35 m 154ish lbs.
Upcoming goals - finish getting 100% healthy and then run 5ks 10k in late summer.
M 5
T 3
W off
T 4
F 4pm to S 7am 30miles (trail relay race)
S no thought is doing anything.
Started to feel a bit better walking around early in the week. When I got injured it was basically going to be to late to find someone to run my relay leg , and I wanted to do it so I said eff it.
Trails were ultra technical in spots (esp the 7mile loop) with some decent elevation gain (3300 feet over 30ish miles)
From lots of rain trail conditions started bad and got worse. Mud muck roots rocks and deep creek crossing. It was more traversing tough terrain in the fastest way possible than a true run.
First loop the 4pm 3+5 m loops. The least technical and I felt good ran well
Second loop 930pm the 7+3 loops. The 7 is the most technical. Held it together pretty well but it killed my piriformis and sciatic. Totally was locked up by the 3mile loop and had to really focus to just finish. Finished and thot no effing way i can go back out. Took some ibuprofen and drank a few beers and slept a hour.
Last loop. The killer 5+7 mile loop. Took ibuprofen and got down to the start at 5am. I halfway held it together on the 5mile loop. Was hurting but manageable. Watching the sun come up in the mountains lessened the pain. The 7 mile loop was pure hell. By the mountain switchbacks at around mile 3.5 I thot I just wanted to crawl into a hole and lay there. Finished in a total death march.. everything on the left side hurting. But finished it.
Team got 2nd overall of all the teams not just the 4 person ultra teams. I killers the pain w copious amounts of Beer.
Woke up this morning and my quads are beat to hell but the piriformis and back feel good. We shall see. Time for some days off.
Nice running RRR. Like you said, maybe not the smartest. But you got some good miles in, some good beer in, and now your butt feels just a little bit better. I have a working theory I like to call HEBA. It stands for Hard Exercise Body Alignment. Basically I have had many, many instances where something hurts a bit and I'm struggling to get over it, then I go do something pretty hard and it just kind of fixes it. Sometimes for good, but most often temporarily. This actually happened with my marathon recently. I went in with three small aches and pains. One I was worried about enough that I feared it might turn into a major issues in the late stage of the race. But no issues in the race. And after the race, all three niggles were gone. The next day everything else was sore and hurt, but those three spots were great (two of them kinda came back towards the end of the week, though).
Yeah weirdly enough I woke up with sore quads but zero pain in the piriformis or the sciatic.
Hoping I showed me who was boss. Cause ready to get a little rest. Then a couple transition weeks into some pappy training.
37M
No goals, just take my time getting mileage back up ~50
M, off
T, off
W, 45 minute easy mtb ride
Th, off
F, 40 minute easy mtb ride
Sa, 4 miles
Su, 4 miles (maybe easy mtb later today?)
8 total
I've had the week to think about my race and I'm still pretty happy with it. I used to read about people would miss their goals by tiny amounts of time and think, how can you be OK with that? Well, I'm mostly OK with being 63 seconds over a 3 hour marathon.
That said, there were times I might have been running, to use Jewbaca's words, like a pansy. It's hard to say looking back. Anyways, I have a few questions for those of you with more experience than me. A couple of things that just surprised me.
Like everyone I felt good going through the half and beyond. Our group was on pace, spirits were high, chatting was no trouble. In the early 20s things got hard, which I expected. What I did not expect is my legs and body to feel so dead, stiff and depleted while my aerobic system/HR/breathing was totally fine. I was ready for my body to feel bad, but I thought it would be the whole thing. Was I just more aerobically fit than I was in terms of leg strength? I suppose the answer to that doesn't matter too much. But what should I do in the future to be stronger all around in the final 10k?
More miles in training? I had a really good final 2 months, but 2017 was one of injury and my buildup, on the whole, was lacking.
More workouts? More long runs and long tempos? More shorter/harder intervals? I tried to mix both into my training.
More of a racing mindset? I was a bit conservative in the end. Rather than trying to push as hard as I thought I could, I conserved to get over some hills and not have my hamstrings lock up or not vomit at the crest of each hill. I did put in a serious race effort the final 2 miles, but even then the legs were so dead I couldn't get under 7 minutes per mile.
Good luck to Bdubs in the marathon. Super excited to hear the outcome, and I know you picked the right shoes.
And congrats again to OR for a tough run at the 10K. PRs are PRs. Sometimes they come in seconds, sometimes they come in minutes. Keep plugging away.
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:40 (April 2018)
Goal: June 5K (be aggressive and risk blow-up)
M: 5 miles easy
T: 3.5 miles easy plus strides
W: 6 miles easy
R: 3.5 miles easy
F: 5 miles easy
Sa:
AM) 3.5 miles easy
PM) 5 mile tempo (7:24 avg pace, alternating km reps, getting down to 6:30 pace on the last few segments)
Su:
AM) 3.5 miles easy
PM) 8 miles planned
Enjoying the doubles this weekend and staying close to home. Solid runs this week. No real problems or heavy-leggedness. The strides on Tuesday felt very good.
I do have a wee bit of tightness around my right hip flexor muscles that is literally a pain in the ass sometimes. The wear and tear on my body is more evident now than it was in my 20s lol
Looking forward to hearing how everyone’s week turned out!
Consistency no doubt you are on to something there! My banged up parts tend to feel better the day after strides or a race.
Consistency - Thanks for the comments, and you make a good point about PRs. Best of success with your training.
Tdr - I am understanding, more and more, your advice in regard to running a race and having a plan or manageable goal. I like your 5k “risk blow up” plan. Going in, you know wjhat to expect and you will strategize for that particular challenge. If you fail you fail, right? No big deal. That is a good attitude.
My week...
Ran on only four days this week, as I wanted extra rest, and the weather was quite hot for most of the week.
M: 8.5 at 6:21 overall..6:16, 6:19, 6:14, 6:13, 5:55, 2:57 to finish
T. 8.5 at 6:38 overall...hilly...83 degrees...6:29, 6:18, 6:03, 2:59 to finish
W: off
T: 5.13 at 6:16 overall...91 degrees/bright sun/windy...6:45, 6:24, 6:09, 6:04, 6:00, 0:47
F: off
Sat.: 10k race...36:27, a PR..1st in 45-49...20th overall
28 measly miles
Wanted 35:xx, but it was not in the cards. I gather that, considering the way I train (high-end aerobic) first master at a marathon (Shamrock) and third master at a 10k (yesterday) is about right. Will see about what too hot has suggested. Hate to have to sacrifice any peace.
Had a very good time trading blows with John the h.s. kid. Nice work by him.
Happy running to all...
M58 -- 5'11" 166 lbs
Open PRs (1982) -- 16:04 5K, 2:40:30 marathon
Masters PRs (2003) -- 17:10 5K, 2:56:03 marathon
Most recent (2017) -- 18:58 5K, 3:07:23 marathon
Goal -- Defend M55-59 title in 15K (August)
Training -- Week 4 of 18-week plan; 9-day cycle with Long Run, VO2max and LT workouts; volume progression
April 30 - May 6, 2018
VO2 -- 2.5-mi warmup; 3 x 1-mile w/5min jog recoveries @ 6:11, 6:11, 6:06; 2-mi cooldown
Easy - 7.7 miles @ 8:32/mi
LR -- 16.6 miles @ 8:29/mi
Off
Easy - 7.7 miles @ 8:40/mi
LT -- 1.5-mi warmup; 3 x 2 miles w/2min static rest @ (6:51, 6:44), (6:41, 6:40), (6:38, 6:30); 1-mi cooldown
Easy - 4.6 miles @ 10:00/mi (with wife)
WEEK TOTAL: 53.6 MILES
Encouraging week as I logged some decent overall mileage and ran two workouts. I need my LT pace to improve to 6:25/mile, so still a ways to go. I have a 5K scheduled in less than two weeks. Hope to see something close to 19-flat.
M34, more beard than man
Goals
10k - 33 (5/20, “neighborhood championship”)
Half - 1:13:27 (5/27, probably not doing this)
5k - Under 16 (July)
10 miles - Need to think about it (August)
Marathon - 2:30 (October)
Recent
Marathon - 2:37
10 miles - 55:31
5k 16:30
M - 8 easy
Tu - AM: 6 easy with 2x1200 (3:54, 3:53).
PM: 5 easy
W - AM: 4 easy
PM: 10 @ 6:30
Th - 10 @ 6:50
F - 8 @ 6:25
Sa - 12 @ 6:48
Su - 7 @ 7:34
Total: 70 miles
No real quality. Some moderate stuff. Had some GI issues the first half of the week, which derailed a few sessions and left me feeling generally drained. Second half of the week, started feeling some rawness in my left calf and Achilles, then my right glute and IT band. Doing some foam rolling, stretching, and going to keep the pace gentle tomorrow morning. Hoping to get in one more real good workout before the 10k. Might try 6x1600 at goal pace with 400m (2:00) recovery on Tuesday or Wednesday.
RRR - I have no room to complain about soreness. Good job getting through it.
Consistency - In my first marathon (2007), I went out too hard through the first half, felt stressed aerobically, and was able to get things back in rhythm for the last 10k after a slow 15-20. My second marathon (in March) was more like your experience. I went out too hard, but felt great aerobically. Then my legs slowly started burning around 15, and slowed from 18 on before getting wrecked by a hill at 23. The collapse seemed driven by muscle damage. The biggest difference between 2007 and 2018 (besides being older and generally slower) was that I logged several 100+ mile weeks in the summer of 2007 before having to take 6 weeks off due to a broken toe (and plenty of 100+ weeks in 2004-06). I think the miles and miles do a lot to strengthen the muscles and connective tissue in a way that keeps things holding together in the latter stages of a marathon. That’s my take anyway, and I’m planning on upping the mileage this summer accordingly rather than focusing on any one element of training.
Allen - Nicely balanced week. That’s roughly what I was going for structurally, which didn’t happen.
Strong week Allen, your hitting close to my heart with the straightforward, no frill workouts of mile repeats at 5k pace and cruise intervals for your tempo effort.
Steady week for me. Increased my frequency of running up to 5 days, so I held the intensity and duration of my runs fairly close to constant. Needed my PT to remind me not to increase two variables at the same time - even those of us who have been doing this a long time need reminders sometimes.
No elliptical time this week and eating and drinking too much, so my weight is up, but I'm not worried about it - thisbis the time for that too happen.
M - 6 easy
Tu - off
W - 5 easy
Th - 6 easy to moderate
F - off
Sa - 8 easy
Su -6 easy
Hey guys.
M, early 40s, 5'8, 130s
Old PRs (from my 20s): 4:46, 16:30s, 34:20s, 2:44
Goal: (1) Build base (2) Early fall marathon, mainly to scare myself into building base (3) AG PRs
Running in Topo MT2s (new pair on roads, older pair on roads)
M AM 1:37 with 16k on the park loop in 1:09:01, plus 4 x short strides and 4 x hill sprints coming back / PM 17 shuffle
Nice and cool and felt pretty good cruising along. Had decent pop on the hill sprints, too. A little worked but not wrecked afterward.
T early AM 25 shuffle / mid AM 1:08 easy trails (Hill Loop)
Warmer, little tired but comfortable enough at an easy pace. Spotted some coyote scat and what looked like a bunch of spat out rabbit fur.
W AM 1:30 easy trails (Lake Loop) / PM 21 shuffle
Hot. Legs a little tired but didn’t really seem to get more tired as the run went on.
Th AM 52 LP with 4k fartlek strides plus 4 x hill sprints coming back
Hot again, allergies kicking in, too, but legs performed reasonably well.
F AM 2:17 easy trails (Sawmill Hills)
Somewhat cooler but pretty humid. Almost stepped on a garter snake. Longest run (by time) that I've done in years, and definitely felt like it toward the end, but felt pretty solid the whole way.
Sat early AM 21 shuffle / mid AM 1:01 downtown easy
Legs felt surprisingly unsore after yesterday. Driving back from dinner with my parents, we saw a dog running around in the road at a fairly busy spot on our little two-lane highway. At my wife's request I tried to catch it and get it out of the road. Did I mention the dog was a collie? You can guess who was herding who by the end, but nobody got hit, the dog got home, and my wife appreciated my efforts, so it was all good. Plus a little additional work on speed (ha) and agility (hahaha).
Sun early AM 17 shuffle, maybe similar again later on, maybe not, we'll see. Everything feels fine.
Total 10:06 (with a mix of 16k near MP, about 2k quick, 4:55 trails, 1:41 shuffle)
Feeling good about this week and how things have been going generally. Getting good volume in and feel like I'm building up and not breaking down, which is where I want to be at this point in the game.
Hope to get back with the appropriate congratulations and a few comments in a little while.
My week:
27 miles in 4 runs. Mostly easy w some fartleks sprinkled in for anger management purposes. Too much work and not enough running but that’s okay. Chicago is a long ways off. Congrats Or on the PR and hats off to my old nemesis Galen rupp for a helluva run in Prague. It sure feels good to say that I’ve broken a 2:06 guy....
1.5 miles this week. right knee feeling good left knee felt ok but swelled up after.
I'll comment later. Just surprised no one has mentioned Rupp yet. AJ forced Rupp into a DNF at Boston but I'm not sure AJ would of been able to match Rupp's finale surge in Prauge. It will surely be a great race the next time they meet, for sure.
hey!
commenting later
M25, 5'9", 150lbs
PRs: 34:5x 10k, 1:15:5x half, 2:50:2x full
Goal: Fall marathon
Coming back from knee injury this week:
Monday - 9km easy-ish
Friday - 6km with a few of them faster to test the knee
Sunday - 10k race in 37:20
Went out a too fast on the race today (sub 35 pace) and ended up slowing down a lot in the second half. Wasn't sure how fast to run after 3 weeks without running due to knee injury, under the heat and in a course that I didn't know well, so just went with a friend who wanted to run a sub 35.
Calm week here. Just recovering from the HM from the last weekend but trying to get the legs moving again!
Mon: 35' slow;
Tue: 50' at 5:30 min/km
Wed: 25' WU + 10x200 (R 1'10) +10' CD
Thu: 40' at 5:00 min/km
Fri: Rest
Sat: 60' at 5:00 min/km
Sun: 10k Race. This was totally unplanned (just got the bib on the day before) and managed to get some LT pace in. The course was really hilly but I always felt that the pace was comfortably uncomfortable! Got a 44:32.
This was just a recovery week and although I feel a little bit tired I was able to recover my legs for the next big race. Might have a trail run next weekend but I will try, along with my coach, to fit in some 10k pace stuff to start sharpening the legs for that!
Nice week for everyone!
Easy and relaxing week for me. Ran 2 miles yesterday and 5 today. Legs are still sore. My summer race schedule seems pack compared to the last couple years. Next up may be a 10 miler in 2 weeks that I would do just for a fun workout. A week later is a 5 miler that's part of a summer series that I'm going to go for. Then the following week is a 5k I've run almost every year. Excited it's finally here.
Allen - What a great week. I am VERY happy for you. Things are looking good for you, and your dedication shows. How are your knees, etc. feeling?
Male 50 5'8" 133lbs
Goal Race: Sugarloaf Marathon in Maine, May 20
A Goal: 3:20:00(BQ -10), B Goal: 3:15:00, C Goal: sub 3:10??
PRs
Marathon 3:29:12 November 2016
HM 1:33:14 November 2017
10mi. 1:06:45 March 2018
5k 19:41 November 2017
Down week in terms of running mileage. Plenty of aerobic activity though. Wednesday my car was in the shop so I commuted to and from work by bike. I have not done any cycling since October of last year and I over did it a bit. There's a section of road that is narrow with two way traffic and cars have a tough time getting around and I try to keep the speed up which usually turns into a VO2max effort. Oh, and there is a Strava segment in the middle of it to serve as an extra incentive. This really did a number on my quads and I felt it on Thursday's run which ended up shorter than originally planned. Before Thursday's run is when I noticed my heel pain from self diagnosed PF. The good news is that combination of the various treatments for PF seem to be helping and Sunday's test run went OK. Not pain free, but OK. My plan is to go for a long run on Monday to replace the missing long run this past weekend. Not sure if I will incorporate a workout into that run or just keep it easy.
Mon. 7.7mi Easy 7:40avg
Tues. 7.3mi Easy 7:53avg
Wed. Car in shop so... AM 12.7mi bike commute, PM Brick as 12.7mi bike commute + 3.2mi Easy
Thurs. 6mi Easy 8:10avg in the heat with fried quads from the bike commute.
Fri. Off to give my foot a rest while I figure out what to about the PF.
Sat. 63min cycling for 18.3mi.
Sun. 8mi Easy 7:45avg
Total 32mi running
Two weeks away from 27, dad to two, grad student, 162 lbs
The week started off good, and then fell apart from getting sick.
Monday: Walked 2 miles. Trying to be more active on my off days since I barely do jack on them, which isn't actually healthy.
Tuesday: 6 miles at 9:52 average. Found a nice new gravel trail to run on, which was awesome. Plus the weather finally cleared up so running outside wasn't as meh.
Wednesday: 6 x 3 minutes hard w/ 2 min jog. I only ended up doing 5 since by the 5th one, I could feel my stride changing from muscle fatigue. So I cut it a bit short. My breathing and HR were in the expected range though, so I think I need to actually do strides and strength. Both of which I've badly neglected so far.
Interval 1 2 3 4 5 6 Avg.
Distance 0.45 0.46 0.46 0.47 0.47 - 0.462
Pace 6:40 6:36 6:31 6:27 6:25 - 6:32
I averaged a better pace than the last time I did this a few weeks ago. I ran the jogs at about 10 minute pace. With warm up and cooldown, I got 7.5 miles for the day.
Thursday: Felt tired, took a nap, woke up with a burning, dry throat. Definitely sick so I took the day off.
Friday: Still sick and felt worse so another off day.
Saturday: Scratched the 5k I was looking forward to so I can rest.
Sunday: Finally feeling decent. Might jog out like 6 miles or so later. Still debating.
Total: 13.5 (20 if I run later)
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