Male, 50 yo, 5’7”, 127 lbs
Goals: Build a Solid Base
M: 75 m 140 bpm (Road, 150 ft)
T: 60 m 158 bpm (Road, 250 ft)
W: 60 m 144 bpm (Road, 300 ft)
T: 75 m 143 bpm (Road/Trail, 1,240 ft)
F: 78 m 156 bpm (Road, 475 ft)
S: 62 m 145 bpm (Trail/Road, 1,090 ft)
S: 120 m 149 bpm (Road, 230 ft)
Total: 8:51 - 55 miles - 3700 ft
A very solid week. Though “off season,” time and mileage near previous training peaks. Preparing for new peaks. Good mix of terrain. All easy. 12 days in a row. I feel good all the time. New shoes: Saucony Zealot ISO 2.
Looking forward to seeing how we're all doing...
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:40 (April 2018)
Goal: June 5K (Be aggressive. Mantras: Attack. Hang On.)
M: 3.5 miles easy
T: 5 miles easy plus strides
W: 6 miles easy
R: 5 miles easy
F: 2 miles easy
AM) 5K in 17:57, 3rd overall
PM) 5 miles easy
AM) 3.5 miles easy
PM) 8 miles planned
Jumped into a 5K for fun this weekend. The goal was to pick off runners towards the end. Splits were 5:51, 5:50, 5:40. I had more to give but the goal was to train through this race and finish feeling pleasantly tired.
Smoove, I ran into someone you might know at the race Lol. Small world. Her name is Anja Drew. She is from Orlando and mentioned Track Shack. I was surprised to hear that she isn’t being coached and doesn’t seem to believe that she can qualify for the marathon Olympic Trials! She ran 18:02, went out a bit fast but looked strong.
The discussions from last week were very interesting. I didn’t have much to add except to say now that Lydiard seems very appealing given my style of training.
I tend to prefer frequent racing as opposed to killing myself in workouts!
Coach Jeff I pulled out a new set of shoes today also...Nike Structure...pace was automatically 10s/mile faster lol
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 5 of 18-week plan; 9-day cycle with Long Run, VO2max and LT workouts; volume progression
May 7 - 13, 2018
Easy - 8.2 miles @ 7:57/mi
Easy - 5.0 miles @ 8:33/mi w/6x100m strides
VO2 -- 2-mi warmup; 6 x 1/2-mile w/2:30 jog recoveries @ 3:07, 3:05, 3:02, 3:02, 3:00, 2:56; 2-mi cooldown
Easy - 7.0 miles @ 8:45/mi
LR -- 18.0 miles @ 8:47/mi
Easy - 10.0 miles @ 7:48/mi
WEEK TOTAL: 55.7 MILES
I felt sluggish and beat-up all week. I was hoping for sub-3s for Wednesday's half-mile repeats, but it took a long while to get in the groove. I hit the wall hard on Friday's long run, crawling the last few miles at 10-minute pace.
On a high note, however, the 55-plus miles was the second highest weekly total in probably 14 years. I am taking today off, coasting into a planned step-back week that will include a mini taper before a Saturday 5K.
35 year old dude. 6ft 153ish.
Goals- get rest of the way healthy in may. Start plan Pappy. Run 5k-10ks this summer / early fall. Send AJ home devastated Jan 20.
Mon - Off
Tues - Off
Wed - 3miles (still sore)
Thur - 3miles (lots better)
Fri - hour bike.
Sat - 3.5 progression 8-7:30-7:00-3:00 (feeling good)
Sun - 6.
I would say I am pretty damm healthy. Just some residual soreness/tiredness from 30miles on rough trail. Hamstrings a tad sore.
April was a good rest/rehab month. Starting to feel the mojo coming back. Also didn’t gain any weight in the off month. The power of 10pcs of while fruit per day.
Build miles rest of may and in June start to rock and roll and be a Lean mean PR machine rest of the year. One on a rigid daily schedule of up early to run and in bed early after evening biking.
build the base (possibly Lydiard style)
Awesome weeks guys! Looks like everyone is getting fit for summer and heading to the races or running lots of miles. Should be exciting around here.
Tall dark roast, nice 5k that you jumped into. Those splits are super consistent. And I dig the mantra. I recently had to change my password at work and I picked a nice little mantra to keep in my head.
Coach ROC, I love seeing the consistent miles. Nearly 9 hours is a lot of training time. While getting my miles back up, I'm keeping track of hours more-so than miles. Looking back I've never done more than 8 in a week. Hoping to take my time getting up near you and see how I can hold it.
Allen, those halfs look really good. I know they were just off your time goal, but the way you just chipped the time down each rep shows some nice control. And congrats on the miles.
RRR, coming back! I'm on the morning bandwagon, too. Six in a row now and the last two days I got up the first thought in my head was "I get to go run now."
This was my first full week of training after the marathon, and I think things are coming back nicely.
T, 5.5 easy 8:06
W, 6.1 easy 8:12
Th, 7.6 easy on hilly trails 7:56, first day of feeling really, really good
F, 5 easy 7:47
Sa, 9 at 1/2 effort (2 miles easy, 7 miles ~7:15)
Su, 6.4 easy 7:53
Male 50 5'8" 132lbs
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??
Marathon 3:29:12 November 2016
HM 1:33:14 November 2017
10mi. 1:06:45 March 2018
5k 19:41 November 2017
1 week till race day!
Monday's workout was originally scheduled for the previous Sat. and since it was pushed into a taper week of sorts I cut it from a 3x2 to a 2x2. Weather got warmer later in the week so paces started to slow. Due to the warm weather, Thursday's workout was done by percieved effort and no regard to pace. A thunderstorm rolled through during the workout, but I was rewarded with a rainbow near the end of the workout. Still rehabbing the PF which was getting noticeably better until Thursday's workout where it started compaining the next morning. Today the PF rehab is back on track and things feel better despite the long run on Sat. I still need to finalize travel plans. Driving from VA to ME and would like to stop over somewhere in NH on Fri. Also thinking of making a bit of a detour to visit Mt. Washington. I threw in some HR numbers for the Coach Jeff.
Mon. 12.2mi as 4 Up + 2x2 w/ 2min jog (6:51UH, 6:47UH, 6:15DH, 6:12DH) + 4 Down (155avgHR, 177pk)
Tues. 6.1mi Easy 7:47avg (147avgHR)
Wed. 6.7mi Easy 8:02avg (147avgHR)
Thurs. 10mi as 3 Up + 1T+2MP+1T+2MP + 1 Down (6:47UH, 7:37UH, 7:04DH, 6:31DH, 7:14, 7:01) Warm day effort based pacing (155avgHR, 174pk)
Fri. 3.3mi Easy 7:57avg (149avgHR)
Sat. 11.4mi Easy 7:36avg (149avgHR)
Sun. Hip/core strength and mobility
Coach Jeff - What are your early impressions of the Zealot? I went to our local running store to try those and the Freedom but they only stocked the Freedom so that is what I got. I was looking to try something more plush than the Kinvara to see if that helped my feet feel better after runs longer than 15mi or so. In the end I don't think it made any difference, but they are serving me well as I have been wearing them a lot during my PF rehab.
33 y/o male 6ft 163lbs
Next races 5/19 10miler 5/26 5 miler 6/2 5k
Spent this week trying to heal up some little niggles I've been dealing with the past couple months. Right foot is still tight in the arch, and left knee has some sharp pain. Both things come and go. After a mile warm up they are non existent. I've been foam rolling the heck out of my IT band as I think that may be the cause of my knee pain. I bought a small foam roller that I stick in the freezer and use for my foot. Also been applying biofreeze.
As far as the races go, this week's 10 miler wasn't originally planned on my schedule but it looked like it would be a very cool scenic run. So I'll just treat that as more of a training run as opposed to a race. Give a solid effort, but if I'm place for anything, push for it near the end.
Have a great week guys!
Tdr - Interesting race. It is good to just “jump in” sometimes, as hou did. Yeah, that gal did some nice running with the 18:02
Allen - That is a solid week. Good mileage and some good intensity there, too. You are on a very nice trajectory right now.
As for me...
M49, 5’6”, 125
Got to a hefty 127 with the low-mileage week last week, but the sweaty weather this week got me back to 125.
M: 8.5 at 6:31.5 overall...finishing 6:25, 6:20, 6:24, 6:18, 6:11, 3:06
T: 13.13 in 1:26:42...6:36 overall, finishing 6:24, 6:16:, 6:21, 6:18, 6:08, 0:49...warm day, but felt great
W: 10.13 at 6:44 overall...hilly...6:22, 6:24, 6:19, 0:48 to finish
T: 8.5 at 6:42 overall...hilly and hot...6:30, 6:22, 6:40, 3:15 to finish
F: 10.13 at 6.35 overall...hot but was able to roll...6:22, 6:11, 6:20, 6:09, 0:49
Sat.: 12.14 at 6:42 overall...hilliest route...6:39, 6:37, 6:14, 6:19, 0:51
20 miles at faster than MP
Could have raced a 5k yesterday, but chose the mileage instead (have done this often in the last two years). I figure I will reload and do our July 4th 5k (hilly 5k) instead...get in some big weeks between now and then.
Have a great week, everyone!
Smoove, is Jon Mott part of your training group?
Me: 42 M
Old PRs: 16:30s/34:20s/2:44
Goal: Get back in shape, build base, run a solid fall marathon
M AM 1:45 with 18k in 1:17:46 (4:19/k) on the park loop plus 4 x strides and 4 x hill sprints coming back / 21 shuffle later on. Warm, breathing affected by allergies a bit, but legs felt really good, strong pretty much the whole way and felt like I could have done more.
What I'm trying to do with this kind of workout is to spend a long time running in a rhythm where it feels like I'm running well without actually running hard. When it does start to get hard, or when I hit my previous limit, I try to do another 2-4k and then call it a day. And then gradually extend over time. The pace is whatever the pace ends up being, generally around 4:20/k at this point, but ideally it should be in the slightly-slower-than-MP zone that Canova prescribes for his fast long runs.
I'm doing the hill work on a short but pretty steep little hill on the way back from the park. They're very short - I count off about forty strides - and I try to keep them smooth with good drive, spring, and turnover. With the bounding I did later in the week, I was trying to stretch out the stride and emphasize the bounce a little.
T AM 1:08 very easy trails / 21 shuffle later on. Getting warm, a little slow getting going but loosened up nicely, happy with recovery from yesterday.
W AM 1:16 with 5 x 1k easy effort/1k good effort (4:44/4:01, 4:35/4:00, 4:33/3:59, 4:26/3:59), plus 4 x strides, 4 x short hill bounding, 2 x short hill sprint / 21 shuffle in the evening. Sunny and warm, legs felt really good again in spite of a bit of allergies, workout went by quickly and felt quite strong all the way, good pop on the strides and hill work.
This is another Canova-style workout that I'm trying to get the hang of. I experimented with this stuff a little earlier in the spring, and I think I'm going to try to work it in on a more regular basis. Kind of fun, kind of weird, in that the "recovery" is actually the challenging part (for me at least).
Th AM 1:35 easy/steady over the bridge and back through downtown. Pleasant, slight allergies but not too tired and legs felt fine, though form felt kind of floppy and sloppy for the first few miles. Tried to run a little taller and with a little more spring in the feet and everything smoothed out nicely.
F AM 2:22 easy Sawmill trails
Very pleasant, allergies again but not really a problem, legs felt generally pretty good, held up a little better than last week, I think. Only sort of got lost this time...
Like most of my trail runs, this is on pretty rocky, rooty, twisty single-track, with a little jeep road thrown in here and there. No really big climbs, just little hills all the time.
Sat AM 1:15 easy/steady up the trolley track and back plus 4 x strides, 4 x hill bounding, 4 x hill sprints / PM 21 shuffle. Cool, light rain, very nice for running, feeling really good.
Sun AM 27 shuffle. Legs feel fine.
(11:12 for the week, with 28k specific, 3 sessions for speed, 2:50 easy/steady, 3:30 on trails, 1:51 shuffle)
Very happy with the way the week went, and especially with the way recovery has been going. Starting to feel the resiliency, Allen!
Looks like you guys have been doing some good work! Hope to send some comments along a little later.
Smoove, is Jon Mott part of your training group?
According to Jon Mott’s instagram, Smoove is his coach.
Marathon - 2:37 (3/10)
10 miles - 55:31 (4/10)
5k - 16:30 (4/20)
10k - low 33s (5/20)
5k - under 16 (July)
10 miles - 54:30 (August)
Marathon - 2:30 (October)
M - 8 easy (AM), 6 easy (PM)
Tu - 4x1200 w 300 (3:00) rest, 3:48, 3:49, 3:49, 3:47. 9 miles total.
W - 5 easy (AM), 8 easy (PM)
Th - 8k tempo on track in 27:24 (5:30, 5:31, 5:29, 5:29, 5:25). 11 miles total.
F - 8 easy
Sa - 18 @ 6:51.
Su - 7 @ 7:30 (easy/recovery)
Total: 80 miles
Good, well-rounded week. Best in a while.
High hamstrings/glutewhatever still bugging me a bit, and had to stretch a few times in the long run.
Next week, taking it down to 55-60 miles with one workout and then the 10k.
After that, not sure if I’m going to try one more spring race or rest a bit and start getting ready for the marathon cycle.
Sorry to be mia last week. Only ran 2 miles due to work. Hope to be back on the horse next week, though that may be optimistic. Proceed without me.
S - Off
M - Off
T - Off
W - 4 easy
T - 6 easy
F - 6 easy
S - 6 easy + weights
The legs are starting to feel good again. I joined a gym and did my first weight session in about 3 years. Ouch. I started with pretty low weights and it wounds my pride how much 3 x 6 x 95 lb squats made me hurt.
Still improving - I just picked up a pair of Zealots as well. I'm only about 20 miles into them, but so far I love them. I've been using the Rides and Brooks Launch mostly, and I was looking for an alternative to the Launch. The Zealots might be the ones. They're my first 4mm drop, but so far my legs can't tell the difference.
PRs: 17:45 (2018), 1:27:00 (2017), 2:57:07 (2018)
Next race: local half on 5/26
Goal race: half in September, Boston 2019
M - off
T - 5x1000m @3:30 w 400m jogs + 4x400m @ 74s also w 400m jog, total 11 miles
W - 7 easy
T - 4x3200m @6:10/mi w 400m jogs, total 13 miles
F - off
Sat - 13 miles long run
Su - 6 easy
Total: 50 miles
week-4 post marathon for me. felt very good, back to 100%. "peak" training week regarding the half I'm racing in 2 weeks. workouts were though but doable (except for weaving around extended families doing the classic "walking on the track" exercise...). J Daniels' calculator gives me a 1:21:20 goal time, basically the same pace I ran in Thursday's 4x2 mile tempo workout. Not gonna happen due to the hills. The course is right next door, so I had the chance to run it already. Brutal. I'll have to run smart.
Yes, I know Anja well. She's really improved over the last couple of years, dropping down to 17:40s earlier this year.
Good week for me:
M - 6 miles easy
Tu - off
W - 6 miles easy
Th - 10 miles, with a moderate-to-moderately-hard last mile
F - off
Sa - 6 miles easy
Su - 6 miles easy
Been doing a bit of strength training recently, but didn't do any specific gym work this week. Instead I moved 11,000 pounds of river rock between 5:00 Friday and 10:00 this morning as part of redoing the landscaping at my house. Lots of lunges and core work accomplished.
Yes, I'm coaching Jon; although the group isfairy dispersed, so he mostly trains solo, doing workouts alone and lots of easy distance with his girlfriend. My other stud guy was supposed to meet up with him for workouts this cycle, but he ended up with a stress reaction.
Tall dark roast: Congrats on the podium :)
Coach Jeff ROC: I've seen your climbs on strava, they seem super hard! I think it'll be very beneficial for you. I'm gonna try to include more hills this cycle too.
Allen1959: Good job on the mileage! I didn't mention this on last week's thread but I was really impressed with how fit you look. Much fitter than when you were younger. Hope I look as good in 30 years when I'm in my 50s :)
Still Improving: Good luck this weekend!
Smoove: It's nice seeing your runs showing up again on strava
jewbacca: What made you start doing weights again? What kinds of exercises do you do? Just curious cause I'm trying to start lifting too.
M25, 5'9"ish, 150-ish lbs
PRs: 34:5x 10k, 1:15:5x HM, 2:50:2x full
Goal: Fall marathon
First week really training after what I believe was some mild ITBS. Looking to increase mileage now to marathon training mileage and build a base.
M: 10k @ 4:36/km
T: 6.5k @ 4:43/km
W: 12.2k @ 4:55/km
T: 9k @ ~4:40/km + 20m indoor cycling pretty hard + weights
F: 6k starting at 4:20/km finishing at 3:40/km
S: 1.5km swimming (1:55/100m avg or so) + 9km @ 4:52/km
S: 16.5km @ 4:32/km
Total: 69.5km (43.2mi)
Hadn't really trained in 4 weeks, so felt bad in the beginning of the week but started feeling better as the days went by.
I'm thinking of running Amsterdam (Oct. 21), and I wanted to do the lydiard plan from run to the top, but it's base + 16 weeks, which would mean only 7 weeks of base given that Amsterdam is 23 weeks away. That's too little, specially since I still have to build up the miles. Any suggestions on how to shorten the 16 week part to make some time for a longer base?