Niceeee! Congrats cocoon :)
Niceeee! Congrats cocoon :)
DietBacon wrote:
Niceeee! Congrats cocoon :)
Yes! Nice!
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)
Training for - debut half marathon
Goal - In the 68-min. range.
Sun. - 18 miles. Harder overall than last week's 19, but overall okay. Just had to fight a little more the last 4-5 miles than I had hoped.
Mon. - 2.5 miles. Basically a day off.
Tues. - 8.5 in the AM. 3.5 in the p.m.
Wed. - 8 midday miles.
Thurs. - 12. Planned on 9-10, but our dog inadvertently locked me out and I had to run a few miles to grab a spare key. Fun!
Fri. - 9 in the early AM (5:00). Tired, for sure, but really proud to have gotten this one in on a day with a packed schedule.
Sat. - 9 on gravel roads outside of Pullman. Another tired one, but great loop.
70.5 total. This coming week will see the introduction of some light workouts sessions. It's time!
Male 41, 5'10, 145ish
Next Races: 4/27 Revel Mt Charleston Las Vegas Marathon, 6/2 Deadwood-Mickelson (Marathon or Half)
Current Goal: Improve aerobic conditioning, just starting Hadd's Phase 1 approach
All EZ day targets when running alone was 70 - 75% MaxHR. Going to redo MaxHR test the next decent day I get that is 2 or more days after a long run or "workout".
Monday - 9.6 Miles Treadmill @ 7:34 avg pace (140 bpm)
Tuesday - 10.5 Miles Treadmill @ 7:37 avg pace (141 bpm)
Wednesday - 2 Miles Warm Up + 60 min @ 83 - 85% MaxHR. Mile Splits: 6:37 (161), 6:33 (164), 6:31 (167), 6:33 (167), 6:36 (168), 6:40 (166), 6:39 (166), 6:38 (167), 6:36 (167), last 0.2 miles pace 6:36 (167). Hadd said to look for drift in pace/HR relationship. I don't see anything notable there at this effort.
Thursday - 10.5 Miles Treadmill @ 7:35 avg pace (139 bpm)
Friday - 10.5 Miles Treadmill @ 7:38 avg pace (139 bpm)
Saturday - Planned 6 Mile Warm Up + 9 miles @ 86 - 89% MaxHR. FAILED this workout terribly. I ran it later in the day than usual (usually go right in the morning unfueled). I ate poorly. About 4 miles into the "workout" part, I felt poopageddon coming on. It was pretty awful. Kept slowing down from a run to a jog to a walk. Went into a nearby McDonalds and spent about 10 to 15 minutes in the bathroom there. Sorry McDonalds! What a relief... I know what I did wrong and have learned from it. I jogged out of there and got the last 2 miles back up into that target effort zone. At least I got 7 broken miles at that effort range. By feel, 89% felt a little too much to still be "comfortably fast" for long periods. 87% felt almost perfect so I think I will target that for the immediate future. Avg pace for the 7 miles was 6:25. 6:30's on net uphills and low 6:20's on net downhills. Nothing extreme, about +/- 0.5% grade.
Sunday - 10 Miles with friends - 8:24 pace. Didn't get accurate HR data because my armband came loose under my hoody and I didn't realize it. I use a Scosche RHYTHM+.
Total Time: 9 hours 51 min
Total Miles: 77.4
M/26/5'11"/178 lbs
PRs: 2:11 (2016) 4:57 (2017) 18:09 (2018)
Goal: 4:45 mile in May 2019
WEEK 7
M: 10.3 easy w/4 strides
T: 8.4 easy w/6 strides (treadmill)
W: Rest
T: 8.5 total with 5 sets of 200, 200, 400 equal jog rest. First three sets were 33 34 70 / 34 34 71 / 34 34 72, last two sets untimed but felt similar to the third
F: 8.9 easy w/4 strides (treadmill)
S: 9.0 total with 4x1 mile @ 6:00 (90 seconds rest) and 5x~200 at Wal-Mart untimed
S: 12.1 easy
Thursday workout felt awesome, surprised I was able to make that feel so easy in 15 degree weather. I did that workout in August during a humidity air quality advisory and averaged 36 for the 200s and 75 for the 400s. Saturday I felt a little run down from a quick turnaround from the workout on Friday so I cut back on some of the reps.
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. 7.5mi Easy 7:59 avg
Tues. 5mi Easy 8:17 avg
Wed. 7.4mi Easy 8:06 avg
Thurs. 8.3mi Easy Treadmill 8:08 avg
Fri. 5.5mi Easy 8:24 avg
Sat. 9.3mi Easy 8:21 avg
Sun. 18mi Easy 8:05 avg
Total 61.2mi
First week of the year over 60mi. The weather was not cooperating with my plans this week. I ended up pushing my long run out to Sunday due to road and trail conditions. No day off this week.
Thanks DietBacon and OR.
Congrats on your 10K PR, DB.
Solid long run, OR. Not sure how you ran outside in the weather that you all had over the last week.
Also, as a reference point from last week's discussion, my HR Average was 176 for the race.
More comments tomorrow.
My strava has 176 as my average as well, but when you look at the kms individually, I ran the first one at 172 and the rest 186-190, so I don't know how my average could possible have been 176.
possibly*
cocoon wrote:
Not sure how you ran outside in the weather that you all had over the last week.
82.13 miles, all outdoors. It may have been my best accomplishment yet.
Female, 44, 5'4", 108
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: 47 miles, 2:40 minutes of pool-running, and 1000 yards of swimming:
M: Yoga and 80 minutes pool-running
T: 10 miles, including 2000, 4x800, 2x200 in 7:58, 2:59, 3:02, 3:00, 3:01, 41, 41. Also leg strengthwork and 1000 yards recovery swimming.
W: Yoga and 10.5 miles very easy (8:42) plus drills/strides
Th: upper body weights/core and 80 minutes pool-running.
F: 7 miles, including 1 mile up-tempo in 6:36.
Sa: 4 miles very easy (9:21)
Su: 3.5 mile warm-up, then 4 mile race (Gridiron 4M in Central Park) in 25:16 (6:33/6:16/6:24/6:05), followed by 1 mile jog. Later did another 5.5 very easy (9:06 pace)
Still building fitness - I feel strong, but not sharp - my legs are still relearning how to run fast. Was fairly happy with today's race, based on where I am fitness-wise. Probably started just a bit too conservative, though - that was partially crowding and partially me not knowing the course and not wanting to go out too hard and die on later hills. No breathing issues, so yay.
Today's race was a PR, but that's a bit devious - I've raced the distance very rarely, so my previous PR was slower than my half-marathon PR pace. Now my 4M PR pace is faster than my half pace, but still slower than my 10K PR pace. So that's something. I really need to find a 4M race when I'm in shape.
Some shoutouts:
slo-twitch - I've always found alternations like that quite challenging.
Tall dark roast - I've experienced those break blues as well. It'd be nice if we could enjoy the downtime more, but sometimes it's hard.
DietBacon - as you note, a PR is a PR. And sounds like you have room for improvement.
jewbacca - good news on the hammy; thinking good thoughts about the hip. BTW, the reservations for the UMD dorms just opened up this week. Dunno where you were planning on staying, but I highly recommend those.
pewow - nice diverse week. I recommend cutting back on the plumbing problems, though.
Gordon Tremeshko - very sorry about the cold. I hope you bounce back quickly.
going faster miles per hour - wow on the protrusion. I can't figure out how that would get there - bizarre.
puddles - nice workout on Saturday
The Stone Cutter - happy birthday! And good that you're not feeling the toe.
Urban Diesel - nice week, and awesome on the world masters champs!
Sub 6:00 - this weather will suck the motivation out of anyone. But..I think it could also push one into overtraining.
aPyro14 - great on the R.
LancRunner - enjoy Salt Lake!
outsiderunner - yeah, this has been a tough week weatherwise - and I imagine worse for your area of Virginia than mine. Good on you for making the effort to hold back.
jot quill - glad the Achilles improved. I ran the same race as you (abeit behind you)! [took the train up this morning, and then back to DC post-race] I was wondering if that was the one you were referring to.
cocoon - CONGRATS ON THE SUB-40! Kaboom!
RunninReed - I laughed about the dog issue - I had a cat lock me out of my car once. Makes a great story later, but annoying at the time.
BHViking - better to have poopageddon during a workout than a race.
JAMES CORDEN PREGNANCY PACT 2020 - 200s in 15 degrees had to be challenging. Did you alter the recovery to account for the weather?
Still Improving - this ice has been rough.
Clearly I haven’t been able to look away from this exciting first half of the Super Bowl...
———————————
Slo - Good week. Nothing jumps out, just a lot of good days working different systems. 12x1’ hills is basically what I wimped out of on Thursday.
TDR - For a rest week, that’s not nothing. Let the hunger build.
DietBacon - Congrats on the PR. Fresh legs and a big crowd seems like a recipe for getting out too fast. Hope the heel is healed.
Jewbacca - No need to strain anything at this point. Looking like I’ll be out your way Mardi Gras weekend. Probably just going to shuffle a few miles each morning in City Park before heading to parades.
Pewow - Pretty all right week considering your Hoth-like weather.
GT - Too bad you couldn’t take advantage of the mild climate. Rest up and savor the DayQuill.
GFMAH - At least you have an excuse for that tumble! I’ve slipped and fallen badly on sidewalks and asphalt without any malevolent croquet hoops.
Puddles - 100 in singles is no joke. Never done it before. I’m thinking of doing something similar to your 1000s on Tuesday, but can’t imagine I’ll hit 15.
SC - Happy birthday. Which toe broke? I broke my second toe once, and there was no way taping it would have been enough.
UrbanDiesel - Dang, those 1000s were fast.
aPyro14 - Some nice workouts. Solid 18 at 90-95% of M pace, one of my favorites.
LancRunner - Seems like a reasonable plan. Glad you made it through the vortex. Gotta love layers.
OR - Very good long run and overall mileage.
JQ - Glad the Achilles held up! You clearly had a lot left. Just don’t be afraid to rest if it needs it.
Cocoon - Congrats on the 10k PR. It’s funny how fast that race feels when you’ve been training just for long stuff.
Reed - Getting locked out is something I think about on just about every run when I know my wife isn’t home. Hasn’t happened yet, but glad you only had to tack on a few.
BHViking - Looking forward to watching the Hadd approach unfold. I don’t think I have the temperament for HR training, but always interested in watching other approaches.
JCPP2020 - Impressive doing fast track work in that cold. It’s definitely a different obstacle than the summer heat and humidity.
SI - I’m sure surfaces were a lot better today for the long run than they were yesterday. Next week looks good!
darkwave - Congrats on the PR, even if it was a soft one. Not that many good 4 milers out there. (I might run Four Courts next month, but the course is not fast.) Looks like you and JotQuill were in the same race.
darkwave wrote:
jot quill - glad the Achilles improved. I ran the same race as you (abeit behind you)! [took the train up this morning, and then back to DC post-race] I was wondering if that was the one you were referring to.
Still Improving - this ice has been rough.
Whoa hey that's awesome! Congrats on an awesome race! Looks like you had some super sold pacing w/ the hills on mile 1 and 3! Looks like we had a very similar Sunday w/ the double as well, ha. Did you see NYRR bought out a new race w/ the Newport Fiesta 5K? Looks extremely flat but I don't know much about it, dunno if that'd be a good candidate for one of your 5Ks. Cheers!
Also forgot to add, grats on 1st place AG darkwave!
The Stone Cutter wrote:
slo-twitch wrote:
“light version” Stonecutter special, 12 x 1’ hill repeats. serious hill.
There’s nothing light about your version of The Stone Cutter special. 12 reps hard up any hill for 1:00 gets a vociferous stamp of approval. Well done.
I thought the real version was like 12 x 400m hills. A minute was enough for me. Happy birthday young man.
jot quill wrote:
darkwave wrote:
jot quill - glad the Achilles improved. I ran the same race as you (abeit behind you)! [took the train up this morning, and then back to DC post-race] I was wondering if that was the one you were referring to.
Still Improving - this ice has been rough.
Whoa hey that's awesome! Congrats on an awesome race! Looks like you had some super sold pacing w/ the hills on mile 1 and 3! Looks like we had a very similar Sunday w/ the double as well, ha. Did you see NYRR bought out a new race w/ the Newport Fiesta 5K? Looks extremely flat but I don't know much about it, dunno if that'd be a good candidate for one of your 5Ks. Cheers!
Jot quill- questionable decision on racing today, but I’ve certainly made some too.
I saw the Fiesta 5k. It’s great that NYRR (finally) has a fast 5k course, and I like the timing of the early evening race. I wrote to them though because whoever designed the course between that U-turn and the last turn was not thinking about fast running. They could cut the turns down to four with no u-turn. But I’ll probably still do it. Darkwave, this would certainly be a fast course. Almost as fast as BAA 5k. Would be even slightly faster than BAA if they’d reduce the turns.
Sub 6:00 wrote:
SC - Happy birthday. Which toe broke? I broke my second toe once, and there was no way taping it would have been enough.
The “little piggy that had roast beef” on my right foot. Completely mashed it on a couch leg while barefoot by not paying attention. Looks awful, but taping it to the “little piggy that stayed home” did the trick.
slo-twitch wrote:
The Stone Cutter wrote:
There’s nothing light about your version of The Stone Cutter special. 12 reps hard up any hill for 1:00 gets a vociferous stamp of approval. Well done.
I thought the real version was like 12 x 400m hills. A minute was enough for me. Happy birthday young man.
My presentation of it is 12 x .25 mile with slow jog down recoveries. Specifically from the telephone pole at the base of Cherry Hill Blvd to the cross street sign at Cherry Hill Blvd and Tanforan Drive in Cherry Hill, NJ.
But now that I’ve moved, I have to find and nominate a new hill....
Decent enough week all things considered. Can't wait for a more reasonable work schedule but that light is down a long, dark tunnel still. Skimped on a lot of junk miles this week but got the quality in.
M - 3 miles wu/cd, 6 mile fartlek averaging 5:25 overall. Fartlek was 1,2,3,4,5,4,3,2,1 with 1 off between each rep.
T - 10.5 miles easy
W - off, crashed after work by mistake.
T - 3 miles wu/cd, 8 mile fartlek averaging 5:27ish overall. Fartlek was 8,7,6,5,4,3,2,1 on, 1 off between reps.
F - 7 miles easy
S - 8 miles easy
S - 13 mile medium long run
This “Super” Bowl is putting me to sleep.