Goal Race: Vermont City Marathon (15 weeks) and hopefully a HM and 10k leading up.
First week of build up. Weight continues to come off, was down to 172 a few days when it was warmer with a 7 day average of 175.3 (down from 176.8)Generally feeling very fit and strong albeit not sharp at all. Way more consistent mileage than I have ever run before. Next week will be harder.
M - 10 @ 7:16T - 10 @ 7:26W - 10 @ 7:21Th - 16 @ 6:25 as 4 up + 10 @ 5:55 avg. + 2 downFr - 10 @ 7:52Sa - 18 @ 7:15. Time on feet long run.Su - 10 @ 8:16
Total = 84 miles
M37 6’1” 165PB / 2022:Mile 4:06 / NT3k 8:20 / NT5k 14:30 / 16:0610k 31:30 / NTHalf 1:08 / NTFull 2:32 / NT
Upcoming Races:03/05 - halfSpring - 1500/3k/5k/10k ?Fall - half/full ?
M: easy, 6MT: moderate, last 8M @ 6:20 avg, 10MW: 4 x Mile @ 4:58 avg, 11MT: easy, 10MF: easy, 9MS: 3 x 3M @ 5:20 avg, 16MS: easy, 8M02/13 Total 70 (7d)
02/06 Total 74 (7d), LR=1901/30 Total 63 (6d), LR=1701/23 Total 61 (6d), LR=1501/16 Total 61 (7d), LR=1301/09 Total 60 (7d), LR=12
2022: 389 mi / 6 wks / 40 days(Projected: 3,370 mi / 65 mpw)2021: 1,250 mi / 35 mpw 2020: 3,064 mi / 59 mpw 2019: 2,811 mi / 54 mpw
Male, 44, 5’11”, 178 lbsPRs: 16:43 (2019), 1:17:24 (2019), 2:47:00 (2018)Goals: Lose weight, regain fitnessGoal Race: Boston (4/17/23) - PR or go down swingingTune-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 2/7 to 2/13
M - 3.5 (8:32) / 3.5 (8:34)T - 8.7 (9:06) / 3.3 (8:31)W - 6 (8:41)Th - 13.1 (7:13). Including 4 miles (6:39), 5:00 jog, 5km (6:03), 5:00 jog, 4 x :30 fast (4:41) / 1:30 jogF - 6.9 (8:45)Sa - 17.6 (7:58). Middle 10 miles as 10 x (.5 mile @ 6:55-7:00, .5 mile @ 7:20-7:25)Su - 4.4 (9:13) / 3 (9:01)
Weekly Total: 70 miles2022 YTD: 361 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 2/7 to 2/13
M - 6.3 (9:06)
T - 4.4 (9:03) / 6.3 (9:05)
W - 10.1 (7:34). Including 20 x 1:00 on /1:00 off. 6:58/avg for the 40:00.
Th - 10 (8:50)
F - 5.3 (8:49) / 5.3 (8:43)
Sa - 17.6 (7:58). Middle 10 miles as 10 x (.5 mile @ 6:55-7:00, .5 mile @ 7:20-7:25)
Su - 12.1 (8:44)
Weekly Total: 77.5 miles
YTD Total: 449 miles
Looks like with the new formatting you need to add an extra paragraph entry after copying and pasting from Word…
M53, 5’6”, 125
M: off
T: 6.66 at 6:46 overall…full progression…7:21, 7:06, 6:52, 6:38, 6:37, 6:24. 4:07.6
W: 10.5 at 7:13 overall…in the hills
T: off
F: 9.25 at 7:04 overall
Sat.: 12.25 at 7:11 overall…in the hills
Sun: off….probably
38 miles
Pretty disappointed with the two longer runs. The pace is not there, and neither is the distance. Not happy with the week, overall. Was all downhill after the tempo-ish effort on Tuesday evening.
M62, 5'11", 181 lbs
History: Age 23 - 2:40:30; age 58 - 3:07:23-------------FEBRUARY 7-13, 2022
M - 6.0 miles (9:23, 9:08, 9:06, 8:41, 8:16, 7:39)
Tu- Off
W - 5.0 miles (9:43, 9:10, 8:54, 8:08, 7:31)
Th- Off
F -- Off
Sa- 1.8 mi wu; 10 mile race @ 8:14/mi
Su- Off
TOTAL: 22.8 MILES---------I was satisfied with yesterday's race, all considered: hilly course, 30 mph wind, plus my low-volume training and obscene obesity.The final mile is a gradual climb for a half mile, then a steep half-mile ascent to the finish. At 8 miles, I had caught and passed an M60 age group competitor, but he easily went ahead again on a short steep hill.So, I needed to put a good distance on him before that last mile. I passed and pushed beyond "comfortably hard," and he did not threaten again, despite my pitiful 10:32 closing mile (I averaged 7:58 for first nine).So, first place M60-64, amongst a smaller and slower field than usual. 1:06 won the age group recently, versus my 1:22 yesterday!Next: Half marathon in April, marathon in May.-----------
Run well.
Well, preview mode certainly doesn't work. Thanks for struggling through my block of text, if you are so inclined!
Wow, Allen, that is a very nice showing in the 10-miler…30 mph winds are no joke. Your training must be working…
M37, 5’10”, low 160s
Upcoming plansGW Bday Marathon (2/20) CANCELLEDRNR DC Half (3/26)Cherry Blossom (4/3)
Mo: 8 @ 6:54Tu: 8 @ 7:40We: 8 @ 6:23Th: 8 @ 8:25Fr: 8 @ 8:15Sa: 5 @ 7:38Su: 5 @ 7:45
Total: 50 miles
As I noted a few days back on last week’s thread, my marathon scheduled for next week got canceled due to COVID case counts. Not that I had any big goals, but I was definitely looking forward to it, and put some amount of effort into all those 20 milers. I don’t think I will be looking for another spring marathon and will just aim to do some shorter races in the D.C. area.
Did something to one of my adductors between last Saturday’s hilly 20, an attempt at Pilates Monday night, and maybe pushing it a little too hard on Wednesday. May still “taper” next week to get everything right.
Technically started my parental leave this week. We get 12 weeks, which is amazing, but I found myself working somewhere between 20-30 hours anyway. That should wind down though, and I’m really looking forward to it.
Female, 47, 5'4", 109PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:4250 miles running, 3 hours pool-running, and 1500 yards swimming.M: 90 minutes pool-running and upper body weights/core.T: 11 miles, including a track workout of 4x1200 and 2x400. Splits were 5:10, 4:59, 4:54, 4:51, 91, and 91. 1 lap jog in between 2:30 and 3:30 after each. Followed with leg strengthwork and 500 yards recovery swimming.W: Streaming yoga and 8 miles very easy outside (9:25) plus drills/strides.Th: 90 minutes pool-running and upper body weights/core.F: 4 miles very easy (9:45)Sa: 3.5 mile warm-up, 5K race in 21:12, 6 miles after (9:18), followed with some rehab work and 500 yards recovery swimming.Su: 14.5 miles progressive, split as first 5 miles averaging 9:42 pace, next 5 miles averaging 8:22 pace, and next 4.5 miles averaging 7:28 pace, plus a half-mile jog. Followed with leg strengthwork and 500 yards recovery swimming.
Sadly, my magic cortisone shot has mostly worn off, and my legs are back to being untrustworthy. I see the physiatrist on Thursday to discuss next steps (maybe another shot, this one longer lasting). My primary care doctor also gave me a referral to two back surgeons (one is an orthopedist, the other a neurosurgeon). Both of these guys are apparently not the type to push unnecessary surgery, and my primary care doc's thought was that I should see if either sees something in my lumbar/pelvic MRIs that looks like an obvious and easy fix.
I jumped into a 5K on Saturday (perfect weather, flat and fast course) because it's been too long since I raced. Aerobically, the race felt tempo-ish in effort - the limit was that every time I tried to pick up the pace, my legs would lose coordination. So that was frustrating. At the same time, I finished on my feet and took the female win (it was a very small race). And it was really good just to be in a race again.
OR- Thanks. Is there still a rule against comments prior to all reports being posted? If so, my apologies.
Yes, the wind was challenging, the sort of gusts that kick your legs out from under you. I was a bit overdressed for the relatively balmy 29°, so actually looked forward to the headwind stretches.
If I can just drop these extra 15-20 pounds, I'll have some confidence going into the upcoming half marathon. That's another hilly race, and the excess weight is brutal on the climbs.
As always, nice work with your progressions. I know you like your "flyers," but maybe this week set aside a couple hours for a "no-pressure" 15-miler? Approach the first half as an easy-jog warmup, like 8:30s, then ease into a mild progression? Just to reintroduce longer runs?
Q1: 9x1k/50 second rec (avg. 3:38) and did a 30 min progressive double (6:54 down to 5:56)
Q2: 4x3 minutes/1 min rec (avg 3:30/k)+12x200/1 min rec (avg 32.5)
"LR" 20k in 90 minutes.
Ran 73 miles this week. Workouts aren't too impressive but I'm stacking the work.
I have been thinking along the same lines, Allen…a no pressure 15. By now (three weeks in), things are usually starting to come along for me, with some pace and distance. I feel stagnant right now…in a running limbo…
Government lackies get all the goods!
nothing much to report here. I ran 20 miles on Sunday then had a very horrible week and didn’t get a ton many more miles in until the 30 min 8k. Salvaged about a 46 week. Lack of sleep and food this work week hurt me some but .. it was a decent result. Average K spilt was 3:46 and my final split was like 3:35 or so. was cautious cause I needed a decent result.
im gonna take a little break from the thread and post my post marathon training all at once .. after I have ran it. just kind of need to focus and get everything a bit more consistent week to week day to day.
Male, 32, 6'1", 166
Shooting for some fast 5K - half marathon performances this spring. Season debut at the Shamrock Shuffle on March 20.
mon - 6 easy
tues - 7 easy + strides
weds - Fartlek. 5 on/1 off for 3 miles, then 2 on/2 off for 2 miles a little faster. Legs were dead for this.
thurs - 6.5 easy
fri - 8 easy
sat - 16.7 long run. Mostly 8:00 pace with a couple miles in the low 7s in the middle, then finishing with 5 just over 7:00. Legs felt really good on this, which I really needed after feeling sh.tty most of the week. Really solid run.
sun - Day off.
total - 52.5
YTD - 314
runrincerepeat wrote:
Government lackies get all the goods!
Mwahahahaha!
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:
- Focus on EZ, aerobic intervals
Mon - 7 x 1000Double 5 Miles @ 7:41 (133 bpm)Tues - 8 x 1000Double 5 Miles @ 7:31 (132 bpm)Wed - 8 x 1000Double 5 Miles @ 7:40 (128 bpm)Thurs - 8 x 1000Fri - 8 x1000Sat - Long Run 17.4 Miles @ 6:54 (147 bpm)Sun - Group Run 8 Miles @ 10:55 (108 bpm)
Total Miles - 90.6Total Duration - 11:35
Male, 28, 6’4”, 148 lbs
PRs: 4:54 Mile, 16:56 5k
Upcoming Races - 2/19 5M, 3/12 4M, 5k?
Mn - AM: 7 @ 7:40s, PM: 11 @ 7:40s
Tu - 5xk @ 5k (3') + WU/WD = 11
Wd - 11 @ 7:10s, 45min later 3 @ 8:00s
Th - AM: 4.5 @ 7:45s, PM: 7 @ 8:00s
Fr - AM: 7 @ 7:40s, PM: 2x3200 1600 + WU/WD = 11.75
Sa - 8 @ 7:45s
Su - AM: 15 @ 7:55s, PM: 4 @ 7:40s
Total - 100
Tu - 3:19 3:20 3:19 3:19 3:19, Hoped to cut down a little but that was all I had, made the mistake of wearing spikes and have had minor outer hip pain/abdomen since, dont feel it while running or all that often but want it gone
Th - 11:31 11:25 5:41 with 3' recoveries, felt terrible in WU and almost called it before it started but decided to start. Ended up feeling alright for the workout and bad again for WD. Really happy with the workout given how i felt.