Male, 44, 5’11”, 176 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
2022 Race Times: 18:11, 3:05:31
Goals: Lose weight, regain fitness
Goal Race: Boston (4/17/23) - PR or go down swinging
Tune-Up Race: Chicago Marathon (10/9/22) in 2:50:00-2:55:00
Week of 4/4 to 4/10
M - Rest
T - Rest
W - Rest
Th - Rest
F - 2.9 (9:06)
Sa - 3 (7:54)
Su - 5.8 (7:40)
Weekly Total: 11.7 miles
2022 YTD: 761 miles
Recovery week after the marathon.
Hope everyone else had a great week.
M38 6’1” 160
PB / 2022:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:30 / 15:40
10k 31:30 / NT
Half 1:08 / 1:13:02
Full 2:32 / NT
Upcoming Races:
4/30 - track 5k
M: easy, 7M
T: 5 x 400 @ 3k pace, 8M
W: easy, 8M
T: easy, 8M
F: easy; 5M
S: 5k - 15:40 - 2nd overall, 12M *I’ll take it but not too pleased, seem to have lost that finishing fight/grind, might need to toe the line more often
S: easy, 7M
04/10 Total 55
04/03 Total 63 (6d), LR=15
03/27 Total 65 (7d), LR=16
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: 861 mi / 14 wks / 90 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
M62, 5'11", 178 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:26
RACE CALENDAR
May 7: Half Marathon
May 29: Marathon
APRIL 3-9, 2022
M - Off
Tu- 7.7 miles @ 8:43 avg (9:27 > 7:26)
W - Off
Th- 4.0 miles (10:31, 10:20, 10:06, 9:18)
F -- Off
Sa- 22.2 mi @ 8:49 avg
Su- Off
TOTAL: 33.9 MILES
My son trekked out to the boonies yesterday for our long run. A chilly and seemingly ever-present headwind made for challenging conditions. After a couple very easy miles to start, we settled in at 8:35 to 8:45 pace, which put my son at his target heart rate.
I felt amazingly good, considering my light mileage -- only 20 mpw lately. I even threw in a few striders during the final mile. Thank-you, ibuprofen.
I didn't get a chance to return to last week's thread, but wanted to congratulate all the racers. Really enjoyed the reports. Special shout-out to Stone for some tough running. Not easy when "race day magic" doesn't show up on race day!
Run well.
Got pretty sick starting Wednesday so abbreviated week although had a really good LR on Monday. Still 7 more weeks till race day so plenty of time to re-up.
M - 22 @ 6:13 overall. Spedding Fartlek. Won't even try to explain but here is Strava link. https://strava.app.link/lyyvLLQ56ob
T - 10 @ 8:05
W - 10 @ 7:28
Th to Sa - Sick
Su -10 @ 7:10
Total - 52 miles
Upcoming race entries:
Broad Street 10 Miler (5/1), Garry Bjorklund Half (6/18)
46 miles running, 3 hours pool-running, and 500 meters swimming.
M: 90 minutes pool-running and streaming yoga.
T: 10.5 miles, including a track workout of 2x1200, 2x800, 2x400 in 5:13, 5:02, 3:13, 3:12, 92, and 93. Recoveries were 1 lap jogged in between 2:42 and over 4 minutes. Followed with platelet lysate injections in back.
W: Off
Th: 90 minutes pool-running and upper body weights/core.
F: 9 miles, including four 350m hill repeats (5% incline) with full recovery. Followed with injury prevention work.
Sa: 10 miles very easy (9:52) and yoga.
Su: 12.5 miles progressive, split as the first 4 miles averaging 9:50, next 4 averaging 8:28, and next 4.5 averaging 7:22 (and then 2 miles cooldown at 9:09 pace). Followed with injury prevention work and 500 meters recovery swimming.
Got my second set of platelet lysate injections in my back on Tuesday. Felt tired the rest of the week, which is consistent with previous experiences with PRP/Platelet Lysate.
I'm entered in the BAA 5K next weekend, but have decided to skip it - I've got a lot going on outside of running, and so a weekend trip is going to be hard to fit in. Plus I've raced two weeks in a row, and three 5Ks in 4 weeks might be pushing it.
Male, 32, 5’8”, 150 lbs.
PRs: 2:14, 4:51, 17:17, 36:17, 1:19:48
Upcoming races: Rochester Mile on 5/21, road mile on 5/27, 800s in June/July
M - 4.8 @ 8:19
T - 4.3 @ 8:42
W - 6.7 @ 8:07 with 8 strides
Th - 2.2 up, 12 x 200 (37, 37, 37, 36, 36, 36, 35, 36, 36, 36, 36, 35) with 200 jog, 2.2 down
F - 4.0 @ 8:05
Sa - 2.1 up, 4 strides, 5k race, 2.0 down
Su - Off
Weekly Total: 34 miles
YTD Total: 702 miles
The race went well. My legs felt really flat during my warm up jog, but seemed better once I changed into my racing gear and did some strides.
Mile 1 - 5:41 (uphill). No pace goals, I just tried to run an honest 5k effort. 5 guys were ahead of me. I thought 2 of them might be catchable.
Mile 2 - 5:33. I passed someone to move into 5th, but it didn't take long for him to pass me back. I also heard another set of footsteps closing in behind me.
Mile 3 - 5:20 (downhill). The guy behind us passed me, so there were 3 of in a line with me at the back. I sat and kicked with about 200 to go to take 5th in 16:56.
I'm fairly certain the course was short so I can't say I'm the sub-17 club, but I'm still happy with the effort.
Male, 32, 6'1", 166
Somewhat of a down week. I felt good last Sunday right after my 5K, but then I felt pretty beat down until yesterday. I think it's probably some delayed effects of the race, low morale due to yet another wintry mix/super windy weather system mid-week, and possible underfueling. Next race is either another unattached 5K on 4/20, or a road 10K on 4/30.
mon - off
tues - 7.5 easy
weds - Workout that I quit on the second rep. Was supposed to be hitting some 1200s in 3:50-3:55 followed by 800s in 2:30-2:35, but just felt like I was struggling right off the bat and had to strain to even get 4:01. Felt just as bad on the second so I called it off. It was about 35 degrees with 20+ mph winds so not a great day for trying to hit specific paces. Just didn't see the value in grinding it out just to fall short of the paces, since pacing was one of the main points of the workout.
thurs - 6 easy
fri - 8 easy + 6 strides. Felt like I got moving pretty good on the strides for a change.
sat - Really nice 14 mile long run. My legs were kind enough to come back for this one and it was glorious. Upper 30s-low 40s, clear skies, no wind. Ran with a bunch of guys from my club. There was just the right amount of pace pushing with a handful of 6:45s dropped in by happenstance.
sun - off
total - 44
YTD - 701
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) – 1:22:20 (2nd OA)
4/30: Capital City Half Marathon (Columbus, OH)
Strong week for me. Believe this is my 2nd-highest week of volume ever, and 2 strong workouts. Legs took until about Wednesday to feel good coming off the half marathon, but are feeling fresh and strong now. One more week of big training, then taper begins.
M: 10 EZ
T: 10 EZ
W: 10 EZ
Th: 10 total, 2 warmup, then 3 at 6:10, 2 at 6:01, 1 at 5:59, and .5 at 5:50 pace, then 1.5 cooldown. Workout totaled 6.5 miles at 6:03 pace.
F: 10 EZ
Sa: 10 EZ
Su: 16 mile long run, 2 warmup, then 10 tempo at 6:24 pace, then 4 cooldown.
Total: 76 miles
First a few comments from last week: congrats on the win to darkwave, a gutsy run to stonecutter, and a heck of a rust buster to outsiderunner.
This week was just recovery from back-to-back race weekends. The half killed my quads, Cherry Blossom did a number on my hamstrings. All good.
M36, 5’10”, about 160
Road bests | 2022
5k - 15:20 (2006) | 16:14 (CB split)
10k - 31:15 (2008) | 32:51 (CB split)
10M - 51:52 (2009) | 53:41 (C Blossom)
Half - 1:09:01 (2009) | 1:12:07 (RnR DC)
Full - 2:25:14 (2019) | ∅
Mo: 4 @ 8:17
Tu: 5 @ 7:11
We: 8 @ 7:55
Th: 8 @ 7:10, Arboretum hills
Fr: 8 @ 6:54
Sa: 5 @ 8:38
Su: 4 @ 6:41
Total: 42 miles
Hello everyone! Hope you all had a good week.
Male, 28, 6'2", 196
PRs: 800m: 1:56 (2011), mile: 4:21 (2011), 3k: 8:49 (2012), 5k: 16:45 (XC, 2013)
Short term goals: Lose weight, strengthen the joints, avoid injury, build up mileage, have fun
Long term goals: sub-3:00 marathon
Week of 4/4/22 – 4/10/22
Monday: 3 (9:06)
Tuesday: 6.57 (8:11) w/ 4 pickups around 20 min in
Wednesday: 2 (9:00) + lift
Thursday: 6.7 (7:59) w/ 4 x 1’ on/1’ off at 15 min in
Friday: Off
Saturday: Off
Sunday: 10.2 (7:40)
Weekly mileage: 28.47 miles
Going to keep that Sunday LR around 10 miles for a while—though it felt really smooth. I actually kind of worried that I would fall apart (I haven’t run 10 miles since 2014ish), but it just never really happened. I pushed the last two miles and felt great. Right now, my only
serious effort is the Sunday LR, so it’s nice to sort of let loose on it. After I’ve adjusted to this little bump in mileage, I’ll work on making some of those smaller days into more substantial days.
Have a good week everybody!
Male, 26, 5’9", 131lbs
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
Another two couple workouts just making it easy and heading to Boston. Wednesday into some rain and wind, Saturday early in the am before flying home. Coach says don't get hyped until we need to, so I'm really trying to prioritize just getting personal life stuff done until race weekend.
Monday Rest
Tuesday PM Run: PM Run: 12 Miles + Strides - 7:10
Wednesday AM Workout: 11.81 Miles - 3 up, 8 x 3 minutes on (6:00, 5:56, 5:52, 5:48, 5:52, 5:56, 6:00, 6:06-5:45) 1.5 minutes off (7:32, 7:39, 7:55, 7:52, 7:49, 7:57, 8:20, 8:14), 3 down. PM Run: 4 Miles - 7:56
Thursday PM Run: 12 Miles - 7:24
Friday PM Run: AM Run: 6 Miles - 7:47
SaturdayAM Workout: 15 Miles - 6:52 = Easy-Mod with 20min at (6:15-6:10) thrown in the middle.
Sunday AM Run: 10.25 Miles - 7:12
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: 8 miles @ 7:35 avg
W: 3 up, 8 x 3 on/90 seconds off, 3.13 down
TH: 10 miles @ 6:57 avg
F: 6.44 miles @ 7:21 avg
S: 16 miles @ 6:47 avg, 8 easy, 5 @ MP, 3 down
Sunday: 13.38 @ 7:22 avg
Total: 66.84 miles
Workout:
Wednesday: 8 x 3' on (5:11, 5:06, 5:10, 5:06, 5:09, 5:08, 5:07, 5:02)/90 seconds off (6:04, 6:04, 6:05, 6:10, 5:58, 5:55, 6:07, 5:59)
Was really happy with this one. Felt really in control with this and the jogging rests felt super easy.
Saturday:
Mixture of rain, sleet, snow, and sun within a two hour span. Kept it super easy at like 7:30s with a group before hitting my workout at 8 solo. Decided to wear some old CW-X long tights and man were they not comfortable. Really struggled to get into a good rhythm until 3 or so in. (5:47, 5:38, 5:34, 5:26, 5:26).
One week out now from Boston. Big thing for me is not getting scared or shaken up if/when things don't go to plan. Made it through this block without any injuries or setbacks which is a first so that's big.
Sub6:00 - Thank you, my friend. I am having about the strangest post-marathon week or two that I have ever had. In my two runs last week, I felt quite good…in the second one (on Friday) maybe even better than I felt in the race, which would be strange in and of itself. Combined with this, I have been fighting off a nasty cough, coughing up green junk here and there. And yet the same story in this morning’s run…still fighting off the cough, and another good run…what the heck?...but I will take it. Also, was planning on dialing back the pace for a while, something like 7:30-8:00, but I have yet to succeed in that vein…
M: off
T: off
W: 8.65 at 7:10 overall…around town
T: off
F: 9.25 at 7:02 overall…around town…felt like nothing…7:33, 7:22, 7:09, 7:13, 7:01, 6:55, 6:45, 6:49, 6:35.1, 1:37.6
Sat.: off
Sun.: off
17 miles
More happy 1 week away for my fellow Boston runners. I unfortunately came down with a cold this week, and have been battling it. I already do a pretty decent taper which is probably fortuitous for this situation. Have today off, and I'm feeling much better than I did Thursday-Sunday, so optimistic I'm out of the woods in the next few days.
M33 (not for long), 5'10, 160
PB: 2:56:52
Goal Race: Boston 2022 ~ Goal 1 sub 3, Goal 2 PB
M: 5.1 @ 7:55 on Bridle
TU: 5.2 @ 7:30 on Bridle
W: 6.1 ft. 5x800 with 1' rest (2:53 average). ~ I was vaguely sick in the AM, but I felt fine on the workout. It turned into a full-fledged cold after this. I think it was coming either way though, my Fiancee' was a day ahead of me on all of it.
TH: Planned Day off
FR: 5R @ 8:16 on Bridle
SA: 5.1 @ 7:48 on Bridle (Completely nasty rain I got caught in, it was 51 degrees allegedly but with wind and rain felt below freezing, guess I prepped myself for unpredictable weather)
SU: 8.1 @ 7:37 on Bridle/Res
Key priority for me will be getting healthy and getting as much sleep as I can. I feel better today and I stocked up on Emergen-C, and will be eating healthier with more fruit. I get tested for COVID before traveling Thursday, though my fiancee tested negative last week and this feels like my typical Cold. Running is OK with it, but I don't want to have the residue into my race.
Male, 28, 6’4”, 148 lbs
PRs: 4:54 Mile, 16:56 5k
Races - 4/21 gravel 5k, 4/30 road 5k
Mn - AM: 4 @ 7:35s, PM: 8 @ 7:25s
Tu - 5x1mi + WU/WD = 9.25
Wd - 9 @ 7:05s
Th - AM: 2100yd swim, PM: 6.5 @ 7:15s
Fr - 8 @ 7:00s
Sa - 10 @ 7:25s
Su - OFF (lazy)
Total Run - 55 mi
Swim - 2100 yd
General - Coming off a 14 mile week to let my calf heal. I'm out of the routine and pretty unmotivated which led to a no run Sunday instead of a 15mi LR. Going to make my weekday runs a little longer to curb any lack of motivation on the weekend since its easiest to run right after work. Mrs. Runner Sam has not run in 4 weeks, She was injured in the Fall after running some quick races (17:46, 1:22:00). Came back slow and did a few workouts but fell during WD and hit her knee pretty bad, she is finally getting it checked out tomorrow but for now she has been on the stationary bike and we are going to start swimming once or twice a week. I'm signed up for 3 tris and 2 open water swims so I was going to start swimming soon anyway.
Th - Swim 21x100yd coming in at 1:34 Ave and taking ~40s rest, two longer rests in there to break it up. Long way to go but was fun to get in the pool again.
Tu - Decided to do a light workout tuesday and paced some guys running their last Boston workout. 6:20 down to 6:00 for the reps.
Late update and missed last weeks but here we are again, first 1500 this season coming up on friday. Will update but healed the quad up and are all ready to get back into the full swing of things. Had a really great workout this week.
Mon - off (quad)
Tues - 3 WU/CD, 3 x (4 x 400) + 1600 at end [100 jog after 400s, 400 in between sets] (71-71-69-67/68-68-68-67/68-69-67-68) + 4:31 (66-67-70-68)
Wed - 6 Miles @ 7:28
Thurs - 6 Miles @ 7:30
Fri - 4 Miles WU/CD, 5 x Mile alternating [1min rec] (5:19-4:51-5:14-4:46-5:14)
Sat - off
Sun - 8 Miles @ 7:10
Miles: 41
Current 1500 PB is 4:14 so excited to be able to beat that haha, if I can do it in the workout I should be good for a big PR.
GNR1 - Gotta start somewhere, hopefully you see some improvement at 4/30 race
Allen1959 - Impressive LR with the son, glad the body is holding up
notarobot - Sounds like a fun & competative race, try to get on the track for a sub 17!
Slow Miles, Slower Bests - Good luck at your 1500 Friday
My week. Lots of work. My week this week. Lots of work.
Boots on the ground in Boston… whichever of you hobbjogger dipsh*ts are in town this weekend come by my booth at the expo and say hi. I’m the better looking of the two guys that will be working it. Some free swag in it for you.
What booth you working?