Goal race: Grandma's Marathon
Marathon PR: 2:28:39
Next race: something around St. Patty's
S - 10 easy
M - AM 10; PM 6
T - 12 + Workout 1
W - 12 easy
Th - 12 easy w/ 5 x 1:00 on/off (~10k pace)
F - 6 easy
S - 18 + 10k race: 32:13, 11th place
Total: 86 miles
Workout 1 - 4 mile tempo + 6 x 35s sprints. 21:23 (5:23, 5:26, 5:20, 5:14). Felt GREAT and really got rolling in the second half.
Race - Point-to-point 10k course. First half rolling hills (net uphill), second half fast and net downhill. The course finishes about 25 ft below the start. My Garmin beeped within feet of each mile marker, and off the top of my head, my splits were 5:11, 5:16, 5:12, 5:04, 5:08, 5:11.
I found a nice pack through the first 5k. Took over the front of the pack in the 3rd mile, floated the long downhill, and then drove hard the last 2 miles. Pulled away from the pack and came up a little short of catching a guy falling off the back of the next pack.
I'm really happy with this race. I felt very strong in the second half. Felt like I wasn't redlining, but I couldn't get my legs to move faster. Good things to come.
JB- like a boss
Bruin- strong race, enjoy Japan. one of my favorite places on planet Earth!
m- 10.5 w/ hill sprints
*t- weak session, 2 x 3miles avg. 5:40 & 5:39, 3:00 recovery. cold and tired
w- 10
*th- AM- 5 x 1k on the road, avg. 3:11, 2:00 recoveries PM-5
f- 8/4.5
*s- AM- 4.5 PM- 3 x (600/400/200), averaging 5:05-4:45 pace, 2:30, 2:00, 1:20 recoveries
*su- 12 mile progression cutting down from 6:30 to 5:45, 6:10 overall avg pace.
82
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 3
M: 45 minutes easy
T: 60 minutes easy + 4 x 60m sprints
W: 100 minutes easy
R: 60 minutes easy
F: 50 minutes easy + 6 x 60m sprints
Sa: 85 min easy
Su: 2 hr 5min easy
Fantastic week! The sprints are not all-out. Probably at 70-80% max speed. Unfortunately one of my training buddies who tends to be uber competitive heard a pop in his hamstring while doing one of these sprints. I keep them fast but relaxed. Someone asked me last week why the 1500 this cycle. Best answer I can give because it’s new exciting and different!! It’s a change of stimulus and keeps me mentally fresh. Although at the bottom of all this is an upward march in volume as my goal is to eventually get to jot quill like numbers except that he has done it a lot more aggressively lol. Damn I’. jealous. I get hurt or burned out within a few years when I do it that way.
Stay healthy everyone! Wishing those who are on the mend best wishes as well.
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)
outsiderunner 85.18% (5K...17:19)
th3bt 84.62% (10K...34:21)
Jewbacca 84.2% (HM...1:10:19)
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)
Jot quill 73.91% (4 miles...22:52)
Working Harder 73.87% (HM..1:21:50)
Gordon Tremeshko 73.82% (1 mile...5:03)
Guy Broman 73.25% (5K...17:49)
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.
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 on 3/16/19
“Find something out of your reach and go for it.”
-Larry Friedman
M - 7 miles (8:13)
T - 12 miles (7:45). 8:30–>6:42. Last mile included 1:00 on / 1:00 off.
W - 12.4 miles (8:07). Pacing Mrs. Stone. Including 4 x 2 miles (7:20/mile) with 3:00 walk/jog recoveries.
Th - 12 miles (6:48). Including 7 mile alternating tempo as 7x (.5 mile @ HMP-5secs/mile, .5 mile @ HMP+35secs/mile). Averaged 5:37/6:17 for the respective segments. Averaged 5:57/mile overall for the 7 miles.
F - Rest. Overnight snow and ice.
Sa - 8 miles (9:02). With Mrs. Stone
Su - 18.6 miles (8:27). Pacing Mrs. Stone. Including 10 x (.5 mile @ 7:36/mile, .5 mile @ 8:14/mile). Averaged 7:55/mile overall for the 10 miles.
Weekly Total: 70 miles
Year to Date: 483 miles
Took it mostly easy this week to fully rehab the hamstring. Thursday’s workout was encouraging, as I wasn’t sure what to expect after 9 days without a workout.
I am thirteen days out from the 5k, so I was hoping to do a 3k-2mi time trial at 5k pace this week, although the weather as of now does not look like it will cooperate (very cold this week and more possible snow) and I obviously don’t want to aggravate the hamstring again by forcing the issue.
Will have to play it by ear and stay smart. Right now, I am just happy to have my health to give myself a chance when race day rolls around.
Hope everyone else had a great week.
Bruin - way to hang out. Looking forward to the full race report. Enjoy Japan - it's on my list.
JB - that's some hammering in the midst of an 86 mile week.
33, 5-6, 160ish
PR's: 2:59:15 (2018), 1:25:54 (2014), 39:54 (2018), never ran an 8k, and 19:15ish (2015)
Goals: Half first weekend of May in sub 1:25, set a couple other PR's along the way. Shamrock Shuffle 8k in 3 weeks, 5k April 27th. Chicago in the fall. Would like to stretch and hit the NYC qualifier (2:53:00)
Solid week for me.
M - 9 @ 7:21 - 3 * mile + .5 mile with about 3 minutes jog btwn - 612, 610, 603, 311
T - 7 @ 8:40
W - 7 @ 8:25
R - 9.5 @ 7:22 - 30 minute tempo - just over 4.5 miles @ 6:34 avg pace
F - 5.5 @ 8:55
Sa - 17.25 @ 7:50 - listened to almost half of Rogan with Alex Jones. Subsequently watched the Fyre Festival on Netflix last night. I don't know what to believe anymore. Highly recommed the Fyre Fest doc (also one on either Hulu or Amazon Prime) if you haven't seen it yet.
Su - 5.75 @ 8:33 - cause I had to finish the week at a full mile
61 miles in 8 hours and 9 minutes. There was weights and core spread intermittently, as well. 438 miles YTD.
jewbacca - Awesome race. Well done.
TDR - Love the enthusiasm! Great stuff.
RunGuy Midwest - Fyre festival doc is great right? I mean, we know what happened but the doc is just brilliant car crash stuff.
My week
M - Easy
T - 16m inc 3 x 3200m (10:53, :53, :52) off 200m walk
W - Easy
Th - Off
F - Easy
Sa - 16:55 Parkrun
Su - 19m inc an extremely hilly 10k race at 36:30
69.5m for the week.
Decent week but legs still feel dead dead dead. I have faith that won't be the case for long. Workout was good. Parkrun felt too tough for a 16:55 result. Race today was on a brutally difficult course with 7 proper hard hills and in super hard winds. I'd say the course is 90+ seconds slow in good conditions. Maybe 2mins + today. Winner was 34:30 and is a 3:55 1500m runner.
Idea is to get my legs a little tougher and used to a lot of tempo/HMP running then do a few proper speed workouts before my half (second weekend of April). Then carry on a bit of tempo but start with 800/1500 workouts and see what happens in the summer (dreaming of 8:59/15:20).
Onwards and upwards!
M34, 5’10”, maybe just under 160
Upcoming:
RnR DC Half (3/9) - Targeting 1:13
4 miler (3/16) - Maybe
5k (4/5) - Just try to get under 16
Cherry Blossom (4/7) - Marathon pace
Boston (4/15) - ???
Goals: Stay healthy, have fun, run fast
Mo: AM - 8 @ 7:15; PM - Treadmill 5 @ 7:00
Tu: AM - Track 6x1600, 13 total*; PM - Treadmill 5 @ 7:00
We: AM - 9 @ 7:46; PM - Treadmill 5 @ 7:00
Th: AM - 8 @ 7:55; PM - 6 pretty easy
Fr: 10 @ 7:24
Sa: 11 @ 6:52 (City Park, hurdles for some reason)
Su: 8 @ 7:04 (Lake Pontchartrain)
Total: 88 miles
*1600s in 5:18.9, 5:16.4, 5:15.6, 5:14.3, 5:12.3, 5:08.5. (Mean: 5:14.3.)
Rest: 400m jog in 2’.
Very manageable. For what it’s worth, I had to hold back on the 400m jogs to get 2’
Critter gumbo and Moon Pies
M24, 125lbs, 5'7"
PRs: 17:33 5K, 2:46:57 marathon
2019 Goals: NYC Half, Boston, NYCM, sub 2:40
JB - congrats on an awesome race! Crushing it.
Bruin - Congrats on Tokyo! Hope you're enjoying the city, still my favorite city that I've ever traveled to. Way to tough it out in those conditions!
=== 2/25/19 - 3/3/19: 108 miles ===
> Mon
#1 (6:10): 13.3 miles @7:10, 6x(1K, 1K float), 1K jog rec, 4x(400m, 90s jog rec)
avg (3:47, 4:12 float) or (6:05, 6:45 float)/mi
400s: 84, 83, 82, 81
#2 (11:50): 6 miles @7:53
> Tue
#1 (6:20): 13.55 miles @7:43 w/ 4 strides
#2 (12:00): 5 miles @7:55
> Wed
#1 (6:20): 12.5 miles @7:40 w/ 4 strides
#2 (11:50): 5 miles @7:57
> Thu
#1 (6:20): 12.1 miles @7:20, 4x1mile, 3min jog rec, 4x30s (slippery snow)
5:50, 5:47, 5:44, 5:40
30s @ ~5:00
#2 (11:30): 5 miles @8:09
> Fri
#1 (6:20): 12 miles @8:06
#2 (11:40): 5 miles @8:08
> Sat
#1 (6:50): 8.2 miles @8:03 w/ 4x1min surges
#2 (16:50): 2.5 miles @7:53 w/ 4x30s surges
> Sun
#1 (7:00): 8 miles, NYRR Washington Heights 5K Race
17:33, 7s PR despite a very tough course
> NYRR Washington Heights 5K Race Report
17:33 (5:39/mi), a 7s PR. Course was really tough with rolling hills all the way (totalling 240ft gain). Also the ground was covered in slushy salt due to the recent snow. Still, weather was great and my legs felt alright despite 100 miles w/ 2 workouts ahead of this race. Overall pretty happy with the performance, would love to see what I can do on a flat course, but that’ll have to wait until after Boston.
Mile splits were roughly somewhere around 5:43, 5:46, 5:36 ish, my footpod always measures slightly shorter and I can’t remember the times on the clock. Also, that means my final 0.1 carried me into PR range.
Most of what I remember is just climbing and descending hill after hill. The course was an out and back loop. First hill was right out of the gate w/ a 60ft climb, followed by a 30ft. Starting from the turnaround it was 3 rolling hills of 40ft, 70ft, 40ft. Finally by mile 2.5 it’s down into the finish. By mile 2, I was actually starting to give up since I figured there was no way in heck I could push for a PR, but after a bit I decided to just try and chase some people who had passed me and by the time I saw the clock in the low 17:00, I realized I was actually in range. Gave it a final surge and somehow walked away with a 7 second PR! Looking at the data, I peaked at 4:00/mi pace at the end. Also still looks like my avg heart rate still sat at 170, even with those hills. Last year my 5K HR was 180 so I ought to be pushing harder in these races... Hopefully I’ll crush the new NYRR 5K in May.
> Notes
Monday’s 6x(1K, 1K float) was a new kind of workout for me and harder than I expected. Would like to get better at this type of float with hard intervals work.
Thursdays 4x1mile was slightly slower than 2 weeks ago, but the path was covered in slippery snow which made it hard to gain traction and looking at my HR data (3-4BPM less) and based on feel, it was a slightly easier effort. So all in all happy with the effort and workout! Still feel in better shape this workout than the one 2 weeks ago. Also keeping in mind that I have *way* more consistent miles into this workout than the previous.
I’ve now skipped 2 long runs in a row, but still feel content this week because I totalled 17-19 miles per day for Mon-Fri. Next up NYC Half two weeks from now! Probably time to start getting in some quality long runs.
Running weekly mileage: 100, 111, 100, 50 (3 days off), 104, 106, 75 (2 days off), 72 (3 days off), 120, 104, 105, 108
40 year old, Male, 5ft 7in, 171 lbs
PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx
Long term goal: PR at CIM 2019, PR at San Jose Rock N Roll in October 2019
Short term goals:
a) Sub 3 at Boston 2019, weather permitting;
b) PR (sub 1:28) at the local half in March 2019.
c) Run a NYC Qualifier (1:24:xx) at the local half in October 2019.
Monday: 8 @ 8:10
Tuesday: 6.5 @ 7:38
Wednesday: 14.2 @ 7:01 [7 x 8 mins at 6:35 - 6:40 with 3 mins easy pace]
Thursday: 8.4 @ 8:13
Friday: 8 @ 8:37
Saturday: 8 @ 8:02
Sunday: 19.5 miles @ 7:13 [15 @ 6:57 pace with minor uphill finish]
Weekly mileage: 72.6 miles
- Tough week overall. The big workouts last week have taken a lot out of me.
- Was worried if I would be able to hold the intended workout paces, but I was able to pump myself up and got the workouts done.
- The long run was encouraging, but not exactly where I wanted it to be. The 15 miles @ 6:57 pace was done at just around marathon HR (163-164), but 6:50 pace still feels a little bit away. Got to get the overall weight down :)!!
Forgot to mention, Congratulations to Bruin, Jewbacca and JQ for your awesome races :).
First, BIG congrats to my friend Bruin for an awesome effort—doing the best he could with what he had. No worries for you, as the sub-2:40 lies ahead.
me: male, 50, 5’,6”, 125 (maybe)
goal: to crush Boston
M: 12.5 at 7:18 overall...felt like nothing
T: 17.13 at 6:30 overall...4/3/2/1 workout...6:10/6:05/6:00/5:55 targets with onemile jog rests...splits were...6:05, 6:09, 6:00, 6:02...5:58, 6:01, 5:55...5:55, 5:51...5:43...felt great
W: 10.13 at 7:25
T: 14.72 at 6:31 overall...3 x 3 mile workout...5:54-6:00 target...averaged 5:55.1...felt good
F: 8.5 at 7:25 overall
Sat.: 12.13 at 7:19 overall...felt like nothing
Sun.: 20.13 at 6:53 overall...14 easy and then last 6 at MP (6:05-6:10)...6:11, 6:06, 6:00, 6:05, 6:05, 5:57...in the hills and in the snow (snow was not sticking)...felt good, but I felt those miles in my legs toward the end
95 miles (a new high)
Feeling VERY high right now.
Have a great week, everyone!
JQ - Nice work toughing out a PR on a difficult course. Those are always sweeter.
jewbacca - This is great news. A very fine effort for you. That is a great feeling when you are moving fast, but are still not redlining. Congrats, my friend!
Some great races here: Bruin - very nice, well fought marathon. Enjoy the recovery that you deserve. Jewbacca - great 10K that shows good things for your fitness. And Jot Quill - you should be thrilled after that 5K. I really wouldn't worry too much about the lack of long runs, given your overall high volume.
As for me,
Female, 44, 5'4", 108
PRs 5:25/18:51/38:56/1:03:55/1:24:22/2:57:42
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, 80 minutes of pool-running, and 2000 yards of swimming:
M: Off - just a work trip
T: 8 very easy (9:11) plus 4 hill sprints, then upper body strength and core, followed by another 2 very easy home (9:02).
W: 11.5 miles, including a workout of 11x400m and 7x400m averaging 94 seconds with 100m floats averaging 29 seconds - 2:30 break (bio break) between sets. Followed with leg strengthwork and 1000 yards recovery swimming.
Th: Yoga and 80 minutes pool-running.
F: 10 miles very easy (8:55) plus 6 hill sprints and drills, followed by upper body strength and core.
Sa: 16.5 miles, including 3x3 miles at marathon effort (averaged 6:52, 6:54, and 6:46 for the three sets) and 1 mile faster (6:21). One mile easy between each. Followed with leg strengthwork and 1000 yards recovery swimming
Su: 10 easy (8:31) and yoga.
I went to a rock concert Sunday night and had a business trip to NYC on Monday (up and back same day) so I just took the day off rather than lose out on sleep trying to fit something in.
Unfortunately, I have a very sensitive GI system (auto immune stuff) and something I ate on Monday triggered a flare that's lingered all week. On Wednesday I was supposed to do 16x400m at 10K effort with 100m floats in 30 seconds. Made it 11 reps in, then had to step off the track. Which of course altered the workout. Hence the "11x400 and 7x400"...
The issues persisted on Saturday - I made it through each 3 mile repeat pretty easily (3 miles at MP shouldn't be hard, anyway), but had to take a very quick break after each segment.
So I'm frustrated - I'm running well this week, except for the bio breaks. Which are a big "except"... I'm really hoping things improve this week.
Male 50 5'8" 134lbs
PRs
Marathon 2:57:06 Dec 2018
5k 19:00 June 2018
Upcoming Races
Boston 2019 - Goal TBD
Mon. 4.6mi Easy + 20min Bike Trainer
Tues. 7.9mi Easy
Wed. 11mi as 2up+4M+3x1T+2down
Thurs. 7.6mi Easy
Fri. 7.6mi Easy
Sat. 12.4mi Easy
Sun. 12.6mi as 1.6up, 10mi Race (1:06:31), 1down
Total 64.1mi
The week started out rough with me cutting Monday's run short because my calf was sore and at the danger of cramping. The good news is that the week ended on a better note. I stopped wearing the night splint and my calf has felt better since and was good enough for me to sign up for a 10mi race. Without any real taper I managed to get 1:06:31 which is a 14sec PR for me. It's a rolling course with 482ft of elevation gain. Hopefully it will serve as good Boston prep.
M/35/145 (142 after long run)
Goals: Sub 17 5k
PRs: 17:15 5k; 37:51 10k (more on this later)
Ok, so first full week with some quality workouts aimed at my 5k on 4/29. Had a really good week in my opinion. Summary below.
M- 6.6 miles - Including 6X20sec striders. 7:34 pace. Just an easy day
T - *Q1 - Warm up 2 miles, Cool down 2 miles - 9 miles total
W - 6 miles - Easy 8:15 pace
Th: **Q2 - 2 mile WU - 2 mile CD
F: 6.5 miles Recovery at 8:07 pace
Sa: ***Q3 - 1 mile WU - 1.5 mile CD
Su: LR - 12 easy at 7:59 pace
Total mileage 57.9 miles in 7h 13 min work.
*Q1 - 5x (2x200 @ R, 1x400 @ R) -Rest equal to Rep
Rep 1- 35, 38, 76
Rep 2- 36, 37, 76
Rep 3- 36, 37, 76
Rep 4- 36, 37, 77
Rep 5- 36, 37, 76
**Q2 - 5x1 mile @ T, 1 min rest
559, 558, 556, 556, 557 - Felt controlled and strong.
***Q3 - 2 min on, 1 min off, 1 on, 30 off, 30 on, 30 off. Repeat 7 times.
Fartlek effort. Watch told me I ran fastest 10k. 37:51. Never raced a 10k. So maybe that’s right. Hard efforts were at I pace around 5:30-5:40.
All together, felt really good this week. Long run felt labored at points, but just took it easy. Average HR was 145 on the long run, so pretty controlled.
Following up on last week, really tried to slow my easy days down and keep form and control. Will have a bit of an easier week this week with only 2 quality days, which is good as we're seeing like 5-8" of snow today. Will winter ever end?!
Congrats to Bruin, JotQuill, and JB! Nice races for all. Bruin, way to tough it out on such a tough day. Had to be quite an experience. Enjoy the time off now!
The Fyre Festival doc is a must see... cringe worthy at so many points in time. Isn't it amazing how some people just try to fly by in life? I would have been puking every day under the stress, that dude just drank and partied. Unreal. Also watched a bit of the Rogan video, but it's hard for me to listen to Alex Jones, the BS meter is just off the charts all the time. He's saying things to get hits and sell crap to people. Ah America! (that's as about as political as i'd ever get...)
Have a great rest of weekend everyone. I'm gonna enjoy my IPA by Singlecut and take it easy looking out at the snow falling having already gotten my run in today. Cheers!
Thanks everyone!! Seeing some really awesome weeks out there.
slo-twitch - damn, 4 quality days in a week!
TDR - that's awesome for the 1500! I've wanted to do something similar and throw a mile on the track somewhere in this year and try to break 5 (something I never accomplished in high school), but haven't figured that out yet. I'm still only about 12 weeks into this crazy mileage experiment (with 3 down weeks) so there's not much to be jealous about :P. We'll see in a few years if it's anything to look highly upon...
SC - That's a heck of an impressive workout TH, as someone who just tried fast/float alternating for the first time (and got my ass kicked) I'm looking at that in envy
RunGuy - Nice week! I've been meaning to watch that doc too
HHH - wow back to back Parkrun + 10K race? Killing it
Sub 6:00 - Very strong 6x16, crush it next weekend!
Cocoon - Fantastic long run and Wednesday work, your a) goal is looking extremely attainable
OR - Wow big volume with some killer workouts in there. If the conditions are good, I'd easily bet money on you taking sub 2:40
darkwave - GI issues are the worst! Very solid week despite all of that. Sometimes I like to think of GI issues during workouts as mental training for GI issues during a race ha, although I don't think it's actually very smart for me to excessively hold in bio breaks during normal training....
Still Improving - Congrats on the 10M PR! Sounds like great Boston prep indeed with the hills
Hey everybody!
M, 43, 5'8, 130s
Antique Prs: 16:30s/34:20s/2:44
Current goals: Have fun, get and stay healthy, get back to running and racing
Spent the week working on my left hip issues. At this point, I feel like I can identify a few different things going on: (1) ITB-related irritation, (2) psoas-related irritation, (3) discomfort on the inside of the thigh radiating from the groin down toward the knee, (4) pain that feels like it's more in the hip joint itself, (5) the underlying lack of strength and stability that seems to be behind 1-4. The good news is that everything seems to be responding to the strength and mobility stuff I've been working on (plus some stretching for the ITB and psoas). Not to say that the problems have gone away, but I do feel like I'm gradually gaining ground on them. So, making progress, optimistic that I'll come back stronger, it's just taking a little time and persistent self-pretzelization.
In terms of the exercises I'm doing, some of it is stuff from Jay Johnson's SAM sequence, putting a little more emphasis on single-leg exercises to strengthen the problem hip: split squats, reverse lunges, step-up lunges, single-leg bridges, single-leg plank variations... Also getting out and walking (but no pool time yet).
Congratulations to the recent racers - people have been doing some impressive things!
Des Linden: "The entire sport" has changed since she first started running Boston.
Ryan Eiler, 3rd American man at Boston, almost out of nowhere
Am I living in the twilight zone? The Boston Marathon weather was terrible!
Matt Choi was drinking beer halfway through the Boston Marathon
2024 College Track & Field Open Coaching Positions Discussion