Male, 41, 5’11”, mid 170s
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goal race: California International Marathon (12/8/19)
Goal time: TBD
Starting 12 weeks out from CIM
“‘Begin at the beginning,’ the King said, very gravely, ‘and go on till you come to the end: then stop.’” - Lewis Carroll, Alice in Wonderland
I am logging my training in miles again so that the imperially inclined don’t have to struggle with the math anymore. And I no longer have to hide how slow I am in kms.
I have really gotta start building, although I know that I do still have time. I am encouraged by the paces that are starting to come, I just need to find a way to get in much greater volume.
M - 7 miles. Including 12 x 400m off 1:00 walk recoveries. :77/average. Roads.
T - 6 miles
W - Rest
Th - 9 miles. Including 5 mile MP tempo. 6:24/mile average. Felt like marathon effort mechanically, but more like 25-30km effort aerobically.
F - 5 miles
Sa - 15 miles. 75%->100% MP. 8:25->6:19/mile. A “full” progression, aka a “true” progression. With trace elements of “flyer” status.
Su - 10 miles
Weekly Total: 52 miles
Year to Date: 1,320 miles
Hope everyone else had a great week.
m38, 7 weeks until 2:29@ Indy Monumental
*m- AM- 8 x 1k avg. 3:17, 2’ recovery + 4 x 200 in :34 PM- 5
t- 10/4.5
*w- AM- 4 x 2, 2:30 rec (10:53, 10:48, 10:52, 10:40). PM- 4.5
th- 9
*f- 35k- 15k easy (6:58 avg), then last 20k at 5:43 pace
s- 10/5
su- 10/4.5
110
sub6- good racing
OR- hope the hamstring is on the up and up
Napper- i always follow your training with interest. i think you’re set for sub 2:40 and i agree with your pacing approach. for me personally, that 15-16@mp in training is a decent indicator of potential fitness on race day (if the things go well). i know some athletes who find that to be too far, but i think it depends on the runner. great training block and looking forward to your result.
AJ- hammer time approaches
Stone- it’s my understanding that a “true flyer-full progression” must average sub 6:30 and finish sub 6. Although I defer to OR for final ratification. Good effort nonetheless
"Independent, athletic. I been sweating, doing calisthenics. Booty vicious, mind your business. I been working, working on my fitness." - Melissa Jefferson
Starting 8 weeks to the Circle City Skirmish
M - 6mi
T - 11mi AM including 2x2k, 1600, 2x1200 with 400m jogs, then 4x200 (7:05, 7:04, 5:43, 4:18, 4:12, then 35.8, 35.5, 35.4, 35.3) -- 5mi PM
I think this is the third time I've tried to run 4x2k this year and I've flamed out and adjusted all 3 times. Think I'd learn something about being overambitious eventually. Better luck next time.
W - 6mi
T - 10.5mi AM including 3x2mi with 2min recoveries (12:31, 11:54, 11:51). Classic 'GT's warmed up poorly and is still asleep for the first rep' situation I guess. -- 8mi PM
F - 10mi
S - 12.6mi including 4xstepping stone miles averaging (7:13, 6:40, 6:15) continuously* with unfortunate positive splits.
(*Not actually fully continuous because I stopped for a drink after 6mi and stopped after 7mi to stretch out a groin muscle that had tightened up during my drink stop.)
Very nearly a total yard sale but glad I didn't quit on it. Probably would have benifitted from more than just the one 10mi day between this and my highest volume day since the last Chicago marathon, but I felt ok Friday and this made more sense to me for next week's plans.
S - 6mi
Total - 75mi in a little under 10:20. New high score (calendar week division).
“As iron sharpens iron,
so one person sharpens another.” - The Good Book
RRR 6ft 163-164 36(feel 22!)
Solid week.
Sunday - 8/4
Monday - 8/4
Tuesday - 8 (shoulda doubled). Weights in PM
Wednesday - 9.5 including 2x2mile (5:55-5:50 3mins 5:55-5:50) PM 4.5
Thursday - 10/4
Friday - 9/4 + Lifting
Saturday - 11 as 3E+4T+1E+2Fartlek+1E
4T @ 6:10 Fartlek @V02 max
PM 3
Totals 87 run
50ish Bike and 2x45mins hard lifting
Solid week. The 2x2s felt good. Probably shoulda went a bit slower and went 3x2 but felt good to stretch out the sticks. Saturday was a solid workout as well. Low 160s HR and good 4x4 breathing on the tempo portion. The Fartlek I did by feel but hard. Nothing to arduous mostly just mileage.
When mileage stabilizes (100ish?) May add in more recovery biking. The 20-30 min easy spins after my morning runs are insanely effective in aiding recovery.
Slave to the Grind.
49m 190ish still
M 6.2 on my long hill loop. 9.39 pace. Beginning to enjoy hills again. I need to strengthen my stride and hills work wonders. I have and abundance to choose from. Still looking for a long decline to stride down.
T 7 mile brisk walk. My HR is still very poor so nothing is easy in that category. Could of biked but wanted more time on feet.
W 5.6m 8*200 in 45 last in 42. 6*300 in 75. Pushed a little harder on these working on form. Was happy with the workout. Legs were turning over well.
T 5.8m run/walk ran it kinda like a fartlek. No set intervals.
F 5.2m run/walk again. 4/1 felt pretty decent. Didn't need the walks but I'd rather run at a faster pace with walks then let form break down.
S 4m jogging. Knees and left ankle semi stiff or sore. No worries though.
S 6m planned very easy. I have a cold so I'm just going to get the miles in and then rest. May go watch the local race.
Totals 32.8 good week for me. Walked another 12.
Mrs. Stone’s week:
Female, 44, 5’6”
PRs: 21:20 (2017, 2019), 1:36:43 (2019), 3:31:40 (2019)
Goal race: California International Marathon (12/8/19)
Goal time: sub 3:25:00
Starting 12 weeks out from CIM
M - Rest
T - 6 miles
W - 10 miles. Pacing her slower friend’s workout. Including 3 x 2 miles (8:23/avg) off 3:00 recovery jogs.
Th - 5+ miles.
F - 16 miles. 12 miles easy (8:54/avg), into 4 miles MP - :10 to :15/mile (7:38/avg).
Sa - 13 miles. Pacing her slower friend’s workout. 4 miles/3miles/2 miles/1 mile with 1 mile recovery jogs. 9:04/9:03/8:54/8:29.
Su - 5+ miles.
Weekly Total: 55.5 miles
Year to Date: 1,829 miles
Mostly easy running after last weekend’s HM. Friday’s long run was solo and with a faster than anticipated close. Big girl workouts starting this coming week...
Good morning!
M25, 128lbs, 5'7"
PRs: 4:38 mile, 16:50 5K, 34:58 10K, 1:16:39 HM, 2:46:07 M
2019 Goals: NYCM, CIM (alternative/backup), sub 2:40
=== 9/16/19 - 9/22/19: 101.1 miles ===
> Mon - 17.05 miles
#1 (5:48): 12.03 miles @8:05
#2 (11:04): 5.02 miles @7:52
> Tue - 17.73 miles
#1 (5:49): 12.71 miles @6:49, 10x(3’ on, 1’ jog), 4x(30” on, 90” jog)
5:25, 4:37 avg
5:31, 5:34, 5:33, 5:30, 5:29, 5:23, 5:23, 5:23, 5:22, 5:08
4:43, 4:33, 4:35, 4:38
#2 (10:58): 5.02 miles @7:55
> Wed - 15.11 miles
#1 (5:48): 10.09 miles @8:15
#2 (10:58): 5.02 miles @7:58
> Thu - 16.19 miles
#1 (5:50): 11.16 miles @6:56, 20x(1’ on, 1’ jog)
5:02 avg
5:22, 5:10, 5:09, 5:14, 5:04, 5:01, 5:04, 5:03, 5:00, 5:01, 4:59, 4:57, 5:01, 5:06, 5:03, 5:04, 4:53, 4:56, 4:56, 4:38
#2 (11:00): 5.03 miles @7:59
> Fri - 12.10 miles
#1 (5:48): 8.08 miles @8:26
#2 (11:09): 3.02 miles @6:37, 1mi @5:54
> Sat - 20.05 miles
#1 (6:20): 20.05 miles @6:50, rolling 1200 ft gain, progress down to 6:00
> Sun - 3.91 miles
#1 (6:56): 3.91 miles @8:13, w/ 6x hill sprints
> Notes
Hit the big 3000 miles YTD! Overall good week, took to shorter intervals (3’ and 1’) and felt great overall. Compared to the previous times I did this week’s workouts, there’s definitely been significant improvement so that’s encouraging.
10x3’ at 5:25 avg vs 1.5 months ago 8x3’ at 5:36 avg
20x1’ at 5:02 avg vs 2.5 months ago 20x1’ at 5:13 avg
I would say effort and control this week was better as well, on top of being run on higher mileage. 1.5 months to go for NYC!
Male, 43, 5’10”, 140 lbs
Goal- 3:05 on 11/24
Plan - Daniels Marathon Plan A, switching to Q2 now
S-7E @8:30
M- 14, with 7E, 6x 6 minutes T, w/1 minute rest, 2E
T-6 @8:45
W-9 @8:30
Th-6 @8:30 w 6x100
F-16 w/12 MP @7:02 **
Sat - Rest
Total - 58 miles, 16 beers
* Tempo paces @6:40, if I went even 5 seconds too fast, I would immediately go anaerobic, it was crazy. But, I am enjoying new, faster tempo pace.
** Best MP run ever by about 10 seconds. Not sure if it was just a good day, strides the day before, or all the the Daniels tempo work bearing fruit at 10 seconds faster than historical, but really surprised.
Good luck to everyone.
Oh yes.
M, 22, 5'8/168#
Ran a lot (for me) in terms of time on my feet this week, but not a ton of mileage - spent most of it on very, very up and down single track (my favorite kind of running). Most days were just a very slow start @ 9min/mi until I felt loosened up, then 7.5-8.5min/mi for the remainder.
M - 8.3ez/70min trails + 45min weights (should've gone 10 today but it didn't happen - was wiped from not sleeping well)
T - 10.3mi road/75min - Included 3x10x(20sec FAST/40sec easy) with 2min between sets. Only road run of the week to keep some turnover while I build my mileage/time afoot.
W - 75min indoor ride with 4x(10x30sec @ VO2 effort or higher/30sec easy) on 2min between sets. Legs continue to shock me on the bike...only riding 2x/week but power numbers are great.
TH - 10.5mi trails/84min all easy + 4x12sec hill sprints at the end
F - 10.1mi trails/82min all easy + drills + 45min weights
S - 10.4mi trails/83min all easy + 4x20sec fast strides on a slight uphill
S - Planning on ~2h on the bike with some steady state and somewhere between 4-6mi of shakeout running.
Total: ~7h of running/54mi, 3h15min cycling, 90min lifting for about 12h of total training.
Honestly, this comeback with running/endurance sports might lead me even more to the trails than it did the first time...I loved trail running when I was a triathlete and dabbled a little with some trails HMs and 10k races..could see that being a primary focus for me this time around (and obviously chase some road PRs for 10mi + as well). I handle hills well (I think cycling helps a lot and it's given me tree trunks for legs) and I love the technical footing.
SC: Nice progression on Saturday. Good to build from.
slo: Man that's a monster week.
GT: Those workouts are great under the load of a new high total.
rrr: Really ramping up now, really solid.
Pappy: Looks like the miles are coming up, very nice. Must be getting stronger if the hills are becoming enjoyable.
Mrs S: That Friday/Saturday combo is a nice big building block.
jq: Aside from the intervals, that long run on hills looks really strong too.
Niceguy: Solid, that is a nice surprise. Daniels must be working out for you.
rucker: I bet you would crush it on trails with all that strength and cross training. Its definitely a different story than the road.
M, 31, 6'1" 160
M. 4.1 w/ 6x XC hill at race effort, ankle explosion
T. --
W. --
Th. --
F. --
S. --
S. 2.5 cautiously
After the first of two planned hill sets on Monday, I rolled my left ankle on a short section of trail that I have run literally hundreds of times. Daggum black walnuts! Heard it crack. Got ice on it within half an hour. Pretty bad for about a day and half, but now there is no pain on walking, a minor dull soreness during 2.5 miles today and no pain after the run. Will proceed with extreme care: no more trails.
R.I.C.E. and ibuprofen has been the name of the game this week. Elevation really helped the most: five minutes with the foot way up produced an immediate noticeable improvement.
Still hoping to make the HM on 10/13. IF the ankle comes along, I plan to ramp back up and get in one or two tempo OR long runs, but mostly just get the engine firing again. Compared to my April HM (1:24), I have done significantly longer average weeks, a longer max week, faster 5ks races, longer long runs with quality and 2.5 weeks of hill training. Probably going for sub-1:20, pending further evaluation this week.
Pappy - I like it. Well done.
Stone - glad to see you back at it. Really glad you switched from Km to miles. Hope the knee is holding up on those flyers.
Slo - beastly
GT/RRR - you fellas are both looking strong and I love the workouts. TLTs? Stepping stones? Good stuff.
Smoove - is foot update?
Ouch sorry on the ankle.
My week as I’m slowly but surely getting through this cold. 4 weeks from today is my bid for that BQ.
M31, 5’10/160
1:24 (18)/3:05 (19)
M: 5.4 miles easy in Orlando (hot!), day after 20 miles on my feet
T: OFF
W: 6.3 easy
TH: 6 steady
FR: 6 steady
SA: 21 @ 7:09 (7:44 first mile, then between 6:50-7:10 for rest). Felt good and this time planned it out so I got a nice continuous 4 miles to close out the run.
SU: 6 very easy to come this evening
T:50 miles, no workouts as I try to get through a cold.
I get over colds verrry slowly. I felt bad beginning of the week. I’ve gotten the cough/throat part out, but now have runny nose. Positive is I hit the long run great and felt fine. Negative is I’m not out the woods yet. Thankfully have 4 weeks, and before last marathon I still had tail end of cold 2 weeks before the race. We’ll see if a Thursday workout is possible but otherwise I’ll just do my last lengthy long run next Saturday and then start cracking on the taper.
“You are about to embark upon the Great Crusade, toward which we have striven these many months.“ — Gen. Dwight D. Eisenhower, June 6, 1944
1 week until Berlin
M39, 6-6, 181
M 8.1
T 15 w 8 miles continuous around MP run as 2M-4H-2M: (6:12, 6:09) (5:59, 6:00, 5:56, 5:52) (6:05, 5:48).
W 8.3
Th 8.2
F 10.1 - hello autumn
S 14.2 semi-flyer, half progression (7:30 down to 6:20 for the last several, 6:53 avg)
S - 6.1 easy
Total: 70 miles
Tuesday’s workout is one I’ve done several times two weeks out. Results compare favorably with last year before Chicago (my PR) in similar conditions. Felt really relaxed. Yesterday I found it very difficult to refrain from going hog wild / full progression in the cool temps.
slo - Thanks very much, my friend. The hammy felt a bit better this morning. It seems to improve day by day, as long as I do not go too fast.
RRR - That is a very solid week. Bravo to you!
JQ - As usual, you are running a fever.
I have had an achy, tight left hamstring and so I had to alter the workouts this week. Hammy kind of locked up during my workout on Wednesday, and I almost pulled the plug on the workout. I decided to keep going and finish the workout, but at a significantly slower pace. Glad I was able to get it done, though. Yesterday’s hilly long run felt better. Today’s nothing run pretty much felt like nothing, with some improvement in the hammy.
M: 13.5 at 7:26 overall...hilly west side of town...felt like absolutely nothing
T: 11.13 at 7:35 overall...humid
W: 12.04 at 6:49 overall...6 x 1-mile workout...2:00 jog rests...5:40-5:45 target...5:52.0, 5:45.4, 6:17.1, 6:12.1, 6:03.6, 5:48.9...as you may surmise, the hammy went bad at the very end of the second rep...hobbled some, and then went along as I could...do not know where that last rep came from...5:59.9 avg. for the reps
T: 10.75 at 7:33 overall...cool weather
F: 12.5 at 7:32 overall...hilly west side
Sat.: 20.5 at 7:14 overall...did a classic “time on feet run”...2:28:22...hilliest route I could devise—went hilly west side first, and then up the main drag and over “the hump” and into my east side hill loop...then finishing with the “little mountain”...felt nice and worked...a big high afterward...
Sun.: 6.05 at 7:37 overall...sunny/humid
86 miles
Have a great week, everybody!
Was posting on the RR & Training thread week ending August 25th thread under the name 'Sub17Hopefully.' Here is a link to my post:
https://www.letsrun.com/forum/flat_read.php?board=1&thread=9562734&id=9563706#9563706
asking you gurus if I had it in me to run sub 17 for a 5k. Short answer: yes, I did.
Me: 23M, started running last April. 5k PR in July was 17:49 - as of yesterday its now 16:56!
Sunday 09/15: 12 miles in 90 minutes
Monday: 6.4 miles in 51 minutes
Tuesday: 8.25 miles 64 minutes
Wednesday: 5.5 miles in 42 minutes
Thursday: off
Friday: 4.46 miles in 32 minutes
Saturday: 1.3 mile shakeout run in 12 minutes, 5k Race at 9:00am. Splits were 5:28, 5:24, 5:28, 5:28. A new pr of 16:56. Hardest race ive ever done and the most ive pushed myself; i thought i was going to throw up the entire last kilometer and was pretty sure I had fallen off pace by then as well, but was in too much pain to check my phone for my splits. I just told myself I would push it as hard as possible and whatever happened, happened. I really thought I was going to come in at 17:05-17:15, seeing the clock read 16:55 as I crossed the line was a great feeling and i immediately threew my hands into the air as if celebrating victory (I came in 2nd, guy who won was 13 years old and ran 16:35). was beaming for the whole day. Even though i was kind of dizzy after crossing the finishing line and thought i was going to die for the last kilometer or so, I recovered rather quickly from this effort actually and run another 10 miles after the race at 7:23/mi average.
Total: 51ish
Sorry, couldn't bring myself to update. Recovered after the virus and then in my overeagerness busted my knee. Will be running VERY conservatively tomorrow. Man, does this suck...
Awesome job on the sub 17. That’s one of those barriers that is really sweet for us hobby joggers to break thru. Love seeing people slay goals. Freaking awesome!
AJ - I am excited for the weekend and to see you come off the top rope w the people’s elbow and show them Huns what is up. ‘Murica