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: Off
Tuesday: 12.03 Miles @ 7:16 avg, Strength
Wednesday: 14 miles @ 6:49 avg, 4x 1 mile w/ .5 uptempo jog. PM: 4.07 miles @ 7:42 avg
Thursday:Off
Friday: 12.04 miles @ 7:14 avg
Saturday: 17.19 miles @ 7:07 avg
Sunday: 10.69 miles @ 8:09 avg
Total: 70.05 miles
Wednesday:
Back to Wednesday workouts for me. Woke up pretty early for this one to catch a workout with one of my buddies that was in town. Real feel was 10 degrees out and we took the first rep to feel it out. He was running 4x 1.5 miles w/ 1 minute rest so I adjust my recoveries to make sure I finished my recovery by the time he started his next rep. Overall this felt pretty comfortable.
Paces: 5:30 (6:47), 5:19 (6:44), 5:17 (6:33), 5:12 (6:16)
I ended up taking the day off again on Thursday due to a long day of traveling for vacation. Somehow still managed to knock out 70 for the week. Thankful to be traveling with some friends that are still competing still.
Great 3 weeks at 70. Time to start building from here.
M 29
5'9, 170
Goals: sub 120 half, low 16 5k
Had a tough work week and ended up cutting out all my biking. Still got my running miles in though
M- off
T- 7 treadmill tempo 740-640-620-600-540-700
W- off
Th- 11.2 @803
F- off
Sa- 14 @823
Su- 11.23 for 1/1/23 new year run 🙃 @815
Total- 42.4 miles
Tough week for me as well. Had to take Th/Fr/Sa off as my foot felt like it was starting to get infected and was just generally painful. Back at it today with just a very easy 14. Hoping for a normal week next week but do have to travel to St Louis with my family for a funeral Fr-Su. Anyone know any good spots to run in St Louis?
M - 8 @ 7:50
T - 14 @ 6:39 overall with 20’ light tempo (5:43) + 1.5 easy + Mona Fartlek
Th to Sa - Off
W - 8 @ 8:09
Su - 14 @ 8:14
Total - 44 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
Another 90+ mile week with two workouts. Feeling pretty average and nothing special right now which is good. Don't want to feel drained from the miles or workouts but don't want to feel too comfortable. Sadly didn't get to catch any of you in the DC area yet.
Monday AM Run: 10 Miles - 7:16
Tuesday AM Run: 10 Miles - 7:17, PM Run: 4 Miles - 8:05
Wednesday AM Run: 5 Miles - 7:51, PM Workout: 12.25 Miles = 3 Up - 7:19, 6.25 Miles = 8 x 1:30 (6:12, 6:06, 6:13, 6:09, 6:09, 6:13, 6:12, 6:12) --> 4 x 1:00 (6:05, 6:03, 5:57, 6:06) --> 4 x 0:30 (5:06, 5:15, 5:21, 5:13), 3 Down - 7:31
Thursday Am Run: 6 Miles - 8:00, PM Run: 10 Miles - 7:25
Friday AM Run: 9 Miles - 7:52
Saturday AM Workout: 15 Miles - 7:11 = 5 Up -> 2Miles MP+HMP (6:12, 6:01) 1 Float (7:03) 2Miles MP+HMP (6:12, 5:56) -> 5 Down
Sunday Am Run: 10 Miles 7:31
Female, 48, 5'4", 109
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
62 miles running, 4 hours pool-running, and 1000 yards swimming.
M: streaming yoga and 2 hours pool-running
T: 12 miles, with a track workout of 2x1200, 3x800, 2x200 in 5:25, 5:14, 3:21, 3:16, 3:12, 47, and 47. recoveries of 2:3x-3:0x after the 1200s and 800s; full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.
W: 9 miles very easy on treadmill (9:31), upper body weights/core, 3 miles very easy on treadmill (9:27).
Th: 2 hours pool-running.
F: 14 miles, including 2x4 miles in 29:31 (7:23 pace) and 29:09 (7:17 pace) with 1 mile float in 8:15 between. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 12 miles very easy (9:35) plus drills and two strides, followed by streaming yoga.
Su: 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 injury prevention work.
I continued to shuffle things around due to the holidays. Friday's long run would have been 2x5 miles at marathon effort, but since Houston is in less than 3 weeks I shortened it to 2x4. And since I wanted to go out on Saturday night, I did the run on Friday and planned a "maybe" workout on Sunday to work on form - if I woke up feeling lousy on Sunday, I'd just skip it. But I woke up (later than normal) and actually felt pretty good, so I did it.
I was really happy with Friday's long run - those paces felt natural and my heart rate was right where it should have been for a marathon pace workout.
I saw my neurologist again this week - he told me that the meds I'm on can take weeks or even months to be fully effective, so hopefully I'll continue to see improvement with each week. It certainly seems like things are improving.
beersandmiles - nice week with a solid track workout in frigid conditions.
Jcanon - still a good week even without the biking. I like the Sunday run :)
HHW- sorry about the foot and very sorry to hear about the funeral. I hope things improve for you.
AFF- I'm impressed you were able to fit in that Wednesday workout in the evening. Really big week for you.
HHW and AFF - sorry the meet up didn't happen. Hopefully it will at some point. AFF are you going to run Cherry Blossom before Boston?
Happy new year!
Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48
M - 4.3 @ 7:58
T - 1.3 up, 8 x 200 (34, 34, 34, 33, 35, 33, 33, 31) with ~1:30 rest, 1.5 down
W - Off
Th - 8.3 @ 7:00
F - Off
Sa - 4.3 @ 7:59
Su - 10.0 @ 7:55 with 8 strides
Weekly Total: 31 miles
2022 Total: 1885 miles
Tuesday's workout was an informal relay with my club. Three runners per team take turns running laps around an indoor track. Very fun.
In 2022 I wanted to set PRs in the 400, 800, mile, 5k, and 10k. A broken toe derailed those plans, but I still set PRs in the 5 and 10. I call that a successful year. In 2023 I am going to focus mainly on the 800, and hopefully lower my 400-800-mile PRs in the process.
Goal: Continue 5 mile streak in 2023 (currently 12, 2022 was 4:51)
Next Race: 10km skate XC skiing Tuesday (cancelled), hopefully snow for the next week
300% increase in running volume compared to last week, :)
M: 1 hour snowshoeing
T: 30 min run + ext. drills** + strength*
W: 60min skate ski + strength, natural snow trails got closed next day with warm weather
Th: 15 min run + ext. drills + strength
F: 95min bike ride + strength, crashed my bike... I'm fine but ripped my brand new fancy XC ski jacket
S: off
S: 15 min run + ext. drills + strength
Total - 60 minutes (8 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 ~20 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
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) | ∅
2023 goals: ???
Mo: 5 @ 7:39 (14, overcast)
Tu: 5 @ 7:50 (18, lt snow, dark)
We: 5 @ 7:25 (32, overcast, sick)
Th: 5 @ 6:23 (39, overcast)
Fr: 10 @ 5:44 (52, rain)*
Sa: 3 @ 6:29 (53, rain) after driving Michigan to D.C.
Su: 7 @ 7:32 (50) dawn on the Mall
Total: 40 miles
Mon-Thu on roads of decreasing snow/ice cover.
This week’s drive (9 hrs) was much better than last week’s (13.5 hrs).
*Rolling bike trail (537’ ascent/descent) I’ve enjoyed since high school. Splits 6:10, 5:58, 5:28, 5:38, 5:37, 5:36, 5:37, 5:42, 5:46, 5:47.
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)
Goal: Sub 2:40 Boston
Mn - 7 @ 7:55s
Tu - 3 @ 6:12s + WU/WD = 7.75
Wd - AM: 4650 Swim then 4 @ 7:15s, PM: 7.5 @ 8:10s
Th - 4 @ 8:00s
Fr - 8.5 @ 7:40s
Sa - 7.75 via 1.75 @ 8:15s pushing a double stroller then 6 @ 10:45s with Pah
Su - 7 @ 7:55s
Total - 54.25
General - Much busier week than I was hoping for so not as much running, back to work and routine, shooting for ~65 this week. Will add in strength work and strides/hill sprints as well after two weeks mostly off of those.
BaM - Solid miles, especially if they felt comfortable
JC - Impressive still getting 40 mpw off 4 days
HHW - Mona's the 400/200 thing? How'd it go?
AFF - Any reason why the short fartlek was at MP & HMP? I would have thought it would have been faster
darkwave - Seems like things are falling into place for Houston
notarobot - Relay sounds fun. My club has done a 4x4x400 in the past which was a blast
sub6 - Hopefully your recovered from being sick and driving
I did my an interval workout (cross country skiing) yesterday which was my first structured workout since last May. Surprised at how doing intensity makes me so much more hungry than just doing long volume.
DW - Registered with another person as a group but we didn't get in sadly. No Cherry Blossom so I'm not sure what I'll do before Boston. Kinda waiting to see what my coach thinks I should do or if we should keep it singularly focused on that and do big workouts instead.
Pewow - I forgot to mention that they were repeats up a hill. About a 2-4% average grade.
2022 Totals:
Total Miles - 3614
Peak week - 100+
Avg week - 69.5
Avg month - 301
2023 Training Goal:
Rough Schedule
M: 1 hour
T: 1.5 hour
W: 1 hour
TH: 1.5 hour
F: 1 hour
S: 2+ hour
S: 1 hour
M53. 5'6", 125
I did, indeed, have Covid...tested negative at home, but positive when I got to the doctor's office. Back to work now and feeling better, but I am not myself yet. Still have chest congestion and fatigue. Thus, just two runs last week...
M: off
T: 9.5 at 7:19 overall...started slowly and felt tired but picked up a bit...6:54.8, 6:38.5, 3:12.1 to finish
W: off/sick
T: off/sick
F: off/sick
Sat.: off/sick
Sun.: 4.65 at 7:34 overall...restricted breathing...did what I could and glad I did
14 miles
Happy to see many training well! OR sorry about the COVID. I’m back to real training and will post next week. Took 3 weeks fully off late December and my Haglund-esque issues are no longer plaguing me. Still getting back in shape though, I think I’ve put on some holiday pounds
Holy crap, OR....
Hoping there will be no long-covid affects. Guessing someone as metabolically fit as you is far, far less prone to that.
BHV - Thanks very much. Hoping for the best. Ran this morning, and it was tough. I made it through 6.5 miles, but my breathing was a mess. Interestingly (and thankfully) my HR did not get too high, even though the effort level felt high. What do they say?..what doesn’t kill you makes you stronger. Watched a good little film last night…about running (the 800, in particular). It really got into the technical aspects of training, pacing, racing. Loved the point of it…interesting and uplifting. Love the running philosophy that is detailed in the film. Thinking of the movie helped me through my run today…
OR - That's awesome! What's the name of the film? My specialty in high school was the 800. I was terrible at it because no one knew how to train.
Breathing problems are probably super foreign territory for you. I guess I don't know how you do your flyers exactly. If you increase your effort over the run based on the feel of your breathing, I guess you could just finish them slower than normal until the breathing kicks back in. However, the low HR is a "decent" indicator that the body isn't under duress/stress. So that's very strange but you're in unknown territory right now. I'd just keep going out there, enjoy myself and just kinda monitor how you feel and look at HR after the run or something.
Speaking of flyers, I did a flyer "kinda" on the treadmill yesterday. 60 minutes: 8:31, 7:51, 7:40, 7:22, 7:02, 7:00, 6:33, 6:05, last 0.34 miles at 5:39. I hit 181 bpm at the end (wowza!) but felt so awesome afterwards. Although, speeds over 10 mph felt scary. Like real scary. 9.9 mph felt not scary at all but once I cranked it up for the last 2 minutes, holy hell...