Happy with my week. More volume, 2 solid workouts and starting to feel a bit fitter. Still quite heavy.
M - am) 7 @ 7:40, pm) 5 @ 7:42
T - am) 8.3 @ 6:25 with 8x400 on/200 off @ 78/44 avg., pm) 5 @ 8:10
W - 9 @ 8:28
Th - 8 @ 7:31
Fr - am) 8.5 @ 7:20, pm) 3.5 @ 7:50
Sa - 15.64 @ 6:31. Easy version of Dos Santos. 10 @ 85% (6:50) + 3 @ 95% (6:14) + 6x400 on/200 off @ 110%/100%. Averaged 79/44 on the 400s.
Su - 8 @ 8:38
Total - 78 miles
Male, 32
PRs: 2:14, 4:51, 17:17, 36:17, 1:19:48
M - 5.4 @ 8:14 with 8 strides / 4.3 @ 8:00
T - 1.2 up, 4 x 1200 at threshold pace (4:24, 4:23, 4:23, 4:10) with ~2:40 jog recovery, 1.3 down
W - 5.4 @ 8:01 with 8 strides
Th - Off
F - 4.0 @ 8:21 with 4 strides
Sa - 2.5 up, 4 strides, 5k race, 0.6 down
Su - Off
Weekly Total: 31 miles
YTD Total: 1816 miles
I had a great race yesterday. Everything that could go right went right. I got near-perfect racing weather, crowd support throughout the course, and competition all the way to the finish line.
Mile 1 (5:24): I settled into a good pace and ran a few seconds behind a pack of four runners. My body felt great at 1 mile and I knew that I would break 17 as soon as I saw the split.
Mile 2 (5:25): Just focused on maintaining pace.
Mile 3 (5:19): There were still a couple of guys ahead of me within striking distance so I tried to hang on.
Last .1 (4:15 pace, gravity assisted): I had enough energy for a big kick and moved up from 13th to 11th in the last 200.
The final time was 16:46 (16:45 chip). A big PR and a great way to end my fall season.
M53, 5'6", 125
M: off
T: 15.5 at overall...7:10.5...6:56, 6:53, 6:52, 6:42,1, 3:21.8 to finish...around town...hilly...over the bridges
W: 14.25 at 7:02 overall...6:56.9, 6:57.7, 6:56.1, 6:49.9, 6:51.2, 6:45.7, 6:40.0, 6:36.3, 1:37.1...some pep toward the end
T: off
F: off
Sat.: 16.5 at 7:07.5 overall...around town...hilly...over the bridges
Sun.: 11.13 at 7:10 overall...in the hills...7:02.5, 6:55.0, 6:46.5, 6:21.3, 0:53.2 to finish
57 miles
Glad to get in four runs this week. Pretty much following my work schedule of my main job...focusing on running on my off days. Body seems to feel better...though VO2 went down a point after this morning's hilly run.
notarobot - Isn't it great when things go your way? So glad they went your way on race day. Big congrats on the big PR. Enjoy it...if I had done it, I would consider it an early Christmas present...the best kind...the kind you cannot buy...
Decent week, another step forward I think.
M - 10 with 6x (200 on, 200 off) to finish it out. Ons in 32 high, off between 45 and 48.
T - 11 with a 6+ mile tempo averaging 5:30ish.
W - 8 medium
T - 8 miles with 4x (4x 200 on, 200 off). 400 jog between sets. Ended up averaging a touch under 5:45 for 4.75 miles in a very inefficient manner.
32.0, 48.8, 32.7, 52.0, 32.6, 49.3, 32.7
32.3, 50.6, 32.5, 51.6, 31.9, 50.4, 33.5
32.7, 48.5, 32.1, 50.6, 31.9, 47.4, 32.7
32.3, 49.7, 32.3, 49.4, 31.6, 48.8, 32.0
F - 5 miles easy
S - 9 miles total with a winter series 10k in there. Hilly course and kept things at a tempo effort running 34:55 to win. Strava's GAP feature claims the hills were worth around 1:15 for whatever that's worth.
S - 14 miles with 3x 2 mile on, 1 mile off. Not entirely sure what we ran since I was just along for the ride but I think all 3 repeats were between 11:10 and 11:15.
66 total on the week. One brick added to the building's foundation.
notarobot - Great 5k!
Male, 29, 6’4”, 148 lbs
Goal: Boston Marathon
Mn - AM: Swim 3800yd, PM: 8.5 @ 7:15s
Tu - 4 @ 6:20s + WU/WD = 9
Wd - 6 @ 8:15s
Th - AM: Swim 3500yd, PM: 9 @ 8:20s + 3 Strides
Fr - 8.5 @ 8:10s
Sa - 4 @ 8:05s
Su - 3 @ 6:15s + WU/WD = 7 + 4 Strides
Total - 52
General - Going to try for two swims per week the next two weeks while ramping up mileage, also trying to do more tempo/SS work (HM/M). Fitness levels feeling low.
Notarobot - congratulations!!!! That's excellent!
HHW - I am intrigued by the Dos Santos.
Outside Runner - I'm glad your body is feeling better!
Statfanatic - solid week for you.
RunnerSam - Those swim-run combo days make for a lot of volume.
BHViking - sorry I didn't respond to your question last week - the very short version is that for the last year+ I've been struggling with some neurological issues that negatively affect my running (current working diagnosis is dystonia). I'm working with a neurologist who is a movement disorder specialist, and we're trying different medications to see what makes a difference. In the meantime, the neurologist wants me to keep running and to keep training and racing, because hard aerobic exercise is neuroprotective.
That’s a lot of quality in one week stat. I’m impressed!
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 2:40 Marathon, Sub 1:16 HM, Sub 17:30 5k, Sub 5:00 Mile
Miles = 79.5 Miles
Another week down, worked on progression again and hills this Wednesday. No work from my part time scheduled this week or next so I'm taking the extra time to get a bit more miles in this week and hopefully the rest of this month with Winter Break. Just another week of running.
Monday -Rest
Tuesday - PM Run: 10 Miles - 7:42
Wednesday - AM Run: 6 Miles - 7:46, PM Workout = 9.44 Miles = 3 Up - 7:14, 3.4 Miles = 4 x 1' (6:19, 6:17, 6:28, 6:12) --> 4 x 30" (5:57, 6:01, 5:57, 6:00) --> 4 x 1' (6:06, 6:13, 6:17, 6:19), 3.04 Down - 7:17
Thursday - PM Run: 12 Miles - 7:25
Friday - PM Run: 8 Miles - 7:45
Saturday - AM Workout: 12 Miles = 3 Up - 7:18, 5 Mile Progression (6:00 - 5:43), 4 Down - 7:21, PM Run: 6 Miles - 8:03
Sunday - AM Long Run: 16 Miles - 7:34
notarobot - great job on that race!
Female, 48, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
2022 best times: 5K in 21:08, 15K in 66:14, 10 Miles in 1:11:40, half-marathon in 1:34:05, Marathon in 3:24:40
49 miles running, 90 minutes pool-running, and 1000 yards swimming.
M: Upper body weights/core and 8 miles very easy with backpack (10:02)
T: 10 miles, including a track workout of 1600, 4x800, 2x400 in 7:17, 3:26, 3:27, 3:19, 3:20, 1:39, 1:40 (5:30 recovery after the 1600; 3:00 recovery after everything else). Followed with leg strengthwork and 500 yards recovery swimming.
W: Streaming yoga and 6 miles very easy (9:45) plus drills and strides. Sports massage at night.
Th: 90 minutes pool-running
F: 7 miles, including 1600m uptempo (6:55)
Sa: 4 miles very easy (9:58)
Su: 3.5 mile warm-up, 15K race in 66:14, and 1 mile cooldown, followed by leg injury prevention work and 500 yards recovery swimming.
Tapered for and ran the local 15K - fast course in perfect weather. My neuro issues are aggravated by large crowds and so I had a rough first mile of the race (split 7:39) but things improved after that, and I managed to hold right around 7 minute pace for the bulk of the race. The neuro medication I'm on (Sinemet) supposedly takes several weeks to be fully effective, so hopefully things will be improving more in the future.
darkwave wrote:
Notarobot - congratulations!!!! That's excellent!
HHW - I am intrigued by the Dos Santos.
Outside Runner - I'm glad your body is feeling better!
Statfanatic - solid week for you.
RunnerSam - Those swim-run combo days make for a lot of volume.
BHViking - sorry I didn't respond to your question last week - the very short version is that for the last year+ I've been struggling with some neurological issues that negatively affect my running (current working diagnosis is dystonia). I'm working with a neurologist who is a movement disorder specialist, and we're trying different medications to see what makes a difference. In the meantime, the neurologist wants me to keep running and to keep training and racing, because hard aerobic exercise is neuroprotective.
It’s a good one. More info below.
highhoppingworm wrote:
That’s a lot of quality in one week stat. I’m impressed!
Probably more foolhardy than impressive, but what's done is done.
HHW - Solid week getting back into the swing of things. I'm a big fan of on/off efforts throughout training blocks, but I think they have even better ROI early on.
NAR - Congrats on the PR!
OR - Solid volume for 4 runs. V02 ticking down a point or two is basically inevitable with that schedule though, unfortunately.
RS - Nice overall training volume. The tempo work etc. will come back pretty quickly with that to build off of.
AFF - Solid week. Keep stacking those and you'll be happy with where you end up.
DW - Nice race, not the worst thing to be out a little slow/conservative in a 15k.
Total Miles - 83.6
Total Duration - 10:04
Mon - Thur were on the treadmill. Fri-Sun were outside.
Mon - 12.26 miles @ 7:21 (132 bpm)
Tues - 12.37 miles @ 7:32 (133 bpm)
Wed - 11.41 miles @ 7:01 (138 bpm) - Last 20 minutes at 6:27 pace
Thurs - 11.32 miles @ 7:04 (138 bpm)
Fri - 11.51 miles @ 7:08 (154 bpm)
Sat - 12.39 miles @ 7:04 (147 bpm) - Last 1.5 Miles at 6:11 pace into headwind (162 bpm)
Sun - 12.32 miles @ 7:24 (139 bpm)
What do you like to do while you're running on the treadmill?
You didn't ask me, but as a random response I've become a big fan of these Cercle DJ mixes on Youtube for treadmill running.
Basically, they take some well known DJ, and put them in a really cool location, and then film the DJ as he/she spins a set, with the filming shifting back and forth between the DJ and the location.
I cue it up on a tablet and prop it up on my treadmill and it just works. I like running to electronic music, and the visual aspect is perfect in that it's interesting but not something you have to continually focus on.
Examples of what I'm referring to:
Fatboy Slim @ British Airways i360 in Brighton, United Kingdom for Cercle - YouTube
Miss Monique at the Biosphere Museum, in Montreal, Canada for Cercle - YouTube
Ben Böhmer live above Cappadocia in Turkey for Cercle - YouTube
Male 29
5'9, 175ish
Goals: low 16 5k in spring, sub 120 half
Gross sick week
M- bike 15miles/60 min
T- run 3.3 @758 🤢
W- sick
Th- sick
F- sick
Sa- run 11.1 @810
Su- bike 15.5miles/55min then run 3@8
Total: run 17, bike 31/1hr55min
Baby woke up sick last Sunday so then of course I was sick Monday. Finally feeling better so hopefully can get some better work in this week
AverageForFun wrote:
What do you like to do while you're running on the treadmill?
Watch sports center. Uncontrollably think about pacing numbers in my head. Guess what every quarter should be down to the second. Run faster than I probably should. Wonder what everyone would think if I turned the pace up too high and got tired or tripped and flew off the back. Look around the gym and make sure nobody is going faster than me. Etc.. Lol
stat - I appreciate the feedback, and am inclined to agree with your point about my schedule and VO2. Not sure about the reason for this. Could you explain why my VO2 would go down?
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: AM: 3 mile w/u, 3 x mile w/ 400 jog (5:18, 5:13, 5:09), 4.04 mile jog, PM: Strength Training
Wednesday: PM: 9.02 miles @ 6:50 pace
Thursday: PM: 10.42 miles @ 7:27 pace, Strength
Friday: AM: 3.01 mile w/u, 1 x 12 minutes (5:31, 5:22), 3 minute jog recovery, 6 minutes on (5:18), 1.31 mile jog, 4x 200 on/200 jog (32,32,33,32), 1.23 mile cooldown
Saturday: 14 miles @ 6:53 avg
Sunday: 10.31 miles @ 6:39 average
Total: 64.57 miles
First week with multiple workouts. Jumping into a bunch of my good buddy's workouts right now. Coach has me doing only part of them out of caution since I'm just getting back into uptempo. Things feel fairly easy though so that's really good to see. Running all of these workouts in a pair of Vaporfly Next Percents that have like 300 miles on them lol. Tuesday's workout felt super easy on the legs despite the fog and it being hard to breathe a bit due to the humidity. Friday's workout was over a mileish loop that has a steep downhill and a long uphill section. Really happy how we were able to progress nicely there.
Coach and I are aligned on the strategy for Boston this year. Gonna ride the line a bit and see where it goes. Hopefully 71-69.