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
395 | 375 | 373 | 396
HRV: Month: 40.3: This Week: 31.7.7 ↓ 20.30
About 70 km running
Mon: 5k Recovery on hilly terrain/offroad
Tue: 20 mins E + 2(3km at 4:30/km with 2 min Recovery) + 20 min E
Wed: Rest
Thu: 12km rolling terrain
Fri: 11km flat terrain
Sat: Rest
Sun: 29.3 @ 5:30/km
Everything went according to plan this week. Saturday was an optional day and a long work day and steady rain made the decision for me.
Sunday was very chill... once I got out the door.
The plan was to head out at 1pm, but I was watching an anime and stretching until 1:10. I had just closed the lid of the laptop... like exactly at that moment... and the whole freakin’ house started dancing. Definitely one of the top 5 earthquakes I’ve been through over here. After 10 min of texting to friends around the island to make sure all was well (my daughter was getting ready to board a train!), I headed out... adrenaline depleted. It went well, but I wasn’t aiming too high. Just get the run done. The heel was noise until 25km when it started to become signal. But that’s better than it was 6 months ago so woohoo, right?
My left leg... the bad-heel leg... has been experiencing some issues over the past week. Because the heel is better, I’m asking more of that leg and the left knee/tendons/muscles have been quirky... kinda spasmy... definitely not injured, just... um... irked. I’m asking them to do some stuff they haven’t done in a while. It’s an ongoing negotiation. These body parts have notified me that they are grudgingly going to accept the added load, but they have also showed me a few times this week what its gonna be like if I piss them off. Anyway, the moral of the story is: “Don’t piss off necessary body parts.”
I am drinking beer right now. I’ve decided it’s necessary to develop a healthy relationship with beer... not fear the beverage... not freeze the turkey.
Did you guys see that half-marathon WR at Valencia? So freakin’ smooth. Really a beautiful thing. Then after crossing the finish line, she “left it all out there.” Respect.
RRR 6ft 173 38.5 y/o
Next up 5k Saturday 10/30 😬
Maybe Turkey trot ( train through)
5k Dec 2nd (train through)
Dallas Marathon 10k 12/10 (mini taper)
Goal Race Houston Half 1/16
Last build week for me so a down week this week. Spread miles out so no long runs.
Sun- 4
Mon - 5.5/2.5
Tue- 10 w 4 mile hilly tempo 2 miles fartlek
Wed - 5/3
Thu - 4
Fri - 6/3
Sat - 11 w 2x200 @ 37s off 60s jog
4x300 @62s off 28s 100m float
4x400 @83s off 60s 200m float
4x200 @38s off 90s jog
54 miles total.
Solid hilly tempo and workout Saturday. 4000m at around 5:25 average pace. Wanted a little volume at sub 5k pace to get the legs some turnover even if they were tired.
Build so far 41-47-50-52-54. 40ish mile down week this week to soak in the increased volume and such. And hopefully have fresh legs for the race to get a decent barometer on fitness. It’s gonna huuuuurt.
Male, 43, 5’11”, 193 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 10/18 to 10/24
M - 5 (8:51)
T - Sick
W - Sick
Th - 6 (9:03)
F - 5 (9:02)
Sa - 9.5 (8:02). Last 3 miles “hard” (7:19). Ouch.
Su - 7.5 (8:42)
Weekly Total: 33 miles
2021 YTD: 1,450 miles
The weekly highlights:
Mom was visiting from out of town so we ate out a lot. Hence the 3 extra pounds despite running more.
The family took turns spreading a cold virus. Hence my two days off. Poor Mrs. Stone got the worst of it, likely since her immune system was depressed after Boston.
However, I continue to move in the right direction, so my endurance went from zero to maybe zero point three. Onward and upward.
Hope everyone else had a great week.
Overall pretty happy with my week. Volume continues to go up, still feel healthy and starting to feel aerobically more fit. Sunday workout felt great. Best I have felt on a long run in recent memory.
--Week 5 Goals--
* Hit 70 miles = Check
* Introduce 1.2x 5k pace (5:50-5:55) in a structured manner (last 3 miles) of mid-week workout = Did it as part of stepping stones Friday. Bit quicker.
* Run REALLY easy all other days besides two quality days. = Check
M - 8 @ 8:30
T - 8 @ 7:53
W - 12 @ 6:34 as 3 up + 9 avg 6:15 steady
Th - 10 @ 8:01
Fr- 8 @ 8:34
Sa - 8 @ 7:38
Su - 16 @ 6:27 overall. Stepping stones.
6:39/6:09/5:38
6:33/6:08/5:40
6:42/6:13/5:39
6:39/6:11/5:35
Total - 70
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: TBD
Week of 10/18 to 10/24
M - 5 (8:30)
T - 7.1 (8:50)
W - 9 (8:32). Including 10 minute fartlek of 1:00 on / 1:00 off, felt terrible and ran easy
Th - Sick
F - Sick
Sa - Sick
Su - Sick
Weekly Total: 21.1 miles
YTD Total: 2,276 miles
Waiting to see how she recovers from her illness before deciding what the plan will be for NYC.
Nice weeks everyone!
35/5-6/158
Living the hobby jogger dream!
Goals: HM TT, solo just for shiggles Thanksgiving Day Marathon, maybe Boston or another Spring marathon
PRs: 2:56, 1:25:54, 39:54
M - 5.5 @ 7:29 - 5*2 min w 90s jog btw
T - 4.5 @ 8:00
W - 8.25 @ 7:26 - 2 mi (14:13), 1 E (740), 2 mi (13:55), PM - 3 @ 8 in
T - 4.5 @ 8:03
F - 4 @ 8:01
Sa - 12.2 @ 7:55
Su - no running, sore legs
A hair under 42 for the week. Legs have been sore the past few days. Jumped my mileage from 20 - 30 last week to 43 and starting to feel the fatigue. Trying to really slow down the easier runs.
Modified Training Goal for the week to 4 x 60 min, 2 x 90 min, 1 x 2+ hour.
*- Treadmill
Mon - 90 min @ 7:30 (137 bpm)
*Tues - 60 min @ 7:58 (131 bpm)
*Wed - 60 min @ 8:25 (120 bpm)
*Thurs - 90 min @ 7:08 (148 bpm)
Fri - 60 min @ 7:08 (145 bpm)
Sat - 2:02 / 18.35 Miles @ 6:41 (154 bpm)
Sun - 60 min @ 6:56 (143 bpm)
Total Miles - 74.7
Total Duration - 9:02
Chiming in with two weeks, since I never posted last week.
Week 1:
54 miles running, 2:40 hours pool-running, and 1000 yards swimming.
M: 80 minutes pool-running and streaming yoga.
T: 11 miles, including at track workout of 2x1200, 3x800, 400 in 5:38, 5:26, 3:24, 3:17, 3:15, and 93. Followed with leg strengthwork and 500 yards recovery swimming.
W: 8.5 miles (9:25 pace) with 4x200 in 45, 46, 45, 44.
Th: 80 minutes pool-running and upper body weights/core.
F: 10 miles with 3200, 1600 in 13:29 (6:55/6:32) and 6:27.
Followed with leg strengthwork.
Sa: 10 very easy (9:18) plus drills, 4 strides, streaming yoga.
Su: 14 miles progressive, split as first 4.5 miles averaging 9:15 pace, next 5 miles averaging 8:15 pace, and next 4.5 miles averaging 7:01 pace, followed with cooldown jog to make 14.5, and then leg strengthwork and 500 yards recovery swimming.
Week 2:
52 miles running, 2:40 hours pool-running, and 1000 yards swimming.
M: 80 minutes pool-running and upper body weights/core.
T: 11 miles, with an attempted track workout that ended up being just some 200s and 400s at 6:45 pace. Followed with leg strengthwork.
W: In the evening, 2 miles very easy (10:02 pace) [stuck all day in training]
Th: 80 minutes pool-running and streaming yoga in the morning; 4 miles very easy (10:10) in the afternoon.
F: 10.5 miles with 8 hill repeats. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10.5 very easy (9:46) plus drills, 4 hill sprints, upper body weights/core
Su: 14.5 miles progressive, split as first 5.5 miles averaging 10:04 pace, next 4.5 miles averaging 8:44 pace, and next 4.5 miles averaging 7:45 pace, and then leg strengthwork and 500 yards recovery swimming.
****
Life kinda sucks right now. Essentially my legs seem to be getting weaker and I'm really struggling with balance right now, though it gets better as I go. The best way to describe it is that I'm not quite sure where I'm placing my feet when I step. As long as I have at least one foot on the ground, I'm OK (and great with stuff like balancing on one leg). But I get disoriented every time I'm in the air for a moment. Perhaps I should swap to race walking.
So far I've seen the neurologist once (have an EMG/nerve conduction study scheduled for early November) and have also checked in with both my rheumatologist and primary care, both of whom think this is neurologic. My primary care doctor also gave me a recommendation for a vascular specialist as a second path if neurology can't figure this out.
An initial round of bloodwork (CBC/CMP, Iron panel, and Folate/B12) all came back totally fine. My primary care ran a second round of labs checking other B vitamins, and I'm waiting to see what the results are from those. Maybe those will give an easy answer. I'm going to try to get in to see the neurologist again this week, since things seem to have taken a downturn since our last meeting.
I'm not too worried about this being SUPER serious, like ALS. ALS presents differently - it's not bilateral, and it never improves. This honestly feels similar to the folate deficiency of last summer, though I know it's not that since my folate levels are normal. I keep thinking that there's an answer to this - we just need to figure out what's going on.
But needless to say, all of my fall racing plans are on hold. The only reason I'm continuing to "train" is that it seems pretty clear that this is neurologic. I unfortunately have a strong family history of neurologic stuff on my mother's side, and one thing I've learned from that is that when dealing with a neurologic issue you need to stay active and practicing moving and strengthening and using those neural connections and pushing the envelope a bit. The worst thing you can do is shut stuff down.
Coach Jeff - interesting perspective on the earthquake. Based on your post, I'm guessing you're an old hand. I'm glad to see the heel is progressing. I feel as we get older we can't expect perfection anymore - if something is trending the right way, that's good enough.
RRR - good to see you back and putting in the work. Good luck in the 5K!
Stone - good luck to you and Mrs. Stone in kicking the bug.
HHW - nice stepping stone workout!
THICC MIKE - some good work there. And good call on slowing down the easy runs.
BHVIking - I like the breakdown between 60 minutes, 90 minutes, and 120 minutes.
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)
Good week for me, capped off with a 5k win and fastest time since 2018 yesterday. Lining up nicely for PR attempts at 5k, 10k and HM this fall. Next race up is a 10k next Saturday.
M: 10 EZ
T: 8 EZ
W: 10 total, mile warmup, then 4 miles in 25:01 (6:15 pace), 1 mile jog recovery, and 3 miles in 18:15 (6:05 pace). Good threshold workout and was able to progress the pace nicely. Finished with a 5:52 on part of Saturday’s race course without straining.
T: 6 EZ
F: 8 EZ
Sa: 6 total – 5k in 17:27 FTW. Very small race with 20-some runners. Sponsored by my employer so I was voluntold for it. Flat course, but had quite a few corners. Not super fast but certainly not a slow course either. Goal was 17:30-40, took it out a bit fast in 5:30, then 5:40, 5:41, and 0:36 for the .1. Solo effort from the gun as 2nd place was 20:xx. Fastest time in 3+ years so definitely happy with the effort as a rust buster and think I am set up well for some fast racing this fall.
Su: 14 mile long run, moderate pace around 7:30-7:40.
Total: 62 miles
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 Friday (TBD)
Mo: 8 @ 7:22 (52 + 39)
Tu: 10 @ 6:59 (71 + 42, sunny and breezy) 1600, 2x800, 4x400*
We: 5 @ 8:45 (54 + 45)
Th: 6 @ (54 + 50)
Fr: 2 @ (70 + 46)
Sa: 7 @ 6:48 (62 + 50, overcast) 2T**
Su: 10 @ 7:34 (56 + 46, overcast)
Total: 48 miles
*1600 (5:06.3), 2x800 (2:35.1, 2:34.0), 4x400 (75.6, 76.6, 75.7, 76.6). Half-distance jog after each.
**3200m in 10:59. Planned more like a 3-2-1, but felt really flat and called it early.
Got my booster (Pfizer) on Thursday afternoon. Had to take it easy Friday, still not quite 100 percent on Saturday.
Bumped into a guy I used to run with at the Maryland Ren Fair today (sub 4 miler and all-around nice dude). Last time I saw him he had a newborn and my wife and I had just started dating. Now he has a 10-year old and we have one coming very soon.
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 - 4.3 @ 7:39
T - Club workout. 0.6 up, 6 x 3 min between 5k and 10k effort with ~1:30 jog, 0.7 down. I didn't lap my watch every time so I don't have good pace splits.
W - 7.7 @ 7:55
Th - Off
F - 4.5 @ 8:02
Sa - 2.1 @ 7:50, 4 strides, 5k race, 3.0 @ 8:01
Su - 12.3 @ 7:16
One goal for my race was not to check my pace on my watch. I didn't, but it was the sort of race where I wouldn't normally pay attention to pace anyway: hilly and tactical. The lead pack ended up being just me and one other guy. Against people of similar fitness I do very well in sit-and-kick races, so I planned on maintaining effort and/or covering moves until the last 1/4-mile. I ended up opening a gap around 2.5 miles and won in 18:00. For my effort I was rewarded with a delicious apple pie. Splits: 5:52 (rolling), 6:18 (uphill), 5:29 (downhill).
I cooled down with a couple of other people, including the women's winner who used to be personally coached by Jack Daniels. How cool is that?
Weekly Total: 42 miles
YTD Total: 2121 miles
This week I hit 128,819 ft. of elevation gain on the year, surpassing my previous best of 126,414 ft. in 2019 (when I ran 2410 miles).
M62, 5'11", 180 lbs
PRs (mile, 5K, marathon)
Open: 4:45, 16:04, 2:40
Masters: 5:04, 17:10, 2:56
Age 57-58: 5:38, 18:58, 3:07
Race calendar:
Nov 25, 2021: 4.4-mile
Feb 12, 2022: 10-mile
April 24, 2022: Half marathon
May 29, 2022: Marathon
OCT 18-24, 2021
Mon - Off
Tues - 4.0 miles (10:11, 9:38, 9:22, 7:58).
Wed - Off
Thur - 4.0 miles (9:58, 9:16, 8:54, 7:55)
Fri -- Off
Sat - Off
Sun - 4.0 miles (8:49, 8:19, 8:04, 7:30)
TOTAL: 12.0 MILES
Happy to maintain double-digit weekly mileage. Knee pain interrupted sleep most nights, but remains manageable.
Be well.
Male, 28, 6’4”, 145 lbs
Recent Results: 5:15 mi, 10:19 3k, 17:46 5k, 30:05 5mi
Races: 11/21 Philly M ~ 2:50 goal
Mn - 11 @ 7:30s
Tu - 8 x k with 400 rec + WU/WD = 12.25
Wd - 11 @ 7:50s
Th - AM: 5 @ 7:20s, PM: 5k in 17:55 + WU/WD = 7.75
Fr - AM: 13 @ 7:20s
Sa - AM: 12.5 @ 8:15s
Su - AM: 18 @ 7:00s
Total - 91
Tu - 3:32 3:30 3:31 3:29 3:29 3:23 3:24 3:25, plan was to start out at an ok clip and cutdown the last few, feel like it was successful. The cycle isnt quite what it was in 2018 but the fitness is coming around
Th - 17:55, pretty happy with it on this course, my ~15th race here in the last 4 years and this was just a few seconds slower than my second best time. Was in the dark with headlamps, shared the lead till about 0.5 to go then got dropped hard.
Wife - Hamstring pain this week so mostly not running, hasn't pulled out of Philly yet but probably will
Hello all,
Hope training was well for everybody.
So so eek here. I did myself in the previous week by doing a fast workout on Friday, then for no good reason hammering almost 14 miles the next day. Well, that Sunday run as not good. Everything was hurting, and at some point I felt a pop in my foot. I didn't stop running, which im sure as not the best decision. The Monday run was not great as my calf and heel were really bothering me. I believe that the Friday workout got my calves pretty messed up, and the hard next day just made them even more stressed, so my left calf got so tight that it pulled my planter which made it feel like my heel was destroyed. Overall, considering the start to the week im surprised I was able to run much at all.
Monday- 13.50 miles 1'24"55 (6:17 avg).
Tuesday- 2.24 miles 14:40 (6:33 avg) not good at all. Heel was just hurting and the legs said stop.
Wednesday- 13.56 miles 1'27"08 (6:26 avg).
Thursday- 13.51 miles 1'22"43 (6:07 avg).
Friday- 8.05 miles 50:53 (6:19 avg) ran father then I really needed to.
Saturday- 3.19 miles 19:53 (6:13 avg) too fast for a warm up..... 5k 15:58 (5:09 avg) and 7.61 mile cool down 47:17 (6:13 avg). Well what can I say about the race..... I could bring in the excuses of tired legs from the stupid warm up, the tough week with less then ideal training or other things. The only thing I will add about the race was what honestly did me in during it.... The lead atv was less then 10 ft in front of me the whole time on a path that was kicking up so much dust and dirt. I coughed from the time I finished, through the cool down until I went to bed. Completely fine today..... Rant over.
Sunday- 13.70 miles 1'26"09 (6:17 avg).
78.40 on the week and 3988.0 miles on the year. 4,000 will be in the rear view tomorrow.
Have a good one all.
Conference week! Miles going down and the taper for it and regionals begins, nervous about that 10k but ready to hopefully be in the top 20 at the conference meet (was 38 last year).
Mon - 9 Miles @ 7:04
Tues - 4 WU/CD, 1k (3:06) + 4 x 600/400 (1:46/68-1:44/69-1:46/69-1:44/67) w/ 30 sec in between & 2 min between 400 and 600. Felt a little quick on the 400 after the 6.
Wed - 4 WU/CD, 12 x 300 @ 65
Thurs - 6 Miles @ 6:59
Fri - 3 WU/CD, 14 x 400 (76-74-72-71-71-70-68-67-66-66-66) w/ 1 min rec. Felt real good on the grass.
Sat - 9 Miles @ 7:05
Sun - off
Miles: 46
Ready to go crazy at conference, need to be a solid 4 or 5 at conference for us to have a chance to win.
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: rest
Tue: 3 (10:31)
Wed: 4.5 (9:58)
Thur: rest
Fri: rest
Sat: 8.5 (9:24)
Sun: rest
Total: 16 miles, down week
Or very down week. Work ended up being crazy this week, and got very drunk Saturday night so didn't get as much mileage in as I hoped. Overall the aches and pains have subsided though so maybe mission accomplished, ready to get back at it this week.
male, 6'1", 165, 32 years.
goal: stay healthy (most of 2020 and early 2021 was plagued by injuries), be consistent. if i can do those two things then i eventually want to go for sub-16 in the 5K. this is unfinished business from my squandered college career. PR from that era is 16:13. i ran 17:36 a few weeks ago so there's a long way to go, but i think i could get there with the right training. i would probably go for it in the spring if training goes well.
last week was a semi-down week since i took monday off. lately i've been hitting the monday-saturday schedule and feeling good. i had slept very poorly that weekend so i felt like i needed it. at this point in my career i would rather take a day off and miss my volume goal than grind out a run and either get injured or just feel sh!tty.
monday: off
tuesday: 9 easy
wednesday: some speed work on the track mostly for fun but also because i neeeed it lol. 8x400 with 2:00 rest. all 75 or just under it. fastest i've run in a workout in years.
thursday: 9.5 easy
friday: 8 easy
saturday: 16 with 3 "MP" miles in the second half.
sunday: off
total: 51 miles. the last 4 weeks were 60, 60, 60, and now 50. this is the most volume i've done consistently since 2018 so i'm feeling good. cheers everyone!