Male, 43, 5’11”, 176 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 1/24 to 1/30
M - Rest
T - 10.1 (8:55)
W - Rest
Th - 10 (7:24). Including 7 x 5:00 ~ HMP (6:22) off 1:00 recovery jogs
F - 4.1 (8:59)
Sa - 13.1 (9:00). 8” of snow.
Su - 5.9 (9:21). Icy. 0F windchill.
Weekly Total: 43 miles
2022 YTD: 232 miles
Second week in a row of unplanned lower volume, this time due to work and some awful weather at the end of the week.
But I am 100% healthy. Weight is finally starting to fall off. Thursday’s workout was very controlled.
If you would have given me these terms with 9 weeks left to go in the cycle I would have taken them without blinking.
Hope everyone else had a great week.
Goal Race: Vermont City Marathon (5/29/2022)
Decent week for me. Really tough weather so hard to get workouts in. Just focused on continuing to drop weight and get the miles on. 1 more week of preseason then will kick off more structured plan. Feel like I figured out the balance between not being miserable and continuing to drop some pounds. Thinking I can get to 172-173 or so this cycle before leveling out. I haven't been that light since I was 14!
M - 10 @ 8:17
T - 10 @ 7:50
W - 11 @ 6:47overall w/ 16x.13m on/off in the middle. 4:50/6:19 average for those 4+ miles
Th - 10 @ 8:16
Fr - 12 @ 7:28
Sa - 10 @ 8:42 (blizzard)
Su - 17 @ 7:30 (aftermath of blizzard). Was going to try to get a workout in but noped out of that concept given the chaos on the streets.
Total - 80 miles
RRR 6ft 174 38y/o
8k in 2 weeks
6 miler in 5 weeks
Marathon in 9 weeks
Taper up week for me. After the botched race and the work trip to Vegas I was exhausted all week. Just got miles in when I could and Thu-Fri took it easy for Saturday reload
Sun - 7
Mon - 7/3
Tue - 6
Wed - 4/4
Thu - off fatigue
Fri - brisk 4 miler
Sat - 25k as
5k @6:45
1k easy
5k@6:15
1k easy
10k MP by effort (got tough late)
3k easy
Ready to start upping the mileage this week
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:
03/05 - half
M: easy, 8M
T: 12x400 (30sec rest) @ 72 avg, 10M
W: easy->mod, 10M
R: 5M tempo @ 5:24 avg, 10M
F: easy, 8M
S: long run, last 9M @ 5:46 avg, 17M
S: off, —
01/30 Total 63 (6d)
01/23 Total 61 (6d), LR=15
01/16 Total 61 (7d), LR=13
01/09 Total 60 (7d), LR=12
01/02 Total 30 (4d) *sick
2022: 214 mi / 4 wks / 23 days
2021: 1250 mi / 35 wks / 180 days
2020: 3,064 mi / 52 wks / 296 days
2019: 2,811 mi / 52 wks / 296 days
Female, 47, 5'4", 109
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
60 miles running, 3 hours pool-running, and 1500 yards swimming.
M: 90 minutes of pool-running and yoga
T: 11 miles, including a track workout of 2000, 1200, 2x800, 400 in 8:48, 5:00, 3:16, 3:11, 91 - one lap recovery after each that got way too long in some cases (between 3 and 4 minutes). Followed with leg strengthwork and 500 yards recovery swimming. Dry needling of legs in afternoon.
W: 9 miles very easy on treadmill (9:44), streaming yoga and 3 miles very easy outside (9:31) plus drills/strides.
Th: 90 minutes pool-running and epidural injection at L5. ART appointment in afternoon.
F: 12 miles, including a 4 mile tempo on the roads in 27:27 (6:54/6:57/6:49/6:47), followed by 10 minutes jogging and then 6x200 in 46, 46, 45, 45, 45, and 52 (the last one was long). Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 9.5 miles easy on treadmill (9:44), upper body weights/core and then 3 miles very easy outside (9:06) plus drills+strides.
Su: 12.5 miles on the treadmill, including a workout of eight repeats of 2 minutes strong at a 3.0 incline, 90 second jog, 30 second stride, and 60 second jog. Followed with leg strengthwork and 500 yards recovery swimming.
Decided to take the plunge and go ahead with the cortisone shot into my back. The purpose was diagnostic - if my balance and leg coordination problems improve in the next 2-3 weeks after the injection, then we know that the issue is with irritation/compression of the nerves at or below the injection site.
So I got an epidural injection of betamethasone on each side of L5 on Friday, and the improvement over even the next 24 hours was miraculous. I feel much more stable when running, and don't have to constantly focus on where I put my feet. Even things like going down stairs or navigating slushy sidewalks are so much easier than they used to be. I hadn't realized how much mental energy I was dedicating to not tripping or slipping and falling until I no longer had to do it.
So seems like we now have some idea what my issue is - it's with my back and the nerves there at L5 and below, into the sacrum. This injection is likely not a permanent fix, but at least it gets me closer to some answers. And in the meantime, running is just so much more fun than it was just a few days before.
M62, 5'11, 182 lbs
Age 23: 16:04, 34:04, 2:40:30
Age 43: 17:10, 37:10, 2:56:03
Age 58: 18:58, 39:12, 3:07:23
JANUARY 24-30, 2022
M - Off
Tu- 5.0 miles (9:31, 9:06, 11:21, 10:32, 9:42)
W - Off
Th- Off
F -- 12.2 miles @ 9:27/mile
Sa- Off
Su- 6.0 miles (9:58, 9:18, 8:58, 8:22, 8:03, 7:32)
TOTAL: 23.2 MILES
First race since 2019 is in two weeks. It's a tough 10-mile road loop with a long, steep climb in the final half mile. Conditions vary wildly, year to year (frigid temps, wind, snow, ice); winning times for M60-64 have recently ranged from 1:07 to 1:28.
No progress this week with weight-loss goals, despite cutting alcohol consumption to a single beer (plus two glasses of wine, one glass of mead). Dear wife baked a couple dozen cookies, which didn't help.
Run well!
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
Picked things back up on Wednesday after giving myself 6 days off due to some minor knee pain and terrible weather. Sidewalks/trails were still a mixed bag all week in terms of runnability but got some work in. Was able to map out a decent 1.5ish mile road loop that I knew was clear to get in some quality this morning. Hoping to get mileage back into the 40s this coming week.
M: Off
T: Off
W: 4 EZ
Th: 6 EZ
F: 6 EZ
Sa: 6 EZ
Su: 8 total, middle 6 at 6:24 pace. Nice to get some turnover in the legs for the first time in a couple weeks. Pretty controlled effort.
Total: 30 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 1/24 to 1/30
M - 6.2 (9:31)
T - 7.3 (9:05)
W - 7.2 (9:22)
Th - Rest
F - 6 (8:48)
Sa - Rest
Su - 5.9 (9:21) / 6.6 (9:13)
Weekly Total: 39.1 miles
YTD Total: 298 miles
She had developed some minor swelling between her achilles and soleus after her second run last Sunday, so she saw the PT this week and he just suggested some reduced volume and added rest days.
With the snow we ended up getting this weekend, the timing couldn’t have been more perfect. Rested and feeling good as new.
M53, 5’6”, 125
M: off/recovering
T: off/recovering
W: off/recovering
T: 5.66 at 7:01 overall…c-cold
F: 6.65 at 7:15 overall…c-cold
Sat.: 7.25 at 7:33 overall…cold, icy, windy conditions
Sun.: 7.50 at 7:10 overall…very cold, cloudy…full progression…7:44, 7:36, 7:22, 7:11, 7:01, 6:53, 6:39, 3:19.2
27 miles
I guess I am back on the road to something. A very cold, wintry week here. Even if I could race on Mar. 20th, all the hotels in VA Beach are booked solid….and are quite expensive, anyway. If one fails to book a decade in advance, the hotel is always a stumbling block for these races…
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 Monster 100+ mile, 13.5 hour week, my legs felt some serious fatigue this week. Just trying to keep it real this week.
Mon - 10 Miles @ 7:37 (131 bpm)
Double 5 Miles @ 7:43 (127 bpm)
Tues - REST
Wed - 10 Miles @ 7:59 (125 bpm)
Thurs - 10 Miles @ 7:18 (138 bpm)
Double 5 Miles @ 7:36 (136 bpm)
Fri - 6 x1000
Double 5 Miles @ 7:19 (140 bpm)
Sat - Hilly Group Long Run 16.4 Miles @ 7:49 (138 bpm)
Sun - 7 x 1000
Total Miles - 81.6
Total Duration - 10:22
Male, 48
This past week:
Mon- 11 miles, easy
Tues- 11 miles, 6 x 1,000m at 5K pace
Wed- 11 miles, easy
Thurs- 11 miles, easy
Fri- 11 miles, easy
Sat- 20 miles. (Planned to do the last 14 miles at goal marathon pace, but it was cold, windy and cumulative fatigue had other plans; I turned it into a fartlek-ish sort of run where I sped up to marathon pace for segments of varying lengths. Probably held marathon pace for a total of 5-7 miles. So, not a total bust and still a solid long run at what turned out to be about 1 min slower than goal marathon pace.)
Sun- 10.6 miles, easy
Total 85.6 miles
Myrtle Beach Marathon in 5 weeks. Boston Marathon, 11 weeks.
M37, 5’10”, low 160s
Upcoming plans
GW Bday Marathon (2/20)
RNR DC Half (3/26)
Cherry Blossom (4/3)
Mo: 8 @ 7:41 (41, overcast)
Tu: 8 @ 7:26 (38, overcast)
We: 8 @ 5:51 (25, sunny) 3-2-1*
Th: 8 @ 7:26 (33, sunny)
Fr: 8 @ 7:14 (35, snow)
Sa: 6 @ 7:22 (26, overcast)
Su: 14 @ 6:44 (29, overcast)
Total: 60 miles
*1 warmup, 3T (5:30, 5:31, 5:24), 3’ easy, 2T (5:23, 5:24), 2’ easy, 1T (5:21), .25 cooldown. Usually prefer to do this type of workout on the track, but did it on bike trails/road due to frozen puddles on the track.
Saturday’s planned 20 miler just wasn’t happening. Legs felt like crap, weather was crummy, sleep-deprived, etc. Hope to get one more 20 in before I half-ass this marathon.
Some comments including a couple about last week's thread:
RunnerSam - Nice 800s last week. Looks like your base fitness is already great going into your 5k cycle.
beerandmiles - Wow, what an experience to race those guys. Congrats on a monster performance and a well-deserved PR.
hhw - Nice job on the weight loss. I'm trying to lose a few pounds as well. Hopefully we get the 2 seconds/mile or whatever the weight loss formula is supposed to be.
darkwave - I'm glad the cortisone helped!
Male, 32, 5’8”, 149 lbs.
PRs: 2:14, 4:51, 17:17, 36:50, 1:19:48
Upcoming races: 10k on 2/5
Goal: <36 10k
M - 6.5 @ 8:08
T - 7.3 @ 8:23 with 8 strides
W - 2.1 up, 5 x 1 mile (5:55, 5:52, 5:54, 5:55, 5:51) with 1:00 rest, 2.0 down
Th - 10.3 @ 8:05
F - 6.6 @ 8:18
Sa - 5.6 @ 8:07 with 8 strides
Su - 0.7 up, 2 strides, 5k in 19:08, 3.2 down
Low-key 5k today through a park. The park paths were a mix of clear pavement, icy patches, and unevenly packed snow. I gave it 90-95% effort and finished 3rd.
Weekly Total: 52 miles
YTD Total: 187 miles
Male, 28, 6’4”, 148 lbs
PRs: 4:54 Mile, 16:56 5k
Goals - Base Build, lower 200m time, 5k PR this spring
Mn - 11 @ 7:55s
Tu - AM: 7 @ 7:45s, PM: 16x200 w/ 200 rec + WU/WD = 11
Wd - 11 @ 7:35s
Th - AM: 8 @ 7:40s, PM: 11 @ 7:40s
Fr - AM: 7 @ 7:55s, PM: 6 @ 7:45s
Sa - 5 @ 8:00s
Su - AM: Snowshoe 5k, PM: 19 @ 7:50s
Total - 100
Tu - 39 41 38 38 39 37 38 37 38 38 39 37 38 39 39 39. Supposed to be 3k-5k or roughly 38-40
Su - 2.8mi Snowshoe Race with 700+ft of gain. Race was fun, lots of hills, first time in snowshoes.
Hello all,
Continued great weeks for all, well done!
I haven't been motivated to post for a week or two, but still training away.
The weather was up and down this week, and you can see the days where ice and cold slowed the usual runs down. No race this week, but I believe I have two the next two weeks, possibly three in the next three weeks. I think I've been pushing close to the edge to start the year which could backfire, but time will tell. I for some reason have basically been pushing to run hilly routes over flat ones almost every day. Anyways the week below:
Monday: 14.61 miles 1'33"04 (6:22 avg) 756 feet gain
Tuesday: 14.01 miles 1'33"41 (6:41 avg) 636 feet gain, cold and windy....
Wednesday: 14.02 miles 1'28"12 (6:17 avg) 661 feet gain
Thursday: 13.50 miles 1'30"13 (6:41 avg) 541 feet gain, super icy out, so had no choice but to slow down.
Friday: 14.01 miles 1'27"21 (6:14 avg) 656 feet gain
Saturday: 13.51 miles 1'25"05 (6:17 avg) 1059 feet gain
Sunday: 13.51 miles 1'25"14 (6:18 avg) 777 feet gain.
97.1 miles on the week and 5,085 feet gain. 403.0 miles on the month and 20,413 feet og gain.
Have a good one all.
F45
Upcoming: Cherry Blossom 10mi, Boston Marathon
As I noted at the end of last week's thread, running felt a lot better this week. I made some changes to my meals and that seems to have made some difference, also I did not do my hard workout outside in the cold which also probably factored in. Easy miles felt as easy as the pace suggested they should, I didn't feel as heavy, and my legs felt like they had responsiveness during the tempo intervals on the treadmill midweek.
Mo: off
Tu: 8 mi easy
We: 8 mi easy (treadmill)
Th: 9 mi (treadmill), 15min easy + 4x10 min T (3 min rec) + 1 mi E. Ran the bulk of the T blocks at 7:41 setting, last 3 min of the 4th block was at 7:35 pace. Last week outside 7:45-7:50 felt like my legs simply could not go faster because I was already running at the edge of all-out. This felt a lot more controlled and not as hard. So was encouraged by this workout even if I still feel like I have a lot of work to do to be faster.
Fr: 5mi very easy
Sa: 6.5 mi easy (treadmill)
Su: Not interested in dealing with iffy paths and the deep cold for 2.5+ hrs so did 18 easy on the treadmill, avg. 9:10s, basically just wanting to get the distance in my legs and not worrying about pace.
Total was just shy of 55mi last week.
On to this week, hope to build on last week's feeling better.
Been absent a few weeks but building back up!
Q1: 4x1,600 threshold/400 honest jog (5:56 down to 5:47)
Q2: 10x200/1 minute walk (33.6 avg)
"LR" 11.5 @ 7:24
60 miles total.
Looking at racing in March, April, and May. I have a feeling the fitness will come back quickly. The goal is primarily to execute the training plan and secondarily to PR in the 5k and 10k this spring. In the long term, I'm looking at the mile and 3k next winter.
notarobot wrote:
hhw - Nice job on the weight loss. I'm trying to lose a few pounds as well. Hopefully we get the 2 seconds/mile or whatever the weight loss formula is supposed to be.
Amen to that. I will say I feel WAY less beat up running 80 miles per week at 175ish than at 187-190. Maybe it is also because the workouts are easier but I would like to think carrying around less weight is easier on the joints.