Had to go all the way to page 4 to find last week's thread. Was no one curious last night who was drinking what on which type of covered external structure?
"What doesn't kill you makes you stronger." - Kelly Clarkson
7 weeks to half marathon.
M - 9.5 total including 3x2mi with 2 min recovery.
Ran 12:14, 11:59, 11:56
T - off, day just didn't shake out my way
W - 9.5 total. Scheduled 6x1200m with 2min recovery targeting maybe 4:20ish then 4x200m targeting about mile pace.
Ran 4:23, 4:20, 4:16, 4:26, 4:13, 4:11 --- 35, 34, 34, 32
Let's be honest. Probably none of them were, but that last 200 definitely wasn't my mile pace. Should probably cool my jets there while on the flip side there was room for a more ambitious ingoing target on the 1200s.
T - 6 am avg 8:12 // 5 lunch avg 7:56
F - 10 total including 7miles continuous alternations of 600m targeting 6:00/mi pace and 1km targeting 6:35/mi pace. Ran
5:56 . 6:17 . 6:03 . 5:59 . 5:59 . 5:54 . 5:53 for 600s and
6:30 . 6:27 . 6:32 . 6:24 . 6:32 . 6:29 . 6:33 for 1kms
Not sure I trust that 6:17. Turned into a neighborhood that I forget always makes my GPS go wonky but I like running in during workouts because of low traffic. Turned back once I remembered. Maybe it was real. Can be hard to dial in pace in the early, dark, rainy road workouts.
S - 6 avg 7:48
S - 12 steady avg 6:29. All miles +/- 5s.
58 miles total in 7 hours.
Good 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
Week 10
M: 45 minutes easy
T: 90 minutes easy + 8 x short hill sprints
W: 60 minutes easy
R: 75 minutes easy + 10 x short hill sprints
F: 85 minutes easy
Sa: 65 minutes easy
Su: 150 minutes easy
Back to normal, ankle is 100% and this was the last week of foundational training. I’ve put in more volume than the last cycle so I’m hoping that will pay off. Might jump into a 5K this weekend to see how well I can race without any speed work.
Sauvignon blanc and Silver Bullet on the west veranda for me.
Two more half mile jaunts at 8:00ish pace.
Things aren't right, but my PT tells me we are progressing.
I did trip on the front steps of my home while preparing for drinks on the west veranda (but prior to imbibing), but my main non-scrape injury is a jacked up finger.
Leaderboard
Bird502 92.88% (HM...1:03:41)
Coyote Montane 92.88%(8K...28:19)
statfanatic 91.64% (1 mi...4:03)
Urban Diesel 90.59% (3K...9:29)
Smoove 89.32% (Marathon...2:30:44)
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)
darkwave 83.36% (5K...18:53)
Stone Cutter 82.55% (5K...16:43)
Sub 6:00 82.41% (5K...16:01)
Allen 82.39% (5K...19:13)
pewow 82.14% (1 mi...4:31)
Runn3grl123 81.12% (Marathon...2:46:56)
HHH 81.06% (HM...1:13:10)
Bruin1996 80.32% (Marathon...2:42:22)
team1 80.09% (Marathon...2:40:11)
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)
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.
GT - That's some awesome work you're putting in.
TDR - consistent week as always
Smoove - Keep at it with the rehab. Might not be as quick as you wanted but things will come around eventually
No beverages of interest last night but made a big platter of fried chicken for company which is probably the best meal I make.
8k next Saturday.
Calf is feeling better this week but I'm just running every other day or so up to the 8k to be cautious.
M: off
T: 5.5 w/ 2x10min tempo w/ 2min jog (5:55 net down, 5:43 net up) ~40ft net elevation change. 2x15min scheduled but cut back to be cautious. Felt good and was pretty good weather. Mid 40s and little wind, just some humidity in the air and wet pavement from rain last night.
W: strength (MB throw, crawling, power snatch (2x3x75#), hex bar DL (2x5x155#), pull ups (10/6/5), push ups (5x12), 1L DL (3x10), multilunge (3x12), rows (3x15))
Th: 6 w/ 4x5" hill accels, 4x10" hill sprints
F: off
S: 8 w/ 4x5" accels, 4x10" sprints
S: ???, see how I'm feeling but the weather should be beautiful
Also had some extra biking & walking thrown in this week
The 2x10min is probably my best tempo run ever, with the caveats that I had super fresh legs & it's probably the shortest workout that can be called a tempo.
R3 6 ‘ft 165
Goal: Getting healthy and building base while crosstraining all summer (the summer of RRR)
“Run all the miles Drink all the Beer”. Sub MFing 6
I had some yuengling golden lager and some terrible local Kölsch (4.99 sixer on sale now I know why) under the overhang in the driveway.
50ish miles biking. 4x hour lifting.
Took it easy on bike as my leg is about 90% there imho. After doing no exercise in Boston (besides walk 5-8 miles a day) I figured to give it another week. Did butt to ground squats on Tuesday which flamed out the quads and made them mega sore all week anyways. Plus worked has kicked my butt finishing up my project and w Boston in the middle was 2 weeks straight of long long work days w no days off.
BUT. Today I run. It feels ready to take on some light runs this week and start working back. In the meantime been enjoying some lifting a lot.
Hope all my Boston people are recovering well.
I think I ran 2 miles last week, on vacation right now :).
Gordon Tremeshko wrote:
W - 9.5 total. Scheduled 6x1200m with 2min recovery targeting maybe 4:20ish then 4x200m targeting about mile pace.
Ran 4:23, 4:20, 4:16, 4:26, 4:13, 4:11 --- 35, 34, 34, 32
Found a typo. That 4:26 was supposed to say 4:16.
M59
5'11" 182 lbs
Training status: Knee rehab; reintroducing running
Goal: 15K in August
Last night: Great Lakes Brewery's Irish ale, east parlour by woodstove (still effing cold here)
April 15-21, 2019
M- off
Tu- 40 mins treadmill @ 5%
W- Bike 18.3 miles @18.1 mph
Th- 5.0 miles 52:29 @ 10:30/mi (roads)
Fr- 4.6 miles @ 9:47/mi (roads)
Sa- 20 mins elliptical; 20 mins treadmill @ 6%
Su- off (probably)
TOTAL: 15.0 MILES
Fifteen weeks to the 15K. Gotta lose a pound a week, and go from 10-minute miles to 6:30's to have a shot at defending M55-59 title.
Gentlemen and darkwave,
greetings. nice running at Boston everyone, particularly sub-6.
OR- the Oracle has spoken and you MUST now go back to back with a redemption race.
GT- hammering. just stay away from any races that I’m running; I don’t need you sending me home devastated.
targeting 5k in two weeks
m- 8
t- 8.5
*w- AM- 8 x (200 float, 400 brisk), 16:05 total for 4800m PM- 4.5
th- 9/5
*f- AM- 3 x (800/400), 2:28/1:11, 2:27/1:10, 2:28/1:10. 90” rec after 800s, 4’ btwn sets PM-5
s- 7/5
*su- AM- 4 x mile on the road, (5:05, 5:09, 5:08, 5:10), 3’ rec. 4 x 200 (35, 33, 33, 32)
Wednesday and Friday were unremarkable, today was solid.
Male, 41, 5’11”, 170 lbs.
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Next race: TBD
“Find something out of your reach and go for it.”
-Larry Friedman
M - 26.2 miles (8:06)
T - Off
W - Off
Th - Off
F - Off
Sa - 6 miles (10:01)
Su - 8.5 miles (8:01). 1.5 miles solo (7:22), 4.5 miles with Mrs. Stone (8:46), 2.5 miles solo (7:01). Some strides mixed in.
Weekly Total: 40.7 miles
Year to Date: 788 miles
My legs were pretty trashed for a few days after Boston.
Felt better once I got back to running lightly and flushed the junk out.
Hope everyone else had a great week.
slo - I hear the Oracle. Thank you for your thoughts, my friend.
Sunday- W.R stroller hm attempt @ vintage park hm 1:22:29, got it by about 30 sec.
Monday- 6 easy
Tuesday- lunch run-4
Pm- 1.25 warm up, 10x2 on/ 2 off one @ 4:55-5:15 pace odds were slow, 1/2 mile cool down.
Wed- 5 miles very slow
Thurs- 7 mile stroller run
Friday- 4 mile stroller run
Sat- west end brew 5k - 16:53 (5:17, 5:28, 5:31)
Great to see you here, RunnerGirl—congrats on the HM. I ran a HM, too...
My week...
M: Boston Debacle...13.1 in 1:22:54
T: off/sick-ish
W: off/sick-ish
T: 7.13 at 7:07 overall...in the neighborhood...7:52 -> 6:16...very sore
F: 8.75 at 6:53 overall...in the hills...7:25, 7:08, 7:20, 7:15, 7:02, 6:41, 6:35, 6:16, 4:32
Sat.: 11.25 at 6:42 overall...in the hills...7:28, 7:09, 7:14, 7:10, 6:47, 6:34, 6:37, 6:23, 6:31, 6:16, 5:48, 1:24.6...still a little sore in the quads, but felt very good otherwise...had a tough southerly wind
40 miles
I thank everyone for the support. You guys/gals are great.
Runn3rgirl123 wrote:
Sunday- W.R stroller hm attempt @ vintage park hm 1:22:29, got it by about 30 sec.
Monday- 6 easy
Tuesday- lunch run-4
Pm- 1.25 warm up, 10x2 on/ 2 off one @ 4:55-5:15 pace odds were slow, 1/2 mile cool down.
Wed- 5 miles very slow
Thurs- 7 mile stroller run
Friday- 4 mile stroller run
Sat- west end brew 5k - 16:53 (5:17, 5:28, 5:31)
That’s gotta be the week of the year!! Great job niiiiice.
Goal race: Manitoba (June 16)
Next race: Indy HM (May 4)
Indy goal: sub-1:09
S - 8 easy
M - AM 12; PM 4
T - AM 14.6 + Workout 1; PM 4
W - 12
Th - 12
F - 20.4 + Workout 2
S - 12.25 at 5000'
Total: 99 miles
Workout 1 - 4 x 2 miles (2:00 jog rests) + 2 x 35s sprints in 10:30, 10:31, 10:24, 10:25. Felt smoooooooth.
Workout 2 - TLT; 3E + 2 x 2 miles @ T (2:00 jog rest) + 8E + 4 miles @ T + 1 CD
T segments:
10:35 (5:19, 5:16)
10: 25 (5:12, 5:13)
20:31 (5:16, 5:07, 5:07, 5:01)
I had a 15 mph tailwind on each segment, so aside form the first mile of each block (the 5:19 and later 5:16), all of that is aided. Work took over my life from Wednesday on and I was operating on very little sleep. I figured averaging 5:20 on this workout would be a win, so I'm happy I felt better as the workout went on.
Great line OR.
outsiderunner wrote:
Great to see you here, RunnerGirl—congrats on the HM. I ran a HM, too...
Smoove wrote:
Great line OR.
outsiderunner wrote:
Great to see you here, RunnerGirl—congrats on the HM. I ran a HM, too...
I figured you might like that one.
M, 31, 6'1" 160ish?
Recent- 17:49
Upcoming- half on 4/28, 5k on 5/27
S. am 5 easy/pm 8.1 easy
M. 7.1 with 1.5 medium-hard
T. am 3.3 easy/pm 3 easy calf issue
W. 2.8 easy
Th. 2.2 easy
F. 5.6 easy
S. rest
Total 38.1
Weird pain on the inside of right calf Tuesday evening. Probably due to going
long double/workout/double and hilly hike
on 3 consecutive days. Had some time and energy to go for it. Too much in a row for me right now though. It seems like a muscle strain? Much better this Sunday after backing off for 4 days.
I ought to just keep taking it fairly easy this coming week to make sure everything is patched up for the half marathon next Sunday. Going to try to run a sensible race by feel: no heroics until the very end.