Mn - 8.5 @ 7:50s Tu - 8.25 @ 8:00s Wd - 11.25 with 4 miles of 0.5@M, 0.5@10k straight through Th - 8.5 @ 7:45s Fr - 9.5 @ 7:55s Sa - 8.25 @ 7:30s Su - 15.25 @ 7:50s Total - 70
Paces Wd were 5:55 and 6:13. Some loss of coordination in the last mile, hopefully stemming from a weak core/hip area which has been a focus of strength work over the last few months. My Saturday race was canceled on friday due to snow or I would have considered a second workout of the week. I was taking a down/taper week but I may stay around here for the next 4 weeks as I study for a big work/professional related test in mid March. After that I plan on jumping up mileage quite a bit.
Thanks for starting the monthly thread! Since I missed last week, I'll post my last two weeks.
Female, 49, 5'4", 108 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 3:20:29 Upcoming races: One City Half-Marathon (March), Boston Marathon (April)
Week 1: 57 miles and 90 minutes of pool-running M: 90 minutes pool-running. T: 11 miles, including a track workout of 1600, 4x800, 2x400 in 7:22, 3:33, 3:31, 3:29, 3:29, 1:40, and 1:41 (recoveries of 5:08 after the 1600, 2:5x-3:1x after the 1800s, and 86 between the 400s), followed by leg strengthwork. W: 5 miles very easy (9:35), upperbody weights/core, and then 3 miles very easy home (9:23) plus 2 strides. Th: 4 miles very easy on trails (10:04); streaming pilates in evening. F: 5 miles very easy (9:48) plus numerous strides totalling to about a mile (swapping between the Adios Pro 3, the Deviate Nitro Elite 1, and the Vaporfly 3). Sa: 3.5 mile warm-up, and then a 5K in 21:59 (7:12/7:02/6:51/0:53 for .13 miles), followed by 2.5 mile cooldown. Later did 3 miles very easy on trails (10:12) and upper body weights/core. Su: 16 miles easy to moderate, split as the first 7 miles averaging 9:11 pace, the next 9 miles averaging 8:12 pace. Followed with leg strengthwork.
Week 2: 53 miles of running and 3 hours pool-running. M: 90 minutes pool-running. T: 8.5 miles very easy (9:27) on treadmill in the morning; streaming yoga in evening. W: 11 miles on the track, including a 4 mile (6400m) tempo in 28:35 (7:19/7:13/7:02/7:00) followed by 2x400m in 1:41 and 1:39. Followed with leg strengthwork. Th: 7 miles very easy on trails (10:20); streaming yoga in evening. F: 8 miles very easy (9:23) to the gym, upper body weights/core, and then 2 miles very easy (9:42) home plus two strides. Sa: 16.5 miles, including a marathon pace workout of 4/3/2/1 miles at marathon effort with 1 mile float. Split it as 4 miles in 29:59 (7:30 pace), 3 miles in 22:24 (7:28 pace), 2 miles in 14:53 (7:27 pace), and 1 mile in 7:24. Floats in 8:09, 8:22, and 8:35. Followed with leg strengthwork. Su: 90 minutes pool-running and streaming yoga.
I'm building back up, and so hopefully in that area where improvement comes really quickly. The first week was an awkward and subpar workout followed by a rust-buster race that went much better than my extremely low expectations.
The good news is that the 5K seemed to reboot my gait some and improve things, and the second week of training was substantially better. So the trend is upward.
M: Off T: 10.27 Miles @ 7:37 avg W: AM: 3.5 mile warmup then 15x 1 minute on ~MP w/ 1 minute @ MP + 30 seconds, 16x 30 seconds on/30 seconds off 3.02 down l PM: 5.01 @ 7:29 avg TH: AM: 10.07 miles @ 7:02 avg l PM: 6.01 miles @ 7:37 avg F: 10.48 miles @ 7:27 avg S: 10.05 miles @ 7:45 avg Sun: 3 mile warmup, 12x 1k w/200 jog recovery, 4.16 mile cooldown Total: 83.08 miles
Wednesday: So I messed up a bunch and misread my workout. It was actually supposed to be 10x30 seconds. So I ended up thinking it was 15 and then miscounted. This was another morning where I had one too many layers on me. Merino wool on wool definitely has a way of really working well to keep you warm. I finally got into a steady rhythm with the first section of the fartlek but the 30 second section was too tough to do on a rolling loop with turns. Took my losses and just went by effort there. Ended up 8.29 miles at 5:43 average for the workout. Rocked the new Hoka Cielo X1 for this workout and was really impressed by the shoe.
Sunday: Workout was 12x1k in sets of 4 with 200 jog recovery. First set was MP+ 10 seconds, second set MP, and third set HMP > 10k. We had a lot of wind this afternoon with the home stretch being a bit of a pain with gusts making it tough. Thankfully the snow has mostly melted outside of a small bit of ice on the inside of lane 1. Felt pretty comfortable throughout this one. Last two reps were a bit tough because of the wind but I executed the workout well and didn't feel too gassed. Total was just over 9 miles at 5:38 average.
Overall I'm super pumped with this week. Was a bit tired toward the tail end of the work week but by the end of it, this felt pretty manageable. Juggling the block around work will be tough in the coming weeks but as long as I'm responsible with my sleep schedule this should be doable.
Male, 55, 5'7, 141 lbs Short term: Training for 4/21 10km Longer term: Get back to VDOT 50 for a December marathon PR
Thanks, Sam, for starting the thread and reminding me that I really enjoy this community.
Current Level: VDOT 46 Total volume for the week was about 62km of mostly. Nearly 90% was at “easy” effort. I did two workouts:
Wednesday: 10 minutes of “Threshold” at the end of an easy run. Friday: 7 x 1 min at “Repeat” pace” with 2 min jog
I feel good and I actually feel like I could be doing more, but at the same time I want to stick to a sense of “periodicity.” The longest race I’ll run before September is a 10k; there’s no need for me to be running “marathon prep” mileage. In fact, in the long-term, it’s probably counter productive. So I’m going to enjoy this shorter, “faster” period for now. The plan is to “peak” on 4/21 with a VDOT 48 race.
28 miles in 6 runs. the build continues! tendonitis in foot is starting to work itself out imho. 32 miles or so this week. plan is to get to 50-60 mpw base for summer and stick there until weather breaks in fall.
Thanks DW. Pretty much how I expected it to go so I can't be too terribly upset. At least I'm done with fulls until the fall if my time holds up for NY entry. If not I may look to CIM if I can work that out.
Not much this past week as still taking it easy after the race. Ran a few easy miles on Thursday (got sick again this week) and then a nice 4.5 mile hilly trail run on Sunday. Probably take it easy for the next couple weeks and point my focus more on a ski trip up Powder Highway way and then get moving with some 5k focus for a bit.
I was ready to crack wise with "My 5k plan is simple. I usually wait until the registration fills before remembering to register..." Then, I literally remembered...
AAAaaaarrrgh, I was supposed to sign up for that track 5k yesterday!!!!!! It's a small monthly event with 6 or 7 heats on a track and I always manage to avoid actually running it because I never register in time and the slots are extremely limited (and running 5k hurts so bad).
So, instead of responding to your post immediately, I checked the website and there was a single spot left in heat D for next Tuesday night at 8pm. I'll have just enough time to change at the office and scurry over to the track.
Soooooo... I'm running a 5k next week. 😅
Of course, I mean "hate" in the best possible "racing on pure hate" sense of the word.
Oh, crap. Now, I need a plan!
This post was edited 14 minutes after it was posted.
Reason provided:
Fully realizing what I just did...
M35, 5'10/155 SBs: 5:09 (mile with 80' elevation gain), 23:31 (4-Miler) Upcoming: NYC Half (March, goal: sub-1:20), Boston (April, goal: have fun)
Put in last week into the thread so will do this one. Was slightly bummed with my race last Sunday from a competitive standpoint, as I felt like I didn't dig deep or run it particularly well. It was time to turn the page quickly as with a snowstorm coming Tuesday that ended any idea of a long run then. Monday it would be on sore legs.
M: 18.9 @ 7:33 (no tempo section, just a steady/comfortable run on sore legs, Endorphin Speed 3 debut, and I have a new long run shoe) T: 5R with wife W: 7M (my quads were sore Tuesday and Wednesday from the race+long run back to back, but felt better and I clipping along at sub-8 pace without much aches here) TH: 8.5 ft 4x1.3mile with 1' rest (overall average around 6:07-8, but I don't know whats happened to my sense of pace/effort, as I went over the line on the slightly downhill second rep ~5:53 avg. and had to gather back some energy on reps 3/4. Point of emphasis going forward will be to get back to running these at the right paces) F: 5.4R SA: 6.1R (was intending to run with Tracksmith crew, but a morning snowstorm had other plans, worked out well for my legs though) SU: 20.2 @ ~7:20ish (did 4.1 @ 6:30 running on the hilly part of Central Park ~ 3 sisters and Harlem Hill, I was feeling a little gassed to do a full 4.5 which in a 20-miler I didn't want to force it)
Overall: 71 miles, though juiced by 2 long runs, more realistically I am in the high 50s-low 60s over the last month. There is a 1:20 pace group at NYC half and I figure that's probably right for me to target an almost minute PB albeit on a harder course. That being said, doing more quality this year and I've put together more weeks of training going into it (provided I get the next 4 in). 1:19 something sounds great to me, and I went out in 40:06 in my PB half before playing it a bit safe on a very cold day and wanting to hit the NYC Full qualifier.
This post was edited 45 seconds after it was posted.
Ha! Forgetfulness is the grand story of my life. I spent years saying "this is the year I pull a permit and hike Lost Coast" only to remember after permits were gone and closed every single year. Finally, I stopped forgetting to set calendar reminders in my phone and life has become slightly less of a mess. :)
Darkwave - Solid weeks! beersandmiles - Two long workouts, thats a lot of ks on the track Coach Jeff ROC - Good plan, It's always fun to hop into a track race if you are not used to them. RRR - Keep on building Working Harder - I'm a tentative on CIM, Not sure if you mean daniels/pfitzenger 5k plans or tactics. I just try to periodize and do some light speed work plus a lot of tempo work prior to ~6 weeks before the race(s) then also add in some 5k pace. sconnie.runner - Welcome, lots of moderate distance races on the schedule! looks tough Thoughtsleader - The sub 1:20 goal sounds right, not sure how the course is though
Thoughtsleader - The sub 1:20 goal sounds right, not sure how the course is though
Thanks RS, yes from what I hear it's pretty dang hilly (bridges/rolling). Good luck on the 5-miler on 2/24.
Dark: Strong weeks and good neg split race, and agree on those tangents, which I guess I just don't notice/abide by running in the pedestrian lane day after day
beers: nice week and good improv on the Wednesday workout, 12 Ks sounds scary to me, but well-executed (I was weighing 6 or 7 yesterday but went with 6 due to planning a longer workout tomorrow)
Coach Jeff: sounds like a nice plan, I am going to be happy when I'm out of the marathon cycle soon, also that's how I feel about any spontaneous 5k, excitement then dread
RRR: good luck on the foot
WorkingHarder: nice job on managing your race, crossing fingers on NY entry for you and for me (I will be entering a HM)
Run slower than you wanted and call it either a rustbuster or a tune-up, depending on where you are in the season.
Overestimate fitness. Go out to hard and crash and burn last mile. Say you are racing into shape!
I've decided I'll go with the "10k Goal Race Pace" approach and, if possible, squeeze a few seconds in the last 1km. On my training sched, I already had a "5 x 1k 10k Goal Race Pace" scheduled in 2 weeks, so I swap it out for this. I haven't done any specific 5km training so this idea seems like a reasonable compromise. Depending on how I feel at the finish line at that effort, I'll have a better idea about my April 10k goal and my chances of getting back under 20 for 5k at some point this year.
Although crash and burn is admittedly much more romantic.
Great weeks from sconnie.runner, THOUGHTSLEADER, beersandmiles, and others. Darkwave: good news on the upward trend. You seem set up for a strong spring.