1:19:57. I went for it and died the last 5k. 1:00:12 through 10 miles. 19:45 last 5k. Still very happy, as it is over a two minute PR. Details to come when I get home. Typing on my Nook at a bar isn't easy.
Hope everyone else had a great week.
1:19:57. I went for it and died the last 5k. 1:00:12 through 10 miles. 19:45 last 5k. Still very happy, as it is over a two minute PR. Details to come when I get home. Typing on my Nook at a bar isn't easy.
Hope everyone else had a great week.
@Stonecutter Yeah! Congrats on the PR! I'll come back later for the details.
Goal race: 62/61 (?) 10 miler in 2 weeks
M - 0
T - 8 (7:51)
W - 6 (7:39) Tried a workout but felt tired, plus was very hot/humid
T - 6 (7:56)
F - 15 6x1mi cruise intervals / 1 min standing rest 6:06,09,09,07,05,08 / cd/wu around 7:30 , felt relaxed and under control.
S - 3 (8:12)
S - Heading now for 12 Easy
Total 50
Stone Cutter: NICE PR! Good to see you went for it. Looking forward to the details.
M - 4/5 double
T - AM: 4mi. PM: 3.1 w/u. 7x800m w/ 2:00r. Avg 2:27. 3.1 c/d.
W - 7/7 double
R - 4/6 double
F - 3/4 double
S - AM: 2mi shakeout. 2mi w/u. 5k Race 15:24. 4mi c/d. PM: 6mi
S - 7/X double
Total: 80+
So-so week again. Allergies really flared up for me on Monday and have lasted the whole week.
Tuesday I wanted to do 8-10x800 but settled for 7 as it was 96 degrees out. Ran the workout on a cross country course so it was a little slower than I was hoping for. Easy the rest of the week until a race on Saturday.
Saturday 48 degrees the morning of the race! Quite a temp change. Somewhat pleased with the time but I think I'm in better shape. Didn't get any splits, but I did feel great aerobically. I think I can run this pace two months from now in a 10k.
I hope everyone has a great week!
Congrats on the PR Stonecutter. That's an awesome time.
Goal Races: 5k on 9/28, 1/2 on 10/27
Goal Times: 18:10-18:25, 1:25-1:27
M: 4mi/4mi Easy
T: 4x2 w/ 200 rest (41, 43, 43, 42), 3x3200 w/ 800 rest (12:53, 12:52, 12:46); Around 10mi total including WU/CD
W: 5mi/3mi Easy
T: Strength/Conditioning Workout
F: 1mi Easy, 2mi 1/2 pace (6:35-ish), 1mi Easy
S: 1/2 Marathon (1:26:50)
S: 5mi Easy/Recovery
Total: ~50 to 55
Ran a half on a whim on Saturday. I woke up, walked outside and the weather was incredible. The half was only about 10 mins from where I live. Did a 1:26:50 at just slightly less than all-out, and didn't really kick much at the end. Feel like I could've done a 1:26. Mostly flat course.
Hope everyone had a good week. The weather the last couple of days has been terrific here. Can't wait for those ~45F fall mornings over the next couple of months.
Way to go sc!
Good work everyone else.
I am teetering on the edge of injury. Pain in my right foot. My legs feel pretty loose which is good but I'm going to have to seriously hold back if I want to get to Philly healthy. Unfortunately this makes my goal of sub êunlikely. But my.primary goal is to be healthy and have fun.
5 Fri brisk
5 sat brisker
5 Sun briskest :).
Lots of rest ice and elevation. Compression hurts. No idea what the injury is but I won't try to get w diagnosis from you all :).
This barefoot experiment has been very interesting and I will say this. I have approached training infinitely more conservative than I ever have in the past and still I have an injury. Very curious.
I think if I'm careful ill get to Philly and finish the race just fine, but perhaps not quite as aerobically fit as I'd like. Oh well.
Sorry. Sub 3
I also biked about 40 mi this week
Stone: congrats! Wasnt sub 120 your B goal?
Slartzio: long friday and consistent splits!
Force: very nice 5k and 800s. Would be a hell of a 10k if you can keep the same pace.
Elif: if you can jump in a random half and run 126 high i would have a quicker goal than 125.
Renewed: good luck getting through and over the foot pain. Good call on not getting everyones opinions haha
Nice race dude. Congrats on the PR. I've had that kind of half many times. Must have hurt like hell.
Goal races: XC meets (6K) 10/12, 10/19, 11/3, 11/23, 12/14
Goals: Get out there and race, beat times from last year on the same courses, don't fall on my face again, try to score as highly as possible at each meet, see if I can get on the A team for club nats
This was the second week of my break. Tomorrow will be the start of my first full week back. I am really, really excited.
Monday: AM 5 miles at 8:00 pace, felt good but sore. PM some swimming, mostly teaching my boyfriend basic technique, but also threw in some fast butterfly for the sake of nostalgia.
Tuesday: Another super excited 5 mile run at 8:00 pace.
Wednesday: AM sleeping in and being lazy, then some strength training. PM 6.25 at 7:43 pace, very hot (90 in Seattle in September), but felt amazing. Mostly easy since it was still technically my break, but I threw in a few pick-ups because why the hell not? Massage after.
Thursday: Planned day off, really terrible DOMS from the massage. Just my normal core routine.
Friday: 6 miles at 7:58 pace, still sore from the massage, but PF feeling amazing.
Saturday: Practice at Sundodger. 8 total. First workout back, so held back a bit. With XC intervals, 5 x 1000s with 90 seconds rest. Hovered around 3:50-3:55 for most of them. Felt good. Some crazy two-at-a-time stair walking workout my coach loves after. THEN personal training (with an elite runner!) for an hour, lots of hip/core strength and stability (bosu ball, baby).
Sunday: 7.25 at 7:56 pace. Planned not to do a real long run yet. Next week. My glutes were really sore, but other than that I felt good. Zero pain from PF but still going in this week for PT since it hurt a bit yesterday.
I can't believe I took my break so seriously. I have a feeling I'm not going to regret this though. I'm not going to be in amazing shape for the WWU invite on 10/12, but AFAIK you're not supposed to be in amazing shape for the first XC meet of the season. I feel like I've reset physically and emotionally, and I'm totally ready to get out there and give this XC thing another go.
I've been planning long-term, and I was thinking of keeping this sort of three season thing going for a while (fall XC, spring long road race, summer track) because I really like it and think it will be good for me in the long run. XC makes me strong, track makes me fast, and the long road races pull it all together and channel it toward my real focus. Winters will continue to be for base building, and I think I'll do up to 80 this winter, 90 the winter after, and 100 the winter after that, assuming I stay healthy. I handle high mileage really well 'cause I've got some meat on my bones.
Long term goal is still to bring my half down to 82 or so before moving back up to the marathon, at which point I'm going to give my all to bring my time down to a goddamn 2:43 eventually because I have dual citizenship and I still have Olympic dreams. Real talk.
By "score as highly," obviously I mean as few points as possible, placing as highly up as I can hahaha
Goal: tecumseh trail maraton 12/7
Mon: 6+6 (12)
Tues: 10.5
Wed: 6+5 (11)
Thurs: 4+8.5 (12.5)
Fri: 8
Sat: 8 (5k)
Sun: 17.5
Total: ??
All easy running this week. Jumped in a local 5k just to try and win $100 gift card, because i need new trainers haha. Won and got a PR! Solo 16:27 with splits of 527, 518.5, 516, 25.5 (??). Felt really comfortable and prob could have neg split another mile.
3 solid trail runs this week. Been doing them in lunaracer3's because i havent got new shoes yet haha.
Also signed up for Boston. I blame you all for talking some crazy into me haha.
CONGRATS on the PR Stone Cutter !! I meant to post yesterday when I decided I would run to try to meet in person but absolutely great race today! Looking forward to reading your report on the race today.
Slartzio - That Friday workout looks good. What does your next 2 week taper look like for the race?
forcerunner - Sounds like a great race yesterday in the 5k, that would be sweet if you can double that in the 10k. Is that your target race this fall?
elif- Nice job on the half yesterday, especially running it on a whim:)
renewed marathoner - Definitely take care of the injury and stretch/foam roll/ rest (aqua jog:)). The quicker you heal up the more likely you will be back to hitting sub 3hr paces.
My week is so-so. This was my 4th week of no running due to anterior tibialis (strain?). As of Thursday, I wasnt running the Philly half but on Friday woke up and could dorsiflex the foot so figured I'd give it a go.
Mon: 60 min aqug jogging, 21x90 sec efforts, x2 Core Synergistics
Tues: 60 min aqua jogging, 10x2:30 efforts with 1:30 recovery, 20 minute core and foam roller
Weds: 60 min steady aqua jogging, 10 minutes swimming, x2 Ab Ripper
Thurs: 75 minute aqua jogging (1,2,3,4,5,20,5,4,3,2,1 - 30 sec between each except 5-20 took 1 min), 10 minutes swimming, 20 minute core at gym
Fri: 60 minute aqua jogging, 10 min swim, 4E (7:00) PM to test shin
Sat: 4 E (7:04) with some striders
Sun: RnR Philly, 1:21
I wasnt sure what to expect from Philly given I havent really run so my goal was to go out and see what happened around 6 min miles. Amazingly, I was pretty sore from this weeks workouts in the pool (maybe a good sign?) but unfortunately my splits are a picture of how not to race (5k,10k,10m and finish splits read :06,09,19,25) for average of 6:15. Right around mile 4 I got that, "I really, really don't feel like running anymore feeling" that we've all been through. Mentally it was just a bad day. I had hoped to pick up the pace at Falls Bridge (mile 9) but ended up just hanging on and trying to knock home 6:20-25 splits to bring it home in misery:) I also tried a new pre-race routine of only eating banana + Gu which wasnt smart either since I think I just didnt have it in the tank. I'm much more of a bagel + peanut butter guy:) I also need to get my diet back in order as sitting 7-8 lbs of where I was last spring isnt helping:)
I guess the good news is that the shin feels somewhat ok (tender, but not horrible) although I'll be back in the pool tomorrow. I am cautiously optimistic that I can train through Chicago and peak for Savannah in November. It looks like this miserable aqua jogging is at least maintaining *some* semblence of fitness although not sure how much:)
So I am home and recovering (watching football and getting ready to devour a big plate of garlic buffalo wings, haha). It was a great day for running today, and while I could not get the stretch goal I was shooting for (1:18:00-1:19:00), I still managed a big PR which was the original goal I had set for myself at the start of the season - to break 1:20:00.
Goal Race: Philadelphia Distance Run (9/15 - today)
Goal Time: Gold (1:18:00), Silver (1:19:00), Bronze (1:20:00)
Week 12 of 12 HM Training
M - 6mi easy (8:12)
T - 5mi total: 2mi warmup (8:24), 1mi~HMP (6:05), 2mi cooldown (8:15)
W - 4.5mi easy (7:42): including 4x strides afterward
Th - 4.5mi total: 2mi warmup (7:56), 4x strides, .5mi ~HMP (2:59), 1.5mi cooldown (7:50)
F - Rest
Sa - 4mi easy (7:22): including 4x strides afterward
Su - 15mi total: 1.9mi warmup including 4x strides, HM in 1:19:57 (6:06/mi)
Weekly Total: 39 miles
YTD Total: 1862 miles
Like [cmm268], I ran the race the hard way. I wanted to give myself a shot at my A & B goals, so I went out the first 3mi in 17:48 (5:56/mi). I realized that pace felt a little aggressive, so I reined myself in over the next 3mi in 18:06 (6:02/mi). That pace felt reasonably comfortable, so I tried to hold that pace to the finish. My split over the next 3mi was 18:11 (6:04/mi), so I wasn't losing much ground. But mile 10 was 6:08 (got to 10mi at 1:00:12 overall) and I was HURTING.
Held on the best I could, trying to stay focused on form, breathing, mantras, etc., telling myself I ran this last 5k so many times in practice at this pace. But runners kept passing me and it was hard to re-find that groove once I lost it. Ran the last 5k in 19:45 (6:22/mi pace), which included a sprint over the last .1mi when I finally saw the clock and knew it would be close for that sub-1:20:00 goal.
It was great relief when I saw my watch and confirmed the same time on the Race Results Page. I am officially in the teens! :)
Now that I am home and removed from the moment, I am very happy. I took over 2 minutes off my old PR (1:22:19), but most importantly, I AM STILL HEALTHY AFTER TWO GREAT TRAINING CYCLES, which is a big break-through for me.
My immediate goal is to take the next 10 days off to give my body a break from the daily/weekly grind. I will then have about an 8-9 week buildup before starting a spring marathon cycle (as of right now, most likely Ocean Drive Marathon on March 30th). I would like to break 2:50:00 there.
Thanks again to everyone for your incredible support.
I will post comments later.
Hey everyone! After a three week absence from the boards, I'm popping back up to let you know that I still come here for inspiration, motivation and advice. You lot are a tremendous community, and I'm really glad to know about this thread.
I've been running about 80k a week lately – I think. I haven't been wearing my watch for all of it, and I haven't been updating my training log, so my training is extremely theoretical. All of it has been done at whatever-the-hell pace I feel like, which usually works out to about 4:15/km, though there have been a few snappier ones around 3:45.
After weighing my feelings after my race in August, I've decided I'm done racing for the year. I need to recharge my psychological batteries a bit, and I'm just going to savour the last six weeks of snow-free running here. Pushing myself is important in my running, but I don't want to become so outcomes-focused that I resent or hate the process of training. Liking the training is the point of doing the training!
Know that I'm reading these boards and will hop back in either in the spring or when I start the once-a-week indoor track sessions I'm contemplating over the winter. Keep doing good work!
Also, The Stone Cutter: Congrats! A two minute PR ain't nothing to sneeze at, man. I hope you take the time to really cherish it. What's next for you?
Nice PR, Stone Cutter. I ran a very similar half last September and that is also my PR (also died the last 5K, but got under 1:20 with a 2 min PR).
Goal: Chicago Marathon, 2:45
Mon: 2 miles easy, quads super sore from Chicago Half
Tues: skipped track, just did 9 easy, quads still sore.
Wed: 8 easy in am. 7 easy in pm.
Thurs: 7 easy am. pm: 9.7 with 2 x 3.65 at 6:17 and 6:05 paces, 3:00 recovery.
Friday: 12.5 easy. Tried on new shoes for marathon.
Saturday: 12.5 easy. Wore new NB 890v3s, but didn't like them as much as I'd hoped. Took them back.
Sunday: 20 miles, with 6.2 at 6:12 pace near end (running with a guy doing a simulator run). Wore new NB 870v3s, and liked these. Pouring rain the whole way.
Total: 87.7. Solid week, quads sore for most of it. Think I've decided on a marathon shoe. I can't wear skimpy flats for a marathon, so found a nice lightweight trainer with some support and decent cushioning.
@elif nice un-tapered half, what time are you shooting for your goal race?
@renewedmarathoner doesn't hurt to give some details, I'm sure there are plenty of people around here that can give you some good inputs on what the problem could be.
@xenonscreams what is your current HM pr? (I'm trying to get in the ballpark of 1:22 ish as well)
@np1112 ahah, congrats on the PR!
@cmm268 The 2 weeks taper will be:
1) 60 mile week with 1 mid week workout (15 w 6x1m @ t) and a short sunday long run (10m)
2) a very easy race week like 0/6/8/6/0/4/race
Sorry for your injury, do you have a bad case of shin splints or it is a tendonitis?
Went for a run this morning, 12 @ 7:15, a bit faster than my easy pace, felt good.
hope everyone had a great week!
Slartzio: It's 85:48. My plan as of last year when my PR was 90 minutes was to run an 85 over the next couple of years and then get it down to 82-83 eventually. I got down to 85 a lot more quickly than I expected to, but I don't expect this next jump to be as easy, haha.
Race to 82? :)
The rest of the comments will come later (I hope!), but a big congrats to Stone Cutter. Way to go man!
Sorry I've been absent. I can't even remember when the last time I didn't post before last week was. Life - mostly work - has been crazy. Busy in a good way, but by the time I have my next day off that will make TWO days off in a month I think. Anyway, two weeks of update, and I WILL try to get back to commenting.
Goal: sub 1:20?
Race: AC Half
Starting with Mon. 9/2
Mon - 6(7:36 easy)
Tues - 6? (Fartlek mile? 6:42. Details below)
Wed - 7(6:32 tempo. 3 hard, 6:05, 1 slower up big hill-7:30, hard to finish)
Thurs -off
Fri - 6(6:51 moderate)
Sat - 5(7:15 harder easy?)
Sun - 13(7:05 better run. Easier outbound, about 2 minutes quicker coming back.)
42 total. Totally bushed from working my butt off at the store.
Mon - off
Tues - 7(2nd go at "Pablo Quarters". 84.1/1:44.2 averages. Almost perfectly even pacing. Much better than first attempt. Oh, 4 miles of quarters with a overall time of 25:03 for a 6:15 average)
Wed - 10(7:24 hilly miles)
Thurs - off
Fri - 7.5(7:08. Slow first. 6:50's for for then easier to finish)*
Sat - 8.5(7:26. Also hilly.)*
Sun - 16.5(7:49 with others on a VERY hilly route. Did have a 6:50 near the end.)
49.5 total.
Low mileage. Lots of "I finally have time for a few miles, so I better make them count." Runs. Some seriously humid day and a perfect morning today. Those running Philly RnR had a great day to work with! Mentally I was everywhere from why don't I take a few weeks off, to 1:20 should be no problem, this week. Miles low, but some good efforts, so I think in the end I can still be on track.
* These two runs were in a pair of Hokas I ended up with. Man is that a different ride.
Oh, and last Tuesday's "fartlek mile". This truly was my buddy's last run with the group before moving, so we had to make it epic. That's right, ... A B**r Mile. The warmup ended up being a jog from park to park to find a suitable location - waaaaay to many soccer moms/football dads at the park I thought we were going to use. Thanks to a double Garmin check, we were able to find a suitable 1/4 mile loop (erred on the tiny bit long side - .257 according to Garmins) that conveniently passed right by a bench that served as b**r holder. Any records wouldn't have been ratified since we used a 5 gallon pitcher and dipped with cups each lap - didn't want to have a full case of cans at a public park - but since all the b**r was gone at the end, I know no one cheated. Times ranged from 6:42-9:12 and (disappointingly?) no one threw up. I won in 6:42 and my departing buddy was about 40 seconds back. Surprisingly, everyone felt god enough afterwords to eat the two pizzas another friend brought. So much fun and I'm hoping it will become an annual event. Yes, Muebele that means I expect you to make it next time.
Note - if this finally posts, the extra asterisks are due to trying to figure out what gets by an overly sensitive LRC board filter.
Haha. I was thinking "beer" was the issue. Turns out the fact that I originally said I was "...working my off." was the issue.
NP1112, nice 5k PR. i'd wager that you'd break 16:15 in a better race
stone cutter, congrats on breaking 80 even with the fade. just be glad you didnt run 1:20:0x like I did last year.
my week:
M 6.2am, 7:30s and 6.6pm, 6:50s
T 11.3, 7:00s
W 8am, 7:20s and 6.5pm, 6:40s with 5x 3:00 on, 2 off
Th 10, 7:20s with 3.5mi barefoot on the beach
F 4am, 7:30s and 8pm, 6:30s with 12x400 8k pace, 79.2avg, easy
Sa 10, 7:50s very hilly. 5mi up, 5mi down
Su 19.5, 9:30s with my mom who's training for a marathon.
total 90.3 in 11h41min
big mileage PR, last best was 82ish
I'd like to keep up doubling MWF for 13-14mi and running 10-12 on the other days plus a long run.
Force.
Try eating local wildflower honey, preferably unfiltered. It supposedly has done wonders for some people with allergies because you ingest local pollen and allergens which helps your body not overreact to allergens.
Nice week slartizo!
Elod- way to downplay hitting your goal haha. Way to go!
Thanks np- more epsom salt and massaging seems to be helping. Also started taking a multivitamin. We'll see how it all works out :). Nice race! Enjoy your new shoes!
Xenon- rest assured you haven't lost any fitness. The mental recovery and physical recovery will be so worth it. Best of luck this season and kudos for setting such high goals. It takes some guts to throw a statement like that out there and go after it.
Cmm dont be down. I don't know your goal time but 121 is solid. Moreover, if you adjust your diet and lose those 8 lbs, even with the dame fitness you'll slice a minute off your half easily. Get healthy amigo
Bonham, way to be self aware!
Napper NICE WEEK!
Reed-ditto
Slartizo- sure glad to share, thanks for encouraging me. Pain kind of on my last toe. A bit hard to localize but it feels like its at the jointwhere my metatarsal starts. (could be the top of my metatarsal thoug). I feel no pain when I run, but sometimes on downhills I feel some pressure. In evening till mornings the pain is the worst, feels a bit swollen although nothing is visible. Squeezing my foot to compress my metatarsals hurts. Expanding my toes (by using my own muscles, not spreading with my hands) feels really good. Ice doesn't do much but numb the pain. Today I started the Epsom and multivitamin and I honestly feel much better. I generally massage my legs and feet every day. Upon palpation I cannot find one area that hurts nearly as much as when I compress my foot like I said earlier, just a little bit of tenderness on that metatarsal(on the dorsal ide). Any Input is greatly appreciated. Ask away if I'm not being specific enough!
Vf good to hear from you. That beer mile is impressive!