* Marathon program starts next week. Decided to work with a guy I have been running with periodically whose training I really like. 16 weeks out.
* Weight fell to 176 pretty consistently this week. When looking at averages I have been dropping pretty steadily week by week. Over the last 6 weeks 7 day average has been 188.6/187.4/183.1/180.2/178.4/176.8. I am going to stop being a nut job about calorie tracking now and see if I can slow down to .5-1 pound a week as training picks up.
* It is making a huge difference. I feel way less beat up with the miles I'm running and 5:25-5:30 pace feels like I'm coasting and relaxed vs. running aggressively. Saturday workout felt solidly sub-LT.
M - 10 @ 7:51
T - 10 @ 6:37 w/ 4 @ LT on the snow/ice in 5:25/5:28/5:27/5:28. Took a real hard fall in the fourth mile but got up and finished.
W - 13 @ 7:25
Th - 10 @ 7:22
Fr -11 @ 7:29
Sa -14 @ 6:13. Just a good hard run. Felt incredible. First time in non icy conditions in awhile. 34:15 10k in there somewhere. 7:10/7:06/6:42/6:30/6:22/6:01/5:44/5:28/5:28/5:28/5:26/5:24/7:37
S - 12 @ 8:00
Total: 80 miles
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: 8 x 800 (200 jog) @ 2:26 avg, 10M
W: easy, 10M
R: med long run, middle 6M @ 5:45 avg, 12M
F: easy, 9M
S: easy, 6M
S: steady long run, last 14M @ 5:55 avg, 19M
02/06 Total 74 (7d)
01/30 Total 63 (6d), LR=17
01/23 Total 61 (6d), LR=15
01/16 Total 61 (7d), LR=13
01/09 Total 60 (7d), LR=12
2022: 319 mi / 5 wks / 33 days
(Proj: 2780 / 52 wks / 298 days)
2021: 1250 mi / 35 wks / 180 days
2020: 3,064 mi / 52 wks / 296 days
2019: 2,811 mi / 52 wks / 296 days
Male, 44, 5’11”, 178 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 1/31 to 2/6
M - 4.5 (10:00). Icy snow.
T - 8 (8:42) / 3.4 (7:22). Including 3 x “Five Gears.”
W - Rest
Th - 15.5 (7:26). Including 15 x 3:00 (6:40ish) off :30 recovery jogs / 3:45 recovery jog / last 3 miles of Mrs. Stone’s tempo (7:00, 7:01, 6:36)
F - Rest
Sa - 12 (9:22). Pacing an athlete’s workout
Su - 16.3. Including pacing 13.1 mile time trial. 1:29:50.
Weekly Total: 59.6 miles
2022 YTD: 291 miles
Excellent quality this week, including pacing a HM time trial today. Mrs. Stone surprised me with a treadmill that I put together yesterday, so that should really help with the volume consistency moving forward on inclement weather days or days I have to take my kids to school early, I can sneak in miles in the evening.
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 1/31 to 2/6
M - 7.6 (9:42) / 4 (8:55)
T - 10.2 (8:34)
W - 8 (8:39)
Th - 10.1 (7:27). Including 6 mile continuous Hudson tempo (1@6:36, 4@7:02 1@6:36)
F - 10 (9:03)
Sa - 7.1 (8:54)
Su - 16.3. Including 13.1 mile TT (1:30:15).
Weekly Total: 73.6 miles
YTD Total: 372 miles
Thursday and today were both big confidence boosters.
M62, 5'11", 182 lbs
Age 23: 16:04, 2:40:30
Age 43: 17:10, 2:56:04
Age 58: 18:58, 3:07:23
RACE CALENDAR
Feb 12: 10-mile
April 24: Half marathon
May 29: Marathon
JANUARY 31 - FEBRUARY 6, 2022
M - Off
Tu- 7.7 miles @ 8:44/mi (9:45 > 7:55)
W - Off
Th- Off
F -- Off
Sa- 15.2 miles @ 9:25/mi (9:35 > 8:63)
Su- Off
TOTAL: 22.9 MILES
Cold, snow and ice kept me off the roads midweek, so I took advantage of "rested legs" and went a bit longer yesterday. That fits my philosophy: Long Runs + Rest = Marathon Success.
Yesterday morning was 12°F, 10 mph breeze, sunny and lovely, with clear pavement in the center of the roads. Shoulders were horrific, but almost no traffic, so only occasional forays into the ice and snow.
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
Mess of a week for me. Worked about 75 hours so took the weekend off to catch up on sleep. Crazy work hours will continue for the next 2 weeks so just trying to come out the other side with some amount of fitness left.
M: Off
T: 6 EZ
W: 6 EZ
Th: 6 total, with 6 x 2 minutes on, 3 minutes off. Averaged 5:44 pace for the on sections. Small workout but felt good to get some turnover in the legs
F: 6 EZ
Sa:Off
Su: Off
Total: 24 miles
Allen - Love your marathon training philosophy. In fact, if I do run a spring marathon, I have been thinking of basing my efforts upon that general approach. It has been on my mind for a while, and I have noticed it in your comments and training history. You are a smart man and an inspiration.
M53, 5’6”, 125
M: off
T: 6.65 at 7:00…full progression…7:22, 7:20, 7:08, 7:03, 6:48, 6:41, 4:15.2
W: 9.5 at 7:10 overall
T: off
F: 8.25 at 6:59 overall…full progression…7:33, 7:23, 7:08, 7:00, 6:52, 6:47, 6:45, 6:33, 1:36.7
Sat.: off
Sun.: 8.25 at 7:01 overall…7:35, 7:26, 7:10, 7:02, 6:52, 6:48, 6:49, 6:36.4, 1;39.0…cold, cold running
32 miles
Starting to feel more normal. Time to start running long…
M37, 5’10”, low 160s
Upcoming plans
GW Bday Marathon (2/20)
RNR DC Half (3/26)
Cherry Blossom (4/3)
Mo: 8 @ 8:41 (27, overcast)
Tu: 8 @ 7:25 (29, few clouds)
We: 10 @ 5:48 (33, few clouds) 3xTMM*
Th: 8 @ 7:56 (45, rain) “turkey trot”
Fr: 8 @ 7:01 (55, rain)
Sa: 20 @ 6:34 (31, sunny and breezy) hills**
Su: 3 @ 9:45 (32, sunny)
Total: 65 miles
*1E then 3 x TMM:
7:06
5:27, 5:51, 5:47
5:12, 5:50, 5:50
5:17, 5:52, 5:47
“T” was more like 8k-10k pace in the last two, but whatever. Goal was to recover and feel comfortable at marathon effort after a hard stretch.
**Hilly long run mostly around the Arboretum, with 1801’ of ascent/descent. The marathon I’m doing in a couple weeks has over 1400’. I figure this was good preparation, but it really beat up my legs.
Thursday morning I got chased by a wild turkey protecting his mate. 🦃 This post isn’t me, but this was the turkey:
Wow, Sub 6:00–tangles with turkeys. Never had that problem, but have been chased by a number of loose dogs. Quite scary. Once had a big-antlered deer come out of nowhere and head right at me, but was able to jump out of the way quickly.
Best of success in your upcoming races. That hilly 20 will come in handy…
Male, 32, 5’8”, 147 lbs.
PRs: 2:14, 4:51, 17:17, 36:50, 1:19:48
Upcoming races: Road mile on 3/5
M - 4.4 @ 8:12
T - 2.0 up, 3 x 1 mile (5:56, 5:56, 5:55) with 2-minute jog, 1.1 down
W - 6.6 @ 8:09
Th - Off (planned)
F - Off (too much snow/slush everywhere to do a truly easy run)
Sa - 2.0 @ 8:29, 10k in 39:42, 2.0 @8:48
Su - Off
The 10k was on mostly slushy roads. I ran the first 3/4 mile with the eventual winner and hit mile 1 in 5:51, but it was much too fast for the conditions and I faded to 4th place.
My next big training cycle will be focused on the 800, peaking sometime around July for some all-comers meets. Based on what I've read, 800 is a difficult distance to train for so I've thought about looking for a coach. What do people here think? Is a coach worth it?
Weekly Total: 27 miles
YTD Total: 215 miles
@HHW - What are you netting calorie wise for that kind of weight loss? I'm impressed that you can run that much with dropping so quickly!
Male, 26, 5’9", 134lbs
PRs: Half Marathon: 1:17:53 (2021), Marathon: 2:47:57 (2021)
Next Races: NYRR Half Marathon, Boston Marathon 2022
Future Goals: Sub 1:16 HM, Sub 2:40 Marathon, Sub 17:30 5k
Reflection
Paced a really cool friend this Sunday for her workout, took one gel and felt fine the entire time. Legs a little heavy but aerobically I feel fine.
Wednesday’s workout felt rough. Was supposed to be on a track but I left because the school’s team was using it and they were having a time trial. To not be rude it was best to just move to the road and run it on that instead of being impolite.
A little nervous more and more as March approaches, I'm still not quite sure what the time goal is for New York but I trust my coach 100% and whatever he says. Sunday was a great fitness check for me in that it felt medium effort and slower than marathon pace should feel. Not easy, but breathing and everything else wasn't a problem.
January 31st – February 6th
91.75 Miles
Monday
Rest
Tuesday
PM Run: 12 Miles - 7:17
Wednesday
AM Run: 6 Miles - 7:15,
PM Run: 12.6ish Miles = 3 Up - 7:24, 600 (5:26,5:29,5:28) /400 (5:27,5:23, 5:49) /200 (5:27, 5:17, 5:11) w/ 200m jog each rep (7:38, 7:45, 7:44, 7:44, 7:34, 7:55, 7:32, 7:42, 7:52, 7:22, 7:27, 7:34) 400m easy each set (7:28, 7:29, 7:15, 7:29), 1k finish (5:32), 3.1 Down - 7:26
Thursday
AM Run: 12 Miles - 7:25
PM Run: 7 Miles - 7:59
Friday
PM Run: 6 Miles - 7:42
Saturday
AM Run: 14 Miles - 7:18
Sunday
AM Long Run: 17.15 Miles - 7:08 = 6 Miles up, 4 Miles (6:39, 6:37, 6:40, 6:29) - 1 Mile Float (7:20) - 4 Miles (6:32, 6:36, 6:35, 6:24), 2 Down
PM Run: 5 Miles - ?
Average calories over the last 4 weeks are below with weekly mileage on parenthesis. 2676 was too low. I was struggling. 2900-3100 seems sustainable to me.
2676(70)/2912(80)/2986(80)/2965(80)
You're still netting a decent amount of calories. You're an active guy! Huge cudos! I usually eat the same at around 3-4000 as well.
Male, 32, 6'1", 165
Second week working with my coach. The bitter cold weather pattern continues here in the windswept tundra of the upper Midwest. It was another solid week as I try to get some speed back with my eye on some fast 5Ks this spring.
mon - 6 easy plus some strides. First time doing strides in a pretty long time. Only hitting ~5:00 pace on these which is semi pitiful but ya gotta start somewhere.
tues - off
weds - 3:00/2:00/1:00 fartlek workout with 1:30 rests. Faster on the shorter stints, but not very fast overall (never below 5:30 pace). It was -1 or -2 with bitter wind from the northwest, so not a great day for going fast anyway. Solid workout anyway. 7.6 miles total.
thurs - 6.5 easy on the treadmill.
fri - 7.5 easy.
sat - 15 miles semi progressive going from ~7:45 pace down to low 7/high 6 for the last 5. Felt just okay on this one, but it was good to get in my longest run since October.
sun - off
total - 43
YTD - 262
AverageForFun wrote:
You're still netting a decent amount of calories. You're an active guy! Huge cudos! I usually eat the same at around 3-4000 as well.
I'm also 6'2" and started at 190 which makes a pretty big difference.
62 miles running, 3 hours pool-running, and ~1500 yards swimming.
M: 90 minutes of pool-running and streaming yoga
T: 12 miles, including a track workout of 2x(1600, 800, 400) and 2x200. Splits were 6:57, 3:16, 94, 6:38, 3:07, 92, 46, and 46. Recoveries of 5:3x after the 1600s, 2:2x-2:5x after the 800s and 400s, full recovery for 200s. Followed with leg strengthwork and 500 yards recovery swimming.
W: Streaming yoga and 11.5 miles very easy outside (9:20) 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 2x3200 in 13:48 and 13:44 (5:20 recovery between) and then four relaxed 200s in 49 seconds with full recovery. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 8 miles easy on treadmill (9:43), streaming yoga, and then 4 miles very easy on treadmill (9:30).
Su: 15 miles progressive, split as first 5 miles averaging 9:31 pace, next 5 miles averaging 8:10 pace, and next 5 miles averaging 7:24 pace, plus a half-mile jog. Followed with leg strengthwork and 500 meters recovery swimming.
Things still trending up, albeit slowly. I may jump into a race next weekend, since I'm now feeling stable enough to do that.
It did feel like things started back sliding some this weekend, with worsening leg power and a bit worse stability. I'm not sure whether the corticosteroid shot from last Thursday is wearing off already, or if my shoes were too old and dead, or if it's just a blip. We shall see, I guess.
Unrelated unpopular opinion - I'm really appreciating Des Linden's commentary on these track meets. Yes, she's a bit stiff and awkward at the small talk and intros between races. But her race commentary itself is really good, and I enjoy hearing her thoughts.
66 miles this week.
Only one workout: 4x2k averaging about 7:12 w/90 second walking rest. And a 20.7k long run@4:27/km.
Making progress.
Male, 28, 6’4”, 149 lbs
PRs: 4:54 Mile, 16:56 5k
Goals - Base Build, lower 200m time, 5k PR this spring
Mn - AM: 6.25 @ 8:20s, PM: 7 @ 8:00s
Tu - 8x1000T with 60s rec + WU/WD = 11.25
Wd - AM: 7 @ 7:40s, PM: 11 @ 8:05s
Th - AM: 6 @ 8:15s, PM: 4 @ 7:50s
Fr - 15x30s Hills + WU/WD = 11
Sa - AM: 15 @ 7:30s, PM: 7 @ 7:35s
Su - AM: 7 @ 7:55s, PM: 8 @ 7:20s
Total - 100
Tu - 3:33 32 34 31 31 31 32 31. Goal was 31-34 so pretty happy with it.
Darkwave - I liked having des commentating as well. I've been enjoying indoor track. Anybody using Peacock? How has it been?
F45
Upcoming: Cherry Blossom 10mi, Boston
Just about feeling normal again. Making changes to my meals (in particular the midday meal) has really made a difference. Still not as fast as I'd like to be on my hard day but as long as I'm feeling good otherwise I will just keep working at whittling those paces down.
Mo: off
Tu: 7mi easy on treadmill
We: 2mi easy + 2x2mi T+ 2mi easy = 8 mi. T miles were 7:39/7:27 and 7:29/7:35. First one always seems to take a bit to wind up into and the last one was starting to feel a bit rough. Work to do there.
Th: 7mi on treadmill with 4x(4-5min) pickups. I was feeling surprisingly good and spry so thought I'd go with it after a couple easy miles and I'd just run a bit harder for 4-5 min then ease back 4-5 min a few times.
Fr: 5mi on treadmill very easy
Sa: 7.2mi easy, best I've felt running in ages. It was really cold and windy but I ran on a route that was mostly sheltered by trees so it wasn't too bad, and overall just greatly enjoyed the hour running, what a huge difference just feeling good can make.
Su: 20mi easy. Felt pretty all right for the first 13-15, then it started to feel really long and my legs started to feel really tired, all coinciding with starting to feel cold through. It wasn't as cold as Saturday but it was still below freezing and after 2.5hr it just had settled in and was dragging me down. Still, good to have gotten the time on my feet and miles in my legs. Last marathon I had only 2 runs 20+ in length and did not feel that was enough on raceday so I'm going to work on getting more of these long-long runs in this time.
Total mi: 54