Male, 40, 5’11”, mid 170s
PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)
Goal Race: Philly Love Run (3/31/19)
Goal Time: TBD
Next Race: Houston Half Marathon (1/20/19) - Pacing Mrs. Stone (1:37:00-1:38:00 goal time)
“Find something out of your reach and go for it.”
-Larry Friedman
M -11 miles
T - 9 miles
W - 10 miles. Including 5 x 1 mile (5:56/avg) with 2:30 recovery jogs.
Th - 7 miles
F - 10 miles. Including fartlek of 20 x (1:00 on/1:00 off). Covered 6 miles in the 40 minutes (6:40/avg).
Sa - 17 miles
Su - 8 miles
Weekly Total: 72 miles
Year to Date: 2,150 miles
Another good building week for me. I have set my BIG goal for 2019 to break 2:40:00 at CIM next December. Needless to say, I have quite a bit of work to do to get there.
To me what makes the most sense is blending some 5k target training with my current HM training in order to improve both V02 max and running economy. So in Joe Vigil style, I am introducing mile repeats at a manageable effort right now and will gradually over the next 12 weeks or so drop those down to 4 reps and hope to bring the paces down to 5:20s. I will jump in a fast 5k in mid-March targeting sub-17:00 again (which I haven’t done in almost 5 years). Shortly thereafter I will race the HM - time still yet to be determined, but I am guessing 1:16:00-1:17:00 range.
After pacing Mrs. Stone in Boston, I am going to try to jump in a number of 1 mile - 10k races this summer to further improve my turnover in order to make 6:05s start feeling comfortable. Then the 12 weeks leading into CIM will be “all-in”marathon specific workouts.
To do all this, I am committing to consistently putting in 75-85 mpw in 2019, dropping down as needed and also super-compensating as needed. No excuses.
It’s not the final blow that cracks the stone. It’s all that goes on before. I have a lot of work ahead of me...
Hope everyone else had a great week.
Sounds like someone is getting a head start on his new year's resolutions ;)
Male, 50 yo, 5’7”, 128 lbs
Goals: Executing a strong training plan
Upcoming Races: Gomach HM 3/3 (6 weeks out from...) Boston 2019
I’m gonna switch over to posting from Sunday through Saturday because that’s how my 2Q is set up everywhere else. So, the following Q1 was actually posted on last week’s thread:
Sunday: Week 17 Q1
3.7k E + 5k T + 60min E + 1.6 T + 1.2 E (by HR)
As stated last week, this was poorly executed.
Wednesday: Week 17 Q2
6.3k E + 5 (1k/3min jog) + 4(400m/400jog) + 2.6k E (on 200m track by stopwatch)
I was asking about this one on last week’s thread. I went into the workout with VDOT 51 paces in mind and executed the workout closer to VDOT 53. The consensus seems to be I did this right.
4 E days + 1 Rest day
It was supposed to be 5 E days, but I brought everything for my planned Friday after-work run home--except shorts! So I did a longer run on Saturday to make up for some, but not quite all, of what I was targeting for the week. C’est la brain fart.
Total: 90k (close enough to the 92 planned!)
2Q Progress Week 17 was a 0.8 week. I feel comfortable in terms of volume. In terms of intensity, I’m feeling “challenged, but victorious” on workout days. There has been some residual soreness following workout days, but nothing that would signal overdoing it. I feel encouraged by my progress so far. Looking back at my training for my last big PR effort, I didn’t do any workouts; I simply followed the Hadd base-building protocol up until race day. This 2Q plan seems like a natural evolution from that experience: still a lot of easy work and occasional threshold work as I had in the later stages of the Hadd plan, but with the addition of some I and R stuff.
The end of this year and the beginning of next year mark a transition for me in my professional “career,” such as it is, and I have been under a little bit more strain on that front than I am used to. The added pressure of switching over from one way of making a living to another should ease by the end of January. In the short term, I’m going to lose a bit of flexibility, but in the long term, I plan on taking advantage of the stability and consistency that my new role offers. I mention this because choosing the 2Q has really simplified a lot of things for me. I only need to “plan” for 2 days per week, and then I have 5 days a week to just run however-the-hell I want.
Monday: 8 easy (58;20)
Tuesday: 2 up, 5x400 2.5 mile tempo, 4x200, 3 down (11.3 total)
Averaged 75 on the 400s, 522 pace for the tempo, and 445 pace on the 200s)
Wednesday
3/8 double. 745 pace in the AM, 6:50 pace PM
Thursday
3/9 double
Friday
1 up, 10 in 59:30, 3 down.
I ran this as part of a friend's workout. He was trying to keep his HR between 153 and 157. We ran the first 8 starting at 620 and settling in to 60xs. The last four with him were 600. 602. 600. 558. Then I ran two more at Goal HRMP, going 527, 528.
Saturday: 8 in 56
Sunday 8 in 58 w/strides
74 total
Goal: Houston Marathon
Goal time: TBD
S - Off
M - AM 12 easy / PM 4 easy
T - 12 easy
W - 14 (Workout 1)
Th - AM 12 / PM 6
F - 12 easy
S - AM 20 (Workout 2) / PM 4 recovery
Total: 96 miles
Workout 1: 9 mile continuous with (2 MP + 1 T) x 3. Experimenting with a different format here. I liked it, but I didn't quite hit the intensities right as I had a really difficult time getting down to T effort after the MP segments, and then I had a hard time finding MP again after the T miles. I averaged 5:46 for MP and went 5:25, 5:30 (headwind), 5:14 (tailwind) on the T portions. Overall 5:39 avg for the 9 miles.
Workout 2: 20 miler with 6 WU, 4-3-2-1, 3 CD. Targeted MP on the 4, then T for the 3-2-1.
6400m: 22:14 (5:38, 5:33, 5:34, 5:29)
4800m: 15:59 (5:20, 5:20, 5:19)
3200m: 10:42 (5:21, 5:21)
1600m: 5:18
Started speeding up on the MP, but I couldn't reign it in. I tried. The great thing about how this is structured is the 3-2-1 is done between roughly miles 10 & 17 of the run. Similar effect of the TLT workouts to running fast late in the long run, but in this case all the work is fairly continuous.
Hello everyone!
Legs still trashed from the 10k 2 weeks ago, but this week was brutal.
Monday: rest
Tuesday: 12k at 5:15
Wednesday: 10x500m with 1'30 jog in-between. Averaged 1'45 ish for the 500s and the last two were made with my running group (which were late for the workout) and were at 1:39/1:38. 20' WU and 1,5k of cool down.
Thursday: rest
Friday: 8k at 4:50 min/k
Saturday: 4x1k + 2x500m. The k repeats were done at 3:50/3:48/3:47/3:40 with a 3' jog and the 500s were done at 1'40 with the same rest as the 1k. 20' WU and 15' CD
Sunday: 15k at 4:50 with the last 2ks at 4:30 min/km
60ks for the week and a 10k one week from now. I decided with my coach to not taper for this 10k as we have multiple 10ks and XC races in January and February.
Merry Christmas to everyone!
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)
darkwave 82.4% (Marathon...2:57:42)
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)
Working Harder 73.87% (HM..1:21:50)
Gordon Tremeshko 70.9% (5K...18:17)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 68.62 %(Marathon...2:59:10)
KidB 68.38% (HM...1:25:23)
Cocoon 67.61% (HM...1:28:15)
SOBO 67.1% (10K...39:49)
PutoMiudo 67.02% (10K...39:52)
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
Week 12
S: 25 minutes shakeout
M: 30 minutes easy
T: 60 minutes run on soft sand, medicine ball core work
W: 35 minutes
R: 20 minutes plus strength and mobility + lunge matrix jay Johnson
F: 45 minutes
Sa: 2:15:00 over several bridges we have in Miami followed by light stretching
Yesterday’s run took place on parts of the Miami half marathon course. Did some bridge work to prepare for what is an otherwise pretty flat course. Somebody asked last week so I should say my training over the years has been inspired by Japanese style of training in a way. I found the method of doing long runs as much as 5-6 hours at a very slow pace to help my marathon. I’m not running that far anymore but a 2:30:00 I can handle.
Happy Holidays everyone!
M/25/5'11"/175 lbs
PRs: 2:11 (2016) 4:57 (2017) 18:09 (2018)
Goal: 4:45 mile in May 2019
Upcoming Races: Millennium Mile in Londonderry, NH (1/1/2019)
Week 1
M: 8.2 easy + 4 strides
T: 9.2 easy
W: 8.1 total w/8x200 equal jog rest. Reps between 32-35 // PM Lift
T: 6.5 easy
F: 8.3 total w/4 miles @6:40 pace (treadmill) + 3 strides
S: 9.8 easy + 6 strides
S: Lift
Total: 50.1
The goal for the next six weeks is to build back up to 60 mpw comfortably and tap back into mile pace with strides. Didn't plan to do a mile race so soon so I will get a 400 workout in next week before the race.
M39
Houston half
M 6
T 4 x 3200 @ T (5:40) w 2 min rest. Result: 5:37, 5:38 / 5:37, 5:38 / 5:36, 5:37 /5:39, 5:29 - 12 total
W 8
Th 10
F: 4 x 1200/400 continuous alternations today. Goal: 4:22/1:20. Result: 4:20, 1:20, 4:25, 1:21, 4:25, 1:21, 4:25, 1:18. 8 total
S 18 w 14 @ 6:19 avg (steady state)
S - off?
62 + ?
Good week for old AJ, unfortunately yesterday seemed to push my Achilles over the edge. Will prob take today off and see if it calms down a bit. Merry Christmas everyone.
A quick drive by post since I have a busy day ahead of me.
Male 50 5'8" 134lbs
PRs
Marathon 2:57:06 Dec 2018
5k 19:00 June 2018
Upcoming Races
5k Jan 1 - Goal break 19min - tentative
Boston 2019 - Goal TBD
Other goals
Balance calories in vs. calories out
(Don't put on too much weight over the holidays)
Mon. 4.7mi Easy
Tues. Off
Wed. Off
Thurs. 20min Bike trainer
Fri. 5.4mi Easy
Sat. 6.1mi Easy
Sun. 5mi Off
Total 16.3mi
I had planned on this week being a week to rebuild mileage, but it turned out to be another recovery week. Based upon how things felt for Saturday's run I am going to take more of a break from running to let my right quad heal up. It is a shame to have to take a break from running since I would have an opportunity to do some weekday runs in the daylight. Merry Christmas and I hope everyone enjoys the holiday week.
RRR. 6ft 158lbs
Goals - fast 5k in 2019 , get healthy stay healthy.
My Cross Week
Biking - 220 miles all on the single speed (with on day of rest)
The key workouts were
Sun - 30 including 10fartlek and 5x one mile hill
Wed - 14 including short sprints. Long sprints. Standing start sprints
Saturday -82ish mike long ride W lotta hills.
Lifted MWF heavy. The lifts and strength coming back fast.
Solid week. Feeling strong. The legs is getting so much better as I don’t hardly feel it anymore. No need to rush it back as no important races until March. Bike is building a lot of leg strength and aerobic capacity. Weight is coming back up quickly w the lifting and goes to show that it’s prob a better natural weight for me to be at and stay healthy and strong.
Merry Christmas!
jewbacca wrote:
Goal: Houston Marathon
Goal time: TBD
S - Off
M - AM 12 easy / PM 4 easy
T - 12 easy
W - 14 (Workout 1)
Th - AM 12 / PM 6
F - 12 easy
S - AM 20 (Workout 2) / PM 4 recovery
Total: 96 miles
Workout 1: 9 mile continuous with (2 MP + 1 T) x 3. Experimenting with a different format here. I liked it, but I didn't quite hit the intensities right as I had a really difficult time getting down to T effort after the MP segments, and then I had a hard time finding MP again after the T miles. I averaged 5:46 for MP and went 5:25, 5:30 (headwind), 5:14 (tailwind) on the T portions. Overall 5:39 avg for the 9 miles.
Workout 2: 20 miler with 6 WU, 4-3-2-1, 3 CD. Targeted MP on the 4, then T for the 3-2-1.
6400m: 22:14 (5:38, 5:33, 5:34, 5:29)
4800m: 15:59 (5:20, 5:20, 5:19)
3200m: 10:42 (5:21, 5:21)
1600m: 5:18
Started speeding up on the MP, but I couldn't reign it in. I tried. The great thing about how this is structured is the 3-2-1 is done between roughly miles 10 & 17 of the run. Similar effect of the TLT workouts to running fast late in the long run, but in this case all the work is fairly continuous.
Leader in the clubhouse for Week of the Week. Well done JB.
M34, 5’10”, ~165
No one can save you from Christmases past
Mo: AM - 8 @ 7:20; PM - 6 slog
Tu: 10 @ 6:56 / Couldn’t rally a double
We: AM - 10 @ 7:17; PM - Treadmill 5 @ 7:00
Th: AM - 10 @ 7:33; PM - Treadmill 5 @ 7:00
Fr: AM - 7 @ 7:32; PM - 8 @ 6:11 / Felt light in the afternoon, warm (60s) for both
Sa: 10 @ 7:36 / Legs cooked
Su: 13 @ 6:46
Total: 92 miles
Made a hard week out of easy elements. Next week will be a step down in volume. Had the feeling today that if I pushed it a little further or harder something would break.
39 year old, 5ft 7in, 172 lbs
PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx
Long term goal: PR at CIM 2019, PR at the half in October 2019
Short term goal: Sub 3 at Boston 2019, weather permitting; PR at the half in March 2019.
Monday: 7.1 @ 8:05
Tuesday: 7.6 @ 8:41
Wednesday: 8.1 @ 7.53 with 20 mins tempo. Done on the treadmill at 7 min/mile pace. Even though this was just 6 secs faster than my marathon pace from 3 weeks back, this felt hard :).
Thursday: 7 @ 8:22
Friday: 7 @ 8:56
Saturday: 13.3 @ 7:44
Sunday: 8 @ 8:47
- Beginning to get into Boston training. Right hip is ok on some days and not so ok on other days. Still not sure of what the rehab method should be.
- Achieved my goal of having at least 1000 ft elevation gain over the course of the week.
Hey guys...Here is what I just posted to the OR thread regarding today’s LR.
Did the LR. Not feeling my best, but perhaps it was just some jitters regarding the last 4-5. I settled in to the rhythm of the hills at a comforatble pace, and ran what I perceive as a “10+5”...15.13 at 6:56 overall, and here are the splits...
7:48, 7:29, 7:31, 7:30, 7:23, 7:15, 7:06, 7:13, 7:05, 7:13
6:16, 6:11, 6:09, 6:01, 5:55, 47.39
Overall, it was fun, especially once I got settled in to the easy pace, and then once I was able to shift gears and dial-in the sub-6:15 in the quality (MP) segment.
Wow, what fun it has been—4 easy runs, and 3 quality efforts. I really enjoyed this week of training, and thank Stone from the bottom of my heart for taking such an interest in me, and offering his expertise. I will be riding the Stone Cutter train for the foreseeable future and I cannot envision anything stopping us! I have a deep down genuine feeling that good thimgs will be coming down the road. My week was as follows, and of course all was at the direction of Coach Stone...
M: 10.13 at 7:23 overall...hilly...nice and easy
T: 10.13 total at 6:43 overall, with a fartlek of 16 x 1:00 on/1:00 off...what fun! (5k-8k pace...last rep was fastest)
W: 10.13 at 7:23 overall...nice and easy
T: 12.65 total at 6:39 overall, includng 10 x 0.60 at 10k pace. Reps felt good, and I averaged 5:47 pace...last rep was fastest (5:32). I started in the 5:50s, wanting to feel things out and make sure I would get the 10 reps.
F: 10.25 at 7:18 overall...felt VERY good...nice and easy
Sat.: 10.25 at 7:18 overall...felt VERY good...nice and easy
Sun: 15.13 at 6:56 overall...hilly...last 5 at MP
78 miles
Merry Christmas and Happy New Year!!
Hey guys,
M25, 5’9”ish, 156lbs
PRs: 34:5x, 1:15:22, 2:50:2x
Goal races: Rotterdam full, Paris half
Goal time TBD
3rd week training w/ Tinman
M: 40min easy
T: AM 55min easy w/10x 40meters hill sprints w/ 30s jog rest / PM 15 min shakeout jog
W: 40min easy
T: 43min w/ 5x 60mts stride w/ 20s jog rest
F: AM 55min w/ 10x 2min @CV w/ 1min jog rest / PM 15min shakeout jog
S: 40 min easy
S: AM 80 min easy / PM 15 min shakeout jog (planned)
Total: just over 50 miles
Slowed down my easy runs this week and feeling a bit better. Did a test time trial last week to determine my paces, and when I plugged it into the Tinman calculator my easy pace was supposed to be much slower than I thought.
Feeling fitter this week. My HR seems to be lower than for the same pace 4 weeks ago, even though it’s a bit warmer.
Hope everyone had a great week!
Happy holidays all.
M48, 5'8", ~132lbs
Goal: sub 2:40 Houston marathon
Had another solid week of training, with my third week in a row in the 90s. But while the pain in the top of my right foot seems mostly gone, I've replaced it with a sore right achilles. It acted up on me on last Sunday's 24 miler, but wasn't too much of an issue this week until today's 22 miler. Time to ice it and maybe go get some dry needling done(?). I'm 4 weeks away from Houston, so I'm leery of doing something new, but would like to nip this in the bud.
Total: 93 miles
M: off
Tues: am: 7 easy; pm: 10 w/ 3 x 1 mile on TM (5:39, 5:36, 5:33), 400 recovery jog
Wed: am: 12 easy
Thurs: am: 13 easy
Friday: am: 15 with 3 x 3 miles, 800 recovery (averages of 5:43, 5:44, 5:43)
Sat: am: 14 easy
Sun: 22 easy (sore achilles)
I was very happy with how my 3 x 3 mile went. The first one felt hard, but second and third not too bad -- felt like I was in a decent rhythm. Had a faster friend run with me and that was a huge help. Things felt okay on Saturday, but my achilles was fairly sore at the start of today's long run. It did seem to loosen up the last 10 miles, but having this 4 weeks out is a little concerning.
Stone: Nice goal! If I don't hit sub-2:40 in Houston, it will no doubt be my goal for next Fall (at Chicago)
Coach Jeff: good luck with the work transition
BDubs: nice 10 miler
JB: killer 20 miler! What was your recovery, if any, during the 4-3-2-1 portion?
AJ: we're in the same boat on the achilles. I may go get some work done on mine, rather than OD'ing on the ibuprofen like I normally do. But I'm not completely sure what to do about it.
SI: nothing wrong with a little rest, especially this time of the year.
RRR: looks like smart training
Sub 6: nice big week!
Cocoon: nice tempo; I usually don't feel back to normal until about 4 weeks after a marathon.
OR: Nice long run, and strong finish!
Bacon: Nice week. What is your easy pace range supposed to be? Given your 10K and half PRs, I can't imagine they would be super slow, but I'm curious.
Some shoutouts first:
Stonecutter - I'm really liking the idea of blending in the 5K training as a way of eventually achieving your marathon goal. My coach and I are considering something similar - step away from the marathon for a few months and improve my shorter distance performances.
Coach Jeff ROC - good luck with the new position! I'm glad that the 2Q plan is working so well for you.
Bdubs - nice week. 2.5 miles is a interesting distance for a tempo - any reason you chose that distance (not challenging or criticizing, just curious)
Jewbacca - I would also find shifting between marathon and tempo effort challenging. I can see the benefits from doing so, though. You gain control of pace, and also marathon effort seems just a bit easier.
PutoMiudo - nice week. With the focus on 500s, I assume you're focusing exclusively on shorter stuff right now?
TDR - thanks very much for the inclusion on the leaderboard. I've never done it myself, but I have friends who swear by that mobility/lunge matrix.
JCPP2020 - I'm jealous that you get to do that mile race - I love road miles.
AJ - Nice alternation workout. I really hope the achilles is just a passing blip.
SI - I hope the quad heals soon.
RRR - I have a teammate (in his 50s) who does much of his training on the bike, and has had a lot of success with it. In particular, he is an outstanding uphill runner, which he attributes to all the cycling.
Sub-6:00 - that's definitely a week. Crazy warmth we had on Friday.
Cocoon - solid week of mileage. I hope the hip eases up soon - you still have plenty of time to get it under control.
Outside Runner - I'm very glad this training is working so well for you. My perception is that you are a runner who really needs to enjoy his training in order to reap the most out of it, and your collaboration with Stonecutter seems to be working very well on multiple levels.
Dietbacon - seems you are already reaping the benefits of Tinman. Very excited to see where this takes you.
Napper - Fingers crossed that the achilles eases up.