adding some 200s, but this was enough (hot).
Some SI joint trouble again this week. Need to get a proper office chair for home since I think sitting in a dining room chair ~8 hours/day is the cause.
Also need to get start working in more quality if I’m going to be racing in September. Maybe even add a long run? Or should my long run just be the same 10 miles every day?
You could always just start your Saturday run at 11:00 PM and continue into Sunday for a 20 miler and then take the rest of Sunday off. That would preserve the order that the universe needs and also get you your long run.
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 7/19 to 7/25
M - 8.6 (9:03)
T - 10.5 (9:05)
W - 10 (7:38). Including 5 x 1 mile (6:51) with .25 mile recovery jogs.
Th - 9.6 (9:06)
F - 9.3 (9:28)
Sa - 15 (7:48). 5 x (8:27–>7:44–>7:13)
Su - 7.6 (9:20)
Weekly Total: 71.6 miles
YTD Miles: 1,473 miles
m - 8.25 @7:34 + 4.10 @7:21
t - 15.19 @6:55
w - off/ light hike
th - 7.0 @7:00 failed workout -(2 wu, 2x1600,800,cd) 2:30 rest between the reps but honestly just felt bad. i hate b*tching about the heat but the real feel was 15 degrees higher than last week when I did my 8x1000 workout. should have moved this. splits were 4:53,4:56,2:28.
+4.05 @7:34
f - 11.09 @7:13 +4.04 @7:34
s - 10.20 @6:18 (2 wu, 6 mile threshold on track @ 5:39 avg per 1600, 4x200/200 34.2 avg, 1 down. this didn’t feel how I wanted. i should have kept this on sunday but i stupidly pushed it with one 15 mile day between the last workout. legs had 0 pop but I still got it done. 12 second adjustment as with the past few workouts.
+ 6.16 @7:18
su : 7.69 @7:50
+ 4.0
this week wasn’t the best by any means. as noted, both workouts didn’t really go how i wanted. i really neglected recovery by trying to squish them together. i learned though, and I think my body just needs a down week. i haven’t taken one in a long time, and i plan on doing so after I finish this one up. i have decided that I will do a 10k on the track either the third or fourth of august weather permitting. still undecided on what i want to hit the first 5k at, I just know I want it comfortable. was conflicted on wearing spikes or next %, leaning towards the next % as I haven’t worn spikes in over 9 months.
Female, 47, 5'4", 109
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
53 miles running, 3:30 hours pool-running, and 1000 yards swimming.
M: 1:40 minutes of pool-running and upper body weights/core.
T: 11 miles, with 2x(1600, 800) and 2x200m. Splits were 6:41, 3:10, 6:33, 3:04, 44, and 43. Long recoveries. Followed with leg strengthwork and 500 yards recovery swimming.
W: 9 miles easy (9:41) plus drills and two hill strides, then streaming yoga, followed by 3 miles very easy on treadmill (9:46)
Th: 1:50 minutes pool-running and upper body weights/core.
F: 12 miles including a 4 mile tempo in 28:12 (7:06/7:10/7:07/6:49). Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10 miles easy on treadmill (9:50) followed by streaming yoga.
Su: 8 miles easy (9:44) plus drills and two hill sprints, and then upper body weights/core.
Meh. Didn't feel great all week. Lungs actually feel good; legs feel good also. It just feels like oxygen isn't getting from one to the other, and my HR is much higher than it should be for any level of effort., even easy runs.
After Tuesday's workout I went and got my iron checked again, along with some other stuff. I'm not anemic, but it sure does look to me like my iron is low. I'm already on oral iron supplements and have been since last summer, so nothing to change there (and yes, I eat red meat regularly). I see the GI doctor in early August, so I'll see what she thinks about the iron levels and if I should change anything.
I would wear the nexties and run it on the roads. As someone who is 0-3 on track 10k TTs I can attest it is a lot of laps to run by yourself.
did you do it completely solo? i was going to have a friend of mine ride on a bike in lane two next to me at my goal pace, similar to pacing lights I would assume?
For me solo. Maybe a bike would help.
M: off
T: 1hr bike (4x8min hard/2 min easy) + strength
W: 4 + strides + strength
Th: 4 + strength
F: 1hr bike (4x8min hard/2 min easy) + strength
S: 1hr yoga
S: 7.5 run + 50min bike + strides + strength
Sub 6:00 wrote:
Also need to get start working in more quality if I’m going to be racing in September. Maybe even add a long run? Or should my long run just be the same 10 miles every day?
LR + 2 Workouts a week, its probably time
MrsStone - solid stepping stone and mile repeat workouts!
darkwave - I'm not sure when your next races are but have you considered not running any workouts for a few weeks and increasing the pace of your easy runs? just to get a different stimulus, how do those high 9 pace runs feel compared to 8:30s? In general I'm a fan of easy days easy and hard days hard, which you do well but it might be worth mixing it up.
Hello all,
A bit of an odd week for training as the runs were nothing great. Oh well...lol.
Monday- 13.10 miles 1'22"27 (6:18 avg)
Tuesday- 6.88 miles 40:00 (5:49 avg) 10x2 min on 1 min off. Ran at a pretty slow place, so not nearly as fast as usual. 6.29 miles 42:50 (6:48 avg) basically the cool down.
Wednesday- 13.51 miles 1'27"01 (6:26 avg) Really should have taken water on this run.
Thursday- 13.14 miles 1'25"28 (6:30 avg)
Friday- 6.65 miles 43:41 (6:34 avg) Got hot very quickly, glad my run was short.
Saturday- 1.49 miles 11:06 (7:24 avg), 6.30 miles 31:57 (5:04 avg) USATF Colorado State Championships 10k , 3.62 miles 27:34 (7:36 avg) and finally 3.10 miles 19:43 (6:22 avg).
Sunday- 15.0 miles 1'38"30 (6:34 avg).
89.1 miles on the week. 2805.4 on the year.
Have a good one all.
M19, 6'4"
PBs: 18:54 5K, 30:50 5M
Goal race: Oxford Half Marathon (17-Oct)
Goal time: 1:25
Intermediary Races: Buscot Park 10K (23-Aug), Cheltenham 10K (5-Sep), Hanney 5 (3-Oct)
M: Easy 4.5M - very hot
T: Rest
W: 5M incl. 10 x 1'/1' @ 5k-10k pace
T: Easy 6M
F: Rest
S: 5k parkrun (20:07) twisty grass course but still a pathetic effort. Very disappointing.
S: Rest
Plus a couple of easy/steady cycles throghout the week with probably minor aerobic benefit
Still having a bit of trouble with shin splints, doing a lot of stretches/exercises and have got some new (hopefully better) shoes but still all very frustrating.
Took 4 days off to let my back heal after pulling something when carrying a kayak. Everything seems fine now.
Fri - 8.5 miles @ 6:37 (157 bpm)
Sat - 10 miles @ 6:26 (161 bpm)
Sun - 4 miles @ 7:00 (154 bpm)
RunnerSam wrote:
darkwave - I'm not sure when your next races are but have you considered not running any workouts for a few weeks and increasing the pace of your easy runs? just to get a different stimulus, how do those high 9 pace runs feel compared to 8:30s? In general I'm a fan of easy days easy and hard days hard, which you do well but it might be worth mixing it up.
For right now, I want to stay the course - this is because I'm not sure whether this is lack of fitness/failure to respond to training or something medical (related to the inflammation seen on some exams last week plus the apparently low iron). I'd prefer not to change any variables in my training until I've ruled out health stuff.
If there's no obvious health cause, then sure, that might be worth a try. In the past, training with more moderate pacing and less variation has not worked well at all for me. But sometimes we change as we age.
I should note that the high 9 minute pace runs feel much harder aerobically than they should - I'm running that slow because I'm trying to keep my heart rate down in my easy run range, but not succeeding. Which makes me hesitant to speed them up.
highhoppingworm wrote:
You could always just start your Saturday run at 11:00 PM and continue into Sunday for a 20 miler and then take the rest of Sunday off. That would preserve the order that the universe needs and also get you your long run.
An intriguing suggestion, although it would get in the way of my rock ‘n’ roll lifestyle (i.e. having a few beers and going to bed by 10:30 on Saturday nights).
Male, 31, 5’8”, 148 lbs.
PRs: 2:14, 4:51, 17:17, 36:50.
Upcoming races: 10K (8/22), Gorges Ithaca Half Marathon (9/4).
M - 5.1 @ 8:51
T - 2.4 @ 8:31, 3 strides, 800m in 2:14.59 (hand-timed), 1.6 @ 8:58
W - 1 mile easy, 4 at tempo effort, 1 easy, 3 tempo, 1 easy. Tempo portions @ 6:40 average with 587/350 ft. of elevation gain/loss
Th - 11.2 @ 8:23
F - 8.7 @ 8:32 with 2 sets of 6 strides
Sa - 14.6 @ 8:02 with miles 9-11 in 6:23/6:16/6:04
Su - 6.5 @ 8:31
Weekly Total: 60 miles
YTD Total: 1495 miles
I had so much fun racing the 800. The plan was to try to go out in 33 and see what happened. I ended up going out in 34/68 and was able to pick it up for lap 2 and shave a fraction of a second off my PR (2:15.3 to 2:14.5). Good enough for 3rd place.
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.
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