M - 7.1 easy.
T - 4 easy.
Another ice storm put me in the parking garage for laps.
W - 12x30s hill sprints, 6 total.
Sideways blowing snowstorm meant I couldn't do the scheduled track work AND it blew into the outer loop of my parking garage making it too slick for "R" work on that loop. The central/sheltered garage ramp was the only option left. Roughly 5min pace or a tick faster on 4-5% grade if the parking spaces are all the same width, the stairs are standard height, and my math is correct.
T - 6 easy
F - 2x3mi with 3min jog (6:14,6:15, 6:13---6:13, 6:14, 6:16), 9 total.
S - 13.1 averaging 6:41. Basically all splits +/-5s. Just like Kocoum (3 points to whoever gets this reference.)
2 - 6.2 easy.
51.4mi total in 6 and three quarters hours.
Male, 34, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:32 (2019) 1:25:28 (2019)
Next Goal: 1500m race on June 15
Week 1
M: 70 minutes easy
T: 45 minutes easy + 4 x flying 30s
W: 45 minutes easy
R: 85 minutes easy
F: 60 minutes easy + 6 x flying 30s
Sa: 100 minutes easy
Su: 60 minutes easy
Trying to work on top speed a little more this cycle in anticipation of the 1500m. My legs/feet started yelling at me towards the end of the week which reminded me that it was time to rotate shoes. Felt much better this morning in a new pair.
Hope everyone has a great week!
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)
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)
angryjohnny 78.84% (HM...1:15:17)
Still Improving 78.75% (Marathon...2:57:06)
hantph96 78.56% (5K...16:33)
DietBacon 77.85%(10K...34:19)
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)
Cocoon 70.65% (10K...39:14)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 68.62 %(Marathon...2:59:10)
KidB 68.38% (HM...1:25:23)
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.
M24, 125lbs, 5'7"
PRs: 17:40 5K, 2:46 marathon
2019 Goals: NYC Half, Boston, NYCM, sub 2:40
=== 2/11/19 - 2/17/19: 104 miles ===
> Mon
#1 (6:20): 11.6 miles @7:37 w/ 6 strides
#2 (11:20): 6 miles @7:44
> Tue
#1 (6:20): 11.8 miles @7:38 w/ 6 strides
#2 (11:20): 5 miles @ 7:47
> Wed
#1 (6:30): 11 miles @7:37, 20x1min, 1min jog rec
5:36 avg
5:48, 44, 41, 40, 40, 40, 40, 40, 40, 40, 38, 38, 38, 37, 39, 35, 32, 31, 26, 21
#2 (11:00): 5 miles @7:46
> Thu
#1 (6:10): 11.3 miles @7:27
#2 (11:10): 5 miles @8:17
> Fri
#1 (6:20): 10.3 miles @7:42 w/ 4 strides
#2 (11:10): 5 miles @7:51
> Sat
#1 (7:00): 17.1 miles @7:40
> Sun
#1 (7:00): 4.3 miles @7:42 w/ 4 strides
> Notes
After last week’s 120 miles with 2 speed days, I decided to go with only 1 speed day this week and aim for 100-110 miles. Almost didn’t do any speed days but as I warmed up on Wednesday I felt good enough to go with the workout I scheduled. The same 20x1min I did about a month ago at the start of my buildup was 6:02 avg compared to this week’s 5:36 avg and I even felt more relaxed this time.
Pretty beat by the end of the week, Sunday’s easy came with very heavy and stiff legs but loosened up a bit with strides afterward. Feeling the cumulative fatigue of last week. Hopefully can freshen up by next week to still have solid workouts and a good 4M race next Saturday.
Running weekly mileage: 60, 100, 111, 100, 50 (3 days off), 104, 106, 75 (2 days off), 72 (3 days off), 120, 104
Cheers everyone! To those having a long weekend, extra cheers :D.
Not a good week. Just didn't do much at the end due to other commitments and pure laziness. My kids were doing some great stuff so it was still a big win in my book.
Lifted once, did a core workout 4 times.
S: 60 easy
M: 45 easy
T: 60 medium 15 easy
W-S: Off
I'll get back at it again today. Really dropped the ball this week. Only good thing is that in my shape anything is better than nothing.
GT: I never really have followed your training (broke it down) but since getting on more often I have noticed a very good trend. Keep it up. Seems like your getting in really good shape.
TDR: I hope my weeks soon look like your week. People often underestimate how good weeks like yours are. Make sure you get enough recovery between your flying 30's while working on top speed. I don't know the reason but longer rests really help.
jot quill: Wow another huge week. That 20x1 has got to feel good. I know you are not training for it but when are you going to blow away your 5k PR?
Male, 41, 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 - 10 miles (8:22)
T - Forced rest. Ice storm.
W - 10 miles. Pacing Mrs. Stone. Including 5 x 1 mile with 2:00 recovery walks/jogs. 7:10/mi for the 5 miles.
Th - 11 miles. Including 8 x 1k off 2:00 recovery jogs. Averaged 3:27.5/km (5:34/mi). Was shooting for 10 reps but tapped out at 8 reps. That’s a tough workout to finish 10k worth of work at 10k pace.
F - 13 miles (8:50). On the very slow side for me since the last 10 miles were with Mrs. Stone. And I need the extra recovery between two intense workout days.
Sa - 10 miles. Including 4 x 1 mile off 5:00 recovery jogs. First one at GHMP, last three at G5KP. 5:45/5:20/5:18/5:14. One of those magical workouts where it just clicked.
Su - 17 miles total. Pacing Mrs. Stone. Including 4 mile/3 mile/2 mile/1 mile with 1 mile recovery jogs. Averaged 7:59/7:51/7:42/7:40 for the pace segments.
Weekly Total: 71 miles
Year to Date: 391 miles
The 61 mile stretch from Wednesday through Sunday was some of the most inspired running that Mrs. Stone and I have ever put together. It’s even cooler to see it happening at the same time for us. Saturday’s workout was my best workout I have ever had since I returned to running in 2008.
Hope everyone else had a great week.
Goal race: Grandma's marathon
Next race: AJ's Redneck Run Part Deux (10k on Mar 2)
S - 28 w/ 1 x 26.2 @ 6:00 avg
M - 2 mile shuffle
T - 3 mile shuffle (8:55 pace)
W - AM 10, PM 4
Th - 12
F - 12
S - AM 13 + track workout; PM 4 stroller miles
Total: 88
Sat Track Workout: 3 x (800, 400, 200) @ 5k pace (2:00/1:00/30s jog rests) + 6 x 200m @ mile pace (200m jog rests)
2:29, 74.8, 36.5
2:28, 73.9, 36.7
2:27, 73.1, 38.1
200s @ 33.9 avg
My legs recovered fairly quickly from last week's long run/marathon, and yesterday's track session was great. Designed to be a low-stress prep for harder work to come. But enough to make me a little sore today. I love track workouts. Looking forward to the others on my schedule.
Hey everyone. Not the best week for me.
Did 10k easy on Tuesday and had a 4x(600+400+200) planned for Wednesday. When I started the first 200m rep, I felt a sharp pain below my right foot thumb and couldn't even walk straight. Iced it and took some painkillers to reduce the pain. The plantar fascia seems to be better now, but I feel a big pain in my posterior tibialis. Maybe all of this is due to some strain in the soleus because of the high amount of races and workouts I've had in the last weeks. I've tried to do an easy run but couldn't even get to 5k with pain in the lower half of my tibia. Will see a PT this week to check what's happening but I'm thinking this is just an overuse injury... I'm really not used to race 3 weeks in a row and it took a toll on my lower legs.
Stay healthy!
M34, 5’10”, low 160s
Upcoming:
RnR DC Half (3/9) - Targeting 1:13
4 miler (3/16) - Maybe
5k (4/5) - Try to get under 16
Cherry Blossom (4/7) - Marathon pace
Boston (4/15) - ???
Goals: Stay healthy, have fun, run fast
Mo: AM - 10 @ 7:33; PM - Treadmill 5 @ 7:00
Tu: AM - 8 @ 7:10; PM - Treadmill workout*
We: AM - 9 @ 7:34; PM - Treadmill 5 @ 7:00
Th: AM - Track tempo 9600m in 32:40 (5:27/1600m)**; PM - Off!
Fr: AM - 8 @ 7:48; PM - 5 easy
Sa: 15 @ 6:56 / legs trashed
Su: 7 jog
Total: 92 miles
*1E, 3 @ 11.4 (5:15), .5 jog (4:00), 1.5 @ 11.5 (5:12), .25 jog (2:00), .75 @ 11.6 (5:10), 1E (8 total). Despite the 2% incline, it still seems somewhat easier than the track.
**Splits in 5:32, 5:30, 5:31, 5:29, 5:23, 5:16. Legs felt a bit rough and didn’t want to push it from the start, but got rolling the last 6-8 laps.
————————————————
Legs were bit bashed-up towards the end of this week, so I took Saturday relatively easy. I have Monday off work, and might be able to do a big session tomorrow if the legs allow.
Boston is only 8 weeks away. Here’s a wish list of workouts I’d still like to fit in:
- 4/3/2/1 @ GHMP
- 8 tempo @ GHMP
- 10E + 10M
- 23 steady
- 6 x 1600 @ 10k
- 1200s @ 5k
Next race: road mile Saturday weather permitting
M: 8
T: off
W: 10
Th: off
F: 10 w/ 4x5" hill accels, 4x10" hill sprints, 20min Nordic skiing (too icy), 1hr vinyassa yoga
S: 11
S: "16", group run 11.5 at a tick under 7 in 2-3 inches of fresh snow so the effort was something like low 6. I'm counting it as 12.5 given the effort and duration. Then a couple extra by myself (again just going by time)
GT - Nice use of the parking structure for the hills.
TDR - Good base week.
JQ - Always remember it’s the recovery response that makes you faster. Good call taking a (relatively) down week.
Pappy - Something’s better than nothing.
SC - Happy to see you throw down that 4 x mile. Did you run those solo? I find it very mentally hard to do miles at 5k pace on my own. There was conversation a couple weeks ago about how 1200s are the hardest, but for me it’s because I gave up workouts like yours after college.
Jewbacca - Good return from last weekend’s long run.
PM - Sorry the hear about the lower leg problems. In addition to the point on races/workouts, many injuries are chain reactions. So a bad PF causes you to compensate in strange ways, putting stress on something else, on down the line, till something really gives out.
Pewow - Good job getting the long run in the snow. I’ve always found those sorts of runs to put a lot of stress on the hamstrings even at a slow pace.
Masters runner
Indoor & short(ish) roads
This past week:
- 80.7 miles, 10 HR, 18 minutes, 2400 feet ascent
- 7 days running, including 2 doubles (9 total runs)
- longest run 1:44:06 (14.2 miles)
- 2 track sessions:
1) 8 x 400 with 60 seconds rest (71, 71, 71, 69, 72, 70, 72, 70)
2) 200, 200, 1k, 1k, 1k, 600, 800, 800, 600, 600, 200, 200 (easy 200m jog between 200's, 2:00 minutes between k's, then 3:15, 2:00, 2:45, 2:39, 3:17, 3:19, 1:24 recoveries)
rep splits : 36, 36, 3:14, 3:14, 3:15, 1:55, 2:33, 2:34, 1:55, 1:55, 34, 33
Overall, the training week was cautious, with a solid track session and another partial session. I took a few easy days following the indoor races...both to recover and to monitor my left calf, which picked up a slight strain/tightness post race. I had a decent indoor track session (8 x 400), but a rough outdoor track session yesterday. The objective of the outdoor session was 8 x 1k with 2:00 minutes jog rest, but I struggled after the first three reps and cut the last five reps short. All in all just a further reminder of my current fitness and the patience required. I finished the week with a decent lr.
2019 volume:
week 1- 80.3
week 2- 31.5
week 3 -37
week 4- 80.7
week 5- 83.5
week 6 - 85
week 7 - 80.7
Everyone, have a positive week ahead! I saw a lot of Boston Marathon jackets during this morning's lr....
Sub 6:00, looks like you're getting in some good work and have just a handful of big pieces of furniture left to move before your work is done. 8 weeks is plenty of time to get those workouts in, depending on how your body reacts.
Will the 10k and 5k stuff be toward the very end?
Mixed bag for me:
M: 45 minutes of aerobic time done as 15/15/2 miles elliptical/bike/outdoor run
T: 45 minutes of aerobic time done as 15/15/2 miles elliptical/bike/treadmill run
W: off
Th: 48 minutes of aerobic time done as 18/15/2 miles elliptical/bike/treadmill run
F: off
Sa: 45 minutes on the elliptical
Su: off
Originally wanted 5 days this week, but that complex of abdominal/hip/groin issues got worse as the week progressed so I am cutting it back to 4 days this week. Tried to get in the treadmill yesterday and I felt like it was making things worse, so I went back to the elliptical
Traveling to Idaho for a family ski trip this week, so I will only get one or two days of aerobic activity and then some downhill skiing this week.
My motivation is back and my foot is feeling decent at the moment, but this core injury may have some things to say about my training.
Pappy wrote:
jot quill: Wow another huge week. That 20x1 has got to feel good. I know you are not training for it but when are you going to blow away your 5k PR?
Getting some work in with family wins sounds like an awesome week to me! Yeah I feel like if I'm healthy and rested up enough I can definitely give my 5K PR a run for its money! I'm signed up for one early March so we'll see what happens :P.
Sub 6:00 wrote:
JQ - Always remember it’s the recovery response that makes you faster. Good call taking a (relatively) down week.
Thanks! Hoping today will be one of those great recovery response days :). Awesome tempo, hope to get myself in that kind of shape eventually!
Female, 44, 5'4", 110
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: 60 miles, 2:40 minutes of pool-running, and 3000 yards of swimming:
M: Yoga and 80 minutes pool-running
T: 12 miles, including 3x1600, 2x200 in 6:20, 6:14, 6:10 (400m jog between) then full recovery before 2x200 in 41 and 42. Also leg strengthwork and 1000 yards recovery swimming.
W: 6 miles very easy (9:21), yoga, and 6 miles very easy (8:50) plus drills/strides
Th: upper body weights/core and 80 minutes pool-running.
F: 12 miles, including a 4 mile (6400m) tempo on the track in 25:48 (6:39/6:29/6:23/6:17). Also leg strengthwork and 1000 yards recovery swimming.
Sa: 10 miles very easy (8:23) followed by drills and strides, and then upper body weights/core and some DIY yoga.
Su: 14 progressive, split as first 4 averaging 8:33, next 4 averaging 7:24, last 6 averaging 6:49. Followed with injury prevention work and 1000 yards recovery swimming.
Re: Tuesday: we usually do mile repeats with 800m jog, but due to the raw weather (34 degrees and rain), my coach adjusted it to 400m recovery - the idea was just to get something done without being outside any longer than necessary. Of course, because I'm a glutton for punishment (and my rain coat was working well) I asked for and was granted permission to tack on some 200s at the end.
Friday's tempo was nice - significantly faster (by about 30 seconds) than a few weeks ago for the same distance, despite it being a windy morning on the track. Seeing progress makes it easier to stay patient and train where you are.
Two things that are starting to concern me: 1) I got rolling a bit faster than was optimal on both Saturday's easy run and the middle miles of Sunday's progression - I need to pull back a little there; and 2) my perceived effort for Sunday's marathon pace work was marathon effort and my legs felt tired, but my HR was suspiciously low. Could just be that it was cold, or this could also be an early sign that I'm starting to accumulate a bit too much fatigue. Conveniently, I'm pulling back on stuff this week since I'm racing this weekend (most likely NOT in Tampa - I'll go elsewhere and skip the 70 degrees with matching dew point). So that should help me freshen up.
Smoove - I like the analogy.
I’ve done some 10k pace already, like 10x1k last week. I think of that as “sustainable speed,” and may do a secondary workout (like 6x1k + 200s) at that pace this week if I feel good. My guess is it’s probably working a lot of the same things as a LT run, just in a different way, and maybe I’m getting some additional biomechanical benefit from running a little faster. 6 x 1600 was 10 days before the marathon last year, but I’d like to do it a little earlier this time.
I think I respond well to the 3k-5k work, and adding that should result in a bump in fitness, but in the past I’ve peaked quickly after introducing it, then gotten stale. So I don’t think I will touch it until after the half.
By chance, I came across an old thread where you were concerned about a sports hernia, but were working on PT to avoid surgery. Are you doing similar stuff for your current problems? I had this and got surgery for it in 2008.
JQ - Thanks. By the way, half the time I’m commenting on your posts, I’m also giving advice to myself. We’re both getting in some solid work, and will see some good times in 2019 if we don’t muck it up.
Stone - That is a heck of a workout on Saturday. Bravo to you! I am envious.
Me: male, 50, 5’,6”, 125
Goal: to crush Boston
M: 10.5 at 7:26 overall...cold rain
T: 12.13 at 7:26 overall...more cold rain
W: 11.68 at 6:35 overall...6 x 1 mile workout on the roads...2:00 jog rests...went 5:45, 5:38, 5:35, 5:37 5:40, 5:36 for the six reps., averaging 5:38.5...target was 5:40-5:48. Felt great and in control throughout.
T: 10.48 at 7:26 overall..felt like nothing
F: 14.25 at 7:14 overall...hilly...easy peasy and coach gave me the option of going under 7:00 for the last three...6:55, 6:48, 6:43
Sat.: 10.13 at 7:27 overall
Sun.: 20.25 at 6:46 overall...alternations workout on the roads...cold and breezy...5/10/5 structure...middle 10 consisting of half-mile alternations...avergaed 5:57.6/6:25.8 for the alternations...targets were 5:55-6:00 and 6:30-6:35...it worked me, but I felt very good throughout
89 miles (a new high)
All the best, my friends...
Hey everybody!
This was my week:
https://www.youtube.com/watch?v=UaR6aqL-L3Y
More specifically, I'm having a problem with my left hip that has knocked me out of training and back into recovery mode.
What I think happened:
1) As you may remember, I tripped over a mysterious loop of wire sticking out of the road and took a pretty good tumble. While this actually seemed to help the achilles I had been having trouble with (?), I suspect that it also wrenched my back and directly or indirectly strained my hip.
2) Last Saturday, I took a couple of wrong steps while doing a fartlek (into a hole, off the edge of the bike path), and I suspect this tweaked the hip further. (I remember feeling kind of tight and off that day in general.)
3) This Tuesday, I remember feeling some discomfort on the inner side of my thigh. It went away and I had a really good workout, but my hip tightened up afterward and was quite uncomfortable just walking around.
4) On Wednesday, I spent a couple of hours shoveling snow. Felt fine doing it, actually felt like the hip was getting better, but then it tightened up and got pretty painful again afterward. It felt like the pain was high, in the front, and kind of "in the joint," and for a while I had the sensation that the joint was kind of jammed somehow.
5) Since then, I have been walking and doing my shuffle (zero-flight-phase jog) in hopes of gently working things out. It seems to be helping. At this point, the "jammed joint" feeling has mostly abated, and I'm mainly dealing with some ITB issues. This is one of my recurring bugbears, and when it flares up, it's always in the left hip, which is noticeably weaker and less stable than the right. It's more an occasional issue than a chronic one, but I'm thinking that it may be time for a more proactive approach.
6) In the bigger picture, this is the third thing that's kicked up a fuss this winter (right PF, right achilles, left hip/ITB). While bad luck has factored into that somewhat (random missteps, loops of wire), I'm thinking that it would be a good idea to put some work into general durability and also reconsider my approach to winter training in particular. So, going to take it easy, not rush myself, and see if I can build up a little more sustainably. Got to get healthy first, though.
7) Oh well, back to the old drawing board...
Have a great week, everybody!
Goal Race: Bayshore Marathon
Next Race: Atlanta Half Marathon
Not a great week. Weather and other priorities made it a hard week to get mileage in.
Monday: 11 easy
Tuesday: Off
Wednesday: 14 easy
Thursday: 10 easy
Friday: 15 easy
Saturday: 3 up, 5x2 miles with 2 min rests, 2 down
Splits: 10:58, 10:52, 10:50, 10:51, 10:48
Sunday: 8
Total: 73 miles