hhw - Hopefully a few days off right away nips that tendinitis in the bud.
coleiolio - My Achilles tendons hurt just thinking about running 25 laps in spikes. If it was me I'd go with the Next%, but then again you're not going to be out there as long as I would be.
Zm swift - Congrats on a seriously quick 10k. Did you have any specific goals going into it?
BHViking - I'm glad your back is back to normal (no pun intended).
F44
Goal races: September 5K, October marathon
It's been a couple weeks.
Week before last was really solid until Saturday. Tu/We each 9.5 easy, a decent interval workout on Th (2 easy + 4x5 min hard + 2 easy) that went OK considering the on-going smothering conditions, 8.4 easy on Fr, then woke up feeling a kind of scratchy throat on Saturday, did around 7 mi and spent the rest of the day feeling worse and worse. Woke up in full stuffy misery next morning so I missed Sunday's long run with tempo, which annoyed me because I've been hitting all my mileage and workout targets for a few weeks now.
I had not been sick at all since Nov 2019. Covid-19 negative, just a run-of-the-mill bad cold.
Did not run last week until Thursday, when I finally felt recovered enough to get out and do 5 very easy miles (lungs a bit tender yet) and Friday another easy 5 (still a bit congested in the head but better). Very much liked the pleasant mornings after what seems like a year of stifling heat and muggy.
Saturday rode 42 tough miles in the southern part of Shenandoah NP. A bee stung my finger when I tried to help it out of my helmet after it had gotten stuck in my hair; got poured on on during most of the last 5-6 miles which was uncomfortable on top of my legs hurting; but overall it was a good ride. A woman had gone missing in the southern part of the park the prior week and we passed the incident command area on our way in, unbeknownst to us at the time they had found her body earlier that morning. During our ride we were passed by several park ranger vehicles going very fast with lights and sirens blaring, can only speculate what that was about (at the time we thought maybe they had found her, but now knowing that they already had, we don't know). The woman's car was found wrecked in the park last week and they haven't said anything about where her body was found in relation to where the car was found and there are very few available details so who knows if we will ever know what happened there.
Legs were completely trashed from all the climbing during the Saturday ride so just did an easy 2-mi hike on Sunday.
Health-wise feel mostly back to normal so this week should be a return to normally scheduled training. Last week was totally derailed and I hate that as much as just being sick.
Nice week everyone - keep it up!
M35, Boston Marathon target <2:45
Had a nice week - won't go into daily logs
but 75 miles total
18 miles pushing my daughter (24%)
11 miles faster pace (3x1 mile repeats on 5:40, 5.2 mile tempo at 6:18, 3 mile tempo @ 6:14)
rest was easy stuff
3,400 ft. vertical
on to the next!
-Peter
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
Good week for me. Cut mileage back a bit so my legs could freshen up a bit for the race on Saturday. No taper or anything, just 8 mile easy runs instead of 10 for a few days leading up. Got in 2 good workouts including a race win. Also encouraging that as recently as the spring a 60 mile week was a big week, now it’s a cutback week for me.
M: 10 EZ
T: 10 EZ
W: 8 total, including 6 mile tempo in 37:31 (6:15 pace). Goal was to run the first and last miles hard, with the middle 4 at goal race pace (6:20). Took it out in 6:07, averaged about 6:21 for the middle 4, and then closed with a 6:02, so mission accomplished for the workout. Hot and humid as per usual.
Th: 8 EZ
F: 6 EZ
Sa: 6 total with a 5k win in 17:52 (5:45 pace). Evening race, so conditions were pretty brutal (temp near 90 degrees) and also have not done any 5k specific work in a few years. Didn’t really know what time would be realistic, so figured I would take it out in 5:45 to get myself on pace for sub-18 and see where things went from there. Small field so I was clear of all competitors about a quarter mile in, locked on to that 5:45 pace and just kept rolling with it. Splits of 5:45, 5:48, and 5:44 with 35 seconds for the change at the end. Pretty honest pace, although I think I had at least another half gear if there had been some competition near me. Got a free scoop of ice cream at the finish line, which was the main reason I ran the race, haha. Also the first ‘normal’ race I have done w/out wave starts or masks since COVID began, which was refreshing.
Su: 12 mile ‘long run’. Just getting out there after the race. Legs were a bit sore, so just went for some time on my feet.
Total: 60 miles
darkwave wrote:
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.
Very reasonable, was just talking about B12 deficiency with a fellow runner and how her blood test after a longer period of poor running was worth it.
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.
It isn't something I would suggest if you are within ~12 weeks of a goal race, but (in my training and others) I always wonder if there is missing stimuli in easy days that are too slow, particularly at the start of a cycle
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.
Good to know/think about when considering your first comment above.
Replies above in bold
Male, 27, 6’4”, 150 lbs
PRs: 4:54 mi, 16:56 5k, 1:18:00 HM, 2:47:14 M (all 2018)
Races: 8/12 1mi Track, 8/29 5k, Sept 5k?, 9/25 5M
Goal Race: Philly Marathon - 2:40-2:45 goal time
Mn - AM: 6 @ 8:10s, PM: 9 @ 7:50s
Tu - 2400 6x200 + WU/WD = 8
Wd - 5.5 @ 7:55s
Th - AM: 3 @ 8:10s, PM: 3k in 10:19 + WU/WD = 6
Fr - 7 @ 8:15s
Sa - 10 @ 7:55s
Su - 15 @ 7:55s
Total - 70
Tu - 8:59 39 39 38 38 37 38 with 400s rec, tried to keep these under control so I was fresh for thursday
Th - Pretty happy with the 3k, first time racing in my spikes I bought just before Covid. Seeded myself at 10:15 and came in at 10:19 which is 20s quicker than ~6 weeks ago, PR of 9:50. Wife managed a 18:05 in her 5k, hoping to see her under 18 again at the road race in the end of August. Might have to find a quick 5k before the marathon if she doesnt get it there.
General - had a few runs cut short due to lightning (Mn PM, Wd), Friday I was spent. Have lost a few pounds in recent months so need to keep ontop of caloric intake. had a nice dehydration induced 5.5lb swing from post LR to bedtime weight yesterday (145 to 150.5)
RunnerSam wrote:
Goal Race: Philly Marathon - 2:40-2:45 goal time
Nice week - congrats on the 3k - have similar goal times for fall marathons - will be interesting to track each other's progress.
Male: 28, 6'0"
PRs: 5K: 15:18 Indoors (2021), Half: 69:38 (2021), Full: 2:30:25 (2019)
Goal Race: Boston 2021
M - Off
T - 12 Miles @ 7:09 avg
W - 3 miles easy, 4 x 3 minutes on/2 minutes off, 4 x 30 seconds on/1 minute off, 3 mile c/d
Th - 10 miles @ 7:16 avg
F - 6 miles @ 7:04
Sa - 14 miles @ 6:19 average, 20 minute tempo in the middle
Su - 10 miles @ 7:03
Tuesdays workout felt pretty rough. No pop in my legs which probably was due to running 12 miles the evening prior. Paces for the 3 min: 5:00, 5:02, 4:59, 4:58. Paces for the 1 min: 4:10, 4:15, 4:25, 4:23. None of that felt good and I need to make sure I'm running early on Tuesdays so I'm getting adequate rest.
Saturdays run was dumb. I didn't wake up early so i did my long run in the late afternoon. 90 degree real feel and 51% humidity. Was just going to do 12 and move my workout to the next day but I felt good from the start so I decided that if things went well at 6 I'd try for it. I felt good so I went, 5:34, 5:33, 5:29, and finished the last .64 at 5:17 pace. Thankfully the trail had some shade so it wasn't too unpleasant.
Blowing up at the Music City 5K and the 50K road champs definitely has made me mentally stronger coming into this summer. Facing those miserable temps definitely helps make training not feel as bad.
Got the Pittsburgh Track Club 8K next week!
Zm swift wrote:
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.
Hey ZM. Really nice race dude. I looked at the activity on Strava and suspect that the elevation loss and the altitude probably about balance out. Really impressed that you were able to drop a sub 32. I know you don't want to but I stick with my statement that I think you could absolutely slaughter a HM and full.
"Few"
highhoppingworm wrote:
Zm swift wrote:
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.
Hey ZM. Really nice race dude. I looked at the activity on Strava and suspect that the elevation loss and the altitude probably about balance out. Really impressed that you were able to drop a sub 32. I know you don't want to but I stick with my statement that I think you could absolutely slaughter a HM and full.
Of course he would slaughter the half and full. That is a no-brainer. I have been trying to convert him to the full since he joined RR&T. In my view, Zm is the best runner in our group. He just needs a break/time off to rest...and then he will go BOOM.
In any case, congrats, Zm, on running a young person's 10k time as a not-so-young person.
One other thing regarding taking a break...I did not think it would turn out this way, but I can say now that my two-month break from running has absolutely worked wonders. I am running fast in the height of summer and am not pushing hard. Yes, pushing sometimes, but not killing myself. I have not felt this good in a long time, and I might even say that this may be the best I have ever felt.
HHW, Or and others, thank you for the responses. It was the first time I have run that specific race since 2012. Years ago, I ran 30:38 and 30:57 at the same event and in the 31's many times. I don't run 10k's very often, so I really didn't know what to expect. All I know, is I really pulled the reins in for the first mile as the leaders went 4:27.........! I've done that years ago, but I wont do it now.
As far as the half and full go, realistically I don't feel with the training I currently do I would run where I would like, and I don't know if I could properly fuel during a marathon. I think I would have to really change current workouts, actually try to not run hard every day and add mileage. Anyways, keep training well!
jmar27 - nice 5K win! always nice to win a race!
notarobot - that's one helluva 800!
zm swift - awesome 10K! I'd like to echo OR's sentiments on your abilities. Damn... You mentioned that you'd need to stop running hard everyday to up your mileage to compete well in the marathon. Says who? Why can't hard, steady running prepare someone for a long race? Your mileage is already pretty high . People with less have run some pretty spectacular long races in the past.
OR - So happy to hear that you're feeling better than ever!
BHV - Thanks very much…well, I was feeling great, but I had a major setback/disappointment yesterday (not in running) and it has affected me. Had a bad run this morning…zero confidence in a labored effort. Totally unlike the runs I have been having in the past few weeks. I hope this does not throw me off of the good trajectory I have been on…
BHViking wrote:
jmar27 - nice 5K win! always nice to win a race!
notarobot - that's one helluva 800!
zm swift - awesome 10K! I'd like to echo OR's sentiments on your abilities. Damn... You mentioned that you'd need to stop running hard everyday to up your mileage to compete well in the marathon. Says who? Why can't hard, steady running prepare someone for a long race? Your mileage is already pretty high . People with less have run some pretty spectacular long races in the past.
OR - So happy to hear that you're feeling better than ever!
ZM... Agree with this. I think you would run a better HM VDOT next week than your 10k if you decided to.
Last few days I've been having some what I believe to be Peroneus Longus pain, outside of my left foot, just under the malleolus. There are a few reasons why I think there is pain (likely just inflamed).
1. Trainers are getting old
2. Have been doing a lot of quality work in flats (or in my Endorphin Spikes at the 3k, they are just over 3 Oz)
3. Form is not symmetrical, or it wasn't and some of my auxiliary strength work is correcting it but the rest of me isn't ready.
Will start to ice regularly, have been rolling my calves and using a lacrosse ball on the foot. Any other suggestions?
Pain is mostly when im not running, some pain at the start of run but goes away within a mile or so.
I don't think it is very serious yet but trying to fix it before it is.
outsiderunner wrote:
One other thing regarding taking a break...I did not think it would turn out this way, but I can say now that my two-month break from running has absolutely worked wonders. I am running fast in the height of summer and am not pushing hard. Yes, pushing sometimes, but not killing myself. I have not felt this good in a long time, and I might even say that this may be the best I have ever felt.
I did that following my injury last April and it worked wonders for me. Came back in the fall and hit a good block of training and PR'd in pretty much every distance from 5k up.
beersandmiles wrote:
outsiderunner wrote:
One other thing regarding taking a break...I did not think it would turn out this way, but I can say now that my two-month break from running has absolutely worked wonders. I am running fast in the height of summer and am not pushing hard. Yes, pushing sometimes, but not killing myself. I have not felt this good in a long time, and I might even say that this may be the best I have ever felt.
I did that following my injury last April and it worked wonders for me. Came back in the fall and hit a good block of training and PR'd in pretty much every distance from 5k up.
Thank you for positing about your experience and I can absolutely see that happening. After a tough day for me two days ago and a so-so run yeserday, I am glad to report that this morning went pretty much as normal. A good little 6.5-miler. Hopefully, my head is clear now...
I meant "posting." Sorry for the bad typing.
Had my best run of the year this morning. Temperature and dew point dropped to more comfortable levels. Went hog wild. Running out of my mind right now...