Good week. 86 in singles and 2 solid workouts. 23 miler didn't zap me too much which is a good sign I think. Pleased with progress.
M - 10 @ 7:58
T - 8 @ 7:09
W- 23 @ 6:26 overall as 3 up @ 7:04 + 15 @ 6:32 + 5 @ 5:45. An abbreviated Kenny Moore.
Th - 10 @ 7:56
Fr - 10 @ 6:57
Sa - 15 @ 6:33 overall w/ 12x400 on/200 off (79,79,79,79,78,78,77,78,77,75,75,74). 200s were 45s.
Su - 10 @ 7:52
Total - 86 miles
Male, 44, 5’11”, 176 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 3/21 to 3/27
M - Rest
T - 11 (7:34). Including 6 x 1 mile (6:46) off :90 recovery jogs.
W - 6 (8:30)
Th - 11.2 (7:29). Including 7 mile tempo (7:01).
F - 6 (8:31)
Sa - 10 (8:38)
Su - 7.9 (8:53)
Weekly Miles: 52.1 miles
2022 YTD: 701 miles
6 days until go time. Really looking forward to running with RRR and a couple other buddies.
On a down note, Mrs. Stone will be a DNS. Toe is still inflamed and aggravated and she can’t push off with any force. X-rays negative, got a cortisone injection on Thursday, but still healing. Next step is just wait until asymptomatic and maybe schedule an MRI.
Hope everyone had a great week.
Male, 32, 6'1", 166
Legs were pretty shot most of this week. I think the 1-2 punch of the race last Sunday and then driving 7 hours took a toll. I hate sitting for that long. This was kind of a down week anyway. I managed to get in to a local D3 5K next Saturday so I'm psyched and nervous about that. I will also do my first track workout this coming week.
mon - 5 easy
tues - 8 easy
weds - Scheduled cross training. 80 minutes on the bike trainer.
thurs - 4x2K workout. Felt like absolute crap and struggled to run low-mid 5:40s pace.
fri - 7.5 easy on the treadmill.
sat - 13 mile long run with 20+ mph headwinds for at least 7 of those. Pretty brutal but got it done.
sun - off
total - 42
YTD - 605
M37, 5’10”, low 160s
Upcoming plans
Cherry Blossom (4/3)
Mo: 8 @ 8:24 (46, sunny)
Tu: 10 @ 6:36 (64, overcast) track tempo*
We: 5 @ 7:58 (48, overcast)
Th: 5 @ 7:46 (54, overcast)
Fr: 3 @ 7:26 (51, overcast)
Sa: 13.1 in 1:12:07, 16 total**
Su: 3 @ 9:50 (39, partly cloudy)
Total: 50 miles
*8000m in 26:36, splits 5:22, 5:19, 5:19, 5:18, 5:18. Plan was a “pace” workout around 5:30, but there was a track team practicing and I went a bit fast.
**First real race in over two years, Rock ‘n’ Roll DC Half, 1:12:07 for 10th overall. Happy with the result.
The course is not fast, mostly due to the 190’ climb in mile 7, most of it in a steep 400m, that just knocks you out if you didn’t run the first 6 really conservatively. (I didn’t.) There are also a few rollers.
Weather was okay. Upper 40s with 14 mph west winds.
Wore the Vaporflys I bought for Chicago 2019. They don’t have many miles on them, but wondering if the foam has less bounce after 2.5 years.
The elite men and women started 2 minutes before the rest. I got in the front of corral 1; my bib didn’t have an assigned corral, but at least they weren’t checking.
I led the hoi polloi from the start and spent the race chasing down the stragglers of the elite men and all but one of the elite women.
First few miles I got out faster than planned. Tried to ease up in miles 5 and 6 knowing what was ahead, but didn’t cool it enough.
The grind up the hill at 6 was really tough. It took a while to get back up to speed. I caught the women’s leader around 10. I faded in miles 11 and 12, and lost the women’s leader and one of the male elites. Mile 12 has this slight uphill that is normally no big deal, but hurts at this stage in a race. Mile 13 was slightly downhill, past my house, and I hung on for a short uphill finish.
Splits
5:26
5:23
5:22
5:26
5:30
5:23
5:53
5:26
5:28
5:22
5:33
5:45
5:32
0:38
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 / 1:13:02
Full 2:32 / NT
Upcoming Races:
4/09 - road 5k
4/30 - track 5k
M: easy, 8M
T: 6 x 800 @ 4:50 pace, 8M
W: easy, 8M
T: moderate, 10M
F: 2 x 2M @ 5:05 pace, 10M
S: easy, 5M
S: moderate long run, 16M
03/27 Total 65 (7d)
03/20 Total 61 (6d), LR=15
03/13 Total 60 (6d), LR=15
03/06 Total 44 (6d), HM 1:13:02
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), 5k 16:06
01/09 Total 60 (7d), LR=13
2022: 743 mi / 12 wks / 77 days
(Projected: 3,220 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
Sub 6:00 wrote:
M37, 5’10”, low 160s
Upcoming plans
Cherry Blossom (4/3)Mo: 8 @ 8:24 (46, sunny)
Tu: 10 @ 6:36 (64, overcast) track tempo*
We: 5 @ 7:58 (48, overcast)
Th: 5 @ 7:46 (54, overcast)
Fr: 3 @ 7:26 (51, overcast)
Sa: 13.1 in 1:12:07, 16 total**
Su: 3 @ 9:50 (39, partly cloudy)Total: 50 miles
*8000m in 26:36, splits 5:22, 5:19, 5:19, 5:18, 5:18. Plan was a “pace” workout around 5:30, but there was a track team practicing and I went a bit fast.
**First real race in over two years, Rock ‘n’ Roll DC Half, 1:12:07 for 10th overall. Happy with the result.
The course is not fast, mostly due to the 190’ climb in mile 7, most of it in a steep 400m, that just knocks you out if you didn’t run the first 6 really conservatively. (I didn’t.) There are also a few rollers.
Weather was okay. Upper 40s with 14 mph west winds.
Wore the Vaporflys I bought for Chicago 2019. They don’t have many miles on them, but wondering if the foam has less bounce after 2.5 years.
The elite men and women started 2 minutes before the rest. I got in the front of corral 1; my bib didn’t have an assigned corral, but at least they weren’t checking.
I led the hoi polloi from the start and spent the race chasing down the stragglers of the elite men and all but one of the elite women.
First few miles I got out faster than planned. Tried to ease up in miles 5 and 6 knowing what was ahead, but didn’t cool it enough.
The grind up the hill at 6 was really tough. It took a while to get back up to speed. I caught the women’s leader around 10. I faded in miles 11 and 12, and lost the women’s leader and one of the male elites. Mile 12 has this slight uphill that is normally no big deal, but hurts at this stage in a race. Mile 13 was slightly downhill, past my house, and I hung on for a short uphill finish.
Splits
5:26
5:23
5:22
5:26
5:30
5:23
5:53
5:26
5:28
5:22
5:33
5:45
5:32
0:38
Nice work!
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: 6
Weeks to Marathon: 9
MARCH 21-27, 2022
M - Off
Tu- 4.0 miles (9:11, 8:57, 8:16, 7:37)
W - Off
Th- 18.0 miles @ 8:28/mi (even pace)
Fr - Off
Sa - Off
Su - 5.0 miles (10:30, 10:43, 10:53, 9:55, 8:02)
TOTAL: 27.0 MILES
Starting 20 hours before Thursday's long run, I took three doses of ibuprofen to reduce pain and inflammation. That made a huge difference, so I got a better gauge of my fitness. Very happy with the 8:28 pace.
The 18-miler was fairly even paced, but I pushed the 11th mile at "goal marathon pace" (8-flat). Well, it's not likely that will be actual MP ...
Yesterday, my son set a personal distance record of 17 miles. He ran it easy at 8:45 pace, and says he could have easily added miles. That's a good sign, as our marathon is only nine weeks away.
Run well!
M53, 5’6”, 125
Sub6:00 - Nice work in the half. I bet you felt that wind? It is pretty windy here. It has been a long time since I rock ‘n rolled, too, and so I know how you feel…when I toe the line this Saturday, it will be about a year and five months since I have been in a real race.
Allen - Super duper work with the LR!
M: 6.76 at 6:27 overall…full progression…6:58, 6:46, 6:37, 6:32, 6:13.2, 6:05.3, 4:25.4…good control
T: off
W: 17.35 at 6:50.0 overall…in a cold rain in the hills…finishing 6:46.5, 6:36.8, 6:32.4, 6:33.3, 6:23.8, 2:13.3
T: off
F: 11.4 at 6:56 overall…in the hills…6:55, 6:53, 6:45, 6:42.4, 6:26.3, 2:26.8 to finish
Sat.: off
Sun.: 10.5 at 6:55 overall…around town…windy
46 miles
Need to rest this week.
Good week, opening meet for the season and looking forward to what I can do this season. Low week this time so gonna pick the miles back up next one.
Mon - 8 Miles @ 7:15
Tues - 6 WU/CD, 2x1k-500-1k-500-3x200 [1 min rec] (3:02-2:59-1:25-2:53-1:21-29-28-27)
Wed - 6 Miles @ 7:00
Thurs - 4 Miles Pre meet
Fri - 3 WU/CD, 3000 steeple in 9:53
Sat - 7 WU/CD, 800m race in 1:59 + 4x4 leg in 52.3
Sun - off
Miles: 39
Race Recap:
3000 Steeple in 9:53 (former PR 10:55)
Went well, minute PR. Honestly ran solo most of the race, backed off the early pace as the top guys went out in 68. Felt good to run one without falling, next time need to just say f it and go with the pace. Honestly just wanted to feel what a good race feels like.
800 race in 1:59 (PR 1:57 indoors)
Legs just didn't have the increase in pace due to the steeple the night prior. Got third in my heat and just left too much distance to try and make up at the end. Ran smartly tactics wise just didn't have the energy in my legs for this one.
400 leg in 52.3 (PR 51.2 indoors)
Just a fun little way to wrap up, they needed one more so I filled in. Legs were dead but a 52 after the 800 & a steeple race makes me very excited for the future.
Sub-6:00 - I will vouch for that hill out of Rock Creek park being no joke. That is literally the steepest hill I have ever faced in any road race ever. I honestly believe that if you are a bad uphill runner, it's a viable strategy to power walk that hill like an ultra-runner. Congrats on your race!
(from last week) Smoove- thanks for checking in with your update, though I was sad to read your news. You had a hell of a run - literally, and I know you know that and are at peace with it.
Very sorry to hear the news about Mrs. Stone.
Will try to do more shout-outs later.
My week:
Female, 47, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Upcoming race entries:
Scope It Out 5K (3/27), Cherry Blossom 5K (4/3), BAA 5k (4/16), Broad Street 10 Miler (5/1), Garry Bjorklund Half (6/18)
46 miles running, 3 hours pool-running, and 1000 yards swimming.
M: 90 minutes pool-running and upper body weights/core.
T: 11 miles, including a track workout of 2x1600, 2x800, 400, 2x200 in 7:08, 6:42, 3:11, 3:12, and 91. Recoveries of 5:17 and 5:42 after the 1600s; really long recoveries of 3:20 and 3:40 after the 800s. Followed with leg strengthwork and 500 yards recovery swimming.
W: 9 miles easy (9:36) plus drills and four hill sprints.
Th: 90 minutes pool-running and upper body weights/core.
F: 7 miles, including an uptempo 1600m (6:45) and then 2x200m relaxed in 48 and 47 seconds.
Sa: 4 miles very easy (9:29).
Su: 4 mile warm-up, 5K race in 22:11, and 8 mile run with friends after. Followed with 500 yards recovery swimming.
I raced a 5K today. I felt much more stable and much less at risk of face planting than the last 5K (which I raced last month). I was also able to push harder - I didn't feel as mechanically limited as I have. My heart race was significantly higher for this race. All good things. I actually felt like I raced this morning.
The bad news is that I was nearly a full minute slower than last month's 5K, even though it felt like a better performance. I have a couple excuses/rationales - 1) I suspect the course was slightly long - they had to reroute around some construction so the course wasn't the certified one, and my Garmin came out to 3.2 miles; 2) it was fairly windy this morning - enough to be a factor at times in the race.
So....I dunno. Except for the sheer fact of the time I ran today, it really seems like things are improving. I am doing the 5K associated with the Cherry Blossom 10 Miler this Sunday, so that will give me another chance to see where I am.
1 x Rest Day
1 x 17 miles @ 6:49 (151 bpm)
1 x 9.35 Miles @ 6:26 (160 bpm)
Total Duration - 8:02
Total Miles - 67.6
Total Vert - 1858 ft
Male, 32, 5’8”, 144 lbs.
PRs: 2:14, 4:51, 17:17, 36:50, 1:19:48
Upcoming races: 10k on 4/3, 800s in June/July
Goal: <36
M - 5.4 @ 8:21 with 8 strides / 4.3 @ 8:11
T - 2.2 up with 4 strides, 6 x 1000 (3:21, 3:22, 3:22, 3:22, 3:21, 3:19) with 400 jog (2:27-2:39), 2.2 down
W - 4.3 @ 8:21 / 4.3 @ 8:11
Th - 2.2 up, 5 x 1 mile (5:53, 5:55, 5:53, 5:53, 5:45) with 1 minute rest, 2.2 down
F - 4.3 @ 8:01 / 4.3 @ 8:02
Sa - 7.5 @ 7:46
Su - 11.1 @ 7:45 with 8 strides
Weekly Total: 64 miles
YTD Total: 624 miles
One week until race day. Based on my workouts I am very confident that I am fit enough to break 36. My only concern is that the course is somewhat hilly (long uphill to start, mostly flat middle, long downhill to finish), so I'll need to be precise with my effort level.
Male, 27, 5’8”, 135 lbs
PRs: 17:11 5k (2015), 28:31 8k XC (2015), 36:11 10k (2018), 59:23 10M (2018), 1:18:47 HM (2021)
Spring Race Schedule:
4/2: Run the Bluegrass Half Marathon (Lexington, KY)
4/30: Capital City Half Marathon (Columbus, OH)
Good week for me. Two solid workouts and good volume. Will be making my 2022 racing debut this coming Saturday. No set time goal but will be good to get out there and compete. Hoping for a good pack to run with.
M: 10 EZ
T: 6 EZ
W: 8 EZ
Th: 12 total, with 20 x .25-ish hill repeats with jog-down recovery. Didn’t time the reps but effort level was strong on a pretty solid hill. Probably the toughest workout I have done this cycle.
F: 10 EZ
Sa: 10 EZ
Su: 14 mile long run, with 10 x 3 minutes on, 3 minute off. Averaged 5:52 pace for the on sections. Spitting snow and windy out, so happy with the effort.
Total: 70 miles
Also, best of luck to Stone Cutter, Sub 6, OR, Darkwave, notarobot, and anyone else toeing the line – will be a busy weekend for the thread!
Stone – terrible news about the Mrs. having to withdraw. Any plans to regroup for another crack at the marathon this spring? She has been crushing the training.
Good week, everyone. Nice run Sub-6 and sorry to hear on Mrs. Stone's health.
M33, 5'10", 160ish
Goal Race: Boston '22
Happy with my week, though maybe I could've gone harder/longer on my long run? Felt pretty happy with three 20+ efforts and I did get in 2 workouts this week.
M: 6M@ 7:34 on Central Park Roads
TU: 7.6 ft. 7x800, 1x400 with 1' Rest. Did this on the roads and it was a nice improvement from past similar efforts. Averaged 2:53 for the 800.
W: 5.6R @ 9:13 some with fiancee some alone on upper res and then bridle
TH: Planned Day Off, first day back in office (it's voluntary, and it was strange)
F: 7.5 ft. 7 sets of 300m uphill, 30" rest, 300m downhill. 1:30 jog between sets. Did this on the biggest Harlem Hill. Tried to stay controlled on the downhill reps with mixed results.
SA: 6R @ 9:20 with fiancee
SU: 17.6 @ 7:35. Did a relatively rolling course ~ bike path to Washington Square Park on West Side Highway. I opted to keep this one relatively easy and 17-18 as opposed to another 20+ mile one (had already done three). Definitely feeling Friday's workout a little, actually mostly pretty sore feet.
TOTAL: Just over 50 miles. Not in taper mode yet but the hardest part is over, I'll go with one workout this week (thinking 3x2000 @ ~1 HR race pace w/ 90 seconds rest) and a long run of 12-13 miles. It's an interesting situation for Boston as my healthy is coming together. Heel is completely better, knee is a minor nuisance at most now. I had a not great first 8-10 weeks of prep (though long runs remained good) but the last 4 have been perfect. So, where that leaves me I don't know.
Male, 26, 5’9", 132lbs
PRs: Half Marathon: 1:17:53 (2021), Marathon: 2:47:57 (2021)
Next Races: Boston Marathon 2022
Future Goals: Sub 1:16 HM, Sub 2:40 Marathon, Sub 17:30 5k
Just getting back into things after Sunday. Sunday was the first workout back and I was joining a friend for her workout. She had a goal of 6:20 or so for 30 minutes - 20 minutes - 20 minutes (on a bridge) so I joined her for the first set of 30. First mile was high 6:20s and with my workout supposed to be 6:20 I decided to do the whole 30 with her, keeping into the 20-15 range. Extended it to 5 miles and felt fine. No nutrition during it and besides just feeling sore my lungs felt fine. Experiencing some post race blues and trying to just keep training consistent as well as my diet to try and be happy. Having some rough sleep as well, has anybody had experience addressing sleep issues?
Monday Rest
Tuesday PM Run: 8 Miles - 7:37
Wednesday PM Run: 10 Miles - 7:19
Thursday PM Run: 12 Miles - 7:30
Friday PM Run: 7 Miles - 7:12 = 6 and strides at marathon pace every .1
Saturday AM Run: 12 Miles - 7:24
Sunday AM Workout: 16 Miles - 7:21 = 30 min jog, 5 miles at Marathon Pace (6:27, 6:22, 6:14, 6:16, 6:15), easy to 16.
Life is bearing down hard on me right now, with things converging on me from all directions. I hope I make it to the starting line...
life is just kicking us in the @$$ recently, but we can get to the starting line. Just remember, we signed up for this because it makes us happy. You'll make it to the starting line prouder you made it there than you are proud you will have ran a PR or best race you could that day.
Male, 29, 6'0", 130 lbs.
PRs: 3K: 8:40.12 (2022) 5K: 15:18 (indoors) (2021), 8K: 25:16 (2021), Half Marathon: 69:22 (2022), Marathon: 2:30:25 (2019)
Goal races: Boston Marathon,
Goal: Boston Marathon: 2:20 mid/finally break 2:30
M: Off
T: 6.53 miles @ 8:03 avg
W: 8 miles @ 7:24 avg
TH: Off (Work Trip)
F: 6 miles @ 7:18 avg
S: 16.02 miles @ 7:38 avg
Sunday: 10 miles @ 7:24 avg
Total: 46.56 Miles
Full down week last week following NYC Half. I think I really needed it considering the races I've been doing these last couple months and just traveling. I've recovered pretty well from it and ready to hit Boston. Have a 9 mile race this weekend I'm running as just a workout effort.