Getting back in the swing of things. Signed up for marathon 3/25 so starting 16 week plan on Monday. Not in great shape but feeling motivated.
M - 9 @ 7:45
T - 8 @ 7:32
W-
AM: 10 @ 6:36 w/ Mona. 5:05-5:10 ons and 5:55-6:05 off.
PM: 3 @ 8:23
Th - 9 @ 7:51
Fr- 8 @ 7:20
Sa-14 @ 6:47 as 4 up, 8 @ 6:23 avg., 1 down
Su - 10 @ 8:09
Total - 71 miles
Male 29
Goals: be less fat. Half marathon in 118ish in February and then low/mid16 5k in March
Keep having achilles issues so starting a more cross training heavy schedule
M- off
T- run 7@645
W- bike 30 min, run 3 @8 pace
Th- run 9 hills @745
F- bike 80 min
Sa- run 11 trails @845
Su- bike 80 min
Total: run 30 miles, bike 3h10min
Female, 48, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Recent best times: 5K in 21:08, 10 Miles in 1:11:40, half-marathon in 1:34:05, Marathon in 3:24:40
Next races: 15K on Dec 11; Houston Marathon in January.
Dropping two weeks since I missed last week:
Week 1:
61 miles running, 80 minutes pool-running, and 500 yards swimming.
M: 7 miles very easy (9:42) and upper body weights/core
T: 8 miles with a relaxed 1600 in 7:14 and 2x200 each in 50 seconds. Followed with injury prevention work.
W:5 miles very easy (10:06) plus drills and two strides.
Th: 10 miles, including a 5 mile race in 38:06 (8:11/7:30/7:417:31/6:52.
F: weights/core and 80 minutes pool-running.
Sa: 10.5 miles easy (9:50) plus drills and four strides, followed by streaming yoga.
Su: 20 miles progressive, split as the first 7.5 miles averaging 9:44; the next 6.5 miles averaging 8:28, and the next 6 miles averaging 7:55 (.5 mile cooldown after). Followed with leg strengthwork and 500 yards recovery swimming.
Week 2:
52 miles running, 5.5 hours pool-running, and 1000 ~ yards swimming.
M: 90 minutes pool-running
T: Upper body weights/core and 11 miles very easy (9:41) plus drills/strides
W: 12 miles, including a track workout of 4800m, 3200m, 1600m in 22:11, 14:26, 7:00 (5:00 jog between each). Followed with leg strengthwork and 500 yards recovery swiming.
Th: 2 hours pool-running and streaming yoga
F: Upper body weights/core and 12 miles very easy (9:41) plus drills/strides
Sa: 17 miles, with 2x5 miles in 37:38 (7:32 pace) and 38:39 (7:44 pace), followed with injury prevention work and 500 meters recovery swimming.
Su: 2 hours pool-running and streaming yoga.
Last week I ran a turkey trot, and made the mistake of seeding myself too far back and getting stuck in traffic - hence the uneven splits on a flat and fast course.
After the Turkey Trot, I started a new neuro med called Sinemet. I have to ramp it up carefully, so we're still working out the best dose. The good news is that it really seems to help my running. When it kicks in, I remember how to run again, and my stride feels loose and powerful. Unfortunately, it wears off rather quickly, and so I'm still figuring out how to time it with my long runs. The fact that it helps so much makes me hopeful, though.
M53, 5'6", 125
A busy week with work and so only three runs. Tried to make the most of them. Still got one more mile than last week...
M: off
T: 14.25 at 7:02 overall...around town...windy in second half...finished 6:56, 6:52. 6:43. 6:42, 6:59, 6:49, 6:48, 6:32.8, 1:32.1...felt good
W: off
T: off
F: 16.25 at 7:06 overall...around town again...just kept going...steady pace...6:56, 6:53, 6:51, 6:45, 6:44, 6:41, 6:39.6, 1:42.0 to finish
Sat.: off
Sun.: 16.25 at 7:08 overall...hilly route around town...over the bridges...felt great after 8 or 9 and just kept going...6:51, 6:53, 6:48, 6:46.8, 6:45.3, 1:42.3 to finish
46 miles
Male, 29, 6’4”, 148 lbs
Goal: Boston Marathon
Mn -AM: 3100yd swim
Tu - Off
Wd - Off
Th - 8.5 @ 7:50s
Fr - 6 @ 8:00s
Sa - Off
Su -8 @ 7:40s
Total - 22.5
Not much to report, getting back at it after Philly, will run 6-7 time next week
Male, 30, 6’0", 125bs
PRs: 5M: 24:28 (2022), Half Marathon: 69:22 (2022), Marathon: 2:23:58 (2022)
Next Races: Michigan Invitational, NYC Half Marathon, Boston Marathon
Goals: Sub 4:20 Mile, Sub 8:35 Indoor 3K, Sub 15 5K, Sub 68 at NYC Half, Sub 2:22 at Boston
Monday Rest
Tuesday: PM: 10 miles @ 7:11 avg, strength routine following
Wednesday: PM: 8.06 miles @ 6:53 average
Thursday: AM: 8.76 miles @ 7:23 average, PM Strength
Friday: 2.66 mile w/u, 7x1K w/ 200 jog (3:20, 3:20, 3:18, 3:17, 3:15, 3:15, 3:09, 4 x 200 jog w/ 200 recovery (32,32,32,31), 2 mile c/d
Saturday: 7.07 miles @ 7:22 avg
Sunday: 12.10 miles @ 7:08 avg
Total: 56.99 miles
Struggled a bunch with motivation over this last month but after Thanksgiving break I figured it was time to get back on the horse.
Workout on Friday felt pretty easy. Was shocked at how easy it went considering I'm still a bit sore and I've been not really running that seriously since Chicago.
I got a year until the big race. Let's see what two blocks can do.
Male, 32
PRs: 2:14, 4:51, 17:17, 36:17, 1:19:48
Upcoming race: 5k on 12/10
Goal: 16:XX
M - 10.9 @ 8:27 (1,431 ft. of elevation gain)
T - 4.3 @ 7:53 / 2.9 up, 200-400-600-800-800-600-400-200 (36, 73, 2:01, 2:39, 2:42, 1:19, 73, 30) with 400 jog recoveries, 0.8 down
W - 2.0 up, 2 x 2 miles (11:42, 11:36) with 2 min rest, 2.2 down
Th - 5.4 @ 7:50 with 8 strides / 4.3 @ 7:54
F - 7.0 @ 7:56 with 8 strides
Sa - 6.7 @ 7:27
Su - 9.2 @ 7:48
Weekly Total: 64 miles
YTD Total: 1784 miles
darkwave wrote:
After the Turkey Trot, I started a new neuro med called Sinemet. I have to ramp it up carefully, so we're still working out the best dose. The good news is that it really seems to help my running. When it kicks in, I remember how to run again, and my stride feels loose and powerful. Unfortunately, it wears off rather quickly, and so I'm still figuring out how to time it with my long runs. The fact that it helps so much makes me hopeful, though.
What is the neuro med for? Hopefully nothing major!
-------------------------------------
I haven't posted in a couple of weeks due to lack of anything interesting to say really. Over this time period I've run 6 days a week, 85 to 95 minutes per day by feel. Ending up around 7:30ish pace depending on hills and wind at 140ish HR. No workouts or long runs.
Male, 26, 5’9", 130lbs
PRs: 5k 17:47 (2022), Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: Boston Marathon, Fall Ultra
Future Goals: Sub 1:16 HM, Sub 2:40 Marathon, Sub 17:30 5k
Miles = 71.1 Miles
Elevation Gain = 1,114
Two workouts, changed my strength routine to a simple routine from Ben Barrows again. Split the Saturday run from a single to a double to get in family time. Feeling back again and at a good healthy weight and mindset for me. Enjoyed the month of serious training from running off and the festivities that usually ensue. Now it's back to the fun real grind. Hoping to get back into the 100s where I felt happiest within the next month or so. Goals coming up are a mile TT and then just keep on grinding towards Boston. Same goal as before, break 2:45. Did not get into Berlin so I'm thinking of foregoing a fall marathon 2023 and focusing on shorter stuff but signing up for a random ultra or two. JFK 50 is close to me and I wouldn't mind trying that or maybe a flat road ultra like Tunnel Hill. But a good friend created a group lottery entry into Leadville 100 and did not tell me . . . did it as a Xmas gift so, there's that possibility.
Monday -Rest
Tuesday - PM Run: PM Run: 12 Miles - 7:20
Wednesday - PM Workout: PM Workout = 12 Miles = 3 Up - 7:28 , 12 x 1 min (11.1, 11.1, 11.2, 11.2, 11.3, 11.3, 11.4, 11.4, 11.5, 11.5, 11.6, 11.6) / 1 min (7.5) - 3.8 Miles - 6:19 , 5.2 Down - 7:18
Thursday - PM Run: PM Run: 12 Miles - 7:30
Friday - PM Run: 8.3 Miles - 7:55
Saturday - AM Run: 7.6 Miles - 7:54, PM Run: 5.3 Miles - 7:22
Sunday - AM Workout: 14 Miles = 7 Up - 7:16, 6 Mile Progression - 6:03 = 6:15, 6:10, 6:05, 6:00, 5:54, 5:47, 1 Down = 7:51
Nothing crazy this week. Just trying to keep making progress compared to the previous week and trying to avoid comparing my current self to what I've been capable of in the past. Also still fighting a bit of sickness and ended up taking Sunday off as a result. Feels kinda wimpy but just the way the chips fell this week.
M - 8 easy
T - 8.5 with 6x1k off 200 jog. 3:09, 3:09, 3:09, 3:08, 3:06, 3:05.
W - 8 easy
T - 6 easy
F - 11 with 5 mile tempo, mile jog, 4x300 off 500 jog. Averaged 5:30 for the tempo and then 300s in 49, 49, 49, 47.
S - 7 easy
S - off
Total: 48ish
M38, 5’10”, low 160s
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: 6 @ 6:49
Tu: 8 @ 6:13
We: 8 @ 7:11
Th: 6 easy (errands)
Fr: 8 @ 6:37
Sa: 8 @ 6:36
Su: 8 @ 7:27 (stroller)
Total: 52 miles
I need to start mapping out some sort of racing plan. I had pencilled-in (I think) the same Turkey Trot and 15k as darkwave, but after being sick most of October, I’ve had trouble getting the motivation back.
AverageForFun wrote:
Male, 26, 5’9", 130lbs
PRs: 5k 17:47 (2022), Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: Boston Marathon, Fall Ultra
Future Goals: Sub 1:16 HM, Sub 2:40 Marathon, Sub 17:30 5k
Miles = 71.1 Miles
Elevation Gain = 1,114
Two workouts, changed my strength routine to a simple routine from Ben Barrows again. Split the Saturday run from a single to a double to get in family time. Feeling back again and at a good healthy weight and mindset for me. Enjoyed the month of serious training from running off and the festivities that usually ensue. Now it's back to the fun real grind. Hoping to get back into the 100s where I felt happiest within the next month or so. Goals coming up are a mile TT and then just keep on grinding towards Boston. Same goal as before, break 2:45. Did not get into Berlin so I'm thinking of foregoing a fall marathon 2023 and focusing on shorter stuff but signing up for a random ultra or two. JFK 50 is close to me and I wouldn't mind trying that or maybe a flat road ultra like Tunnel Hill. But a good friend created a group lottery entry into Leadville 100 and did not tell me . . . did it as a Xmas gift so, there's that possibility.Monday -Rest
Tuesday - PM Run: PM Run: 12 Miles - 7:20
Wednesday - PM Workout: PM Workout = 12 Miles = 3 Up - 7:28 , 12 x 1 min (11.1, 11.1, 11.2, 11.2, 11.3, 11.3, 11.4, 11.4, 11.5, 11.5, 11.6, 11.6) / 1 min (7.5) - 3.8 Miles - 6:19 , 5.2 Down - 7:18
Thursday - PM Run: PM Run: 12 Miles - 7:30
Friday - PM Run: 8.3 Miles - 7:55
Saturday - AM Run: 7.6 Miles - 7:54, PM Run: 5.3 Miles - 7:22
Sunday - AM Workout: 14 Miles = 7 Up - 7:16, 6 Mile Progression - 6:03 = 6:15, 6:10, 6:05, 6:00, 5:54, 5:47, 1 Down = 7:51
Have to ask cause I see it every week, the elevation. Seems rather negligible, at least from looking at my own logs. Columbus is relatively flat and I still get about 1400 ft of elevation over 56.
It’s just something I want to personally keep in mind with the possibility of looking into an ultra in the fall. JFK is pretty gnarly on the first half with the beginning going up the Appalachian trail. Leadville is Leadville so that’s also just another world I wouldn’t even know where to begin (but I’ll cross that bridge if it comes to it).
Biggest reason for it is I want to hit the trails in the summer and spring when it’s warmer here and not dark by 4:30-5. There’s some awesome trails and hiking groups and a family member and I are trying to workout out a through hiking trip when I’m free for a bit before summer school. It’s just another metric that will be prevalent in the future so I’m getting in the habit of tracking it now.
hhw - A 71-mile week is a great starting point for your marathon cycle.
Jcanon - Nice week, that's a lot of aerobic work.
darkwave - I'm glad your new medication is working for you!
statfanatic - Nice pacing on the 1000's.
Question for the thread - Tomorrow evening's club workout will be 4x1200 at Daniels I pace. That's a tough workout to do 4 days out from a goal race. I'm thinking of cutting it to 3x1200, or 4x1000 (skip the last 200 and take an extra long rest), or doing it with a slower group at my T pace. Or maybe I'll just run the whole thing. What would you all do?
notarobot wrote:
hhw - A 71-mile week is a great starting point for your marathon cycle.
Jcanon - Nice week, that's a lot of aerobic work.
darkwave - I'm glad your new medication is working for you!
statfanatic - Nice pacing on the 1000's.Question for the thread - Tomorrow evening's club workout will be 4x1200 at Daniels I pace. That's a tough workout to do 4 days out from a goal race. I'm thinking of cutting it to 3x1200, or 4x1000 (skip the last 200 and take an extra long rest), or doing it with a slower group at my T pace. Or maybe I'll just run the whole thing. What would you all do?
Just run them at T pace. Cruise intervals are a great pre-race workout.
notarobot - If this is thee goal race of the fall and not just one of a few 5ks that you are trying to race to get under 17 then I would not run it at I pace. T pace would be more appropriate, maybe a few 200s at I pace after to get one last feel for the race pace.
RS - Have you or Mrs RS ever run Chambersburg? Looks like an interesting spring half…hilly…
good week for progress. trying to slowly build mileage and base fitness up, been following daniels red plan. 24M
M: 5.5 mi - 50 minutes easy + 6 strides, 9:23 pace, avg hr 146
T: 6.47 mi - 10 min easy wu, drills, 6 strides, 5 x (3 min 6:20 pace, 2 min easy), 10 min cd, 8:19 avg pace, 157 avg hr
W: 7.09 mi - 1 hour group run with a club, 8:36 pace, 160 avg hr
Th: off
F: 5.02 mi - 10 min easy into drills, 20 min tempo run at 6:50, 10 min cd, 7:50 avg pace, 170 avg hr
Sa: 7.57 mi - 1 hr 5 min group run, 8:17 avg pace, 159 avg hr
Su: 13.14 mi - 2 hour long run, 9:11 avg pace, 152 avg HR
44.81miles, 6 hours 30 min
outsiderunner wrote:
RS - Have you or Mrs RS ever run Chambersburg? Looks like an interesting spring half…hilly…
We have not, but looking at the last few years of results we have a lot of club-mates who have. I will ask them what they thought about it tonight at practice.
Looks like some decent runners show up, might be running solo for sections but not out of site of others. Last four years number of finishers 2019 to 2022: 226 197 209 135