I would say Bird is a really (really) good runner who has given a lot of great insight on this board over the last couple years. I say put his ass on the board!
Also. I need to get older or faster.
Coach ROC - you just have to get faster as you are old.
Some nice weeks here, guys. Some good summer going on here on the RR&T string.
Been busy all day, but was able to get in a little run this morning. Glad I did. It was a week of summer sweating, and so I was thinking of cashing in my chips early, and calling it a week after yesterday’s 11-mile slog. Glad I did not. Was surpsrised I had so much oomph this morning. Glad I ran that little 5+ tempo. Got my 70+, too.
M49, 5’6”, 125
goal = pound away
M: 10.13 at 6:45 overall...muggy/sweaty
T: 10.13 at 6:52 overall...muggier yet
W: 12.13 at 6:46 overall...better weather...hilly...6:37, 6:34, 6:37, 6:37, 6:31, 6:24, 0:49 to finish
T: 11.75 at 6:45 overall...1.5-mile gradual incline toward end...nice control
F: 10.5 at 6:56 overall...sunny/warm
Sat.: 11.13 at 6:55 overall...hilly...run kicked my can some...surprising 6:20 last mile, though
Sun.: 5.33 at 6:20 overall...feeling it from the get-go...6:53, 6:33, 6:19, 6:13, 5:53, 1:53...felt great
71 miles
419 miles in the last six weeks
Happy summer running!
I meant “some good summer volume.”
Male, 50 yo, 5’7”, 127 lbs
Goals: sub-40 10k, sub-90 HM
Upcomingish Races: Thursday Night 5km TT series, 10/06 10k, 11/04 HM
M: 56 m 148 bpm (Road, 285 ft)
T: 59 m 164 bpm (Road/Trail, 164 ft)
W: 60 146 bpm (Road/Trail, 125 ft)
T: 60 m 142 bpm (Road/Trail, 942 ft)
F: 57 m 167 bpm (Road/Trail, 154 ft)
S: Rest
S: 135 m 170bpm uphill/gravity downhill (Road, 2343 ft)
Total: 7:08 - 45.5 miles - 4000 ft
Highlights: I ran my first ever sub-60 commute home from work on Tuesday (59 minutes) and then did the same on Friday (57 minutes). Those were high-aerobic days (170bpm).
Lowlights: None come to mind.
My first week of “official” half-marathon training, though not much changed. Building my plan with the guidance from Hudson’s Run Faster and the Half-marathon “Level 3” plan.
Along with my regular HR runs, I added in short (under 10 seconds) hill sprints on 2 days and will gradually increase the volume on those.
Gonna jump in a 5k this week.
runrincerepeat wrote:
I would say Bird is a really (really) good runner who has given a lot of great insight on this board over the last couple years. I say put his ass on the board!
Also. I need to get older or faster.
Coach ROC - you just have to get faster as you are old.
Waiting for someone to write Run Younger. For now, Run Faster will have to do!
I know we call getting beat by a woman "getting chicked." Given my recent training and your recent sorry ass, you need to fear "getting geezered."
Calling the RRR out?
At least I post in miles and not that sorry ass maff minutes and beats..
That heart rate is gonna creep up when you clog you arteries w that high fat diet.
Nice weeks guys! Mine was decent. A little more running than last week. Trying to stick to my every other day rule until I'm fully healed up. It's getting there, just slowly.
18.8 miles running
6 mile bike
5200 yd swimming
2 gym sessions.
Hoping to break 20 miles this week. I've come to terms with not having a goal race this fall. Am looking at getting healthy and building for a spring race. Hope everyone has a great week.
27, 5'6", 161 lbs,
Monday: 5 miles @ 9:40 pace
Tuesday: 5 miles @ 10:20 pace + 6 x 15 sec strides
Wednesday: 2 mile w/u, 2 miles at 8:13 pace (about M pace), 2 mile c/d
Friday: 10 x 2 minute on / 1 minute off fartlek. Averaged 7:15 for the on pace. With w/u and c/d, 6 miles for the day
Saturday: 9 miles @ 10 minute pace
Sunday: 4 miles @ 9:50 + 4 x 15 sec strides
Total: 35
Overall, this was an awesome week for me. It felt like I was finally seeing the fruit of the last several months, but the last couple weeks in particular. My two mile M pace workout on Wednesday felt pretty smooth. I did some M pace work last week and felt kind of clunky. And the fartlek was awesome. I went into it with the goal of running strong but not particularly fast, so to average 7:15 felt great. I didn't feel destroyed, but nicely tired. The cooldown didn't feel terrible like I expected it too. And lastly, my long run was great. My heart rate rarely went above 150 (75%) the entire time. Some random blips above, but probably just my watch or random heart rate spikes.
I do have a question for you guys though. I run with a Garmin FR35 and take it's heart rate and calories burned with a bit of a grain of salt. But when I look at the calories burned on Wednesday, I burned 662 but only 630 on Friday. I ran faster and farther during the fartlek on Friday, so I'm confused. Maybe I'm more efficient at the faster pace?
Forgot to add that I'm racing a 1500 tomorrow night and am excited to see what I can do. Granted I haven't really done any speedwork, but I haven't raced anything under 5k since high school. So I might be kinda slow, but I'm stoked nonetheless
Male 50 5'8" 132lbs
PRs
Marathon 3:02:58 May 2018
HM 1:33:14 November 2017
10mi. 1:06:45 March 2018
5k 19:00 June 2018
Goal Sub 3 Marathon, CIM Dec. 2
Next Race
20k - Aug. 19 Goal TBD
Mon. 4.7mi Easy 8:37 avg
Tues. 5.4mi 8:14 avg
Wed. 5.4mi Easy 8:15 avg
Thurs. 27.5mi Bike w/ some sprints and hard efforts, 18.3 mph avg ~1500 elev. gain.
Fri. 4.7 Easy 8:23 avg
Sat. 12.4mi 8:09 avg
Sun. Off
Total 32.8mi running
I'll call it the summer doldrums. Nothing exciting or notable about my current training. It has been busy for me at work and home with me and trying to knock some things off the domestic todo list. Maybe one more week of mixing in one day of hard cycling and then I need to build up the running mileage before getting started on training for my next marathon.
SI - I like seeing that biking in there! What kind of bike do you have?
Speaking of calorie counts on watches Mine seems semi accurate on bike and running .. having ran it thru multiple calculators but it’s atill plus or minus 10% ish. I think itnoverwstimated my daily calorie total needs so I just put in I was 150 lbs and it’s more accurate as well.
Sunday: 8 Easy
Monday: 8.5 easy
Tuesday: 3 up, 4 tempo (22:45), 2 down
Wednesday: 8 easy]
Thursday: 1 up, 6 mile fartlek (3430), 1 down
Friday: 8 easy
Saturday: 18. Paced middle 10 at friends' goal marathon pace (640)
First true long in awhile...definitely felt it .
S - 8 easy, no watch
M - 12 easy, 7:30 avg
T - 18 miles; AM 12 + 2 sets 8 x 200m hill sprints (3 miles @ 6:25 between) + CD @ 6:25 (6:56 avg for run); PM 6 @ 7:10 avg
W - 18 miles; AM 12 easy, 7:32 avg; PM 6 recovery, very slow
T - No run
F - No run
S - No run
Total: 56 miles
I'm hanging my head in shame. After a great start to the week, I decided to go back to bed Thursday morning instead of run, justifying one day off. Then I did the same thing Friday and Saturday. I fell off the wagon, summer has won, the daily grind got too far under my skin.
I talked myself into a 4 miler yesterday, but then I failed again this morning and went back to bed after waking up to run. I can't let this go on. I plan to sneak in a short evening run tonight to try to kick start a restart, but I am mentally beat down. I'm tired of sweating my body weight in water each week...
One story to lighten this post a little -- As I was slogging through my 4 miles yesterday, I spied somebody in the distance off the side of the levee who appeared to be stretching. Wait, no there were two people. One of them looked to be helping the other stretch. Moving back and forth, back and forth..... then realization set in. Oh you've got to be kidding me. 6 AM on a Sunday? On the levee??? Clearly I picked the wrong day to try to break my slump. I ran by, said good morning, and they were dressed and leaving by the time I circled back.
smoove - thanks for getting the thread started and another solid week of base building.
Gordon - Another nice building week. That Tuesday workout is interesting not finishing with a 400. Is the idea to keep you from getting greedy and trying to rip a fast 400?
sub 6 - Those progression runs are looking strong
RRR - Nice to see some more running miles in there. I've also got another minimal equipment strength idea for you. Squats with a vaccuum cleaner for weight. You seem like the kind of guy who has an old heavy vaccuum in the closet.
TDR - Good to get some running in on vacation.
RunGuy - Solid week
Puto - That respiratory stuff can be nasty. Get well
Allen - Good looking week, and your build up this year has been informative and exciting to follow. Don't get greedy this week, then enjoy the taper
Fitzy - That thursday run sounds fun
HHH - Get well soon
Sam - Great job on the two races
krishna - Good luck with your 5k
Stone - consistent week
OR - Another awesome week. You'd be great at some sort of running stage race.
Coach Jeff - I hope the 5k this week is less eventful than the previous.
R4F - being healthy has to be #1. keep it up
James - great week and I like the strides. Enjoy the 1500
Still Improving - that's a solid bike ride
Bdubs - Solid week. Whats your next goal?
jewbacca - That's a great Tuesday/wednesday. A couple of days off won't hurt, just don't make it a habit.
I wrapped up my summer racing season last week and this week is best summarized by me chowing down at Tex Tubb's Taco Palace Saturday night. I think I would have made garbage disposal proud.
Other activities included 1xswimming, 1xgym, 1xyoga & I donated blood.
Started out my fall training this morning with 8+hill sprints
Also results were posted from my last track meet.
2:03.4 (HT) for 800, 2nd place was 2:13
9:44.5 (HT) for 3000m
TDR - If you want to add me to the leaderboard I don't know if a 2:03 800 or a 4:31 1mi scores better for a 23 year old. Don't forget to add 0.24 for the 800 being hand timed. I take HT vs FAT very seriously.
pewow wrote:
Gordon - Another nice building week. That Tuesday workout is interesting not finishing with a 400. Is the idea to keep you from getting greedy and trying to rip a fast 400?
TBH, I checked my book and a friend's book who has the second edition to make sure I was doing it as prescribed and there wasn't a typo. I think it's because even without the last 400m this works out to 6k of intervals and every other one is 4.8-5k. why they bothered prescribing the first 400 I don't understand either. I actually felt good enough after the last 800 to consider that one more lap, but decided to stick to what I was told to do. The fact that I'm on a pretty tight schedule in the mornings with GT Jr. and I was running a little behind already broke the stalemate in my brain, though.
Pewow - "You seem like the kind of guy who has an old heavy vaccuum in the closet." BAHAHA I do not now If I should take this is as a compliment or not.
Good note is , the prednisone kicked in this morning. Went out for a 5 mile hilly run PAIN FREE BABY.. clipped the first mile 7:30 way faster than my standard old man first mile so i just went with it and had a nice progression on my hill 400+ foot of gain 5 mile course. Felt light and smooth and when I flipped the gears down to sub 5k pace at the end i felt like... RRR Is back baby!
jewbacca - Do not hang your head in shame. The swampy conditions will get to even the best of runners. In July, 56 miles is still a good week. Summer is just a whole different ball game...mostly survival, both mentally and physically. If you survive, then you have won. No need to complicate things when the conditions are against you. All the best to you...
pewow - A stage race?...hmm...
M – 40, 6’1”, 165lbs
Goal Race – California International Marathon
M – 5 progression
T – off
W – 8 easy
T- off
F- am 3 easy, pm 11 w/ 55’ fundamental tempo (6:40avg)
S – am 5 easy, pm 5 easy
S – 16 easy (7:40)
Total – 53
Work has been kicking my rear lately so the erratic running continues. I’ve decided to forgo Bozeman and just turn my concentration to CIM with the next 19 weeks. This will allow me the ability to devote the next 10 weeks to a pure Canova base phase and then 8-9 weeks for a specific phase. By the time the specific work arrives the weather should hopefully start relaxing a little bit and make all those race paced efforts a bit more manageable.
Friday Fundamental Tempo – going to be a weekly staple for the next 10 weeks. The goal was to start out with 80 minutes at 1.1x GMP (GMP = 6:05 so 6:40 FT Pace) adding 10-20 minutes weekly. Once at two and a half hours I’ll bring it back down to 90 minutes and bump the pace, building volume up again at the new pace. Obviously, a big failure on Friday as I called it a day at 55 minutes. I did not allow enough for the heat with a starting temp of 102 degrees and a DP of 62. Hopefully getting out in the early morning this week will fix that issue or I’ll have to dial the pace back down a touch more.
Sunday was absolutely miserable. Didn’t get out the door until 6:30 am and by the time I hit 12 miles I was starting to melt in sun. Ended up having to take a couple 5 minute breaks in the middle just to dose myself with water and try to cool down but at least got the volume in.
Going to get back into monk status and hit 70 miles this week no matter what and build that back up to around 100 by the time the specific work happens.
Jewbacca,
easy 30 minute runs. Tell yourself on days where you sleep in that it is ok to just go out and run 8/mile pace for 30 minutes. You'll likely run more, but even if you don't, you won't give back any fitness.
I didn't include my stats this week:
37, 6'2, 158
PRS:
MIle: 439 (road, 3 weeks ago)
3k: 855 (road, 5 weeks ago)
5k: 15:40: 3x within 1 second of this time in the last 5 years
8k: 25:39 (shamrock shuffle two years ago, 2545 this year)
10k: 3309: 5 years ago
Half marathon: 113:19: 5 years ago.
When I type that out, I guess my goals are to break 33 in the 10k and PR in the half, sometime this fall. My longterm goal is to not slow down for the next 2.5 years.