Male, 53 yo, 5’7”, 142 lbs
Goals:
Short term: Stay consistent, continue the comeback
Longer Term: Year-end marathon
Strava Relative Effort Past 4 Weeks
191 | 248 | 306 | 256
About 45 km running
About 0 km biking
Mon: Scheduled rest
Tue: 12 km Easy
Wed: 30 min E + 2(2km at T effort with 2 min recovery) + CD
Thu: 5 km recovery pace
Fri: 12 km at a moderate pace
Sat: 6 km Easy
Sun: Typhoon rain-out (I’m drinking afternoon beer and writing this instead).
Another good week on my comeback. Wednesday’s workout was a bit too enthusiastic given the heat and the mask... I nailed my T-pace on the first 2km, but I was really hot starting the second 2 km... HR way up and pace noticeably slower. I should have dialed back the pace from the get go given the givens. Live and learn.
Sunday’s long run is scheduled for Monday morning. Yes, yet another attempt to switch over to mornings... (Note to self: slow down on the beer...)
Looking back over my training for last year’s marathon this week. I did no workouts for like the last 6 weeks before the race due to the heel, days off, low mileage, and I still managed to BQ. There’s no reason why I shouldn’t be able to do at least as well this year, even if I don’t get back to my 2019 training volume during this cycle.
=====
So I walks into the optometrist’s office and sez “Hey, doc, my optimisticals is kinda messed up. You got anythin for dat?”
He sets me up with these fiiiiine rose-colored glasses.
M37, 5’10”, about 160
Recent: 10 miles - 1:09:42 (lol)
Upcoming: Half (9/19)?
Mo: 3 @ 5:51 (57, sunrise) 6:33, 5:46, 5:17. Before driving from Michigan to DC.
Tu: 10 @ 6:54 (70 + 61, partly cloudy)
We: AM - 4 @ 7:36; PM - 4 @ 7:34
Th: 7 @ 7:33, busted workout*
Fr: Off - hamstring
Sa: 2 @ 8:03
Su: 1 up + Cherry Blossom**
Total: 41 miles
*2400m of tempo in 8:04, then hamstring trouble. Felt some tightness in an adductor on lap one, figured it would loosen up, then a hamstring seized up in lap 6 and stopped the workout.
**Cherry Blossom 10 in 1:09:42. Wasn’t sure if I could run under 5:25 pace period, let alone how long my hamstring would hold. Decided to f- around and find out—turned out to be about 2 miles. Shut it down at 2, jogged to about 10k, started picking it up, then went too fast from 9 to 9.5 (2:43) and aggravated the hamstrings again, had to hobble the last half mile. Splits: 5:19, 5:25, 8:13, 8:14, 8:13, 8:18, 7:37, 6:37, 5:56, 5:51.
Hamstring probably would’ve been fine at 6:00 pace. Hopefully that last little surge didn’t do anything too damaging, and maybe I’ll be fine for the half next weekend.
Training goal is to shoot for 80’ish minutes per day. Made it all but one day due to crazy day at work with super early and late meetings. Next week, I will miss several days due to a colonoscopy plus travel to a football game where I just simply don’t want to make any sacrifices for the sake of running goals.
*- Treadmill
Mon - 81 min @ 6:55 (156 bpm) - At about the 70 min mark ran into a friend doing a workout and ran an 800m in 2:42 with him.
Tues - 28 min @ 6:56 (148 bpm)
Wed #1 -60 min @ 7:06 (140 bpm)
Wed #2 - 30 min @ 7:29 (138 bpm)
Thurs #1 - 66 min @ 7:45 (136 bpm)
*Thurs #2 - 25 min @ 7:13 (140 bpm)
Fri - 82 min @ 7:15 (142 bpm)
Sat - 80 min @ 6:40 (154 bpm)
Sun - 81 min @ 6:51 (148 bpm)
Total Miles - 75.6
Total Duration - 8:55
Mrs. Stone’s week:
Female, 46, 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: 3:10:00
Week of 9/6 to 9/12
M - 6 (9:01)
T - 11 (8:41)
W - 11.1 (7:22). 7 mile progression tempo (7:23–>6:35). 7:02/avg for the tempo.
Th - 11.1 (9:00)
F - 7 (9:00)
Sa - 10.1 (9:31)
Su - 25.6 miles (8:54). Broken running. Including 18.6 miles continuous easy (8:32).
Weekly Total: 81.9 miles
YTD Total: 1,989 miles
She paced a slower friend for most of a marathon today. As it was a double out-and-back course, the plan was to run the first 17-18 miles with her in the 8:20-8:30 range and then turnaround and head back to the start for 22-23 miles total.
But her friend was having mechanical issues at the separation point and she didn’t want to completely abandon her to have her come in on her own, so she ended up, after a few phone calls and bargaining, doubling back to help her in the last 4.5 miles.
In effect, it will end up acting as a supercompensation easy run requiring a rest day and some additional recovery this week.
Sub-6:00 - sorry to read how it played out. I hope the hamstring clears up soon.
Coach Jeff - love the rose colored glasses reference. I LOLed.
BHViking - good luck with the scoping. Pro-tip that I give everyone - margarita flavored cliff shot bloks are your friends for the prep (the ginger ale ones work also). You can eat them both on a "clear liquid diet" and they are more satisfying than jello and kill the taste of the prep.
Stone - tough call for Mrs. Stone, but I understand why she helped out.
Friend died from covid, covid canceled the half marathon for next week. Found out both on Wednesday. Lost a lot of weight and struggling to keep appetite. Just moving forward. Friend would have wanted me to not stop anyway. Can’t make the funeral sadly
Male, 25, 5’8", 126lbs
PRs: Half Marathon: 1:24:37 (2021), Marathon: 2:55:54 (2021)
Next Races: Columbus Marathon (10/17/2021)
Monday = 6 Miles Bushwhacking: 10:22
Tuesday = PM Run: 12.14Miles
Wednesday = AM Run: 6 Miles - 7:38, PM Workout: 12.31 Miles = 3 Up - 7:34, 2mi @HM (6:12,6:13) .5 easy (7:33), 8x1 (5:54, 5:55, 5:50, 5:56, 5:57, 5:58, 5:53, 5:56)/1 (7:59, 7:42, 7:25, 7:36, 7:35, 7:37, 7:39), .5mi easy (7:44), 1mi fast (5:50), 3 down - 7:37
Thursday = AM Run: 12 Miles - 7:24, PM Run: 6 Miles - 8:10
Friday = PM Run: 8 Miles - 7:48
Saturday = AM Long Run Workout: 22 Miles - 6:56 = 4 Up, 8x1 Mile @MP (6:2X-6:1X) w/ 1 Mile float (7:00-6:5X), 2 Down.
Sunday = PM Run: 14.1 Miles - 7:27
Weekly Total: 98+ miles
Female, 47, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Upcoming races: Fifth Avenue Mile (Sept 12); Columbus Half-Marathon (October 17), Indy Monumental Marathon (November 6)
58 miles running, 90 minutes pool-running, and 1000 yards swimming.
M: 9 miles very easy (9:27), drills and four hill strides, and streaming yoga.
T: 12 miles, including a track workout of 6x800, 2x400 in 3:07, 3:06, 3:04, 3:04, 3:04, 3:01 and then 85 and 85. Recoveries between 2:39-2:53 for the 800s; full recovery for 400s. Followed with leg strengthwork and 500 yards of recovery swimming.
W: 8 miles very easy outside (9:27), drills, two hill strides, and two flat strides, followed by streaming yoga and then 4 miles very easy on treadmill (9:16)
Th: 90 minutes pool-running and upper body weights/core.
F: 7 miles, including a short track workout of 1600 at tempo and then 2x200 at mile - splits were 6:29, 43, and 43. 500 yards recovery swimming after.
Sa: 4 miles very easy (9:34)
Su: 5 mile warm-up (due to circumstances), 1 mile race in 6:00, .5 jog to hotel. Later ran 7.5 miles including a 6 mile progression run in Central Park, with 2 miles averaging 8:47, 2 miles averaging 8:04, and 2 miles averaging 7:08.
Ran 5th Avenue Mile this morning. They combined men and women in my heat and then didn't give any guidance on which pace goals should line up where. The result was a chaotic mess, especially in the first 200m. I got shoved, lost my balance, and almost went down. After that I regrouped and tried to pick off as many people as I could it while weaving around.
(of course, if I was faster, I would have more clear space in front of me and less traffic issues).
Splits (Garmin autolap) were 92, 90, 89, 89.
Lactic acid and race pain also hit hard and early, and my lactate tolerance is apparently sh!t right now. I guess that's what happens when you haven't raced a mile in a while. But that's also exactly why I ran it. I thought I was in about 5:45 ish shape, so a bit disappointed in the time, but still glad I did it - I think I benefited a lot from racing this.
F44
Upcoming race: Oct marathon
On vacation in CO, fewer miles run this week but my legs aren't getting time off:
Mo: 6.3mi, ran a loop that had a downhill that was almost 2 miles long that felt really quite good, but then I did have to re-gain most of that elevation and my legs dragged, haha. Mile splits were allll over the place. Later in the day, we went hiking and underestimated how far it was out to a lookout (misread the trailhead map) and what we thought might be 8 miles RT was actually 12 miles RT so my legs were pretty worn out by the end of the day.
Tu: 0mi
We: 6.2mi, between the downhill a couple days earlier and the extended hike, my hamstrings were a bit tight; 4.5mi hike
Th: 5mi, starting to feel a little bit easier; 3mi hike
Fr: 0 mi run, 5.8 mi hiked -- started at 10,000ft, up to 12,000ft, all up then all down, such great views
Sa: 1mi warmup, 5K race, 0.5mi cool down. The race was as low-key and low-tech as it gets -- they timed the race using their phones! I suppose maybe 50? people showed up, but most were there to walk. The course was a rectangle, starting north uphill at about halfway on the western long side. Two guys younger than me went out and I followed them, and I am not sure how many runners were behind us. My pace dragged bit by bit as my lungs burned until the right-hand turn east which was mostly even, and I was able to get a grip and passed one of the two guys. My pace improved along this half-mile or so flattish stretch and my first mile split was 7:44.
Then the course turned right again to head south downhill for a whole mile and though it wasn't a steep hill (~200ft descent over the mile) I just flew down it as fast as my lungs would let me, trying making up time and to close the gap on the guy ahead of me. Second mile split was (gravity-assisted) 6:48 just as the course made another right onto a gravel flat, and I tried to hold onto the pace as long as I could because I knew that after another half-mile or so, we'd be heading back uphill to the finish.
I did manage to make up a little more space on the guy in first place but on the uphill my lungs were busting and my legs struggled too, so he got away and I dragged myself up to the finish which was short of a full 5K (watch said 3.03 mi). My third mile split was 7:58 and my final time was 22:46 -- which was faster than I thought I might do. I was second overall and I don't even know when the next woman finished. The guy I had passed finished quite a bit behind me. Most of the participants were locals all familiar with each other, out to walk the race which was benefitting the local high school. It was "fun" but it was quite tough at 6200-6500ft even after a week acclimating, and I'm glad to have broken the racing ice (first race since Feb 2020) and get a little hard running done while on this vacation.
Su: 18mi, dropped down to about 5000ft to a nice, flat park with a cinder 2.2mi loop to do my long run. First few miles felt almost normalish, though legs were a little tight from the race, but after a couple laps I just started to feel slow and and slower, got through the run averaging about 9:00 pace. The skies were actually pretty clear of smoke at last and I had pretty good views of mountains off to the east/northeast and south, remind me again why I live in Delaware?
Total mi run: 40
Total mi hiked: 25
Nice job in the mile this morning, darkwave, even though it's only a mile it just sounds like a suffer-fest. Can't remember the last time I could run a mile in 6:00, so I'm impressed.
It's been a minute but I'm still alive! Haven't been nearly as active on LRC and the RRTT, but great to see so many names still throwing down miles!
Lost most motivation and drive ever since COVID hit, but ran the 5th Ave Mile today as my first race back, and surprisingly came in at 4:41 off my PR of 4:38 in 2019! Came in honestly just hoping to see if I could still break 5. Magic course and magic energy all around! Running a race again brought me back to thinking about race reports here :).
Rough splits that I remember:
64
2:15
3:30
4:41
As far as the race, went by like a blur. Thoughts were something like... oh crap that first 400 was way too fast... 2:15 at half OW, maybe I can still pull sub 5 while burning out (was expecting to)... 3:30 at 3/4, holy heck this is going better than expected... pushing at the end thinking I might even break 4:40. Thought I maybe did based on the clock but was off by 2 seconds. Still nothing to complain about at all!
Had I been paying attention to the other threads, I would have shown up earlier to catch DW's race! @DW jeez sounds like a cluster, glad you didn't actually fall and very impressed by the negative split!
Hope everyone has been well!
Hello all,
I hope everybody is training well and racing at some point in the near future.
About a typical week for me here, I just hope the heat will back off soon. mid 90's almost every run for me.
Monday- 13.51 miles 1'22"22 (6"05 avg)
Tuesday- 13.51 miles (6:01 avg)
Wednesday- 13.51 miles (6:17 avg)
Thursday- 13.51 miles (6:25 avg)
Friday- 13.51 miles (6:30 avg)
Saturday- 13.30 miles 1'30"43 (6:49 avg) ran with a friend on this one.
Sunday- 14.22 miles 1'29"53 (6:19 avg) 1082 feet of gain on this run.
95 miles on the week and 3812 feet of gain. Not as much gain as usual.
3443.70 miles on the year.
Have a good one all.
Male, 27, 6’4”, 146 lbs
PRs: 4:54 mi, 16:56 5k, 1:18:00 HM, 2:47:14 M (all 2018)
Races: 9/25 5M, 11/21 Philly M ~ 2:40-2:45 goal
Mn - AM: 10 @ 8:10s, PM: 5 @ 7:50s
Tu - 3T 4x200 + WU/WD = 12
Wd - 11 @ 7:55s
Th - 8 @ 8:25s
Fr - 6 @ 8:05s
Sa - AM: 17 @ 7:25s, 6.5 @ 9:10s + 3 Strides
Su - AM: 10 @ 8:10s, PM: 5 @ 7:45s
Total - 90
Tu - 18:15 36 36 37 37
General - Some plantar pain Wednesday and into the rest of the week, I believe it was from my worn out flats on Tuesday. Rolling calves and wearing a higher drop shoe (not kinvara) seemed to have done the trick. Will have to be careful. Jammed all my miles to the weekend AJ style since I was limited during the week. Spectated Atlantic City Half Iron Man today which was fun.
Hope everybody had good races this weekend, nice to hear from you JQ
Comments:
HHW - you alright man?…
Coach Jeff - comeback is looking a lot better than mine, although I did finally get out and do about 6.5 miles of walking and a mile of running at the marathon today…
Sub 6:00 - Bummer on the hamstring. Hope it’s nothing major.
BHV - Consistent as usual. Good luck next week.
AverageForFun - My condolences on the loss of your friend. Looks like an incredibly therapeutic week of running.
Darkwave - a 6:00 mile is still pretty freaking impressive off no mile specific training. Splits were very solid too.
drcrusher - Some serious elevation running, especially for those of us from the tristate area, haha.
JQ - So happy to see you post! Great result today, although I’m sure it hurt like hell the way you ran it. Hope to see you start posting regularly again.
ZM swift - You are a machine.
RunnerSam - Big week and bigger weekend.
HHW - Get better!
Darkwave - Thanks for the advice. Start the prep on Wednesday. Started the Muralax part, ughh.
JQ - Great to see you are still at it!
Average - Holy cow, sorry for your loss. That is awful.
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: Mortgage Network Half Marathon (12/5/2021)
Goal Time: Sub 1:20 (Hopefully more like 1:18 depending on how training goes)
Just getting back into things after the 15 miler last Saturday. Legs have been feeling better each day so assuming that trend continues I’m looking to do about 50 miles this coming week and build from there. Will also look to do a couple small fartlek/tempo efforts to reintroduce some quality.
M: Rest day
T: Rest day
W: Rest day
Th: Rest day
F: 8 EZ
Sa: 8 EZ – Cleared 2000 miles for the year today!
Total: 24 miles
Great to see so many race reports this week 🥇🎉🥇🎉🥇
sub 6:00: Hope that hammy calms down for you.
Mrs Stone: You are the friend indeed. Rest up!
AverageForFun: Tough week. Take care of yourself.
darkwave: You have got the grit. Such an all-around athlete!
drcrusherNice to be back to racing, I'll bet. Enjoyed that report!
JQ: Nice to see you here. I still follow you on Strava... you always bring back my one memory of running in Central Park. Great race!!
Stone A comeback is one of those stone cutter things... takes some time but persistence pays off
Coach Jeff ROC - I think you’re right, with the way you’ve been working it now I see another BQ in your future
Sub 6:00 - Stay healthy friend, that hamstring is more important than trying to reagrivate it.
Darkwave - solid workout even after the mile. We have similar times and I’m excited to see what you can do in one month at Columbus. 6 min mile is still pretty damn good.
Zm swift - Again, loving that elevation you get
Coach Jeff ROC, The Stone Cutter & BHViking - Thanks for your condolences. It’s been rough emotionally but I think just keeping my head down and moving on is what’s best. It’s what friends, a coach, and myself would want anyway. I’ll make a special trip to the gravesite on Christmas break when schools let out for the kids and I can fly home for an extended stay. Taking care of myself right now, thinking the less I think about it the better it might be?
Ya. Im alright. Had some stress pop up at home and generally just feeling burnt and apathetic right now. Taking a week off and re-evaluating.
Coach Jeff - Keep on that comeback
Sub 6 - sorry about the hammy, let us know how its healing
BHV - Sounds like good excuses for a down week, 9hr is solid for this one
Stone (Mrs) - As I learned pacing the same marathon (guess) even an easy 26.2 can take a little while to recover from. She was probably out there for way longer than her actual marathon will be, a good stimulus and helps the mental side
AverageForFun - My condolences
darkwave - Sounds like a rough race, hopefully you got to enjoy the city, I would like to run around Central Park one of these days, havent been to the city since Ive been a runner
dr crusher - all that elevation (& elv change) must good for the legs and lungs. Delaware has some decent running at least, I'd 100% rather run my old DE routes than where I have moved since.
jot quill - nice to see you back, and impressive mile race
zm swift - another impressive week
jmar - How does your HM training look coming off of the 15 miler? Got any key workouts planned (4x2mi etc)
hhw - you've been going pretty hard for awhile, a week or two off might do you well, hope all is OK
I spent my week running easy and thinking about my shiny new half marathon PR.
M - 4.3 @ 8:12
T - Off
W - 6.6 @ 8:04
Th - 6.6 @ 8:11
F - 4.3 @ 7:48
Sa - 9.2 @ 8:00
Su - 7.8 @ 8:12 with 8 strides
Weekly Total: 38 miles
YTD Total: 1873 miles
Coach Jeff - Wearing a mask for a workout doesn't sound fun. Keep up the good work!
Sub 6:00 - Sorry your hamstring derailed Cherry Blossom. Stay healthy, and good luck if you decide to run the half!
Mrs. Stone - Very nice of you to go the extra miles for your friend.
AverageForFun - Sorry to read about your friend. I hope running can provide some comfort.
darkwave - Nice splits. Looks like you executed a smart race despite all the pushing and shoving!
drcrusher - That sounds like a great vacation. Congrats on getting the win and 2nd overall!
jot quill - Nice race! Sounds like you're due for a new mile PR.
Zm - I envy your capacity for mileage but I don't envy your mid 90's temps. Nice week as usual.
RunnerSam - Looks like you did a good job managing your plantar issue judging by all those weekend miles.
hhw - Enjoy your time off!
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year