"I decided that if this was a jungle we were playing in, then it's better to be a lion than a Lamb." -Johnny Giles
Starting 10 weeks to the Indy Insanity
M - 6mi
T - 10mi AM -- 3mi PM
W - 14mi AM -- 3mi PM
(I front loaded this week a bit because I knew I had hectic weekend plans, so I hit a 'rolling 7 day total' of 80 miles today. Previous high was 71.)
T - 10mi
F - 9mi including 6x500m with 2:00 jogs, then 3:00 rest, then 7x300m with 2:00 walks. (1:41, 1:39, 1:38, 1:38, 1:36, 1:39) and (53, 54, 52, 52, 52, 52, 52).
Planned 6x300m but apparently I lost count. Also planned 5k pace for first half and mile pace for second, but it's hard to remember to turn the watch's night light on when you start a workout at 4:40AM, so I was running blind for pace. I do NOT believe I would actually be in 16:25 or 4:41 shape if I hopped in a race today, so I guess I was feeling frisky.
S - off
S - 7mi including '4 mile tempo'.
In way up northern Vermont right now. Thought I'd get some rollers to play with but actually the one road I had to run on that wasn't a mud pit just went straight uphill until I turned around. Trying to tempo while also trying to not kill myself on the wet downhill was too sketchy for my tastes. Probably got something good out of this morning but I wish I would have known the conditions a little better and just woken up earlier to make time for a longer run instead of the tempo.
Total - 62 miles
Between my June 3 half marathon and returning from Iceland on August 20 I averaged about 20mpw and my highest week on the year was 65 miles. Since returning, I'm at a rate of 68mpw...Kinda waiting for the other shoe to drop but feeling good right now so guess I'll just try to keep it rolling (famous last words?).
RRR aka R3
6ft 168-170. A guy.
Goal Race Indy HM
Next up a 5k on Saturday
Current shoe lineup
Main rotation
Adidas Tempo
Adidas Boston
Peg Turbo
Vapor Fly and Streak for Racing
Sun - 15 (8E+7steady)
Mon - 6
Tue - 10
Wed - 9 including 4 miles of 2/2 on off and 1mile of 1/1 on off. Averaged 6:3x for the quality 5 miles
Thurs - 10
Fri - 8
Sat - 12 including 4x1000T on road w 90s rest. Over heated so ran a couple E miles. Then a couple miles of fartlek at Threshold paces. Then a mile of 30s on 30s float (5:2x-6:2x ons and offs) and a mile jog.
Total 70 miles running
50 ish biking
Couple lifting sessions.
Some decent volume finally and a couple workouts that I scaled for the heat. Average all week here was 90/70 and muggggy. Looks like a couple more weeks of that so I am going to shake up my training and do more short fast R Type intervals now and instead of later in the cycle like I planned. Threshold paces for extended periods tend to overheat me but short fast intervals w good rest are better. It has been nice only turning on watch for Q sessions and not daily runs. Legs feeling very prime.
Anyways. Solid week to get rolling a bit towards Indy. Ready for some cool air.
Classic. Now GT and RRR are even racing with their posts...
Male, 41, 5’11”, mid to high 170s
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goal race: California International Marathon (12/8/19)
Goal time: TBD
M - 6.4km (5:23). HR 145. Very easy after Sunday’s hilly long run.
T - 17.8km (5:03). HR 144. Including 4 x (1km each at marathon effort / tempo effort / easy). Averaged 4:19/3:57/5:17 for the segments (~6:57/6:22/8:30 mile pace).
W - Rest
Th - 4km (6:14). HR 127. Had zero energy. Couldn’t even keep up with Mrs. Stone for her warmup. Bagged the run and went back to bed.
F - Rest
Sa - Rest
Su - 11.7km (5:07). HR 144. Paced Mrs. Stone’s workout. 15:00 easy, 15 x (1:00 on / 1:00 off), 15:00 easy. Averaged 4:37/km (7:25/mi) for the 30:00.
Weekly Total: 40 km
Year to Date: 1980 km
Just one of those weeks. After a decent light session on Tuesday, I just didn’t have any real energy for the next four days. I actually felt like I could have fallen asleep while running on Thursday.
But the down time did also allow some minor niggles to go away, and I bounced back with a great run with Mrs. Stone today to close things out. Mentally and physically recharged for next week.
Hope everyone else had a great week.
M49 191 again. Let my guard down on my diet. It was tasty. I'll be back at it this week.
M 5.25, 18x200 all at a quick aerobic pace Biked 12 very easy
T 6.25 2 on 1 off a little slower tried going easy if there is such a thing for the shape I am in
W 4.2 30off Same as Tuesday. I was going to do more but, I had to get to the store to get my son new shoes. Priorities.
T 1.5 went very easy left calve was really tight.
F 3 jogged, probably a waste of time
S 5 2min on 1 min off easy.
S ? Dependent on when I get home from work.
Totals 25.2 run 12 bike. not a bad week, need to bike more to keep things loose. I'm going to try staying around 25 miles for another 3 weeks. Jump up to 40-50 mpw in October. Calves were sore for 3 days which was annoying. Was able to add in a few miles of continuous running while holding decent form at a slower pace. Knees were slightly sore but came around.
M 18x150, 18x200
W 90 sec on/ 30 off
Mrs. Stone’s week:
Female, 44, 5’6”, not allowed to divulge weight (but she’s obviously fit)
PRs: 21:20 (2017, 2019), 1:36:43 (2019), 3:31:40 (2019)
Next race: Philadelphia Rock ‘n’ Roll HM (9/15/19)
Goal time: 1:35:xx
Goal race: California International Marathon (12/8/19)
Goal time: sub 3:25:00
M - 10 miles (9:27)
T - 6 miles (9:08). Last 3 miles 8:30->7:59.
W - 10.3 miles (9:16). Included pacing her slower friend’s 6 mile MP tempo (8:47).
Th - 10 miles (8:21). Including 6 x 1 mile off 1:00 walk recoveries. Averaged 7:07 on the miles. One of her best solo workouts ever.
F - 4 miles (9:15)
Sa - 10 miles (10:05)
Su - 7.3 miles (8:16). 15:00 easy, 15 x (1:00 on / 1:00 off), 15:00 easy. 7:25/mi overall for the 30:00. Hands down the best fartlek she has ever run.
Weekly Total: 57.6 miles
Year to Date: 1,726 miles
And Mrs. Stone had the opposite week...
With a week to go to until her HM, she put in two of the best workouts of her life. Thursday’s cruise intervals gave her the psychological confidence that she can now hold 7:15/mi for a HM.
Today’s fartlek...wow. My experience has always been that it is incredibly challenging to average overall faster than one’s marathon pace for a 1:00 to 1:00 fartlek lasting 30 minutes or greater. I don’t think she is anywhere near ready to crack 3:15 for a marathon, but like GT experienced earlier in the week, she had one frisky day today.
Let’s just hope she gets a good/great day for running next Sunday.
Male, 15
PR's - 16:17, 34:38
M:
Planned rest
T:
AM-2x300m, 3x200m, 6x100m
PM- 5km
W:
AM-2x15min, 3mins rest (3:29/km, 3:33/km)
PM-5km
T: 8km
!!Dengue!!
Caught the dengue virus! Was feeling terrible for the first few days, but started feeling better today. Must have gotten bitten around last Saturday, because I was feeling off the whole week, seen even in the Wed workout, where I was pushing too hard for the pace output. Oh well...
let’s go...
m38, 9 weeks to 2:29 at Indy Monumental
*m- AM- very hilly 5k- 16:11, 74/66 cloudy PM- 5.5
t- 10.5
*w- AM- 10k tempo in 34:31 (5:33 pace). kind of warm/sticky. on the road PM- 4.5
th- 10.5/5
f- 8.5/4.5
*s- 30k steady at 5:52 pace, good conditions
su- 10/5
105
comments soon, stay legendary
4:38 on 5th Ave! I believe darkwave crushed her goal as well :)
3283823: Wow, best wishes for a quick recovery. How bad is that? Cuz it sounds bad. I've heard of it, but don't know specifics.
M, 31, 6'1" 155-160
M. 8.5 with 5x Irish Hills
T. off
W. am 4.5 easy/ pm 6.7 easy inc. 5 strides
Th. afternoon 6.4 with 6x XC Hills/ evening 3 easy
F. 5.1 easy
S. 9 easy
S. 14 with 2.5 up-tempo
Total 57.2
Well, I started doing Lydiard hill circuits this week. By Friday I regretted this decision and briefly pondered giving up running for mini-golf or darts or something. Monday was long hills behind my high school on a paved bike path and sidewalks. Two different hills, both 1200 meters long with the last 500 or so at a 7 percent grade. Did my best attempt at Lydiard's bouncy method up 4 times, then did one rep with normal stride working hard. Worked light, quick turnover for about the middle half of the descent.
Thursday was a shorter, steeper grass and dirt hill about 150 meters. Bounced up, jogged ~150 m at the top, quick and light down, a little jogging and 2 strides at the bottom.
Sunday long run with tempo was 6 miles easy, then 6:09, 5:57, 0.5 @ 5:47 then easy.
Now that I know what to expect, I am going to like doing these hills for a couple weeks. Seemed to hit a sweet spot of mental effort where I was really enjoying the fight.
jot quill wrote:
4:38 on 5th Ave! I believe darkwave crushed her goal as well :)
Boom. So basically just what that workout you did predicted! Well done.
jot quill wrote:
4:38 on 5th Ave! I believe darkwave crushed her goal as well :)
Great running! Exactly what I/we had you pegged for. Looking forward to Darkwave’s results. A beautiful morning for racing.
Belated congrats to RunnerSam for the 5k last week. Lots of great racing and training happening this time of year.
Nice week, Mrs. Stone! Keep up the great work.
Me: 50, male, 5’6”, skinny
Goal: Richmond Marathon, Nov. 16
M: AM: 2.25 at 7:50 overall...not feeling well and had to stop...then later, 7.25 at 7:30 overall...very hot/humid
T: 12.5 miles at 7:35 overall
W: 12.13 at 6:37.6 overall...3/7/2 workout...7-mile MP tempo...6:11, 6:09, 6:05, 6:05, 6:02, 6:00, 6:00...felt very good
T: 12.5 at 7:36 overall...felt good
F: 10.5 at 7:34 overall...felt good
Sat.: 17.75 at 7:04 overall...LR with fartlek workout...2 blocks of 10 x 1:00/1:00 on/off...felt SUPER
Sun.: 6.5 at 7:38 overall...nice weather, easy running
81 miles
Very much looking forward to fall weather and the marathon. Have a great week, everyone!
jot quill wrote:
4:38 on 5th Ave! I believe darkwave crushed her goal as well :)
You ROCK!!! JQ takin’ it to da house!
M35, 5’10”, under 160
2019 bests:
5k - 16:01
Boston- 2:30:21
Upcoming:
9/21 - 5k and/or 10k (?)
9/29 - Half (?)
10/6 - Road mile or 5k
10/13 - Chicago (5 weeks)
“After Labor Day, the ice cream trucks play Christmas tunes.”
Mo: 18 @ 7:04 (planned 20, straining to hit 7:00s, 77 + 70 with some sun)
Tu: AM - 10 @ 7:42; PM - 5 @ 7:58
We: 10 x 1k @ 3:18.0 w 200 (1’) jog, 13 total*
Th: AM - 10 @ 7:24; PM - 5 @ 7:54
Fr: AM - 10 @ 7:34; PM - 5 @ 8:12
Sa: 4E (7:22), Track T + 4M + T + 4M + T, 3E (9:10). 18 total.**
Su: 10 @ 8:28
Total: 104 miles
*74 + 70, breezy, cloudy the first half then a bit sunny. Reps: 3:17.7, 3:16.4, 3:19.3, 3:18.5, 3:19.3, 3:18.1, 3:18.1, 3:19.1, 3:17.4, 3:16.3.
**Splits 5:26, 5:44, 5:42, 5:42, 5:44, 5:22, 5:42, 5:42, 5:44, 5:44, 5:14. Overall 5:37/1600. Got going a bit late but nice weather: sunny 66 + 60 to 71 + 60. Planned 20, but didn’t see the point in shuffling 2 more in my cool down. The steady parts were more mentally challenging; the hard miles I could just push.
Hi all- 5:26 by my watch - haven't seen the official results yet. I think I was 5th or 6th in my women's 40-49 heat (a few women ahead of me, but I couldn't count how many). Jenn Rhines was in my heat and won it - kinda cool.
Happy with it - Garmin autolap splits were 81/85/80/80 (the 85 is the uphill quarter).
I'm a bit rushed - one of my cats is sick and has been at the vet hospital since yesterday morning (she should hopefully be alright - just needs some supportive care while she fights off what is most likely a virus). I debated whether to go up to NYC yesterday, but decided to go since she was in good hands and it really didn't make a difference where I physically was as long as I was available by phone. But I bolted right after my race and caught the 9:05 train back to DC, so I can visit her today (currently on the train leaving Philly). She's doing OK, but she's apparently scared, so I want to visit her today.
All of which is a way of saying: a) Jot Quill - I'm really sorry I couldn't hang around and cheer for you; b) I'm not going to post my week yet, since I am hoping to get some cool-down miles in this afternoon.
jot quill wrote:
4:38 on 5th Ave! I believe darkwave crushed her goal as well :)
Congrats! Excited to hear splits.
M 31 5’10/155-160
PBs: 4:24 (way back when), 1:24/3:05 debuts
Goal: BQ at Bay State Marathon
My week was solid, but my legs are absolutely thrashed from yesterday.
M: 5.6 miles easy @ 8:00 on treadmill
T: 1.9 mile warmup, workout was 4x mile with 80 second rest at 15K pace (yeah bout that ha). My pacing was all over the pace of course: 6:17 (Cool), 6:00 (oops), 5:56 (double oops), 6:10 easing down (better). 1.3 mile cool down. I was really not trying to push the middle ones, but just felt loose I suppose. Last one definitely was a struggle to recover from, so I overcooked it a bit I’ll posit. Total: 7.4 miles
W: OFF
TH: 6.3 mi @ 7:29 easy in the park
FR: 6.2 mile @8:05 on treadmill. Super easy especially because I woke up feeling like a cold was coming. Wanted to make sure I didn’t strain my system at all.
SA: Slept in, as opposed to getting best weather of the day (Felt not humid in NYC yesterday and actually pleasant even at 1pm). My Nike app has me at 20.2 @7:04. Not so sure because it has me absolutely blazing the last 3 miles. Makes some sense maybe as it was packed with tourists at Columbus Circle so I got an artificial rest early in the 19th mile. I know the first 6 miles or so were accurate, and I was definitely cooking at the end, so it’s within the realm.
Still 6:15 or faster the last 3 feels toasty. Legs feel absolutely awful today, though so who knows!
SU: Gonna do 6 very easy and watch football on the treadmill.
TOTAL: 51.7 miles. 4x mile workout way better than my first weather-impacted shot at it. Long run potentially my best ever too. Gonna take this next week easy!
And...official time is 5:25. According to this age grading calculator (
http://www.howardgrubb.co.uk/athletics/wmalookup15.html
)
that's an 86.49 age graded, so I guess that's my new entry on the leaderboard.
Gordon Tremeshko wrote:
"I decided that if this was a jungle we were playing in, then it's better to be a lion than a Lamb. Johnny Giles
At first I just figured the capitalized L was a voice-texted typo. Very clever, my friend.