Hey guys and gals. Hope you have had good weeks.
Me: male, 50, 5’6”, 124
goal: progress toward a fall marathon
My week was stagnant in the middle, and then picked up toward the end. My aim right now is to build mileage, get some extra rest (Sunday), and be consistent...and see what happens and how I respond. Will keep Sunday as an off day for a while.
M: 9.13 at 6:36 overall..a good effort...in the rain...6:27, 6:17, 6:03, 0:49
T: 11.25 at 6:28.5 overall...in the hill...felt very good...6:22, 6:15, 6:07, 6:06, 5:50, 1:26
W: 12.5 at 7:01 overall...felt sluggish...6:30, 6:26, 3:04 to finish
T: 10.14 at 7:18 overall...felt very sluggish, but managed a decent last mile...7:23, 7:02, 6:13, 0:51
F: 11.5 at 6:37 overall...felt better...6:23, 6:21, 6:07, 6:07, 3:10
Sat.: 14.13 at 6:44 overall...in the hills...felt very good...humid...6:32, 6:27, 6:22, 6:12, 5:54, 0:47
68 miles
Have a great week, everyone.
Let’s get this Bish cranking.
RRR -36-6ft -high 160s to 170 depending on day.
Next
This week JQ 400 challenge.
May 31st. 2 mile road race
“Just bring it B***h” the ROCK
“Drink all the beer and run(bike/lift) all the miles” THE Sub (MFing) 6
Great week for the R3.
Bike 191 miles
Run 31 miles
Lift 4 hours.
Highlights - Finishing 2 runs w a 71sec Road 1/4 mile Dropped a 5:29 mile (2:50/2:39) to finish my run on Friday on legs that had 191 bike miles in them in six days. 2x Hour long trail runs that were muddy and epic. Finished off many a sixer of natty tall boys.
Lowlights - not really anything, Was a pretty fantastic week.
I thought about upping the run miles this week but didn’t see a need so threw in some fast finishes. W the ease of that 5:29 I’m feeling very confident i can go out and run a 10:4x 2 mile in 2 weeks. Thinking about going out on the young guns shoulders and showing them what the old man can do w 500 to go.
Got the 20 hours of working out I have been looking for and it’s all I thought it would be.
Cheers Gentlemen and Women.
Waiting to commute home and waiting for official results, but something like a 16:54 5K just now! 3rd place and PR by over 30 seconds woohoo! More details and full week later~
Woohoo, JQ! Great result. Congrats. You rocked it!
That is a fine week, RRR. Congrats on the 5:29, biking mileage, and on the fast finishes. Enjoy them. No better feeling than that of a fast finish.
jot quill wrote:
Waiting to commute home and waiting for official results, but something like a 16:54 5K just now! 3rd place and PR by over 30 seconds woohoo! More details and full week later~
Big drop - wow. Another one of those anecdotes about someone popping a big 5k time shortly after a marathon . . .
Sadly, this is a good week for me:
M - 1 mile
W - 2 miles
Sa - 2 miles
Things still aren't quite right, but this is the first week when I thought that I might actually start running somewhat normally again in the near future. Right now, my heart rate is through the roof at 7:30 pace, but I am not going to focus on that at all. Instead, I am focusing on the mechanics of my stride because a PT friend of mine saw me shuffling around at 8:30 pace last week and yelled at me to "lift my legs." Given the long and bouncy nature of my stride normally, that was a pretty clear indicator that I was altering my gait out of fear of discomfort. So right not I am focusing on regaining my normal stride, even if that means my heart rate bounces up into too high of a range for now.
RRR - heck of a week. I will be attempting the JQ 400 this week as well. Probably on Friday. Speaking of...
JQ - Nice result! Sub 17 baby.
Me - 35/ 145
Good week, with good mileage, some good track work. Think I need to up the tempo workouts as I am lacking that strength at the end of races. So that will be a focus for a bit as well.
M - 7 miles at 7:41, included 6x20 sec strides at end
Tu - am - 3 miles; pm - 2 WU, 10x 500, strides, 3 CD (14 total for day). Workout splits were:
500s- 141, 143, 138, 139, 136, 134, 136, 133, 133, 128
W - 6 at 7:43
Th - 2 WU, 4 mile tempo avg 6:01, 2 CD
F - 12.15 at 7:46
S - 6 at 7:33
Su - 5.6 at 7:34, might tack on a few more this afternoon with the stroller.
59+ week total.
Traveling in Seattle this coming week, so we’ll try to keep the ball rolling.
"That which doesn't kill you only makes you stronger until it finally kills you all the way." - Blues Traveler
3 most recent nights sleeping 9-10 hours each (probably have a cold following...)
2 sleepless nights due to toddler's cold
2 delayed flights
1 missed double due to delayed flight
1 mediocre progression run down to 6-flat pace, but at least it was for a few laps around Jamaica Pond again
1 aborted workout turned unstructured fartlek turned aborted unstructured fartlek turned easy run due to finally having a hot day...and maybe lingering cold?
42 miles
Not the quality I wanted this week, not the volume I wanted this week, c'est la vie.
Two to half.
M35, 5’10”, 160
Upcoming:
6/1 - Virginia Wine Country Half (Maybe)
10/13 - Chicago
Mo: AM - 8 @ 7:39; PM -5 easy
Tu: AM - 2x8x30” hills, total 8 @ 7:20; PM - 5 easy
We: 8 @ 7:27
Th: 10 @ 6:14
Fr: 7 easy
Sa: 5 @ 7:52
Su: 10k, 6th in 34:44, 13 total
Total: 69 miles
The 10k was a hoot. A bit warm and humid (73 + 69) and the sun was pretty oppressive. Splits according to my GPS were 5:27, 5:16, 5:10, 5:35, 5:54, 5:44. Miles 2 and especially 3 had a net downhill, but after that the misery kicked in and I just didn’t care enough to dig odeep. Similar to last year, my time was slower than a recent 10k tempo (33:49 back in March lol). Still a good, fun race.
Male 40
S: 10 miles 7:44 pace, then 8x100m strides 11 total
M: 15 miles, 8:30 pace, struggled. 500' elevation gain.
T: rest
W: AM 5 miles 7:54 pace
T: AM 4 miles with Dog 8:03 pace
T: PM 3.5 miles 7:48 pace, then 8x200 meter hill repeats(fast not sprinting), jog recovery, 4 miles total with cool down mile.
F: rest
S: 10 miles easy/progression. avg pace 7:25, 6:48 avg last 2 miles.
52.5 miles, biggest week so far, feeling decent.
Outside runner, solid week.
RRR thats a ton of miles, nice job.
JQ congrats on the PR!
Epic result JQ. I’m interested in the splits! Hope I’m rounding into sub 17 shape by mid June myself.
30 sec PR in a 5k is masssive baby!! Time to pop some bottles. I remember my biggest drop 10 months after I started running from 19:12 to 18:10 in six weeks and it felt amazingly. Enjoy. Volume kills.
M59
5'11" 179 lbs
Training status: Rebuilding
Goal: 15K in August (11 weeks)
May 13-19, 2019
M- 10 mins elliptical; 40 mins treadmill @ 5%
Tu- 15 mins elliptical; 35 mins treadmill @ 5%
W- 5.0 miles @ 8:53/mi
Th- Bike 25.1 miles @ 19.3 mph
Fr- 10.0 miles (trail, untimed)
Sa- off
Su- Bike 26.2 miles @ 19.4 mph
TOTAL: 22.1 MILES
Highest-mileage week since December. I pushed quite hard on Friday's 10-mile run, but probably ran only 9-minute miles (flat trail -- rough footing, but no climbs). Both bike efforts were close to max; I'm not a strong cyclist, and to average faster than 19 mph is a pretty big deal for me. In races (triathlons and TT's), I haven't ridden much faster than 20 mph, even as a younger man.
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 14
M: 45 minutes easy
T: 60 minutes easy
W: 70 minute fartlek
R: 80 minutes easy
F: 95 minutes easy
Sa: 45 minutes easy
Su: 140 minutes including 2 x 30 min steady
Started getting a little out of my comfort zone this week! No rigor mortis or cotton mouth type efforts but a good steady burn to start this higher intensity phase. Looking ahead to Memorial Day and a 1600m time trial I plan to do with my running mates. Have a great week everyone!
Thanks everyone :). Here's the full week and race report!
M24, 125lbs, 5'7"
PRs: 1:16:39 half (Mar19), 2:46:07 full (Apr19), 16:54 5K (May19),
2019 Goals: NYCM, CIM (?), sub 2:40
=== 5/13/19 - 5/19/19: 70 miles ===
> Mon - 8.14 miles
#1 (6:14): 8.14 miles @7:46
> Tue - 13.8 miles
#1 (6:06): 10.68 miles @7:18, 6x1K, 4x200m, 2min jog recovery
3:30, 3:27, 3:30, 3:27, 3:30, 3:24
36, 36, 35, 34
#2 (20:29): 3.12 miles @7:37
> Wed - 12.5 miles
#1 (6:03): 9.39 miles @7:59
#2 (20:12): 3.11 miles @8:22
> Thu - 12.42 miles
#1 (6:04): 9.31 miles @7:39, 12x400m, 90s jog recovery
76 avg
78, 78, 78, 78, 75, 76, 78, 76, 78, 73, 75, 72
#2 (22:13): 3.11 miles @8:38
> Fri - 12.66 miles
#1 (6:11): 9.42 miles @8:18
#2 (17:35): 3.24 miles @8:31
> Sat - 5.4 miles
#1 (7:11): 5.4 miles @8:02 w/ 4 strides
> Sun
#1 (9:00): 5.8 miles, NYCRUNS Governors Island 5K Race
#2 (): Maybe a double later?
> NYCRUNS Governors Island 5K Race Report - 16:54 (5:26/mi)
39 second PR and 3rd place overall!
Km splits: 3:21, 3:22, 3:24, 3:24, 3:23
Mile splits: 5:22, 5:25, 5:32, 5:11 (0.1)
Flat loop course but with some sharp turns, which were a bit sketchy since it started raining right at the start, but otherwise conditions were great for a PR! This race was also a 5K and 10K.
Mile 1
The splits look pretty even but definitely went out the gate too fast! First quarter was more like 5:00 pace. Leading the pack was green shirt guy (ended up taking 1st by over a minute), with black shirt guy and white shirt guy following in pursuit. Myself and the rest of the pack were tailing for about half a mile. Start of the race had a mild hill but that was about all of the elevation. Nothing interesting here, just trying to settle back in after everyone went out quick trying to chase green shirt guy… but he was long gone and wouldn’t be seen again :P.
Mile 2
By the start of mile 2 I started to make my move, and pushed into 2nd, passing black shirt and white shirt guy. Had some foolish surges to see if there was any chance in heck that I could catch 1st, but realized pretty quickly that wasn’t happening. Around halfway through this mile, white shirt guy overtook me again and I tried follow behind.
Mile 3
Was starting to feel it a bit here, so continued to watch the gap between me and white shirt guy grow, when black shirt guy comes up from behind and takes the 3rd position. I did my best to follow the rest of the mile and was thinking about going deep into the well to grab that 3rd place spot. Fortunately (or unfortunately) that motivation kind of evaporated when I saw white shirt guy (2nd position) take the split path to continue on to the 10K… podium secured! At this point, I honestly had no idea where my time was, as I had barely looked at my watch since the first half mile, and was pretty excited to see 16:xx on the clock down the final stretch! Gave a mildly respectable surge to the finish and was very pleased to clock in under 17, with a pretty huge PR!
Overall very pleased with the race, considering it’s only been about a month out from Boston. Looking forward I think I still have more to chip away, as this is still less than my NYC Half performance. I also definitely feel like I could have given more this race, felt good enough after to click off a few sprints/strides during the cooldown. I won’t think about that too much now though… and just learn to be happy with a good day :D.
> Notes
Obviously the big highlight is the 5K PR! That marks 11 weeks since my 17:33 PR. Pretty happy with the speed work during the week; the shorter reps have been giving me some thoughts about my form as they are a great opportunity to have quick feedback on small experimental changes. I have another more casual 5K next week during work (office run woohoo!) so I’ll be just trying to have a decent showing, but I’m not expecting to be breaking any records or anything. Otherwise, next races I’m officially signed up for are a 400M (lol) on 6/11 and a 10K one month out!
Pretty stoked to have this whole JQ 400M becoming a real thing... I'll chip in and keep track of all participating :). May avoidance of injuries be ever in our favor!
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)
darkwave 84.23% (10 miler...1:02:28)
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)
Sub 6:00 82.41% (5K...16:01)
Allen 82.39% (5K...19:13)
pewow 82.14% (1 mi...4:31)
Bruin1996 81.53% (HM...1:15:59)
HHH 81.06% (HM...1:13:10)
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)
dirtroadSC 75.02% (5K...18:17)
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.
Female, 45, 5'4", 106
PRs 5:25/18:51/38:56/1:02:28/1:24:22/2:57:42
Goal races: Garry Bjorklund Half - plus some fast 5Ks tbd.
Goal times: 18:30 for 5K, 1:23:xx for half
Last week: 61 miles, 2:40 of pool-running, and 2000 yards of swimming
M: yoga and 80 minutes of pool-running.
T: 12 miles, including a track workout of 1600, 4x800 in 6:02, 2:56, 2:56, 2:56, 2:51 (recovery of just under 5:00 after the 1600; all other recoveries just over 2:30). Also leg strengthwork and 1000 yards recovery swimming.
W: 8 miles very easy (8:52), drills/strides, yoga, and 4 miles very easy (8:55)
Th: Upper body weights/core and 80 minutes of pool-running.
F: 12 miles, including a tempo on the track of a bit over 3 miles in 20:15 (intended 4 miles, did 6:26/6:22/6:26/1:01 before bailing). Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10 miles very easy (8:53), drills, strides, and upper body weights/core.
Su: 15 miles - first 4 averaging 8:39; next 4 averaging 7:23; last 6 averaging 6:57, and then a cool-down of a bit less than a mile. Followed with leg strengthwork and 500 yards recovery swimming.
I hate dropping out of workouts, but I was working way too hard during Friday's tempo, and that was my cue to pull the plug. Sometimes, if I haven't raced in a while, then I'll finish the workout just to practice hanging tough when things go south. But...I've raced plenty recently, so I really didn't need another race effort, while I clearly needed some extra recovery.
Slept 9 hours Friday night, and that made a big difference. Sunday's long run went pretty well. In all honestly I think my average pace was closer to the low 6:50s - I lost Garmin signal for a bit under a freeway (the Whitehurst) and had a very slow mile as a result. My splits for the last 6 marathon effort miles were 6:55/6:55/7:02*/7:10**/6:53/6:47 (* - had to dodge crowds from a regatta; ** - lost signal under freeway). But...regardless of pace, it was the right effort. It was the first warm and humid long run of the year, so I was pretty happy with it.
Sub 6:00 wrote:
M35, 5’10”, 160
Upcoming:
6/1 - Virginia Wine Country Half (Maybe)
10/13 - Chicago
Mo: AM - 8 @ 7:39; PM -5 easy
Tu: AM - 2x8x30” hills, total 8 @ 7:20; PM - 5 easy
We: 8 @ 7:27
Th: 10 @ 6:14
Fr: 7 easy
Sa: 5 @ 7:52
Su: 10k, 6th in 34:44, 13 total
Total: 69 miles
The 10k was a hoot. A bit warm and humid (73 + 69) and the sun was pretty oppressive. Splits according to my GPS were 5:27, 5:16, 5:10, 5:35, 5:54, 5:44. Miles 2 and especially 3 had a net downhill, but after that the misery kicked in and I just didn’t care enough to dig odeep. Similar to last year, my time was slower than a recent 10k tempo (33:49 back in March lol). Still a good, fun race.
Looks like you finished about 10 seconds behind a former college teammate of mine. Small world!
M, 43, 5'8, 130s
Goal: Get healthy, get fit, get back into racing
Bump in the road for me this week. Couple of decent days followed by a really nasty flare-up of PF in my right foot. This has been something that pops up every so often, but this time it popped me quicker and harder than I can ever remember it doing. Could barely put weight on the foot Wednesday, marginally better Thursday, and then gradually receding back to garden-variety PF since then.
I suspect that tightness in the calf is a big part of the problem. Massaging the calf, wearing shoes all the time, and taping the front of the heel/back of the arch all seem to be helpful (especially taping the heel). Have learned not to rush this one, so hope to get back to functional bipedalism this week and work from there.
Congrats to jotquill on the PR! Breaking 17:00 is a great landmark, and racing on Governors Island sounds like a blast.
Have a great week everybody!
Some comments:
outsiderunner - I like the idea of building some rest into your cycle.
runrincerepeat - yay on the great week. I like your 2 mile plan!
jot quill - congrats on a great race -you're on a roll! I am amused by your description of people by shirts (I do the same). BTW, I'm racing a road mile on Memorial Day, so I'll count my fastest 400m from that as my entry in the 400m comp. (this is not handicapping me, as I think I can run a faster 400m at the end of a race than I can standalone...)
smoove - always a conundrum - that debate between keeping stuff slow but not sacrificing form. My unsolicited suggestion - perhaps do run-walk, so that you can keep your good form while running, but not let the HR get too high? My worry about the HR getting too high is that it can elevate your cortisol levels, which will then counteract the healing your body still needs to do. Better explanation here:
https://www.irunfar.com/2014/01/metabolic-concepts-in-return-to-running.html
As he writes: "when a healing runner exercises at a high-enough intensity to burn predominantly sugar, the result is more than mechanical stress: they inadvertently flood their system with inflammatory, tissue-weakening chemicals. These chemicals attack the healing tissue (and often the sensitized nerve tissues around the injury). The result is ongoing pain and poor tissue healing. "
LancRunner - nice week - enjoy Seattle!
Gordon Tremesko - sorry about the tough week.
Sub 6:00 - I wondered how that race went for you - it seems like everyone always runs slow on that course. And yes, I noted that sun this morning. We're not used to it right now!
dirtroadSC - nice mileage!
Allen1959 - we have a good 50+ masters guy on my team who cycles as much or more than he runs. It works very well for him. (and he is a beast on uphill runs)
Tall Dark Roast - good steady burn is good! I like that way of describing things.