Male, 42, 5’11”, 170 lbs
PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)
Next Race: TBD
22 miles on three runs. Still taking things very easy to give myself a recovery period and allow the aches and niggles to feel 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: TBD
M - 7 miles
T - 9 miles. Light quality. Including 4 x 1.5 miles (7:42/mile avg) off 3:00 recovery jogs.
W - 8 miles
Th - 7 miles. Quality. Including 4 x 1 mile progressively faster off 2:15 recovery jogs. 7:15 / 7:11 / 7:07 / 6:55.
F - 5 miles
Sa - 14 miles
Su - 10 miles moderate (8:30). Light quality. Last mile 7:47.
Weekly Total: 59 miles
YTD Total: 571 miles
Another very strong, consistent seven days of running. She has been responding very well to more frequent, lighter quality with one targeted workout per week.
M35, 6’-1, 160
PB / 2020:
Mile 4:06 / NT
5k 14:32 / NT
10k 31:30 / 32:40
Half 1:08:31 / NT
Full 2:32:50 / NT
Upcoming Races:
(TBD ??)
M: easy, 8M
T: easy, 9M
W: strength, 2400/1600/2x800 @10k/5k/3k pace (7:30/4:50/2:22-23) 800 jog, 10M
T: easy, 9M
F: speed, 4x(4x200) 3k->Mile (:35->:32) 200 jog, 10M
S: off, —
S: long run, 16M
3/22 Total 62 (6d)
3/15 Total 60 (6d), LR=16
3/8 Total 62 (6d), LR=15
3/1 Total 52 (6d), 10k 32:40?
2/23 Total 62 (6d), LR=18
2/16 Total 67 (6d), LR=17
2/9 Total 62 (6d), LR=15
2/2 Total 34 (4d) *sick
1/26 Total 55 (6d), LR=16
1/19 Total 52 (6d), LR=13
1/12 Total 60 (6d), LR=16
1/5 Total 62 (6d), LR=14
M/34/6’2”/180 lbs
PRs: 5k = 16:40/HM = 1:23:10
Next race: TBD (hopefully 5k/10k over summer)
Just trying to rebuild at this point. Want to stay moderately fit, get healthy, work on core and other areas and start to build up slowly. Wanted to get 35 this week and will try to add 5 a week until 60.
M - 4 @ 7:40 + core and leg strengthening.
T - 6 @ 7:38 + core and leg strengthening.
W - 5 @ 7:43 + core and leg strengthening.
Th - off + core and leg strengthening.
Fr - 6 @ 7:32 + core and leg strengthening.
Sa - 8 @ 7:05 w/ 5/6/7 @ 6:35/5:55/5:30 + core and leg strengthening.
Su - 6 @ 7:10 + core and leg strengthening.
Total: 35 w/ 2 hours or so of other stuff.
Knee started turning the corner on Friday I think.
Stay healthy everyone.
I like the update to the thread title Stone ?
Hope everyone and theirs are doing well in these times!
M25, 128lbs, 5'7"
PRs: 2:36 M, 1:14 HM, 16:10 5K, 4:38 mile
=== 03/16/20 - 03/22/20: 100.1 miles ===
> Mon
[6:45 AM] 12.25 miles @8:00, w/ fast finish
[12:00 PM] 5 miles @8:02
> Tue
[12:00 AM] 13 miles @8:16
[2:00 PM] 4.5 miles @8:15
> Wed
[7:00 AM] 11 miles @7:39, w/ 4x strides
[3:15 PM] 4 miles @7:11
> Thu
[7:15 AM] 10.05 miles @6:19
> Fri
[7:15 AM] 10.23 miles @7:29
[11:30 AM] 5.03 miles @7:14
> Sat
[7:15 AM] 17.69 miles @6:27, Progression, last mile 5:12
> Sun
[7:30 AM] 7.35 miles @7:51
> Weekly Notes
12 weeks in a row of 100 miles reached. Feeling fresh and strong but mentally not there these days to start cranking out even more/harder. Might start cutting down as this virus thing ramps up, pick up some alternative exercise.
RRR 37 6ft 179
Still gonna post as I always have for years now.
Still a niggle in my left glute/ham/piri so didn’t run this week. Really no use with no races coming up. Figure maybe take a few more weeks and guarantee all the fractures are healed anyways.
One of my heat lifting weeks. 1hour hard lifting x 5days. Weight on all my lifts has gone way up.
Also about 50 miles on the bike. That will increase starting this week the warm weather coming.
Hope everyone is well and stays well. And fights off the Coronavirus depression
“When life gives you lemons, make lemonade.”
M 8 / 5 + toothache
T 11 + bad toothache
W off / root canal
Th 14 w 6T (5:41, 5:39, 5:37, 5:44, 5:34, 5:44) / pm 8
F 10
S 22 mile strava segment hunt including 1.4 @ 5:00 pace, .75 @ 4:52 pace, .93 @ 5:01 pace, .8 uphill @ 5:51 pace / pm 5
S 12 / 4 planned
Total - 100 miles
Interesting week.
Legs felt like crap early in the week, while a toothache got progressively worse. Immediately after a run when my heart rate was up the pain was almost unbearable. Luckily the dentist and endodontist were both treating emergencies and fixed me up with a root canal. Nice checking that one off the bucket list. The day off was just what my legs needed and on Thursday we hammered hard.
On Saturday, with no races to run, me and a small crew decided to go hunting for segments owned by others in our group. We were fairly evenly matched and worked together well at sub 5 pace. Each segment left me gasping for air and afterwards my legs were totally trashed. Thanks in part to technical glitches that kept my buddies off the leaderboard, I claimed at least 5 KOMs and decided that until corona goes away I have a new mission in life. Happy hunting.
Side note: working from home ain’t so bad.
Me: M51, 5’,6”, 125
Some PRs...17:19 (age 50), 2:46:13 (age 49)
M: 10.25 at 6:18 overall...pace came easily...cold early morning...7:03, 6:48, 6:30, 6:21, 6:16, 6:10, 6:01, 6:00, 6:05, 5:56, 1:27
T: 11.26 at 6:17 overall...a St. Paddy’s delight...7:02, 6:39, 6:32, 6:31, 6:21, 6:17, 6:11, 6:11, 5:59, 5:51, 5:39, 1:26...highest training run VDOT in a good while (55.8)...and three 55+ in a row
W: off/rest
T: 11.5 at 6:28 overall...an all-sub-7:00 run...windy/warm...6:58, 6:50, 6:44, 6:33, 6:25 6:26, 6:29, 6:26, 6:20, 6:14, 6:03, 2:53
F: 12.25 at 6:43
the hills...6:35, 6:35, 6:36, 6:10, 1:30 to finish
Sat.: 16.25 at 6:36 overall...hilly route north over the bridges...windy conditions...14.25 of sub-6:50, finishing..6:28, 6:27, 6:25, 6:31, 6:28, 6:25, 6:22, 6:24, 6:24, 1:35...grinding away
Sun.: off/rest..unless I get stir crazy
61 miles in five days...a quick math avg. pace of 6:28 for the week
Will run by feel until this madness is over. Will go when the light is green.
Be well, my friends.
M 31, 5’10/~155
M: 6.7 @ 7:08 in the Park
TU: 8.7 ft. 4x1200 @“HM” with 90” rest, and 4x400@5K. Splits: 4:27 (uphill/wind), 4:09 (opposite way), 4:24, screwed up and ran long the last one .85 miles in 4:50 around 5:40 pace. 400s were unimpressive ~ 5:30 pace. Around 2 mile c/d. Did this on the road at the Park. It’s a bit of a schlep to get to a track in NYC unfortunately (would require Citi Bike).
WED: 6.7 @ 8:06
THURS: 8 ft. 12 x 60” hills with jog down. Repeats at average of 5:50 pace ~ last at 5:30. Rest took 1:50 on average, longer at the end. 2 warmup, 1.9 down. First hill workout in many years.
FRI: 7.7 @ 9:09. First 5 with fiancee relaxed pace.
SAT: 14.4 @ 7:18. In all likelihood this was more like a smidge under 7:15 pace. Two miles get screwed up with my GPS (3 and 9). Really digging Riverside Park for this LR. Picked it up effortlessly the last 4 miles after re-entering park and hit 6:58, 6:57, 6:32, 6:38 before getting out of the park. ~MP felt very natural.
SUN: Going to run just enough to hit 60 on the week. Not an obsessive numbers guy, but it’ll be fun to hit it, I only need around 7.7 and it’s a 8-year high score on all singles.
Stay safe everyone.
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) | ∅
Cancelled:
[strike]3/28 - RnR DC Half
4/5 - Cherry Blossom
5/17 - 10k[/strike]
Not yet cancelled:
6/13 - 10k
Mo: 5 @ 7:52
Tu: AM - 4 @ 6:33; PM - 1 @ 7:51 + pretending to play tennis
We: 8 @ 6:11 finish in 6:01, 5:49, 5:48, 5:36.
Th: 8 @ 6:08 finish in 5:58, 5:55, 5:34, 5:29.
Fr: 8 @ 6:46
Sa: 10 @ 6:34 + some hiking
Su: 8 @ 7:53
Total: 52 miles
A nice down week, but planning to aim for about 70 miles per week with light workouts for the duration, unless it turns into a total lockdown, in which case there are stairs on my back deck I can run up and down.
Been working from home since Tuesday. Staying quite busy with work and other socially distant activities and also doing a really impressive job of not drinking before 5 p.m.
M34, 6'2, 174
"I had someone tell me I fell off, ooh, I needed that." ~ Drake
Mon - 7.0 mi EZ @ 8:05/mi
Tues - 11.0 mi @ 6:13/mi - Aerobic & 200s
Wed - 7.0 mi EZ @ 7:59/mi
Thurs - 12.3 mi @ 6:49/mi
Fri - 10.2 mi @ 6:11/mi - Aerobic
Sat - 7.41 mi @ 7:41/mi
Sun - 2 mi WU, 10 mi @ MP (55:44), 4 mi CD
Tuesday and Friday were general aerobic/steady state runs with the only differences being that on Tuesday I did some 200s at the end of it and on Friday, I was running on fumes after getting just three hours of sleep the previous night. Both went well enough.
Sunday wrapped up my spring marathon training. With no more races to train for, I decided to hit 10 @ MP and call it a cycle. This went VERY, VERY WELL. Here are the splits - 5:36, 5:34, 5:31, 5:35, 5:31, 5:37 (Slowed down after nearly tripping over a curb), 5:35, 5:35, 5:34, 5:33.
I felt like I could have kept rolling along during those MP miles. Part of me considered throwing down for 5K more to equal what I would have done this weekend if nothing got canceled, but I wanted to leave this training cycle with a strong fitness check and got just that.
I plan on taking a down week and then making the transition into 5K/10K stuff for the summer until my training plan for Chicago kicks in. That is, unless I decide to sign up for Grandma's Marathon, if it's still going on by then.
T - 3
Th - 4
F - 6
S - 6
Total: 19 miles
I'll take it.
Working from home since Wednesday afternoon. I'm tapering off of Prednisone and will be starting Humira sometime this week. Just hoping to stay out of the hospital until things calm down.
Tyler_Runs_Lifts wrote:
Sunday wrapped up my spring marathon training. With no more races to train for, I decided to hit 10 @ MP and call it a cycle. This went VERY, VERY WELL. Here are the splits - 5:36, 5:34, 5:31, 5:35, 5:31, 5:37 (Slowed down after nearly tripping over a curb), 5:35, 5:35, 5:34, 5:33.
.
Strong hoss. Maybe I’ll see you at grandmas house.
Beasts, greetings.
AJ- I’d love to see Grandma’s happen. Perhaps I’m overly cynical, but it’s hard for me to really envision it not being postponed. Best hold on to that fitness young man! Looking beastly.
Sub 6- I see you’ve taken your training “OR style”- nice work.
I’m still way out of shape, but it’s getting less worse. Actually if I wasn’t at home snacking all the time I might be running decent.
*m- AM- botched Oregon 200s workout, cold outside and early. 2400m alternating 200s @:45/:37.. was supposed to be :35s or better but i was real tired. PM- 6
t- 8
*w- Dos Santos long run- 16@6:44, 3@5:50, 6 x 400@1:17, 1’ recoveries (all on the road)
th- 6/5
*f- AM- 8. PM- 12 x 100m strides in 16-17” + 12 x hill sprints
s- 11
*su- AM- 5. PM- 1200/1k/800/400/200. on the road, equal time recovery (3:43, 3:03, 2:28, 1:12, :35)
92
trying to figure out my location of choice for a little solo 5k time trial in the next week. Tracks are all locked up, but Ive got two certified course options that are marked with paint on the courses. I think in a road race maybe I could go 16:10/16:15 right now... solo time trial is tough to say. Anything over 16:30 would certainly be a bit disheartening though. At either course I’m going to have to run it super early too which sucks...(the bike path has been packed and the local course has some questionable road crossing). I might have a spotter/crossing guard though. Stay beastly
Male, 26, 6’4”, 144 lbs
PRs: 4:54 mi to 2:47:14 M (2018)
Goal: Race something, sub 30 200m
Mn - 12 @ 7:10s
Tu - 2x3200 + WU/WD = 13 (6x100 strides included)
Wd - 12 @ 7:30s
Th - AM: 7 @ 8:30s, PM: 11 @ 7:25s
Fr - 11 @ 7:15s
Sa - AM: 19 @ 7:40s, PM: 5 @ 8:15s
Su - 10 @ 7:35s
Total - 100.5 (last sunday to saturday total of 105)
Tu - 11:53 11:43 with 2:07/400m rec
Decided early in the week to go for 100 with a friend and it was kinda fun, highest previous week was 91 (calendar) or 99 (7day). Will go for 80-90 this week. Today's run felt fine so will keep at it. Hoping the local 5 mile in June will be my next official race, might time trial before then
-RS
M/27/5'11"/170 lbs
PRs: 2:11 (2016) 4:57 (2017) 18:09 (2018)
Goal: Fast 800m in the summer
Haven't posted here in a while. Last year training was going really well and consistent until April when I got a horrible stomach bug, lost a bunch of weight, and had to start over. Built up to some 70 mile weeks in the summer but was a little aimless in my training. Ended up doing a 6 week build to a few indoor mile races at the end of the year and ran a 4:58 with a 10 second negative split lol. This year I've been averaging 55 mpw but I want to take it up because of coronavirus. Also I feel like I still have something to give in the shorter events so I want to try running some fast 800s in the summer. Training has been pretty conservative, with my hard workouts mostly being tempo efforts and 200s.
M: 14.7 easy (AM: 4.7 PM: 10.0 w/8 strides)
T: 9.9 total w/6x(0.6 mi @ 10.5 mph (5:42/mi) + 0.2 mi @ 6.0 mph (10:00/mi)) continuous [treadmill]
W: 5.4 easy
T: 13.6 easy (AM: 4.6 PM: 9.0 w/9 strides)
F: 8.6 total w/6x300m avg. 48.2, 500m jog recovery
S: 9.0 total w/4 mi @7:05/mi
S: 5.5 easy
TOTAL: 66.7
F43, 5'6"
At least I got one race in this year and I was happy with it. Still waiting to get the medals though. Covid-19 in China delayed their shipment to the US; I couldn't pick up in person once they finally arrived in southern California and now the virus has delayed their distribution to those of us in other states. I hate to think of fall races getting cancelled too but if this is my only race this year, I want the hardware! :-)
After several days of feeling down, the natural feeling of needing to run came back as expected. Working from home most of last week, I didn't have to get up really early to run and so went later in the day which turned out to not be great. On Tuesday my favorite park was PACKED with people and I shouldn't have stayed to run, but I did. So I decided I'd avoid parks and Wednesday ran in my neighborhood which I did not enjoy and I didn't feel great. By Friday I went back to getting up at 5:30 a.m. Not only did it feel better to sort of get back to a normal schedule but it was dead at the park as usual that time of day so running felt normal again too.
Mo: 6.3, moderate because my legs felt refreshed.
Tu: 7.3 slightly more moderate because I felt very uncomfortable at the busy park and just wanted to get the miles done so I could get away from all those clearly unconcerned possible disease transmitters. I should have just left as soon as I saw how many people were there but I thought there might be more space in between groups than there was and once I was running I just decided to get through it.
We: 4.9 neighborhood hilly miles, didn't feel great, legs felt noodly so I didn't run as far as I had planned.
Th: off
Fr: pre-dawn pleasant temperatures, 7.3 mi easy.
Sa: more pre-dawn miles, chillier, 7 mi E.
Su: doesn't seem right to have to get up at 5:30 on a Sunday when I don't have a race to prepare for, but if that's when the parks are free and empty, then that's what I'll do. Cold this morning. 9.5 mi.
This week: 42 mi. Not too bad. I'm going to try to keep hitting at least 50 in the next weeks while I enjoy running not worrying about pace and thinking about what I might do this fall. Stay safe, my friends.
Female, 45, 5'4", 105
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: Grandma's full
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
Next races: ???
43 miles, 9 miles of walking, 6 "miles" of pool-running, and 1000 meters of swimming
M: core, 1000 meters of swimming, and one hour pool-running.
T: 12 miles, including an alternating short hill/short tempo workout. Ran two short hill repeats in roughly 70 seconds with 2:30 recovery, then 1.5 miles at 6:43 pace. Another two 70 second hill repeats, then 1.5 miles at 6:29 pace. Ended with a final two short hill repeats. Prolotherapy injections that afternoon.
W: 4 mile walk.
Th: Upper body weights/core and 5 mile walk.
F: DIY yoga, 10 miles easy (9:16)
Sa: 12 miles, including 8 longer hill repeats (just over 2:00 up, and then just over 3:00 down). Followed with leg injury prevention work.
Su: 9 miles (9:27) and live streamed yoga.
After Monday both the pool and yoga studio were closed. Which was fine, because I had decided I was no longer comfortable going to either. The gym, amazingly enough, stayed open most of the week, but I decided to sit that one out also.
Some people were wondering what I'd do in the absence of pool-running. I've found that going for a long walk seems the best replacement. It gets me out of the house for about the same amount of time. And while it's not non-impact, it is low impact.
I saw my prolotherapy/PRP doctor on Tuesday, who agreed that I needed another set of injections. Thankfully, he also was able to fit me in that same afternoon - important because I'm not sure if prolo/PRP is included in the list of non-essential medical procedures that need to be halted. (I absolutely agree that it's non-essential - I'm just not sure that prolotherapy injections are detracting from the potential care of Covid 19 patients in the same way a colonoscopy or labral tear surgery might.)
I got the full package - prolotherapy injections all the way down both sides of the SI joint, all the vertebrae facets from L3 on down, and both hamstrings at the attachment just to be complete. And then was instructed to take it easy for a few days. Thus I shifted to long walks for the next two days.
When I started running again, I was pretty darn sore, but also much more stable. My rehab exercises have become easier by a factor of 10, especially balancing on the right leg. And....I can sleep on my side without pain!
I'm going to stick with mostly hill stuff for the next few weeks, as part of operation "get my butt in gear." I'm not running the hills very fast - I'm more focused on power and correct form. In a few weeks, I think we'll have a better idea of how things are going to play out and when racing may start up again.