Go get it everybody. Good day for running.
"Baby how you feelin'? Feelin' good as hell." -Melissa Jefferson
M - 6mi AM -- 8mi PM
T - 9mi AM including attempted 2x1mi w/ 1min rest, then 3mi tempo between 3min rests, then 2x1mi w/ 1min rest. (5:40, 5:38)-(5:57,5:56,5:57)-(5:41,last one bagged after 30s due to calf tightness...not worth it) -- 5mi PM
W - 7mi
T - 14.5mi including 20km of continuously alternating brisk/float 1ks averaging 5:51 and 6:28 (6:09 average overall pace for 20km). Well controlled.
F - 4mi AM -- 6mi PM
S - off, tried to finally prioritize sleep, not totally successfully but my heart was in the right place.
S - 17mi steady averaging 6:32. Eased into it with a 7:00 and a 6:40, then everything was in the 6:26-6:33 range the rest of the way. Coming after my first day off in over a month and a new pair of Bostons had the legs poppin'.
Total - 76.5mi, 4th consecutive new high score (by only half a mile again).
And then there were 4.
Good luck to all the racers this morning!
Male, 41, 5’11”, low 170s
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goal race: California International Marathon (12/8/19)
Goal time: 2:44:00-2:49:00, will narrow down the target as the race gets closer
Starting 9 weeks out from CIM
“And the itsy bitsy spider climbed up the spout again...”
M - 13.5 miles
T - 10.5 miles. Including 5 x :20 strides
W - 12 miles. Including 2 x 2 miles and 1 x 1 mile off 2:30 recovery jogs. 5:50/average. Was scheduled to do 4 x 2 miles but felt flat and cut it short.
Th - 10 miles
F - 4 miles. Including 5 x :20 strides.
Sa - 14 miles. Including 10 mile continuous alternating tempo as 10 x (.5 mile at 5:53/average, .5 mile at 6:24/average). 6:09/average for the middle 10 miles.
Su - 16 miles. With Mrs. Stone.
Weekly Total: 80 miles
Year to Date: 1,562 miles
Didn’t feel all that great Wednesday but came back strong yesterday and felt surprisingly good on Mrs. Stone’s long run this morning. Will cut back on volume a little this coming week but will still include two big workouts.
Hope everyone else had a great week.
Progression of Workouts this Cycle
Week of 9/16 (52 miles)
*12 x 400m off 1:00 walk recoveries. Roads. :77/average.
*5mile MP tempo. 6:24/average.
*15 mile progression. 75%-->100% MP. 8:25-->6:19/mile.
Week of 9/23 (62 miles)
*8 x .5 mile off 1:30 walk/jog recoveries. Roads. 2:48/average.
*6 mile MP tempo. 6:21/average.
*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/average overall for the 8 miles.
Week of 9/30 (70 miles)
*6 x 1 mile off 2:00 jog recoveries. 5:42/average.
*17 miles. Including 4 miles (6:24)/3 miles (6:19)/2 miles (6:06)/1.1 mile (5:52) off 1 mile moderate recoveries (6:55). 1:23:52 overall for the middle 13.1 miles (6:24/average).
Week of 10/7 (80 miles)
*2 x 2 miles, 1 x 1 mile off 2:30 recovery jogs. 5:50/average. (Was scheduled for 4 x 2 miles but felt flat and cut it short.)
*14 miles. Including 10 mile continuous alternating tempo as 10 x (.5 mile at 5:53, .5 mile at 6:24). 6:09/average overall for the middle 10 miles.
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 9 weeks out from CIM
M - Rest
T - 10 miles
W - 7 miles
Th - 10 miles. Including 7 mile MP tempo. 7:47/average.
F - 6 miles
Sa - 2 miles
Su - 16 miles. Including 4 x 2 miles (7:33/average) off .5 mile recovery jogs. 7:51/average for the middle 10 miles.
Weekly Total: 51 miles
Year to Date: 1,951 miles
Hamstring continues to improve. Both workouts stayed in the LT/AT zone so as to not stress the hamstring too much and both workouts went perfectly. I am still of the opinion that Mrs. Stone is already at 3:25:00 aerobic fitness, we just need her to regain full pushoff/mobility/power on that right leg.
M35, 6’-1, 155
PB / SB:
Mile 4:06 / NT
5k 14:32 / 15:24
10k 31:30 / NT
Half 1:09:47 / 1:09:47
Full 2:34:50 / NT
Upcoming Races:
10/27- Half Marathon
12/8- Marathon (CIM)
1/19- Half Marathon (Houston)
M: easy, 10M
T: easy, 14M
W: easy, 9M
T: speed, 10M; 2M @LT (10:18), 800 jog, 2x1M @10k (5:03/5:04), 800 jog, 2x800 @5k (2:30/2:28)
F: easy, 9M
S: long run, 23M; last 10M moderate (~5:50s)
S: off, —
10/13 Total: 75 (6d)
10/6 Total 63 (6d), 10M Race
9/29 Total 73 (6d), LR=22
9/22 Total: 63 (6d), LR=16
9/15 Total: 70 (6d), LR=18
9/8 Total: 70 (6d), LR=20
9/1 Total: 62 (6d), LR=17
8/25 Total: 52 (5d) **Knee pain**
8/18 Total: 58 (6d) *Rest week*
8/11 Total: 70 (6d), LR=19
8/4 Total: 68 (6d), LR=17
7/28 Total: 66 (6d), LR=17
7/21 Total: 64 (6d), LR=16
7/14 Total: 65 (6d), LR=16
7/7 Total: 50 (5d), *Rest week*
ROCK ON, Chicago Crew. You guys are looking good early on.
Coach - Nice looking week. Keep it rolling.
Something of a rollback week for me. Leg started to feel improved as the week went along. Shhhh! Still working it out, though. Fingers are crossed. The “2x10” was underwhelming, as it felt forced, but yesterday’s run clearly felt better. The full progression was nice, and the pace came naturally.
Really inspired by the guys running Chicago.
My week...
M: 8.5 at 7:45 overall...leg did not feel good
T. 8.25 at 7:44 overall
W: 14.70 at 6:53 overall...3x3-mile workout...eased into it (feeling out leg)...6:48.7 avg. for first 3, 6:32.7 avg. for second 3, and the last 3 were 6:11.2, 6:09.6, 6:00.3...okay, but still not smooth
T: 8.13 at 7:35 overall...tight hamstring, but some improvement
F: 20.38 miles in two runs, about 45 minutes rest between the runs...a “2x10”...Run 1 was hilly, all easy 10.25 at 7:30 overall...For Run 2 the plan was to get to MP pace for the last 4-5 miles...the pace felt forced and unnatural...got MP for only the last 3...6:17, 6:09, 5:59...10.13 at 6:49 overall
Sat.: 10.25 at 6:53 overall...in the hills...clearly the most natural feeling run of the week...full progression...7:55, 7:40, 7:21, 7:14, 7:02, 6:42, 6:37, 6:20, 6:08, 5:57, 1:34
Sun.: off/rest
70 miles
Have a great week, everybody!
The boys are crushing it!!!
Hit my goal at Staten Half w/ a 1:14:30
jot quill wrote:
The boys are crushing it!!!
Hit my goal at Staten Half w/ a 1:14:30
Great! Many congrats, brother!
Sub 6:00 and Napper are looking very good through 13.1. It could be a BIG day.
Male, 51 yo, 5’7”, 129 lbs
Goals: Jan 19 - Standard Chartered Marathon Taipei - sub 3:10
Upcoming Races: Nov 3 - HM
Q1
20km E + 2.75km T
Should have been 5km T but I got into an argument after stopping to apologize to a person I startled as I passed from behind on a narrow part of the sidewalk. I gave an “On the left” as I came up on him, which he didn’t hear apparently, and although there was no contact, he let out a yell. I stopped and went back and apologized for startling him, but he was a miserable loser slobovabitch. He made a comment about the behavior of “foreigners.” I made a comment about the behavior of “ignoramuses.” I soooo wanted him to swing.
Q2
12.5km E + 4.5(1km I + 2 min jog) + sundry E
By pace, rather than feel. Can’t trust feel for interval work. I can’t trust myself to work hard enough. I don’t do enough work at this level of effort to have any feel for it at all. Was planning 5 reps, but I didn’t have it. Planned on doing more. I didn’t.
I need to buckle down. I need to focus. My mind is not in this yet.
Total: 90km
Kick a$$ sub 6:00 and Napper!
Don’t forget about RGMW in Chicago. He’s looking great early also.
It’s already been a big day. Can’t wait for slo to share his result...
The Stone Cutter wrote:
Don’t forget about RGMW in Chicago. He’s looking great early also.
It’s already been a big day. Can’t wait for slo to share his result...
You got a half split for RGM?
angryjohnny wrote:
The Stone Cutter wrote:
Don’t forget about RGMW in Chicago. He’s looking great early also.
It’s already been a big day. Can’t wait for slo to share his result...
You got a half split for RGM?
He’s through 25km in 1:44:09. Projected 2:55:47.
Holy Carp RGM!
Additional info for the leaderboard and some background
M 61 - too dumb to quit
Lifetime bests
1 mile - 4:26
5K - 15:11
8K - 25:34
10K - 31:45
1/2 - 1:13:05 (at altitude)
full - 2:34:24 (at altitude)
Season's best
5K - 17:28 (92.18%)
8K - 28:19 (92.88%)
1/2 - 1:17:39 (92.75%)
Last week -
M - Rest (extending my recovery week, needed a rest day)
T - 3.5 and 9.3, with 4X 10 min tempo reps/6:22 over rolling terrain--that was a pretty good WO
W - 5.1 and 4.2
Th - 7.6
F - 6.5 (felt really tired and delayed workout for a day)
S - 9.4 with ladder (600, 800, 1000, 1200, 1000, 800, and 2X 200--those 2 fast)@ 1-1.5 min recovery; 3.5 jog later
Su - 15.5 steady
Have a good week everyone!
64.6, and two of my better workouts in recent months
Great run sub 6. Bring it home RGM and Napper!
Well done Napper. Huge congrats on a perfectly executed race.
Wow sub 6:00 and Napper, absolutely beautiful!
Congrats as well to RGM. RR&T is so hot right now.
RGM 2:56:22 as well! HELL YEAH
Congrats all around boys!
angryjohnny wrote:
Congrats as well to RGM. RR&T is so hot right now.
I am not sure I have ever seen three more perfectly executed marathons than what Sub 6:00, Napper, and RGMW did today in Chicago.
Congrats also to JQ and slo for two huge HM PRs this morning.
Possibly the single greatest day for PR performances in the history of the thread. GT called it early, it was a perfect day for running today.