Male, 32
PRs: 2:14, 4:51, 17:17, 36:17, 1:19:48
Upcoming race: 5k on 12/10
Goal: 16:XX
M - 4.9 @ 8:05 with 4 strides
T - 1.3 up, 6 strides, 1 mile in 4:55.4, 1.4 down
W - 4.4 @ 8:25
Th - 2.7 up, 4 strides, 5k Turkey Trot in 17:43, 2.3 down
F - 5.5 @ 7:43
Sa - 10.2 @ 7:44 with 8 strides
Su - 11.2 @ 7:57
Weekly Total: 48 miles
YTD Total: 1720 miles
Mile race: I thought I might be able to crack 4:50, but it wasn't gonna happen. I hit 209 and 409 in about 38 and 73-74ish, so the initial pacing was great. I didn't pay attention to splits after that so I'm not sure where I slowed. I led from the gun until about 150 to go, then was outkicked (the guy beat me by 5 seconds!). Even though I missed my initial goal, I lowered my indoor PR by 3 seconds and walked away happy with the performance.
Turkey Trot: I took the lead about half a mile in and was never challenged after that. Since I had the win in the bag I ran at about 95% effort. I felt pretty good for the whole race. This was a hilly course (275 ft. of gain according to Strava). Three years ago I ran 19:18 on the same course when my flat PR was 18:17. I don't know if the course is really a full minute slow, but it gave me some confidence that I can go sub 17 in two weeks.
Decent week. Still not fit enough for a true long run but getting there.
M - 9+ with 2400, 2x400. Just a little tune-up effort. 7:36 and a couple 68s.
T - 8 easy
W - 4 easy
T - 6 total with 5k in 16:10. Met my baseline goal so I guess that's good.
F - 7 easy
S - 8+ easy with 4x 300 on, 500 off. 300s in 50.8, 49.8, 49.2, 47.5.
S - 12 medium.
M53, 5'6", 123
M: off/rest
T: off/rest
W: 13.25 at 7:22 overall...in the hills,,,legs kinda grumpy
T: 10.5 at 7:02 overall...cold and sunny...7:57-> 6:54, 6:49, 6:44. 6:33.6, 6:29.7, 3:09.3...full progression
F: off/rest
Sat.: 10.5 at 6:50.8 overall...a bit of a flyer in the neighborhood...7:53, 7:35, 7:16, 6:55.0. 6:46.4, 6:42.0, 6:35.6, 6:31.2, 6:20.3, 6:14.9. 3:03.7...full progression...pretty happy with the last two miles...did not think I was going that fast
Sun.: 11.25 at 7:04 overall...in the hills...body was feeling okay and so I figured I would go back to the hills this morning..7:57 -> 6:53, 6:46, 6:51.8, 6:41,0, 6:10,4, 1:31.8...felt good...breezy,,,had a bit of a breeze at my back in the last mile but I fought it on the way out...happy to see the 6:10...was winding it up a bit toward the end...hmmm...
45 miles
Male, 29, 6’4”, 150 lbs
PRs: 4:54 mi, 16:56 5k, 28:01 8k, 1:18:00 HM, 2:43:41 M (2015 8k, 2018 mi/5k/HM, 2021 M)
Goals: Easy week with Strides
Mn - Off
Tu - Off
Wd - 3 @ 6:55s
Th - 5k in 18:25 + WU/WD = 6.25
Fr - Off
Sa - 3.25 @ 10:00s
Su - Off
Total - 12.5
Stat - Don’t think I mentioned it earlier, but nice seeing you back.
M38, 5’10”, low 160s
Upcoming
Maybe something in December
11/2023 - JFK 50 (a goal)
Road bests | 2022
5k 15:20 (2006) | 16:14 (C Blossom split)
10k - 31:15 (2008) | 32:51 (CB split)
10M - 51:52 (2009) | 53:14 (Army 10)
Half - 1:09:01 (2009) | 1:12:07 (RnR DC)
Full - 2:25:14 (2019) | ∅
Mo: 8 @ 6:10 (46, sunny)
Tu: 8 @ 6:28 (55, sunny)
We: 5 @ 7:47 (38, sunny) stroller
Th: 10 @ 5:43 (39, cloudy) gobble gobble*
Fr: 8 @ 7:48 (49, overcast) stroller
Sa: 5 @ 7:04 (40, sunny)
Su: 8 @ 6:48 (50, overcast)
Total: 52 miles
*Tempo, felt loose from the start, splits: 6:02, 5:47, 5:46, 5:43, 5:40, 5:46, 5:36, 5:42, 5:37, 5:32.
notarobot - Great result! Rough to lead the whole time, you would probably be a little bit quicker if you had somebody to work with. Always fun getting 'used' and out kicked. You are ready for that sub 17!
stat - Great 5k! hopefully you will stick with it. It looks like the fitness is coming back nicely
OR - solid flyers as always
sub 6 - not sure if it was a race but great Thursday tempo.