Very rainy and windy week.
Mon - 14.5 Miles @ 8:22 (137 bpm)
Tue - 14.5 Miles @ 8:02 (140 bpm)
Wed - 14.5 Miles @ 7:31 (148 bpm)
Thurs - 14.5 Miles @ 7:56 (147 bpm)
Fri - 14.4 Miles @ 8:17 (136 bpm)
Sat - 14.5 Miles @ 7:26 (161 bpm)
Sun - 15 Miles @ 8:02 (136 bpm)
Total Miles - 102.2
Total Vert - 2964 ft
Added a 1600 race with coworkers to the schedule on 5/24.
Goals: Sub 5:30 1600, Sub 17 5K
Mon: 4.2 @ 8:39
Tue: 4.3 @ 8:50
Wed: Rest
Thu: 5.1 w/ 4x400 at 81/82, 3 min rest
Fri: 5.3 @ 9:53
Sat: Rest
Sun: 7.1 @ 7:35
Total: 26 MI
Got the coworkers riled up to do a mile time trial, should be fun but I have no idea if I'm capable of 5:30 with how difficult those 400's were. Sticking to my core/strength/mobility stuff and had a great progression "long" run today.
BHViking, when do you run to fit all that in? Impressive volume.
Kind of a sketchy week. Aggravated my calf doing quick 300s on on Tuesday. Feels better now but was a bit touch and go. 300s @ 800 or faster pace were interesting.
Was solo with my two youngest this weekend so planned day off Saturday.
Race next Saturday.
M - 6 @ 7:50
T - 7 as 2 up + 1.5 @ 5:40 + 5x300 @ 42.2/42.7/42.5/43.5/44.5. Hurt calf last 50 of 5th on and jogged it in. Canceled 6th.
W- 6 @ 7:35
Th - 6 @ 7:14
Fr- 8.5 as 3 up @ 7 + 3.5 @ 5:34 + 4x200 @ 29/32/29/31 + 1 down. Just testing calf on 200s. Felt clear.
Sa - off
Su - 9 @ 6:45. 6:20s towards end.
Total - 42.5 miles
M35, 5’10/155
Recent: 1:20:53 HM, 2:57:30 F
Upcoming: 5K June 9, 4-mile July 4,
Solid week, though pushing longer run (with some tempo) to tomorrow due to timing:
M: 6.5M @ 7:56
TU: 6.3 ft 15x200 @ mile pace (38) with close to equal rest - 40 seconds walk/jog, done on a tight 320m outdoor track with chaos around, felt good
W: 6.5R @ 8:55 first half with wife
TH: 6R @ 8:46 first half with wife
F: 6.9 ft. 5x1000 with 1’ rest at threshold, average 3:41pt, felt pretty comfortable, building back up on these
S: 6R @ 8:08
SU: 5.5R @ 9:38
Solid week with 2 workouts. Next week going to do 200m hills and 800m threshold (7 reps) and tomorrow I’ll get a 3-4 miles at threshold to close out my run.
Female, 49, 5'4", 106
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 1:10:19, half-marathon in 1:33:20, Marathon in 3:24:40
Next races:; Brooklyn Half ?(May 20th) (may just run this one at moderate effort); Gary Bjorklund Half in June
55 miles running, 1000 yards swimming and 3 hours pool-running.
M: 90 minutes pool-running.
T: 10 miles, including a track workout of 6x800, split as 3:16, 3:15, 3:17 with 2:30 recovery between each, then a 5:00 recovery, and then 3:13, 3:13, 3:14 with over 3 minute recoveries after each. Followed with lower body strengthwork and 500 yards recovery swimming
W: Streaming yoga and 10 miles very easy (9:30) plus drills.
Th: 90 minutes pool-running and upper body weights/core.
F: 10 miles, including a 6400m tempo in 27:47 (7:01/6:59/6:58/6:49) plus 4x200 in 48 seconds each. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10.5 miles (9:18), followed by drills/strides and streaming yoga.
Su: 14 miles progressive, split as the first 4 miles averaging 9:31, the next 6 miles averaging 8:21, and the next 4 miles averaging 7:56 pace. Followed with leg strengthwork and 500 yards recovery swimming later.
This was a bit of a rough week - my asthma acted up on Tuesday, so I modified the workout by lengthening the recoveries and also stopped after the minimum of 6 reps.
It's also starting to warm up in DC and I'm not acclimated yet, so I had to back off of my paces on Sunday to keep the run in the proper effort level. Usually I try to prep for the summer by doing some sauna sessions (15-20 minutes at 180 degrees) in March and April, but I've neglected those in the last few weeks, and now I'm paying for it. Noted for next year.
Next week is the Brooklyn Half. I'm really just going up there to snag an automatic qualfier for the 2024 NYC marathon. Since I'll be 50 then, my qualifying time is 1:49 for a half. I can hit that time without racing all out, and so I'm debating whether to race Brooklyn or just do a workout of some sort within the race to get me to a 1:44 or so. I'll probably make my decision the day before. I've got a big party to go to on Thursday night (20th reunion for a club I used to be a regular at) and a lot depends on how I feel after that.
M39, 5’10”, low 160s
Road bests | 2023
5k 15:20 (2006) | 16:10 (split)
10k - 31:15 (2008) | 32:21 (split)
10M - 51:52 (2009) | 52:31
Half - 1:09:01 (2009) | 1:10:36
Full - 2:25:14 (2019) | .
Upcoming
5/21 - 10k
10/8 - 10 mile
10/29 - 50k
3/16 - Half
Mo: 8 @ 7:52
Tu: 8 @ 7:05
We: 8 @ 6:23 , 5 x mile*
Th: 5 @ 8:06
Fr: 9 @ 6:52, brief track workout**
Sa: 5 @ 7:56
Su: 7 @ 6:38, brief bike trail workout***
Total: 50 miles
*5 x mile on bike trail with 2’ jog rest in 5:15, 5:11, 5:15, 5:11, 5:06. Almost canned this workout during the warmup, then again at the start of the second rep, but worked out all right and glad I didn’t.
**1600 (5:05.6), 400 jog, 1200 (3:50.0), 300 jog, 1200 (3:49.3). Planned to do more 800s and 400s, but hot/thirsty (80 + 61, plenty of sun, not acclimated), and gave myself the excuse that it was smart not to push my ankle. (And it was smart.)
***2E, 2T (10:51), .75 jog, 4 x .25 (71, 73, 74, 74) with .25 jog.
After next week’s 10k I’m going to ease up until everything is healthy. A month ago there were several inflamed tendons in my feet/ankles, but now problems are concentrated in the left posterior tibialis. Nothing too bad I think, but don’t want it to get worse.
Male, 33
PRs: 28.6, 60.5, 2:14, 4:51
Upcoming races: 800 on 6/4, mile on 6/9, 800 on 6/24, 1600 on 6/27, 800 on 7/22
M - 4.3 @ 8:14, gym including 3 x 8 squats (115, 120, 125 lbs.)
T - AM 4.3 @ 8:28 / PM 1.6 wu, club relay workout (8 x ~450 m on grass @ ~5:35 with ~1:45 rest), 1.3 cd
W - 8.7 @ 8:34 on trails (including 3 or 4 miles of tempo effort on non-technical sections)
Th - AM 4.3 @ 8:28 / PM 2.1 wu with 4 strides, 100, 200, 300, 200, 100 at 400 pace (15.6, 29.2, 44.3, 29.0, 15.1) with 5-8 min rest, gym including 3 x 10 squats (115, 120, 125 lbs.)
F - 3.1 wu, 2.0 @ 6:06, 1:36 recovery, 1.0 @ 5:55
Sa - 7.1 @ 8:20
Su - 2.2 wu with 4 strides, 8 x 600 (2:01, 2:02, 2:02, 2:01, 2:02, 2:01, 2:02, 1:55 (~81/34)) with 200 jog (1:08-1:14), 2.0 cd
Weekly Total: 51 miles
YTD Total: 821 miles
Thursday's 400 pace workout was fun. The slow 100s suggest that my starts are not great, but the 200s (and most of the 300) felt really smooth. I hope that means I'll be able to break 60 at some point this summer.
Male, 29, 6'4", 154 lbs
Races: 5/18 5k, 6/3 5M
Mn - AM: 3200yd swim, PM: 8 @ 7:50s + 6x10s Hill Sprints
Tu - 3200T 1mi T + 6 Strides + WU/WD = 7.5
Wd - 8.75 @ 7:25s
Th - AM: 3250yd swim, PM: 7.25 @ 8:50 (hilly trails)
Fr - 8x0.5 w 60s rest + WU/WD = 8.75
Sa - 7 @ 8:20s + 4 Strides
Su - 13 @ 8:05s
Total - 60
Tu - 11:53 reverse 3200m on the track, 2' rest then 5:59 on the roads
Th - 2:51 2:49 2:56 2:47 2:51 2:47 2:52 2:51 on the roads, odds were slight net uphill and evens slight net downhill
M 30 5'9 175
Trying to get some miles in and decide what I want to start training for. I donated blood tuesday and the rest of the week was a struggle. Hopefully get back to normal this week. This week will put me over 1000 miles since I started running again 🙃
M- run 3.4 easy
T- run 5.8 with 400/800 fast
W- run 2 easy
Th- run 6 hills
F- run 2 easy
Sa- run 7
Su- run 3
Total 31
Male, 23, 6', finally lanky enough to wear split shorts without chafing
Started running in late 2019; PRs: 6:11 mile (2022), 21:37 5k (2022), 1:14:45 (hilly+windy) 15k (2023)
Goals: Focus on consistency, volume, & aerobic work, see what happens in a few months. Got a 3.5 mile road race 6/10.
M -- 4 ez. Summer weather has arrived!
T -- AM: 5 steady with a friend // PM: 2 ez, including 4x 15" hill sprints
W -- 10 total, including 3x[4x400 (200 jg)] + 800m M
Th -- 0
F -- AM: 2 // PM: 7 hilly w/ 6 strides
Sa -- 9 total, including 3 mile threshold + 6x 20" hills. Avg 7:42 in heat + humidity.
Su -- hilly 10 in 91:30, felt good the whole time but especially the second half
Total: 49 miles (`7:20 total time)
Good week. Intended to run in the evening on Thursday, then found out I'm getting laid off at work, so I had a bit too much on my plate to get out the door haha. Otherwise, excellent week (training-wise, at least.)
W: 5:30 AM start had me reeling a bit, but was happy with how these felt. 4x 100m on/off strides, 400m jog, then 3x[4x400 (200 jg)] with 400m jog after each set, then closed it with 800m @ M pace to flush the legs (4:01). 400 sets were supposed to be @ 5k, 3k, and 5k, respectively, but I had trouble finding a gear other than 1:44-48 without feeling like I was slamming on the breaks. Workout came pretty easy, got good work in, 6 miles total work. Set 1 avg'd 1:47, set 2 1:45, set 3 1:47. 200 jogs all ~70-75", 400 jogs all ~2:30.
Sa: 3 mile threshold, 6x 20" hills. Postponed to like 2 PM because there was supposed to be a cool, light, rain. Weather channel lied to me, it was nearly 80 degrees, 96% humidity, and sunny as hell. Ran the tempo off pure effort, didn't look at my watch until I finished, so I was shocked to see I'd averaged the same as a few weeks ago (when it was 38 degrees). Guess the fitness is beginning to arrive! Split 7:44/40/39. Hills felt decent.
Sunday's LR felt great, barely sore today. Now I just gotta keep this ball rolling.
Next Race: 1600 on Wednesday
M: 30min run + 70min bike + strength
T: Drills and 4x flying sprints + strength
W: 40min run + 70min bike + strength
T: 30min run + 70min bike + strength
F: 30min run with 5x1min on/off at mile effort, 5min jog, 2x30sec at 800 effort with 90sec jog+ strength
S: Bouldering + Biking
S: Gardening
Total - 130min (17 Badger miles)
Coaching Update: Great meet last week. 10/13 distance runners PR'ed and had 3 girls sub 6 and 3 boys sub 5.
Male 27 years up coming races : a mix of 1500, 3000, and a (hopefully) a fast 10 k before july.
PR :
1500 m : 4min16
3000 m : 9min05
10 k : 32min59
I ran 49 miles last week
Mon
Tue : VO2MAX WORKOUT Track 4*800 m 1min30 rest @ 5k pace (split 2min29, 2min32*3) + 5*500 m (split 1min31, 1min32, 1min34, 1min32) 1min10 rest + 4*400 m @ 3000 m pace 40 sec rest ( split 1min12 *3 + 1min11).
I have mixed feeling for that workout. I wanted to run the 800 m faster but my legs were a bit heavy. Fortunately after the longer interval my body got used to the speed. I felt way better on the 400 m interval.
W 50 min easy
Thursday medium run 15k, 1h10 easy over hilly terrain
Friday Off
Sat : Threshold interval 2*3000 m one minute rest @ tempo split : 10min30 *2 + 8*400 m @ threshold / 10 k pace with 30 sec rest 1min16 / 1min17 + 3*300 m with 100 m jog rest FAST (48 sec for all effort).
My best workout of the week. I hit exactly the pace I wanted to follow. The last stretch of the 300 m interval was really hard, my quads and even my biceps were burning but I kept the exact same split.
Sun 1h easy
Haha should have known that question was coming. I just wake up at 5, running by 5:30, home by 7:30, quick shower, protein shake on the drive to work, work at 8:00.
BHViking - Glad you are holding up!
Bleh - A little race day magic should help you out in the mile
hhw - Glad the calf tweak was just a blip
Thoughtsleader - 200s at mile pace with only 40s rest sounds pretty rough, nice threshold workout
darkwave - Best of luck at the half, even if you end up taking it easy. The recovery from thursday might feel different than 20 years ago!
Sub 6 - It's always something hurting as a runner, solid workouts this week
notarobot - Some serious splits from your thursday workout, nothing like breaking 30s/200 during a workout
Jcanon - glad you are back at it
JerryMiznerApologist - Sorry about the work situation, glad the running week was a success
Pewow - best of luck in your mile tomorrow, glad the team is running well
Hillyguy - solid workouts
Also just aggravated a calf. That makes 3 of us.
BHViking wrote:
Also just aggravated a calf. That makes 3 of us.
Hopefully the young one calms down as it grows to a fully mature cow.
BHViking: Just an insane amount of running, and strong climbing too, hoping the calf clears up quickly
Blah: Good luck in the 1600. Sub goal 1600 pace for 400 meters without much prep can feel pretty damn hard. I imagine now that you've touched on it, you'll feel much smoother
HHW: Hoping you dodged a bullet! Def can slow down those 300s a bit I think as you noted in another thread. If you're trying to get sub 2:03 or even sub-2, 42s is moving for 300 repeats
darkwave: g/l in Brooklyn, weather looks favorable if the rain holds off
Sub-6: seems like you'll be able to put together a nice 10K despite the various issues
notarobot: Solid week, lot of quality, and if you can run 44.3 mid-workout, I'd like to think a sub-60 is in the bag (unless you're really poor off the line)
RS: good luck in todays 5K and a solid week, i will probably do the exact same workout as you did on Friday tomorrow, though might hold to 7 reps
- On the workout, it was such chaos there, I just treated the 200s like extended strides and made them hard but doable, i was pleased they ended around current mile speed (even with the tight turns). Granted maybe I'm in more like 4:55 shape at the moment I don't know...we will see at Brooklyn Mile in some time
Jcanon: hope you're feeling better, some summer 5Ks always a good/low-key option
Jerry Mizner: Good threshold and nice not looking at watch, seems like everything on the upswing
pewow: congrats on the team's huge results
Hilly: Impressive stuff, you are an aerobic monster
Male, 26, 5’9", 129lbs
PRs: 5k 17:24 (2023), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:44:16 (2023)
Next Races: CIM
Future Goals: Sub 2:40 Marathon, Sub 1:17 HM, Sub 17:00 5k, Sub 5:00 Mile
Mileage: 66 Miles
Back to workouts this week. Pleasantly surprised by my speed coming back. Only now getting around to posting, it has been an incredibly busy week at work.
Monday Off
Tuesday PM Run: 10 Miles - 7:30
Wednesday PM Workout: 10 Miles = 3 Up - 7:23, 12 x 1 (5:31, 5:32, 5:27, 5:38, 5:17, 5:23, 5:15, 5:14, 5:16, 5:15, 5:10, 5:04) / 1 (Jog)- , 3.2 Down - 7:37
Thursday 10 Miles - 7:18
Friday 10 Miles - 7:50
Saturday PM Workout: 10 Miles - 7:15 = 3 up -> 1 Mile (6:18) / 3 min jog -> 10 x 1 min on (9.5 mph; 5% incline) 1 min off -> 3 down
Sunday AM Long Run: 16 Miles - 7:22