M24, 125lbs, 5'7"
PRs: 1:16:39 half (Mar19), 2:46:57 full (Oct18), 17:33 5K (Mar19),
2019 Goals: Boston, NYCM, CIM (?), sub 2:40
All around solid week for me, feels great to have kicked the illness!
=== 3/25/19 - 3/31/19: 108 miles ===
> Mon - 16.2 miles
#1 (6:20): 11.2 miles @7:56 w/ 4 strides
#2 (11:20): 5 miles @8:12
> Tue - 16 miles
#1 (6:10): 11 miles @7:48 w/ 6 strides
#2 (11:30): 5 miles @7:58
> Wed - 17.2 miles
#1 (6:10): 12.2 miles @7:08, 10x800m, 2min jog recovery, 4 strides
2:43 avg
2:47, 2:40, 2:42, 2:43, 2:44, 2:45, 2:43, 2:44, 2:44, 2:43
#2 (11:30): 5 miles @8:04
> Thu - 16.55 miles
#1 (6:10): 11.55 miles @7:53 w/ 4 strides
#2 (11:30): 5 miles @8:04
> Fri - 15.45 miles
#1 (6:10): 10.45 miles @7:40 w/ 4 strides
#2 (11:20): 5 miles @8:08
> Sat - 20.1 miles
#1 (6:30): 20.1 miles @7:03, Long Run w/ last 7 @ MP effort
6:13 avg
6:05, 6:15, 6:15, 6:08, 6:17, 6:26, 6:09
Central Park Loops, 1100 ft gain
> Sun - 6.6 miles
#1 (6:50): 6.6 miles @7:33 w/ 4 strides
Weekly mileage: 100, 111, 100, 50 (sick), 104, 106, 75 (sick), 72 (injury), 120, 104, 105, 108, 116, 67 (taper), 49 (sick), 108
> Notes
Finally feeling good again after NYC Half + stomach flu. Decided on just one mid-week workout to be cautious of just coming back from illness. The 10x800m was nice and controlled, overall good and eventful workout. Didn’t quite hit the MP pace I was hoping for in the long run, but it was good practice with going up the big climbs in the park. Feel like it was still a solid effort despite being one of those days where I couldn’t hold the intended pace. Time to figure out what I want to do for the two weeks leading into Boston! Hope everyone has had a great week! Weather is getting nicer and nicer... keep accidentally overdressing
Thanks, JQ, for the start!
Writing this on Sunday morning, prior to Week 2 Q1. Watching the Red Sox, drinking coffee, and going through some historical data...
Posting this on Sunday night, post-run, and a liquid carb or three already on board.
Warning: gets a bit wordy... I beg indulgence...
Male, 50 yo, 5’7”, 128 lbs
Goals: Executing a strong training plan
Upcoming Races: Boston 2019
Sunday: Week 3 Q1
3k E + 10k M + 1.6k E + 10k M + 3k E by HR on a flat course
Obviously, this workout had the potential to make or break how I feel going into the race. No, suspense: I did not see goal race pace at M heart rate. However, as I will attempt to rationalize and justify below, that result is an unreasonable expectation. I felt right at M effort and that’s a good sign... I didn’t have the “can’t wait till it’s over” feeling... So let’s leave it here for now and pick it up again in the "Progress" section...
Wednesday: Week 2 Q2
3k E + 4(3k T / 2 min) + 5min cool down by HR on my regular steep loop
Warmest/humidest day since last fall, so obviously not acclimated, by working with HR it’s all the same to me. On the hills to Bostonize the work and intentionally eliminate any possibility of using these paces as a data point. I was out there to work, today, not to evaluate... something I repeated to myself several times during this workout. Embrace the work. Embrace the heat and humidity. Embrace the extra challenges. And stay relaxed.
4 E days: From 5k to 19k
Total: 93 km
2Q Progress: I spent some precious free time this week going through data in an attempt to identify a race pace. (I’ll be parenthetically honest, though. Going in to this dumpster-dive of data analysis, I was looking for a way to make me feel confident to attempt 2:59. In other words, I know I can’t NOT go for it, but I also know it is going to be advantageous to actually believe in it... so, yes, there is clearly the danger of seeing what I want to see... but then, that’s almost the point of this exercise... and on we loop into infinity...)
Here it is.
I do not have any single M workout (170-175 bpm) from this cycle during which I was at 2:59 pace. However, using SportTracks software, it’s really really easy to scroll through my historical data and see what paces I was running at what HRs prior to which race results. Yes, you guessed it. I have never run ACTUAL MP at 170-175 in training, not even in PR races. Actual race results have always been better than 170-175 training paces.
My current pace in this M zone is much improved over what it was 1 year ago. Last year on similar flat terrain, my 170-175 paces ranged from 4:55/km-5:05/km (data taken from multiple runs) while actual race pace was 4:35/km. Last Sunday, I was 4:32-4:38 and I need 4:15/km to cover my ass in glory on race day.
This is not cherry-picked data. In fact, my E runs also show the same trend compared to 12 months ago. At that time, E pace is almost always 5:3x or slower, never 5:1x. However, recently I’ve run some kms at E at 4:5x and a significant number in the 5:0x-5:1x range.
So y’all see where I’m going with this. There’s a general 20-25 second per km improvement in my E and M paces compared to when I actually raced at 4:35/km. Do the math. It’s that close.
So, as usual, I’d love feedback, but, actually no, that’s a lie this time. I’d love support for my decision to go for this. If you think I’m nuts, you’ll have plenty of time to “told me so” after the race!!! :D
R3 6ft 162-65ish
BAA 5k in 2 weeks (still running it no matter)
This week recap
7 miles ran
120ish bike
3x lifting hard
1 massage. It’s not hip but a deep flute strain.
One bike workout on Monday of 3xlong hill 6xshorter hill repeats. Hard up in saddle of geared bike and coast down. Equal to roughly 3x1200 6x400 or close time wise. HR would get up to 175 but then drop to 100-105 in 45-60sec so def Aerobically fit.
Hopefully get up to 180-200 miles this week the slow my roll for Boston travel week. If get legs back still think I can make a decent run at 17. I got diclofenec cream which has helped the glute a lot. Hope to run 20 miles w strides this week just to get legs back.
Good luck all!!
Goal race: Up in the air
Next race: Indy Mini Marathon (aka a half marathon)
S - AM 10; PM 4 stroller miles w/ 3 y.o. daughter -- she jabbered the whole way, and it was awesome
M - AM 12; PM 6
T - AM 12; PM 6
W - 12
Th - AM 15 + Workout; PM 4
F - 12
S - 22 in 6:31 avg
Total: 115 miles
Workout - 8 mile tempo @ 5:28 avg + 6 x 35s sprints (5:31, 5:29, 5:29, 5:25, 5:31, 5:33, 5:22, 5:23)
Long run - Kicked my butt. 80F + 60F and I didn't hydrate well before or during.
General thoughts - A closer look at Grandma's results shows almost nobody going out at the pace I want to run. 2015 was even worse. There's a high probability I go there and run solo like what happened in Houston. So I'm looking at alternatives. The Manitoba Marathon is one week earlier, travel costs are lower, and there's prize money. I'm figuring if I'm going to run solo, I may as well get paid for it. And if someone shows up who can beat me out for the money, maybe I can talk them into pacing me for 20 before taking off.
This has been a big month of training for me. I set a mileage PR this week and for the month (443 vs 399 previously). Aside from a minor flare-up of my peroneal tibial tendon on Thursday, the legs are feeling good. I've been able to train through these flare-ups before, and this one seems to be no different so far.
jot quill and coyote montane - great racing!
Male, 41, 5’11”, 170 lbs.
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Next race: Boston marathon (pacing Mrs. Stone)
Goal time: sub 3:25:00
“Find something out of your reach and go for it.”
-Larry Friedman
M - 6 miles (9:29). With Mrs. Stone.
T - 7 miles (9:06). With Mrs. Stone.
W - 9 miles. Pacing Mrs. Stone. Including 7 mile progression tempo 7:50–>7:25.
Th - 6.5 miles (6:58). Including 3 x 1 mile at GHMP with .25 mile recovery jogs (5:42/avg).
F - REST
Sa - 4.5 miles with strides (8:17).
Su - 15.6 miles. Including Philly Love Run half marathon. 1:17:24. New PR.
Weekly Total: 47.8 miles
Year to Date: 700 miles
Tough racing conditions today. Dealt with quite a bit of crosswind and headwind throughout the race, some heavy rain the last 3.5 miles, and got stuck doing more work by myself than I had hoped. Also, the big hill in mile 8 was a lot tougher than I remember. But I kept fighting and still managed over a minute PR, so I can’t complain. The effort was clearly there.
Hope everyone else had a great week.
Stone, that's a great run in those conditions.
Do you a copy of your training leading up to the race in one place - I would love to see the build's progression.
That's a great run - nice job!
M59
5'11" 183 lbs (vs 162 in Oct)
Training status: Knee rehab
Goal: 15K in August
March 25-31, 2019
M- 20 mins elliptical
Tu- off
W- Bike 13.7 miles @ 17.5 mph (roads)
Th- 20 mins elliptical
Fr- Bike 18.3 miles @ 18.7 mph (roads)
Sa- 4.0 miles @ 11:02/mi (12:11, 11:37, 10:31, 9:47)
Su- 20 mins bike trainer
Highlight of the week was Friday's bike effort. I've never been a strong cyclist, so to approach 19 mph after not having cycled since 2017 was a pleasant surprise. Almost no wind, mostly flat terrain. Cool, dressed in full winter gear.
Low-light was yesterday's 4-mile "run." Both knees hurt with every footfall, start to finish.
My weight goal is 170-ish. That's more than 10 pounds over "marathon weight," but still challenging; I gained a pound this week.
Patriot's Day is two weeks from tomorrow: What's the final RRT thread Boston roster?
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 7
M: 45 minutes easy + 4 x 150m sprints
T: 100 minutes easy
W: 140 minutes easy
R: Rest Day
F: 80 minutes easy
Sa: 75 minutes easy
Su: 135 minutes easy
Pretty good training week considering that I was out of town for 3 days. I’ve got about another 4 weeks of easy running before I start doing some tempo running but for now I like to keep it easy as the mileage goes up to prevent injury. Hope everyone has a great week!
Leaderboard
Bird502 92.88% (HM...1:03:41)
Coyote Montane 92.88%(8K...28:19)
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 84.43% (10K...32:13)
slow-twitch 83.64% (HM...1:11:36)
Andy Dufresne 83.56% (HM..1:10:54)
th3bt 83.4% (10K...35:23)
Stone Cutter 82.55% (5K...16:43)
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 79.57% (HM...1:13:34)
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)
Gordon Tremeshko 78.47% (5K...16:34)
DietBacon 77.85%(10K...34:19)
LancRunner 76.98% (5K...17:14)
Jot quill 76.17% (HM...1:16:39)
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)
Guy Broman 73.25% (5K...17:49)
NYCHalf 72.76% (HM...1:20:16)
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.
I am pretty Coyote Montane’s recent half marathon time broke our entire leaderboard system.
Monday: 14
Tuesday: 20
Wednesday: 14
Thursday: 11
Friday: 5
Saturday: 2 up, 13 miles at goal marathon pace, no cooldown.
This workout did not go well. I was on pace through seven miles for my goal but then I ended up losing my dinner from the night before at mile 8. I started feeling bad at about mile 4 and then just lost the workout after mile 7, ran back to where I started just called it a day. Ended up doing 13 @ 5:50 avg. This was my first failed workout of the marathon buildup so I was pretty dissapointed. This was a tough week in general with minimal sleep. Gotta move on and stay tough it’s just one workout at the end of the day! Onward.
Sunday: 4
Total: 83
M34, 5’10”, just under 160
Upcoming:
5k (4/5) - Try to get under 16
Cherry Blossom (4/7) - 58:00
Boston (4/15) - Under 2:32???
Goals: Stay healthy, have fun, run fast
Mo: AM - 4 x 1200, 10 total*; PM - 4 easy
Tu: 9 @ 7:48
We: 5 x 3200, 17 total**
Th: 8 @ 7:44
Fr: 20 @ ~6:13. First 10 @ 6:24, next 7.78 @ 6:00, then watch froze.
Sa: 10 @ 7:40 / Tidal Basin touristing
Su: 12 @ 6:58 / Arboretum, some hill charges***
Total: 90 miles
*Reps in 3:46.3, 3:46.1, 3:47.5, 3:47.9. 600m (3’) jog rests. Felt good and could have done a couple more, no problem.
**Reps in 11:02, 11:02, 11:00, 10:55, 10:48. 400m (2’) jog rests. Pretty conservative, especially early on.
***Planned something like 6 x ~1k hills, but my big hill was closed due to bald eagle nesting. I considered doing shorter reps, but was not mentally focused and just did some random hill charges.
———————————
Already feeling a little like I’m in a taper, since I only ran 8 times.
Next week will be 70-75, with a workout Tuesday (10k pace or LT), a 5k race Friday evening, and the Cherry Blossom dress rehearsal Sunday morning. The trees look great.
Monday’s workout gives me more confidence for this 5k. No doubt I could hold that pace, just need to execute.
The Stone Cutter wrote:
I am pretty Coyote Montane’s recent half marathon time broke our entire leaderboard system.
My calculator is showing 91.69% for the HM. So, still a percentage point behind his previous 8K, and Bird's HM if I be figured correctly ...
Female, 44, 5'4", 106
PRs 5:25/18:51/38:56/1:03:55/1:24:22/2:57:42
Goal races: Cherry Blossom 10 Miler, Broad Street 10 Miler, Garry Bjorklund Half - plus some fast 5Ks tbd.
Goal times: 18:30 for 5K, 1:02 for 10, 1:23 for half
This week: 58 miles, 2:40 of pool-running, and 3000 yards of swimming.
M: Yoga and 80 minutes of pool-running.
T: 12 miles, including 2x800, 1600, 2x800, 2x200 in 3:07, 3:02, 6:06, 2:58, 2:57, 39 and 38. Also leg strengthwork and 1000 yards recovery swimming.
W: 8 miles very easy (9:21), yoga, then another 4 miles very easy (8:51) plus drills/strides
Th: upper body strength/core and 80 minutes of pool-running.
F: 12 miles, including 6400m (~4 miles) tempo on the track in 25:34 (6:29/6:26/6:21/6:18). Also leg strengthwork and 1000 yards recovery swimming.
Sa: 10 miles very easy (8:37) plus drills/strides and then upperbody strength/core plus some DIY yoga.
Su: 12 miles progressive, with the first 4 miles averaging 8:52, next 4 averaging 7:27, last 4 averaging 6:57. Followed with very light leg strengthwork and 1000 yards recovery swimming.
I have Cherry Blossom next weekend and I'm doing a repeat of my 10 day taper for Shamrock, since I felt very good at the start of that race. That means that my last real workout was the Friday tempo, which I was pretty happy with.
Based on that tempo, plus my time at Shamrock, I'm thinking I'm in shape to run low to mid 63 minutes, with the possibility of breaking 63 and hitting my goal of 1:02:xx if everything goes well. We shall see.
I'm on my running group's elite women's team for Cherry Blossom, but I confirmed today that I am NOT required to do the elite women's start in order for my time to count for the elite team competition. This is good news, because I'd pretty much be doing a solo time trial if I had to do the elite start - I've got a much better shot of breaking 1:03 from the mass start.
Sub 6:00 wrote:
Sa: 10 @ 7:40 / Tidal Basin touristing
Brave man. I briefly made it down to West Potomac Park during my Saturday run, where I was forced to navigate a swarm of tourists with strollers and a half-dozen lumbering buses. I really hate these few weeks. I mean, they're just pink flowers.
Puddles - it is just one workout.
Stone - we had some of that wind down here (a 6:45-ish effort today yielded me 6:57 pace). And....that Strawberry Mansion climb is no joke (I ran the Love Run last year). Great job on that course in those conditions.
(I really wish they'd just use the Philly Distance Run/RNR Philly course for that race)
Jewbacca - I would selfishly like you to do Grandma's so I can cheer you on after I'm done with my race.
RRR - see you at BAA 5K!
Allen1959 - sounds like your aerobic fitness is there!
Tall Dark Roast - thanks for the leaderboard!
Jot Quill - I'm thinking overdressing right now is not a bad thing - will prep you if Boston ends up on the warm side.
Coach Jeff ROC - My only comment is that you know your body and your training better than I do :)
Nice weeks, folks.
jewbacca - You are lookng good, my friend. Nice volume PRs. I agree with what you said about Grandma’s and Manitoba—getting stuck running alone stinks...you might as well get paid.
Coyote - You are a killer, plain and simple.
Stone - Wow, what an effort in those nasty conditions! You rock.
Allen - Glad you are back. This place is not the same without you. Nice work on the bike.
Me: male, 50, 5’6”, 125
Goal: run like a madman on Marathon Monday/Patriots’ Day
M: 10.13 at 7:19 overall...felt god
T: 11.13 at 6:28 overall...2/7/2 prog. workout...6:09, 6:08, 6:01, 5:55, 5:52, 5:50, 5:45 for the prog. block...tough running...winded me some (it was a windy day, too)
W: 8.25 at 7:27 overall
T: 10.13 at 7:22 overall, plus 5 strides...strides were fun
F: 17.14 at 6:39 overall...LR workout...start at 7:00 and hold for 12, and then 5 down to 6:05...in the hills...7:02 -> 6:46 (felt like nothing), and then 6:31, 6:19, 6:09, 6:06, 5:55...felt great
Sat.: 8.13 at 7:19 overall...felt very good
Sun.: 10.5 at 7:12 overall...in the hills...quite windy...did not particularly like this run
75 miles
To echo an earlier comment...who will I be seeing at Boston?
Darkwave- You going for the sub 18:30 at BAA ? If I do not improve to the point to where I feel I can give it an all out effort I will run it with you.
runrincerepeat wrote:
Darkwave- You going for the sub 18:30 at BAA ? If I do not improve to the point to where I feel I can give it an all out effort I will run it with you.
Not sure if 18:30 is doable 6 days after an all-out 10 miler. I'm going to show up and race my best, but I think 18:30 is a reach right now, and tired legs won't help.
Stone, Coyote, Urban - Nice work!
Fastest night of track 5ks in the midwest in 2 weeks (if I can bum a ride there)
M: strength (MB throw, crawling, power snatch (2/1x80/85#), front squat (3/1x125/135#), 1L DL (3x10), alt incline DB press (2x5x35#), DB row (2x5x35#), multi-lunge (2x12), pull ups (1x10))
T: 8 w/ 4x5" accels, 4x10" sprints, felt pretty sluggish but once warmed up the sprints felt good (w/ wind at my back)
W: 9 w/ 6x800 cutdown w/ 3-3:30 jog (2:38, 2:35, 2:32, 2:29, 2:26, 2:23*)
Th: 6 w/ 4x5" hill accels, 4x10" hill sprints
F: 8.5 w/ 5x3min @ ~8k-10k effort w/ 90" jog. 6:05 avg so probably 5:30 or so for the faster segments. Pretty flat until the last 3min. Beautiful morning on the lakeshore path. strength after (jumps, crawling, power clean & jerk (2+1/1+1x100/105#), split squat (3/1x90/100#), push press (2x5x75#), 1L squat, pull ups)
S: 4.5
S: 14 moderate, worked down to some 6 mid miles. hilly & windy,
*had ~4:30 recovery because coach was being social, I'd probably have run 1-2sec slower without the extra rest. Also put a bit too much hot sauce on the first 400 of the last 800 going out in 69. I could tell I was starting to push into race territory so I backed off to a pace that felt in control.