"It was gone with the wind, but it's all coming back to me. (It's all coming back, it's all coming back to me now.)" - Jim Steinman...but let's be real, Celine Dion
Starting 12 Weeks to Boston
M - 4.3mi AM -- 8.2mi PM
T - 12mi AM including 3x3mi with 1k recoveries (6:18 pace)-(6:05 pace)-(6:03 pace) -- 5mi PM, 2x5 deadlift (10% heavier than before)
W - 6.5mi
T - 7mi AM, jogged to the track, felt like dog plop, tried for half a lap, left the track, jogged around for about an hour
9.5mi PM including 8x1k cut down from 3:30 to 3:18 with 2 min recoveries (so 3:25 avg). Better than dog plop.
F - 5mi
S - 19.5mi, longest training run since spring 2016...which was right before I was brutalized by a 3:54 marathon
S - 5mi
Total - 82mi, New high score.
Not bad.
M26, 5’9, 145lbs
Goal: VLM
M - 6.2 easy
T - w/u + half a workout cause had stomach issues + w/d
W- am 4 mi easy pm 5.3mi easy
T- up + 5mi @ 5:45/mi -60s rest -1000m (3:17) -60s rest -1000m (3:13)- down
F- 4.5 easy
S- off
S- 10k Race (32:53)
The 32:53 is a big Pb for me (my pb was 34:19) but I’ve mixed feelings about it. On the one hand it’s a 1m26s Pb, on the other hand, I was running HM workouts at that pace just a few weeks ago. I also went out too fast (31:00 pace at 2k), which cost me later.
But since it’s a PB and is been feeling like sh*t the past few weeks overall I’m happy to have put in a good effort.
M16
Used to post under a different name. Getting out of a knee injury. Starting to feel GREAT these last few weeks so starting to post again.
*KM*
M Gym
T 13 with strides
W 16
T 20*(1 on, 1 off); total 16
F 60 minutes on cycle trainer
S 17 with strides
S 16.5
Total of 50 miles (80km). My plan is 3 days of running / 1 day of gym & bike. That'll be 5-6 runs a week while staying strong at 50-60 miles. Had this amazing experience after the Friday bike ride. Went to school full of this superhuman energy -- felt so, just, powerful. Have any of you guys had this feeling after an active recovery day?
Mind wrenching week on the treadmill, JQ
Also, legs still felt good at the end but my stomach and breathing were bothering me. Puked back my breakfast after the finish line ??
Male, 42, 5’11”, 170 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Goal race: TBD
M - 5.2 miles
T - Rest. Run down.
W - Rest. Run down.
Th - 10 miles. Pacing Mrs. Stone’s workout.
F - Rest. Lazy.
Sa - Rest. Lazy.
Su - 14 miles. Pacing Mrs. Stone’s long run.
Weekly Total: 29 miles
Year to Date: 246 miles
Still struggling to stay consistent. This coming week really should be better.
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)
Week of 1/27/20 to 2/2/20
M - 5.2 miles (10:11)
T - 6 miles (9:50)
W - 9.4 miles (9:01)
Th - 10 miles total (8:26). 2 mile easy warmup, 5 x 1 mile progressively faster (7:45 / 7:33 / 7:22 / 7:12 / 7:02) with .25 mile recovery jogs, 2 mile easy cooldown.
F - 7 miles very easy (10:11)
Sa - Rest
Su - 14 miles (8:19). 2 miles easy, 4 x (2 miles @ 7:49/avg, 1 mile @ 8:43/avg), 1 mile easy.
Weekly Total: 52 miles
YTD Total: 216 miles
Finally over the illness for good and got in a very nice full week of training with two quality workouts.
R3 6ft 181 36.
Not much to report but starting this week it should be better w a start back w some light running. Will also bike a bit more and start to get the cardio back going.
Mon - did a lifting version of a special block (knew couldnt lift rest of the week) 2.5 hours of lifting over 3 sessions. Total of 32 sets and over 450 total reps. Was so body tired rest of week
Tue- travel to Denver
Wed- expo
Thur - expo
Fri - expo
Sat - Denver shenanigans and late flight home.
Y’all have a great week.
DB - Congrats on the PR and it sounds like you have a faster time in you.
Getting back into the swing of things, but I did notice some lingering pain/soreness yesterday. It cropped up a few hours after the run. So, I am still keeping a watchful eye on things, and rather than go to a six-day week this week, I will likely stay at five. Will look to keep the ball moving forward...get more comfortable with faster paces bit by bit. Very happy to have worked in two hill runs this week, one on the east side and one on the west side.
M: 8.13 at 6:30 overall...a solid effort, but got somewhat nervous/gassed in the seventh mil...7:09, 6:47, 6:35, 6:27, 6:16, 6:20, 6:19, 6:13, 0:48
T: 9.5 at 6:45 overall...finished 6:35, 6:33, 6:29, 6:12, 2:58
W: 11.75 at 6:35 overall...solid run, felt good...in the hills...highest VDOT (53) in a while...7:15, 7:02, 6:56, 6:46, 6:44, 6:30, 6:27, 6:28, 6:16, 6:25, 6:09, 4:27...in control
T: off/rest
F: 12.13 at 6:42 overall...felt good...in the hills...finished 6:35, 6:37, 6:38, 6:17, 6:30, 6:14, 0:51
Sat.: 10.25 at 6:36 overall...in a pre-dawn frosty fog...felt very good...7:17, 6:58, 6:52, 6:41, 6:38, 6:23, 6:25, 6:30, 6:14, 6:10, 1:34...nice control
Sun.: off/rest
51 miles
Have a great week, everyone!
M, 44, 5'9, high 130s/low 140s
Working on a very gradual buildup
M Fitzgerald Lake trails easy. First part of the route up, along, and then down a low ridge, with rocky and marshy – now icy/slushy - stretches at either end. After the second stretch of rock-hopping, crossed over a dam and then swung off on a trail that runs along the far shore, turning around at a point that juts into the lake. Fun to get out there though I definitely don’t have my trail legs yet.
T 3 x park loop easy/steady. Not especially cold but gray, damp, and a bit windy. Legs felt fairly strong though and built up to a good rhythm.
W Day off.
Th Sawmill Hills trails easy. Route starts out with kind of a stair-stepping climb up a ridge, continues over more rolling terrain on the top, heading out to a small brook, a stretch of exposed rock, and then a small cliff where I turned around. Came back down more of a snaky, switch-backy trail instead of the steeper one I went up. Chilly, trails generally clear, felt pretty good.
F Park loop easy. Legs felt pretty good but energy a little low.
Sat 2 x park loop easy/steady. Legs pretty good but left quad felt tight later in the day. Keeping an eye on it.
Sun Planning to get out for an easy park loop.
For the week: started to mix in some trail running, added a second slightly longer run on Thursday, and just a little more volume overall, somewhere in the neighborhood of four hours total. A little more modulation, too, partly because road running and trail running involve somewhat different kinds of work and partly because I was keeping the trail runs very easy and letting the longer park runs build up a little more. Feels like things are coming along overall.
Have a great week, everybody!
M - 0. Rest day. Nursed my achilles.
T - 8 @ 7:32
W - 15 (5E + 4x2T w/ 3' off+2E) 5E @ 7:33 then 5:54/5:56, 5:52/5:55, 5:44/5:49, 5:51/5:49. 2 down @ 7:55. Felt really strong. Never worked too hard. Felt really strong.
TH - 8 @ 7:37
FR - 11 @ 7:35
SAT - 18 (4E+12M+2E) Very icy. 4E @ 7:40 then 6:41/6:34/6:36/6:34/6:35/6:30/6:33/6:41/6:35/6:32/6:35/6:26. 2E really slow. Felt strong. Could have done 4ish more. Focused on running even at a real M paced effort.
SUN - 10 @ 8:00
Overall achilles is feeling about the same. Due to a number of life events I had to ditch my plan from doing a HM on 2/23 and a full on 4/5 to doing the full on 2/23. Too many reasons to go into here. I am thinking the next 3 weeks will be 60/50 then 30ish leading up to the race. What do you guys think?
Race plan will be 6:50 working down to 6:40 for the first half and then we will see the last 13.1. The goal is to qualify for Boston for 2021 and hopefully dip under 2:55. Does this sound about right for a guy with a gimpy achilles running his first full?
Man, been out of it the past few weeks. I haven't posted in like 3 weeks. Here is a quick summary.
3 weeks ago - 60 miles, mostly all easy
2 weeks ago - 21 miles, all at end of week, was out 4-5 days with flu
last week - travelling for work in Denver - ran 18.5 miles. Came home to a house full of sick kids. All three of them. 5 year old fever and sore throat, 3 year old barfing and fever, 6 month old throwing up. So, haven't run since I got home on Thursday.
Hoping I can get back to it this week. My goal of a "consistent" winter has been thrown a wrench. Maybe get back over 40+ miles this week, and then back up into mid 50's/60's the following. With every passing day, I feel like I'm losing fitness... sigh... kids...
@DietBacon - Great work on that 10K! Hopefully this is exactly what you needed to get you back on the right path!
Male, 26, 6’4”, 145 lbs
PRs: 4:54 mi to 2:47:14 M (2018)
Goal: 58min Broad Street 10M
Mn - 6.5 @ 6:50s w/ 8x10s strides
Tu - 10 with 3x1600 @ 5:55 5:58 5:58
Wd - 7 @ 8:00s
Th - OFF
Fr - 7.25 @ 7:55s w/ 8x10s strides
Sa - 13.25 @ 7:50s
Su - 8 @ 7:55s
Total: 53
Good first week back into real training, going for 60+ next week. will add a tempo and hill sprints to the above for next week
Happy 0202 2020 palindrome day :p
M25, 128lbs, 5'7"
PRs: 2:36 M, 1:14 HM, 16:10 5K, 4:38 mile
=== 01/27/20 - 02/02/20: 104.6 miles ===
> Mon
[6:00 AM] 11.79 miles @7:49
[11:15 AM] 5.77 miles @8:09
> Tue
[6:00 AM] 12.63 miles @7:45, w/ 5x strides
[11:00 AM] 5.27 miles @7:37, w/ fast finish
> Wed
[5:45 AM] 12.03 miles @7:45, w/ 4x strides
[11:15 AM] 6 miles @7:39
> Thu
[5:45 AM] 11.34 miles @7:56
[11:15 AM] 5.1 miles @7:59, w fast finish
> Fri
[6:00 AM] 11.75 miles @7:57
[10:30 AM] 3.33 miles @8:03
> Sat
[7:00 AM] 3.64 miles @8:01, warmup
[8:00 AM] 3.1 miles, NYCRUNS Frozen Penguin 5K
16:50 (5:27/mi), 1st OA
-- Race Report --
Splits: 5:33, 5:28, 5:21, 4:45 ish last 0.1
Relatively small local race (500 people) compared to the big NYRR ones. Course had ~150ft of hills with most big climbs in the first mile and right toward the end. Goal was just to have some fun, negative split, and break the tape if possible.
The start was pretty wild, buncha folks going out really fast and so I just hung back in 10th or so. Funny event in the first quarter, a loose tiny little cute dog charged directly at me and I had to leap over the fella (course isn't quite closed off).
After the first half mile, I worked my way up to where 1st place was, and basically me and this other guy ran roughly shoulder to shoulder for quite a while. We were hitting around 5:30s so I was pretty content to run there. I played around about 2-3 times in mile 2 starting to push just slightly and the other guy would surge to match.
When mile 3 started I put in a much stronger and sustained surge, probably in the low 5:00s and broke away cleanly into 1st. After that gap opened up came the big ending uphill portion so I eased up and checked behind me and felt pretty confident I could cruise in. Picked it up on the final flat after the hill and broke the tape! First time breaking one so that was really exciting!
[8:30 AM] 3.07 miles @8:02, cooldown
> Sun
[8:00 AM] 3.55 miles @7:44
[9:00 AM] 4 miles, NYRR Gridiron 4M
21:59 (5:30/mi) - 3rd AG
-- Race Report --
Splits: 5:41, 5:26, 5:42, 5:10
Classic 4 mile course around Central Park, around ~200ft rolling hills. Goal like the day before was to have fun, and aim to have a nice strong close. Pretty nice to be 1:21 faster than last year in the same race and a 53 second PR in the 4 mile distance!
Nothing too interesting during the course of the race, started out nice and easy, I think I was at around 5:50-6:00 for a good quarter, then started to ease in, reeling some crowds in. Mile 2 had the most downhill and mile 3 had the most uphill so overall I still think I was consistently negative splitting the effort. I think there may have been some back and forth but throughout all these miles and to the end, I was only passing and not getting passed which was a lot of fun!
Once mile 4 hit I just started putting on the gas to see if I could get into that uncomfortable zone for a solid mile. In the last 10 seconds of the race I ended up closing a pretty sizeable gap on someone which was really energizing continuously cranking to the next gear -- was probably at close to low 4:00s for that kick.
In the end, I wasn't paying too much attention to overall time since I started a bit back in the corral but snuck right under 22:00 which was nice!
[9:30 AM] 2.24 miles @7:54
> Weekly Notes
Confined myself to the treadmill with no quality work all weekdays due to a cold, and got through the worst of it. Still was able to keep the volume up there so I was happy with that! The weekend back to back races were lots of fun and I think they'll definitely help bust the rust looking forward to spring. I've still got a ways to go to catch up on the speed from the end of last year but I'm already feeling really strong aerobically.
M31: 2:56 (Oct. ‘19), GOAL: Sub 1:21 in May
Interesting week:
46 miles total, 2 workouts (longer tempo, fartlek), 1 race. No long run.
M: 6.9mi including 5.5 mi progressive tempo in Next %s, splits 6:40 (downhill, not pushing), 6:30 (incl. Harlem Hill), 6:14, 6:13, 6:16, 6:20ish (Cat Hill). Good to run in them the first time, legs were definitely hurting with the hills.
T: 6.8 mi recovery
W: 6.7 mi steady
TH: 6.2 mi including 12x 1’ on, 1’ off. Was bundled up for this one as it was freezing. On sections probably slightly faster than 5K pace. Off at 8:30-9:30 pace. Averaged around 6:40 pace.
FR: 6.7mi recovery. Too many x vodka sodas/rum and diets/ shots for the Bach party. Got to sleep around 3:30.
SAT: 3.5mi easy hangover run. Originally had the day off, but needed to wash away the night before.
SUN: 9.6 mi total including Gridiron 4 miler in 24:03. 3 mi warmup, 2.6 mi down.
RACE REPORT:
Knew I wasn’t in an ideal spot for this one, as I drank a lot Friday, and had a rough night of sleep. Also didn’t hold back from gorging for Dino BBQ last night, eschewing my usual pre-race pizza/pasta so I was feeling a bit tired and heavy. That being said, I would give this race a B-. I was passing people a little bit the first mile and feeling OK but not great. Came through first mile in probably 6:03, which I was a little disappointed in (wasn’t aware it had more elevation gain than I suspected). Second downhill mile 5:47, with me somehow ending up in no-man’s land for a bit and running by my lonesome (did eventually catch up to people). Third mile my legs started to feel it, ran 6:12 which was OK but Cat Hill took more out of me than I expected (I was fine in the midst), so felt thrashed a bit at top. Fourth mile, I probably should’ve pushed harder. I rallied for a kick in the last 300 or so but had more left than I expected. Could’ve gone sub 24 and sub 5-50 for the mile(got 5:53), but misjudged/waited too long I think (some rust). Overall, not a great time but solid performance given everything going on an felt good in RRR’s Bostons. Was happy to find my fiancée in the race and she immediately started pushing when I saw her and it was kinda faster than I wanted on my cool down.
In other news, I got into Project Fearless. We’ll see how that goes! Target remains the same of sub-1:21 at BK half, but now I’ll just have all the bells and whistles.
@JQ: great race. I followed you on Strava after. I was wearing a Patriots shersey for Malcolm Butler (5 years and 1 day since my favorite sporting memory ever). Must’ve felt nice to be off the treadmill the last 2 days ha.
Female, 45, 5'4", 106
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: One City Marathon, Boston Marathon (maybe)
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
Next races: One City Marathon (March 1).
56 miles, 27 "miles" of pool-running, and 1000 yards of swimming
M: Yoga and 6 "miles" pool-running.
T: 9 miles very easy (9:18), upperbody weights/core, 3.5 miles very easy (8:53), plus drills and strides.
W: 14 miles, including 3x2 miles plus 1 mile harder in 12:51 (6:29/6:22), 12:52 (6:33/6:19), 12:40 (6:18/6:22) and 6:07. One mile easy after each of the first 2 mile reps (8:53 and 8:25); half-mile recovery between the third 2 miler and the harder mile. Followed with leg injury prevention work and 500 yards recovery swimming.
Th: Upperbody weights, core, and 12 "miles" pool-running.
F: 8 miles very easy (9:12), yoga, 4.5 miles very easy (8:55), plus drills and strides.
Sa: 17 miles, including 2x5 miles in 33:13 (6:47/6:36/6:32/6:41/6:37 - average 6:39) and 32:52 (6:38/6:36/6:37/6:31/6:30 - average 6:35); float mile in 7:38 between the two. Followed with leg injury prevention work and 500 yards recovery swimming.
Su: yoga and 9 "miles" pool-running.
Pretty happy with this week. My fitness is jumping up nicely, I think. I usually get a massive fitness boost from racing half-marathons about 10-14 days after the race, so now is exactly when I'd expect to reap the gains from racing Houston.
It's been a pretty short marathon training cycle (I'm now just 4 weeks out) but I'm hopeful I may be timing this one just right. The 6:31/6:30 at the end of the second repeat was a bit harder than true marathon effort if I'm being honest, but it wasn't terribly challenging. When doing the 2x5, I try to finish it feeling as if I could have stretched it out for a few more miles. I definitely could have done so on Saturday.
I'm thinking 6:38-6:40-ish is a reasonable guess for marathon pace next month, assuming good weather and no taper hiccups.
THOUGHTSLEADER wrote:
@JQ: great race. I followed you on Strava after. I was wearing a Patriots shersey for Malcolm Butler (5 years and 1 day since my favorite sporting memory ever). Must’ve felt nice to be off the treadmill the last 2 days ha.
Awesome racing to you too, strong effort! Now I'll know to look out for you in the city :D. Central park races are always wild trying to surge up and down the terrain, love all the energy with all the people out there though! Definitely nice to run outside!
GT - awesome week
DB - congrats on the PR
fnd - welcome back
Stone- seems like a lot of us are struggling to find consistency this winter, probably not the worst time or year to be inconsistent
RRR - hope Denver treated you well
OR - please be nice to that hammy!
GFMAH - consistency
worm - solid long run
Lanc - Fitness doesn't go away that quickly. Don't sweat it
Sam - nice week back into things
JQ - congrats on the PR
Thoughts - a lesson on what not to do?
darkwave - awesome training!
M: vinyassa yoga
T: 55min skiing w 10k race in 35:45. 12 in skate (also beat by two classic). went out too hard but kept pushing. Previous best time on this course was 38:00 but conditions were fast
W: 8 w/ hill sprints
Th: 1hr skiing
F: 9.5 slow
S: 8.5 w/ sprints + 6x5min T w/ 1min jog. 6:25 avg so ~6:05 pace for the T. Felt really strong for the first 20min. Then called a route audible and had slushy footing, hills & headwind for the last 10min which took some wind out of my sails. Still have to call this a big success after doing this workout ~20sec/mile slower a month ago.
S: 10 monthly pancake run
Hopefully ski race on Tuesday but it was almost 50 today. Maybe a 5mi next weekend?