Good week. Volume up again. Tuesday workout was much better than I was expecting and 20 easy miles actually felt ok. Headed down to Arlington VA for the week if any DC area folks want to meet up for a run.
M - am) 8 @ 7:20, pm) 4.64 @ 7:49
T - am) 13 @ 6:12 overall with 8x1k on/off. Avg. 3:30/3:52. 59:20 for last 10m. pm) 3.24 @ 8:04
W - am) 8 @ 7:39
Th - am) 8 @ 7:15, pm) 4 @ 7:55
Fr - 20 @ 7:06. Just cruised. Pretty horrible weather. Really tore up bottom of my foot with blisters.
Sa - 8 @ 8:38
Su - 8 @ 7:55
Total - 85 miles
Male, 26, 5’9", 132lbs
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
I'lll check in with ya again this following week but I'd be down to meet up if the weather cooperates. I'm in Falls Church but Arlington isn't far from some great routes I know.
Monday - AM Run: 12 Miles - 7:22, PM Run: 5.3 Miles - 7:51
Tuesday - AM Run: 12 Miles - 7:13, PM Run: 4 Miles - 8:23
Wednesday -AM Workout 12 Miles - 3 Up, 6 x 800 (6:07, 6:01, 5:57, 5:57, 5:57, 5:55) / 400 J -> 6 x 200 Fast (4:57, 4:55, 5:01, 5:14, 5:31, 5:37) / 200 J -> 3 Down, PM Run: 4 Miles - 7:56
Thursday - Am Run: 12 Miles - 7:44, PM Run: 4 Miles - 7:47
Friday - PM Run: 8 Miles - 7:37
Saturday -AM Workout: 17 Miles - 6:49 = Medium effort
Sunday - ?
AverageForFun wrote:
Male, 26, 5’9", 132lbs
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 MileI'lll check in with ya again this following week but I'd be down to meet up if the weather cooperates. I'm in Falls Church but Arlington isn't far from some great routes I know.
Monday - AM Run: 12 Miles - 7:22, PM Run: 5.3 Miles - 7:51
Tuesday - AM Run: 12 Miles - 7:13, PM Run: 4 Miles - 8:23
Wednesday -AM Workout 12 Miles - 3 Up, 6 x 800 (6:07, 6:01, 5:57, 5:57, 5:57, 5:55) / 400 J -> 6 x 200 Fast (4:57, 4:55, 5:01, 5:14, 5:31, 5:37) / 200 J -> 3 Down, PM Run: 4 Miles - 7:56
Thursday - Am Run: 12 Miles - 7:44, PM Run: 4 Miles - 7:47
Friday - PM Run: 8 Miles - 7:37Saturday -AM Workout: 17 Miles - 6:49 = Medium effort
Sunday - ?
Cool. Shoot me an email at Carsonpickens@gmail.com and maybe we can coordinate.
Male, 29, 5'9, 175ish
Goals: get back in shape, low 16 5k, sub118 half, do a duathlon or triathlon or both
M- run 11.25 @845
T- run 8.1 @849
W- bike 18.4 with any trailer in 1hr20
Th- run 12 hills @812
F- bike ~25miles on trainer in 90 minutes
Sa- run 9 mile treadmill progression (800-745-730-715-700-645-630-615-600)
Sun- bike ~25miles on trainer in 90 minutes
Total: run 40.3 (5hr31min), bike 68 (4hr20min)
Female, 48, 5'4", 107
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 race: Houston Marathon
60 miles running, 3.5 hours pool-running, and 1000 yards swimming.
M: 90 minutes pool-running
T: 12 miles, with a track workout of 2x800, 1600, 2x800, 2x200 in 3:38, 3:35, 7:02, 3:23, 3:22, 48 and 48. 2:50 recoveries between the 800s and 5:30 recovery after the 1600; full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.
W: Streaming yoga and 12 miles very easy (9:21) plus drills and hill sprints.
Th: 2 hours pool-running and upper body weights/core.
F: 12 miles with 8 Iwo Jima hill repeats (2:00 up a 2% slope, 90-100 second jog, 40 second downhill stride, 60 second jog). Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 12 miles very easy on treadmill (9:31) plus upper body weights/core.
Su: 12 miles on treadmill, including a tempo workout of 7x5 minutes at tempo effort (between 8.5 and 8.8 mph) with 1 minute jog. Full recovery, and then 6x30 second strides (between 9.5 and 10 mph) with 90 second jog. Followed with leg strengthwork.
I'm 3 weeks out from the Houston marathon. Between the weather (single digits) and the holiday it didn't work to do a long run this weekend, and I don't think I need one anyway. Instead I shifted my focus back to speed and power. I don't normally do hill workouts this late in a marathon cycle (especially when targeting a flat marathon), but I really felt like my gait could benefit from the Iwo Jima workout - especially the downhill stride part - so I added one in on Friday when my team's track workout was cancelled.
I am still struggling with running in the dark (see the first reps of Tuesday's workout) but I'm seeing continued improvement in all my other running. My easy runs are getting substantially faster for the same effort (not that you can conclude that much from easy run pace) and my gait feels smoother both outside and on the treadmill, so that's encouraging.
HHW - nice work this week. As I recall, you run really early, so I'm guessing the bomb cyclone/whatever hit you before it hit us on Friday (I managed to finish my Friday morning run exactly 3 minutes before the front rolled in).
I'm in Arlington, and would love to catch up with you and AverageForFun, but my running would just slow you guys down, so I'll opt out. If there's any other meet-up, let me know - it would be nice to put faces to names.
AFF- nice week for you as well, and congrats on renewing your membership in the "nearly twice as many miles as degrees club" on Saturday.
JCanon - good week! Is the cycling easy/recovery effort or more involved?
M53, 5'6", 125
Merry Christmas!
I missed posting here last week...in a nutshell, it was three runs for a total of 29 miles. We have gone into the deep freeze here and as an outside runner, it has been tough to log much mileage. This week was really cold (some runs with negative windchill readings), and thus I am pretty happy to have gotten in four runs this week...
M: off
T: 12.5 at 6:55 overall...sub:7:00 for last 8.5...6:37.7, 6:32.8, 3:09.7 to finish
W: off
T: off
F: 8.65 at 7:06 overall...bone chilling...gale force winds...face frozen when done...6:54.9, 6:39.9, 4:22.1 to finish
Sat.: 9.5 at 7:00.2 overall...bone chilling...frozen face...6:55.9, 6:59.6, 6:56.5, 6:43.0, 6:34.1,3:14.9 to finish
Sun.: 7.13 at 6:49 overall...still cold, but not as evil...sun going down, though...7:29.1, 7:09.5, 6:59.4, 6:46.9, 6:44.8, 6:30.9, 6:10.2, 0:48.0...full progression...felt good...in nice control...the 6:10 was comfortable
37 miles
Looking forward to a great 2023...
darkwave wrote:
JCanon - good week! Is the cycling easy/recovery effort or more involved?
I typically cycle fairly hard. Trying to not suck at it by next summer so I can do duathlons and not just get murdered on the bike. Really just started cycling because I was getting nagging injuries from running too much but then I started looking at duathlons so now I'm trying to become semi-ok at running and biking
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: 8 @ 6:26 (41, overcast)
Tu: 5 @ 6:44 (28, early)
We: 5 @ 7:04 (28, early)
Th: 5 @ 7:05 (37, early)
Fr: 8 @ 6:27 (45, rain—before the cold front)
Sa: Off, drive DC to Michigan (not fun)
Su: 5 @ 8:00 (15, dark, snowy roads)
Total: 36 miles
Just a placeholder week.
HHW - Have fun in Virginia. As noted, I’m out of town this week, but hope some of you all can meet up.
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: PM: 9.2 Miles @ 7:37 avg
Tuesday: AM: 3 mile w/u, 5 x 2K w/ 90-100 seconds jog recovery, 6x100 on/100 off, 2.67 mile cooldown PM: strength training
Wednesday: AM: 6.05 miles @ 7:11 avg PM: 8.11 miles @ 7:30 avg
Thursday: AM: 7.02 miles @ 7:16 avg
Friday: Off
Saturday: 14.25 miles, 4 mile w/u, 8-5-4-2 w/ 3 minute jog recovery @ 6:29 avg, Cooldown to 14.25, Strength
Sunday: 11.14 miles @ 7:08
Total: 70.02 miles
Tuesday:
Reps: 6:50, 6:33, 6:32, 6:32, 6:33
Saturday:
8 min @ 11.0, last 2 min @ 11.2
6 min @ 11.2, last min @ 11.4
4 min @ 11.4, last min @ 11.6
2 min @ 11.6, last min @ 11.8
With the winter storm coming in this past week I decided to shift my miles a bit. I feel like I overextended myself a bit on Tuesday's workout. We did the 2k's on one of our loops that includes about a 500-600 meter long hill. Felt pretty drained from that for a couple of days. Will definitely dial back the intensity here. Saturday felt pretty controlled. Well as controlled as you can be on the treadmill. Happy with getting 70 again this week but that's about it. Need to get back on track of making this feel relatively manageable, especially as I start to tack on miles at the beginning of the new year. Goal is another week at 70 miles and we go from there.
Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48
M - 6.5 @ 7:55
T - 5.4 @ 8:01 with 8 strides
W - 5.9 @ 8:22
Th - 4.3 @ 8:24
F - Off
Sa - 4.0 @ 8:40 (treadmill)
Su - Off
Weekly Total: 26 miles
YTD Total: 1864 miles
Goal: Continue 5 mile streak in 2023 (currently 12, 2022 was 4:51)
Next Race: 10km skate XC skiing next Tuesday
Weather and travel ended up making for a lighter week
M: 80min skate ski + strength*
T: 15 min run + ext. drills** + strength
W: 60min classic ski + strength
Th: lots of walking in snow and shoveling
F: strength (too cold to go outside, high was a -30F wind-chill)
S: off/ travel
S: off/ travel
Total - 15 minutes (2 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, 29, 6’4”, 153 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)
Mn - 8 @ 7:50s
Tu - AM: 3500 yd Swim, PM: 3.4 @ 6:02s + 6 Strides + WU/WD = 9
Wd - 5 @ 8:00s
Th - 7 @ 7:25s
Fr - 4 @ 9:10s
Sa - 5 @ 9:15s
Su - 4.25 @ 9:40s
Total - 42.75
General - Happy with the workout since my last two tempos were over 10s/mi slower. Took it easy the latter half of the week and ran with family/friends. Will start bumping up mileage and intensity this week. I am probably at my high weight with my 153 weigh in last night, will start to slowly shed it for Boston as the miles pile in.
HHW & DW - I sent you an email but I'm down to meet up this Sunday or Monday for a very easy shakeout or something. Maybe coffee or a smoothie at South Block?
HHW - Nice on/off kms
AFF - Great week, looks like the 200s were tough
JC - All the bike trainer and treadmill would test my focus
darkwave - Really interesting downhill strides. Any reason for them?
OR - nice finish on the progression runs
sub6 - Oof, that's not a fun drive
BaM - Smart idea to back off on the long reps in the future.
notarobot - consistent week
AverageForFun wrote:
HHW & DW - I sent you an email but I'm down to meet up this Sunday or Monday for a very easy shakeout or something. Maybe coffee or a smoothie at South Block?
Didn't get your email, but I'll email HHW, and hopefully he can connect all of us.
pewow - the downhill strides help with form when running fast - it's a way to hit a (hopefully) high speed without doing too much work physically, so that you get comfortable at that speed. Sprinters will do "overspeed" work (using a cord to pull them forward) for a similar reason.
I got this hill workout (with the downhill stride) from my running team, but I believe the theory behind it came from Lydiard.
Thank you, pewow. Got hit with something bad last night…fever, aches, cough. Negative for covid, but I feel pretty bad. I gather the cold weather got to me…