Good week for me. Mileage back into the 80s which is kind of the sweet spot for me at this point I think. Workouts are starting to get back up to snuff. Still 14 more weeks so feel like I’m on the right trajectory. I do still need to drop some poundage. Weighing in pretty consistently in the mid 180s which is about 10 lbs heavier than I would like.
M - am) 8 @ 7:23, pm) 5 @ 7:45
T - am) 9.88 @ 6:14 w/ 4x1600 on/400 off in 5:32/95, pm) 4.61 @ 8:08
W - 8 @ 8:31
Th - 9 @ 7:18
Fr- am) 8 @ 7:25, pm) 4 @ 7:59
Sa - 17 @ 6:38 w/ 5 @ 90% (6:29) + 8x60s on/off (5:30/6:15) + 5 @ 90% (6:22)
Su - 7.25 @ 8:48
Total - 81 miles
M 29
5'9, 175ish
Goals: sub 120 half, sub 1630 5k, then probably some duathlons/triathlons. Really just trying to get in shape. Took almost 10 years off of running. Been back at it for a solid 4 months now
M- 7mile treadmill, 8-730-645-615-700-530-730
Tu- 30 min bike- 8.5 miles, then 5.3 mile run with the baby stroller at 754 pace
W- bike 1hr12 min, 15.3 miles with baby trailer
Th- run 10.55 hills at 806 pace
F- bike 1hr44min, 24.5 miles with baby trailer
Sa- run 10 miles @703 pace
Su- gonna bike 90 minutes once it stops raining
Total- run 32.8 miles/4hr6min, bike 75miles/5hr
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: 5 @ 6:52
Tu: 8 @ 6:18
We: 8 @ 7:00
Th: 5 @ 6:41 (38, rain—yuck)
Fr: 5 @ 7:07
Sa: 8 @ 7:32 (stroller)
Su: 8 @ 6:29
Total: 47 miles
Planning to get through the holidays then maybe start working toward some spring races. Still aiming to do an ultra next fall.
Been on treadmill since Tuesday due to massive blizzard. Forearms are super sore from all the snow shoveling. Got a bad cold mid-week, recovering nicely now.
Mon - 12.3 miles @ 7:43 (137 bpm)
Tue - 12.0 miles @ 7:30 (139 bpm)
Wed - 12.0 miles @ 7:33 (131 bpm)
Thurs - SICK
Fri - SICK
Sat - 12.0 miles @ 7:59 (126 bpm)
Sun - 60 Minutes High Aerobic 9.3 miles @ 6:29 (156 bpm)
BHVIking - oof - rough week for you. I'm glad you're recovering.
Sub-6:00 - I note that now you are not mentioning WHICH ultra? Are you considering another one besides JFK?
JCanon- interesting treadmill run - I assume part of the reason was that you were trying to make it more entertaining?
HHW- nice solid week for you. That Saturday long run looks massive.
***
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, 15K in 66:14, half-marathon in 1:34:05, Marathon in 3:24:40
65 miles running, 3.5 hours pool-running, and 500 yards swimming.
M: 90 minutes pool-running
T: 8 miles very easy on treadmill (9:48) and upper/lower body weights.
W: Streaming yoga and 12 miles very easy (9:36) plus drills and hill sprints.
Th: 2 hours pool-running and upper body weights/core.
F: 11 miles with 8K tempo in 36:52 - splits were 7:43/7:33/7:25/7:12/6:59. Followed with leg strengthwork.
Sa: 12.5 miles very easy (9:27) plus drills and hill sprints, and then streaming yoga.
Su: 21 miles progressive, split as the first 7 miles averaging 9:16 pace, the next 7 miles averaging 8:25 pace, and the next 7 miles averaging 7:36 pace. Half mile cooldown jog, followed by leg injury prevention work and 500 yards recovery swimming.
To address the elephant in my weekly training log - that tempo run was not intended to be progressive. It's just that the tempo started at 6:30 am (well before sunrise) and my gait issues are really exacerbated in the dark. With each mile I could see a bit better and so my legs worked a bit better.
I started that tempo planning on doing 3-4 miles, but I decided mid-tempo that the first 2 miles didn't count, and so I extended it to 5 miles.
Sunday's 21-miler (the last of my very short Houston marathon training cycle) was supposed to be next weekend, but the forecast is for really cold/dry air, which is very hard on my asthma, so I swapped the long run to this weekend. The good news about the long run is that the distance felt very easy, and I wasn't very tired when I finished (I just wish my legs would move faster). So I think I'm ready for the distance and can spend the next 4 weeks just focusing on faster stuff.
darkwave wrote:
JCanon- interesting treadmill run - I assume part of the reason was that you were trying to make it more entertaining?
It was gonna be a straight progression run but then I needed a quick bathroom break and then needed a mile to get back in a rhythm lol
Just wanted to get down to around 530 pace for a mile or 2. Haven't been doing much speedwork at all and last time I ran a 5k, of course my legs weren't ready to go fast lol. Funny how that works 😬
Still really just trying to get as much volume as I can for the next month or so
darkwave wrote:
Sub-6:00 - I note that now you are not mentioning WHICH ultra? Are you considering another one besides JFK?
Good chance I still shoot for JFK, but was thinking about trying to get into the MCM 50k. I’d like to do both at some point, and I’m a terrible trail runner, so I’d probably be more competitive in the MCM 50k.
Oddly, it’s not the 50 mile distance that scares me, but faceplanting during the early stages on the AT. Maybe I’ll see if I get in through the MCM lottery, and if not, try JFK.
Kind of an eh week. Got a bit busy the second half of the week and didn't get as much of the quality I had planned on. The Tuesday workout was okay though which made that a little easier to swallow.
M - 5 easy
T - 11.5 with 10x1k off 60 seconds for the first half, 90 seconds for the second half.
3:13, 3:11, 3:10, 3:09, 3:06, 3:08, 3:05, 3:06, 3:02, 2:56.
W - 9 easy
T - 9 easy. 32 degrees and rainy so the speedwork got scrapped. Track was in rough shape.
F - 8 Medium
S - Off
S - 12 with 8,7,6,5,4,3,2,1 on, 1 off fartlek. Did this on the treadmill during the second half of the SNF game so it's tough to read into the paces too much. Machine generously said I averaged right at 5:30 for the 43 minutes of fartlek though.
Total: 55ish
Goal: Continue 5 mile streak in 2023 (currently 12, 2022 was 4:51)
Got about 5 inches of snow this last week!!!
M: walk + strength*
T: 15 min run w/ 3x10s hill sprints + ext. drills** + strength
W: walk + strength
Th: 15 min run w/ 5x20s strides + ext. drills + strength + bike ride
F: 1hr skate ski + strength
S: 1 hour classic skiing
S: 75min snowshoe
Total - 30 minutes (4 Badger miles***)
*Easy strength style - 2x(20 push ups, 10xSLDL), 2x(5 ab wheel, 20 TRX row), 2x(20 squat, 10 lunge, 10 skater jump, 10 180 jump)
**Extensive drills - 1x40m Fwd skip, Bk skip, L/R Shuffle, skip-skip-lunge, Bk reaching walk, L/R carioca, 2x30m Skip Height, straight leg bound, 2x20m A march, A skip, A double skip, A triple stick, A run, ankle dribble, calf dribble, knee dribble, dribble rise, dribble fall, 2-4 ~80m strides. Takes me ~25 minutes. Idea is to supplement my low volume running with lots of "thoughtful" foot contacts to prepare for future running.
*** Using 7:30 pace for easy math
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, 5x1K w/ 200 jog recovery, 4.25 Mile cooldown, PM: Strength
Wednesday: PM: 8.05 Miles @ 6:58 avg
Thursday: PM: 10.34 miles @ 7:35 pace, Strength
Friday: AM: 3 Mile Warmup, 8x200 Hill/ Jog Down recovery, .62 jog, 8x200 w/200 jog recovery, 3.55 Mile Cooldown
Saturday: 12 Miles @ 7:03 avg
Sunday: AM: 14 Miles @ 7:14 avg, PM Pacing Duties: .75 Mile Warmup, .25 @ Sub 5 Pace, 4:57 Mile, .25 @ 5:25 Pace, 5:56 Mile, 1 Mile Cooldown
Total: 71.92 miles
Tuesday (5x1k): 3:10, 3:12, 3:12, 3:12, 3:06
Friday: Hills: ~4:40 pace Flats: 34's
Still jumping into my buddy's workouts for now while we build back up in mileage. I feel pretty good and fully recovered after each day. Into Phase 2 of strength training started this past week.
Sunday was well interesting. I paced some friends from a local run club. They were trying to break the 5 and 6 minute barriers. But the track had snow on it and the real feel was under 20 degrees. Easiest a sub 5 mile has ever felt, even after 15 miles on my legs for the day. Excited about getting over 70 again. Should be a good last two weeks of 2022.
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
Another week down. Home for the holidays but with the weather incredibly cold we'll see how things play out. Wednesday was on the track and Saturday indoors.
Monday - Rest
Tuesday - PM Run: 12 Miles - 7:26
Wednesday - PM Workout 9.75 Miles = 3 Up - 7:25, 10 x 400 (5:39, 5:44, 5:42, 5:41, 5:39, 5:37, 5:37, 5:34, 5:33, 5:33) / 200 J - 6:24, 3 Down - 7:43
Thursday Am Run: 12 Miles - 7:22 , PM Run: 6 Miles - 8:04
Friday - PM Run: 8 Miles - 7:51
Saturday - AM Workout: 16 Miles - 7:04 = 3 Up -> 3 x 1 Mile @ HMP/1 Easy (5:56-5:50) -> Rest to 16
Sunday - AM Long Run: 12 Miles - 7:42
Male, 29, 6’4”, 150 lb
Mn - AM: Swim 4100 yd PM: 8.5 @ 8:00s
Tu - 4.25 @ 8:40s
Wd - 10.75 with 8x30s Hills
Th - 6.75 @ 8:25s in Sleet/Slush
Fr - 10 @ 7:50s + 4 Strides
Sa - 4 @ 8:10s
Su - 9.25 @ 7:40s w/ 1000ft of gain
Total - 54
No second swim due to pool closure (weather)
hhw - Nice quality long run.
darkwave - Good job on the tempo and long run. Looks like you're getting the most out of your abbreviated Houston cycle.
pewow - That's quite a selection of cross training exercises. Lots of aerobic work + drills/sprints/strides is probably a good sub 5 strategy if you have to limit running.
beersandmiles - Nice pacing job, especially on a snowy track!
Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48
M - Off
T - 5.4 @ 7:55 with 8 strides
W - 4.3 @ 7:58
Th - Off
F - 5.0 @ 8:23 (treadmill)
Sa - 7.0 @ 8:36
Su - Off
Weekly Total: 21 miles
YTD Total: 1848 miles
I'm taking easy for a couple of weeks before I jump back into workouts and racing. I will probably do a road 10k and some indoor races in Jan/Feb/March with no time goals just for fun.
HHW - Solid week, weight will take care of itself. Just worry about taking a step forward with the workouts each week.
JC - Nice overall training volume. Seems like things are clicking into place nicely for taking a decade off.
Sub 6 - Thursday sucked, kudos for getting out there.
BHV - Oof, 45 treadmill miles is entirely too many for one week.
DW - Seems like you're in a good spot for Houston. Nothing wrong with tempos being progressive.
B&M - Solid 2nd week back. Impressed you managed to get Michigan to let you into their meet. They've been a bit pickier about that ever since they put the new track in.
AFF - Decent week. I think you would benefit from jogging the 200 between your 400s a little slower and hitting the 400 rep itself a little harder.
RS - Solid stuff, shame about the pool. Did anyone tell them the weather doesn't usually come inside the building?
statfanatic wrote:
HHW - Solid week, weight will take care of itself. Just worry about taking a step forward with the workouts each week.
JC - Nice overall training volume. Seems like things are clicking into place nicely for taking a decade off.
Sub 6 - Thursday sucked, kudos for getting out there.
BHV - Oof, 45 treadmill miles is entirely too many for one week.
DW - Seems like you're in a good spot for Houston. Nothing wrong with tempos being progressive.
B&M - Solid 2nd week back. Impressed you managed to get Michigan to let you into their meet. They've been a bit pickier about that ever since they put the new track in.
AFF - Decent week. I think you would benefit from jogging the 200 between your 400s a little slower and hitting the 400 rep itself a little harder.
RS - Solid stuff, shame about the pool. Did anyone tell them the weather doesn't usually come inside the building?
Yeah I was surprised they let me in last year. Wonder if coach's connections helped a bit. Got last in like 8:49 and lapped by the VNTC guys lol.
Ended up running 8:40 a couple weeks later though. Hopefully they let me back into the meet. Hoping to smash that 8:40 mark.
I probably should have clarified that the jogs were not 6ish pace but above 8 or so. Workout was 10k pace
HHW - Impressive LR, is that 90% of MP?
JC - Consistent getting something in every day
Sub6 - 30s and raining is the worst weather (except 20s and raining). I'd rather it be single digits.
BHV - Any fat bike trails near you? They pack down the snow well for running in their tracks
darkwave - have fun with the last month of faster workouts
stat - Love the cutdown fartlek. I've only done 6/5/4/3/2/1 though. Every rep you add drastically increases the volume.
BaM - A nice mix of longer and faster work
AFF - Giving 400 splits as the mile pace makes my head hurt lol
RS - Solid week
notarobot - I like your winter plan of racing for fun.