Heading out to DC...
Good luck OR.
Some random notes about last weeks thread
Run Guy Midwest - Congrats on the win and the wedding; not necessarily in that order.
Coach Jeff- Nice work in that mid week 5km. When you and Stone Cutter were discussing agnosticism, I was reminded of my favorite quote. Thomas Huxely, one of the leaders of the modern agnostic movement, said this about his beliefs:
“ I confess myself to be utterly ignorant of the things that theologians and metaphysicians dogmatize with the utmost confidence.”
It is one of the guiding principles of my life, as well as my training.
Sub 6- Hope that injury doesn’t keep you down too long.
too hot- I enjoy your actual thoughts on training. Thanks for sharing.
and for the upcoming week:
Smoove, angry johnny , and the rest of the Chicago runners- Hope this last week before the race treats you well.
Me- male, 46/160cm/55kg
Next marathon: October 28th. I am officially shooting for a 2:45
This was a decent week, as well as my first perfect month, of running.
Mon- 10.3km in 47 minutes (4:34/km pace). Really didn't feel great and struggled to finish, but due to the start of a 3 day holiday I was able to be lazy-ish for the rest of the day.
Tues- 13.7km in 58 minutes (4:13/km pace). A really relaxed and enjoyable effort.
Wed- 5.2km in 25 minutes (4:54/km pace). Really enjoyed Tuesday night and wanted to just sleep in, but I knew that if I didn't do the bare minimum I would regret it later.
Thurs- 8.5km in 35 minutes (4:08/km pace) A nice little jaunt up and down the river that is my regular route.
Fri- 16.5km in 67 minutes ( 4:04/km pace) Felt good enough to hit a couple of of Strava segments I had wanted to improve on. Felt very in control throughout the run.
Sat- AM 10km in 43 minutes ( 4:37/km pace). Just an easy run to wake up.
PM 6.2km in 27 minutes ( 4:26/km pace). The university's track finally opened this week, after undergoing a total renovation which had started in June. I needed to break in 2 new pairs of Boston Boosts, so I did an 800 meter jog/800 meter effort (1st-2:19, 2nd- 2:21)/ 800 meter jog in each shoe. The rest of the distance was just kind of aimlessly going clockwise on the track trying to decide which shoes to race in.
Sun- Race Day. Bonghwa Half Marathon. A truly beautiful course. It is closed to traffic, and one of my favorite out and back courses here. It was a fairly warm day and I was running my own race almost from the start. The first mile is a sharp downhill with the next 5 miles at a slight uphill, and then turn. By 2 km, I was all alone in second place. I stayed alone in 2nd for the whole thing. Ran a very even paced race, except for a couple of 3:51 kms, and finished in 1 hour 17 minutes and 47 seconds. I was hoping for a little faster, but all things considered I am very happy.
With this race I am pretty sure that my best bet for marathon success, in 4 weeks, will be to shoot for a 2:45. This training cycle has taught me a lot, and this thread has been a great resource. I think I can go faster, but it won't happen this year.
Hope everyone has a great week.
Good luck OR. Be aggressive!
RRR male 6ft 155ish pounds
Solid week for the R3/Pappy shoe
Sun - 6/6 (daughter weekend so I double the long run)
Mon - AM 8.5 w 6x3on 2off
PM 4.5
Tue - 8 recovery 7:50pace
Wed - AM 8 w 8x400 90s rest 74.5avg
PM 4
Thur - AM 6 @ 7:30 + strides
PM 4
Fri - AM 4.5
PM 3.5 (post travel)
Sat - 10 including 5k Race in 16:57
Totals - 73 running. 50bike. Zero (0) Beers.
Good week. Kept good mileage and actually built a bit over last weeks 68. Ended up being lotta doubles and 2 solid workouts leading into the race. Doubles let me get some good mileage but seem to keep my legs fresh anyways .. or at least fresher.
Race went well. It’s a small rural rural 5k back home ( home county is one of two counties in ark without a traffic light) but a flat course that I like And I grew up on these streets. Knew it would be solo From the gun to the sheriff pace car at 1/4 mile I caught a little downhill and hit 81 for first 1/4. I eased off a tad and was cruising what I felt like 5:30 pace. Glanced at watch at .8 miles and lap pace was at 5:35 so I picked it up slowly and clipped first mile at 5:31. I concentrated on holding firm. Hit a slight uphill at 1.8 and just kept hitting it. 5:29. Caught myself at mile 2.1-2.2 thinking. Wow this is hard if you ease off a tad for a bit you can prob squeeze out a little PR. Then I told myself get behind me negative thoughts I can handle this sh*t .. f*** the pain. Caught a little downhill and pushed as hard as I could. Passed my dad sitting on the front porch at mile 2.5. Dad has never been on to be an “atta boy” type and he just yelled “wind it up”. And that’s what I needed to hear so I “sped up” which was really just holding the pace. Little uphill at 2.8 and where just grippped tight. When watch vibrated for 3rd split (5:30) I went to the arms and poured out whatever was left in the sticks of mine.. ended up running the .12 at 4:50 pace for a solo 4min win and a sub 17 barely. As even as my splits were and having some left,.. i think w some good competition I could have ran a bit faster yesterday morning.
Pappy def knows how to handle the training of R3 the physical side and esp the mental side. Had me brimming w confidence going into that race.
Insanely looking forward to The Chicago Crew results. Thread mojo baby.
Leaderboard
Bird502 92.88% (HM...1:03:41)
statfanatic 91.64% (1 mi...4:03)
Smoove 91.01% (HM...1:11:04)
krishna 85.27% (3K...8:38)
Bdubs 85.21% (8K...25:45)
Jewbacca 84.2% (HM...1:10:19)
slow-twitch 83.64% (HM...1:11:36)
Andy Dufresne 83.56% (HM..1:10:54)
outsiderunner 83.55% (10K...36:27)
th3bt 83.4% (10K...35:23)
Allen 82.39% (5K...19:13)
pewow 82.14% (1 mi...4:31)
HHH 80.7% (5K track...15:49)
angryjohnny 80.69% (5K...16:40)
Sub 6:00 79.4% (10 miles...55:31)
Stone Cutter 79.12% (5K...17:11)
Still Improving 78.67% (HM...1:25:01)
hantph96 78.56% (5K...16:33)
runrincerepeat 77.88% (5K...16:57)
Tall dark roast 76.21% (5K...17:10)
RunnerSam 76.16% (5K...16:56)
Coach Jeff 76.03% (5K...19:24)
Jeremy 75.65% (5K...17:15)
Gordon Tremeshko 70.9% (5K...18:17)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 67.82% (10K...39:54)
PutoMiudo 66.65% (10K...40:17)
JamesTheAmateur 61.62% (1500m...5:34)
*If you want to be included on this list, submit your age and best performance at any distance within the last year. If your performance has expired or has been recorded here inaccurately, please let me know and it will be modified.
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:19 (June 2018)
Goal: Miami Half Marathon Training begins October 8
S: 60 minutes total including 3 x (12 min brisk w/ the last 60” hard)
M: Easy 20 minutes with the kids running club I coach. The kids were able to hang on for 1.5 miles using 1:1 run walk intervals
T: Easy 60 minutes
W: 37 minutes very easy with wife
R: 30 min easy + 30 min brisk + 4 min easy (64 min total)
F: 21 minutes shuffling. Made a U-turn and came back home. Wasn’t feeling it.
Sa: 11 minutes jogging + 44 minutes between easy and brisk
Highlight of the week has to be the launch of our kids running club at school. I had 17 kids show up and more on the way tomorrow.
I have a question for those who may have an opinion on this. Is it better to put on your running clothes and head out the door if you’re feeling a bit tired or should you take a rest day? There’s an adage that goes something like...once you head out the door you never regret going for a run.
But I’ve had the opposite experience. Like Friday. Was feeling really crummy from the start and 10 minutes into the run it was just getting worse. A 20 minute jog doesn’t do anything for your fitness, might you be better served staying home on a day like that?
Hope everyone has a great week! Congrats to RGM on getting married, Jeff for moving up a spot on the leaderboard, and RRR breaking 17!
TDR - thanks for being keeper of the AG leaderboard , it is n small task. (I like seeing myself inch closer to AJ and give me a sweat)
As you may notice unless badly injured I do not take days off. I would say always go out if not feeling it.. and would disagree that 20 mins does nothing for fitness as mental fitness is a component of training and it surely helps that. BUT take that w a semi grain of salt as I am a fanatic and an all or nothing personality. I have zero (0) off days planned before Houston. ?
TDR: All other things being equal, I think the adage holds. I'm willing to bet it has held for you too at times. This time may have been a bit different. Remember the feeling and you'll recognize it next time.
RRR: Great race and report. You're strong. It's not something that everyone has. That strength is really a bedrock for your everything else. I admire and aspire.
OR: Enjoy your bibbed flyer!
I’ve been out of the loop for a little bit.
Love hearing about the race results! Awesome job guys!
38, m, 160lbs. November 3rd HM. Goal: 1:25:xx or so (6:30 pace-ish).
M - 9 miles: 6 x 1 mile @ ~10k Pace (6:16 average)
T - 8 miles recovery
W - 8 miles easy
TR - 8 miles: 6 mile tempo @ ~HM Pace (6:36 pace)
F - 8 mile recovery
Sa - 10 miles easy
Su - Off
Total: 51
A good week. The next 3 weeks’ tempo runs will really tell me where my fitness level is. 6 miles, 7 miles and 7 miles at HM pace. I’m hoping to run them at 6:30, 6:30 and 6:25 pace respectively. Then the taper begins. I’ve been averaging 50 miles a week. I think as long as it’s cool and I stay injury free, I should be able to hit my goal.
Any input is welcome!
Good luck OR.
Great race RRR - I can envision AJ looking up vegan recipes as we speak.
Th3bt - nice race. Running alone is never easy.
TDR - I lean towards getting out the door, but 10% of the time or so, I take that reticence as a sign from my body that it wants a day off.
Ho hum taper week for me. Heel is hurting again, but not impeding workouts. Posterior tib hasn't been an issue in weeks. Bursitis in hip came and went. So I'm really just dealing with PF, which once I get rolling doesn't bother me. And I only have one easy workout left - 4 x 1200 at tempo pace Wednesday. Weight (144) is lower than at this point in 2 of my 3 marathon cycles, so nothing to worry about there. Milestone birthday for my wife last night so I had drinks for the first time in about a month and the last time before the race.
Weather here continues to be brutal. Record highs in the 90s. 78/76 as I type.
M - 6 easy
Tu - 6 easy
W - 6.25 easy (would normally have done a workout here, but wasn't feeling it after the hard effort in the heat last Sunday)
Th - off
F - 8.75 easy
Sa - 10 miles progressing the first 6 (7:15, 6:36, 6:19, 6:00, 5:58, 5:44) then taking the last 4 easy. 86 degrees when I ran and heart rate and perceived effort were higher than the pace indicated. I got what I wanted out of this workout - progression down to tempo effort - but when I looked at my times after (didn't look during), I was surprised at how slow they were.
Su - 6 easy (anticipated)
Fly out for Chicago on Thursday and thinking even temps in the 60s should be a little slice of heaven.
M59 -- 5'11" 161 lbs
Open PRs (1982) - 16:04 5K, 2:40:30 marathon
Masters PRs (2003) -17:10 5K, 2:56:03 marathon
M55-59 PRs (2017) --18:58 5K, 3:07:23 marathon
This year (2018) - 19:13 5K, 1:02:36 15K
Goals -- 19:00 5K this autumn; 3:00 marathon Oct. 2019
Sept 24-30, 2018
Off
LR -- 14.5 miles @ 7:20/mi
Off (work)
SP -- 1.2-mi warmup; 8 x 200m w/200m jog; 1.0-mi cooldown
Easy -- 7.0 miles @ 10:05/mi
Easy -- 7.0 miles @ 8:51/mi
Off (hamstring)
WEEK TOTAL: 32.7 MILES
Tuesday Long Run: This included 10 miles in the low-7s which is as fast I have managed this year. That's encouraging, but I will need 6:45-pace next year.
Thursday Speed Workout: 200m repeats in 38, 37, 37, 37, 38, 38, 38, 57. I pulled my left hamstring during that last one.
With the sore hamstring, I shuffled through a couple short runs Friday and Saturday; still very tender today, so I am taking the day off. Hoping I heal quickly -- 5K race in two weeks, and I would like to run a couple more workouts before that.
Team 1 - welcome back
Sub 6 - sorry about your knee. I fell and banged up mine while fishing this summer. Ice and Advil are your friends.
Veggeboi/pappy - congrats!
Or - good luck!
M38, Chicago, sub 240 or bust
M: 8 easy
T: 2 up, 2M, 4H, 2M = 10 total; Goal: 6:10 for M, 6:00 for H, Result: 6:09, 6:09, 5:59, 6:00, 6:01, 6:04, 6:01, 6:13, 6:02
W: 8.3 easy
Th: 8 easy
F: 8.2 easy
S: 14.25 @ 6:51 avg with fast finish (6:39, 6:40, 6:21, 6:03, 5:44 pace)
S: 3.25
60 total miles
1 week until go time. I can’t remember the last time I got to the starting line of a marathon completely healthy but the legs feel great and are starting to pop. Yesterday was supposed to be all easy run but with a frigid temp of 66 (!!!) and half tapered legs I couldn’t resist picking it up a bit. Tempo Tuesday was a good sign too with temps in the 80s.
RRR - Love the race report, man. Big congrats on the sub-17.
17 weeks to Houston
Goal: sub-2:25
S - 6 easy
M - AM: 12.5 (7:21) w/ 4 x 300m hills; PM: 4 easy
T - 12 easy
W - AM: Workout 1 (12 miles); PM: 4 recovery
Th - AM: 12 recovery (7:55); PM: 4 easy
F - AM: 8 easy (7:16); 4 easy
S - AM: Workout 2 (16 miles); PM: 4 recovery (7:53)
Total: 98.5 miles
Workout 1: 3 x mile @ T (1:00 rests); 3 x 3:00 fartlek @ 5k effort (3:00 rests); 4 x 300m hill @ mile effort. Miles in 5:23, 5:17, 5:15.
Workout 2: 6 x 1000m (2:50-3:00 jogging rests) + 4 x 200m. Splits in 3:07, 3:06, 3:05, 3:05, 3:02, 3:02, 33.7, 33.7, 33.1, 33.3.
Enjoying some better weather, even though it's still swampy. Both workouts in 76/76 conditions, which actually felt cool after a summer of 82/78+ mornings. I enjoyed training this week and am excited with where things are heading.
Or - good luck
Coach - congrats on the 5k PR
RRR - congrats on the 5k. Very strong considering you were on your own.
Allen - hope the hamstring is fine, maybe a tad too fast for the first time doing them?
TDR - in 95% of the cases I am glad that I went out the door, but sometime you don't feel good both before and after the run. I still think one should try going out.
AJ - really looking forward to your Chicago race. Looking strong!
Smoove - PF sucks. Looking back you had a mostly strong cycle, but sub2h30 will be a stretch. But I admire you going for broke!
My week:
Male, 32, 188cm, 78kg, father of two young ones.
Goal: get back in shape, stay healthy
Next race: 10k in three weeks
M - 8.5k
T - 10k incl. 6x100m
W - 10k
Th - 10k
F - 7.5k incl. 6x20" hills + strength (pull-ups, dips, lunges, hip thrusts, bench press, squat)
S - 15k long run
S - 11k incl. 4x200m
T - 72k
Happy with the week, PF is not an issue. Still feeling aerobically weak. Next week will be a little lower in volume, might instead get in some sort of workout.
Posting my week now. Will add comments later.
Male, 40, 5’11”, 170ish lbs
PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)
Goal Race: Houston Half Marathon (1/20/19)
Goal Time: TBD
M -
PM: 6.2 miles (40:38). 6:33/mi.
Including 6 x (.50 mile “hard” / .25 mile easy recovery jogs). About 2:43/1:52 average paces. (6:15/mi average for the middle ~4.5 miles).
Only had about 45 minutes to sneak in a run today.
T -
PM: 3.1 miles (25:20). 8:10/mi.
Only had about 30 minutes to sneak in a run today.
W -
Rest. No time to run today.
Th -
AM: 4 miles (34:19). 8:35/mi.
Finally had the time to run up to an hour but pulled the plug early out of exhaustion.
F -
PM: 10 miles (1:07:07). 6:43/mi.
2 mile warmup with strides. 6 x (.50 mile tempo / .50 mile steady). 2 mile cooldown. Averaged (2:57/3:13) for the on/offs. 6:10/mi average for the 6 miles.
Finished feeling better than pleasantly tired. Could have gone 8 - 10 reps if I wanted to really push things today. Complete turnaround from the day before after rest and a good night’s sleep.
Sa -
AM: 11 miles (1:21:06). 7:22/mi.
First 9 miles easy aerobic progression (8:14->7:13), last two miles pushed with control (6:44, 6:00). Finished feeling pleasantly tired. Was surprised how well I responded after yesterday’s workout.
Su -
Early AM: 6.2 miles (55:52). 9:01/mi.
Ran with Mrs. Stone.
Mid AM: 3.8 miles (29:32). 7:46/mi.
Solo.
Weekly Total: 44.3 miles
Year to Date: 1,575 miles
A tale of two halves of the week. Was incredibly busy Monday through Thursday, both with work and after work obligations (a diagnosis meeting for my autistic daughter on Monday, music lessons on Tuesday, Back to School Night on Wednesday, and an insurance appointment on Thursday). It was challenging to fit running in, so I did the most with what I had.
Friday through Sunday was a completely different story. I am very encouraged by how well I am responding to base-training workouts performed mostly on feel (logging the splits, but not checking them in-between, and only analyzing them after). I may consider sticking with that type of approach in my lead-up to Houston, or at least prioritizing the “feeling” of workouts over absolute “paces.” Will continue to play it by ear, much the way GFMAH described his Acme Training Plan last week.
I should be able to finally start getting in better volume beginning this week. Fully recovered from the marathon pacing duty at the beginning of the month and life should begin slowing down for awhile.
Hope everyone else had a great week.
R3- dropping the hammer. I like it. Congrats sir.
Outside Runner- you do you. Good luck at the 20 miler. Great conditions today.
Working Harder- very cool about Jenkins.
More comments later.. my week was uneventful, down week ~ 75 miles. Did a 4 x 2k on Wednesday but I was still trashed from the 30k hard last Sunday and had to fold after 3 reps.
Today I hopped in a 5k. Reasonably fast course. Rolling, but only like 5 turns. Would have been nice to go sub 16, but ended up 16:10. 5:08/5:15 and then I guess 5;12 pace for the last 1.1. Didn’t feel great, but it was decent. It wasn’t like I went to the well or anything. Picked up $100 for third. This is within 2 seconds of the 5k time I ran 6-7 weeks out from Houston, so it’s possible I could be in similar shape ~1:11.
I have a half marathon lined up next weekend but will only go in conditions are ideal, like no headwind (point to point course) and temps need to be in the 50s
20k walking. Jogged and ran a little but not enough to list. Went to the second ART session on Thursday. It took a lot of effort to not kick that lady across the room a couple of times. The second spot she hit, started that reflex and it took a lot to hold it back. I'm thinking she has a dangerous job. Knees are coming around, hopefully, they get better.
Best of luck today OR looking forward to seeing how you do.
Sub-6: Here is to a speedy recovery.
Too Hot: Thanks for the explanations. I must admit I understood what you have always said but we were probably the only two that did. It's nice that you are expanding on it. I'm not to good at writing like you and there is a lot to learn from the Lydiard type of training.
th3bt: nice week! great job on the race 1:17:47 is a really good Half!!! That should give you some confidence hitting under the 2:45 mark for your full.
RRR: nice week! Those 400's were faster than I expected. Great job in the 5k. Always fun going back to the Ol' Stomping grounds and nailing a good one. Congrats on the PR. As always, I'm impressed. When that 5k gets a little quicker we'll start the real training.
Tall dark roast: Nice week! As for your question, it is definitely a catch-22. With your recent history, I'd say bag it and take the rest. Just don't make it a habit. Whether you are running easy or hard the runs should be relaxing and bring a smile to your face. Say something positive about your runs when you finish and mean it. There is always something positive. Even if it is "Wow! That one was a struggle. (Smile) I got all I could out of it."
DevinChaulk: Nice week. Don't be such a stranger.
Smoove: Looking good. Niggles going away and ready to roll. Looking forward to seeing what you do at Chicago. The training may not have gone as planned (training never does). You're set-up for another A despite it. Everything is there. All that's left is going out and running your race.
Allen1959: Nice week! Sorry to hear about the hammy. I hope it heals quickly.
angryjohnny: Looking good!!! Can not wait to see what you do in Chicago. Kick that pasty little elfs butt.
jewbacca: Another great week!!
hantph96:Nice week!!! Keep this up and your stated goal is just around the corner.
Stone Cutter: Looking good.
Week starting 2 weeks out from marathon...
M - 8 @ 8:25
T - 2 @ 8:15
W - Scheduled off
T - 8 @ 6:37 and 11 total
F - 7 @ 8:21
S - 8 @ 8:20
S - 8 easy planned, probably roughly low 8:00s. Didn't get up early because we were out later than usual for a wedding reception last night.
44 total likely around 7:5x high average pace.
Tuesday was supposed to be the last strength workout at 6xMile @ GMP-10s but GTJr was sick starting Friday, Mrs.T was sick starting Sunday and I woke up Tuesday feeling rough and my stomach was a bit wonky. Went out for warm up and the first half mile or so of the first rep and said "nope...not worth it 12 days out" and just went home to go lay back down for a bit. Not 100% sure if I just punked myself out on the taper or not but I figure that's better than the alternative of digging a hole. Felt a little run down most of the week but never got the full flung illness so I'll just pretend it's due to my caution on Tuesday...and TDR's suggestion of multiple Emergen-C's a day. Maybe some fruit didn't hurt.
Thursday technically was schedule as 10@GMP but I cut the last one of these a bit short during my last half build in the interest of freshness so I did the same here because that race went well. 3 weeks ago was with the watch pace alerts on, last week was try to run exactly 6:45s, this week was just run at the pace at which your breathing doesn't go labored (like...rote pattern breathing or anything). Good result. Heart rate pancake flat to the end. I like to be able to compare notes on these variations and make sure everyone's at the tea party...as they say in Taiwan.
Last week is scheduled as all easy running but there will probably be a couple of MP miles in there so I don't forget what it feels like. Or at least some striding...
I was going to say that hopefully this time next week I'll be sprawled out in Grant Park sipping a 312, but then I remembered the time change. Sooo...7 days and 40 minutes from now-ish?
hantph96, I have to agree with you - it is a stretch goal. I think I'm going to approach it in a little bit of a different way than I have in the past. First off, I'm going ensure that I don't get out too hard the first mile. But mostly I intend to go through the half in the mid 1:15 range and then see if I can negative split. If I really am in 2:32-2:33 shape, that shouldn't blow me up too bad, and if it turns out to be an A day and I am in 2:29 shape, it gives me a chance to pull on Andy Dufresne and run a fast time via a negative split.