Male, 42, 5’11”, 170 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Next race: The NYC United HM (3/15/20)
Goal time: 1:15:00 - 1:16:30
Goal race: TBD
M - 17 miles
T - 13 miles total. Including 25:00 “MP” (6:14), 5:00 recovery jog, 20:00 “HMP” (5:40), 5:00 recovery jog, 4 x :30 “Mile P” (4:32) with 1:30 recovery jogs.
W - 11 miles
Th - 16 miles
F - 13 miles
Sa - 17 miles total. 6.5 miles easy warmup, 5 x 1 mile at 10km pace (5:29/avg) off 2:30 recovery jogs, 3 x .25 mile at mile pace (:73-:74) off 1:00 recoveries, 3.2 mile easy cooldown.
Su - 14 miles
Weekly Total: 101 miles
Year to Date: 495 miles
I dolled up my week to make it look cuter for AJ.
Hope everyone else had a great week.
Stone, that is a really really solid week of training. Huge volume and crazy quality. The lower end of your HM target seems like it would be very doable, maybe even conservative in my completely uneducated opinion.
Have a helluva race, HHW! Envision your gameplan and then execute it. Patience, patience, patience. Then fight like hell at the end. Can’t wait to hear your report.
Solid week of training, Stone. I too think the half goal is pretty conservative and easily doable.
Not an exciting week for me, still recovering from the 10K last Sunday. 20 mile LR yesterday @ 7:20/mi pacing a friend's workout.
I got roped into a half marathon this Saturday in Orlando because the temperature should be in the low 40s. Goal is 1:14:30ish which I think is doable with my PR's but I haven't done any longer workouts so we'll see how it goes.
Go getem HHW!
Been very MIA this week and probably again next week.
M25, 128lbs, 5'7"
PRs: 2:36 M, 1:14 HM, 16:10 5K, 4:38 mile
=== 02/17/20 - 02/23/20: 103.1 miles ===
> Mon
[5:45 AM] 15.23 miles @7:33, w/ 4x incline strides
[11:45 AM] 6 miles @8:10
> Tue
[5:30 AM] 12 miles @8:03
[11:00 AM] 5.53 miles @8:13
> Wed
[5:45 AM] 11.21 miles @8:15, w/ 4x incline strides
[5:00 PM] 4 miles @6:37
> Thu
[12:00 AM] 10.43 miles @8:11, w/ 4x strides
[4:30 PM] 4 miles @6:36
> Fri
[5:45 AM] 10.6 miles @8:12, w/ 4x strides
[11:00 AM] 4 miles @7:58
> Sat
[6:45 AM] 17 miles @7:24, 10E 3M 1E 1T 2E
5:41, 5:41, 5:41, 5:13
> Sun
[6:45 AM] 3.11 miles @8:43
> Weekly Notes
Was a loaded week between a team summit and apartment packing -- compromised on quality to not overwork mentally and physically. Was definitely a good call, feeling great at the end of a long week. Now 8 weeks in a row at 100+ and 12 at 90+. Will be really excited to reach the end of next week when all moving is finished!
"You're silly, daddy." -GT Jr., learning of my ice bath this morning. First one I've done in years. Not sure if it works but it sounded good today.
Starting 9 Weeks to Boston
M - 9mi
T - 1mi
Late in Monday's run my high glute tightened up a bit. Was bugging me in the morning so I bailed to sit on my foam roller. Thought I'd try again later in the day, but no time.
W - 4.5mi
Glute felt fine during warmup so I tried to do 1k/1k alternations but the tightness creeped back in so I pulled an AJ and quit before I even made it to 5k.
T - 7mi
F - 7mi
S - 10mi
S - 5x18* w/ 1k jogs (5:51 avg)(5:54 avg)(5:54 avg)(5:53 avg)(5:49 avg). All-in with small wu/cd: 20.5mi avg 6:31.
Kinda wish I'd run that half marathon this morning that I was considering before the hip tweak. I was accidentally tapered and ready to hammer.
Total - 59mi
Everytime I do one of these aggressive pullbacks for fear of injury I second guess myself if I could have just run through it and been fine, but I still think it's better than the alternative: hurting myself and wondering if I'd have been ok if I'd just chilled the eff out for a couple days.
*minutes (-ish, it was actually 5x3mi)
LOL Great week SC
M49 188. I was wrong last week. I was 192 when I stepped on the scale.
8 weeks
This week had my most miles in 29 years. Did as many doubles as I could while trying to keep stress as low as possible. The modulation I got in was mostly from different forms of elevation change on a treadmill or hills. Best runs were Wed. where I skipped to just eat and yesterday where I stopped with .25 to go to walk up the last hill.
M:15 min elliptical
3.6 easy
T: 4.25 easy
4 easy
W: 4.9 easy
ate
T: 6.5 easy
5 easy
F:4 easy
5 easy
S: 5.75 easy
S: 8 later with a 4 mile race. I'm just going to run fast enough to get an award.
Total 51
Felt good all week. Just really ran as much as I could with some modulation. Tried keeping every run easy enough where I'd not build any fatigue. Didn't feel good a couple of times so I backed off or stopped. Main reason for the issues I believe was from dehydration. Every run I kept in the semi easy range, as fast as the run would allow while staying easy.
Go get it, hhw!
Congrats on the century week, Stone.
Four weeks to go until Shamrock, Bumped it to six days this week, adding some speed on Thursday.
M: 9.5 at 6:30 overall...nice, steady feel...7:08, 6:40, 6:38, 6:27, 6:25, 6:24, 6:21, 6:23, 6:16, 2:59
T: 11.13 at 6:38 overall...finishing 6:31, 6:28, 6:33, 6:20, 6:08, 0:45...felt better at end
W: 16.25 at 6:40 overall...in the hills...windy...finishing 6:34, 6:38, 6:29, 6:38, 6:29, 6:32, 6:19, 6:26, 1:34
T: 6.13 at 6:04.6 overall...felt good from the get-go...6:39, 6:17, 6:03, 5;53, 5:51, 5:45, 0:46
F: 14.5 at 6:50 overall...windy, cold conditions...legs somewhat heavy...finishing 6:31, 6:32, 6:34, 3:14
Sat.: 16.5 at 6:47 overall...in the hills, including “little mountain”...finishing 6:33, 6:43, 6:25, 6:30, 6:20, 3:05...felt better in last few miles than in first few miles
Sun.: off/rest
74 miles
May aim for this upcoming week to be my peak mileage week, or at least get in a longer long run.
Have a great week, everyone!
Is worm update?
It’s a late start, AJ...10:00.
Stone: I see your half goal range got narrower. Must be feeling great to drop it so much from last week. Awesome week on singles to boot! How do your legs and body feel doing the mile pace work after a workout?
Moke: Hope the half goes well. Nice of you to help a friend on his workout. My brother lives in Sanford, still have yet to visit him, tough when they have 4 kids and 5th on the way haha!
Quill: Do you have a set pace and incline you do the strides at? Good call adjusting the week and feeling good for the weekend workout! Refreshing to feel good before AND after a workout.
Gordon: haha Jr. is right. Other adults would say/call us much worse knowing we do ice baths. Definitely better to be conservative. Sounds like you made the right call
Pappy: Solid work on the mileage high! Keep up the great consistent work! Did you get an award?
OR: Great week. Always good feeling better near the end than the start. Ill take that on any run.
Get it HHW!
M, 32, 6'1" 160
Recent- 5 mile 28:18
Goal- half on 4/26 1:18ish
"These boys get that syrup in 'em, they get all antsy in their pantsy."
-Chief O'Hagan, Super Troopers
S. 7.4 with 850' gain in first 4.4 miles
M. 8.5
T. 11.2 with 2.5 at 6:02 pace
W. morning 3.3 easy and core/afternoon 7.4
Th. 16 easy, paces from 7:30-9:00
F. 7.7
S. 6
This cycle: 50, 50, 59, 65, 65, 63, 67.5
Second highest mileage ever. More importantly, its the most miles in a consistent training week- the only bigger week was a reach for the sake of setting a high score last year.
For once, I was not psyched to head out for the long run. I usually love it but 16 solo under a 25F grey sky was not grabbing me. Got out there all the same. Recent quotes and talk around here were helpful.
Also brought some nutrition to liven things up and wow, am I glad I did. At about 11 miles I was pretty unhappy with the whole day. Stopped at the car to slug some coffee and maple syrup. That really turned things around in a hurry. Cruised through the last 5 like it was the first 5. It was a striking pick-me-up. Will definitely use some manner of gels/syrup in the goal half.
Little tempo on Tuesday was great to get things moving into the workout phase. Ready to hit the track this week. Looking at mile reps on Monday or Tuesday.
Review from previous week. I posted ~6 years ago. Had achilles surgery end of 2015. Finally having a good comeback after so many attempts. PRs from 2013-14; 4:40, 15:54, 1:15:43, 2:39:45, 6:18:xx (50mi).
Goal: Carmel Marathon 4/4/20
Tune up: Local half 3/15/20 (more than likely)
I switched to a 9 day cycle this time around. So a workout every 3 days with 2 easy between. Sometimes more if I feel the need. It works well with my work schedule of 24 hour shifts and 48 hours off.
Monday: 12.75mi E
Tuesday: 8.5mi + 4.5mi w/ accels (work double)
Wednesday: 22mi. Very easy to MP and faster. Practiced taking a gel every 30 min. Last 6; 6:47, 6:48, 6:46, 6:41, 6:43, 5:45.
Thursday: 8mi E
Friday: 8mi + 4.5mi
Saturday: 4x2mi @ HMP? 2:30 jog. 6:19, 6:17 - 6:15, 6:14 - 6:11, 6:10 - 6:10, 6:01. Workout felt fine. Felt better the last 3 reps than first. Supposed to be something faster than MP. Still having a hard time gauging where I am with no recent history.
Sunday: 8E. Meeting a few friends around noon.
Total = 91.5mi
Stone: A 100 mile week is outstanding smack talk. Looking good.
moke: Between your 10k time and 20 mile LR, I think you got it for that half.
JQ: Very impressive to stay above 100 while moving.
GT: Big time workout on Sunday! Great stuff. Better safe than sorry on little tweaks and I'm sure Sunday has you back on track.
Pappy: Heck of a week, nice work! 29 years, man, that's a comeback for the ages. Very cool.
OR: Solid, very glad its all coming back together for you.
npurdy: Nice beefy all-around week. From that PR list it looks like you really have some range.
GB - Nice week. Gels always help. I tend to save them for races, so that it is a true pick-me-up—when I need it most. I use them occasionally though in training runs. Take as many as you can in your half marathons and marathons. I go for four in a marathon, but five would be better.
Go HHW!
M, 44, 5'9, 130s
Gradual build-up, hilly eight-miler in early April, cross-country series in spring and summer
"Make haste slowly."
Roman proverb
M Park loop easy. Stride clicking over nicely, legs felt really good.
T Roberts Hill trails easy. Up the hill and around the far loop, out onto a spur loop, and then back to the sledding hill, where I ran 4 x up and 3 x down before finishing with a tour of the near loop (steady up, easy down). Very slippy in a few places but for the most part enough crunch on the ground and dig on the shoes to make it work. The sledding hill is a pretty grindy climb, a little under a hundred feet in a couple of hundred yards, with somewhat scrappy footing and a branch halfway up that kept trying to snatch my hat.
W Park loop easy. Footing not great – ice – but the legs felt pretty good.
Th Didn’t run – family obligations.
F Fitzy’s trails easy. High single digit temps, icy in stretches, especially near the trailhead. Same
loop as last week: to the dam, along the lake, and a loop through the knot, adding a quick climb back up the pine needle hill before heading home. Fun hill to run: starts with a short, sharp, climb, then swoops through a little dip and zigzags up through a stand of pines and hemlocks, flattening out toward the end.
Sat Park loop light fartlek w/90 steps smooth striding/180 steps easy jogging, then 4 x 40 steps hill strides more springy than hard. High single digit temps again but felt ok running. Kept the fartlek shorter this week with the longer runs coming on Friday (instead of Thursday) and Sunday.
Sun Sawmill Hills trails easy. Chilly but pleasant. Out to the cliff, down across the Swamp Road, then up a little hill, down along the edge of a small pond, and back up through pines and hemlocks to a stretch of bare rock. Nice view this time of year. Stopped to tie my shoes next to what looked like some fox scat and then headed back. Legs a little flat, but they held up well enough.
Steps forward with stretching out the Sunday run and getting in the low-key hill repeats on Tuesday, and had a better Wednesday run (not so draggy). Family life led to a couple of adjustments but all in all a decent week for me.
Have a great week everybody!
Relatively solid week for me. I'd love one more week to get a little more work in since I feel like I've started to really turn a corner fitness-wise, but I suppose that's always the case leading into a race.
M - 8.5 easy w/ 8x 100 on, 100 off at the end.
T A.M. - wu/cd + 4x4x400.
68.27, 68.75, 63.89, 68.34
66.39, 66.03, 62.10, 67.27
64.99, 64.75, 61.07, 65.10
62.24, 62.23, 58.65, 62.25
60, 60, 75, and 90 for rest within sets and 3 between sets.
T P.M. - 5 easy
W - 6+ easy
T A.M. - 7 miles with 5,4,3x200.
5x200: 30.71, 31.30, 30.53, 30.20, 30.74 (45 seconds)
4x200: 29.58, 29.45, 28.53, 28.02 (60 seconds)
3x200: 27.38, 27.14, 26.08 (75 seconds)
T P.M. - 30 minutes super easy. Bit over 4 miles.
F - 7 easy
S - wu/cd + 2400, 1600, 800, 400, 300, 200.
7:35, *2 min*, 4:53, *3 min*, 2:13, *3 min*, 60.5, *3 min* 44.8, *3 min* 29.2
S - 11 miles, took a few off the long run since I'm racing in 5 days. Just wanted to get something around 70 minutes in.
Workouts were decent enough without being spectacular. Feeling like true mile fitness is right around the corner right now.
SC: Impressive week. Keep it up. I'm really looking forward to seeing your next big race.
HHW: Best of luck today.
JQ:Wow! your consistently good weeks are amazing.
GT: Smart running this week.
OR: Glad to see you are back in form.
GB: Great week! Congrats on the mileage. Amazing how a little fuel turned around that LR.
npurdy1112: Great week! I like the 9 day cycle. This comeback is looking good.
My race is not for another 3 hours.
outsiderunner wrote:
GB - Nice week. Gels always help. I tend to save them for races, so that it is a true pick-me-up—when I need it most. I use them occasionally though in training runs. Take as many as you can in your half marathons and marathons. I go for four in a marathon, but five would be better.
Yeah I will experiment in a couple of runs here and there to make sure it agrees with me at speed but I like the idea of really saving the good stuff for the race.