darkwave wrote:
GNR1 - I am so confused by your Tuesday workout? What the heck did you do?
darkwave, 800 (400jog), 4x200 (200jogs), 800 (400jog), 4x200 (200jogs). Planned to meet some friends for a 8x800 workout, however was also coming off a pretty rough week [of being sick] and decided to cut this one short. Ran the 1st and 5th 800 with the crew, followed by some 200 “striders” in between. Dropped the pace a little on my second set.
Never done of these, might as well since I'm finally "training" again. Had surgery at the beginning of the year on my foot.
1.25 miles on Monday
1.5 miles on Wednesday
8 minute pace ish.
Pain in foot rest of the week. Luckily, it's not where I had surgery done. Probably can run on it, but being pretty precautious after this last bout.
M35, 5’10”, about 160
Road bests | 2020
5k - 15:20 (2006) | ∅
10k - 31:15 (2008) | ∅
10M - 51:52 (2009) | ∅
Half - 1:09:01 (2009) | 1:11:33 (A1A)
Full - 2:25:14 (2019) | ∅
Upcoming:
3/28 - Half?
4/5 - Cherry Blossom
4/26 - 10M?
Mo: AM - 10 @ 6:47; PM - 6 @ 6:44
Tu: 6400m in 21:43, 10 total. Low 50s, showers, track pretty flooded (beats ice). Splits 5:23, 5:27, 5:28, 5:25.
We: AM - 10 @ 6:56; PM - 5 @ 7:01
Th: AM - 16 x 200 @ 35.6, 85” jog, 10 total; PM - Treadmill 5 @ 6:53
Fr: 8 @ 8:31
Sa: 20 @ 7:18
Su: 5 @ 8:29 + 4 jog
Total: 93 miles
The 200s on Thursday beat me up a surprising amount. Quads are still sore. My speed needs work. And they also aggravated whatever is wrong with my right foot.
There was a pretty competitive 5k near my house this morning I wish I would’ve known about in advance. Eleven guys between 15:30 and 16:30. (I ran a 16:07 on that course a week before Chicago.) Did a little spectating on my run.
Thanks everyone for the input on races in last week’s thread. I suppose I’ll apply for the NYC lottery this week. Fukuoka would be a dream. It really comes down to if I can do a big trip then. I’ll know by September. AJ mentioned Twin Cities, which I hadn’t thought of, but would be pretty cool. And Lanc mentioned Broad St for this spring, which I probably won’t be able to do, will think about it this week.
stat - Thank you very much for the vote of confidence, as I have been a bit uneasy about having only six weeks. Will look to make the most of the time, and do so smartly. My overall plan is pretty simple...focus on getting as many big runs as is reasonable/possible (listening to my body), and get more rest. That extra midweek rest day seems to have been working well. All the best to you...
Male, 30, 6’01”, 181.0 lbs (hoping to hit 175 before Carlsbad)
PRs: 18:13 (2020 - February) 1:33:40 (2019 - spring)
Goal race: Carlsbad 5000
M - 10.35 miles
T - 8.0 miles
W - 8.75 miles (am), 3 miles (pm)
Workout:
3 miles @6:20-25 (6:24, 6:22, 6:23)
3 min rest
4x400 @ 79-81 sec with 1 min standing rest (80, 79, 79, 79,79, 80)
Just trying to check the box here since I knew I was racing on Saturday
Th - 6.5 miles
F - 4.3 miles
Sa (race day) - 7 miles (am), 2.3 (pm)
The race actually ended up being a 5k, even though they advertised it as a 3 miler. Anyways, I ran a new 19 second PR! 18:13 was the official result. 5:54, 5:58, 5:49, and 0:31 for the last .1
Overall very happy with the race. I think I left some time out there, I'm not very good at slowly tightening the screw throughout the last mile. For whatever reason I end up waiting till the last 600m or so and just hammer it. Not sure if this is good or bad, but I always seem to end races feeling like I should have started running faster sooner.
Su - 10.25 miles
Planning on racing a 10k this coming Saturday. It should be a big PR as I haven't raced this distance in about a year. Current PR is 41:38.
Weekly Total: 60.6 miles
Male, 43, 5’10”, 133 lbs
Goal- 3:05 or better at late April goal race
Plan - Most likely Jack Daniels 2Q
S - 9
M - 14 w/8E, 6x800 at 6:05 pace, 5x100 at 5:50 pace, 2E
T - 6
W - 10
Th- 10
F- 16 w/10E, 2x2T at 6:35 pace, 2E
Sat - Swim
Total - 63
Probably hit the same weather as Darkwave on Friday, as soon as I got into the tempo work, it just rained with winds that were crazy. Anyway, I am looking to add strides twice per week, maybe to Sunday and Thursday but if that’s a bad idea I’m all ears.
Good luck to everyone this week.
runrincerepeat wrote:
Fri - off ( cut tip of thumb off Thur night)
This is a new injury report in my time on the thread. Dare I ask how much constitutes a tip?
M, 32, 6'1" 158
Recent: 5-miler 28:18
Goal: half 4/26, sub 1:20
Transition Week 1
Hills to move from easy miles to speed.
65.4 miles in 8 runs. 13.3 long run, prodigious moderate hills throughout the week.
"Did you run today?"
"Can a fish tread water? Hell yes, I ran today, you think I'm out here to taunt the farmers?"
- - -
"Snow is snow. You either run in it or you don't. It gives you something to go against, an irritant. But also a stimulus..."
Once A Runner
Some more motivation in the vein of RunnerSam's quotes late last week. Gross weather here, which is a good time for such reminders. Denton may be making a virtue out of necessity but he's not wrong about an Ohio winter. Got to get out there and if its snowing, well, then you just get to feel extra smug about it later.
It was not all frozen drudgery though. I fell bass-ackwards into a free pair of Beacon V1 and holy smokes, ya'll. I feel like I could run to the moon in about five and a half hours. How are they so light. Incredible.
This is the second Great Shoe Revelation for me. The first was when I went from only the clunkiest Asics available to the Ghost and the Boston. Game changing stuff. Can't wait to see about some road hill reps in them.
Goal this week is to do one harder, structured hill session and add either hills, a little tempo work or length to the long run.
I was afraid to ask this question. I just loved that it was casually thrown into your report lol.
RRR you are the Ronnie Lott of running. Imma pour one out tonight for your thumb.
Hey, random, any of you run in the Pegasus? I ask because I logged a ton of miles in Vomeros, and the new version 14 is just a different shoe. I tried the Pegasus 34, but it was not the plush ride that has kept the injury bug away. Are the Pegasus 35s or 36s any “plusher” than the 34s, as I’d rather not fork over $180 for the Peg Turbo 2s. I’ve read all the reviews but as always I turn to this thread for the real deal running wisdom.
49m 187 after a week of starvation.
Been lurking but not posting. Great racing everyone. To make a long story short, took some time off since the ankle kept hurting. Ate like a pig and went from 182 to 193. Ran out of cheese, sausage and crackers last week. I figured I better start running again to get in shape by April. 6 weeks off seems a lot better than 6 months, 1.5 years or a couple decades.
M-F off. Thought about running but just didn't get motivated enough.
S 4.8 miles w/8 strides
S 8.5 miles planned on 8 but of course I took a wrong turn and ended up hitting a half dozen 40 foot hills.
13.3 total.
GB - So, ya like the Beacons. I am not surprised. They are the best non-cheater marathon shoe out there. Light but cushioned...an unusual combo. Also, they do not strangle my midfoot or toes. You may now join JQ and me in the Beacon Club.
GB - Some other notes on the Beacon...
I prefer the v1. Do not like the ankle collar on the v2...too stiff on my ankle bone. In any case, if you think you need a little stability or would like some extra arch, try pairing the Beacon with the Currex RunPro insole (in the arch height of your choice). The Currex is the best running insole on the market. It will not cramp your style. I raced a 20-miler in the Beacon/Currex combo.
M34, 6’2, 174
Last Race: RnR New Orleans Half (2/9)
Goal Race: Boston Marathon (4/20)
Mon - 7.7 mi EZ @ 7:53/mi
Tues - 2 mi WU, 5 x 5 min @ T w/ 1 min jog, 2 mi CD
Wed - 6.3 mi EZ @ 8:08/mi
Thurs - 11 mi @ 6:55/mi
Fri - 6.2 mi @ 7:02/mi w/ 30 sec on/off in 5th mile
Sat - 5.5 mi EZ @ 7:51/mi
Sun - 2 mi WU, Half Marathon @ 1:09:32, 2.5 mi CD
Tuesday was a great preview workout for Sunday. My 5 minutes segments came in at 5:21/mi, 5:21/mi, 5:21/mi, 5:19/mi & 5:16/mi. Each of those paces felt spot-on & I did the workout in my Rincons, rather than my older VaporFly 4%, like I have done in the past. I prefer to wear heavier shoes than I would in the race in my final workout before one.
I had a few goals on Sunday. My stretch goal was to go sub-1:10:00. My two realistic goals were to ... (1) Go sub-1:11:00 so I don’t have to pay for another damn Rock N Roll Marathon again & get myself into the ADP corral at Chicago in October ... (2) Hold a steady effort throughout the race without going to the well too much.
I am happy to say that I hit all of those goals I stated above. I locked in right away and started clicking off miles - 5:13, 5:21, 5:20, 5:18, 5:18, 5:21, 5:18, 5:16, 5:17, 5:21, 5:16, 5:15, 5:08, 4:48 (0.10). They didn’t have clocks on the course (I don’t know if they ever do) and I didn’t look at my total time until I hit 12.5 miles & saw I had a shot at a sub-1:10:00. I was in No Man’s Land for a good portion of this race, which was a great test of my mental fitness. I also fell into the Pain Cave on Mile 6 (5:21) & Mile 10 (5:21), but rebounded nicely.
From a team standpoint, we finished third overall and got a nice check out of it. Going in, we knew we didn’t have a shot at 1st or 2nd since both of those teams had two OTQ guys on them, so we just had to do what we usually do in local races & hold down the fort.
I’m going to take a few easy days here to recover and then it’s back to business!
M40 6-6, 190
London
M 8 / 4
T 13 w 8x1600T (5:39, 5:39, 5:40, 5:39, 5:40, 5:40, 5:39, 5:24) / 4 pm
W 8
Th 10 w 23x1’ on-off fartlek / 6 pm
F 8/4
S 21 miles w stepping stones 4x(6:45/6:15/5:45)
6:47, 6:13, 5:47
6:42, 6:15, 5:45
6:40, 6:16, 5:40
6:44, 6:13, 5:24 - 21 total
S 13 trails / 10.5
Total miles - 110.4
Tyler - That is one heck of a race. A steady, rhythmic stream, mile after mile, and no bad one in the bunch. Congrats on attaining all of your goals. Enjoy the ADP corral in Chicago.
M16
*KM*
M 16 with strides
T Gym
W 16 with strides
T 16
F 15*(2 on, 1 off); total 16
S Bike + Gym
S 16
Total: 80k, 50 miles
Rest day this Wednesday. Liking these on/off workouts a lot more than distance based intervals.
Dang some great weeks. aj, heck of a week. 110. And the 21 miler looked impressive.
I’m back in business after a tough few weeks with travel, family, kids, and what we like to call “family momentum”
M - 8 at 7:18
T - 2 miles WU, 4x1600 (555, 555, 550, 550) first 3 with RunnerSam, 1.5 CD
W - 6 at 7:28
Th - 8 at 652 - progression (733, 709, 707, 702, 652, 637, 621, 612) - was gonna do 4 threshold miles, but it turned into this instead. Still some good work.
F - 6 at 7:12
Sa - 6 at 706
Su - 14 at 721
Total: 56.5 miles
Felt good most of week. Really happy to be back at it and feeling healthy after all the sicknesses. Was good to see the boys at the track on Tuesday and take advantage of the 60 degree weather. About 12 weeks out from Broad street. Need to put a bit more of a formal plan together. Will get there hopefully this week. Comments tomorrow. Drinking a beer and going to bed.
Guy Broman wrote:
"Snow is snow. You either run in it or you don't. It gives you something to go against, an irritant. But also a stimulus..."
Once A Runner
.
Great quote. Reminds me of my memorable run on Thursday. We didn’t get snow (we rarely do down here in AL) but we did get a flash flood Wednesday night continuing to Thursday morning. All my buddies bailed on the run which made getting out of bed a real challenge. Unwilling to do something sane like sleeping in, I roused myself and headed out solo.
Just over halfway into the workout I turned onto the parkway to find orange cones blocking car traffic. The trail that parallels the road was under a few feet of water but the road itself was “dry” as far as I could see so I went around the cones and forged ahead down the middle of the closed road. A half mile later the cones made more sense when I found myself trudging against the current in almost a foot of water. It was just enough to make running difficult but not impossible.
The road was completely underwater for about a half mile, then it cleared. I promptly resumed the fartlek with feet that were mostly numb. To penalize myself for the extended break I added 3 extra reps to make up for it. It was a memorable run.
Later that morning the local school district cancelled school. (Well, they actually called in an “e-day” which means the kids just stayed home snapchatting each other). Anyway, who ever heard of school being cancelled because of rain? Is there any wonder why kids these days are so soft?
But I digress. The water was an irritant but also a stimulus. OAR inspires again.
Looking for advice on a good 10 day out from marathon workout.
I was planning on 3 up, 2 @ m pace + 10 seconds, 4 @ m pace, 2 @ m pace - 10 seconds, 2 down. Does this sound reasonable?