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 - 10 miles. Including 6 mile tempo at 6:03/avg.
T - 7 miles
W - 11.1 miles. Pacing Mrs. Stone. Including 3 miles/2 miles/1 mile with 3:00/2:00/1:00 recoveries. 7:20/mi average for the 6 miles.
Th - 11.7 miles
F - 10 miles. Including 5 x 1 mile at 5:50/mi with 2:30 recovery jogs.
Sa - 14 miles. 80:00 easy, 10 x (:30 fast / 1:30 slow), 10:00 easy.
Su - 6.2 miles
Weekly Total: 70 miles
Year to Date: 2,220 miles
Another good week overall. Might right glute has been very tight the past couple of days. I have a long overdue appointment with my massage therapist tomorrow.
I think once I can finally get everything loose I will be fine, as I am now diligent again about daily stretching, foam rolling, and strengthening exercises.
Hope everyone else had a great week.
6'2" 185(?ish...)
PRs 18:17 5k, 1:24 half, 2:57 full (all 2018)
M - 7 easy still felt wicked sluggish but not dead like the prior 12 days
T - 6 decent, last mile steady
W - 6 total with 10x1min on/offs...Averaged 5:50 pace for the 10 ons just trying to focus on staying as relaxed as I could.
T - 7 plus 4 x steep uphills (~10s per)
F - 7.4 easy
S - 5 easy
S - 11 easy. Last night had thoughts of a progression/cutdown 12ish miles for this one, but Google lied to me about the forecast so the mix of snow/ice on the roads made anything under 7:30 pace sketchy and not worth it, so instead just ran for about 90 minutes (or a couple minutes less).
Total 49.4 in 6.7 hours.
Good week considering it's a return from a near 2 week illness layoff and I wasn't sure how I was going to feel.
Also been thinking about the plan I (barely) sketched out for winter and spring a couple weeks ago. Probably going to scrap it for a more formally planned approach from a week or so from now to mid May and then re-evaluate. Obviously won't be written in stone, but I think I prefer to flex structure as I go along rather than trying to structure flex.
And I swear I'll start eating better next week.
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 13 of 16
S: 25 minutes
M: 65 minutes
T: 50 minutes with 10 second accelerations built in at random intervals
W: 60 minutes
R: 75 minutes
F: 40 minutes
Sa: 2:00:00 alternating 30 minutes easy with 30 minutes medium
With about 4 weeks left until the goal race I’ve started to introduce a little bit of quality. Some fartlek and some alternations just to get the legs turning over and prepare for some of the harder workouts that lay ahead.
Happy New Year 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.
It's been a great year hanging with yous guys! Let's do it again real soon!
Full-grown man, 50 yo, 5’7”, 128 lbs
Goals: Getting my clothes dry between runs
Upcoming Races: Gomach HM 3/3 (6 weeks out from...) Boston 2019
Sunday: Week 16 Q1
26k steady E-pace long run in a depressing chilly windy drizzle. Instead of going down to the river where I do most of my long runs, I decided to do use one of my usual easy run courses as a 5.5km “loop.” This has several advantages. First, winter is the season for strong, steady east winds and along the river I am completely exposed to the elements. The loop, however, is protected somewhat as it comprised of two north-south oriented “valleys.” I only get really hammered on the transitions from one valley to the other. The terrain is varied on the loop, whereas the river is flat and flat. I would rather NOT drink than carry water, and so I usually neglect hydration, but the loop takes care of that. I can leave a water bottle so I can drink every 5.5km. All in all, this was exactly what it was supposed to be, an uneventful, sub-marathon-pace easy effort. Oh, and like most of us, I did not select the “lesser” 120-minute option. The 26k took me nearly 150 minutes.
Wednesday: Week 16 Q2
9.75k E + 5k T + 3 min jog + 3k T + 2 min jog + 1.6k T + 3.6 E (by HR)
By the book for this one, with the exception of substituting HR for pace as the metric. The drizzle stopped during this run, so it was the least miserable I had felt all week. Effort felt exactly right.
4 E days + 1 Rest day: Planned on running 5 days, but I ran 20k on Friday just so I didn’t have to go out the door into the cold drizzle on Saturday.
Total: 105k
2Q Progress: Hard to say. All I know is that workouts seem to feel like they are supposed to feel, or maybe a bit easier than I expect them to feel. I’ve tried looking back over my logs from last year to find some points of comparison, but I was training so differently that there isn’t much to go on. I’ll be honest: A little validation would ease my mind. I may jump into a 5k at the end of the month. After that, my March 3rd half marathon will be an important indicator I guess. I really have to say that I was "ascared" of doing this 2Q plan given all the comments I had read, but, really, this has been one of the least stressful plans I've ever used. The workouts are like a heated argument with a dear friend: uncomfortable at the moment, but quickly forgotten.
O miles this week.
Was able to get to the Y and play BBall once. Been very busy at work which left me very little time.
I hope everyone had a great Christmas and you all have a Happy New Year.
I got Running Rewired for Xmas because of all of GT's comments on it and have been doing some of the exercises.
Going forward I'll probably get to the Y more often to play BBall and strength train along with doing exercises to strengthen all my weak muscles. For cardio besides BBall I may do some elliptical. The knees have been improving dramatically lately and I figure I will continue what I am doing until I start running again.
M34, 5’10”, under 165 at the *start* of the week...
Upcoming: RnR DC Half (3/9), Boston (4/15)
Mo: 8 @ 7:43 / After 5 hrs. in the car
Tu: 5 treadmill, 12 oz. curls
We: 13 @ 6:41 / Exploring dirt roads, trails
Th: 10 as 3.2 jog (10:50s) 6.8 easy (7:50s)
Fr: 17 @ 6:16 / Two laps around Kent Lake
Sa: 7 @ 7:57
Su: 10 @ 7:31 / Over snow and ice
Total: 70 miles
A planned and needed down week, in Michigan for the holidays. Driving back to DC today.
Happy New Year coming up everybody!
Rocky week for me. My cold hung around for much of the week, and the achilles that I irritated last week got even grouchier, to the point where I was limited to extremely gentle jogging, probably actually slower than normal walking pace (what I would call a shuffle). Doing that shuffle for something like 20 minutes a couple of times a day seems to have been helpful. The achilles feels better during and after, and it seems to be gradually heading in the right direction, but I'm going to try and be patient with it.
6ft 159 Male
Goal - kept grinding and get healthy.
Bike - 105 miles
Lifting - 5x for 5hrs total
Less volume this week as only rode 4 days. Had a good holiday w my daughter and rested the leg some. The bike miles were mostly all hard tho. Couple good workouts including some hills and intervals.
Leg continues to improve. I figure will be jogging soon. Was a good year no matter. 2700+ run miles and 3500+ bike miles. (Didn’t track bike miles much until summer)
Changes for 2019
1. Have FUN!
2. Don’t obsess over mileage or running in general
3. Keep lifting at least 2-3x week all year long.
4. Have FUN (and the times will come)
5. Try some new things I.e. maybe a spring Du and bike race.
M 38 5’10” 139
PRs 20:26, 1:25:23, 3:33:25
Goal: Houston Marathon in sub 3
Another big mileage week this week. 1st time to hit 85. Off work this week so getting lots of rest.
M: 18
AM: fartlek (9x30sec surges @ 1600 effort, 2:30 rest on the local “hill route”)
AM: 4 more on the TM (wife at work, kids w me)
PM: Easy 4 on TM
T: 6
Easy on TM
W: 10.5
Moderate pace w/ friends back on the hill route
Th: 16
AM: CV workout: 6x1k @ CV (:60 rest), 6x200 @ mile effort (:39, :40)
1k Splits: 3:55, :54, .49, :51, :51, :52
PM: Easy 5.5 on TM
F: Easy 6 on TM, 6x20sec hill on my street
Sat: 24
7:23 pace (last 6 miles on or close to MP). Planned on 22 but ran w/ a group on 2nd half and planned route poorly.
Sun: 4
Total: 85 miles
Final long long run before Houston. Not supposed to do any race pace but I felt the magic at the end of yesterday’s long run and went with it. Feeling pretty confident going into this race. With a good taper I should hit the starting line ready to reach this goal. Just need some good weather!
M - 60, 5'9.5" and 140
Best of 2018: 1 mile - 5:15, 5K - 17:27, 8K - 28:10, 10K - 37:00 (6000' altitude), half marathon -1:19:06, marathon - well I finished Boston and that was all I could do that day.
2019 plans/goals - Do USATF masters circuit again (5 of the races), take team title this time! Chicago in the fall, age group podium.
M - XC ski 1:24 (classic) AM; run 33 minutes PM
T - XC ski 1:55 (skate)
W - run 51 minutes easy (tired)
Th - run 1:06 easy (still tired), did 4 pickups
F - run 1:15 fairly easy (felt better)
Sa - run 1:07 hilly easy/moderate, 4 pick ups and ran several uphills harder than easy
Su - run 1:40 easy/moderate
(*easy is 8:00-8:30 pace [1st mile or 2 are often closer to 9], moderate 7:30s-7:40s with hills)
9:50 for the week
2019 training starts tomorrow, and planning on 3 more weeks of buildup and transition (fading XC skiing out a bit, but will continue with a weekly or so outing after a couple more weeks).
Male. 30 years old. 5'10", 133 lbs.
PBs: 29:44/14:21/3:50
2018 bests: 32:39 road 10k, 8:58 track 3k
Goal - Half marathon debut in June. Going for sub-70. Maybe 68 if training goes well?
Lots of travel. After 5 days in San Antonio last week, I spent most of this week at my in-laws' place (Sun-Wed) and at my parents' hometown (Thurs-Fri). Returned home to Seattle on Friday. No workouts for a few weeks. Getting in some base winter mileage in my 28-week plan for the half.
Week 2 -
Sun - 16.5. Point to point run with a net altitude gain of about 1300 feet. Obviously more total uphill than that. Very good challenge. Tried keeping the pace pretty honest, especially in the last few miles. 6:51 avg.
Mon - 9.5. Ran a few miles with my wife to start, then added on at the end. All packed snow on gravel.
Tues - 10. A very nice Christmas run. Out and back on snow-packed gravel road. Ran in a rut of fresh tire tracks, which is such a perfect running surface. Ran with a good amount of effort. Felt very rhythmic.
Wed - 10. Ran first 6 miles easy with my wife and then added on. Good recovery from yesterday's medium effort. Packed snow on gravel roads.
Thurs - 6. Not a super run. Trails we ran on didn't provide good footing (i.e. frozen footprints), but the scenery was nice.
Fri - 10. The run got better as I went. Ran a few sub-6s to end. Mostly bike path.
Sat - 11. Ran with a friend and the pace was, predictably, pretty quick. Nice to be back home!
Total - 73 miles.
Overall, a week I'm pleased with. If I can string a few more like this, things have the potential to go well training-wise.
Stone, might be time to skip the pacing duties for Houston my friend. With you dropping that six mile tempo at 6:00 pace this week, I think you could PR in Houston.
GT- back in the game.
Kid B- I like the variety. Good week.
Training- Goal Houston Half sub 1:11
I didn’t post the previous week, but I had some good sessions early in the week.
This week I’m not posting any times because the “road” conditions, weather and topography made times pretty pathetic and (hopefully) irrelevant.
*m- AM- 5 x mile PM- 4.5
t- 8.5/4.5
*w- AM- 10 x 1’ on/off, 10 x 30” on/1’ off PM- 4.5
th- 9/5
*f- AM- 5 x (800/300), 100m rec jog after 800s, 400m rec jog after 300s. 800s @5k effort, 300s @ mile effort. PM- 4.5
s- 9/5
su- 4.5 w/ 10 x 100m strides
85
next 10 days are crunch time. 4 important workouts.
other than the fall running weather, this is my favorite time of year because the plans and goals for the next year unfold. i think I’ve got my game plan together
Hey Sub 6:00 - if I was on Campbell, Eleven, Main, Vinsetta, and Woodward this morning...how close did we come to unwittingly bumping into each other?
M39
Houston half
Prs 16:40, 34:55, 1:16, 2:40
M 10.2 miles
T 5 x (800 @ 5k, 100 jog, 300 @ 3k, 400 jog) Avg 2:38 / 56. 10 total.
W 10.5
Th: 10 w 8 x (1’ on 1’ off) + 8 x (30” on 1’ off)
F: 8
S: 3 x 4800 at T w 3 min rest. Goal: 5:40. Result: (5:42, 5:40, 5:38) (5:40, 5:40, 5:40) (5:43, 5:42, 5:34) 17 total
S: 10.2 / 8 planned
Total 84 miles
Achilles is hanging in there. Fitness is good. #expectgreatthings
SLO - nice week. And RRR already broached the subject of pacing Ms Stone for Stone. Just seems like the Christian thIng to do!
Way behind on comments.
Coach Jeff - I am in the same boat as you with a job "transition" right now. I am essentially now working for myself, which I have never done before. It will be interesting to see how our running careers in 2019 reflect our work careers in 2019. Best of luck with the 2Q plan.
Bdubs - Back in the game and looking strong for Houston.
jewbacca - Coming on strong at the right time. I think the 2:26 goal is in your wheelhouse. Great quality workouts lately.
PutoMiudo - I hope you enjoy your race series this winter.
TDR - I like 2 to 2.5 hour long runs myself, but I think these last few weeks as you are introducing quality you may want to consider mixing in a few 80-95 minute runs as well. The HM requires that special balance of speed, strength, and endurance and I think those medium runs best play to "strength."
James Corden - Interested to see how that mile race plays out for you this week. I like how you are building for a fast race in the spring.
AJ - I gotta think the hay is pretty much in the barn after the 3 x 4800. Impressive mixed workout as well. You have looked really strong these last few weeks. You are not baiting me with the wussing out for Houston comment, any more than I unsuccessfully baited you to take the challenge in CIM next year. To be honest, you should crush both 75:00 and 2:40:00 long before I do.
Still Improving - You are wise to let yourself heal. Thinking long-term, I like it.
RRR - You have become a cross training machine! Certainly wouldn't want to challenge you to a bike time trial right now. Looking forward to your 2019 and seeing your running goals unfold with your newfound wisdom. "
Sub-6:00 - Huge week last week. Really impressed about the run you got in after 5 hours in the car. Hope your stay was nice.
cocoon - Your right hip sound like my right glute. Doing everything I know how to do, still not quite sure what the best rehab is. Hopefully we both work our way through it by being intelligent. And hopefully CIM will bless both of us next year.
OR - Your willingness to take on this training style has been a pleasure to watch. No worries about yesterday's race. Think long-term, like a marathon. The training you are doing now will pay huge dividends in the weeks and months to come.
DB - I tend to find that when things aren't feeling quite right, either slowing down or going faster usually helps. And with training, it is usually going slower that helps better. Glad to hear you have found a better balance to your workouts. As far as CIM, I think you are misremembering another runner's quote. I have no concern about its topography whatsoever, and I am looking forward to take advantage of the quality of competition.
Napper - Takes care of that achilles. As long as you are healthy for Houston, I am confident you will hit sub-2:40:00 way sooner in 2019 than I will.
darkwave - As you may already know, I am a big fan of that style of hill reps from last week. Nice introductory progression long run as well. I really like how you know to let the paces come to you.
Puddles - Strong week of singles last week.
Kid B - You have every reason to be confident with the work you have put in lately. Now take that confidence with you in the taper these last couple weeks so you get to that starting line strong.
GT - Glad to hear the illness is finally past you. That's a nice first week back, all things considered.
Urban Diesel - Good looking week last week. Sorry if you have already mentioned, what are the upcoming race goals?
RGW - That certainly looks like "real" running to me. I am with you on the 2019 goals: stay healthy, most mileage ever, and some nice PRs along the way.
jotquill - Loving the experiment. I like how you are just going with the flow and seeing what happens.
Bruin - The big weeks keep coming. You are going to be a Godzilla in Tokyo.
RunninReed - I like that we get to see a 28 week build to your half debut. You have run some quality times.
gfmah - I hope you shake the cold and achilles bug soon. Make sure you lift your left leg at midnight tomorrow. Start the year off on the right foot.
Coyote - Any chance you are making a trip outside Philly in March for the 5k (USATF event)? Probably even a faster course with faster competition than the 8k you ran in Philly.
pewow - Ouch on the knee. Yay for the knowledgeable mom. Hope the knee is starting to feel better.
RunnerSam - I think your two racing goals for 2019 (at least for the 5k/10k) are well within reach for you.
Lancrunner - To piggyback on GT's comments to you last week, I agree that sub-17 should happen early for you in 2019 as long as you stay healthy. Training has been strong.
stat - Good work in 6 days last week. The sharpening will come.
BHViking - Welcome, and solid week last week.
Smoove - Good to see you pop in on the thread. Congrats on a very successful 2018. Something tells me there will still be some magic in the bottle in 2019 once the niggles subside and the motivation returns.
slo - Yes, I am sure it is the same fast 5K in mid-March. Lots of great competition at that race. Guaranteed to get pulled to a time as long as the weather cooperates, which it usually does. Something also tells me that your watch was just being funky last week. You are fit and ready for Houston. As tempting as it is to try to physically chase a time in Houston, I am not psychologically ready for it yet with my glute situation. Any pace faster than 6:00/mi right now seems to annoy it, so I am playing it cautious and waiting to "feel" 100% before opening up.
Paradise - Welcome, hope you keep posting. Your training is quality.
M48, 5'8", 132ish
Goal: Houston Marathon sub 2:40
My achilles is still bothering me, so I cross trained a lot this week. Managed on 31 running miles, after three weeks in the 90s. Hopefully I'm playing it smart and doing the right thing. I skipped my long run today and am thinking of doing it on New Years Day, after having three days off from running.
Monday: 45 minutes elliptical
Tuesday: 75 minutes elliptical
Wednesday: 8 easy (planned on 12, but achilles started hurting)
Thursday: 10 easy (achilles felt a bit better)
Friday: 13 on treadmill, with 10 at 6:00 pace. Started to feel achilles at the end, and it was sore the rest of the day. The pace got hard earlier than I wanted, but it was warm in the gym.
Saturday: 90 minutes elliptical. Achilles felt better, but I can still feel it when pushing down with my foot.
Sunday: 90 minutes elliptical (oy!). Achilles feeling even better, but can still feel it when pushing down on my foot.
I plan to take Monday off, and then do my last big long run on Tuesday. Really hoping I see some progress with the achilles by then.
AJ: Glad to hear your achilles is in check. I hope I can say the same soon.
Kid B: great week of work. We're almost there.
M24, 125lbs, 5'7"
PRs: 17:40 5K, 2:46 full
2019 Goals: NYC Half, Boston, NYCM, hoping to land sub 2:40 during the year, or whatever I'm capable of
Managed to log another 100 mile week. Felt quite strong as far as the legs and aerobically, but somehow strained my ribs somewhere early on in the week so it's been an absolute pain getting out and finishing the runs. It's finally starting to become more bearable but mid-week it was upper body pain with each step. Forced me to change up my form a lot to run "smoother" and have less impact to my torso. Still running mostly easy and incorporating a little variation here and there.
Mo: AM 10.6mi w/ 4 strides | PM 6.3mi mild progression ending @ 6:40, 5:50 /mi
Tu: AM 10mi | PM 7.9 mi w/ 0.5mi & 1mi continuous hill segments on the trails
We: AM 7mi
Th: AM 12mi w/ 5x(1K on, 1K jog) in 3:40, 3:28, 3:28, 3:30, 3:26 | PM 7mi
Fr: AM 7mi mild progression ending @ 6:15 /mi | PM 7.1mi
Sa: AM 8.1mi | PM 8.1mi
Su: AM 9mi
Total: 100.2
Running weekly mileage: 5, 36, 60, 100, 111, 100
Not sure what my goal will be for the next week, I'll be traveling again tomorrow so definitely no double, and I'm actually considering just taking a whole day off. Signed up for a 10K race next weekend but still debating whether or not to run that.
Cheers to all! Hope everyone has been having a great time during the holidays!