Well I’m up early sipping some of that tall dark roast so why not get things started!
I hope everyone has had a great week of training.
Well I’m up early sipping some of that tall dark roast so why not get things started!
I hope everyone has had a great week of training.
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: 3.5. miles easy
F: 5 miles easy
Sa:
AM) 3.5 miles easy
PM) 4 mile “run to the barn” (7:46, 7:26, 7:15, 6:40) finishing with 4 x 200m w/ 200 jog on the track (37, 37, 37, 35)
Su:
AM) 3.5 miles easy
PM) 8 miles planned
The goal for Saturday’s workout was to open up and bring it in on that last mile. Big negative split. Then stepped onto the track (first time since late 2017) to see how fast I could turn those legs over. The last rep was probably 90% of my all-out sprint speed at the moment.
So next Sunday is my goal 5K and I would like to hear what y’all think. The goal is to go to the front and be a lot more aggressive even if I fall apart towards the end. The leaders might go out close to 5:00 pace which I can’t hold for more than halfway. I might get lucky and have somebody to race at 5:20-5:30 pace but I might get stuck in no man’s land too.
Should I race with a watch and keep myself to 5:20s (knowing that pace is constantly fluctuating on that thing) or should I go by feel and not even wear a watch...take some risks...and maybe run with someone who has gone out a little faster than I would like and hang on?
M38, 6-6, 185
Next goal race: Chicago.
Will prob run a mile and a 5k this summer.
M 7 easy
T 7x400, 2x200 5 total
W weights
Th 8 easy+
F 9 easy+
S 14 easy
S 8 easy
51 total. First week back after a brief post-Boston hiatus. Felt pretty sore and sluggish, but I’ll survive. Onward and upwards. #stopveggieboy.
Tall dark roast wrote:.
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Should I race with a watch and keep myself to 5:20s (knowing that pace is constantly fluctuating on that thing) or should I go by feel and not even wear a watch...take some risks...and maybe run with someone who has gone out a little faster than I would like and hang on?
I think running without the watch is a good idea - gets you out of your comfort zone. Sometimes if I look at my watch and see myself running faster than I expect I can for the chosen distance, I start to back off and t plays tricks with my head. “Oh I can’t hold this... I’ll get tired...” If I were just running for feel I may have better PRs. Go out there and see what you can do.
Smoove, congratulations on Jon's run this morning. Finished very strong.
AJ - Nice week glad to see you back grinding.
35 MAN 6ft 156
Mon - 4E +30mins lifting
Tues - 6 progression down to 6:17 + strides
Wed - 4E
Thur 6E + strides
Fri- 6 progression down to 6:05 + 30min lifting
Sat -4 Strides
Sun - 10 steady (74min). Was hot and humid and got a late 6:20 start. Lost 7 lbs of sweat and drank 12oz water during
+ 60miles Single Speed Bike during week.
Solid week for me. Not a whole lot of just jogging. Keeping things steady. Feeling strong legs wise and upper body wise. Gained a couple lbs from lifting and muscles retaining a little more water to heal.
#StopAJ #10pcsoffruitwhilestandingatdesk
Can you smelllllllll what R3 is cooking
While I'd advocate racing instead of time trailing in most cases, I'd be reluctant to go out at 5:00 pace if I thought I was in 5:20 shape. It's too big of a delta. Going out in 5:10-5:15 would be fine, but getting dragged that far along at that fast of a pace would be rough.
Good week for me. Same running volume as last week, but as part of my plan to stay healthy, I added aerobic volume via the elliptical to save my legs some. Some plantar fasciitis growing to somewhat challenging levels in my left heel, but I'm going to need to live with it and probably see if some cortisone shots help during the cycle.
M - 6 easy; strength
T - 6 easy
W - 6.5 with first 3.0 being a progression. Not useful physiologically, but a good gear finding/fitness inquiry exercise.
Th - 40 minutes elliptical; strength
F - 6 moderate
Sa - 6.75 easy
Su - 12 easy
43.25 total, plus 40:00 cross training
Also, got my first coaching OTQ this morning. Not a PR for the athlete, but still a strong outcome with a big negative split (1:09:34/1:08:58) and he beat some quality athletes in the process.
Thanks for getting it started TDR! I'm just in from my Sunday run. 25 runs over 25 days and still feeling good.
TDR: I have the least 5k experience on the board, but if you're gonna race the peoples instead of the watch, the watch is just added weight and aerodynamic drag.
AJ: Glad to see you're back, even if feeling sluggish.
As for AJVSRRR, #stopdropandroll cuz u both gonna be on fire.
Male, 50 yo, 5’7”, 127 lbs
Goals: Build a Solid Base
Upcomingish Races: 10/06 10k, 11/04 HM
M: 75 m 144 bpm (Road, 150 ft)
T: 60 m 164 bpm (Road, 160 ft)
W: 63 m 149 bpm (Road, 300 ft)
T: 75 m 148 bpm (Road, 175 ft)
F: 61 m 155 bpm (Road/Trail, 1000 ft)
S: 60 m 142 bpm (Road, 525 ft)
S: 114 m 150 bpm (Road, 490 ft) Kind of a workout-ish feel. Low aerobic on the flats
Total: 8:28 - 54 miles - 2850 ft
Mid-week I switched from morning runs to night runs. My work sched has changed a bit in recent weeks, with some of my hours in the evening now. That resulted in a week of 6 hours per night of sleep which is OK for one week, but not for an extended period of time. After switching over, I am up to 7.5-8 hours of zzzzzs, a better balance for me. I expected a side-effect to be fewer beers, but so far the volume has remained the same, just with higher intensity. ;)
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Run Faster by Brad Hudson: How have I not read this book before? Consistency was right that I might find it appealing; muchas gracias, amigo! It has the kind of funneling towards race pace that I like from Canova, but with a greater degree of guidance as to implementation. The discussion of planning “in pencil” and then adapting as you go along is something I feel prepared to handle at this stage of my “career.”
--
I spent some time planning for the 2nd half of this year. I registered for a flat 10k in October and a flat HM in November. The HM is approximately 20 weeks out from Boston 2019.
So, “in pencil,” I’m planning on doing HM specific training beginning in July at some point. If I intend to make an attempt at going sub-3 in April, I need to be in the neighborhood of 90 in November. My current best HM occurred during my March marathon (95). My April 10k predicts 91ish. Seems a reasonable goal? If I can get close to 90, I’ll feel confident enough to train at a sub-3 intensity for my marathon cycle. Whatever the result, it’ll be a good benchmark to set my training paces. It’s early, but, as always, comments and suggestions are appreciated.
Geez, running faster than me is not enough? Y'all got to post faster too?
RRR: Yes, looks like you're at work with that week. The additional 60 bike miles is impressive!
Smoove: So cool on the OTQ. Even better is to see a fellow runner back up and at it with a purpose again. A very good week for you all around.
I will get 2 whole miles in this week. Spent my week going to PT twice. Did a lot of goofy walking with power bands on, squat like exercises and stretching. I have a decent story to tell that kind of ties into things discussed last week. I'll wait until after everyone posts on their weeks. Looking forward to seeing how everyone did.
Coach - really nice week! And very consistent. You are gonna kill some races this year. I may give that book a read. I typically ride my bike everywhere so 60-80 miles is typical. I would be right at home in Asia!
muchrespect wrote:
Smoove, congratulations on Jon's run this morning. Finished very strong.
Man, he gave me a heart attack. I was a little off on his splits. 1:09:34/1:09:00. I expected him to be more aggressive early. He let the Hansons guy that he was originally planning to run with go right from the gun. But he's supremely confident in his ability to negative split. His travel plans went sideways on Friday - flew from Florida to Newark and then had a connector flight issue and had to rent a car and drive 8-9 hours. He felt he was in 2:17 shape, so I'm hoping he's not disappointed, especially since he didn't PR.
Tall dark roast, I'm sipping on my on French roast post-run now. As for next week's race, I'm kind of in the middle. Don't wear a watch (or wear it but don't really have it set up to do anything), but don't be too aggressive in the first mile. Feel it out, get in the racing mindset, and then really push and stay on it somewhere in the second mile. Full disclosure, I write this as a serial positive spliter for the entirety of my 5K XC career (which was unsurprisingly very sub par).
angryjohnny, happy to see the training coming along. And the build up to Houston with RRR is going to be epic. But first, Chicago, #stoprupp #again
Smoove, nice week back. Looks like the cadence is staying higher? How is that feeling? Hopefully not contributing to some of the PF stuff. And congrats on your athlete. It's awesome to get the standard almost 2 years away. That should set you guys up for some less stressful training heading into 2020.
Coach, so glad you're enjoying the book. I might have to read through it again this summer. It could be the perfect planner to help me set up some focused training for the fall.
Pappy, I know those funny walks with bands. Had some PT for achilles stuff last fall, and 90% of the correction was all about the hips. Hope this gets you back soon.
Real Feel temp on my long run today... 102 degrees. Just to help y'all understand the need for an increase in beer intensity.
TDR:Nice week. Good job in the workout. I'd just race it and not worry about the watch.
AJ:Starting out strong. The legs will get back in shape soon
RRR:Nice week starting back. I can't wait to see how you do once you get into the peas and potatoes part of your training.
Smoove:Good week! Man I hope that heel heals up quick. Big Congrats on the OTQ!!! that has to feel great.
Coach Jeff ROC:Another really good week. I think I'll order that book today. I'm a big fan of the pencil
Now off to work
Consistency, as Stone approved, would you mind sharing your compilation of his training?
Also, Smoove, i cannot seem to find your 13 week plan heading into Chicago that was mentioned a few times. Do you remember what thread it was in?
Thanks, Pappy. I'm a big fan of the Pappy stories... the teaser above is quite effective. Enjoy the day! 3 miles next week!
37M
Week 2/14, All Your Base Are Belong To Us
M, off w/ weights (before this was 13 days in a row, which I don't normally do)
T, 10.5, half effort
W, 7.7 easy w/ 8 "30 strides
Th, 12.4 three-quarter effort, mostly trails, lots of hills in the end. PM, weights
F, 6 easy
Sa, 8 easy
Su, 11.3 easy
56 miles
Overall a good week. Thursday took it out of me a little bit. There were a couple of us on the run pushing pretty good. And I don't know why I thought I should do some light weights that evening, but I did. So, tired legs the rest of the week. And as many of you noted in last week's thread, the heat is back. But I'm happy being in the mid-50s these last two weeks. I didn't think I'd be running this much so close to the marathon. I might hang around here a bit before nudging things up. We'll see.
You can find my plan here. A pretty straightforward Daniels approach with the big modifications being a shorter vo2max block and the microcycles being 9 days early (during he more intense vo2max block) and 8 days after that. I wanted more recovery for summer training and assumed based on recent fitness that I'd be able to get back to peak fitness with fewer workouts, so the longer microcycles just made sense. The volume was originally based on an 85 mile peak, but I then backed out some miles for some elliptical time to get myself out of the Florida sun and humidity and to save some impact on my legs.
https://docs.google.com/spreadsheets/d/1Q8B64JFY27NJsZnM08z64PDqgUzHa6-hfl_u5E_nOo0
juggling wrote:
Consistency, as Stone approved, would you mind sharing your compilation of his training?
Also, Smoove, i cannot seem to find your 13 week plan heading into Chicago that was mentioned a few times. Do you remember what thread it was in?
Yeah, thanks for carrying it over to this week. I saw he gave his approval in the last thread. I'll find a way to save the document so I can post for all.