"Whatever doesn't kill ya, only makes ya stronger. So I'ma get stronger. Comin' like a bataram, bataram. " -will. i. am
(ed. note: I can't find any information on what a 'bataram' could be. Based on the line that succeeds it, one may assume Mr.am meant 'battering ram' but took creative license, as is his prerogative, so as to shoehorn the appropriate rhythm. I suppose it's hard to argue with a man who has found a way to make "that milli" while rhyming "pressure" with "ya'll" through creative pronunciation. But I digress...)
Starting 5 weeks from half marathon, and after an overly down week I came into this one feelin' as fresh as self-proclaimed southern California royalty transplanted from western Philadelphia.
M - AM 10mi including 7 miles of continuous 800/800 alternations targeting 5:55/6:35 paces on the roads. Averaged 5:53/6:31 thusly:
5:52/6:36
5:46/6:36
5:58/6:40
5:58/6:24
5:52/6:20
5:54/6:30
5:50/6:28
PM 3mi avg 8:15
T - 6mi avg 8:04
W - AM 12mi 'Lily Pads' ('Stepping Stones', but immediately following a huge rainstorm) targeting 4x(6:55/6:25/5:55)miles. Averaged 6:49/6:23/5:51 thusly:
6:43/6:22/5:57
6:52/6:25/5:51
6:50/6:20/5:51
6:51/6:26/5:45
I'm gonna pull a Coach Jeff here and note that my average heart rate (by wrist measurement) for this workout was identical to when I ran this in February, but at that time I averaged 6:38 pace (7:06,6:41,6:07) and today averaged 6:21. My attempts to get stronger appear to be working.
PM 3.5mi avg 8:21. Progression run from 8:40 down to 8:00. (jokes!)
T - 5mi avg 8:23
F - 7.5mi avg 7:45 including 8x light pickups in the middle
S - AM 11mi including 4x2mi with 2min recoveries in 12:10, 12:02, 11:57, 11:49
PM landscaping/yardwork
S - 7mi shuffle avg 8:44
Total 65 mi, 8hr
Good week.
Just wanted to make sure everyone else was paying attention when they read this the first time.
Damn.
Dayum GT big time week.
RRR 6ft 166
Goals - get healthy, build a huge aerobic base, and kick a$$ this Fall.
Motto of the summer of RRR
“Drink all the beers and run (bike/lift) all the miles”. Sub 6
Summer of RRR week 2
190 miles bike in 6 days
21 miles ran in 5 runs ( 4-4-3-4-6)
4 hours lifting in 4 sessions
Highlights
Sunday -Am Hour Lift 60 mile ride Pm 10 mile ride
Friday - Am 15 ride 45m lift 4mile run 10 mile ride
Sat - Am 5.25 progression (8, 7:30-7:24-6:50-6:24-80 ) finishing w 5:20 pace for a bit felt good.
Lowlights
Wed night drank way to much and are to little and having to work around rainy conditions all week on the bike. I did just get an indoor trainer so that won’t be an issue anymore.
Solid week for me. Upping the miles running slowly. Keeping the biking and lifting steady. Weight topped out at 169 and has been steadily holding and dropping as I lean out a bit. Good week mentally and physically. Having to eat quite a bit and that will increase w more run miles coming.
Cheers to all.
GT dropping big bombs!
W - 0.5 miles
F - 0.5 miles (first time at sub-8:00 pace)
Su - 1 mile (hungover and hot; heart rate soared up into mid 160s despite an 8:48)
Three day, two mile week - yet I'm happy to have been cleared for the third day and for the full mile. Each run of the wrk felt a little worse (today was the only day that was truly uncomfortable at all though), but I see my PT on Monday and Wednesday this week, so hopefully things will fall back into place with some more treatment.
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 12
M: 45 minutes easy
T: 70 minutes with bridge repeats
W: 55 minutes + strength training in the gym
R: 75 minutes with bridge repeats
F: 65 minutes easy + strength training in gym
Sa: 130 minutes w/bridge repeats
Su: 45 minutes easy
Bridge repeats because hey it’s Miami and we have little to no hills around here lol The stuff in the gym was mostly weighted lunges, box jumps, kettlebell work, and med ball work. I really try to focus on functional strength with a reduced load in this second week. Hope everyone has a great week up ahead!
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)
Runn3grl123 87.46% (5K...16:53)
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)
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.
Male 40
PR 5k 18:17 (4/27/19)
S: Rest
M: 11 miles steady 8:12 pace
T: 6 miles 7:33 pace, 6:40 last mile
W: Fleet feet pub run 3 miles 6:45 pace, beers :)
T: 5 miles 8:26 pace
F: rest
S: race 12k+5k double down event; 12K 49:09 6:30 pace, "5k" 6:26 pace, time?
Saturday was my first double type event. The 12k started at 7:30, lead the whole way, kept pace conservative knowing 5k was soon to follow. Weather was 70 with around 100% humidity. Had about 35-40 minutes rest between races, 5k started at 9:00. Temperature was closer to 80 degrees by now, larger crowd for the 5k. Led from the start, followed the police car down the wrong road. 5k ended up being 3.53 miles. They apologized during awards for the cop taking us on the wrong route. "5k" official time ended up being 22:41 @7:18 pace, but was over 3.5 miles.
Male 49yo 6’ 158lbs
Goal: Compete for 50-55 AG podium at Boston 2020
This was my last week of solely easy running. I’ll start slowly layering in 1-2 small things here and there beginning this upcoming week - probably strides and some strength training. We’ll go from there.
All days include pre-run warm-up and post-run foam rolling, plantar massage and light stretching, with some calorie consumption immediately after.
M - 5 easy
T - 4 easy
W - 4 easy
T - 6 easy
F - 6 easy
S - 10 easy
S - 5 easy
40m total.
GT - that’s a killer week! I like the 800 alternations. Keep the momentum!
M35, human-sized
Upcoming (tentative):
5/19 - Capitol Hill Classic 10k
6/1 - Virginia Wine Country Half (race or pace?)
10/13 - Chicago (applied to ADP)
Mo: 8 @ 7:03
Tu: 8 @ 7:33
We: 8 @ 7:03
Th: 8 @ 6:27 (last 4 @ 6:05)
Fr: 8 @ 7:44
Sa: Off
Su: 10 @ 6:39
Total: 50 miles
——————————
Still very much in the process of recovering. I don’t want to underestimate the wear and tear a marathon can put on muscles and connective tissue. Hamstrings were a surprise niggle last week and early this week.
The next two races are just for fun. I’m not going to do any specific training for them.
Sorry for the lack of comments on last week’s thread. Just very busy and tired from work. Don’t want to see the thread falling to page 4!
27 miles this week-all easy. Posterior tib Tendonitis isn’t necessarily getting worse but not getting better either. No fun running injured so I’m going to shut it down for a whole week and cross train at the good ole Y. Grandmas training is officially derailed between these last two weeks and the foreseeable future but I don’t want to do anything stupid. Just wish I’d gotten injured when it was -20 outside, not when it’s 60s and beautiful. Argh. Off to the Y.
I got on the podium in a marathon this morning.
outsiderunner wrote:
I got on the podium in a marathon this morning.
You pop the cork on that bottle of wine yet, then?
Pop them bottles baby!!! Will have a drink for ya later. Congrats.
Thanks, guys...the cork will popped later on.
Got either second or third overall in a small marathon in DC. They are still sorting out the results. I left with the check for third, but the RD may be sending me some extra money, once the results are finalized. The person who was supposedly second never claimed his check, and anyone who was near the front said that I was second overall...that there was no one between me and a Swedish guy, who was apparently doing a tune-up race for an OTQ. After the race, the Swedish guy told me that he will shoot for 2:16 in the future. He ran 2:36 today.
And it was no day for time, that is for sure, The towpath (crushed gravel) was a complete quagmire. It rained steadily the whole way, and heavily in a couple of patches. I ran either 2:48:xx or 2:49:xx. Mud and puddles everywhere. I went down hard at about mile 18. That stung. Got back up and continued running. Mostly scrapes and bruises, thankfully. When I went down I thought I might have broken something. Also got slammed by someone at mile 23. There were both a half and a full going on at the same time.
I will never forget this race. Never. More details to come.
Hey everyone! Still happy about that HM result, but I have a HM next weekend in Switzerland. They say it's fast and the weather seems awesome... Once again I will try to drop the hammer and try to get a PR (if it translates into a 1:29:xx I will be happy as f*ck).
This week was a recoverish one.
Monday: 8k at 5:30 min/km
Tuesday: Rest
Wednesday: 10k at 5:15 min/km
Thursday: 10x30'' with 1' resting. Averaged 3'05 for the fast ones and the last two were 2'59 and 2'58...getting faster legs!
Friday: 10k at 5:30 min/km
Saturday: 5x4' hard with 3' rest. Averaged 3'50 for the faster reps with a shirtless 3'45 last one (SUMMER IS HERE!)
Sunday: 15k at 5:05 min/km
GT- This is a BEAST WEEK...
LH- Try to put some emphasis on strengthening. Use some rubber bands to generate resistance on the ankle and work on the mobility. Also stretch your calves... It worked wonders for me!
OR- Congrats on the podium!
Hey everybody!
M, 43, 5'8, 130s
Currently: Square one
Goal: Square two
Went through a little rough patch with work and family stuff, but working my way back into things. Definitely far from fit, but apparently healthy, so just trying to build back up gradually.
M: 40 easy - park loop plus 4 x strides
T: 40 easy - Fitzgerald Lake trails through the lake loop
W: didn't get a run in
Th: 40 easy - park loop plus 4 x strides
F: 40 easy - Robert's Hill trails around the loop
Sat: 40 easy - park loop plus 4 x strides
Sun: 50 easy - Sawmill Hills trails to the cliff
The week before was pretty similar.
Good to be running again!
Nice running! I was just thinking about whether you had a plan for a another race.
Judging by the few dirt stretches of my trail this morning, I can imagine the towpath was a slopfest. That can be a fast place to run if it’s dry, but today...I’m sure that was memorable.
GT: great stuff and always good for a laugh
OR: $$$
Nothing exciting this week. Ran 4hr 30min in 4 runs and went to the gym twice. Also donated blood.
As a part of my high rolling grad student lifestyle I'm going to be in Philly and Montreal the next two weeks. Never been to either place before so should be fun.
PutiMiudo: thanks for the tips. Have been doing lots of calf, hip and butt strengthening but neglected stretching and band work. I’ll start that up tonight. How long did your recovery take? Did you run through it?
Did 80 min on exercise bike with some “tempo” stuff today. Not a bad workout but I know my arse is going to be screaming tomorrow
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Running for Bowerman Track Club used to be cool now its embarrassing
2024 College Track & Field Open Coaching Positions Discussion