M53, 5'6", 123
A cold week of running...and some wind, too...
M: off/rest (post-race)
T: off/rest
W: 9.5 at 7:07 overall
T: 11.75 at 7:13 overall...cold and windy...felt surprisingly good
F: off
Sat.: 9.25 at 7:05 overall...a very good feeling run...a cold morning...7:54, 7:44, 7:25, 7:07, 7:00.3, 6:53.7, 6:48.7, 6:41.1, 6:25.0, 1:33.0...rolling
Sun.: 10.25 at 6:53 overall...cold and windy...7:37, 7:33, 7:09, 6:54.2, 6:55.0, 6:46.6, 6:41.5, 6:31.6, 6:27.1, 6:27.3, 1:34.8
40 miles
Still thinking about what to race next. Kinda like the idea of another half...so much less of an assault on the body (in both training and racing)...
A Happy Thanksgiving to all!
Male, 32
PRs: 2:14, 4:51, 17:17, 36:17, 1:19:48
Upcoming races: indoor mile TT on 11/22, Turkey Trot 5k on 11/24, 5k on 12/10
Goal: 16:XX on 12/10
M - 5.4 @ 7:44 with 8 strides / 4.7 @ 8:06
T - 4.3 @ 8:05 / 1.3 up, 8 x 400 (74, 72, 73, 74, 74, 73, 72, 68) with 400 jog, 1.1 down
W - 10.2 @ 7:59 (1134 ft. of elevation gain)
Th - 5.4 @ 8:02 with 8 strides / 4.3 @ 7:57
F - 5.4 @ 8:05 with 8 strides
Sa - 2.3 up with 4 strides, 2 x 1200 (4:00, 4:07) with 400 jog, 3.7 down
Su - 5.7 @ 7:58
Weekly Total: 60 miles
YTD Total: 1671 miles
I planned on 4 x 1200 on Saturday, but struggled hard during the 2nd interval so I stopped and cut my losses. There's no sense in trying to muscle through that when I have two races in the next few days.
OR - Not loving this cold wind. Got to the Mall this morning, and that was not fun
M38, 5’10”, low 160s
Upcoming
Maybe something in December
11/2023 - JFK 50 (a goal)
Road bests | 2022
5k 15:20 (2006) | 16:14 (C Blossom split)
10k - 31:15 (2008) | 32:51 (CB split)
10M - 51:52 (2009) | 53:14 (Army 10)
Half - 1:09:01 (2009) | 1:12:07 (RnR DC)
Full - 2:25:14 (2019) | ∅
Mo: 8 @ 6:12 (41, few clouds)
Tu: 8 @ 5:41 (44, some lt rain) tempo?*
We: 8 @ 6:46 (51, cloudy and breezy)
Th: 8 @ 7:17 (44, breezy)
Fr: 6 @ 7:05 (48, few clouds) last 2 stroller
Sa: 10 @ 6:24 (34, cloudy)
Su: 6 @ 7:58 (34, windy)
Total: 54 miles
*Wasn’t planning a workout, but got rolling the first mile and fell into something of a tempo run: 6:12, 5:50, 5:41, 5:35, 5:32, 5:37, 5:33, 5:28
Got lazy about doing a Turkey Trot.
There’s a good one in Alexandria, but not this year. Will look for something in December; it would be nice to get one more race in before the winter lull.
Decent-ish week until I came down with a bit of a cold or virus of some sort this weekend.
M - 8 easy
T -
Whoops. Hit the submit post a bit early.
M - 8 easy
T - 7 medium + 5 easy
W - 4 wu/cd + 200, 400, 600, 800, 1k, 1k, 800, 600, 400, 200. Wasn't very good but wasn't very bad either.
33.9, 67.9, 1:49, 2:29, 3:08, 3:04, 2:26, 1:45, 67.4, 30.1
T - 7 easy
F - 5 easy, getting sick
S - off, sick
S - 5 easy, getting over sickness?
I'll probably try to tune up tomorrow with a light effort then send the sub-17 attempt Thursday. Fingers crossed.
Female, 48, 5'4", 107
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Recent best times: 5K in 21:08, 10 Miles in 1:11:40, half-marathon in 1:34:05, Marathon in 3:24:40
49 miles running, 5 hours pool-running, and 500 meters swimming.
M: 90 minutes pool-running
T: 11 miles, including 6x800 in 3:31, 3:30, 3:25, 3:21, 3:20, 3:18; recoveries of 2:3x-2:5x after. Followed with leg strengthwork.
W: streaming yoga and 10 miles very easy (9:49) plus drills and two strides.
Th: 90 minutes pool-running and upper body weights/core
F: streaming yoga and 10 miles easy (9:41) plus drills and two strides.
Sa: 17.5 miles, with 4, 3, 2 miles at marathon effort and 1 mile a bit faster, with 1 mile easy between each. Paces were 7:34 for the 4 miles, 7:31 for the 3 miles, 7:36 for the 2 miles, and then the last mile in 6:59. Followed with leg strengthwork and 500 meters recovery swimming.
Su: 2 hours pool-running.
If you're wondering why I did a marathon workout on Saturday, it's because I'm entered in the Houston Marathon (8 weeks out). I'm taking a similar attitude to Chicago - training for a marathon for the heck of it and then I'll decide whether to run the race when I get closer.
I entered Houston before I got Covid, which means that I ended up starting this shortened training cycle even later than I'd planned.
OTOH, Saturday's workout was really surprising - it feels like my fitness is picking up pretty close to where it was before Chicago. So we'll see how this goes.
45M, 5'10 with unappealing "dad bod" (haven't weighed myself in ages)
This week's training goal: Run 100 minutes each day in singles at sub 145 HR. I almost made it but got terrible sleep one night so settled for 60 minutes and picked it up the last 30 minutes (kinda). Most of the week was on the treadmill due to brutal windchills and icy surfaces although this weekend I got back outside.
Side note: The last 2 days (including today - Monday), I've run entirely by feel after several days of watching HR closely. The "by-feel" days were slightly lower HR and faster paces (higher power on Stryd as well).
Another note: HR / pace is wayyy more "impressive" on the treadmill because I just keep it flat and there is of course, no wind or air resistance to overcome.
Mon - Treadmill 11.99 miles @ 8:21 (119 bpm)
Tues - Treadmill 12.32 miles @ 8:07 (123 bpm)
Wed - Treadmill Progression 60 min @ 7:14 (144 bpm)
Thurs - Treadmill 13.02 miles @ 7:41 (133 bpm)
Fri - Treadmill 13.15 miles @ 7:37 (132 bpm)
Sat - Outside 13.16 miles @ 7:36 (143 bpm)
Sun - Outside 13.68 miles @ 7:19 (141 bpm)
Total Duration 11:00
Total Distance 85.6 Miles
Male, 29, 6’4”, 148 lbs
Goal: Pace wife to 2:53-2:55 at Philly
Mn -* AM: 3700yd swim, PM: 5 @ 7:45s
Tu -* 3x1mi @ GMP + WU/WD = 7.75
Wd -*^ 8.5 @ 7:30 + 4x10s Hill Sprints
Th - 7 with 1600 @ 6:35
Fr - Off (Train in for Packet Pickup)
Sa -* 4.5 @ 7:35s
Su - 5min WU then Philly Marathon
Total - 60
*included Strides/Hill Sprints
^included Strength Work
Pacer Report:
PreRare - Coming off of triathlon season I was unable to put in the mileage, workouts or races which suggested I was in shape to run a half decent marathon (lets say within 5 min of my PR). After my last HM I decided I would run Philly to Pace my wife rather than race myself. She had a great build up last year but ultimately cut her season short to do hamstring (iliopsoas) pain. This year she had a lower mileage build up with more strength and cross training. Comparisons between the two builds were many, and results mixed:
2021 - 5k 17:46, 5M 29:35, HM 1:22:00 (many 70mpw, max of 80)
2022 - 5k 18:04, 5M 30:01, HM 1:21:27 (many 50mpw, max of 66)
Same races for the three.
Based on her HM, workouts and mileage her goal was 6:35-6:40 pace. In the week before the race we got a group of 8 of us (7 of our club members and 1 college teammate) who all wanted to start at the same 6:35-6:40 pace (2:53-2:55). Some should have been in better shape and would try to negative split, others were just going to hold on.
Race:
We met up at the start and all stuck more or less together for the first half then broke into groups and dispersed in the later miles. I acted as a mule/windbreaker/pacer for my wife, carrying gels, salt tabs, and a water bottle with Maurten 320 drink mix that she sipped on throughout. The first few miles the GPS is unreliable due to city buildings so it was tough to gauge how fast we were going or should be. We started behind the 3 hour pacer, and a huge group following him. We suspected that they went out too fast but they also started ~10s ahead of us in the corral. We had to work to get around the group by mile ~3. I'm not sure if I've ever been around so many people in a race outside of college cross country.
There was an impressive amount of people ahead of us in the first 10k and as a group we spent a good part of the early miles passing people. Passing always gives a bit of a boost but we did an OK job not getting carried away with the pace. Everything was going well, we had a lot of friends/former teammates out on the course cheering, we didnt over-do-it on the uphills, we grouped up when the wind was blowing hard. I knew by about halfway that I wouldnt be running with everybody through the finish line. I just concentrated on taking the wind when needed and making sure MrsRunnerSam was getting regular fuel. Once we got to Kelly drive (final out and back section starting at mi ~16) I was struggling to keep up, around mile 19 I took on one last windy section, let MrsRunnerSam take one last drink of Maurten then fell back. I ran ~7:45 pace from mile 19 on, I acted as the 'sag wagon' for keeping anybody in our group who fell off under 3hrs (none fell off that bad).
Finishing times for our group were 2:50* 2:50^ 2:50* 2:52* 2:52* 2:57* 2:59^ 3:01^. *PRs, ^People just pacing. Everyone had a great race, only one really fell off but still kept it together for a solid time (the 2:57). I didnt know how the race was playing out in-front of me so I was pretty excided to get to the finish to find out, I was just happy nobody fell off to go over 3. MrsRunnerSam managed 2:52:34 via 0-10k 6:36 pace, 10k-HM 6:29 pace, HM-30k 6:35 pace, 30k-M 6:37 pace for 6:34 total pace. Besting prior PR of 2:59:53 by quite a bit.
Nutrition:
Mrs: Gels at 7 and 22, about 160kcal of maurten between mi 5-19, I only had a gel at 6, and a salt tablet at ~21.
Post Race:
We ditched out clothes at the starting line so had to walk the mile back to the car in shortshorts+ singlet and the aluminum(?) foil blanket, ~34F and windy so it was slow and cold. Looking forward to taking most of the next two weeks off then training for Boston.
Shout-out to TheStoneCutter who was out there and cheered me on
RunnerSam -- Wow...
2:52 is a pretty incredible time. Non-ideal race situation too. That's just nuts...
No doubt a great effort. Many congrats.
Tell the Stone Cutter that we miss him. He needs to come back…
Male, 26, 5’9", 129lbs
PRs: 5k 17:47 (2022), Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: Boston Marathon
Future Goals: Sub 1:16 HM, Sub 2:40 Marathon, Sub 17:30 5k
Miles = 58.2 Miles
Elevation Gain = 1,176
Just easy running this week. Started a new part time job bartending and working at a brewery. Legs more tired than usual now but it won't affect any of my key runs or double days. A little more treadmill work this week, just ready to keep grinding. Took Saturday and Sunday to do about 4-5 hours of hiking.
Monday -PM Run: 4 Miles - 7:55
Tuesday - PM Run: 8 Miles - 7:33
Wednesday - PM Run: 8 Miles - 7:15
Thursday - PM Run: 8 Miles - 7:25
Friday - PM Run: 8 Miles - 7:49
Saturday - PM Run: 10.2 Miles - 7:23
Sunday - PM Run: 12 Miles - 6:50
Goodluck to everyone at their Turkey Trots!
OR - Half is a fun distance
notarobot - Use that momentum from the mile for the Turkey Trot! cutting the 1200s short looks to have worked out for you
Sub 6 - Enjoyed reading some of your Boston M experience on a different thread
statfanatic - goodluck beating your brother, I put you at 16:20s!
darkwave - Good news about Houston!
BHV - Solid week, maybe throw in some strides when you are outside to mix it up!
AverageForFun - It might take a few weeks to get used to being on your feet all the time if you are not used to it, it should pass though.
On my 'pacer report' I realized I didnt mention my time, but I finished in 2:59:22. I half expected to see Stone but I was mostly by him before I realized it was him, I'm guessing he still reads up on the weekly post but we certainly do miss him.
Happy Thanksgiving all!
RunnerSam - Great pacing job, and huge congrats to your wife and the others in your group for some seriously great marathoning.
Sub 6:00 - Nice tempo workout. It's always nice when your body lets you ease into a faster run.
darkwave - Good long run!
Des Linden: "The entire sport" has changed since she first started running Boston.
Ryan Eiler, 3rd American man at Boston, almost out of nowhere
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Matt Choi was drinking beer halfway through the Boston Marathon
2024 College Track & Field Open Coaching Positions Discussion