Starting a new thread and giving Coach Jeff a beer and a hug.
Starting a new thread and giving Coach Jeff a beer and a hug.
Male, 41, 5’11”, 170 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goal race: TBD
“Slow down and enjoy life. It’s not only the scenery you miss by going to fast – you also miss the sense of where you are going and why.” — Eddie Cantor
M - 10 miles (9:00)
T - 14.5 miles total (7:47). First 8 miles very easy (8:37). Then 6:00 easy, 4 x (5:00 hard / 3:00 recovery jog), 6:00 easy. 5:33/mile average for the hard segments
W - 10.5 miles (8:16)
Th - 20 miles (9:32)
F - 6.5 miles (6:54). 45:00 fartlek. “Five Gears Workout.” 10:00 easy, 5 x (1:00 each at 7:19 / 6:45 / 6:21 / 5:56 / 5:23). 10:00 cooldown. 6:15/average overall for the 25:00.
Sa - 14.3 miles (8:54)
Su - 10.3 miles (10:31)
Weekly Total: 86 miles
Year to Date: 196 miles
I have continued to do a lot of running with some of my newer or slower runners. The quality I threw in on both Tuesday and Friday felt really good. I like this type of experimenting that I am doing, and I’m interested to see where it leads.
Hope everyone else had a great week.
Mrs. Stone’s week:
Female, 44, 5’6”
PRs: 21:20 (2016, 2019), 1:36:43 (2019), 3:28:24 (2019)
Goal race: Boston Marathon (4/20)
Goal time: sub 3:25:00 (7:49 pace)
M - 6 miles (9:02)
T - 8.1 miles (8:56)
W - 10.5 miles (8:24). Last 4 miles: 8:03–>7:09.
Th - Rest
F - 8 miles (9:08)
Sa - 4 miles (9:09). Sick.
Su - Rest / Sick
Weekly Total: 37 miles
YTD Total: 131 miles
Vacation/travel week coupled with bad sore throat and sinus infection. She flies in tonight and hopefully the homecoming and some rest will do her good. I always say it’s better for these things to happen early in the training cycle then at the end. Onward and upward…
darkwave finishes strong! Awesome running!
M25, 128lbs, 5'7"
PRs: 2:36 M, 1:14 HM, 16:10 5K, 4:38 mile
=== 01/13/20 - 01/19/20: 104.9 miles ===
> Mon
[5:45 AM] 11.25 miles @7:37
[11:00 AM] 6 miles @8:14
> Tue
[5:45 AM] 11.72 miles @6:50, 8x(3' on, 1' jog) + 4x(30" on, 90" jog)
5:25, 4:29 avg
5:27, 5:29, 5:24, 5:24, 5:27, 5:23, 5:26, 5:18
4:39, 4:25, 4:28, 4:26
[11:30 AM] 4.36 miles @8:02
> Wed
[5:45 AM] 10.19 miles @7:50
[11:00 AM] 5.51 miles @8:09
> Thu
[5:45 AM] 11.21 miles @7:43, w/ 4x strides
[6:30 PM] 6.06 miles @7:20, Precision Run studio class
24 minutes worth of intervals with any combination of 0-8% incline and 10.5-12.5mph
> Fri
[6:00 AM] 9 miles @8:11
[11:15 AM] 5 miles @8:13
> Sat
[7:00 AM] 21.11 miles @7:08, Progression down to some low 6s
1100 ft gain
> Sun
[6:15 AM] 3.45 miles @8:41
> Weekly Notes
Starting to feel like I've got a solid base going into Spring, 7 weeks of 90+ since NYC and the last 3 of those at 100+. 10 weeks out from Modesto or 14 weeks out from NJ so hoping to formulate some goals in the next few weeks. Tuesday's workout was a nice yearly benchmark -- this time last year I was doing similar intervals at around 6:00 pace.
Back at it this week and so far everything feels good. Was in Denver Tuesday through Thursday and finished off the week with a strong Q workout. Will focus on slowing down my E miles next week.
M (1/13): 10E @ 7:23
T (1/14): 10E @ 7:15
W (1/15): 14E @ 7:13
TH (1/16): 8E @ 7:03
FR (1/17): 6E @ 7:19
SA (1/18): Q1 - 2E+6M+1E+6M+1E. 16 total. Averaged 6:28 overall. 7:55/7:25 to warmup then 6:17/6:21/6:15/6:07/6:10/6:06 for the first M block. E mile was 7:11. Then 6:11/6:21/6:05/6:06/6:02/5:58. Cooled down at 7:04. Ran a HM PR in the middle of this workout @ 1:21:56.
SUN (1/19): Still deciding. Snowed a bunch but will get out for 8 later this afternoon I think.
Total: 64 so far. Still waiting on Sunday mileage.
Male, 22, ~128lbs, 5'5"
M - 20min AM + 10mi @ 7:38/mi PM - 12.4mi total
T - 6x1K w/ 400m active rest | 2:58 (???), 3:08, 3:11, 3:12, 3:10, 3:09 - 9.2mi total
W - 10mi @ 7:45/mi
Th - 3T + 4x200R + 3T | 16:55 / 32, 36 (traffic in the way), 31, 33 / 17:00 | 11.4mi total
F - 10mi @ 7:39/mi
Sa - 20mi w/ 14 @ 6:36/mi pacing a friend with his 14M workout
Su - 10mi (later today)
weekly total: 83.8mi
Notes: Goal for Tuesday was 7x1K at 3:09 - as you can see I was 11 seconds fast on the first K. I ran it in my flats instead of my usual Adios 4 which I think messed up my natural pacing, I can usually hit these track workouts dead-on without ever looking at my watch. Lesson learned for next time! Felt fine cutting out a rep because the weather was pretty hot (relative to what it's been) for my part of Florida without beating myself up too much. I hate doing T-pace work so I felt pretty accomplished after Thursday's workout especially in the heat.
Weather broke on Saturday and it's looking good for another sub-16 attempt this coming Saturday which I hope goes better than last week. Also an unintentional mileage PR this week.
Coach Jeff - hope all will be well. I never understand why courses get designed with 180-degree turns. nearly every out and back race here is designed like that and I get nervous around the turn every time
jot quill - nice workout on tuesday and impressive mileage. i'd like to hit a 100mi/wk one time just to say I did it but I always have trouble doubling
stone - i really like that workout on friday, i might end up stealing it somewhere down the line
Coach Jeff - So sorry to hear about the knee. Those 180s are bad, kind of an accident waiting to happen. Get well, my friend.
moke wrote:
stone - i really like that workout on friday, i might end up stealing it somewhere down the line
I’m not sure how I forgot about it, but this used to be my favorite go-to work out when I owned a treadmill. This workout is how I would break up the monotony of running on it. Keep changing paces every minute, slowly cranking it down toward 5K pace. Then start back over again. Roughly easy / moderate/ MP / HMP / 5k for the gears.
Workout flies by, touches on a lot of paces, and leaves you feeling fresh. I used to do it for up to 10 reps (50:00 total for the fartlek) based on what I was training for. But now it is a nice little workout when I only have 45 minutes of time to sneak in a run.
Runnergirl about to get her OTQ.
I strongly recommend not getting the flu.
3.5 days with a 100-102 fever. Still feel like crap (sharp headache, fatigued) two days after fever has gone.
It’s gonna be REALLY close...
Wow, serious wheels the last 2.2 km! Congrats Runn3rgirl!
Well done runnergirl.
Birdwatcher ran 2:18 for an OTQ
I knew Runn3rgirl was going to pull it out. She made some smart adjustments to her training, which was pretty brave if her because she really hated the kinds of workouts that she chose to do over the last 6 weeks.
angryjohnny wrote:
Birdwatcher ran 2:18 for an OTQ
1:09:10 / 1:09:13. Like a boss.
Another slow build week for me
3 miles on Monday.
5 miles on Wednesday.
6 miles on Saturday.
Either off or 3-5 miles today. Leaning taking the day off so I can run with some friends tomorrow and doing that would mean running 3 straight days if I run today.
Smoove wrote:
I knew Runn3rgirl was going to pull it out. She made some smart adjustments to her training, which was pretty brave if her because she really hated the kinds of workouts that she chose to do over the last 6 weeks.
I had her pegged to pull it out, too. Many congrats to you, Runn3rgirl! You have joined the OTQ club.
And many congrats to the Bird Man! Your efforts have paid off.
M, 44, 5'9, 140?
Getting back into shape
M Getting over a bad cold. Took the day off.
T 2 x park loop easy with a few light pickups. Felt pretty good.
W Park loop easy. Still dealing with remnants of the cold but kept it very mellow and felt fine running.
Th 2 x park loop easy. A bit of slush, of bit of wind, but sun coming out by the end. Didn’t feel super energetic (still kind of gunked up) but good enough taking it easy.
F Park loop easy. Cold and windy. Couple of sizeable branches came down about a hundred yards ahead of me on the bike path.
Sat 2 x park loop easy. Chilly, very light dusting of snow that made things just a little slippy, more than I would have thought. Took a while to warm up but generally felt ok enough.
Sun 1 x park loop plus a little light cross-training with the snow shovel. Nice snowy day.
The week went ok in spite of the cold hitting and then hanging around. Stepped up from five days of running to six and from two days of 2 x park loop to three. At this point I've progressed from zero to mid-twenties in terms of weekly mileage, and looking to keep building gradually from there. Still a lot of work to do in terms of just general fitness, but finally feeling healthy and happy to be getting back out there.
Congrats to the Houston racers, especially to runner girl and Birdwatcher on the OTQs - that's awesome!
Coach Jeff: Hope the knee feels better soon. Has to be terribly frustrating. One potential for lemons-into-lemonade: if you can get the knee right again, you may be in a good place to plow your marathon fitness back into shorter races. I've heard a number of stories of people who crashed out of a marathon and then come back with strong races in the aftermath.
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Clayton Murphy is giving some great insight into his training.
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