https://www.letsrun.com/forum/flat_read.php?thread=9603708
Fig I would start it again as I am on AJ watch.
Fig I would start it again as I am on AJ watch.
“When the sword is once drawn, the passions of men observe no bounds of moderation” - Hamilton
RRR 36 6ft 163lbs
Sun - 10/4
Mon - 10/4
Tue - 4/4
Wed - AM - 13 including 4xmile threshold 60s rest 6:04-6:00-5:57-5:58 (hot/humid)
PM - 4
Thu- 6/6/4
Fri- 8
Sat - 16 including 5tempo 4MP1CV (6:27-6:24-6:24-6:24-5:49) + 800CV 5:50pace +2x400 @5:30 pace
Totals
93 run
50ish Bike
2x lifting
Feeling good. Hot and Humid all week. Mornings averaging 70+68. Was 73+67 at 0530 for the long run on sat. Went 163 to 155 during run while ingesting 20 ounces.
So kept the mileage good and the workouts on the light/moderate side. Looks like the weather breaks off into lows of the 50s on Thursday. Then it should be go time.
All in all happy w the week.
AJ 2:13:24 at 35K! Bring it home!
2:32:23 at 40K, final stretch go go go!
AJ crossing at 2:40:28 like a boss!
Looks like a 4sec PR for the big boy? I believe that’s right. Way to neg split the F*** out of that thing. 1:21:04-1:19:24
Thread mojo is rolling now. And Bekele running only 2sec off the world record, in a fantastic race.
What a great morning.
That's some monster negative splitting
Dunno why everyone else is freaking out about Bekele, definitely saw our boy out dip him at the finish line
Absolutely fantastic for AJ. And the negative split is impressive - seems like everyone I was tracking faded in the second half, despite the fact that most were planning on negative splits.
RRR - I hear you on the weather - it got a bit thick here also. Smart choices.
Re:Bekele - I woke up and checked the Letsrun Message board (as we all do), and thought the threads on his time were all trolling.... Wow.
AJ!!!!!!! Well done! Look how fast he made Bekele run! Definitely in panic mode!!!
Yes, 2:40:28 is a 4 sec PR for the shirtless giraffe. It only took a monster negative split and 5:30 pace for the last .5, but I pulled it out. F yeah! Full report to follow after my stomach settles down.
Way to get them long sticks moving late AJ. Lay of the bratwurst and kraut until the stomach settles.
Only one downside to this morning is that we got screwed out of a possible “greatest race in lifetime” type race because of the stupid Ineos 1:59 time trial. Kipchoge vs Bekele this morning woulda been epic. Stupid effing publicity stunt.
Seriously heroic running from our man, AJ, today. Would not have expected anything less.
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: 2:45:00-2:50:00, will narrow down the target as the race gets closer
Starting 11 weeks out from CIM
“It has to start somewhere. It has to start sometime. What better place than here? What better time than now?” - Rage Against the Machine
M - 9 miles. Including 8 x .5 mile off :90 recovery walk/jog. Roads. 2:48 average.
T - 10.5 miles
W - 5.5 miles. Including 5 x :20 strides.
Th - 10 miles. Including 6 mile MP tempo. 6:21 average.
F - Rest
Sa - 11 miles. Including 5 x :20 strides.
Su - 16 miles. Including 8 mile continuous alternating tempo as 4 x (1.5 miles MP, .25 mile fast, .25 mile easy). 9:31/1:18/1:55 averages. 6:22/mile average overall for the 8 miles.
Weekly Total: 62 miles
Year to Date: 1,382 miles
Very good week for me. Excited for what is possible over the next 10 weeks.
Hope everyone else had a great week.
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 11 weeks out from CIM
M - 6 miles
T - 10+ miles. Pacing slower friend’s 7 mile MP tempo. 8:54 average.
W - 4+ miles. Aborted workout. 3 x .5 mile with :90 recovery walk/jog. 3:23 average. Felt right hamstring pop. Slow jog home.
Th - Rest
F - Rest
Sa - 10:00 powerwalk followed by 4 miles easy.
Su - Rest
Weekly Total: 21 miles
Year to Date: 1,850 miles
Tough luck on the hamstring pull this week. Thankfully her PT friend saw her immediately the day it happened and was able to examine her and reassure her that it should be a short term injury (7-14 days for full recovery) as long as she takes it easy and lets it heal.
She was obviously discouraged at first, but both the PT and I reassured her there is plenty of time to be right for CIM and her fitness is already really high. Might actually be a blessing in disguise so that she peaks right for CIM and not before.
Congrats to AJ and Bekele (surely a lurker on RRTT)! That was some gutsy running.
——————
M35, 5’10”, under 160 (I hope still)
2019 bests:
5k - 16:01 (flat)
5k - 15:27 (+68’ / -270’)
Boston - 2:30:21
Upcoming:
10/6 - 5k (If the knee is good)
10/13 - Chicago (finish healthy)
Mo: AM - 8 @ 7:24; PM - 5 @ 7:47
Tu: Off / cross-train
We: Off / cross-train
Th: 6 x .25 run / .25 walk
Fr: 5 x .5 run (good pace) / 400 walk
Sa: 6 x 1 run / 70” walk (6:22, 5:36, 5:29, 5:29, 5:13, 7:37)
Su: 8 @ 6:47
Total: 31 miles
——————
Knee feels...okay. There hasn’t been any noticeable pain when running the last few days, but the tracking is still off and I shouldn’t be pushing it harder than I am. Today my left soleus was giving me more trouble than my right knee, so I take that as a good sign.
Getting ready for the spooky season.
m38, 6’2”, 155. 6 weeks to 2:29 at Indy Monumental
AJ- legendary work. now follow in OR’s footsteps and report to Indianapolis for “back to back” greatness. really impressive negative split and PR.
Sub6, OR, G. Broman- sorry to hear about the injury situation. riding that line right now myself and just trying to stay in the game.
m- 10/5
*t- (18) 2 w/u, 4@5:39, 8@7:01, 4@5:37
w- 9/5
th- 8
*f- (1 w/u), then 24 steady at 6:02 pace
s- 9.5/5
su- 10.5/4.5
110
my hip has been problematic, but is thankfully not getting worse at this point and possibly improving. it held up ok through these two workouts, so fingers crossed. easy running helps it loosen up and this coming week is a bit of down week anyway. i plan to be less aggressive with the amount of recovery time between workouts for the rest of the build.
this week was a brutal reminder of that line that we all are riding in training while avoiding injury. as Marlo and Avon discussed... “the game is the game”
https://m.youtube.com/watch?v=3kQLgWw9aRw
and as Mike Rossi once said, “still in the game baby”
AJ - Great run, my friend! What a heck of a close that was. Another PR in the book for you. How was the weather?
Mrs Stone - Sorry to hear about the hammy. I know the feeling.
RRR - Two nice numbers there...163 and 93. Way to go, brother.
An abbreviated week for me as a result of my hamstring locking up on the last rep of Wednesday’s 4x2 workout. Took Thur. and Fri. off, and had a pretty decent one on Saturday. Will rest today, and so only four days of running this week...here it is...
M: 14.13 at 7:12 overall...west side hills...felt very good, esp. later in the run
T: 11.13 at 7:23 overall...sluggish to start...felt better thereafter
W: 12.64 at 6:41 overall...4x2-mile workout...3:00 jog rests...5:48-5:53 target...with tricky hammy, I eased into it...6:05.5/5:59.6, 5:52.1/5:52.1, 5:53.7/5:49.4, 5:57.3/6:41.3...lock-up happened in the last mile...had to stop, and walk, and then did a jog-walk to finish the workout
T: off/rest
F: off/rest
Sat.: 16.5 at 7:05
hilly route...felt very good, esp. later in the run...finished 6:46, 6:42, 6:40, 6:28, 3:09...cannot go much faster, as the leg is clearly stiff and holding me back some
Sun.: off/rest
54 miles
Leg is decent this morning. News flash: I bought a foam roller. Got the big one, not the dopey small one that I hated last time. Hopefully, it will help.
All the best, folks...
Male, 43, 5’10”, 138 lbs
Goal- 3:05 on 11/24
Plan - Jack Daniels
S - 7
M - 14*
T - 6
W- 10
Th- 7 w/6x100
F- 17**
Sat - Swim 1 mile
Total - 61 miles, and 16 beers
* 3x2T, then 1T, paces were 6:40, 45, 42, 45, 45, 43, 42
** 2E, 6MP, 1E, 5MP, 3E, MP averaged 7:05
I have lost three pounds in the last two weeks since increasing intensity and mileage. Also my lungs constantly feel like they just got a workout. It feels healthy but who knows. Good luck to everyone.
OR- for a hamstring you might consider rolling using two tennis balls in a sock on top of a yoga block, rather than the foam roller.
M39, 6-6, 183ish
Previous PR: 2:40:32 (Chicago 2018)
Berlin today: 2:40:28
In the words of Slo, “I awoke early this morning expecting greatness.” Got a good nights sleep and had plenty of time to get ready and to the start line for the 9:15 am start. Good atmosphere. Lots of inspirational theme music on loud speakers. Chariots of fire before the gun was a nice touch. Weather was ~57F, cloudy. Not perfect for this big guy, but overall pretty good running weather.
Race begins. Lots of traffic but after a 6:11 first mile I settle into a nice rhythm clicking off miles between 6:02 and 6:08. Felt great. Had a nice chat with a guy from New Hampshire and another guy from Cambridge. Got flashed by a young lady around mile 7. The next mile was on a bit perky. I had one wonky split (6:20) due to GPS but otherwise I was right where I wanted to be and heading toward a 1:20:00 first half. Or so I thought. There were no mile markers on the course (only kilometers) so I had no idea exactly where I stood. Was pretty surprised to see 1:21 when I went thru half.
Time to get to work. Next 8 miles were between 5:54 and 6:02. Now we rolling. Field is coming back fast. All systems are good except for one - my stomach. The urge starts around mile 16 and comes every couple miles. At mile 22 i finally stop to relieve myself. I may have set a WR in the process and only slip to a 6:11 mile.
I get quickly back to work with miles 23-24 at 5:57, 6:00. I’m charging thru the field full of run and confidence. I think 2:39 is in the bag when I see 2:25:xx at mile 24 per my GPS. 14+ minutes to go 2.2. At 6 min pace this will be a piece of cake. Mile 25 is a 6:02. Perfect.
Not sure what happened at this point. There was some rain and wind coming thru the buildings and I was definitely running out of gas. Maybe I got conservative and eased off. I don’t know. The result was a 6:20 for mile 26 and I was pretty gassed. That’s okay. No need to panic. The legs feel good. And I have some cushion...WRONG!
I turn for home and can see the Brandenburg gate. My watch is at 26 miles but I can see that I’ve got another half a mile or so to run and only a couple minutes to do it if I want to break 2:40. I take off like a bat out of hell. As I go under the Gate I know that sub 2:40 is gone but I’ve still got a Pr shot, so I keep hammering while I watch the finish line clock tick away. I refuse to let it reach 2:40:32, running the last .5 mile in 5:30 pace. Final time was 2:40:28, split 1:21:04, 1:19:24. A four second Pr.
As I told OR the other day, a PR is a PR. You can’t ever be disappointed with those. Thanks to everyone here for their support. I may have some more thoughts later. I gotta go get something to eat.
"You can call us Aaron Burr, from the way we're droppin' Hamiltons." - Chris Parnell and Andy Samberg in beautiful unison.
Starting 7 weeks to the Naptown Nailbiter
M - 9mi AM including 6x1k w/ 90s recovery (3:34, 3:29, 3:31, 3:29, 3:30, 3:28) -- 10mi PM
T - 6mi
W - 11.1mi AM including 2x3mi w/ 2:00 recovery (5:47, 5:47, 5:44...5:42, 5:44, 5:44) top drawer workout -- 8.3mi PM
New high score (rolling 7 day total division: 91.6mi)
T - 6mi
F - 6mi
S - 5mi with pickups/strides late
S - 14.1mi including 8k race in 27:53.8. Watch claimed 5mi even at (5:35, 5:29, 5:37, 5:44, 5:29)
Total - 75.5mi New high score (barely, calendar week division)
Race report: never raced an 8k before (auto PR!), so my plan was to go out fast relaxed and progress it to fast unrelaxed. Group I was in hammered mile 2 I guess and the couple guys I was with fell apart after 3mi and I might have lost some focus. Allowed myself to feel the hurt a bit for the last 'mile'. Outkicked some lurpy jabroni in the final uphill stretch to my great satisfaction.
Missed a longer workout this week because I was originally thinking about racing a 10 miler this afternoon but the afternoon forecast looks pretty gross so I pivoted. Two nights of maybe 4 hours of broken sleep this week (tuesday sick dog, friday insomnia), and flirted with a low level head cold from my wife and kid, but I'm scrapin' by.