First week back into the training, first meet on the 18/19th, looking to open in the 800/1500 there. Then the steeple opener will probably be the next meet on the weekend of the 25th.
Mon - 8 Miles @ 7:19
Tues - 4 WU/CD, 6 x Mile with 1 min recovery (5:11-5:12-5:13-5:10-5:06-4:56)
Wed - 7 Miles @ 7:26
Thurs - 6.5 Miles @ 8:02 (Legs were just feeling it today)
Surprised at how fit I seem to feel, focusing on keeping my mileage up at 55 a week, the 30-35 a week just isn't doing my aerobic any justice. Very happy with both workouts this week and ready to get into outdoor. First outdoor race in college where I will feel in shape and fit for. Should be able to set a college best in the 1500 (current best is 4:14 but PB is 4:05).
Really happy with my week. Mileage PR, first time at 90 and 2 pretty solid workouts. Hoping for another bigger week next week before baby arrives on 3/14.
M -10 @ 6:57 T - 16 @ 6:11 overall avg. as 5k up + 2x(3k/2k/1k) w/ 1k steady in-between each rep + down to 16. Felt really good/controlled.
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: 4/09 - road 5k 4/30 - track 5k
Rough and unfortunate week considering my last few months of training have gone so seamless. Fought a weekend cold, random tight hammy, and an surprise pre-race morning calf cramp, but was still able to toe the line, finish, and walk away with a decent effort Saturday. Not even close to the result I was looking for but I’ll take it for what it was and keep the ball rolling. Onward and upward!
02/27 Total 58 (6d), LR=13 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: 557 mi / 9 wks / 58 days (Projected: 3,200 mi / 52 wks / 330 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 2/28 to 3/6
M - 10 (7:51). 8:44–>6:37. T - 10 (8:57) W - 5.1 (7:47). Including 20 sets of :20 sprint (5:00) / :40 jog (8:30). 6:57/avg for the 20:00. Th - 10 (9:20) F - 5 (8:34). Strides. Sa - 19 (7:42). Including 4 miles (7:07) / 3 miles (7:02) / 2 miles (6:48) / 1 mile (6:25) with 1 mile moderate recoveries (7:47). Su - 11 (8:54)
Male, 32, 6'1", 166 Solid week for me. Finally had some nice weather which was good for morale. However, as I type this I'm looking out at about 4 inches of fresh snow sitting on top of a nice veneer of ice from rain last night. March can be oh so cruel. mon - Cruise intervals. 3x1.5 mile. Plan from coach was to get a little faster on each one if feeling good. I was not, so I kept it to low-mid 5:50s pace. tues - 7 easy weds - 9 easy thurs - 6.5 easy + strides fri - 8K time trial with teammates - 28:53. Rambling thoughts below! sat - 12.5 easy long run sun - off total - 51 YTD - 462
Time trial thoughts: I'm pretty sure this was my first 8K since Regionals my senior year of college back in 2010! I ended up running all but the first half mile solo. Point-to-point net downhill course to stroke all of our egos I guess. Temps were mid-upper 30s so I busted out half tights for the first time in 2022...feels good, man. I was really happy with how it went. My coach wanted me to keep it more like a tempo effort for the first 3. I was able to maintain low 5:50s without straining too much. The fourth mile had a huge downhill so I kind of took a little mental break there and coasted to a 5:45 or something. Hit the gas for the last mile and somewhat surprised myself with a 5:31. My GPS is probably slightly generous since I got the 5 mile beep about a second before finishing haha, but still I did not think I would have even a 5:35 in my legs by then. This was very encouraging going into Shamrock 2 weeks from today. I think I will be gunning for 28:00 or even 27:30 there. My fastest XC 8K was 27:03 but I always felt like I underperformed at anything 5K or longer relative to my mid-distance stuff. Now my speed (to use the term loosely) is quite diminished, but I have much better pacing discipline and the proverbial "old man strength" on my side.
M62, 5'11", 179 lbs Age 23: 16:05, 2:40:30 Age 43: 17:10, 2:56:03 Age 58: 18:58, 3:07:26
FEB 28 - MARCH 7, 2022 M - Off Tu- 12.2 miles @ 9:35/mi avg W - Off Th- Off F -- 16.6 miles @ 9:22/mi avg Sa- Off Su- 4.0 miles (10:05, 9:39, 8:26, 7:21) TOTAL: 32.8 MILES
Brutal week. I've increasingly been relying on ibuprophen to manage knee pain, but that wasn't an option due to minor surgery on Tuesday. Ouch.
Friday's "long run" followed an 18-hour fast, and I hit the wall at 14 miles. Good! I'm hoping that helps train the energy systems, and burns some fat.
Unfortunately, the amount of blood evidenced afterwards suggests the effort may have been contraindicated so soon after surgery. Same result today after only 4 miles. I may take a couple days off. : )
M: 6.65 at 6:45 overall…full progression…7:18, 7:06, 6:57, 6:37, 6:30, 6:23.4, 4:00.2…dusty run at night around two construction sites
T: off
W: 18.25 at 7:04 overall…in the hills…felt good…6:58, 6:41, 6:45, 6:54, 6:42, 6:34.1, 1:44.4
T: off
F: 13.5 at 6:57 overall…around town…6:51, 6:47, 6:50, 6:45, 6:44, 6:37, 6:39, 3:17.7…last 7.5 were comfortable and in nice control…no water, no gels
Sat.: off
Sun.: 13.75 at 7:02 overall…in the hills…wacky warm weather (71 degrees coming home)…6:56, 6:54, 6:49, 6:48, 6:56, 4:52.2…no water, no gels, and still felt okay
52 miles
I am at a loss for words…my “gut” is saying this might be the best training I have ever done…at least by feel…by how my body feels. Did not think I could feel this alive again…
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 2 Weeks until New York. Double workouts again, and both workouts felt controlled. Sunday woke up and cant breathe, coughing constantly and huge headache. Feels like a hangover from hell except I had only had a half pour of beer and mostly just ate food and hydrated all day Saturday. I'm hoping it's just a random cold. I'd rather get it two weeks out than one or the week of. Had to stop for a breather at mile 16 on Sunday. Gels or granola bars on anything over 1 hour just because it's calories and I need them.
86.6 Miles Monday Rest Tuesday PM Run: 12 Miles - 7:32 Wednesday AM Workout: 7.3 Miles - 6:42 = 2 Up, 1-2-3-4-3-2-1 @ (5:45-5:40) w/ 30 seconds jog (8:00), 2 down.
PM Workout:12.8 Miles = 3.06 Up (7:15), 4x1 (5:49, 5:47, 5:47, 5:46) w/.5 jog (7:29, 7:43, 7:34, 7:17,7:06 .2 Miles), 3 down (7:25) Thursday AM Run: 5 Miles - 7:51 PM Run:12 Miles - 7:19 Friday PM Run: 6.1 Miles - 7:53 Saturday AM Workout: 16 Miles - 6:39 = 3 Up, 2x4 Miles (Set 1 - 5:4x high, Set 2 - 5:4x low) w/ Mile jogs in between, 3 down Sunday AM Run: 16 Miles - 7:23
W: AM: 2.05 warmup, 1-2-3-4-3-2-1 w/ 30 second jog recovery, 2.01 cooldown PM: 2 mile warmup, 4 x 1 mile w/ .5 jog, 4 mile cooldown
TH: 12.51 miles @ 7:25 avg
F: 4 miles @ 7:11 avg
S: 3 mile warmup, 2 x 3 miles w/ 1 mile jog recovery, 3.12 cooldown
Sun: 14 miles @ 7:07 avg
Total: 75.09 Miles
Notes: Wednesday: Wednesday was the strongest workout day I've had probably in my entire career. Goal was supposed to be at half marathon pace. Averaged about 5:05 pace for all of the sections. Toughest things about this one was trying to hold back knowing I had a workout in the afternoon. This felt easy. Afternoon workout was right before the running club I host. Did it right around this .7 block with some sharp curves and sidewalks to jump on and off. Thought I was going to struggle with this one but everything clicked. 5:04, 5:03, 5:02, 4:57 with recovery jogs at 6:20.
Saturday: It was an absolutely beautiful day out so I pushed my workout to noon and did it on an out and back trail. First set went really well 5:12, 5:09, 5:06 but as soon as I finished it I felt some tightness in my glute and felt a bit hobbled. Made the turnaround and got through the mile in 5:15 and completely cratered. Slight incline the rest of the way, temps at 70, and 11 mph winds smacking me in the face. Got real soft and slowed horribly to 5:43. Kept it going just out of pure stubbornness. With half mile to go on my second set I got some feeling back and pushed it down to 5:29. I think at one point in that last mile I was close to 5:50 pace. Ouch. 3 mile cooldown wasn't bad. One the wind went away 6:00 felt easy.
Overall I'm happy with this. Despite Saturdays mess of a workout this was a tough week and I got through it. 75 miles on 6 days with one of them being only 4 miles is wild. 2 weeks out from NYC now. Nice down week coming this week and gonna work on getting everything sorted ahead of it.
M - 5.4 @ 8:25 with 8 strides / 4.3 @ 8:19 T - 2.2 up, 3 x 1 mile (5:57, 5:54, 5:53) with 1 minute rest, 0.3 walk/jog, 4 x 400 (73, 73, 74, 71) with jog back recovery (400s with a tailwind), 2.4 down W - 5.4 @ 8:21 with 8 strides / 4.3 @ 8:25 Th - 4.3 @ 8:53 F - 4.3 @ 8:57 Sa - 2.0 @ 8:43, 4 strides, 1 mile (on the road) in 4:56, 4.1 @ 8:06 Su - 14.9 @ 7:31
Weekly Total: 60 miles YTD Total: 419 miles
The race: 4:56.11, 8th place in the men's heat. Everyone went out super fast, so I hung back... only to come through 1/4 in 67. So much for even pacing. Still managed to run a time that I'm very happy with.
Ouch! Kudos for still managing to pull out a 1:13 in those conditions.
I was going to say, that sounds really rough, especially coming out of winter. Congrats!
Slow Miles/Slower Bests- I am intrigued by that Friday workout - what were the target efforts for those intervals (i.e. how do they relate to your race paces)? It looks like the 400s and 600s were at mile pace?
HHW - I am stunned that you were not first to reply. Solid luck, and best wishes for 3/14.
Stone - solid weeks with a monster Saturday for both you and Mrs. Stone.
CarlyRae - nice time trial that definitely should make you confident. Sorry about the snow/ice recurrence.
Allen - take care of yourself (I know you will). Bleeding and running are rarely a good combo....
OR - glad you are feeling good!
AverageforFun - I hope you kick the cold quickly!
Sub-6:00 - I understand the always tired is the norm for new fathers...hang in there.
BeersandMiles - that's a hard week. Is the glute OK now?
Notarobot - congrats! (on both the time, and on hanging on after that opening quarter...)
Female, 47, 5'4", 108 PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42 Upcoming race entries: Cherry Blossom 10 Miler (4/3), BAA 5k (4/16), Broad Street 10 Miler (5/1), Garry Bjorklund Half (6/18) 54 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, 2x400 in 5:08, 5:02, 4:53, 4:54, 92, and 93 (1 lap jogged recoveries in 2:28-3:21 after each). Followed with leg strengthwork and 500 yards recovery swimming. W: Streaming yoga and 10 miles very easy outside (9:34) plus drills and four hill sprints. Sports massage in afternoon. Th: 90 minutes pool-running and upper body weights/core. F: 11 miles, including a 6400m tempo in 28:15 (7:19/7:06/7:00/6:50), 4 minute jog, and then 2x200m each in 46 seconds. Followed with leg strengthwork and 500 yards recovery swimming. Sa: 10 miles very easy (9:37) followed by streaming yoga. Su: 12 miles, including a track workout of 2400m at tempo (10:12 for the 6 laps), 2 laps jogged in a bit over 5 minutes, and then 16x200m, starting at 49 and 50 for the first two, and then 46-47 for the rest (all with 200m recovery in around 80 seconds each). followed with leg strengthwork and 500 yards recovery swimming.
This was the first week back after my first set of injections at my L5 vertebrae. I'm feeling much more stable, through my speed hasn't improved the way I hoped it would. I think some may be lost fitness, and some is that I still need to relearn mechanics.
To work on mechanics, I swapped out my Sunday long run for some shorter stuff today - I started off with 4-6 laps at tempo to get me relaxed and fluid (ended up being 6 laps because that's what I needed), and then did a lot of 200s, playing with my form. I had a really strong wind that was blowing me across the track when it was a cross wind, but that was a good challenge to my stability.
I'm still admittedly annoyed at how far my paces are from what they used to be, but I just need to keep chipping away.
It looks like you guys won't get to make fun of me running the Revel race in Vegas. The airfare is wayyy more expensive than I'm willing to pay ($1100). I'm looking at picking up either the Sioux Falls Marathon or a half marathon in Yankton. I'm still planning on doing Deadwood Mickelson the first weekend in June. It's technically on a trail but it's extremely well groomed. Probably ranks very high on the list of beauty but also is pretty difficult because the first half is a gentle uphill and the second half is a gentle downhill. I think the average grade is roughly 1.5% on each side of the hill but 13 straight miles of any uphill can sneak up on you.
As for my training, I'm doing some more treadmill at +5% at very easy effort. I did one continuous run last week where I eased up to a target 160-165 bpm range. I ended up covering about 8.3 miles at avg 6:32 pace (avg 160 bpm). In my long run, I covered about 17.2 miles and for the last 15 minutes, I eased back into that 160-165 range. For the last 15 minutes, I averaged 6:23 pace (avg 162 bpm).
Why 160 - 165 bpm, you ask? For 2 reasons. I noticed it feels like a light tempo. From past experience, after running around that effort range, I've always felt fresh and invigorated so I know it's not distressful to my body. Also, I looked at my 2 most recent races which were last year. They were half marathons races ran by feel and my steady state cruising HR was a very steady 175 bpm. Therefore, I reason that 160-165 bpm steady state will be safely below half marathon steady state.
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