Male, 43, 5’11”, 190 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
Next Goal Race: Boston 2023
Next Race: TBD
Week of 10/11 to 10/17
M - 4 (9:52)
T - 4 (8:45)
W - 4 (8:51)
Th - 5 (8:43)
F - 5 (9:07)
Sa - 5 (9:06)
Su - 7 (8:39)
Weekly Total: 34 miles
2021 YTD: 1,417 miles
Hope everyone else had a great week.
Mrs. Stone’s week:
Female, 46, 5’6”
PRs: 21:06 (2020), 1:33:14 (2021), 3:13:53 (2021)
2021 TTs: 20:24, 41:42, 1:29:51
Next Goal Race: NYC Marathon (11/7/21)
Goal: 3:10:00-3:15:00
Week of 10/11 to 10/17
M - 26.2 (3:32:26). 1:38:50 / 1:53:36. Shut it down after 8 miles when hiatal hernia flared up.
T - Rest
W - Rest
Th - 5.1 (9:13)
F - 6 (8:19)
Sa - 5 (9:06)
Su - 10 (8:36)
Weekly Total: 52.3 miles
YTD Total: 2,255 miles
Physically, she actually doesn’t feel too beat up from Boston since she shut it down pretty early. Going to give it another attempt at NYC in three weeks. Hopefully she can get her hiatal hernia back under control between now and then.
A STONEy start to the week 😁.
You both ROCK.
RRR 6ft 174 (down 14 total) 38.5 years
10/30 5k rust buster
11/26 turkey trot (as a hard workout?)
12/2 5k at T.R.E in Austin on the formula one track (work has perks)
12/10 semi goal 10k…. Slight taper try to get a cheap PR
1/16/22 goal Half Marathon (1:18?)
Sun - off
Mon - 6/2.5
Tue - 10 w 4mile hill tempo & 4x400 (86-85-84-82 off 1 min 200 run)
Wed - 7 w 8x100 @ 15’s & 16’s
Thu - 4/2.5
Fri - 7
Sat 13.5. 4 up. Bagged track work for hills legs came alive last 2.5 for a strong finish
52.5
Build so far 41-47-50-52.5. One more build week then a down week and a race.
Male, 53 yo, 5’7”, 142 lbs
Goals:
Short term: Continue extending the long runs; Don’t do anything stupid
Longer Term (though not so long-term anymore): 12/19 Taipei Marathon
Strava Relative Effort Past 4 Weeks
229 | 395 | 375 | 373
HRV: Month: 42.1: This Week: 51.7 ↑ 22.3
About 60 km running
Mon: Rest
Tue: 3km E + 4km T effort + 3km E
Wed: Recovery 5km
Thu: 11.5km mod-high easy, sub marathon effort
Fri: 12km in the hills...
Sat: Recovery 5km
Sun: 5km E + 5km M pace + 1km T pace + 1km M pace + 4km E (I set the paces with a temperature adjustment in mind.)
Intentionally dropped the volume after 2 weeks at (my pathetic) “peak” mileage for this cycle, but I added quality so the relative effort was about the same as the past couple of weeks.
I felt good all week... looking forward to runs... my HRV number reflects that, too (about 20% higher than rolling monthly vs last week at 25% lower!). I credit the two slow, short days. In the past, my “Recovery” runs were slower, but not really shorter than a regular easy run. This cycle, I was forced to go shorter on some days because of my injury and even though the heel is much better, I’ve continued with one or two days both short and easy.
Pleased with both workouts this week. I feel they felt like they were supposed to feel. Especially Sunday.
And I got back into the hills.Heel discomfort running uphill is now about equivalent to the discomfort at T pace/cadence. This run in the hills above my home used to be a staple for me... but this was only the 2nd time I’ve been able to do it in 2021 (the last one was in April). If I can regularly get back into the hills, it’ll mean a lot to me on a psychological level. At my age, I was really thinking about the possibility that I might not get back up there as a runner. Diligence with the heel rehab is paying appreciable dividends.
I may not have a lot in me, but I feel like I’m getting the most out of me in this cycle.
Hey, RRR, let's discuss training.
Ummm... you call that training?
You dry? I need to get on the wagon. Help me?
Looking forward to some kick-ass race reports!!!
Sorry Stone. Didn't see you started one so started a separate one. Why don't you take over duties going forward given I am now running at normal hours.
Good week. Volume up and really feel good about long run this morning.
Report card for the week...
--Week 4 Goals--
* Build volume to mid to high 60s. = 66. Check.
* Introduce 1.2x 5k pace in an unstructured fashion. Even if it is just a minute or two at the end of a workout. = Closed both hard days with 5:50 miles. Check.
* Be optimistic and have fun. = Really happy with how things are progressing. Sunday long run was great. Check.
M - 8 @ 8:02
T - 10 @ 7:19
W - 6 @ 7:54
Th - 12 @ 6:54 overall. 8 progression from 7:07 to 5:56 with 2 up and down.
Fr - 8 @ 8:27
Sa - 8 @ 7:59
Su - 14 @ 6:26 overall. 7:53/7:19/6:57/6:37/6:26/6:09/6:15/6:11/6:09/6:05/6:05/6:08/6:07/5:49
Total = 66
Coach. I am on the dry wagon. 5 weeks now and feel fantastic. Honestly my drinking ,while always heavy on the beer, was getting out of control. I bit the bullet and went in for some help for that and other issues I deal with (that have been discussed here before and you probably have knowledge of).
One word. Naltrexone. Total game changer for me.
runrincerepeat wrote:
Coach. I am on the dry wagon.
Good to hear you're on track.
I almost feel good enough running that it seems worth it to rein in the suds, drop a few pounds, and be epic.
But it's just so right after a run. Or after work. Or just after whatever.
BTW, nice build. No pull back before the race? Training through?
I get bud zero here. Great post run drink as its carbs and water and zero sugar. Great beer taste at 50 calories a can.
Umm I’m gonna do 52-55 miles next week w ONE mid week workout and a Saturday medium long with maybe some progression. Take a down week for the 10/30 5k. To get a break in as have built steady.. and to get an accurate predictor of my current fitness.
Then phase 2 of my plan is 6 weeks long and ends w the 2/10 10k in Dallas. The 5ks leading into it will be my v02 work since the goal is HM.
Speaking of. What are you guys on the thread favorite half marathon workouts?
* 4x2 mile w/ 3' rest.
* 8 miles @ aerobic tempo. "marathon pace" converted from 5k vdot.
* 12-14 miles first section easy then last 2 miles very hard.
M37, 5’10”, low 160s
2021 Bests:
30k - Cancelled
10 miles - 1:09:42 (lol)
Half - DNS ¯\_(ツ)_/¯
The Before Times:
5000 - 14:36 (2005)
Half - 1:09:01 (2009)
Marathon - 2:25:14 (2019)
Upcoming: Maybe a low-key 5k on 10/29
Mo: 10 @ 7:30 (67 + 59, overcast) 12 x 400 @ 76.4*
Tu: AM - 5 @ 8:15 (65 + 60); PM - 4 @ 7: (68 + 62)
We: 8 @ 7:16 (72 + 64, overcast)
Th: 10 @ 7:02 (66 + 61, mostly cloudy) tempo**
Fr: 5 @ 8 (67 + 62, mostly cloudy)
Sa: 10 @ 6:50 (72 + 63, mostly cloudy) hills
Su: 8 @ 8:24 (54 + 40!)
Total: 61 miles
*Reps in 76.3, 75.0, 76.7, 77.4, 76.8, 75.9, 76.6, 76.4, 76.7, 76.5, 75.9, 77.2.
**6400m tempo in 21:46, splits 5:28, 5:27, 5:25, 5:25.
Feeling the hamstring at the end of each workout, also somewhat out of shape. Ankle doesn’t like the track, plantar fascia don’t like the hills…
As for a possible marathon next spring (RS asked on last week’s thread), Pittsburgh might be my best option. I should have a ~5 month old then, and I’m just guessing at the logistics of it all, but the drive isn’t *that* far, I have family in the area, and my parents would probably drive down from Detroit. I should be on leave most of Feb-April too, so the timing looks good too in that respect. (Shamrock might be the next best option?)
Fall is finally here for real. As darkwave mentioned, summer has been lingering very late in recent years. If I do a fall marathon anytime soon, it might be Richmond so that I get at least a few weeks of nice, fall training weather.
——————
SC - Good for Mrs Stone getting through the course. Hope it’s better for NYC.
RRR - Glad to hear you’re in a good place. I’ve heard Athletic Brewing makes some really good NAs, though it might not be to your taste. (There’s some in my fridge…now I want to try one.) As for HM workouts, the race pace stuff like 4 x 2 or 3-2-1 is always great. I’d add some 10k pace workouts like 6 x mile. Always need to do something a little faster than race pace, whatever the distance.
Sub 6 - I love athletic brewing stuff. It’s pricey but got some free when we did then custom headbands.
Lagunitas IPNA is good as well
Age 26, 185 lbs / PR's (all 2009 except 5 mi):
1 mi - 4:52 / 2 mi - 10:01 / 5k - 17:01 / 5 mi - 30:01 (2016)
Current plan: Pfitz base build to 45, then move to a 5k plan or continue building up to 60 mpw.
Upcoming races:4 mile trail 11/6, 5 mile turkey trot 11/25
Long term goals: Break 5K PR, sub 3 marathon.
Mon: 1.66 ez
Tue: 7 (9:43)
Wed: 1.7 ez
Thur: 8.4 (9:09) w/ some hill strides
Fri: rest
Sat: 10k race - 40:28. 10 mi total
Sun: 3 (12:12) Thrashed from race, ran/walked lol.
Total: 32 miles.
Very happy with the 10k race and was able to take home gold (not a very competitive race lol.) First really great running weekend here in Texas, couldn't have asked for better conditions. Felt strong and under control during the race, started dry heaving the last 400 and blew chunks about 5 sec after finishing. Down week next week- 2 races the past 2 weekends have really taken a toll on me, but now I have a good idea of how fit/unfit I am.
It's been a minute!
35/M/5-6
PRs: 2:56:22 (2019), 1:25:54 (2014)
Targets: Just for shiggles half TT next weekend. May do a full Thanksgiving Day, just sorta decided earlier this week.
Longer-term: Keep running and having fun! Boston 2022? Haven't done a marathon since Chicago 2019 and just learned this can still be used for Boston '22. Have an 8:38 cushion and seriously considering.
M - 4.2 @ 7:19 - harder for about 3 mi
T - 5.8 @ 7:48
W - 4.3 @ 7:16 - few random pick-ups
Th - 6.5 @ 7:48
F - 4 @ 7:45
Sa - 12 @ 7:39 - miles 9 - 11 around 7:10. Longest run in months
Su - 6.4 @ 7:55
43.3 in 5:32
1548 mi YTD
No, not a ton of pace variation. With limited mileage, pretty much all of my runs have been under 8 min miles the past couple of months. Volume has consistently been 20-30 + a long weekend hike or two. This is the first week I've hit 40 since July. Feels good to be in the swing!
Regardless, not going to put together a big, scary training schedule. If I opt to do Boston, I'll take it one week at a time and highly doubt I'll more than 45 - 55 miles per week, maybe hit 60. Just trying to enjoy that hobbyjogger life!
RRR - I'm a fan of Athletic Brewing. Less of a fan of their price point, but it does the job for me! I've been yo-yo'ing the past two years, and honestly, I'm sick of the real stuff. Leaves me sick and tired of feeling sick and tired. So much more energized, present, and able to do things like run without it. Best to you on your journey!
Hello everybody,
I hope training was well over the last week.
Nothing crazy here, about typical.
Monday- 13.51 miles 1'24"23 (6:15 avg).
Tuesday- 13.75 miles 1'28"57 (6:27 avg).
Wednesday- 13.67 miles 1'25"38 (6:15 avg).
Thursday- 14.01 miles 1'27"34 (6:15 avg).
Friday- 5.44 miles 29:31 (5:25 avg), (Workout was 2x90 seconds, 4x60 seconds, 4x45 seconds, 4x30 seconds and 4x15 seconds with half recoveries).
8.10 miles 51:50 (6:24 avg).
Saturday- 13.52 miles 1'21"28 (6:01 avg).
Sunday- 13.51 miles 1'27"39 (6:29 avg).
95.4 miles on the week.
3909.5 miles on the year and 163,261 feet of gain on the year.
Have a good one everybody.
M61, 5'11", 180 lbs
OCT 11-17, 2021
Mon - Off
Tues- 4.0 miles (9:57, 9:26, 9:00, 7:27)
Wed - Off
Thur - 10.0 miles 1:29:35 (9:12/mi out, 8:42/mi back)
Fri -- Off
Sat - 6.0 miles (9:39, 8:53, 8:50, 8:34, 8:11, 7:27)
Sun - Off
TOTAL: 20.0 MILES
Biggest week so far this year. I'm planning a 4.4-mile race on Thanksgiving day ... would help to lose some weight before then. Still contemplating a spring marathon. I'm thinking 20 miles per week is enough volume for sub-4 hours, but would require a few 18- to 20-mile runs in March-April. Not sure my knees would tolerate that.
Be well.
RRR -- Hey man, happy for you. A few weeks ago there was a really interesting New Yorker article (or maybe the Atlantic) on NA beer and wine.
I've doubled my beer consumption this year ... Probably should evaluate things, too. Definitely not helping with the weight-loss goal.
Re: HM workouts. I've run only a few HMs over the years, so never had targeted workouts. But for me, I think a typical LT session like 3 x 2-miles at one-hour race pace (for me, 15K pace last time I raced an HM); would offer the most bang for the buck. Recoveries between reps would be static, 2 minutes.
Plus I would need easy 18-mile long runs, of course.
I'm stoked at the moment, after getting a text from my son. So happy he's serious about running a marathon in May. His training is going great! 34 years old, first marathon.
Male, 31, 5’8”, 148 lbs.
PRs: 2:14, 4:51, 17:17, 36:50, 1:19:48
Upcoming races: 6k XC on 10/31, 5k Turkey Trot on 11/25, 5k on 12/5
Goal: defend my 2019 Turkey Trot win
M - 4.4 @ 7:52
T - 1.1 up, 4 x ~0.82 miles with a net ~48 ft. downhill (pace: 5:36, 5:42, 5:39, 5:35) and ~0.62 running recovery.
W - 6.6 @ 8:00
Th - Off
F - 5.3 @ 8:14
Sa - "10k" race, 11.3 miles total
Su - 12.0 @ 7:34
What a race. My initial goal was 35:59, but it was pretty warm and muggy (68 degrees, 95% humidity) so I decided to temper my expectations and start conservatively. It was a mass 5k/10k start so I didn't pay attention to how many people were ahead of me at first. Mile 1 went by uneventfully in 5:54. I saw two 5k runners come back before I hit the 5k turnaround. A lead bike was waiting for me there so I thought I might be winning. Mile 2 in 5:55.
Around 2.6 miles the lead bike pulled off to the side at a water stop. I asked a course marshal where to go and she sent me left. I knew the first turnaround was supposed to be close, and without the lead bike something seemed off, but I turned left and kept racing. At 3 miles I knew I was not on the advertised course so I turned around. The lead woman caught up with me and we decided to keep going ahead, thinking that maybe the course had changed. Eventually we decided to run back to the water stop. On the way back we passed maybe 20 runners going out. Back at the water stop we asked the course marshal where the turnaround was, and she said there was supposed to be someone there. I continued running with the lead woman to the 2nd turnaround (at ~5 miles on the correct course) where we learned that we were still in first place. I pulled ahead over the last mile or so and mustered a half-hearted kick to break the tape in... 51:47.
I checked the map and it turns out that the aforementioned water stop was supposed to be the turnaround. Multiple race volunteers were there so I'm not sure what happened. On the bright side, I won a nice backpack and I ran a solid 8.15-mile tempo run.
Weekly Total: 46 miles
YTD Total: 2079 miles
Is there a rule against attaching a helium balloon to yourself while running a road race?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
How rare is it to run a sub 5 minute mile AND bench press 225?
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these