I am fighting off a cold, and have not run since Friday. Friday’s run was excellent, a 2 x 5 (about 15 total), but in a cold rain. did not run yesterday and will not run today, and hope to be back at it tomorrow to pick up with the taper. In bed right now....with a book...Once a Runner. Have never read it.
All the best, folks.
Goal marathon - Manitoba (?)
Next race: Indy HM May 4
S - 8 easy
M - AM 12.25 + 8 x 200m levee sprints; PM 6
T - 12
W - 14.8 + Workout 1
Th - AM 12; PM 4
F - 12
S - 21 + Workout 2
Total: 102 miles
Workout 1 - 8 x mile (1:00 rests) in 5:13 avg. Weather was perfect with no wind. I run these back and forth on a single stretch of the levee, and the out is somehow slower than the back. Pancake flat. Same effort produced 5:10 one way and 5:15 the other. No sprints due to the sore peroneal tibial tendon. Splits: 5:14, 5:12, 516, 5:09, 5:15, 5:10, 5:16, 5:06
Workout 2 - 3.5E + 4 x 1600 @ T + 8 E + 3M @ T + CD to 21
1600s: 5:14, 5:14, 5:12, 5:12
3-mile: 15:47 (5:18, 5:18, 5:11)
It was 70F air + 70F dew point at 5:30am, but it didn't seem to affect me too bad. My legs were a little tired coming in and the tempo portions were never easy at any point, but at the same time they never got excessively difficult. I was going to stay on the track for the 3-mile tempo, but by the time I got back from the long portion, it was overrun with HS teams. I hopped out to the 0.9ish mile paved loop on the festival grounds instead.
Even though I didn't feel it at all during Saturday's run, my right peroneal tibial tendon (I think) flared badly afterwards. I rolled my calves, iced, scraped, stretched and rested the rest of the day. It's sore today, but I was able to get 12 miles this morning without feeling it at all during the run. It's trending in the wrong direction. Might break down and try to find a PT to work on it this week.
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 (in jeopardy)
Week 8
M: 45 minutes easy
T: 60 minutes easy + 8 x 150m sprints
W: 100 minutes easy
R: 90 minutes easy
F: 65 minutes easy
Sa: Rest due to injury
Su: Rest due to injury
Hoping that my ankle injury turns out to be just a minor scare. Pain started on Wednesday but felt absolutely nothing on Thursday’s run which boggles my mind. Then Friday I felt it only during warm-up and post-run. Had to limp my way around the workplace. Thinking it’s either Peroneal Tendonitis, cuboid syndrome, posterior tib tendon dysfunction, or arthritic. But not going to worry about differential diagnosis just yet. My plan is to nip this one in the bud with radical rest (no running for 3-4 days, icing, NSAIDs, and pool running). If after that I’m still in trouble I’ll abort the cycle and go into full strength and rehab. Thanks to PM and GT for the advice on last week’s thread. Wish everyone the best!
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)
Urban Diesel 90.59% (3K...9:29)
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.
RRR 6 ft mid 160s (have seen 160 and 168 this week)
Boston Travel Week (for work not race BAA looks out)
Goals get healthy. Build a big aerobic base Race my bike?
Sun 50 bike
Mon 1hour lifting 20bike
Tue 40 bike
Wed 30 bike
Thur 1hour lift off bike
Fri hour lift 70 bike
Sat 15 bike.
3x lifting 225 bike w day off.
3 weeks bike build 70-130-225
Little less bike volume that thought but woke up tired on sat and had to leave town at 0800 so slept in instead of riding planned 40ish. Right leg still isn’t right. Feels stiff w nerve pain. But it’s getting there. Barring a miracle not running in Boston. Sucks but is what it is. Have all summer to get right. May try a couple bike grab fondo’s this summer, why not?
M34, 5’10”, just under 160
Upcoming:
Boston (4/15)
Goals: Don’t get fat whilst tapering
Mo: AM - 5 @ 7:29; PM - 5 easy
Tu: AM - 8k tempo + 4 x 200, 12 total*; PM - 4 easy
We: 5 easy
Th: 8 @ 7:03, easy with strides
Fr: AM - 3 easy; PM - 5k in 16:01, 9 total**
Sa: 7 jog
Su: 3E + 10 @ 5:34 + 3E, 16 total***
Total: 74 miles
*8k track tempo in 26:51 (5:27, 5:29, 5:23, 5:18, 5:14), 5’ jog, 4 x 200 w/ 1’ jog (33.2, 33.9, 33.3, 33.0)
**5k race, 2nd in 16:01. Estimated splits were 5:12, 5:08, 5:05.
Conditions/course: 49 and cloudy with light wind (5mph?) The course is pretty flat, but has 20 turns of at least 80 degrees, which had to be taken cautiously as it had rained all day and the road was slick.
I noticed three fast looking guys in singlets from a good club, one of whom beat me handily a few weeks ago in a 4 miler. Stuck on the other two until about 1.7, when I made a move and they didn’t come with. GPS wasn’t working and I missed the mile split, but hit 2 in 10:20 and figured breaking 16 wasn’t going to happen in no man’s land. Got close though. Felt like I was supposed to do some 400s on the track afterward. Winner was 15:30, 3rd and 4th were 16:13 and 16:31.
*** Cherry Blossom 10 miler in 55:40 (5:34 pace). Plan was GMP pace, but went a little faster on a perfect day for running: 50s, cloudy, no wind, and a very fast course. Looked like a maniac taking Gatorade and water at each stop, slamming Gu packets. (Needed to practice at some point.)
Splits: 5k - 17:43 (5:43 pace), 10k - 34:49 (5:31), 15k - 51:59 (5:32), 10M - 55:40 (5:16). Felt pretty comfortable.
Short post for me this week. Just two runs pacing Mrs. Stone’s workouts ahead of Boston. About 20 miles total.
Gave myself some needed mental and physical recovery after last Sunday’s half marathon race.
Will try to get in a few solid 10-12 mile runs this week so that I have a good pacing rhythm for Mrs. Stone next Monday. Goal is 3:25:00. (Her PR is 3:31:58.) So hoping to click off a lot of 7:45-:55 miles on race day.
Good luck to everyone with their tapers. Trust the training. Hopefully I can cross paths with some of you.
I hope everyone else had a great week.
Congrats on the upgraded age grade urban diesel!
Sorry you have a cold OR, me too. And bummer diet bacon, but you'll bounce back soon.
On age grading and colds.
Someone mentioned last week that my age grade score would go off the charts after WMAs, but due to Martin Reese's 1:11:30 some years back my score for the half is 0.1 lower than Va. Beach 8K the other week. Such is the nuance of age grading. Nevertheless, by any other measure (IAAF tables, pace calculators, or Jack Daniels VDOT, etc.) the half was much better and for me one of those rare (just a couple times in a lifetime efforts) where I dug deep and found some extra seconds (maybe 30-40) that on paper you wouldn't think would be there.
But indeed, what goes up must come down. The trip back was rough and I lost a lot of sleep, and have had a downward slide all week. Back into a more or less normal sleep pattern after the first few days but came down with a cold in the middle of the week and now trying to stave off a chest infection--I was coughing last night but better today, so knock on wood for just some sinus and throat irritation that will fade out after a couple more days.
I ran 22 very tired miles this week (wed-sat) and (including today) taking 3 days off to recover. Hope for a better next week.
Male 51 5'8" 133lbs
PRs
Marathon 2:57:06 Dec 2018
5k 19:00 June 2018
Upcoming Races
Boston 2019 - Goal 2:55ish
Mon. 7.4mi Easy 8:07avg
Tues. 7.2mi Easy 7:55avg
Wed. 7.5mi Easy 8:05avg
Thurs. 12mi as 3E+1T+2M+1E+1T+2M+2E GAP(6:42)(7:14, 7:03)(6:23)(6:34, 6:34)
Fri. 7.2mi Recovery 8:164avg
Sat. 6.9mi Easy 8:16avg
Sun. 7.4mi Easy 7:59avg
Total 55.8mi
Note that there was no long run this weekend. I am delaying that till Monday to align my taper for the race the following Monday. I also moved my usual Wednesday workout to Thursday for the same reason. I sort of set a soft goal of 2:55 for Boston and hopefully I will have a better idea of how my fitness has progressed in the middle of next week as the taper brings some freshness to my legs. While this has been a shorter build up than I would have preferred, it has gone fairly well with no real bumps in the road requiring me to take any time off from running. The only real niggle I have been dealing with is some mild but persistent PF in my left foot. I expect that to settle down with the taper.
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
=== 4/1/19 - 4/7/19: 86 miles ===
> Mon - 16.4 miles
#1 (6:10): 11.4 miles @8:05 w/ 4 strides
#2 (11:10): 5 miles @7:49
> Tue - 14.25 miles
#1 (6:10): 10.25 miles @7:18, 3x1mile, 3min jog recovery, 4x30s
5:50, 5:40, 5:28
30s @ 4:54, 4:40, 4:40, 4:28
#2 (11:00): 4 miles @8:10
> Wed - 12 miles
#1 (6:10): 8 miles @8:05 w/ 4 strides
#2 (11:10): 4 miles @8:07
> Thu - 13.65 miles
#1 (6:10): 10.65 miles @6:51, 5x(1K MP, 1K float), 4 strides
avg: (3:43, 4:13) or (5:59, 6:47)/mi
(3:49, 4:15), (3:47, 4:15), (3:44, 4:12), (3:44, 4:13), (3:41, 4:09)
#2 (11:10): 3 miles @8:05
> Fri - 11.5 miles
#1 (6:10): 7.8 miles @7:58 w/ 4 strides
#2 (11:20): 3.7 miles @8:05
> Sat - 13.2 miles
#1 (6:40): 13.2 miles @6:51, Progression Run
Finishing in 6:38, 6:33, 6:20, 6:10, 6:02, 5:40
Rolling hills, 750 ft gain, big climbs on last 3
> Sun
#1 (6:40): 5.5 miles @7:32 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, 86 (taper)
> Notes
Feeling fit and fresh this week! Cut volume across the board in workouts and easy runs. Very happy to feel smooth and relaxed in all the workouts. Mile repeats faster and feeling way easier than a month or two ago. (1K MP, 1K float) repeats also crazily felt easy, given that just over a month ago I did the same workout at slower paces and was gassed. Saturday’s progression felt awesome as well, nice confidence boost surging up and down the big climbs in Central Park -- I feel like I’m ready for Boston’s hills.
The taper will continue more aggressively next week, with the goal to keep these good fit and fresh feelings going all the way to the start line!
Congrats to all the racers this weekend! Cheers to the final week for the Boston crew!
Not much to report here, but wanted to check in.
I'm getting in a lot of walking and my PT says we are making progress, so good news on those fronts. I let my weight balloon up to 159.5 at one point, which is about the upper end of where I'm comfortable during a break. Back down to 156-157, with the intent of getting to 155 by the time I'm cleared to run (maybe another month?). Then I'll go back down to 150 naturally, hopefully. Won't go back down to my 145 marathon race weight.
Excited for Boston. Weather seems to be holding still. Although it has warmed up a little, it still looks about perfect.
OR, a couple of days off at this point does absolutely no harm. Kind of better to get sick this past Friday then next Friday.
11 weeks to 5k (?)
12 weeks to half
M - 7
T - 8.5 total with 8x(2.5min on, 1min off) averaging 5:47 for the ons
W - 5
T - 7 total with 4mi tempo averaging 6:06
F - 5
S - 11.5 (90min)
S - 4
Good first week back to grinding. Ran my weekend runs early morning, which I haven't done in awhile, so now I'm not sure if the 5k peaking wrecked my endurance more than I anticipated or if 5AM runs really are that miserable and I just forgot. Either way, was feeling some fatigue today but nothing too crazy.
Afternoon all,
Race week for me, so took it extremely easy for the most part.
Still haven't received my replacement easy run shoes (lost on train last weekend) but got a new watch on Monday evening which was nice, Garmin Forerunner 235. Decent although definitely had some teething problems.
M - 7m easy
T - 2m + strides - was supposed to be 4.5m but shock hail storm in April and I was wearing merino...
W - 9m inc 3 x 1m @ HMP off 60 secs
Th - Off
Fr - 6m easy
Sa - 4m easy + strides
Su - Paddock Wood Half Marathon - 73:10
Wednesday's shakeout/workout was fine. The GPS on the new watch was all over the place, meaning I was running fairly hard and it gave me a 5:51 at one point. Discouraging but when I saw it on Strava was super grateful that it basically lost all signal for 3-4 minutes.
Race - it's a fantastic event, only 2046 finishers and mostly proper runners. Cheap entry ($25?), no t-shirt or goodie bag, just a flat (270ft of gain), fast course on closed roads in the English countryside. Weather was almost perfect, 8C/46F albeit with 98% humidity due to a really heavy fog this morning. But so cool that humidity wasn't a factor.
Went off basically on pace and stuck there. A great group formed of about 8 runners just thumping out the same pace for the entire race. Probably took 2-3 miles on the head of the group and just went with it. Felt great until 18-19k where it did get hard, as it's supposed to. The group somewhat fractured over the last mile, with me and a good friend both running 73:10 and the first guy from it running 72:50. I came 32nd of the 2046.
5k Splits -
17:10
17:21
17:19
17:35
and change.
Over the moon with that quite frankly. Almost 2.5min PB and a new age graded PB of 81.06% according to a couple of calculators.
Wahoo!!
Comments later as I'm understandably a few drinks and about to go out!
Greetings from the rainy, yet relatively balmy Twin Cities of Minnesota, host of this year's final four. (Go Virginia.)
M36, 5'9, 140
Goal: Sub 3:05 marathon this year
Upcoming races: Get in Gear HM (April), Grandma's Marathon (June), fall marathon (tbd)
M - 4.75 easy
T - 4.65 easy
W - 11.3 total - 3 E + 3T + 3min E + 2 T + 2min E + 1 T + 2ish E. Averaged 6'28 on T portions.
Th - 4.9 easy
F - 4.25 with some striders
S - 17 total - 2 E + 6M + 1E + 7M + 1E. Averaged about 7'01 for M sections (goal pace is 7'04)
S - 8 very easy
Total: 55
Both workouts felt pretty good and like I still had room in the tank. Picked it up for my last mile or so (6'45) with workout #2. Rained here pretty steady during my entire 2+ hour run, so wanted to get into my warm car ASAP. Was a soaked rat stepping into my house that morning. Feel like my shoes were a few ounces heavier for most of the run :o). Good training stressor though, right?
Have now gone 5 weeks straight with 50+ miles, which for me is pretty good considering I have never approached that level of consistency. Tried going some 50+ weeks in early December but got injured (too soon.) Feel like my body has adapted and is handling the stress well. Happy to be niggle and injury free--knock on wood.
Have an excellent week all!
Felt very tired this week but it all came together on Friday for a good workout.
Goal Race: Bayshore Marathon
Goal Time: Sub 2:30
Monday: 15
Tuesday: 15
Wednesday: 21
Thursday: 14
Friday, 3 up, 9x1 mile with 1 min rests, 2 down.
Averaged 5:17 for the nine repeats.
Saturday: 5
Sunday: 10 AM 4 PM
Total: 98
Whoa, heck of a workout on Friday, Puddles. I would say good luck at Bayshore, but you do not need luck. You will rock.
masters runner
current objectives: short roads & outdoor track
upcoming: BAA 5k/Boston Marathon (pacing)
this past week: 83.1 miles, 4 doubles, 11 total runs, 3018 feet ascending
longest run: 92:04 (13.1 miles)
2 sessions + mini session of 16 x 100m strides ("speed through the backdoor")
session 1: 8 x 1k with 90 seconds rest, 1 x 400, 1 x 500, 4 x 200 (3:23, 3:22, 3:21, 3:19, 3:18, 3:18, 3:15, 3:15) (77, 1:36, 35, 34, 35, 34)
session 2: 8 x 400m (first 6 with 60 seconds rest, last 2 with 90-2 minutes rest) (73, 73, 75, 70, 72, 72, 71, 70)
week review: solid week moving into outdoor track sessions following indoors. Usual spring weather with windy and cool morning temps. Part of the group was doing a 10 x 1k gradual progression, so I choose to run 8 x 1k and paced a portion of the final 2. The RE quarter session was a pre weekend- race tuneup for the others, but def not comfortable and an indication of more RE needed. The 90 minute run was my longest since February 23rd and needs to get back into a regular rotation.
This week: planning to race Saturday/BAA5k, keep the volume high, then pace my wife on Monday, as she hopes to dip below 3:30 (current pb 3:31:17).
HHH - congrats on the huge half PB...also looked like a very competitive race
Jot Quill, Still Improving, Stone Cutter, Sub 6 (and everyone else running Boston)- hope you have a really good taper week and are ready to roll Monday. The current weather forecast looks a million times better than 2018
Darkwave - hope Cherry Blossom went well and you have a smooth week ahead to the 5k
Stone Cutter - we might be starting together...think my wife is the 3rd wave, 2nd coral? get those sub 8 minute miles ready...
Have a great week everyone!
Urban Diesel wrote:
Stone Cutter - we might be starting together...think my wife is the 3rd wave, 2nd corral? get those sub 8 minute miles ready...
We are starting in Wave 3, Corral 4. Mrs. Stone’s qualifying race in September was a bounce back race, not her PR race. Although our better halves’ PR times are nearly identical. If all goes according to plan, there’s a chance the four of us will be turning onto Boylston at the same time.
I also wanted to acknowledge your recent performance at Worlds. That was some inspiring running, and your training of late has looked absolutely stellar. Good luck at the BAA 5k.