Figured I would get it started since I am up to run, but storms are stacked in for hours. Hope everyone had an excellent week.
35 6ft 156
Pappy’s Building of an Old School Runner Vol 4
Sun - 45 Recovery 5.6
Mon - 60 Easy + 6xStrides 8
Tue - 60 Easy 7.62
Wed- 7x1000 @10k (3:36avg) 5x200 (39-39-39-40-40) 9.25
Thu - 60 Easy 7.82
Fri - 45 progression (8 to sub 6) + 6x 15s Hill Sprint & CD. 8
Sat - 45 Easy + 45 1/3 alternations On at 5:34 avg Off at 7:00 avg. 12.5
58.8 total + 2x Lifting Upper Body & 45 Bike Miles
Another really good week of base workouts and volume. The lifting and the variety of the workouts have been really fun. The Alternations were def tough at the end on tired ish legs with an honest pace. Pap is whipping me into shape rather nicely thus far. Ready to race in 10 days and run smart and swift.
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016) 4:42 mile (2011)
Recent: 17:19 ( June 2018)
Goal: Continue Mileage Ramp / November 5K
M: AM: 1.5 miles 8:05avg
PM: 3 miles 8:00avg
T: AM: 2 miles 7:44avg
PM: 6 miles 7:49avg
W: AM: 2 miles 7:48avg
PM: 6 miles 7:44avg
R: AM: 2 miles 8:03avg
PM: 6 miles 7:49avg + strides
F: AM: 2 miles 8:05avg
PM: 5 miles 7:53avg
Sa: AM: 2 miles 7:50avg
PM: 6 miles 7:57avg + strides
Su: AM: 2 miles 7:46avg
PM: Planned 6 miles
Outside of running, it’s been a really chill, relaxed week for me.
Been trying to hook up on Tue/Thur with a group that runs nearby but the only guy that runs around my pace is a guy who just had a baby and pushes it around in a stroller. Pretty badass.
On Wednesday I ran somewhere new for the change in scenery. That was nice. I started feeling some bladder/intestinal discomfort throughout the week though so I’m trying to take in more electrolytes. Maybe Tailwind? What is everyone’s preferred sports recovery drink? I heard that Tailwind is the only product that contains a complete protein - all essential amino acids.
There’s a chance I’ll be jumping into a non-timed 5K group workout on Tuesday with a local running store. Nothing too serious but I’d like to get in a 18:xx type effort. Therefore, no tempo or long run this weekend.
When it comes to pain and racing, my favorite quote is from Zatopek: “Today we die a little.”
M34, 5’10”, heavier than a month ago (165-170?)
Recent races
Marathon - 2:37 (3/10)
10 miles - 55:31 (4/10)
Goals, in order
1) Be smart, patient, and consistent
2) Increase mileage significantly through July
2a) Maintain supplemental work
3) Conservatively work in quality sessions (including long runs)
4) Detroit marathon in about 2:30 (17 week’s away)
M 5 @ 6:52
Tu - 8 @ 6:49
W - 5 @ 7:00
Th - 10, last 9 @ 6:35 (messed up timing the start). Saw a bald eagle at 5.5.
F - 6 @ 6:51 with “strides” (barely hitting 5:30 pace)
Sa - 9 miles: 2 jog, 7 steady (with a brief break at 5). 10:31, 9:48, 6:08, 5:55, 6:16, 6:15, 5:55, 5:39, 5:40. Got chased by a sand hill crane around 3.
Su - 8 @ 6:38
Pretty boring to read, but I think I can keep adding on this sort of easy/moderate work without too much risk. Since I was up at 80 miles as recently as 6 weeks ago, most of the tendons, muscles, etc., should be able to handle it.
Doing some traveling the next few long weekends, and getting in the miles each morning is going to take some discipline. Currently in Michigan for family stuff. Florida next weekend to crush beers with my idiot friends. Then Savannah with my wife after the 4th.
The hamstrings are at like 95% now. I’m not going to do any hurdle races any time soon, but they might be able to handle some 200s at R pace, or maybe some hill sprints.
RRR - looks like a fun week.
Tailwind endurance fuel is good. It does not contain any protein that I am aware of. Also incomplete vs complete protein really doesn’t matter much. Your body pools amino acids over days and days so if you are injesting a variety of protein sources your body will get all the amino acids it requires.
Nice week!
Thanks RRR. I don’t know much about recovery nutrition. Years ago I got by with G3. The protein aspect was brought up on a podcast I was listening to and after googling “Tailwind nutrition” I came across an article that claims only complete proteins are used for recovery. They’re probably just trying to sell product, who knows.
Good week for me, nothing exciting, though.
M - 22 minutes on elliptical followed by 7 easy
Tu - 6 x 800 in 2:32 with 2:00-2:20 rest - 7.5 total
W - 27 minutes on elliptical followed by 2.5 miles on treadmill followed by 3.75 miles on roads
Th - 21 minutes on elliptical followed by 3.75 miles on treadmill followed by 4.25 miles on rods
F - 16.5 miles on hilly clay roads
Sa - 21 minutes on elliptical followed by 7 miles on treadmill
Su - 10 easy (anticipated)
I should be at about 62 miles total, plus 13 "miles" on the elliptical.
It was 91 and full sun on my workout day on Tuesday, but bearable humidity. The 800s were faster than 5k pace, but they felt under control and the last 3 were the fastest of the set. I'm not in 15:40s shape, but maybe 16:10-16:20 shape. We will see on the 4th when I race a 4 miler as my vo2max workout that week.
It was 78 and very humid ok my long run on Friday. I lost 11 pounds in fluids (6-7% of my body weight) on the run and calves twinged a few times and almost locked up, but thankfully didn't.
So I plan to keep doing what I'm doing - splitting time inside and outside and using the elliptical to take some of the pounding off of my body.
Almost 75 miles of total aerobic time with about a third of that being indoors and about half of that one third being on the elliptical. I'm feeling pretty decent but I don't love losing out on specificity of training some; it leaves me feeling like I'm not doing enough, but I'll need to work through it.
Def a good topic - post workout post race recovery food.
For me it’s a 100% whole wheat bagel w a smear of natural PB w a banana and some unsweet soy milk. Protein from 3 sources , some fat, Good whole grain slow digesting carb and a quicker hitting carb w the banana. Plus recovery drinks are expensive.
...Like last week I'll include the Hanson's Advanced plan work as it appears in the book for the days I don't do what they tell me...because life. Certainly I was imperfect this week. Not a good one.
M - 6 @ 8:29avg
T - 8x600m @ 5k-10k pace & 400m recoveries + wu/cd traveling to the track and back - 2:05,2:07,2:08, 2:08, 2:10, 2:11, 2:12, 2:08. Still a little too fast but better than last week and I hate seeing those splits tick up slower and slower each time so I think I finally learned my lesson. We'll see for sure with the 800s this week. At least my jogs were in the 8:00-8:40 range this week instead of 9:00 like last week. Some progress in execution I think. 8.5 total (target 2:11-2:19, or about 6:00min/mi +/- 10s)
W - scheduled off, but also wicked sick. Went to bed at 8:00 Tuesday night, took the day off work and slept most of the day. Daycare germs are no joke. Looking forward to getting over the phase where we're all perpetually infected thanks to the fact that everything Jr. touches going in Jr.'s mouth.
T - unscheduled off, still too sick to run. could sit upright enough to work from home at least (target 1.5wu, 6@6:40-6:45 "GMP", 1.5cd)
F - 4 @ 8:36, if I were healthy I would have tried to move Th workout to today, but I was lucky to get my legs moving at all so I won't complain too much. Still lots of GMP miles ahead of me. (target 7 easy)
S - 7 @ 8:30, starting to feel better (target 6 easy)
S - 10 @ 7:52
After the string of underperformance I've had for a couple months I've finally relented and decided the "Hansons+mileage" plan I've held onto since a good March performance will probably end up being an overreach. Going to go back to just "Hansons" for now and the "+ mileage" can still be an option if I'm feeling surprisingly great in like 6-8 weeks.
Hopefully everyone else had a healthier week than me.
M58 -- 5'11" 163 lbs Open PRs (1982) -- 16:04 5K, 2:40:30 marathon Masters PRs (2003) --17:10 5K, 2:56:03 marathon Last year (2017) -- 18:58, 3:07:23 marathon This year (2018) -- 5:37.8 mile, 19:17 5K Goal -- Defend M55-59 title in 15K (August) Training -- 9-day cycle with Long Run, VO2max and LT workoutsJune 18-24, 2018Easy - 7.7 miles @ 8:17/miVO2 -- 2.3-mi warmup; 3 x 1-mile w/5-min recoveries 6:16, 6:16, 6:14; 1-mi cooldownEasy - 10.0 miles @ 8:48/mi Easy - 4.0 miles @ 9:25/miLR -- 17.1 miles @ 8:02/miEasy - 10.2 miles @ 8:09/miOff WEEK TOTAL: 55.8 MILES After trying to hit an overly optimistic pace for LT repeats last week (and crashing on the last one), I went back to just running by feel for Tuesday's VO2max repeats. My most recent 5K pace was 6:13/mile, so the 6:15 average was a little disappointing. But in the midst of two high mileage weeks (for me), not crazy bad. Yesterday's recovery run was a mild progression, starting with a 10:43 mile, and finishing with 7:46, 7:40, 7:22, 6:37. So, a bit of quality there. A key training component in my marathon training last year was the quality medium or "secondary" long run in each nine-day cycle. It's a staple of the Pfitzinger plans, but I am feeling too fragile this year to regularly hammer an additional 12- to 15-mile run. This week a year ago included both an 18-mile run at sub-8 pace, and a 12-miler at 7:07 (which was marathon pace three months later). Below are two weeks which include a full 9-day cycle with long run, secondary long run and threshold run, based on Pfitzinger 55mi/18-week marathon plan (at "12 weeks to go"):
ONE YEAR AGO
JUNE 19-25, 2017:
Easy: 7.0 miles @ 8:42/mi
Easy: 10.4 miles @ 8:51/mi
LR: 18.5 miles @ 7:59/mi
Easy:Bike 18.5 @ 18.1 mph
Easy: 6.0 miles @ 8:29/mi
LR2: 12.0 miles @ 7:07/mi
Easy:Bike 18.5 miles @ 17.9 mph
WEEK TOTAL: 53.4 MILES
JUNE 26 - JULY 2, 2017:
Off
LT: 2-mi warmup; 5.0 miles @ 6:40/mi; 2-mi cooldown
Easy: 10.4 miles @ 7:56/mi
Easy: 10.4 miles @ 8:50/mi
LR: 18.1 miles @ 7:33/mi
Easy:Bike 14.4 miles @ 18.5 mph
Easy: 6.0 miles @ 10:42/mi
WEEK TOTAL: 53.9 MILES
Thanks for starting, RRR. Hope the weather breaks your way. So you're 7 days with nothing longer than 60 minutes at this point? Seems reasonable given the hot weather.
TDR: That some serious consistency with the 2-a-days. Respect!
Sub 6:00: Nothing boring 'bout eagles and aggressive cranes.
Sunday evening, 9pm. My week is done. Celebrating with something called Hopbot? Is this a thing?
Male, 50 yo, 5’7”, 127 lbs
Goals: Build a Solid Base
Upcomingish Races: 10/06 10k, 11/04 HM
4 days low aerobic
2 days high aerobic
1 Long Run (25km):
Jumping on the (HR) alternation bandwagon with WU then high aerobic(165)/low aerobic(150) alternating kms. Felt totally doable despite the 85+78=165 start. Carried an empty handheld to a water fountain at 8k (not working) and 10.5k (locked up). Finally got water at about 14km. Felt the lactate burn only after the workout and only mildly and for only a few minutes. No cramping. But that was the most "feeling" I've had after a long run in a while.
Total: 8:51 - 81.5km (57 miles) - 3400 ft
Hadd Base Training
My most voluminous week since 109km back in January. My 5th week with high aerobic HR set at 165.
Kilometerstone during Friday’s 165bpm run. Average pace of 4:54/km was the first time I’ve averaged under 5:00/km during this cycle. The conditions weren’t particularly favorable (82 + 78 at the outset), so it seems like I have made some gains. Five weeks ago, the 165 runs felt awkward and somewhat forced... not hard, but not smooth. I’ve really worked on the idea of easing into a run rather than forcing the effort too early and by week three, 165 felt just fine.
The plan is to run one more week at 165, and then ease up to 170, and feather that into the early stages of HM training in the 3rd week of July
91.5km Damn. So proud of the 9 and still effed it up.
Coach - very nice week. Nice volume my man!!
Most days are 60 but been doing a long run of 90 on saturdays. Yesterday was 45easy45 1/3 for 90mins 12.5miles total in one run.
Thanks for the shout out.
OK, I see that Sunday now. The Hopbot is 7.1%. Forgive me.
I mean Saturday.
Yikes.
Nice weeks, guys.
M49, 5’6”, 125
Goal = pound away
Hot/humid week, with the exception of Fri. and Sat...more reasonable on those days.
M: 10.13 at 6:50 overall
T: 9.13 at 6:55 overall...hot, sweaty, nasty, not satisfied...so...
PM: 9.13 at 6:51 overall...hilly...felt better, but weather still sticky
W: 10.13 at 6.59.6 overall
T: 10.75 at 6:46 overall...felt better...6:36, 6:30, 6:29, 6:30, 6:22, 4:46 to finish
F: 13.5 at 6:34.6 overall...rain with some heavier downpours...hilly with some uphill surges...6:28, 6:21, 6:30, 6:21, 6:17, 6:09, 6:02, 2:56...felt great
Sat: 12.5 at 6:38 overall...hilly with a couple of uphill surges...6:33, 6:23, 6:24, 6:28, 6:20, 6:20, 6:11, 2:57...felf great
Sun: 5.13 at 6:29.7 overall...bright/humid...7:04, 6:43, 6:30, 6:22, 5:55, 0:45...felt good
80 miles
Glad to finally get to 80 miles (my old high was 78)
All the best and hapoy running to everyone...
80 miles ain't fecking around. Congrats!
Male, 40, 5’11”, 170-something lbs
PRs: 16:53 (2014), 1:18:45 (2018), 2:47:00 (2018)
Goals: Stay healthy, Help my fiance qualify for Boston 2019
M - Rest
T - 30 minutes (8:33/mi). 3.5 miles. Solo.
W - Rest
Th - Rest
F - Rest
Sa - 2 hours 10 minutes (8:40/mi). 15 miles. Pacing fiance’s workout.
2 miles very easy, 3x3mi (8:18/avg) off .5mi recovery jogs, 3 miles easy
Average HR (162bpm). Cadence (170spm).
Su - 60 minutes (8:49/mi). 6.8 miles. 10:10/mi-->7:36/mi. First 3 miles with fiance, last 3.8 miles solo.
Average HR (170bpm). Cadence (168spm).
Weekly Total: 3 hours 40 minutes, 25.3 miles
Year to Date: 1,030.5 miles
Let’s see if I can finally get the train rolling again. Between packing, moving, unpacking, buying new furniture,building stuff, etc. the past 6 weeks, I just have not made running a priority. Prior to this week, I had run all of 46 miles since the marathon on 4/29. Have probably put on a good 7-10 pounds also. Having to man up to pace Saturday’s workout was an eye opener. But also the wakeup call that I needed - I am not in great shape and I miss running.
My goal for this coming week is to hopefully get in at least 5 hours and keep building it back.
Hope everyone else had a great week.
Happy to see everyone hitting good weeks and good volumes!
I'd been absent for the past couple weeks as I'd been job hunting for a couple of months now, and these past two weeks I had a ton of onsite interviews, but now that's finally over, so I'm back.
I'm actually moving to London because of the new job, so if anyone here is from London, speak up! I'd love to have someone to run with there. Also, if anyone knows good running clubs in London, let me know.
Anyway, due to traveling for interviews and a full head, the past couple of weeks weren't too good, but this week was ok.
I ran ~50mi, mostly easily, with the exception of yesterday, when I did 5x2000m with a lap in between at an average of 3:40/km.
Wasn't the mileage I wanted but still good.
Cheers all.
Congrats on the new job! I was enjoying your Paris runs and now I'll enjoy your London workouts. Best of luck!
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