pewow - Happy birthday! It's an honor to share common goals with you. Looks like a good week. Is your goal 5K a Turkey Trot?
martalus - keep putting up the good fight. I'm among those who are impressed by your ability to get in consistency and long runs on your vacation.
smoove - I like the 3x2400 tempo as a type of cruise interval workout. Do you do 90s rest because the tempo is close to 1.5? Hope there's not too much flooding and solid electricity and comms in your area...
slo - what a bummer of a weekend. Wishing you the best recovery.
chunky vanilla - amazing week! you are getting a lot of volume in fartleks. are you following a plan or philosophy in your marathon training?
Laughlin - great mileage week. I'm a big fan of strides but keep forgetting to do them. What distance/time do you do? How many? Do you do them during your run?
Runningforfun - Good job getting in your long runs. I'd rather see 2 days off than 5 days of 5-milers, too.
CField - this is a great group. Happy birthday this week!
outsiderunner - really sorry about your job, man. big kudos to applying to a whole crap-ton of jobs and seeing what sticks, or even getting some throw-away interviews out of the way before you get interviewed for the dream job. Good luck!
RRR - the loneliness of the long distance runner... lots of racing! It's not too late to point out your 10K and 5K pace were the same and as you and smoove pointed out, up hill... Don't beat yourself up. You are doing this for fun and not for money (and besides, you would have won the money anyway :-). Consistency and patience. We'll get there. As hard as it is for you to believe, everybody behind you looks at you with reverence, like how can that guy run so fast?
thejeff - having a high school kid snipe your gift cards... the worst! :-) There's been a lot of discussion around here about the heat and humidity. You've been putting in the work. Trust in your training.
hantph96 - nice to see you are feeling good with your calf. good luck!
Runn3rGirl - glad to see you chipper. keep up the work and good vibes. You worked your butt off all summer for this season of awesomeness. Enjoy it!
Working Harder - excited for your race. weather is slowly breaking, too, so you should be in a great place for the trail. Good luck if I don't hear from you before! I haven't looked at ultrasignup - do you have an idea about whether you'll be racing for the win?
Me: 41 M, signed up for a couple races between now and Oct. 20. Goal 10K this coming weekend, 10-mile trail the following, and maybe a 5K on Oct. 15.
M - 8-mile race (see last week's thread)
T - 10
W - 5
T - 2x1T (up), 2E, 2T (down)
F - 5
S - 4
S - off
Thursday workout was meant to simulate some of the terrain of this weekend's 10K, which starts out with 250' climbing over the first 2.1 miles, then drops more slowly for the next 4.1 with only some minor hills here and there. I wanted to see if I could run 6:00 on a 1-mile 100' climb on the first one, but it was too much and I slowed to 6:29. Second was 7:30 but much steeper (280' climb). The two-mile coming down was 10:21 with 5:14 and 5:07 splits dropping about 550' -- definitely steeper than the race but good since I was feeling relaxed the whole way. Given this I'm thinking 6:15-6:30 pace going up and then 5:20-5:30 coming down and break 36:00. Goal time is 35:22 to beat my all-time PR, which I've started to be suspect of (since I ran a 36:56 8 weeks later - that's my second best 10K time).