Really good week for me. Highest volume and first ever 100 mile calendar week. 2 really solid workouts. Especially todays LR. Big confidence boost going into my last 4 weeks before Vermont City.
M - am) 10 @ 7:15, pm) 5 @ 7:30
T - 10 @ 7:37
W - am) 12 @ 6:18 w/ 5x1600 on/400 off 5:21/90/5:20/88/5:19/89/5:16/88/5:02/87... 33:44 10k , pm) 4 @ 7:48
Th - am) 10 @ 7:43, pm) 4 @ 7:47
Fr - am) 10 @ 6:57, pm) 4 @ 7:43
Sa - 10 @ 7:16
Su - 21 @ 6:20 overall avg. w/ 2x10k @ M/1k surge. 37:01/3:23/36:04/3:19 for workout portion. Felt like I had a bunch left in tank. 1:16:25 HM in there somewhere.
Total - 100 miles
M62, 5'11", 174 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 25 - MAY 1, 2022
M - Off
Tu- 5.0 miles (9:12/mi out, 8:45 back)
W - Off
Th- 3 mi warm-up; 3 x 1-mile w/5-min jog recoveries (7:04, 6:57, 6:46); 3 mi cool-down
Fr - Off
Sa - 10.0 miles (8:34/mi out, 8:10 back)
Su - Off
TOTAL: 24.3 MILES
Thursday was my first "workout" in a long while. Nice to see a couple "6-somethings" -- some hope for sub-8 pace for this Saturday's HM.
-----------------
Son of Allen (marathon May 29):
M - 5.2 mi
Tu - 5.2 mi
W - 9.1 mi
Th - 10 mi
F - 3.1 mi
Sa - 20.1 mi
Su - spinning for an hour
Total - 52.7
So cool to see him into serious mileage. Another 20-miler, too. Methinks he will handily beat his old man, ha! He plans to run very conservatively through 20 on marathon day, so I might try to hang with him for a while.
Run well.
M53, 5’6”, 125
M: off
T: 6.25 in 39:47.4 (6:22 overall)…felt good…6:57, 6:40, 6:30, 6:13.4, 6:07.7, 5:48.5, 1:30.8
W: 9.5 at 7:04 overall…GPS lost lock after 4 miles…overall pace likely a little faster than 7:04
T: off
F: 10.5 at 6:56 overall…felt sluggish, but got a little better toward the end…6:59, 6:48, 6:44, 6:39.6, 6:37.0, 6:37.4, 3:10.2
Sat.: 13.13 at 7:00 overall…in the hills…felt sluggish in first seven miles or so…6:59, 6:54, 6:52, 6:45, 6:45, 6:34, 6:24.1, :50.1 to finish
Sun.: 11.25 at 6:50.5 overall…sluggish again, but a decent finish…7:31, 7:11, 6:59, 6:57, 6:59, 6:46, 6:41, 6:33, 6:39, 6:42, 6:25.9, 1:34.1
50 miles
Allen - Very nice work in the workout, and a good sign, too. The higher your top end, the less effort to sustain MP…
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
Upcoming races: Wells 2 Kennebunk Beach 10 miler (5/22), Luv 2 Run Portland 5k
(6/12), On The Run Half Marathon (9/24)
Week of 4/18/22 – 4/24/22
Monday: Off
Tuesday: 7.64 total, workout: 2.1 up, 3 x T mile w/ 60 sec rest (6:29, 6:36, 6:37), 2.4 down
Wednesday: 3.5 (8:44)
Thursday: 8.2 total, workout: 2 up, 6x T K w/ 60 sec rest (did this on the treadmill, so I actually just did 0.65mi intervals to break it up more easily), 2 down
Friday: Off
Saturday: 3.33 (8:28)
Sunday: 10.75 (7:37) w/ 5 x 1'/1' at around 30 min in
Weekly mileage: 33.42 miles
This felt like a good week! Both of the workouts this week were more controlled than last week—a big focus for this week lol. Spent a lot of time focusing on making sure that I was eating enough and doing what I need to do to recover. On the LR this week, I went easier overall pace and then did 5 x 1'/1' with the intention of making the back half of it kinda suck and then just focusing on holding my form together and getting the miles in. The LR actually felt great—I felt like I could have kept going. Ended it though, because I do think that I need to spend a couple more weeks at this volume/intensity before upping anything. This next week is another of the same thing!
Highhoppingworm--gnarly week.
Allen1959--great week for both you and your son. Have fun in the half this week!
Male, 32, 6'1", 166 (or maybe 167...I've been snacking a lot)
Pretty good week for me. Good quality workout on Tuesday, some light 200s on Thursday, then a road 10K yesterday.
mon - 8 easy plus strides
tues - Track workout. 2x2400 - 8:16, 8:13. 2:00 rest, then 5x800 - 2:39, 2:40, 2:40, 2:38, 2:37 w/ 1:45 rest. Once again it was cold and windy for my workout day, but I hit all my paces without too much effort. A solid day.
weds - 5.5 easy
thurs - 3 easy ending at the track for 4x200 with 200 jog recovery. 38, 36, 36, 34. Yikes did those feel hard. 1 mile cooldown.
fri - 3 easy plus strides.
sat - Road 10K. 35:15. Long winded report below.
sun - 10.5 easy long-ish run.
total - 50
YTD - 851
Race report:
Complaining about the weather has been somewhat of a theme for me so let's start there. It's been a stupidly cold, wet, windy, and cloudy April here in MN and yesterday was an apt finale. It was upper 40s with a steady light rain when I left the house around 7:30. I live about 3 miles from the start line for this race and didn't wanna deal with parking, so I took public transit since it was free for racers and I like doing that anyway. I was soaked by the time I got to the train stop and even more soaked when I finally got my bib number. I huddled under our tent with some teammates for about 30 minutes getting colder and colder until warming up, which did help in that department. I held off warming up until 8:30 (race start was 9:00) which I think was the right call because I was getting pretty cold and wet again by the time we started. The rain got lighter as the race went on but didn't really stop until we were done. /endWeatherRant
The race plan was to stay in the 5:30 to 5:40 range for the first half and then try to work down from there if feeling good. I actually felt pretty good in the first two miles which were both in the 5:30s. In the third mile we crossed a bridge into a headwind and then started climbing. By now I was in a pack with 2 other guys and other than that it was pretty sparse. In 2019 this race (the Get in Gear 10K) had about 1700 finishers - this year was about half of that. Anyway, I ended up pulling away from those guys and running somewhat on my own for most of the 4th and 5th mile. My GPS splits for those miles were both 5:40 or 5:41. I was not feeling all that great at this point, so maintaining 5:40 pace felt pretty hard. This was my first time racing a 10K so I was in unfamiliar territory.
Shortly after the start of the 5th mile you do a quick hill up to another bridge and cross the river back towards the start/finish. At this point a guy who I had been with in the first 2 miles made a move and pulled ahead of me. At one point I let him get maybe 5 meters on me but I got back on him and we pushed for the finish. He was still ahead of me with about 200 to go but then I kicked and got him.
I was very happy with how I competed in this one. Last time I raced (a track 5K 4 weeks ago) I let a pack run away from me after the first mile because it was getting hard. I was determined not to let that happen yesterday and I executed it well. I only got passed by the one guy the entire race and I was able to run him down. Time-wise, not gonna lie, I was hoping for better. Even accounting for the fact that it's on the road and the conditions weren't great, I still don't think this race indicated the kind of fitness I'm looking for in my quest for a 5K PR this spring.
Next up: track 5K this Friday. I have a really light week planned so hopefully I will be fresh and can get a better snapshot of my fitness.
M38, 5’10”, low 160s
Upcoming
10k - 5/15
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: 8 @ 6:43
Tu: 8 @ 7:24
We: 8 @ 6:37
Th: 8 @ 7:17
Fr: 8 @ 6:12, Arboretum hills
Sa: 8 @ 7:19
Su: 5 @ 8:15
Total: 53 miles
AverageForFun - Since you asked about DC/NoVa winters on last weeks thread, my view as a runner is that they’re “fine.” Winter weather rarely interferes with running and getting through a winter of running isn’t some heroic endeavor. (I grew up in Michigan where it felt like it was.) Lots of 30s and 40s, not much snow, and it melts fast. (Although a little snow snarls already bad traffic, and once every few years we get a very large snowfall.) It’s not Florida, but we get some sun—it’s not 4 months under the gray dome.
HHW - Congrats on the 100 mile week! They are good for you.
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/August
M - 5.3 @ 8:39 with 8 strides
T - 4.4 @ 8:04
W - 2.2 up, 8 x 400 (73, 74, 74, 75, 74, 74, 74, 72) with 400 jog, 2.2 down, push-ups
Th - 6.3 @ 7:16
F - 4.4 @ 7:52, drills, 4 strides, 8 x 40 m sprints (5.97-6.39), 60 m in 8.55
Sa - 2.2 up, 16 x 200 (first fourteen 35.1-37.5, then 34.3, 30.9) with 200 jog, 2.2 down, pull-ups
Su - 13.3 @ 9:37 (trails, 2,192 ft. elevation gain)
Weekly Total: 50 miles
YTD Total: 857 miles
My running club has an summer-long event with 10 different local courses. There are prizes for fastest times, age grades, total mileage, and a few other things. One of the courses is a half marathon on some steep trails, which I finished today. Since there was so much climbing I skipped plyos and squats this week.
M 49/ 54kg(120lbs)/ 160cm(5'3")
Haven't posted for a few years, but haven't been able to run without injury for the same time. Finally had some consistent injury free weeks and have an actual race to look forward to. I will be doing the Gimhae Mountain 10km on the 19th of June.
For the week of April 25 to May 1:
Mon- 8km at 4:53km pace
Tues- 10.5km at 4:40km pace
Wed- 7.5km at 4:51km pace
Thurs- off
Fri- 5km at 4:47km pace
Sat- 8km @ 4:45km pace
Sun- 12km @ 4:44km pace with 5 150 meter strides
50.8 km for the week and 193km on the bike at Zwift
Feeling pretty good overall. I am looking forward to getting on the track on Wednesday or Thursday for some 1km repeats. The two keys for staying injury free so far has been slowing my runs by about 30seconds per kilometer and doing quite a bit of bike work on Zwift. Getting my weight down definitely helps. It is nice to finally have a race to look forward to. The last two years I have only done 2 "untact" races in order to keep my year streak alive. At least one race a year since 1986. Untact is what Koreans call the virtual races where people just upload their run to the race organizers.
Good to see some familiar names still here. Good luck this weekend Allen and nice week outsiderunner.
thb3bt: Good to see you back at it. Stay injury-free! Is M50-54 age group coming up? Is that a thing where you are?
notarobot: Less than three weeks to the road mile, any goal time in mind? Next month there's a track mile at St John Fisher College -- Open Elite Men for you sub-5 folks, with a $400 first-place prize, and only $15 registration. I was there a few years ago; it's a well-run and fun event on a Friday evening (McMullen Mile).
Sub 6: That was a fast hilly 8 on Friday! Any particular workouts in mind as prep for the 10K?
Carly: Very nice racing, congrats. Overcoming a 5-meter gap in the final mile of a 10K is huge. Heckuva workout on Tuesday, too!
K Dot: Looks like continued improvement. What was your weight when you started up again? Hey, thanks for the encouragement; I'm looking forward to this Saturday's HM!
OR: I see you're back to five runs -- awesome to see that sub-6 on Tuesday! When is the 5K?
HHH: Congratulations on the 100M week! Those workouts are unimaginable to me, wow. Especially in the midst of 100 miles.
Male, 26, 5’9", 130lbs
PRs: Half Marathon: 1:17:53 (2021), Marathon: 2:45:23 (2021)
Next Races: TBD
Future Goals: Sub 1:16 HM, Sub 2:40 Marathon, Sub 17:30 5k
Nothing exciting here. Just running.
Monday 3 Mile 21st birthday run - 7:28
Tuesday PM Run: 8 miles - 7:11
Wednesday PM Run: 10 Miles - 7:20
Thursday AM Run: 12 Miles - 7:04
Friday PM Run: 8 Miles - 7:34
Saturday AM Long Run: 14 Miles - 7:21
Sunday AM Run: 10 Miles - 7:04
Sub 6 - Thank you for all that insight. It seems like winters are nothing compared to what we always had in Ohio, and nothing compared to the weather that many people I know train through in Xichigan.
th3bt - Nice to see you back! Best of success and may you remain in good health...
Allen - The 5k is this Saturday at 9:00. Looks like it could be an OR type of race morning...cool and rainy. Nice how you noticed that I am back to a five-day week. Will see how things go in the coming weeks. My schedule accommodated it well this week.
M34, 5'10/160lbs
PR: M 2:56:53 (Bay State '19)
Next Race: MV Marathon May 21
Very strong week through Friday that nearly turned disastrous. After coming back to my childhood home, I was going down for dinner and slipped on the stairs (in socks, I know dumb). Banged my calf quite bad, but after a tough 36 hours (had to take Saturday off), I was able to go long on Sunday and it got better a I went. Close to 100% now, just a small bit of swelling. Going to be super careful the next 3 weeks.
M: 5.9M @ 7:24 on Central Park roads
TU: Planned Day Off
W: 3x8' with 1:30 rest. Did on the roads, so rolling with some hills in the Park. Paces: 6:11, 6:07, 5:54. Felt comfortable. Did with supershoes so I'd have a second run with them.
TH: 6R@ 8:16 on Bridle
FR: 6.1 @ 7:02 on Bridle. I was definitely hustling so I'd get back to have time for my train and dropped 5 straight sub-7 miles with low HR. Pretty good stuff that that wasn't a harder effort.
SAT: Unplanned day off, resting calf
SUN: 19.6 @ 7:06 ft. Tracksmith crew. I ran the first 9.5 with the group at sub-7 pace, and then ran on the dirt easy for the remainder. Reined in the pace a bit and it got hotter and I ran out of water (water fountains not on either). Felt great though definitely dehydrated by end.
Male, 28, 6’4”, 151 lbs
PRs: 4:54 Mile, 16:56 5k
Races - 5/7 hilly road 5k, 5/19 gravel 5k, 5/29 Open Water 1mi swim
Mn - 8 @ 7:15s
Tu - 3200 2x8000 4x400 + WU/WD = 10
Wd - 8 @ 7:30s
Th - PM: 8.75 @ 7:55s
Fr - 6.5 @ 7:25s
Sa - AM: 5k in 17:58 + WU/WD = 7, PM: 4 @ 7:55s
Su - 5 @ 8:00s
Total Run - 57, Swim - 0
Tu - 11:35 (3'), 2:46(90s) 2:45(2'), 78 81 79 77 (2:15s rec)
Th - Drove to pool after 5AM wakeup and lifeguard never showed so went home and back to sleep. Need to start swimming 2-3 times a week for my race at the end of the month.
Sa - 17:58 for 13th place, ~150' of gain total which was all on the back half (equal downhill first half). Didn't feel great, best takeaway was the final stretch where it was me and two others, I threw in a surge to catch up with about a quarter to go (I was 5m behind) then 15s later a final kick where all three of us were sprinting, got 1 but the other got me. Of course the results show me behind both of them because the one who I just barely beat started a half second behind me.
General - Started wearing a new pair of trainers (Kinvara 12) this week because my two current are over 600 miles (Rincon, Wave Rider) and I've had some pretty rough knee pain on a few runs. Not sure what to make of it but might have to ditch the kinvaras and hope it is only that. Bailed on my LR Sunday because of the pain, it is sudden and intense then low level residual for awhile before it goes away (then repeat). Don't quite know the trigger of the intense and debilitating part, my guess is a certain angle of push off (slight change in direction?, cantered road?). Some sporadic pain while not running in those shoes as well (but after I started using them), including on the first bit of the race, not that it slowed me down there. Such is the life of a runner, something always hurts
Hi all - quick check-in because I am slammed with work and life, but didn't want to ignore the thread.
AverageForFun - I'll echo Sub-6. DC winters ae very runnable - there are a few exceptions where things are iced over, but even then you can often work around that if you are a mid-day or afternoon runner. My issue is that I am a morning runner, and so often things will be iced over in the morning, thaw for the day, and then refreeze overnight. If I was more flexible in my running times, I could run outside every day in the winter.
I have two weeks to post:
Female, 47, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Upcoming race entries:
Garry Bjorklund Half (6/18)
Week 1:
63 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 1600, 1200, 2x800, 400, 2x200 in 6:53, 4:56, 3:14, 3:11, 91, 44, and 45 Recoveries were 4:50 after the 1600, and between 2:4x and 3:0x after the 1200 and 800s. Full recovery after the 400s and 200s. Followed with leg strengthwork and 500 yards recovery swimming.
W: 8 miles very easy (9:57), upper body weights/core and then 4 miles easy (9:30) plus drills and strides.
Th: 90 minutes pool-running and streaming yoga.
F: 12 miles, including 2x2 miles in 14:07 (7:08/6:59) and 13:43 (6:54/6:49) with long recovery in between (swapped shoes). Followed with leg strengthwork and 500 meters recovery swimming.
Sa: 8 miles easy (9:59), streaming yoga, and 4.5 miles easy (9:41) plus drills/strides.
Su: 14 miles progressive, split as the first 5 miles averaging 9:44, next 4 averaging 8:22, and next 5 averaging 7:44 (and then a half-mile cooldown). Followed with leg strength work and 500 meters recovery swimming.
Week 2:
40 miles running, 3 hours pool-running, and 500 yards swimming.
M: 90 minutes pool-running and streaming yoga.
T: 11 miles, including a track workout of 2x1200, 2x800, 400, 4x200 in 5:04, 4:57, 3:13, 3:09, 91, 44, 44, 45, and 45 Recoveries were between 2:2x and 3:0x for the 1200 and 800s. Full recovery for the 400s and 200s. Followed with light leg strengthwork and 500 yards recovery swimming.
W: 8 miles very easy (9:45) plus drills and strides.
Th: 90 minutes pool-running and light upper body weights/core.
F: 7 miles, including 1600m uptempo (6:53) and 8x100m with full recovery - all in 22-23 seconds.
Sa: Off
Su: 3 mile warm-up; Broad Street 10 Mile Run in 1:11:40, and then a 1 mile cooldown.
Raced Broad Street on Sunday, pacing it as the first mile in 7:30, miles 2-8 all around 7:10 (I missed a lot of mile markers due to having to concentrate on staying on my feet), and then miles 9-10 in 7:00 each. So nearly a minute per mile slower than the last time I ran this in 2019 (and this was an all-out effort, not a "tempo"/half-ass race). But despite that, I was decently happy - with my current balance/coordination issues navigating crowds and downhills are both big challenges, and those two things define Broad Street. I have a lot more confidence in my ability to stay on my feet while running as a result of this race. Now I just need to get fitter.
hhw - nothing like hitting the triple digits, impressive two workouts
Allen1959 - seems like this are going well for you, hitting sub 7 miles reps is great
outsiderunner - glad you are healthy nice progressions
CarlyRaeJepsensMalort - nice job in the 10k
notarobot - those 400s are a good sign for your road mile coming up. I'm thinking about hopping in a track 1600 next friday, though out of shape. Don't let all those club races mess up your training, you should train through some of them (as you might have done here on sunday)
AverageForFun - Nothing wrong with getting good miles in for a few weeks after a big race
Darkwave - glad you are happy with your Broad Street, looked like a good race this year with perfect weather.
M 24 6'0" 165lbs
PBs - Mile: 5:05 (1/22); 5k: 18:06 (1/22); Half Marathon: 1:24:42 (3/22)
Race Calendar: 5/29 5k race; 6/11 10k race; 6/24 Mile race; 7/24 5k race
2022 Goals: 1:19:xx Half Marathon; 34:xx 10k; 16:29 5k; 4:40 mile
4/25 - 5/1
M - 5 mi @ 8:31, 4 x strides
T - 5 mi with 2 x 800, 600, 400, 200 (1:00 rest) (2:44, 2:01, 76, 32, 2:41, 1:58, 72, 29)
W - 3 mi @ 9:05
R - 4.3 mi @ 8:40/mi 4 x strides
F - 5 mi with 3200 (2:00), 6 x 200 (1:00) (11:57, 33, 36, 36, 34, 34, 33)
Sa - 8 mi @ 8:13
Su - 7.9 mi with 1600, 800, 5 x 400, 2 x 200 (1:30 rest) (3:00 between 200s) (5:39, 2:40, 72, 76, 76, 77, 72, 27, 29)
Pretty new to running (only started last November), so any feedback/thoughts on my training super welcome!
Sunday's workout was supposed to be on the Tuesday of this week, but had to move it up because I was backpacking early this week
thebritisharerunning wrote:
M 24 6'0" 165lbs
PBs - Mile: 5:05 (1/22); 5k: 18:06 (1/22); Half Marathon: 1:24:42 (3/22)
Race Calendar: 5/29 5k race; 6/11 10k race; 6/24 Mile race; 7/24 5k race
2022 Goals: 1:19:xx Half Marathon; 34:xx 10k; 16:29 5k; 4:40 mile
4/25 - 5/1
M - 5 mi @ 8:31, 4 x strides
T - 5 mi with 2 x 800, 600, 400, 200 (1:00 rest) (2:44, 2:01, 76, 32, 2:41, 1:58, 72, 29)
W - 3 mi @ 9:05
R - 4.3 mi @ 8:40/mi 4 x strides
F - 5 mi with 3200 (2:00), 6 x 200 (1:00) (11:57, 33, 36, 36, 34, 34, 33)
Sa - 8 mi @ 8:13
Su - 7.9 mi with 1600, 800, 5 x 400, 2 x 200 (1:30 rest) (3:00 between 200s) (5:39, 2:40, 72, 76, 76, 77, 72, 27, 29)
Pretty new to running (only started last November), so any feedback/thoughts on my training super welcome!
Sunday's workout was supposed to be on the Tuesday of this week, but had to move it up because I was backpacking early this week
What is your athletic background? I would guess football (soccer). Looks like you have some serious speed but are aerobically underdeveloped. You should mix in tempo work instead of just intervals. Something like 5-7k @ 3:45/km pace or 3x1.5mi at a little faster with 60s recoveries. You could also add in a long run at least every other week, build up to 90 minutes. Only 1 week to go off of so you may already be doing these.
RunnerSam wrote:
... hitting sub 7 miles reps is great
... he says with tongue firmly implanted in his cheek, ha! But, yeah, it's all relative. A couple years ago I was lamenting 6:05s for the same workout. In my 40s, upset with 5:25s. Aaargh.
Several months ago my 34-year-old son and I were at a similar fitness level. But suddenly of late he's seeing big gains. He cruised through 8 miles the other night at 6:40 pace.
Being able to run five or six days a week, versus three, is huge.
When he was 14 and I was 42, we were both shooting for sub-17 for 5K. I was closer than he was, but I recall he could fly past me during short steep hill-sprint repeats.
I was amazed that even by 42, my leg speed had decayed so much.
And speaking of aging, do you recall "Coyote Montane" who was posting here a couple years ago? At 64, he ran 3:00:18 at Boston this year. Wow!
My athletic background is in tennis & climbing. Definitely hit the nail on the head on the aerobically undertrained bit--working to up my volume & do some more threshold/tempo work. Appreciate the insights!