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 1/17 to 1/23
M - Rest
T - 7.8 (7:53). Including 4 x 1200m progressively faster off 400m recovery jogs (6:23–>5:48).
W - Sick
Th - Sick
F - Sick
Sa - 12 (8:30)
Su - 17 (7:44). Including 4 miles (7:11) / 3 miles (7:01) / 2 miles (6:51) / 1 mile (6:33) off 1 mile recovery jogs
Weekly Total: 36.8 miles
2022 YTD: 189 miles
Just watery eyes and post-nasal drip, thankfully nothing COVID related. But rested so as not to run myself into the ground. Feeling good going into the final 10 weeks of specific training.
Hope everyone else had a great week.
Trying to get my consistency back…
M37 6’1” 165
PB / 2022:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:32 / 16:06
10k 31:30 / NT
Half 1:08 / NT
Full 2:32 / NT
Upcoming Races:
🤷♂️
M: easy, 8M
T: 8M moderate @6:05 avg, 10M
W: easy, 8M
R: 5xMile @ 5:15 (1:15 rest), 11M
F: easy, 9M
S: off, —
S: long run, last 10M moderate @6:00 avg, 15M
01/23 Total 61 (6d)
01/16 Total 61 (7d), LR=13
01/09 Total 60 (7d), LR=12
01/02 Total 30 (4d) *sick
2022: 151 mi / 3 wks / 17 days
2021: 1250 mi / 35 wks / 180 days
2020: 3,064 mi / 52 wks / 296 days
2019: 2,811 mi / 52 wks / 296 days
M37, 5’10”, low 160s
Upcoming plans
GW Bday Marathon (2/20)
RNR DC Half (3/26)
Cherry Blossom (4/3)
Mo: 8 @ 7:29 (38, cloudy)
Tu: 8 @ 6:22 (39, cloudy)
We: 8 @ 6:36 (33, cloudy) tempo attempt*
Th: 8 @ 7:28 (43, rain)
Fr: 8 @ 6:56 (28, cloudy)
Sa: 20 @ 6:14 (25-32, sunny)**
Su: 5 @ 9:11 (26, mostly cloudy)
Total: 65 miles
*Aimed for 5 tempo, made it just over 3 miles: 5:21, 5:25, 5:30. Got nauseous after 3, stopped and dry heaved. Felt fine shortly after. Cold, dry air got to me, I guess.
**20 with 3 x 3 mile tempo segments. Plan was marathon pace (whatever that is), but ended up more like half pace, or maybe a little faster. Tough workout.
2E: 6:36, 6:33
3T: 5:39, 5:42, 5:45
4E: 6:25, 6:40, 6:41, 6:34
3T: 5:35, 5:37, 5:30
4E: 6:48, 6:56, 6:55, 6:53
3T: 5:36, 5:35, 5:30
1E: 7:04
M62, 5'11", 183 lbs
Race Schedule
Feb - 10 mile
Apr - HM
May- Marathon
JANUARY 17-23, 2022
M - Off
Tu- Off
W - 7.7 miles @ 9:12 avg (10:17>7:44)
Th- Off
F -- 6.0 miles (9:50, 9:21, 9:00, 8:49, 8:29, 8:04)
Sa- Off
Su- 6.0 miles (10:50, 9:40, 9:37, 9:07, 8:46, 8:14)
TOTAL: 19.7 MILES
I must get serious about dropping the excess weight, as time is running out. My dear, sweet wife is an enabler -- baking cookies and keeping the cupboards stocked with cereal and the refrigerator stocked with beer!
RRR 6ft 175 38y/o
Goal April 2 marathon
Sun - 14 Total w 10 miles of HM w a lot of 6:08 miles. Nasty blister on pad of foot
Mon - sat off. Long story short had to turn around and fly to Vegas (from Houston) on Monday to work an expo for my boss who got covid. So spend all week setting up then working expo until I flew home Friday. On the old tired feet. Exhausted and could barely walk until wed morning w that blister. First blister in I dunno. 4-5 years. Strange. Felt it getting hot by mile 5. Ran 15 w quality in the same shoes a couple weekends ago.
Anyways. Onwards and upwards. Got some rest this weekend and a brisk 7 miler today to get the legs back going. Time to increase miles a bit before April.
Male, 27, 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
Down week for me. Dealing with a bit of mile knee soreness, and we got hit by 2 snowstorms and some extreme cold this week, so figured that made for a good opportunity to take a few days off to get the knee back to 100%. Wasn’t going to be able to get any constructive training done due to weather conditions anyway, so not a huge deal. Planning to get back out there tomorrow and see how things feel.
M: Off
T: 6 EZ
W: 4 EZ
Th: Off
F: Off
Sa: Off
Su: Off
Male, 26, 5’9", 131lbs
PRs: Half Marathon: 1:17:53 (2021), Marathon: 2:47:57 (2021)
Next Races: USATF HM Champs, Boston 2022
Future Goals: Sub 1:16 HM, Sub 2:40 Marathon, Sub 17:30 5k
Reflection: Lots of snow and ice here in SC. Moved all workouts indoors. Not the safest time or warmest this week. Not a lot of fun.
Monday
Rest
Tuesday
AM Run: 12 Miles - 7:18
Wednesday
AM Workout: 12.1 Miles - 6:50 = 3 up, 3x3 min (5:36) / 3 min jog (7:30), 10x1 min (5:24) / 1 min jog, 3 down
PM Run: 7.05 Miles - 7:55
Thursday
AM Run: 7 Miles - 7:41
PM Run: 12 Miles - 7:12
Friday
PM Run: 8 Miles - 7:51
Saturday
AM Workout: AM Long Run: 18 Miles - 7:00 = 6 up, 5x1 Mile (5:49, 5:49, 5:49, 5:49, 5:44) / 1 Miles easy (7:30-7:15), 2 down
Sunday
AM Run: 14 Miles -7:19
PM Run: 4 Miles
Stone - Sorry you were sick, and glad that you feel better now (judging from your weekend run).
GNR1 - 60 miles each week for the last 3 looks consistent to me.
Sub 6:00 - that Saturday workout looks very tough.
Allen - some good work there!
RRR - sorry about what sounds like a very rough week.
JMar - always convenient when bad weather coincides with the need for downtime.
Average for fun - Ice is awful. There's just no way to seriously train with it.
From last week: RunnerSam - you asked about Psoas stretching/mobility. Honestly, I've found that it's a very hard muscle to release on your own - this is where you need a professional ART person or LMT to dig in there. I have read some about using a kettlebell to release the psoas - you lie on top of the KB and let the handle dig in. But I've not had much luck with that method.
For stretching it - I do a low lunge in a doorway with my back against the doorframe - holding my back that way ensures that I stretch the psoas rather than arch my back.
My week:
61 miles running, 3 hours pool-running, and ~1500 yards swimming.
M: upper body weights/core and 90 minutes of pool-running
T: 12 miles, including 8 Iwo Jima hill repeats (~2 minutes uphill, 80 second jog, 40 second downhill stride, 60 second jog is one rep). Followed with leg strengthwork and 500 yards recovery swimming. Dry needling of legs in afternoon.
W: Streaming yoga and 10 miles very easy outside (9:25) plus drills/strides. Deep tissue massage in afternoon.
Th: 90 minutes pool-running and upper body weights/core.
F: 12 miles on the treadmill, including a tempo workout of 4x7:30 at tempo effort (6:58 pace for each) with 90 second jog in between. Full recovery and then four short (30 second) intervals at between 9.5 and 10 mph with 90 second jog to work on turnover. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 9 miles easy on treadmill (9:31), upper body weights/core and then 3 miles very easy outside (9:29) plus drills.
Su: 15 miles progressive, split as first 5 averaging 9:18, next 5 miles averaging 8:08, next 5 miles averaging 7:16. Followed with leg strengthwork and 500 meters recovery swimming.
Played with holding my core stable this week - I do this by a) doing the Dicharry ""Chair of Death" exercise to get my core aligned properly, and then tape my torso so that the tape pulls at my skin whenever I lose the alignment. The stable core really seems to help - I noted significantly improved paces on many of my runs for the same effort.
I saw the physiatrist on Thursday and finally got the results for my lumbar/pelvic MRIs from two weeks ago. They're fairly good - a bit of narrowing where the nerves exit the spine, but nothing significantly changed from 18 months ago, and nothing that obviously explains my issues. However, the physiatrist offered to do an epidural at L5 - the idea is that if that improves things, then we've got some answers. I have that scheduled for Thursday morning but am going back and forth on whether to get it - mostly because I'm not a big fan of cortisone shots.
The physiatrist also reviewed my previous MRI of brain/spine and REALLY thinks I need a second neurology opinion. Which is consistent with my experience that EVERYONE except the neurologist thinks this is neurological...
Solid second week! Got an official mile PR once again, race went pretty well in the mile. Then ran a 400 leg for the first time since freshman year of high school (currently a college sophomore). Illness has been hitting hard this week but still managed to get some solid races in, my mileage is down very much the last few weeks so hoping to get that back up but training is going very well!
Mon - 4.5 WU/CD, 4 x 1k + 3 x 150 (90 sec recovery) (2:55-2:57-2:56-2:59 + 18.5-20-19.4)
Tues - 2 WU/CD, 8 x 200 avg 27.2 (100m walk/jog recovery)
Wed - 2 miles EZ (illness)
Thurs - 4 Miles EZ (illness)
Fri - 3.6 WU/CD, 1k-600-400-300-200 (half recovery) (2:56-1:41-1:05-45-29)
Sat - 6.5 WU/CD, 1 Mile race in 4:22.5 + 400m DMR leg in 51.2
Sun - TBD, still not feeling 100%
Miles - 30
Race Recap
1 Mile Run - 4:22.5 (1:05-1:03-1:08-1:05)
Race went out right around the pace I wanted to, 1:05 first lap and I was in second until half the field decided to drop a quick second 400, I ended up dropping back to around 8th but still went through 800 in 2:08 and then 1k in 2:42. Quicker than last week, but didn't match the gap that was created until too late. Managed to regroup and close in 31 to finish fourth, hopefully a sub 4:20 is in the cards soon enough. Legs felt pretty good just need to put a race together.
400m leg of DMR - 51.2(25.5-25.7)
Ran this one solo, only 3 teams in the race so just went out and had fun with it. Think I may be able to run a little quicker if I raced somebody. But happy with that for someone who has never claimed to have elite speed, if I can get more strength under my belt I think that kick could be deadly soon.
Male, 32, 5’8”, 149 lbs.
PRs: 2:14, 4:51, 17:17, 36:50, 1:19:48
Upcoming races: 5k on 1/30, 10k on 2/5
Goal: <36 10k
M - Off
T - Off
W - Off
Th - 7.4 @ 8:07 with 8 strides
F - 6.6 @ 8:03
Sa - 5.2 @ 7:44 with 8 strides, was bitten by a dog
Su - 2.4 up, 1500 in 4:42, Long Jump (Foul, 13'2", 14'4"), 8.9 down
Interesting week for me. Last Saturday's treadmill workout made parts of my right foot and lower leg hurt, and it worsened after running the next day. Even walking down the stairs was uncomfortable so I stopped running until I stopped feeling it. In retrospect, it was probably a bad idea to do a moderately hard workout on an unfamiliar surface.
Yesterday I passed someone walking her dog on a narrow path. Usually I try to give dogs a wide berth but it was not possible with the snow. The dog snapped at me and bit a hole through my joggers. It didn't make it through my tights but it was enough to leave a scrape on my thigh. Nothing serious, but a good reminder that I am overdue for a tetanus shot.
1500 race: I usually race with a conservative start so I committed to doing the opposite today. I glued myself to a pack that I wouldn't normally have run with and raced aggressively through about 800 before fading. I think two people ended up passing me but I got someone else at the line and ended up 5th in 4:42.
I also tried the long jump just for the heck of it. Turns out it's a lot of fun to jump as far as you can into a pit of sand. Just to give myself some context: 14'4" is worth 371 points according to the IAAF table. That's better than my 400 (60.53, 348 pts) and other sprint PRs but not as good as my 800 (2:14, 444 pts) or other distance PRs. Not bad for a field noob!
Weekly Total: 31 miles
YTD Total: 135 miles
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 1/17 to 1/23
M - 5.8 (9:30)
T - 10.3 (8:54)
W - 10 (7:24). Including 5 x 1 mile (6:37) off 2:00 recovery jogs.
Th - 6.2 (9:10)
F - 4.3 (8:53) / 6.2 (9:33)
Sa - 12 (8:32)
Su - Early AM: 8.5 (7:46). Including 4 miles (7:15) / 1.5 miles (7:10) with 1 mile recovery jog. [Got phone call during the planned 17 mile long run from her son who had his booster the night before and had to bail.]
Late AM: 8.6 (7:15). Including 2 x 2.25 miles (6:45) with .5 mile moderate recovery (7:39).
Weekly Total: 72 miles
YTD Total: 253 miles
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 or 2024 Boston Marathon
This week’s highlights:
After 4 weeks of easy aerobic interval focus, shifted focus this week to increasing volume comfortably with 10/5’s.
Mon - 10.2 Miles @ 7:56 (133 bpm)
5 Miles @ 7:59 (126 bpm)
Tues - 10 Miles @ 8:40 (124 bpm)
5 Miles @ 7:52 (128 bpm)
Wed - 10 Miles @ 7:42 (131 bpm)
5 Miles @ 8:02 (125 bpm)
Thurs - 10 Miles @ 8:00 (120 bpm)
5 Miles @ 8:05 (121 bpm)
Fri - 10 Miles @ 8:19 (123 bpm)
5 Miles @ 8:33 (118 bpm)
Sat - 17 Miles @ 7:31 (141 bpm)
Sun - 10 Miles @ 7:27 (145 bpm)
Total Miles - 102.4
Total Duration - 13:34
Nice weeks everyone! Haven't posted in awhile because I'm just kind of taking a mental break from anything too intense or structured. Next cycle leading up to Vermont City will kick off On 2/7. Been very focused on dropping weight before the cycle starts and have been pretty successful. Hoping I can drop another 5-7 pounds in the next 2 weeks. Started the year at 187 and weighed in at 177 this AM. Lightest I have been since high school.
This week: 80 miles.
Q1= 11 miles w/ 30' of 4x90s/6x60s/6x30s w/ equal rest. Worked down from 5:20s to 5:00s. Offs were 6:30s.
Q2 = 16 as 4 up + 10 @ 6:20s + 2 picking it up (5:58/5:40)
Last week: 70 miles.
Q1 = 10 w/ 6x2 on/off 5:40 down to 5:00 with offs in the 6s
Q2 = 13 w/ 8 @ 6:18 avg. in there
2 weeks ago: 65 miles
Q1: 10 w/ 10x1 on/1 off at 5:15/6:35 or so
Q2: 10 w/ last 7 cutting down from 6:40 to 5:50
male, 32, 6'1", 165
mostly just trying to stay healthy and put together a good spring racing season focusing on 5K - half marathon distances. first race of the year will be the shamrock shuffle 8k in chicago
mon - 7 easy on the treadmill. it's been outrageously cold here in MN, and my city seems to have given up on plowing residential streets and bikepaths, leading me to seek comfort in the arms of the treadmill. i don't own one so i go to a gym a mile from my house. i have to wear a mask but now that i've gotten used to it it's not that bad.
tues - 7 easy outside
weds - tempo workout. 2x1.75 mile (would have been 2x2 but i hit a stoplight at a very busy road), plus a half mile segment to hit 4 miles of work. it was ridiculously windy and cold, but the legs felt good. around 6:20 pace for the tempo stuff. 8.4 total on the day
thurs - 6.6 on the mill
fri - 7 on the mill
sat - 13.2 long run with my club. frigid wind, but felt good to get the miles in and run with people.
sun - 6 on the mill
total - 55.8, about the same as last week. hamstring seems to be holding up pretty well (knock on wood). feeling good about the base building!
YTD - 173
Male, 28, 6’4”, 146 lbs
PRs: 4:54 Mile, 16:56 5k
Goals - Base Build, lower 200m time, 5k PR this spring
Mn - 8 @ 8:10s
Tu - 10 @ 8:10s
Wd - AM: 7 @ 7:25s, PM: 9.5 @ 8:15s
Th - 12x30s Hills + WU/WD = 10
Fr - AM: 7 @ 7:35s, PM: 11 @ 7:35s
Sa - 6 @ 7:30s, PM: 6x800 w/ 2min rec + WU/WD = 9
Su - AM: 15 @ 7:35s, PM: 7 @ 7:40s
Total - 100
Th - Hill workout for strength
Sa - 2:39 2:39 2:39 2:40 2:42 2:40, super happy with this workout, first of its type in months and way faster than I thought it would be. Especially in ~27F I was happy to be moving. This was week 1 under a plan a friend gave me for some guidance this 5k cycle.
General - Also did a strength evaluation on Saturday morning with a PT friend, he gave me some exercises to do based on my weaknesses.
PSOAS - Started the week with some decent Psoas tightness but did about 30min a night of specific stretches/strength work and was feeling pretty good by friday, happy it wasnt a big deal but will continue with the exercises. I think I caught it early
- dark : no doubt about it, weather sucks but atleast we can still get in the work. I’m glad your visit to the physio was okay and you’re not badly injured
-jmar would love to run as a pack with you again this spring if you haven’t decided on a spring race yet. You considered a half or full? NYRR Half in March is going to be fun.
Allen - it's a delicate balance! I envy the stocked fridge, but perhaps like you, if the cookies are there, I'm not saying no! Same for the beers. If they're not, I'm all good. Control the environment -- easier said than done.
Stones - Mrs. is like a brick layer. Just stacking those miles one at a time like a brick layer adds one brick at a time.
BHV - congrats on hitting triple digits!
Sam - congrats on hitting triple digits!
36/5-6
PRs: 2:56:22, 1:25:54, 39:54 (marathon, half, 10k)
Upcoming: Mesa (2/12), maybe Boston (have a bib, haven't committed to the cost of travel)
Clustery week. Moved from Denver to Flagstaff. Adjusting to the added 2k ft of elevation + actual climbing will take some time. Gained over 3200 ft this week.
M - 6 @ 8:48
T - off, unpacking and such
W - 4.7 @ 8:49
T - 8.5 @ 7:44 - 17-18 minutes of random fartlek pick-ups. Didn't have a formal workout in me, so went with more of the "play" approach
F - 7 @ 8:20
S - 7 @ 8:35
Su - 19.5 @ 8:20 with 927 ft of gain - going for time on my feet, 2:42 total. My legs actually felt great post-run. A couple of stops for GI issues (diet) + stopped the clock for a couple of walking hill climbs. I know, I know, the clock doesn't stop during a race.
52.6 in 7:19. Last week, ran 35 more minutes and 9.5 more miles! It's hard to say how this will translate to a marathon in a few weeks. Time to adapt isn't on my side. I'll give it my best and we'll see where the chips fall.
198 miles YTD.
Still felt pretty out of it, and so I did not start back on Wednesday, as I had hoped. Still feeling fatigued and not right. So, my first run in 16 days was yesterday. It was tough. Breathing was difficult, especially in the first two miles. The cold did not help.
M-Sat: off/recovering
Sun.: 5.5 at 7:32 overall...cold day in the neighborhood
5.5 miles
Hope to feel normal soon.