LetsRun.com Forum Thread
highhoppingworm05/14/2023 5:59am EDT2 weeks ago
Good week. Solid workout on Tuesday and a good rust buster on Saturday. This was my first track meet in 18 years and first 800 in 23 years so really didn’t know what to expect but ended up having a blast. Can’t wait for the next meet in 2 weeks.
Somehow landed in the elite women’s heat so it was me + 6 very fast women and a pacer. I walked onto the track and looked around and was like “am I in the right race?”.
The weather was pretty rough, gusty and raining pretty hard so decided to take advantage of the pacer for the first 400. I took it out in 60 and closed in 60 and won the heat by about 8 seconds. I’m pretty sure the splits were 30/30/30/30.
This was a good result for meand I suspect I have 2-3 seconds in the bank with competition and a more aggressive first lap. Assuming I can build some fitness in the next month or two and I’m hoping I can land a good time mid-summer.
M - 6 @ 7:16
T - 7 as 2 up + 1.5 @ 5:47 + 2x(200/300/400) w/ 1.5’/3’/5’ rest. Hit 29/46/59/30/44/57. Felt strong.
W - 6 @ 7:09
Th - 5 @ 7:21 + 8x10s hill sprints
Fr - 5 @ 6:57 + 3x200 strides (30/31/28)
Sa - 2 up + 800 in 2:00.39 + 1 down
Su - 8 @ 7:21. Hilly.
Total - 43 miles
Ran 53 miles this week. I keep up my mileage this week and I increased the intensity. I ditched one threshold workout for a VO2 MAX session.
M : 30 min jog and 3 short hill sprints ~60 m and 6 longer sprints ~120 m
T : long interval on a road segment with one slight up Hill or down Hill : 5*1400 m between 4min53 and 5min/mile
W 50 min easy fasted
Thursday : Tempo run and hills : 30 min @ 5min28/mile over Hilly terrain + 3 * 320 m uphill @ mile effort
Longest run of the week 10.5 miles and 160 m of vertical gain.
F : No running but 12 k of hiking and a long day of travelling
Sat : Short interval on the road : 6*1min20 / 50 sec rest + 6*1/1 + 6*40/40. I Ran the 80 sec interval over a hilly segment. The splits hovered between 4min37/mile and 4min45/mile. I did the 1/1 and 40/40 sec intervals on a flat strech. Average splits were around 4min26/mile.
My calves were a bit sore because of the long working day on friday. But I am pretty happy with my effort.
Sun 16k and 200 m of climb on the coastal trail, 1h20 easy fasted.
Also did two 35 min plyometric session on sunday and tuesday.
Greatest training week for months ! My next Key race will be a 10 k in three weeks. I Hope to run in the 32min range.
Female, 49, 5'4", 107
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: Gary Bjorklund Half in June
42 miles running, 500 yards swimming and 4 hours pool-running.
M: 90 minutes pool-running.
T: 11 miles, including a track workout of 1600, 1200, 2x800, 2x400, split as 6:43, 5:00, 3:17, 3:14, 93, and 94. Recovery of 5:00 after the 1200, 2:3x after the 1200 and the first 800, and then equal time recoveries after the second 800 and the 400s. Followed with lower body strengthwork and 500 yards recovery swimming
W: 9 miles very easy (9:48) plus drills/hill sprints and upper body weights/core.
Th: 3 miles very easy on a very hilly route (10:05), 1 hour pool-running, and streaming yoga.
F: 4 miles very easy (9:43). (went out late Thursday night; in rough shape)
Sa: 15 miles, including a workout of 2x5 miles at marathon effort, first 5 miles averaging 7:37 and second 5 miles averaging 7:17 (too fast) with 1 mile float in 8:00 (too fast).
Su: 90 minutes pool-running and streaming yoga.
Just two workouts this week - a track workout on Tuesday and then a marathon effort workout embedded into a half-marathon on Saturday. I ended up running the latter half of the Saturday workout too fast - I guess that's the primary risk of doing a workout during a race. But my goals were to run the half-marathon fast enough to snag a NYC Marathon guaranteed entry while not trashing myself the way I would if I raced a half-marathon, and I accomplished both, so we'll call it good.
HHW - nice race! I'm amused at your perfectly even splits. I would think that better weather would give you a few seconds - running a track race in heavy rain could not have been pleasant or easy.
Hilly Guy- big week for you. I find that Saturday workout really interesting and am going to make a note of it.
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) | .
10/8 - 10 mile
10/29 - 50k
3/16 - Half
Mo: 8 @ 7:34
Tu: 8 @ 7:35
We: 9 @ 6:28, 3T + 2T*
Th: 5 @ 7:38
Fr: 3 @ 7:23
Sa: 3 @ 6:47, strides
Su: 10k race in 33:00, 12 total**
Total: 48 miles
*3T in 16:10 (5:27, 5:22, 5:21), 3’ jog, 2T in 10:40 (5:20, 5:20).
**10k in 33:00, 4th overall, but 3rd in male division. Always enjoy this neighborhood 10k and wish there were more races like it still around. Nice weather, low 60s and sunny.
Went out too hard with the first 5k about 16 flat (net downhill 80’), paid for it going back up with the second half a minute slower. Last year I ran a little smarter and hit a similar time despite being less fit on a warm/humid day, although my splits were only a little more even.
Despite not being very proud of my second half today I still didn’t die quite as hard as most of the other runners around me, caught 2 runners and made up ground on places 2-3. (First place ran away in 31:17, but he’s also a 2:15 marathoner.)
Got 4th overall, but 3rd place was in a separate non-binary division, so I won some beer money when I wasn’t quite expecting it.
Posterior tibial tendon has been hurting pretty bad this week, and also bruised a quad randomly on Saturday. Doubt either slowed me that much directly today, but I think they hurt my mental game. All I cared about was not hurting myself and maybe running and okay race, which isn’t exactly the recipe for greatness.
Going to rest up a bit the next couple weeks, then start rebuilding.
Nice opener hhw! Hopefully you can line up next to some sub-2 runners at future races. (And why was there a pacer running 60 in the women's heat? Were they expecting some pros?)
Ya. The top seeded woman was 2:03.
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 - 2.2 wu with 4 strides, 2 x 3 x 200 (30.1, 29.6, 29.1; 29.7, 29.5, 28.9) with 3 min between reps and 12 min between sets, gym including 3 x 8 squats (130, 135, 140 lbs.)
T - AM 4.3 @ 8:09 / PM 1.3 wu, 5 x ~0.53 mi on a woodchip trail (6:03-6:15 pace) with 0.35 mi jog, 1.3 cd
W - 6.2 @ 7:55
Th - 3.1 wu, 6 x 2 min hard (5:22-5:29 pace) with 1 min easy, then 40 sec @ 4:31 pace, 0.8 cd
F - AM 5.1 @ 8:20, gym including 3 x 12 squats (130, 135, 140 lbs.) / PM 4.3 @ 8:36
Sa - 2.1 wu with 4 strides, 4 x 400 (65.1, 65.0, 65.8, 66.7) with 400 walk recovery, 2.1 cd
Su - 11.2 @ 6:34
Weekly Total: 53 miles
YTD Total: 874 miles
Monday's 2 x 3 x 200 was quite a workout. It is so much fun to run 200s at that pace, but my legs payed for it later. I felt pretty beat up for a couple of days.
Saturday's 4 x 400 was the important workout of the week. The first two reps felt pretty good (especially the opening 200s; a 32 feels so much easier than it ever has before). Rep 3 was tough, and on rep 4 I think I split 32/34 despite attempting to speed up on the final straight.
All in all it's been a fun week!
Recent: 1:20:53 HM, 2:57:30 Full
Upcoming: 5K June 7, 4-miler July 4
Solid week, though yesterday was a rainout. Feeling good about the fitness/health at the moment.
M: 9.7 ft. 4.7 hilly tempo miles @ 6:38 pace on Boston course (hit on 2/3 heartbreak hills out-and-back)
T: 6R @ 8:36
W: 7.1 ft. 3 sets of 4x200 on Harlems Hills with 90” jog down rest and 2’ between sets, do this for form and speed, averaged 5:20 pace on the inclines
TH: 5.2 @ 8:35, ran early part with wife
F: 7 ft. 7x800m Threshold with 1’ rest, first one was 3:01, but rest were between 2:48 and 2:52, that’s among the fastest I’ve done this workout, so that’s encouraging
S: Completely poured all day so I did 50 moderate/easy on Peloton
SU: 10.3 ft. 5 mile threshold averaging 6:24 on Central Park loop (rolling)
45 miles, would’ve been 50+ if not for the rain yesterday.
@HHW: great race!
@darkwave: nicely done as well
missed the 1600 bc I was sick this week.
M: 10min, was sick and felt terrible so stopped
T-F: off, sick
S: off, busy and didn’t want to overdo it in case I was still under the weather to make sure I could do Sundays trip
S: Rock climbing trip. Got free guided climbing as a part of a guide certification test bc they needed
Thanks ! I got a lot of good training tips in that topic, so I am glad to help 😄.
At first I wanted to go to the track to do a bunch of 400 m and 300 m rep. Got a bit busy in the morning so I switched the track workout for that interval session.To me, running the longer rep on the road made the faster interval on the flat easier. Morever, I think running on various slopes is more specific for 5k and 10k. The track don't teach you how to adjust your stride on the up Hill and downhill section.
I forgot to mention that the rest between the block were 2min30. I wanted to keep a fast pace so I used a long recovery Time. I think I did the 80 sec interval @ mile / 3k pace, thé 60 sec @mile pace and the 40 sec slightly faster.
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: 80 Miles
Two workouts and a long run.
Tuesday PM Run: 10 Miles - 7:21
Wednesday AM Run: 4 Miles = 8:03, PM Workout: 10.2 Miles = 3 up - 7:34 , 6 x 2 min (5:53, 5:45, 5:43, 5:48, 5:49, 5:47, ) / 1 jog, 6 x 30 sec HARD (5:13, 4:57, 4:58, 4:59, 4:56, 4:46 ) / 30 sec Jog, 3 Down - 7:36
Thursday AM Run:4 Miles - 8:03, PM Run:10 Miles - 7:29
Friday PM Run: 10 Miles - 7:56
Saturday AM Workout: 12 Miles = 3 Up - 7:31, 6 Miles = 3 @ MP (6:01, 6:01, 6:02) -> 1 Mile Easy -> 8 Hill Reps -> 3 Down - 7:40, PM Run: 4 Miles - 8:03
Sunday AM Long Run: 16 Miles - 7:33
Completely forgot to post any update, yikes. Busy week of covering and doing extra hours for my boss. She had two deaths in the family so I'm pulling double duty. Got in two great workouts on our track and a hill outside the school.
M 30 5'9 175
Future races... Probably random 5ks June through September and then ramping up for Dallas marathon in December. Want to run under 5 in a mile and under 17 in a 5k
T- run 8 with a couple fast 800s
W- run 3 easy with pups
Th- run 9 hills with a couple fast 800s
F- run 3 easy with pups
Sa- run 5 easy with stroller
Su- run 7.. Mile tempo 517
Week total: 37, YTD 535
Male, 29, 6'4", 152 lbs
Races: 6/3 5M
Goals: Sub 5 Mile, Sub 17 5k
Mn - 7 @ 7:20s + 6x10s Hill Sprints
Tu - AM: 3650 yd swim, PM: 3x2k (90") 5x 30on 60off + WU/WD = 9.5
Wd - 8 @ 7:40s
Th - 5k in 17:24 + WU/WD = 8.5
Fr - AM: 3000 yd swim, PM: 8 @ 8:20s (700ft elv)
Sa - 9.5 @ 8:35s (1100ft elv)
Su - 10 @ 8:05s
Total - 60.75
Tu - 2ks 6:08 6:04 5:54 paces and 30s at mile effort.
Th - My 24th and fastest 5k on this course (once a month for 7-month series). My second fastest was 17:29 and I ran sub 17 that season so I am pretty happy with this. Got 2nd place, passed 6th and 7th with about 0.75 to go, then 3rd 4th and 5th with about 0.25 to go.
1600 5/24, 5K 6/3 (Gauge Fitness), 10K 9/10
Goals: Sub 5:30 1600, Sub 17 5K
Mon: 1 hr bike
Wed: 6.5 mi. 12x200 @ 37-41. Knee pain begins
Thu: 4.2 mi @ 10:00. Worn out form 200's, knee pain increases.
Fri: 1.85 mi. Cut run short due to knee pain.
Sat: 1 hr bike. 4 x 6 min intervals.
Total: 12.6 MI
Was hoping the inside knee pain would go away, but it only got worse with running. It doesn't feel serious so hopefully I'm back at it this week. After this mile race I'm going to chill on the intensity.
Skipped Friday due to a very tight calf / achilles region. Seemed to clear up on it's own. Now I have super sore quads from the increased load. 14-15 mile days are definitely challenging my endurance even at reduced effort. For reference, last year I was over 3600 miles for the year so averaged about 10 miles a day. I've been on this 14+ mile day kick for 4 weeks now.
Mon - 14.5 Miles @ 7:54 (140 bpm)
Tues - 14.5 Miles @ 8:00 (135 bpm)
Wed - 14.5 Miles @ 7:59 (138 bpm)
Thu - 14.2 Miles @ 8:36 (130 bpm)
Fri - Rest (calf)
Sat - 14.5 Miles @ 8:12 (145 bpm)
Sun - 14.5 Miles @ 7:52 (142 bpm)
Total - 87 Miles
Total Vert - 2523 ft
Hahah, that would be WEIRD but somehow motivating at the same time?
The splits are absolutely awesome. I remember in high school going out in 58-60 routinely only to finish in like 2:09 or something. Was clearly doing something wrong!
What is your actual 800 PR? I'm assuming sub 2
Last time I ran one was in 10th or 11th grade. I think I got down to 1:58.3 I want to say but the specifics elude me.
Hobbs Kessler TAKES DOWN Teare and all the Americans!! 3:32.61
Fully-rested Parker Valby still couldn't beat a tired Kateln Tuohy
Maryland HS Star Brody Buffington DQed Again Unacceptable Celebration