Let’s go, RRR and RunnersFix!
Let’s go, RRR and RunnersFix!
Speak of the Devil and he appears.
RRR 6ft 172 38 until March
Next Up - Houston @ 0701 today
Goal - Salisbury Mary April 2
My week
Sun - off per usual this build (so far)
Mon - 4/4 morning lunch double
Tue - 9 including 3xmile 5:58-5:57-5:57. Felt just okay.
Wed - 6 heavy legs
Thu - 5 + strides heavy legs but strides felt great
Fri - off travel
Sat - 4 w 5x 15-18s strides at 5 flat pace. Felt smooth and light (30-40mph wind)
32 total
Sun - Race TBD.
Wind is dying down. Hopefully it’s in the 10 range and not the 15+ range. But whatever it is will give hail. No goal time in mind. Would like to start slower for a change instead of the patented RRR start fast and die hard approach. Prob try to come thru first 5k in 19:15 range and evaluate everything. First “Big City” race start healthy for me so it’s already a win.
Good luck!!!!
GL RRR. Tyler should be there as well!
Male, 43, 5’11”, 180 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goals: Lose weight, regain fitness
Goal Race: Boston (4/17/23) - PR or go down swinging
Tune-Up Races: Salisbury Marathon (4/2/22) in 3:00:00-3:05:00, Chicago Marathon (10/9/22) in 2:50:00-2:55:00.
Week of 1/10 to 1/16
M - Rest
T - 10 (7:32). Including 5k tempo (6:14) / :90 hard (5:30) / :60 fast (5:00) / :30 form (4:43) with 3:00 recovery jogs
W - 10.2 (8:09) / 4.2 (8:41)
Th - 10 (7:37). Including 6 x (.5 miles @ 6:37 pace, .5 miles @ 7:19 pace). 6:58/avg for the 6 miles.
F - 4.1 (8:33)
Sa - 12.1 (8:28)
Su - 20 (7:42). 5 @ 8:27, 5 @ 7:56, 5 @ 7:27, 4 progression 7:19–>6:56, 1 mile “go” (6:05)
Weekly Total: 70.6 miles
2022 YTD: 152 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: Salisbury Marathon (4/2/22)
Goal: sub-3:10:00
Week of 1/10 to 1/16
M - 5.4 (9:50) / 5.1 (9:04)
T - 10 (9:14)
W - 9 (8:39)
Th - 10 (7:37). Including 6 x (.5 miles @ 6:37 pace, .5 miles @ 7:19 pace). 6:58/avg for the 6 miles. / 5.1 (9:05)
F - 7.2 (9:30) / 3.1 (8:38)
Sa - 12 (8:27)
Su - 20 (7:44). 5 @ 8:29, 5 @ 7:58, 5 @ 7:23, 5 progression 7:16–>6:57.
Weekly Total: 87 miles
YTD Total: 181 miles
Long story short.
Got our a little slower than expected to 5k. Picked it up to 10k. Feeling good thru 13k. From 13k to 13.5 k stitched up. Got into my head and blew up. DNF
Male, 26 (27 tomorrow), 5’8”, 135 lbs
PRs: 17:11 5k (2015), 28:31 8k XC (2015), 36:11 10k (2018), 59:23 10M (2018), 1:18:47 HM (2021)
Goal Race: TBD Spring 2022
Another decent week for me. Trying to juggle a reasonable amount of training with busy work schedule, have run every day in 2022 so far which I am proud of. Got in 60 miles this week, albeit unconventionally. Decided on a whim to do my first ever 20 mile run this morning. Went pretty well, felt good throughout and my fastest mile was number 19 (treated 20 as a cooldown). Supposed to get quite a bit of snow in my neck of the woods this afternoon/overnight so training might be a bit dicey early next week.
M: 6 EZ
T: 6 EZ
W: 8 EZ
Th: 8 total, with 6 mile tempo at 6:29 pace
F: 6 EZ
Sa: 6 EZ
Su: 20 long run (longest ever!). Held around 8:00 pace throughout, until picked it up a bit from 16-19 as I was feeling good.
Total: 60 miles
Best of success to all of our racers.
RRR - So sorry to hear of your troubles. More experience for next time.
As for me, I am finally up and walking around. It was a tough week. I am a bit sad about it, as it likely has caused me to lose my spring marathon. I am still weak and am trying to recover fully. It is snowing here!
First ever week of College indoor racing! and honestly the first track race in two years where I have been fit and ready to go. Went well, race recaps will be down below but I am excited for the next few weeks of meets. My coach has lowered my mileage lower than I would like but I am going to trust him with it. Achilles issue is pretty much gone but still cautious with it.
Mon - 3.5 wu.cd, 1200 tempo + 400-300-200-150 (3:51-56-43-27-21)
Tues - 5 wu/cd, 10 x 200 avg 27.3
Wed - 8 Miles @ 7:09
Thurs - 7 Miles @ 7:11
Fri - 1.5 shakeout + 6 strides
Sat - 5 Miles added wu/cd, Mile race and 800 race
Sun - off
Miles - 34
Race Recap
Mile - 4:23.26 (8th place)
Went well all the way until 400 to go, started in 8th through in 2:10 for the 800. Moved up to 4th and looked strong with 400 left to go, but when I tried to turn up the pace just lost it. Not disappointing as it is a second off my PB, but definitely put too much pressure on myself in this one and it showed with how tense my form was the whole race. Excited with how easy 3:15 felt for the 1200 though.
800 - 1:57.31 (8th place)
Ran this one out of heat 2, managed to win the heat and looked relaxed the whole time. Went through the 400 in 57 and closed in 60, was in 5th at 400 and moved up to 3rd with 200 left. Made up 1.5 seconds on the last lap to manage the heat win, a 3 second PB in the 800 so we will take that for a double after a hard fought mile.
RRR - Sorry to hear it wasn’t your day.
OR - Glad you’re recovering. The snow is just starting here.
Slow Miles Slower Bests - Congrats on having a good indoor debut! (My first collegiate indoor meet was supremely disappointing.)
M37, 5’10”, low 160s
Upcoming plans (more “for fun” than anything else):
GW Bday Marathon (2/20)
RNR DC Half (3/26)
Cherry Blossom (4/3)
Mo: 8 @ 7:28 (35, partly cloudy)
Tu: 8 @ 7:13 (24, cloudy)
We: 8 @ 6:41 (44, cloudy)
Th: 8 @ 6:25 (38, cloudy) Arboretum hills
Fr: 8 @ 7:09 (45, cloudy)
Sa: 20 @ 6:54 (24, mostly cloudy)
Su: 5 @ 7:56 (17, cloudy)
Total: 65 miles
Saturday was planned as a big loop that included a stretch of bike trail I hadn’t run in years, and happened to be closed. Lost the detour, and had to reroute back through downtown DC in order to keep it at 20. Just hate having to stop at a bunch of lights in the last 5 miles.
Thanks guys. Something was off cause my stomach is still painfully knotted up and it’s been hours and hours.
The goal is still out there this spring.
Upcoming Races:
4/2: Mt Charleston Revel Marathon (downhill / fun run with friends in Vegas)
6/5: Deadwood Mickelson Trail Marathon (very difficult course - build toughness)
9/11: Sundance to Spearfish Marathon (downhill)
2023 Boston Marathon
This week’s highlights:
13th straight week of at least a 2 hour long run.
4th straight week focusing on aerobic intervals with full recovery.
Mon - 15 x 200
Tues - 6 x 1000
Wed - 6 x 1000
Thurs - 10 x 400
Fri - 6 x 1000
Sat - 2 Hour Steady Long Run - 18.2 Miles @ 6:36 (160 bpm)
Sun - 80 min Recovery @ 9:48 (112 bpm)
Total Miles - 64.8
Total Duration - 8:52
runrincerepeat wrote:
Long story short.
Got our a little slower than expected to 5k. Picked it up to 10k. Feeling good thru 13k. From 13k to 13.5 k stitched up. Got into my head and blew up. DNF
Sorry to read this. I know you'll shake it off and come back stronger.
60 miles running, 3 hours pool-running, and 1000 yards swimming.
M: 90 minutes pool-running and upper body weights/core
T: 11 miles on the treadmill, including a workout of 8 repeats of 2 minutes strong at a 3.0 incline, 90 second jog, 30 second stride, and 60 second jog. Followed with leg strengthwork. Dry needling of legs in afternoon.
W: 8 miles very easy on treadmill (9:51), streaming yoga, and 4 miles very easy outside (9:48) plus drills/strides.
Th: 90 minutes pool-running and upper body weights/core. ART appointment in afternoon.
F: 11 miles, including a track workout of 4800m in 21:07 (7:09/7:01/6:57), 1 lap jog, and then 2x400, 4x200 with equal distance recovery in 95, 96, 48, 47, 47, 47. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 9 miles easy on treadmill (9:39), streaming yoga, and then 3 miles very easy outside (9:25) plus drills/strides.
Su: 14 miles on the treadmill, including a tempo workout of 4x7:30 at tempo effort (paces of 7:04, 7:04, 7:01, and 7:01) with 90 second jog in between. Full recovery and then four short (40 second) intervals at between 9.1 and 9.8 mph with 80 second jog to work on turnover. (the final 2 miles of the cooldown were with my Lever Runner, set at 36 pounds of lift). Followed with injury prevention work and 500 yards recovery swimming.
I spent a fair amount of time on the treadmill this week due to very cold and dry air outside. Generally, when the dew point is lower than 10F, my asthma gets aggravated - I've learned that if I force hard running in that situation it takes me a few days to recover. So better to stay inside and get some quality in that way.
I got my quads/glutes/it band dry needled on Tuesday - wow did they need it. My quads spasmed a LOT during the needling. And felt looser the next day.
I also had a bit of a revelation, prompted by a friend's observation during my Friday track workout that I had no hip extension. Lack of hip extension is usually because of lack of hip flexibility, which is not my issue. However, it can also be due to core instability. So I decided to try Jay DiCharry's "Chair of Death" exercise (look it up - not that scary), and noted that I was arching my back whenever I fired my glutes. It's not a core weakness thing - I've got a very strong core. It's just a muscle habit thing.
So I aligned my core properly and then applied KT tape to my front torso before all my runs this weekend - the idea is that the KT tape tugs on my skin when I start arching my back, and reminds me to keep stuff pulled in.
And both my weekend runs were considerably improved - my legs felt much more powerful and responsive, and my stability was improved. My hunch is that when my back arches, things get pinched, and that causes my issues.
Hopefully I'll be able to do a track workout on Tuesday, and test out how the taped core works there.
M62, 5'11", 183 lbs
Race Schedule and Goals:
Feb - 10-mile, 1:25
April - Half marathon, 1:45
May - Marathon, 3:30
JANUARY 10-16, 2022
M -- Off
Tu -- 5.0 miles (9:14/mi out, 8:47 back)
W --- Off
Th -- 10.0 miles (9:36/mi out, 9:12 back)
Fri -- Off
Sa -- Off
Su -- 6.0 miles (10:02, 9:21, 8:58, 8:35, 8:12, 7:40)
TOTAL: 21.0 MILES
I twisted my knee a week ago, and it's taken until today to feel mostly mended. Happy to close with a 7:40 today. And happy with total mileage, too.
RRR -one of those days. Your greatness is out there!
The Backyard Ultra is on my list. Are you planning to go for it solo or organized? Like you, I did the Goggins 4*4*48 solo / not part of the organized thing & made a slight modification to hit 52.5 miles / double marathon.
36/5-6/mid 150s
PRs: 39:54, 1:25:54, 2:56:22
Mad dash training for Mesa in 27 days (2/12) and maybe Boston In April.
M - 8.5 @ 8:00
T - 8.5 @ 7:26 - 18 min of work 2*90s (60s jog), 3*4 min (2 min jog), 2*90s - the 90s we’re around 6 min pace and 4 min 6:20-25
W - 12 @ 7:47
T - 6 @ 8:14
F - 5.5 @ 7:56
Sa - 17.3 total**
Su 4 and change @ 8:30
**Half TT (13.2) in 1:27:45 on the belt, ~6:40 pace. Felt honest, but if nothing else, the treadmill makes pacing a helluva lot easier. Closed the the final 5k in 19:30 & went straight into cool down w/o stopping. Fair indication RE: shape, but taking the time with a bucket of salt.
62 in 7:54. 3rd straight week hitting 60.
145mj YTD
RRR - Sorry your race didn't work out the way you hoped.
Slower Miles - Nice racing. Congrats on the big 800 PB.
Male, 32, 5’8”, 149 lbs.
PRs: 2:14, 4:51, 17:17, 36:50, 1:19:48
Upcoming races: 1500 on 1/23, 5k on 1/30, 10k on 2/5, but who really knows?
Goal: <36 10k, or at the very least start a 10k
M - 4.3 @ 8:13
T - 2.2 up, 3 x 1 mile (5:56, 5:54, 5:53) with 2 minutes rest, 3.0 down with 8 strides
W - Off
Th - 6.6 @ 8:11
F - 8.4 @ 7:51 with 8 strides
Sa - 10.0 @ 7:58 on the treadmill with miles 6, 7, 8 in 6:31, 6:01, 6:06 (going by my watch but that felt like the right effort for those paces)
Su AM - 6.2 @ 7:37
Saturday's 10k was canceled due to cold weather (honestly a good call, it was -4 Fahrenheit). Over the past six months, I have attempted to sign up for four 10ks. Three of them were rescheduled or canceled. The only one I managed to start turned out to be a 13k after runners were directed off course. If anyone reading this is a race director, I'm now accepting non-appearance fees to not sign up for your race so that I don't get my bad luck all over it.
Weekly Total: 43 miles
YTD Total: 103 miles
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