Good week for me. Highest volume week for second week in a row. Baby arrives tomorrow so next week may be a bit lighter. Probably my best long run to date on Wednesday. Besides the length/pace my HR data was really encouraging. Stayed in the low 160s/high 150s for all of the 90% M pace sections and crept into the low 170s on the last surge or 2. I think I can probably race a marathon at 168-175. Saturday workout didn't feel great but I got it done. Feeling pretty solid about where I am at although I do still have like 10-11 weeks until race time.
M - AM: 8 @ 7:18/PM: 6 @ 7:23 T - 10 @ 7:18
W - 22.7 @ 6:16 overall avg. Workout was 4k up + 10k/8k/5k/3k/1.5k @ 90% M pace w/ 1k surge @ 100% M pace or faster all continuous.
Sa - 15.5 @ 6:25 overall avg. Workout was up + 20' tempo + 20 minutes easy + 4.5 easy + Mona Fartlek.
Workout paces: 5:29 on the 20' tempo and 5:15/5:00/4:45 on the 90s/60s/30s portions and 6:10ish avg. for offs on the Mona. Called it before the 4x15s. Just didn't feel like doing the frantic sped up and slow down and my foot was hurting a bit.
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 3/7 to 3/13
M - 5 (8:40) T - 14.6 (8:12). 8:56→6:53. W - 6.2 (7:15). 5 sets of “Five Gears” (1:00 each at 7:28 / 7:06 / 6:35 / 6:03 / 5:39 pace averages) Th - 14.2 (8:20). 9:02→7:28. F - 6.1 (8:19). 9:04→7:53. Sa - 12.2 (8:29). Hilly. Su - 22.3 (8:14). Last 5 miles @ 6:58 avg.
M62, 5'11", 179 lbs Age 23: 16:05, 2:40:30 Age 43: 17:10, 2:56:03 Age 58: 18:58, 3:07:23
Weeks to Half Marathon: 9 Weeks to Marathon: 12
MARCH 7-13, 2022 M - Off Tu- 5.0 miles (10:10, 9:44, 9:38, 9:13, 9:37) W - Off Th- 18.0 @ 8:43/mi avg Fr - Off Sa- Off Su- 4.0 miles (11:06, 11:17, 10:59, 10:12) TOTAL: 27.0 MILES
I don't worry about long-run paces, but it's still encouraging when I can maintain a decent clip. These days anything faster than 9-minute miles is "decent," so I'm quite pleased with Thursday's effort.
This morning was 15° and very icy. Weather is better for the upcoming week. No long run planned, but looking for some faster stuff.
M - 9 (8:51) T - 11.1 (8:35) W - 9 (8:55) Th - 14 (7:30). Including 4 sets of alternating miles: 1 mile (6:43) / 1 mile (7:07). 6:55 avg for the 8 miles. F - 6 (8:52) / 6 (8:45) Sa - 10 (8:32) Su - 5 (8:45)
Good week, outdoor starts next weekend so ready for this season to start. Workouts going well and just got some new spikes! Ready to drop some goals, 1500 would probably be sub 3:55. And steeple the goal is sub 9:15.
Mon - 8 Miles @ 7:24
Tues - 3 WU/CD, 4x200-2x400-2x800-2x400-4x200 [200 AR after 200s, 400 AR after everything else] (30.6 avg-61.2 avg-2:14-2:12-61.3 avg-29.6 avg)
Wed - 3 Miles @ 7:40 + Water jump practice!
Thurs - 8 Miles @ 7:17
Fri - 3 WU/CD, 3x1k-10 tempo-3x1k [1:30 rec] (3:10-3:06-3:06 + grass tempo at 4:54 avg + 3:07-3:05-3:03) was alternating reps with a hurdle added. Felt very relaxed.
Sat - 2 Mile shakeout
Sun - 12 Miles @ 7:03
Miles: 52
Real solid workouts this week, that friday one surprised me with how good the tempo felt, 25 mph winds throughout the workout as well.
M: Off T:12 miles @ 7:00 avg. 10 easy then 5x 20 seconds on/2 minute jog W: 2 mile warmup, 2 x 10 minutes @ hmp w/ 5 minute float recovery, 5 minute jog, 5 x 30 second on/1 minute off, 5K cooldown TH: 8.03 miles @ 7:01 avg F: 6 miles @ 7:15 avg S: 6 mile warmup, 3 x 1 mile @ hmp w/ 1 mile floats, 2 mile cooldown Sunday: 10 miles @ 7:26 avg
Total: 61.96 Miles
Notes: I didn't feel all that confident coming into wednesday's workout as it was going to be around the brewery loop. Despite knocking it out of the park last week, this loop can be hit or miss for me depending on how the wind hits or traffic. The workout felt really good though. Averaged 5:08 pace for the first set and dropped right into 6:03 pace for the float. Came back into the next set with 5:07 average and the easy jog was 6:49 pace. Got a bit too carried away with my first 30 second surge but I brought it back and stayed controlled. Legs are a bit antsy and this is something I need to keep in mind for next weeks race so I don't blow it.
Thursday/Friday: I felt absolutely miserable. For some reason my heels were buggin' and my arches decided to start aching too. Decided to run the lower end of mileage for these two days as precaution. No fitness is gained for next weekend but plenty of damage can be done.
Saturday: Horrible winds outside and flurrys meant that I knocked this workout out on the treadmill. I messed up on my first rep and set it to 10.6 instead of 11.6. I kept thinking while I'm really fit right now until I brought the float up to 10.0 mph and said oh, I dun goofed. Got back on it for the next two. With .04 left on the last HMP set the treadmill decided it was done and died on me. Immediately jumped to the next treadmill and knocked out my float. This wasn't absolutely miserable.
Still some heel tightness today but overall I'm feeling good. Gonna spend the week taking care of the legs. Excited for next weekend!
M: 6:65 at 6:39.5 overall…full progression…7:12, 7:01, 6:45, 6:35, 6:26, 6:22, 3.55.0…felt good
T: off
W: 20.25 at 6.55.5 overall…in a cold rain in the hills…felt strong from the get-go…6:59.9, 6:55, 6:48, 6:50, 6:53, 6:36, 6:52, 6:44, 6:39, 6:46, 6:46, 6:44, 6:38.5, 1:48.0
61 miles running, 3 hours pool-running, and 1500 yards swimming. M: 90 minutes pool-running and streaming yoga. T: 12 miles, including a track workout of 1600m, 5x800m, 4x200m in 6:54, 3:16, 3:14, 3:17, 3:16, 3:16, 47, 48, 46, 47. 5 minute recovery after the 1600, 2:38-3:03 recovery after the 800s, 80-90 second recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming. W: 5 miles easy on treadmill (9:40), upper body weights/core, and 6 miles very easy (9:30) plus drills and four hill strides. Th: 90 minutes pool-running and streaming yoga. F: 11 miles, including a track workout of 4x200m at moderate effort with 200m jog, then 5x1200m at slightly faster than tempo with 200m jog (400m jog after last), and then 2x200m at mile effort with 200m jog. Splits were 48, 50, 49, 48, then 5:07, 5:06, 5:03, 5:00, 4:57, and then 45 and 44. All 200m jogs were about 80 seconds each. Followed with leg strengthwork and 500 yards recovery swimming. Sa: 8 miles easy (9:49) on treadmill, followed by streaming yoga, and then another 3.5 miles very easy on the treadmill (9:33) Su: 15 miles progressive on the treadmill, split as the first 5 miles averaging 9:39, next 5 miles averaging 8:26, next 5 miles averaging 7:33, and then a half mile cooldown. Followed with leg strengthwork and 500 yards recovery swimming.
Things seem to be gradually improving, so yay. Friday's workout marked the first time I had been able to hit sub-6 minute pace for any distance - my mechanics and coordination are definitely improving.
Male, 32, 6'1", 166 Solid week for me. Did two workouts in addition to a long run...last time I did that was in college over 10 years ago! But so far the legs seem to be holding up (knocks on wood) and I'm feeling good.
One week from today I'm doing the Shamrock Shuffle 8K in Chicago. I haven't discussed any formal race plan with my coach yet, but I think I should be able to run under 28:00 pretty easily. Last week I time trialed a 28:52 after tempo-ing the first 3-4 miles. If I feel good I might be a little more aggressive than that and try to clip off some 5:30s. I'm excited to go see some old friends and see what kind of fitness I'm working with!
mon - 7 easy tues - Cruise intervals on a bike path near me. 3x1 mile, 3x1200, 3x800 with 90 second rest between everything. Was ~5:45 pace for the miles and 1200s, then 5:30 pace for the 800s. The 1200s ideally would've been faster but my legs were pretty tired. weds - 8 easy thurs - 4x4x400. 30 seconds between reps, 3 minutes between sets. Still on the bike path since we're still covered in snow up here. Most of them were around 80 +/- a second or 2. This was a bit of a struggle on tired legs but I got it done. fri - 6.5 easy sat - 13.5 easy long run. Best the legs felt all week. Bitter cold, but light wind. Plus the forecast is highly encouraging so it was easier to stomach. sun - 4.5 easy. 40 degrees and half tights was just what the doctor ordered! total - 57 [b]YTD]/b] - 520
4/2: Run the Bluegrass Half Marathon (Lexington, KY)
4/30: Capital City Half Marathon (Columbus, OH)
Kind of a bleh week for me. Weather was bad all week as winter made a final stand for the week, including about 4” of snow Saturday. Late in the year to be getting that kind of nonsense in WV. Workouts weren’t very impressive on paper, but conditions were terrible for both, so I’ll take it. First 70 mile week of 2022, looking to keep volume around this level until late April, with a small taper for RTB on 4/2 (thinking like 60 that week).
M: 8 EZ
T: 10 EZ
W: 10 total, 2 up, 5 x mile off 2 min rest, 3 down. Averaged 5:55 on the mile repeats. Upper 30’s and raining so it was pretty terrible out.
Th: 8 EZ
F: 10 EZ
Sa: 10 EZ
Su: 14 mile long run including 25 x minute on, 2 minutes off. Ran this on a loop that I knew would have minimal snow/ice. Very repetitive but was nice to not have to worry about wiping out. Averaged 5:45 for the on sections, cold and windy so I’ll take it.
M - 6.6 @ 8:09 / 4.3 @ 8:10 T - 2.2 @ 7:20 with 4 strides, 6 x 800 (2:42, 2:42, 2:43, 2:42, 2:42, 2:39) with 400 jog (2:17-2:25), 2.2 @ 7:42 W - 5.4 @ 8:34 with 8 strides / 4.3 @ 8:46 Th - 2.0 up, 4 miles @ threshold pace (5:57/5:57/5:54/5:50), 3.8 down F - 6.5 @ 8:18 Sa - 6.8 @ 8:27 Su - 14.0 @ 7:18 with miles 10-13 in 6:33/6:26/5:57/5:49
Weekly Total: 66 miles YTD Total: 486 miles
Three quality efforts this week. I'm beginning to feel very confident that I can break 36 (even though the course is somewhat hilly).
My best week of Marathon training in this cycle. That is even coming off a pretty fast and mostly fuel-less long run last Sunday. Knee is now not impeding running, and I feel like I can reset my goals in a positive manner for Boston. Great development.
M33, 5'10, 160 PB: 2:56:53 (Bay State '19) Goal Race: Boston '22 (Sub 3 B Goal, PB A Goal)
M: 6.5 @ 8:11R on Comm Ave ~ Marathon Course T: 7.2 ft 7 sets of 400m up Heartbreak Hill 1/3 (Newton Firehouse), 45 seconds rest, 400m downhill with 90 seconds rest between sets. Supposed to be 10K pace up, MP pace down. I screwed up the execution a bit going 6:03 avg. pace up (fine) and 6:06 pace down (I am a fast downhill runner). Still pleased with this one, I'm confident in my hill running. W: 5.7R @ 8:20 TH: 6.4M @ 7:37 on Boston course FR: 7 ft. 6x1000m with 70 seconds rest. Averaged around 5:57 pace. Ran my third one too fast which was a bit of a gut check. SAT: 5.3R@ 8:11 SUN: 20.3 @7:25 ft a 3 mile pickup in 20:03 after reentering Central Park. It was incredibly windy and cold on the West Side highway so gutting through those miles with a massive headwind comfortably under 8 was an accomplishment. Even doing the pickup I was pleased with myself because of how hard it was. One negative I did have too much stoppage time in this one. I thought I'd misplaced a water bottle and didn't pace my pickup correctly. Overall a great effort to close the week though with 4 hard efforts in 8 days.
Overall: 58 miles, 2,241 ft of climbing per Strava.
Planned day off today. Tempo workout Wednesday and will put on the supershoes for my biggest long run effort this coming Saturday.
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