Male, 40, 5’11”, 170 lbs.
PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)
Goal Race: Philly Love Run (3/31/19)
Goal Time: 1:15:16 or faster
Next Race: 5k in mid-March
“Find something out of your reach and go for it.”
-Larry Friedman
M - Rest
T - Did not run
W - 11 miles. Including 6 mile continuous alternating tempo as 6x (.25 mile @ GHMP + 5 secs, .75 mile @ GHMP + 40 secs). Was aiming for 5:50/6:25. Ended up averaging a little fast, 5:45/6:23.
Th - 10 miles (8:01). Biblical rain and wind. An adventure.
F - Did not run
Sa - 10 miles. Including 5 x 1 mile with 3:00 recovery jogs. First two at GHMP, next three at G5KP + 10 to 15 secs (5:47/:47/:33/:33/:33).
Su - Did not run
Weekly Total: 31 miles
Year to Date: 188 miles
On Monday, my body needed some extra recovery after the Houston whirlwind last weekend.
I am also in the process of moving by the end of the month, so I am naturally going to lose a couple days of running to the requisite organizing, packing, moving and unpacking. Nothing like waiting until the last minute.
So for this past week and this coming week, I’m trying to make the most of the days that I can run. After this coming week, I should be 100% back to business as usual. I have at least managed to keep my planned workouts, which are going well thus far.
Hope everyone else had a great week.
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:32 (2019) 1:25:28 (2019)
Next Goal: TBD
Race Week
M: 5K race in 17:32 and second place overall
T: 25 minutes easy
W: 10 x 100m with jog rests in between
R: 25 minutes easy plus a few strides
F: Rest Day
Sa: 25 minutes easy plus a few strides
Su: Half marathon race in 1:25:28 (49th place overall)
Very satisfied with the result!! I ran that baby to perfection.
6:49 at 5K (137th place at this point)
6:41 at 10K
6:33 at 15K
6:29 at 20K
Finished like I couldn’t run a single more step. Left everything out there and did not blow my race early. Thanks for the support these last 16 weeks!
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)
Bdubs 86.93% (5K...15:26)
krishna 85.27% (3K...8:38)
th3bt 84.62% (10K...34:21)
Jewbacca 84.2% (HM...1:10:19)
outsiderunner 84.13% (5K...17:32)
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)
angryjohnny 81.3% (HM...1:15:12)
Runn3grl123 81.12% (Marathon...2:46:56)
HHH 80.7% (5K track...15:49)
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 78.75% (Marathon...2:57:06)
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 73.82% (1 mile...5:03)
James Corden 71.53% (5K...18:09)
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 50 5'8" 134lbs
PRs
Marathon 2:57:06 Dec 2018
5k 19:00 June 2018
Upcoming Races
Boston 2019 - Goal TBD
Short Term Goals
Recover and rebuild
Mon. 8.2mi Easy 8:10 avg
Tues. 7.1mi Easy 7:58 avg
Wed. 7.4mi Easy 7:55 avg
Thurs. 7.4mi Easy 8:08 avg
Fri. 7.1mi Easy 8:17 avg
Sat. 16mi Brisk on a hilly route 7:51 avg
Sun. Core and Hip work
Total 53.7mi
Pretty good week for me. No real workouts but I bumped the weekly mileage total by 25%. Some of my fitness has returned and my legs are starting to feel better. I ran Saturday's long run w/ a friend that I knew was going push the pace a bit. I was not disappointed and we basically ran at a pace that put me somewhere between easy effort and marathon effort. For this week I have a workout scheduled for Wednesday but I think I will just turn that into medium long run to help bring up the mileage more and if I am feeling good in the weekend LR I will add in some tempo miles to that run.
Stone- looks like the fitness is coming together. Could be looking at back to back 5k and hm PRs in March. What is the 5k goal? I’m predicting 16:39 or better.
TDR- like a boss. Great run.
Pretty smooth recovery after a lackluster Houston performance. I gave it my best shot and went to the well though, but just not a great day for me.
m- rest
t- 7/4.5
w- 9/4.5
*th- AM- 12 x 400 in :74-75, 2’ rec. PM-4.5
f- 8
*s- AM- 4.5 PM- 5 x mile in 5:21 avg, 2:30 rec, park loop
su- 8/4.5
73
The devastation motivated me to get my racing calendar together
mid-March- tune-up 5k throw down
*April 13- B.A.A. 5k, goal race
Late April- potential 15k tuneup
May 4- NYRR Fiesta 5k (I encourage everyone (running it or not!) to write to them and DEMAND that they incorporate LESS TURNS in the middle of the race. This could be an even faster course than BAA 5k.
*Late May- goal race, Brooklyn Half or Ottawa 10k (depending on weather for Brooklyn)
late June/July- light speed/CV cycle
Aug- begin marathon training
Sept.- potential HM tuneup Philly RnR
*Nov.- goal race, Indy Monumental Marathon
M24, 125lbs, 5'7"
PRs: 17:40 5K, 2:46 marathon
2019 Goals: NYC Half, Boston, NYCM, sub 2:40
This week's theme has been vacation + a cold. Spent 3 awesome days in upstate NY with the gf and spent ZERO of that time running, despite having brought running gear in case! Helps that I came down with a cold right as the vacation started... Luckily nothing crazy severe but spent the rest of the week with annoying mucus/coughs with made runs unpleasant. Anyway, since I ran morning before vacation (at 3AM lol) and night after, I essentially took 2 days of running off.
Mo: 15mi AM | Vacation Start!
Tu:
We: Vacation End! | 5mi PM
Th: 6mi AM | 6mi PM
Fr: 11mi AM | 6mi PM
Sa: 20mi Long Progression AM
Su: 5mi AM
Total: 75.x miles
Long Progression:
Done entirely on rolling hills, nice confidence booster since the whole thing was quite relaxed and felt hardly beat the rest of the day/day after! Looking forward to starting some serious 20+ long runs with MP segments soon.
Progression hit sub 7 about halfway and ended with:
6:46, 6:33, 6:34, 6:36, 6:19, 6:04 (probably 5:40s or so last 800m)
Running weekly mileage: 5, 36, 60, 100, 111, 100, 50 (rib injury), 104, 106, 75 (vacation)
Next Sunday I have a 4 miler in Central Park so going to see if I can get a feel of my fitness there, but I also want to do another long run on Saturday so I'll have to see about maybe shifting runs around.
Cheers all! Hope everyone had a great week!
TDR - Congrats on TWO great race performances last week! What a turnaround from September when you were at your lowest. Your patient, methodical approach has been awesome to watch unfold. You are deserving of your success, but more importantly I am happy to see you rediscover your passion for running. Kudos.
slo-twitch wrote:
Stone- looks like the fitness is coming together. Could be looking at back to back 5k and hm PRs in March. What is the 5k goal? I’m predicting 16:39 or better.
slo - Your instincts are strong, Jedi. “A” goal for the 5k likely to be 16:30ish.
Nice bounce back week. Racing calendar looks well-designed. Is there a primary goal race for 2019? Mine is CIM. Whatever happens in March is just gravy.
Male, 44, 6' 0", 155 lbs.
Goal race: PHX-Mesa (2-23-2019)
Back at it after hamstring injuries this summer.
Doing a very short (10 weeks!), but aggressive modified Hansons SOS plan.
M: 6 miles @ MP on work TM (6:43 )
T: 8 miles @ MP road (6:42)
W: EZ 8 on work TM (7:11)
T: 10 on road (6:58)
F: EZ 8 on road (7:20)
S: 16 on road (7:15)
S: 1 up @ 7:30 / 3 x 2 @ 6:00 with 2 minute job breaks / 1 down @ 7:30
Total: 64 miles
Added a bit more speed this week in an effort to determine if I can go sub-3 at my race.
M34, 5’10”, ~165 lbs.
Upcoming: RnR DC Half (3/9), Boston (4/15). Maybe a 5k or two in between.
Goals: Stay healthy, have fun, run fast
Mo: 20 @ 6:45*
Tu: 8 @ 7:32
We: AM - 5 @ 7:40; PM - Treadmill 5 x mile**
Th: AM - 8 @ 8:09; PM - 5 slog in the rain
Fr: AM - 8 @ 7:22; PM - Treating dmill 4 @ 7:03
Sa: 17 @ 5:53 ***
Su: 10 @ 7:25
Total: 93 miles
*Cold (15F) and windy (sustained 20mph, gusts to 35), but sunny! Had the day off work and only did 16 easy the prior Saturday.
**5 x Mile repeats at 11.3 mph (5:18) and 2% incline with .25 (2’) jog rest. 8 total. Not that hard to do, but felt it after.
*** FUNdamental tempo. Pretty flat bike trails, little wind, low 30s.
The Stone Cutter wrote:
slo-twitch wrote:
Stone- looks like the fitness is coming together. Could be looking at back to back 5k and hm PRs in March. What is the 5k goal? I’m predicting 16:39 or better.
slo - Your instincts are strong, Jedi. “A” goal for the 5k likely to be 16:30ish.
Nice bounce back week. Racing calendar looks well-designed. Is there a primary goal race for 2019? Mine is CIM. Whatever happens in March is just gravy.
Sub 2:30 at Indy Monumental. Everything else secondary and designed to build towards that. Philly is back up if conditions are sketch. The timing of CIM never works for me.
Would be nice bonus to run a decent 10k PR, as my current PR is soft and I tied it en route at Houston. And Brooklyn (if conditions are good) would give me a shot for redemption from Houston.
I think I can take :06 off my 5k and reclaim the throne from Triple H too. I don’t see anything near Bdubs level on my 5k horizon through.
Stay legendary.
Hey everybody!
M, 43, 5'8, 130s
Old PRs: 16:30s/34:20s/2:44
Goals: Have fun, get fit, get back into racing
Races on the horizon: Local 8 miler in April, local cross-country series in the spring/summer
M 50 easy/steady with 2 x park loop. Very cold – double digits negative with wind chill, supposedly. Felt really good after the first few minutes, though. Park loop was plowed down to a nice firm layer of packed snow, great for running. Some rough patches elsewhere, but not too bad, although one of my attempts at snowbank steeplechase ended up in a pretty spectacular pratfall.
T 1:37 with 8 x park loop steady. A little warmer, with decent footing on the park loop, though a little soft in places. Felt very good while running and then pretty wrecked later on. Runs like this seem to have kind of a stealth effect that way. 17 shuffle later on, felt much better afterward.
W 1:02 through town. Pleasantly steady effort down the bike path, slush factor fartlek through town, steady back up the bike path. Legs felt surprisingly good after yesterday, so I let them go a little, because it sounds like everything’s about to turn into a giant slush puddle/skating rink.
Th 1:17 easy with 8 x water tower hill (about 1:00 up, guesstimated). Rain, 40s, slush and puddles, thoroughly soaked by the end, but a pretty enjoyable run actually. Now to see if everything freezes over…
F 31 very easy. Busy day.
Sat 1:11 with 5 x 1k steady/1k strong on the park loop. The steady k’s ended up on the easy end, partly because there were several stretches of ice on that part of the loop. 4 x hill strides on the way home. 17 shuffle later on.
Sun Something pretty laid back probably.
6:28 running / 34 shuffle (plus whatever I end up doing today)
Pretty good week for me all things considered. Feel like I've bounced back pretty well from the achilles issues I was having - still a little hobbled for the first couple minutes of a run, and feel it a little every now and then, but it's down to the level of a minor nuisance at this point.
Note: Misplaced the remaining scrap of my old watch so all times are door-to-door (knocking off a couple minutes for stops along the way). Haven't gotten around to putting a battery in my other old watch (currently dead). May or may not get around to that soon.
Have a great week everybody!
TDR - Nice 6 day race double! And congrats again to Houston runners who threw down some good times last weekend.
60, M, 5'9.5", 140
Here's more info than usual -
Old PRs
5K - 15:14, 10K 31:48, Marathon 2:29 (these all altitude converted, 1983-85)
3K- 8:54, 8K - 25:33, 15K - 49:41 (at sea level, 1989-91)
More recent results (past year and a half)
5K - 17:27, 8K - 28:10, 10K - 35:43, HM - 1:18:45, M - 2:58
This week
M - XC ski 1:45 and immediately tacked on a run of 25 minutes (2:11)
T - Easy/moderate 1:03
W - AM 1:05 with 5 mile tempo; PM 25 minutes easy
Th - Easy/moderate 58.5 minutes
F - Easy 1:10
Sa - 1:19 (felt terrible on warm up and almost packed it in) with a set of 1000s and 800s - it's 1 year since I started doing CV reps on a regular basis so I did almost the exact workout as a year ago on the same track. But last year it was warmer (50) and less windy, and I took a 2 minute recovery between reps. This year it was 34 degrees, some snow on the track so I had to veer out onto lane 2 twice each lap, and breezy to windy (~8-15 mph, really kicking up on the last two).
This year - 3:44 (1000), 2:59 (800), 3:44, 3:44, 3:02 (windy), 3:47 (windy)--3x faster 200s
Last year - 2:59, 3:42, 3:44, 3:42, 3:44, 2:59
So considering weather and shorter recovery between reps (and I'm a week or two behind in training), a little slower this year but pretty close.
Big races coming up - Masters 8K XC in Tallahassee next week and Masters 8K in Va. Beach next month. Had a 15K planned for Feb, but that's up in the air right now and will see how it goes next week before deciding. Fallback is to sign up for the Utica Boilermaker in the summer.
M/25/5'11"/175 lbs
PRs: 2:11 (2016) 4:57 (2017) 18:09 (2018)
Goal: 4:45 mile in May 2019
Didn't respond in the last thread because I was away, so I will catch up.
WEEK 5
M: 10.0 easy w/6 strides
T: 12.6 total (AM 4.4 easy | PM 8.1 total w/10x200 working down from 40 to 30)
W: 9.3 easy (treadmill)
T: 13.3 easy (8:12/mi pace)
F: 14.0 total (AM 9.0 total w/8x200 @34-35 on a cinder track | PM 5.0 easy)
S: 9.4 easy (treadmill)
S: Rest
Total: 68.6
Wife and I decided to test increasing our mileage this week before we went away. In the 7 day period from last Sunday to Saturday, I ran 84.2 miles which is a huge high for me. I was definitely feeling it in my legs this week and I had to compensate by taking the easy runs easier and going a bit slower on the track workouts. It's cool to know that I am capable of doing more miles, but I feel good where my mileage is now.
WEEK 6
M: 5.5 easy w/2 strides
T: 8.0 total w/4 mile tempo @ 6:18/mi (treadmill)
W: 5.0 easy
T: "Rest" (walked 14+ miles)
F: Rest
S: 8.4 easy (treadmill) + Abs
S: 9.4 easy
Total: 36.3
Was on vacation this week in Disney. Would not be surprised if we walked 50+ miles this week. Happy that the tempo felt this good. Decided not to do a long run this week because I still feel sore from the last two weeks and I will resume regular training with phase 2 next week.
M - off, day 2 of "mom's sick and daycare's closed."
T - roughly 20min warmup and an indoor mile race in 5:03. Feel like a lot of room for improvement in race execution, but very successful as a benchmarking and information gathering opportunity. Fell asleep a bit in the middle of the race.
W - 30 min slow on snow
T - AM: 2.3mi unsuccessfully looking for a cleared patch of road to fartlek. Lunch: 7 x 2min on 1min off. Averaged 5:27 on and 8:06 off for 6:20ish overall. 7mi total with Wu/cd so 9.3mi for the day.
F - 35min slow on snow
S - 9mi in 70 min
S - 60min slow on snow
Did a poor job seeking out clear patches for strides this week. Easy days were also shorter than I'd like and I'm still having trouble fitting in that weekly 90min I've been planning, but I'm feeling pretty good about where I'm at for January.
Great weeks, guys!
Me: male, 50, 5'6", 125
Goal: to absolutely crush it at Boston 2019
My week...
M: 10.25 at 7:04 overall...just a great run...windchill was -1F...could not believe how good I felt toward the end
T: 10.25 at 7:14 overall...still cold
W: 12.13 at 6:30 overall...2/8/2 MP workout...block of 8 straight at MP...6:17, 6:15, 6:10, 6:06, 6:03, 6:01, 6:00, 5:53...felt very good
T: 10.13 at 7:17 pace...soaking rain and some wind
F: 10.25 at 7:14 overall...cold and breezy
Sat.: 2.25 at 8:04 overall for the warm-up...then 5k race in 17:32...cold...25F and cloudy at the gun
Sun.: 18.5 at 7:05 overall...hilliest route...did not want to go under 7:00, but it came without trying in the last several miles...6:58, 6:55, 6:58, 6:47, 6:49, 6:39, 6:46, 3:20...the run pretty much felt like nothing...pure joy
76 miles
Have a great week, everyone!
M39 6-6 185
Upcoming: March 5k?, April 10k, Berlin Marathon in September
Post Houston recovery (TDR - my time was 1:15:17, not 1:15:12)
M - 0
T - 4
W - 0
Th - 6
F - 8.3
S - 14.3
S - 13.5 / ?
46 miles + ? (All easy)
Legs very sore thru about Wednesday. No apparent post-race injuries other than PF flare up. Feels weird not having a marathon on the horizon but after several years of doing a fall and spring marathon i’m inclined to give my body a rest and hop in some shorter races. Not super motivated right now though I think that’s pretty normal after a peak race. Maybe I’ll do some speed work this week.
Sub 6:00 - That is one HECK of a run on Monday! I did 10.25 in those windy conditions on that day, and was proud of it. You knocked it outta da park.
Female, 44, 5'4", 109
PRs 5:25/18:51/38:56/1:03:55/1:24:22/2:57:42
Current goal - getting back in shape after break.
Goal races: Shamrock Half, Cherry Blossom 10 Miler, Broad Street 10 Miler, Garry Bjorklund Half - still looking for some good fast 5Ks once I get in shape.
Goal times: 18:30 for 5K, 1:02 for 10, 1:23 for half
My week: 58 miles, 2:40 minutes of pool-running, and 3000 yards of swimming:
M: Yoga and 80 minutes pool-running
T: 10 miles, including 4x1200 on the track in 4:45, 4:58, 4:52, 4:49. Also leg strengthwork and 1000 yards recovery swimming.
W: 8 miles very easy (9:06), yoga, and another 4 miles very easy (8:52) plus drills/strides
Th: upper body weights/core and 80 minutes pool-running.
F: 12 miles, including 6400m tempo on the track in 26:13 (6:41/6:33/6:35/6:25). Also 6 eight second hill sprints, leg strengthwork, and 1000 yards recovery swimming.
Sa: 10 miles very easy (8:30) plus drills/strides, and then upper body weights/core.
Su: 14 miles - first 4 very easy (8:36), next 5 moderate (7:31), last 5 at marathon effort (6:50). Also leg strengthwork and 1000 yards recovery swimming.
Tuesday was one of the worst workouts I've had in a while. The air was very cold and extremely dry (temp 14, DP 6), and triggered my asthma and my vocal chord dysfunction. I broke my own rule and finished the workout rather than bailing - adjusting by backing off the pace and puffing my inhaler after each rep (which helped the asthma but made the VCD worse). Why did I finish it? I felt that it would be more damaging mentally to bail than to finish, and the mental benefits of finishing outweighed the physical costs I knew I was incurring.
But it was frustrating, and I was trashed after (as I knew I would be). I basically did 4x1200 at not much faster than marathon pace, but had to scrape the bottom of the well.. Though I have some trouble when the air is very cold and dry, it's never been like that before - I've raced in such weather before, and not had issues like I did on Tuesday. I suspect that being relatively out of shape made things worse than they normally would have been.
I was still recovering from it on Friday, but felt OK by Sunday. Of course, another polar vortex is moving in this week. I was going to head up to NYC on Sunday to race the Gridiron 4 miler, but if the air's going to be that dry, I may skip it.