Solid week for me. Felt amazing on Saturday long run. Probably the best HR/Pace data I have ever seen. The fast finish felt pretty easy and don't feel beat up from it at all minus slightly sore ankle. Higher consistent volume seems to be kicking in. Weight loss has slowed at this point but if I can keep to .5 LBs a week I would be pretty happy. 3 weeks and counting until baby.
M37 6’1” 160
PB / 2022:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:30 / 16:06
10k 31:30 / NT
Half 1:08 / NT
Full 2:32 / NT
Upcoming Races:
03/05 - half
Spring - 1500/3k/5k/10k ?
Fall - half/full ?
M: easy, 7M
T: 8 x 1k @ 4:55 pace, 11M
W: easy, 8M
T: easy, 10M
F: 2 x 2M @ 5:15 pace, 12M
S: off, —
S: steady long run, last 13M @ 5:50 avg, 18M
02/20 Total 66 (6d)
02/13 Total 70 (7d), LR=16
02/06 Total 74 (7d), LR=19
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: 455 mi / 7 wks / 46 days
(Projected: 3,400 mi / 52 wks / 350 days)
2021: 1,250 mi / 35 wks / 180 days
2020: 3,064 mi / 52 wks / 296 days
2019: 2,811 mi / 52 wks / 296 days
GNR1 wrote:
M37 6’1” 160
PB / 2022:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:30 / 16:06
10k 31:30 / NT
Half 1:08 / NT
Full 2:32 / NTUpcoming Races:
03/05 - half
Spring - 1500/3k/5k/10k ?
Fall - half/full ?M: easy, 7M
T: 8 x 1k @ 4:55 pace, 11M
W: easy, 8M
T: easy, 10M
F: 2 x 2M @ 5:15 pace, 12M
S: off, —
S: steady long run, last 13M @ 5:50 avg, 18M
02/20 Total 66 (6d)02/13 Total 70 (7d), LR=16
02/06 Total 74 (7d), LR=19
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=122022: 455 mi / 7 wks / 46 days
(Projected: 3,400 mi / 52 wks / 350 days)
2021: 1,250 mi / 35 wks / 180 days
2020: 3,064 mi / 52 wks / 296 days
2019: 2,811 mi / 52 wks / 296 days
That is a very strong week. I would have to think you are going to throw down a solid HM in a few weeks.
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 2/14 to 2/20
M - Rest
T - 10.4 (7:43). 20:00 up, 20x (1:00 on/1:00 off), 20:00 down. 6:46/avg for the 40:00.
W - Rest
Th - 11.1 (7:34). Including 2 x 3.5 miles (6:45) off 5:00 recovery jog.
F - Rest
Sa - 9.2 (9:03)
Su - 21 (8:06)
Weekly Total: 51.7 miles
2022 YTD: 413 miles
Was able to fit in only four days of running this week but was happy to get in some type of quality on three of them.
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 2/14 to 2/20
M - 7.1 (9:11)
T - 12.3 (8:45)
W - 5.7 (8:33)
Th - 11.1 (7:34). Including 2 x 3.5 miles (6:45) off 5:00 recovery jog
F - 10 (9:01)
Sa - 12 (8:56)
Su - 22 (8:02)
Weekly Total: 80.2 miles
YTD Total: 529 miles
Thursday was probably the most challenging workout she has ever completed in her life.
M53, 5’6”, 125
M: off
T: off
W: 15.26 at 7:20 overall…in the hills…felt crummy
T: off
F: 12.25 at 7:08 overall…in the hills…felt better…challenging winds…6:53, 6:57, 6:58, 6:51, 6:49, 1:39.4 to finish
Sat.: off
Sun.: 12.65 at 7:04 overall…in the hills…felt a tad better yet…breezy…6:53, 6:59, 6:53, 6:35.1, 6:35.1, 4:18.6
40 miles
Only three days this week, but I got some decent mileage. Felt better as the week went along, and I think there is something to be said for getting extra rest. Overall, my body feels good. I remember reading an article in RW a year or two ago that focused on a marathoner training for the trails. It discussed how she traded some dark, cold early-morning runs for rest. Things worked out well for her. Have kept that perspective in my mind since then.
Do not have that late stage drive yet, but this morning’s run was step in the right direction.
I am starting to believe…a little…
Male, 26, 5’9", 131lbs
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
Legs felt awful, but aerobically I feel amazing. The whole week has been a lot of mileage and consistency. A touch of speed on Wednesday and Sunday. The workout this morning did not feel good warming up into it, but once it was time to go I felt fine. The first two miles were straight into a 10mph headwind and in 37f temps. Not cold compared to my friends up north, but when you’re a tiny guy with single digit bodyfat you struggle warming up in that.
Tested some nutrition on the treadmill for the 20 miler, trying some drink mix instead of gels and my stomach/body did not agree with it. It leaves my system too quickly and 20 miles/9 pounds of water weight later I did not feel good. Woke up today with a headcold too, think some anxiety about other life stuff is getting me restless and giving me less sleep. Need to get a grip on that.
Overall, another week of consistent training and I'm hoping with guidance from my coach we can continue to make progress. I enjoyed last weeks double on Tuesday, but I know extra mileage for calorie burning's sake isn't necessary. We're just going to keep MSing it (molly seidel-ing).
87 Miles
Monday
Rest
Tuesday
PM Run: 12 Miles - 7:17
Wednesday
AM Run:12.25 Miles - 6:46 = 3 Up - 22:52, 5x1 Mile @ (5:45-5:39) w/ 2 min jog (8s), 3 Down - 21:47
PM Run: 6 Miles - 8:07
Thursday
AM Run: 12.1 Miles - 7:15
PM Run: 7 Miles - 7:49
Friday
PM Run: 8 Miles - 7:53
Saturday
AM Long Run: 20 Miles - 7:05 = Working down from 7:2x to 6:4x and back up every 2 miles. 1 gel and 1 Maurten drink mix.
Sunday
AM Run: 12.14 Miles = 3.02 up - 7:37, 4 mile uptempo (5:53, 5:56, 5:44, 5:28), 5.12 down -7:28
PM Run: 6 miles - ?
60 miles running, 3 hours pool-running, and 1500 yards swimming.
M: 90 minutes pool-running and upper body weights/core.
T: 11 miles on the treadmill, including a workout of 6x3:00 with 2:15 jog (fast parts at between 9.0 and 9.3 mph, jogs at 6.0 mph). Full recovery, and then 4x40 seconds hard (between 9.8 and 10.1 mph) with 80 seconds jog (6.0 mph) Followed with leg strengthwork and 500 yards recovery swimming.
W: Streaming yoga and 11 miles very easy outside (9:31) plus drills/strides.
Th: 90 minutes pool-running and upper body weights/core.
F: 12 miles on treadmill, including a tempo workout of 6x5 minutes at 8.4 mph with 1 minute jog, and then 6x40 seconds at 10 mph with 80 second jog. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 11.5 miles easy (9:39) and streaming yoga.
Su: 14 miles progressive, split as first 5 miles averaging 9:49 pace, next 4 miles averaging 8:31 pace, and next 5 miles averaging 7:46 pace, plus a half-mile jog. Followed with leg injury prevention work and 500 yards recovery swimming.
I met with my physiatrist this week to discuss the results of the cortisone shot near my L5 vertebra. Since that shot yielded substantial (if short term) improvement, we know that I have something inflaming and pressing on my nerves in that area, which is what is making my legs weak and uncoordinated.
We're going to try platelet lysate injections into that L5 area. Platelet lysate is similar to PRP - they start by spinning your blood down to concentrate the platelets (just like PRP) and then go a step further in freezing the PRP, which shatters the platelets. Which apparently makes them work slightly differently, in a way that makes them well suited for addressing nerve issues.
I get my first injection this coming Wednesday afternoon. I'll take Thursday off and then start easing back into activity on Friday and over the weekend. Most likely I'll get two injections total, spaced 4-6 weeks apart. I really hope this works, and am optimistic.
In other news, I've been trying some plyometrics and jumping exercises at the gym. Right now, the highest bench I can jump onto from the ground is...(wait for it) - 2 inches high. And that's a struggle. I just can't jump any higher. Can't do it. No power. (When I did these a few years ago, I used to be able to do at least 18 inches).
Noting this actually made me feel a lot better - it's no wonder I'm struggling with navigating curbs and such while running. And I actually may be doing pretty well, running wise, given how little power I apparently have.
We'll see how that changes after Wednesday's back injection.
Male, 28, 6’4”, 148 lbs
PRs: 4:54 Mile, 16:56 5k
Upcoming Races - 3/4 3k?, 3/12 4M, 5k?
Mn - AM: 7 @ 7:50s, PM: 8 @ 7:05s
Tu - AM: 7 @ 7:40s, PM: 16x200 @ 3k/5k w. 200 rec + WU/WD = 11
Wd - 11 @ 7:25s
Th - AM: 7 @ 7:40s, PM: 6 @ 7:50s
Fr - 6.75 @ 7:55s
Sa - AM: 5M Race + WU/WD = 9.5, PM: 8.5 @ 7:20s
Su - 18 @ 7:40s
Total - 100
Tu - 39 39 38 37 37 38 37 39 37 38 38 38 37 38 39 38
Sa - 28:54 via 5:31 5:41 5:53 5:53 5:53 (down down up up up). I was pretty excited/nervous heading into this race since its my first serious race since the marathon. Fairly disappointing, hopefully it was not an accurate check on my fitness and I just had an off day. Just going to have to put this one behind me.
RunnerSam wrote:
Sa - 28:54 via 5:31 5:41 5:53 5:53 5:53 (down down up up up). I was pretty excited/nervous heading into this race since its my first serious race since the marathon. Fairly disappointing, hopefully it was not an accurate check on my fitness and I just had an off day. Just going to have to put this one behind me.
Saturday was quite windy around here - could that have been the case for your race? If so, I would think that would affect your performance.
M62, 5'11", 180 lbs
Age 23- 16:04, 2:40:30; Age 58- 18:58, 3:07:23
FEB 14-20, 2022
M - Off
Tu- Off
W - 5.0 miles (9:11, 8:50, 8:42, 8:14, 7:47)
Th -7.7 miles @ 8:33/mi avg (9:36 > 7:51)
F-- Off
Sa- Off
Su- 7.7 miles @ 9:11/mi avg (10:28 > 8:49)
TOTAL: 20.4 MILES
Broke my rule to never run consecutive days, and have been paying the price: knee pain much worse than usual baseline. Agony during today's run. Gotta schedule a long run this week. HM in April. Marathon in May.
Run well.
AFF - A tiny 5’9”, 131…how do you think I feel going into a cold wind?
Solid week with first fast running in a while. Knee still is a thing, but it's less of a thing that was. Will have a couple of days off this coming week (travel + vacation stuff). Maybe that helps.
M 33, 5'10/160
Upcoming Race: Boston 2022
M: 5.9R @ 8:07 in Park
TU: 6M @ 7:39 in Park
W: 5.5 ft. 7x 2' on, 1' off on Lower Res (Rolling), averaged a little under 6:10 overall with recoveries in the 8-9' pace range, felt hard but not so bad
TH: 6R @ 7:58 on Bridle Path
FR: 5.8M @ ~8:00 in Central Park (did Harlem Hills, my GPS lost track towards the end)
SAT: 18 @ 7:47M (Very very windy and cold. This was a struggle...did a Bridle loop then headed out to West Side. It was huge gusts (weather advisory level) so did away from the water --> Washington Square Park and beyond which featured more climbing. Didn't really have the legs to put in any surges of pace. This was a real slog, and I knew it coming in.)
SUN: 6.1 @ 8:43R (Helped pace fiancee' workout)
Overall: 53+ miles. Down week should be good for me this coming one. Hopefully can put some of the knee stuff further to bed. Not too concerned about the long run...sometimes it's like that especially given the conditions.
Allen - So sorry to hear about the knee pain. I know how it is to try to “dodge” the weather. Having a glass of apothic red right now…saluting the olympians and my good feeling in today’s run in the hills…
outsiderunner wrote:
Having a glass of apothic red right now…saluting the olympians and my good feeling in today’s run in the hills…
Very nice! Yep, back-to-back run days midweek because of weather. Today was 25 mph sustained, 50 mph gusts, but sunny and 40°, so not bad. Yesterday, same winds, but 14° and white-out conditions with blowing and drifting snow. No alcohol for me tonight, as I relented and took a big dose of ibuprofen. :(
As cold as I do 😂
M37, 5’10”, low 160s
Upcoming plans
GW Bday Marathon (2/20)CANCELLED
RNR DC Half (3/26)
Cherry Blossom (4/3)
Mo: 8 @ 7:08
Tu: 8 @ 6:08
We: 8 @ 7:53
Th: 8 @ 6:42
Fr: 8 @ 7:45
Sa: 8 @ 7:42
Su: 4 @ 8:18
Total: 52 miles
Nothing much to report. Adductor was feeling better by Tuesday. Still some soreness from doing other stuff (Pilates, yoga, circuits) after several months of just running.
Male, 32, 5’8”, 144 lbs.
PRs: 2:14, 4:51, 17:17, 36:50, 1:19:48
Upcoming races: Road mile on 3/5, 10k on 4/3, 800s in June/July
Goal: <36
M - 6.5 @ 8:04 with 8 strides
T - 8.0 @ 7:12 (2 up, 4 at tempo effort on a hilly route, 2 down)
W - 4.3 @ 8:08 / 4.3 @ 8:03
Th - 7.2 @ 8:08 with 8 strides
F - 11.0 @ 7:47 (1284 ft. of elevation gain)
Sa - 7.2 @ 8:32
Su - 3.8 up, 6 x 1 mile (5:56, 5:53, 5:52, 5:53, 5:52, 5:47) with 1 minute rest, 1.8 down
I signed up for a 10k on 4/3, so that will be my main focus for the next 6 weeks. After that I'll shift gears and go all-in on 800 training.
I'm very excited about my fitness after today's workout. I planned on doing 5 intervals but I felt really good so I did 6. Easily the best cruise interval workout I've ever done. If I can keep up the threshold work and add some VO2Max workouts I should be able to set a huge 10k PR.
Weekly Total: 60 miles
YTD Total: 292 miles
CONFERENCE WEEK THIS UPCOMING WEEK. Entered in Mile Prelim, DMR (1600) & 3k. Ready to get groovy and get moving.
Mon - 6.1 Miles @ 7:17
Tues - 4 WU/CD, 1k-800-500-2x300-4x200 (2:56-2:11-1:16-47-46-29-28-27-26)
Wed - off
Thurs - 6 Miles @ 7:20
Fri - 3 WU/CD, 6 x 400 (63-64.8-63.4-65.7-64.9-65.4) felt very relaxed, coach told us to slow down after #3. Was supposed to be 65-66
Sat - cross train
Sun - 2.5 Miles @ 8:00 with 4 x 200 on track @ 32.2-32.3
Miles: 28
Excited, got drawn in the faster of the two prelim heats so we just gonna go with the flow and keep myself in a good position to kick someone down. Then the DMR will just come as it comes.