Go get it boys.
Go get it boys.
Not a small man, early 30s
Adult PRs: 18:17 5k, 1:24 half, 2:57 full (all in 2018.)
(Re)Build week 3
Long-term goal sub17 5k
This week's goals: at least 45 miles, start working to combat the marathoner's shuffle I've developed over the last 3 years.
M - 5.5 @ 8:05 + 4 strides and some high knees and butt kicks
T - 9 @ 7:23. First 6 progression from 8:05 to 6:30 then 3 in the mid 7s + some skips and carioca
W - 7 @ 7:58 + 5 strides and some high knees and butt kicks
T - 8.2 @ 7:56 including 3 x 20s medium grade hill strides
F - 5.1 @ 6:58, middle 3 @ 6:17. Not necessarily part of some bigger tempo work plan. Just wanted to something harder than 40 minutes easy but only had my lunch break to work with after an early morning meeting so this is what I got.
S - off. Slept through my alarm I guess. Not sure what happened but I woke up the same time as the kid, which is too late.
S - 14.1 @ 7:51. 7 out @ 8:11, 7 back @ 7:31.
Total 49 @ 7:44
Good bricks in the wall this week.
Nice week, Gordo.
Give it hell, CIMers!
My race is not til 2pm, and so in the meantime...
Male, 25, 6’4”,
Gordon- I like all of the supplemental work.
Big day today with the Cal intl throw down and OR’s destiny for greatness in the 5k!
getting back in the game...
*m- 6 x mile @5:28 avg, park loop, 2:30 rec
t- 9/5
*w- AM- 4 mile tempo @5:31 overall, alternating .75 miles @~5:38 pace and .25 miles~ 5:10 pace. PM-4.5
th- 9
*f- AM- progression- 12 miles @5:56 overall, cutting down from 6:28 to 5:25
s- 9/5
su- 11 + hill sprints
90
GFmph & working Harder- some great posts and discussion
ahh less then sign
Male, 25, 6’4”, less than 145
PRs: 4:54 (mile), 16:56, 1:18:00, 28:01 (8k), 2:47:14 (all 2018 but 8k 2015)
Goal: Reclaim title at trail 100k 12/2/18
Tu - 8.25 @ 7:25s
Wd - 5.75 @ 8:20s
Th - 5 @ 7:05s
Sa - 100k race in 11:01:23 (3rd place, 10:35/mi)
Sa Race - havent dissected this one too much since it happened, got 3rd place, was in first till mi40 then got passed by eventual 2nd at 42 (aid station). got pretty muddy and I was slipping everywhere (3 falls), ended up wimping out on the downhills/technical section for fear of falls, took a little extra time at some aid stations, hiked a few more of the hills. Basically lost the mental battle and the little things started to add up. An acquaintance got 1st (got 2nd at the marathon I got 6th in) which makes it a little better. I did ok considering the conditions and where I was mentally, about 38min slower than last year which had better conditions
Total: ~81
Leaderboard
Bird502 92.88% (HM...1:03:41)
Coyote Montane 92.56% (8K...28:10)
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)
th3bt 84.62% (10K...34:21)
Jewbacca 84.2% (HM...1:10:19)
outsiderunner 83.74% (20mi...2:03:51)
slow-twitch 83.64% (HM...1:11:36)
Andy Dufresne 83.56% (HM..1:10:54)
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)
Bruin1996 80.32% (Marathon...2:42:22)
team1 80.09% (Marathon...2:40:11)
Sub 6:00 79.4% (10 miles...55:31)
Stone Cutter 79.12% (5K...17:11)
runrincerepeat 78.88% (5K...16:44)
Still Improving 78.67% (HM...1:25:01)
hantph96 78.56% (5K...16:33)
DietBacon 77.47% (HM...1:15:22)
LancRunner 76.98% (5K...17:14)
RunnerSam 76.16% (5K...16:56)
Coach Jeff 76.03% (5K...19:24)
Tall dark roast 75.84% (5K...17:19)
Jeremy 75.65% (5K...17:15)
Gordon Tremeshko 70.9% (5K...18:17)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 68.62 %(Marathon...2:59:10)
Cocoon 67.61% (HM...1:28:15)
SOBO 67.1% (10K...39:49)
PutoMiudo 66.65% (10K...40:17)
KidB 64.62% (HM...1:30:21)
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 1/27/19
S: 2:20:00 Long Run conversational pace
M: 25 minute shakeout
T: 40 minutes in a pack of 3 runners
W: 80 minutes in the cold. (Low 50s for Miami is an event)
R: 70 minutes easy
F: 50 minutes solo. Having been spoiled with group runs almost forgot how much the alternative sucks haha
Sa: 2:00:00 easy
Week 9 of HM training complete
Currently on vacation with my wife but still had time to update the leaderboard! Hopefully there will be some PRs at CIM. Have a great week everyone.
Anyone figure out how to track the CIM runners in real time other than to sign up for text or email alerts?
My week: no running, lots of work, slightly less beer and wine than work.
https://api.chronotrack.com/m/ctlive/#45892/result/116012/41883414Smoove wrote:
Anyone figure out how to track the CIM runners in real time other than to sign up for text or email alerts?
My week: no running, lots of work, slightly less beer and wine than work.
;)
https://m.youtube.com/watch?v=72p58Iy6u7M1:33:13. Felt a sharp pain in the hip at the 14th km or so and pretty much limped as I could from there.
I'm feeling weird. I wanted to get a reward from all the hard training but it seems that today wasn't cut out for it. Now rest, eat a lot and I have 24h to feel as bad as I want. Tomorrow I will red circle another HM and work even harder for it...
I another news: met HHH. Fantastic guy! Too bad we didn't get any time for a beer or four!
M59 -- 5'11" 165 lbs
Open PRs ---- 16:04 5K, 2:40:30 marathon
Masters PRs --17:10 5K, 2:56:03 marathon
M55-59 PRs --- 18:58 5K, 3:07:23 marathon
Goals
1:26 half marathon April 2019
3:00 marathon Oct. 2019
Nov 26 - Dec 2, 2018
M - Off (lower back strain)
Tu - 10.0 miles (treadmill @ 2.5%)
W - 8.0 miles (treadmill @ 2.5%)
Th - 12.2 miles @ 9:24/mi (road)
Fr - 10.0 miles @ 8:24/mi (trail)
Sa - 10.0 miles @ 9:18/mi (trail)
Su - Off
WEEK TOTAL: 50.2 MILES
I am ignoring knee pain as tomorrow I start a 21-week half-marathon plan. I'm still working on the details, but it's based on the four-phase schedule in the third edition of Daniels' Running Formula. Phase One is easy base mileage. For the subsequent phases, I'll try to stick with a seven-day week; if I'm not recovering enough between quality days, I will scale back the workouts. Or go to a nine-day week.
Runners Fix through the half exactly as expected - 1:08:48.
Master Blaster 13, a frequent poster and a very talented masters runner now training under Nate Jenkins out in 1:10:37. That man knows no fear.
Allen - 21 weeks is a long time to ignore knee pain.
Not the best week for me.
M: 10, volley ball at night (lost 17-25, 17-25)
T: 30min cross training, rowing and Nordic machines
W: sick
Th: sick
F: yoga, feeling a bit better
S: 6 w/ 4x5" hill access, 4x10" hill bounding
S: 8 @ 6:30 avg rolling hills, group run started 6:50 worked down to 6:10 then eased of the last mile or so
Volleyball practice later today
Basically my plan for December is to do a hill fartlek once a week and then once week tag along with some fast folks for their easy run.
M 38 5’10” 140
2018 PRs 20:21, 1:30:21, 3:33:25 (from end of 2017)
Goals: dallas half next Sunday (1:26-1:28), Houston full (sub 3-3:03)
M: 13
Am: CV workout 6x1k (all splits between 3:47 and 3:56 w/ 60sec rest, 6x200 @ 1600 effort
Pm: 4 moderate pace on TM
T: 6
6 @ moderate pace (8:12)
W: 17
Am: Tempo 8M @ MP, 6x20sec hills @ 1600 effort
Splits: 6:44, :45, :43, :48, :46, :53, :50, :48
Pm: 4 @ moderate pace (8:23)
Th: 6
6 @ very easy (shuffling 9:37)
F: 10
10 @ very easy pace (9:02)
S: 22
LR: 22 @ 7:13 (last 8 Miles @ MP, last 2 Miles @ HMP)
Sun: 5 @ very easy pace
Total: 80.5
Biggest week ever and huge confidence boost from the 22-miler on sat. Never ran 80 in a week. Hope I’m not overdoing it but honestly I feel pretty good. Still not sure about sub 3 in Houston but I know I’m close. My 5k pr is what it is but I just realized this week that I’ve been running sub 20s almost every week at the end of my tempo runs (on weeks i end with threshold pace).
Anyhow, best of luck to the CIM guys. Prob finished by now.
Male, 27, 162 lbs, father to two, grad student
Goals:
sub 40 10k on 12/1
sub 4:55/5:15 1500/mile on 12/8
Monday: 4 miles @ 9:57 average. Didn’t feel great, but trying to get back into the swing of things.
Tuesday: 6 miles @ 9:50 pace
Wednesday: 3 x 1 @ 7:30 w/ 1 minute rest. Since I missed a full week two weeks ago from illness and then ran minimally last week due to travel, my daughter getting incredibly sick (Urgent Care and ER visit due to 105 temp), I downgraded my tempo pace. The first two miles weren’t bad, but the last one felt damn hard. With warm up and cool down, 7 for the day.
Thursday: 6 miles @ 10 minute pace. I was tired from yesterday but wanted to get the miles in.
Friday: Off.
Saturday: Goal 10k – 46:10 (PR). Massively disappointed in the time. Before the setbacks, I was probably in 42 low to 43 mid shape based on my workouts. While it is a PR by 24 seconds, I’ve only dropped 32 seconds since April.
Race report: My goal was 4:27/k. I started the race off on the wrong foot with my warm up taking a bit longer than I expected and was at the back of the field. I’m not a speed demon, but I’m not a back of the pack dude so I spent the first half k working my way around people. Then, at approximately 500m was the main hill which turned out to be a 5% grade (~500m with 84 feet of gain). The hill was a hell of a lot bigger than I thought. First k – 5:05, slow from the hill and running around people. The next k was coming downhill with a slight uphill at the end for 4:40.6. I didn’t take as much advantage of the downhill as I should have. Just after 2k, there was a short uphill switchback section that led into a straight, flat section of the course. 3k – 4:30; 14:15.7 total. At this point I started to worry since I was 35 seconds off pace. Next two k had a slight downhill for 4:30.5 and 4:28.2 – 23:14.4 at 5k. Just under 45 seconds off where I wanted to be since I thought I’d run 4:30/k in the first half and then 4:20 – 4:25k in the second half.
Repeat of the course for the following splits 4:54.1, 4:54.5, 4:25.3, 4:34.4, and 4:07.8, 22:56 for the second half. I knew by 8k I wasn’t going to get 44:30 and then by 9k that it was completely salvage mode. If I had lined up closer to the front, I may have gotten under 46, but hindsight is always 20/20. Extremely disappointed. But I’ve come a long way since January and my 57:51. I’m still about 30 pounds overweight, have only averaged about 21 miles a week according to Garmin, and have been running less than a year. Sub 40 was probably too aggressive in retrospect, but I’ll gun for it next year.
Sunday: 8 miles @ 10
Total: 40.2
Good week mileage wise as I’m building to 50 and training towards my next goal 10k in late April. But disappointing race wise. According to Daniels’ calculator, I’m in 6:33 mile shape. But since I’m a bit on the speedier side, I’m hoping for sub 6:15. It’s disappointing for things to completely fall off the wagon right at the end. But I’m trying to keep positive. Also, sorry for the novella of a post!
Congrats HHH, Puto, Sam- saw your races on Strava, well done.
James- understood that wasn't the time you wanted, and I would not have said this before either, but I'm learning to celebrate all PRs. It's the fastest you've ever done it!
As for me
M- off, long flight home from Thanksgiving family trip on Sunday night
T- Easy
W- 2 x 4 mile @ 85% 5k (progression)
T- Easy
F- Easy
S- 5 x (800 @5k + 800 @ 75-80% 5k) alternations. This put a lot of crap in the legs. Took a 2:00 rest after the third rep, then goal was one more mile, but was able to do two more
S- Easy LR- 15
Total: 59.x
I am still planning on running the Jax Half Marathon in two weeks but of course work just came up with an important work trip so I may be gone for several days (at least a week). If the VP asks you to go, you go....
Hey everybody,
M, 43, 5'8, 130s
Old PRs: 16:30s/34:20s/2:44
Current goals: Get fit, have fun, get back into racing
M 34 very easy
T 1:34 with 4 x park loop steady then 4 x park loop at a somewhat stronger effort – 35 something plus 33 something for a total of 1:09 something
W 33 very easy
Th 33 very easy
F 50 with 5k on the park loop in 18:57. Chilly, starting to snow and blow a little as well. The 5k was my own personal Turkey Trot: finished up what was left of the stuffing and pie and went out about an hour later to run a time-trialish effort. Not really sensible training, more just blowing off a little steam. Went pretty well, though. Not sure the distance was entirely accurate, but that's the fastest I've run on that loop that I can remember.
Sat 54 very easy
Sun “Burgy Bullet Extended" in 2:03, running easy/easy end of steady over a decently hilly course – Congregational Church in 1:12, home in :51. 40s and drizzle but actually fairly pleasant for running. Variation on an old route of mine, which ended up being somewhat longer than I remembered, but the legs held up nicely. Another step forward with stretching out the long runs on the roads.
Another somewhat wonky week. Got a little slammed with work and child care, but still got in a few good days of running.
I can't believe I did it! In more ways than one. Final time of 2:57:06 avg pace 6:46. I'm surprised I managed to hang on as well as I did in the final 10k. I hemorrhaged a little time, but it wasn't too bad. Race report to come later. I'm tired and hungry.