A good but different week for me. Next weeks planned workouts will be quite tough. Some notes.
* Only 1 real workout, ran my first double ever and took a rest day. * Going to try a special block in a few weeks so want to get used to doubling. Doubles don't come naturally to me. Felt stale running in the afternoon. * Workout felt very good. Especially the 95% portion. 6:15-6:25 felt like a run all day type of pace and the HR supported that. Easy 20 * Saturday didn't really take anything additional out me than a standard 10 mile run which is a bit of an odd feeling as that much time on feet usually leaves me wiped. * Consistent higher mileage seems to be agreeing with me. * Took a rest day Friday because it was snowing like 2 inches an hour in the morning and my wife felt like there was some stuff brewing with baby. * Baby watch has begun so all my running is in a small 6 mile figure 8 pattern that keeps me within 1.5 miles of my house. Actually kind of enjoying the repetition. * Nutrition sucked this week. Did a lot of late night binge desert eating. Will buckle down this week.
M - 10 @ 7:17 T - 16 @ 6:25 as 4 up + 2 @ 100% M + 8 @ 95% M + 2 @ 105% M. Ended up as 5:58/5:53/6:18.5 avg. for middle 8/5:49/5:36. Solid workout. Moderate effort. W - 10 @ 7:50 Th - AM: 8 @ 7:21/ PM : 6 @ 7:27 Fr - Off Sa - 20 @ 80% M (7:03). Faster than prescribed pace but HR was in my general aerobic zone. Was supposed to throw in some 1 minute surges in the back 10 but just wasn't happening with the conditions. Su - 10 @ 7:55
Total miles - 80 in 6 days Avg 7 day weight - 174.6 (flat vs last week)
02/20 Total 66 (6d), LR=18 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: 513 mi / 8 wks / 52 days (Projected: 3,300 mi / 52 wks / 340 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
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 2/21 to 2/27
M - 8.6 (9:02) T - 9 (7:42). Including split progression speed tempo. 2 x 1.5 miles with .25 mile recovery jogs. The 1.5 miles broken down as (.5 mile each at HMP/10KP/5KP...6:16/6:00/5:42). W - Rest Th - 10.9 (8:41) F - Rest Sa - 5.1 total. Including 5k race 18:11 (5:52). Watchless. Su - 14.6. Including pacing a HM TT (1:27:36).
Weekly Miles: 48.2 miles 2022 YTD: 461 miles
Drop in volume knowing that I would jump in the race this week and I fit in quite a bit of quality. Happy with how things are progressing.
M - 6.2 (8:52) T - 10.1 (9:02) W - 7.1 (9:05) Th - 8.2 (7:37). Including 2 sets of: .75 mile (6:37) / .50 mile (6:24) / .25 mile (6:01) with .25 mile jogs after everything F - 9.1 (8:53) Sa - 5.5 total. Including pacing a 5k in 23:16 (7:27). Su - 9.9 total. Including 7.6 mile hard tempo (6:51). Started HM time trial with us, but wasn’t feeling great early. After falling off, she found herself working too hard solo so wisely cut it short and cooled down.
Male, 26, 5’9", 130lbs 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
Reflections
3 Weeks until New York. This week we had double workouts. Felt tired but aerobically fit. Sunday long run took 2 gels; 1 every 45 minutes and cruise controlled. Capped at 6:40 pace max according to tinman calculator for medium effort. Two strength training sessions this week again and just staying healthy until racing a HM. Not too much to reflect on this week. Feeling kind of emotionally flat, not ultra excited about any recent efforts, but not upset; just ready.
93.7 Miles Monday Rest Tuesday PM Run: 12 Miles - 7:14 Wednesday AM Workout:8 Miles - 6:53 = Workout 1 = 3 up, 3 miles @ (5:49-5:45), 2 down. PM Workout: 10.6 Miles - 7:00 = Workout 2 = 3 up, 15 x 1 minute on 1 minute off - 5 half marathon (6:08, 5:48, 5:50, 5:49, 5:50) ~5 10k (5:41, 5:39, 5:44, 5:40, 5:39) ~ 5 5k (5:30, 5:29, 5:29, 5:25, 5:17), 3 down Thursday AM Run: AM Run: 12 Miles - 7:16, PM Run: 7 Miles - 8:00 Friday PM Run: 8.1 Miles - 7:25 Saturday AM Workout: 12 Miles - 6:51 = 3 up -> 4 x 1 mile @ 10km pace (5:42, 5:40, 5:39, 5:35) / 800 jog -> 3 down PM Run: 6 Miles - 7:37 Sunday AM Long Run: 18 Miles - 6:45
GOALS: Top 3, M60-64 in Half-Marathon (May 7) and Marathon (May 29)
FEBRUARY 21-27, 2022 M - Off Tu - 16.6 miles @ 8:41/mi avg (9:20 > 7:57) W - Off Th - 7.7 miles @ 8:42/mi avg (9:27 > 7:45) F -- Off Sa- Off Su- 7.7 miles @ 9:38/mi avg (10:31 > 8:23) TOTAL: 32.0 MILES
Any training run under 9-minute pace is good these days, so I'm especially happy with Tuesday's effort. I'll need 8-flat pace in the marathon; a ways to go, but doable I think.
Regarding my planned HM, I've decided to run a less expensive, smaller, faster and more competitive one. Downside is that it's only three weeks before the marathon, instead of four. Normally, I'd like my final long run that week. Hmmm.
Tuesday I undergo biopsy surgery to verify cancer diagnosis from an MRI a few weeks ago. I'm hoping to schedule any additional surgeries or treatments AFTER the marathon. Ha! I have my priorities!
Decision day, folks. So, what ya think? Five weeks to go before a possible 4/2/22 marathon…
Five weeks in which to schedule four long runs and a short taper? If you're happy with a goal of sub-3 (I think you should be), then I say go for it.
Early-week LRs of 18, 18, 20, 22, then a very easy 10 days prior to the race? Not ideal, but could work if you don't push those long runs too hard. What do you think?
Stone - Nice 5k! And great pacing the next day. I definitely could not run a half at that pace the day after a race.
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 - 5.4 @ 8:23 with 8 strides / 4.3 @ 8:20 T - 2 up, 4 miles @ threshold pace (5:58/5:55/5:54/5:54), 2.5 down W - 5.4 @ 8:25 with 8 strides / 4.3 @ 8:09 Th - 2.0 @ 8:43, 16 x 200 (progressing from 38 to 32), 2.4 @ 8:24 F - 10.1 @ 8:10 Sa - 12.5 @ 7:45 Su - 6.5 @ 8:18
Weekly Total: 66 miles YTD Total: 359 miles
I'm quite happy with my week. 66 miles is big mileage for me (peak week during my half marathon build up was 65 miles), and I still feel good. Next week will be a down week so I can be fresh for the mile, and after that I will try to hit 65-70 mpw for three weeks before tapering for the 10k.
Decision day, folks. So, what ya think? Five weeks to go before a possible 4/2/22 marathon…
Five weeks in which to schedule four long runs and a short taper? If you're happy with a goal of sub-3 (I think you should be), then I say go for it.
Early-week LRs of 18, 18, 20, 22, then a very easy 10 days prior to the race? Not ideal, but could work if you don't push those long runs too hard. What do you think?
Allen - I think you nailed this right on the nose. Very similar to what has already been brewing in my mind. Yes, four long runs and a brief, one-week taper. And yes I would have to be careful in regard to pace in the long runs. I would like just one of them, though, to be on the harder side of things…for race modeling…
4/2: Run the Bluegrass Half Marathon (Lexington, KY)
4/30: Capital City Half Marathon (Columbus, OH)
Good week of training for me. Finally feel like I am getting back into a good routine and fitness level following a tough winter. Highest mileage week of 2022 and 2 of my better workouts as well. Finally got a couple spring races on the board as well. Race on 4/2 is a hilly course so focus will be more on finishing position, hoping to podium or even possibly compete for the win depending on strength of the field. Then will hopefully be in position to chase a PR on 4/30.
M: 10 EZ
T: 8 EZ
W: 6 EZ
Th: 8 total, 15 x minute on, 2 minutes off. Averaged 5:26 pace for on sections.
F: 8 EZ
Sa: 10 EZ
Su: 14 mile long run, 2 wu, 2 x 4 miles w/ 2 mile recovery, 2 cd. Averaged 6:36 and 6:32 for the 4 mile blocks.
You’ll love cap city. It’s fast, and the course and atmosphere is awesome. I’ve worked it 2 times and it’s one of Columbus’s pride and joy races (they have many)
make sure to goto Katalinas Cafe afterwards and get their pancake balls
M: 90 minutes pool-running and upper body weights/core. T: 12 miles, including a track workout of 400/800/1200/1600/1200/800/400 in 1:44, 3:24, 5:02, 6:43, 4:57, 3:14, 93. Followed with leg strengthwork and 500 yards recovery swimming. W: Streaming yoga and 10.5 miles very easy outside (9:34) plus drills/strides. Platelet lysate injections in back in afternoon. Th: Off F: 90 minutes pool-running and upper body weights/core. Sa:8 miles easy (9:26), streaming yoga, and 4 miles very easy (9:32) plus drills/strides. Su: 12.5 miles, including 8 Iwo Jima hills (each repeats is about 2 minutes strong uphill, 90 second jog, 45 second downhill stride, 60 second jog to bottom). Followed with injury prevention work and 500 meters recovery swimming.
I got my back injected on Wednesday with platelet lysate (a version of PRP), and took Thursday off before easing back into things.
So far, so good. I can't say that my legs feel ridiculously better, but I feel more stable while running at least. The platelet lysate supposedly will take some time to start working, so I'll see what the coming weeks bring.
In a burst of optimism, I registered for the BAA 5K and the Broad Street 10 Miler. So if things do start improving for me, I have some things to look forward to.
Stone - that's a big weekend - congrats again on the progress reflected in the 5K. Smart decision by Mrs. Stone to cut it short on Sunday.
AverageforFun - I think emotionally flat is fine; you can get psyched up when you get closer to the race.
Allen - I hope the biopsy yields positive news. Good luck with that. As for the half, I have to admit that I'm a big fan of the last long run being 4 weeks out, and a tune-up half 3 weeks out.
OutsideRunner - like others, I think the decision depends on what result you will be happy with.
notarobot - solid week for you - good luck with the mile!
Jmar nice week, especially Sunday's long run with the 2x4.
M: Off T:10.06 @ 7:25 avg W: Lunch: 10.42 miles @ 6:26 avg (3 up, 8x2 minute on/1 minute off, 3 down) PM: 4.07 @ 7:14 avg TH: 10 miles @ 7:07 avg F: 6 miles @ 7:36 avg S: 10 miles honest: 5:42 avg Sun: 16.22 @ 6:40 avg Total: 66.8 Miles
Notes: Wednesday: Absolutely bombed my workout. I struggled to even keep it at my old HM pr pace. Just had no go with my legs. I was pretty pissed at myself considering I had just come off a great weekend but I figured it was more the lingering hangover from a big weekend in California. My body was tired from a weekend of traveling, racing, and festivities. Saturday: This was scheduled as an "honest 10 miler" Start at 6:31 and progress over the next 9 miles. I flew back from Minneapolis on Friday and did a shakeout and stayed out much later than I should've on Friday so we pushed this run to the late afternoon. Hit an out and back knowing that I would have about an 80 ft climb over 600 meters right at mile 9. Had a bit of wind smacking me around for the first half but it all felt pretty controlled. Went through 5 miles in about 30:12 (6:31, 6:10, 5:58, 5:50, 5:43) just being extremely cautious at putting the hammer down especially with that 9th mile. I didn't want to slow at all. Miles back all felt great and brought the 8th mile down to 5:23. This next mile was going to be interesting. I charged up and crested the hill at 5:31 pace and started going. I managed to just sneak down to 5:22 and just kept flying down the street. Pace quickly moved to sub 5:10 and with about 800 to go I realized I could break 5. So I went for it. Despite all the cracks in the street and passing through stoplights (one stopped me for 5-10 seconds), I finished off that last mile in 4:57. Last 5 were in 26:47 (5:37, 5:27, 5:23, 5:22, 4:57). Sunday: Easy long running with the boys. Had company until about 11 and then started moving. Didn't feel like I ran at all the day before. Last 6 miles were 6:17, 6:12, 6:04, 5:59, 5:57, 5:51.
Good week. Excited to see what's next. 3 weeks until NYC, and 7(?) weeks until Boston. I really don't know what I'm in shape to run right now. I'm riding a great training block and I'm excited to see what the next breakthrough will be.
Tu - Hill workout *Th/Fr - Felt awful on thursday when I was supposed to do 6x800 @ 5k with 2 min rec, did the first two and I know the splits were not that bad but I was falling off quick (78 82 = 2:40, 79 82 = 2:41). Bailed then pushed it off till friday and I felt no better plus the wind was rough. Decided on 6x600 instead of 800s, 2/3 wind at back and 1/3 headwind. Ran 2:02 2:04 2:02 2:07 2:05 2:04, the ~3 I checked my 200 split on were all 39s so I was splitting 39-85, ooof General - Completed seven straight 100 mile weeks, cutting down to 70-80 mpw now and focusing on workouts plus adding some races in. Watched USATF Indoors both days, very enjoyable
Scheduled cut back week for me. Feeling fresh. 8K time trial coming up Friday this week, then Shamrock Shuffle on 3/20. These should give me a good fitness indicator. Will probably tick off a couple 6:00s for these then hit the gas if feeling good. mon - 4.5 easy tues - 6.5 easy weds - Tempo workout. 3/2/1 mile with 1:30 rest. Cut down from ~6:15 pace on the 3 to 5:53 for the 1 mile, which was a good little rehearsal for these 8Ks. Felt good considering it was about 10 degrees F with fresh, poorly plowed snow on the path. thurs - 6 easy (treadmill) fri - 45 minutes easy on bike trainer sat - 11 mile mini long run. Felt good sun - 5 easy/recovery total - 42.5 YTD - 411
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