Getting this posted before Tuesday for once…
M38, 5’10”, low 160s
Road bests | 2023
5k 15:20 (2006) | .
10k - 31:15 (2008) | .
10M - 51:52 (2009) | .
Half - 1:09:01 (2009) | .
Full - 2:25:14 (2019) | .
Mo: 4 @ 7:40
Tu: 8 @ 6:53
We: 8 @ 6:23
Th: 4 @ 6:56
Fr: 8 @ 6:36, Arboretum hills
Sa: 13 @ 6:41
Su: 8 @ 7:38, trails
Total: 53 miles
Knee swelling last Sunday led me to be a little cautious this week. I probably just need new shoes.
Slowly extending the “long” run.
M 29, 5'9 175
Goals: sub 120 half, low 16 5k
6 weeks out from my half marathon. Slowly starting to incorporate a little faster stuff
M- 23.3🚴🏻, 1hr25min, 137bpm
T- 10🏃 @740, 2 tempo miles 623/552, 150bpm
W- 24.3🚴🏻, 1hr20min, 131bpm
Th- 11.1🏃 hills @716, 157bpm
F- 21🚴🏻, 1hr13min, 135bpm
Sa- 15🏃 @709, 163bpm
Su- 16.2🚴🏻, 59min, 130bpm
10.8🏃, 143bpm
Weekly total: 47🏃, 5hr51min ; 85🚴🏻, 4hr58min
Ytd total: 103🏃, 169🚴🏻
Male, 26, 5’9", 130lbs
PRs: 5k 17:47 (2022), Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: XC Nationals, Boston Marathon, Fall Ultra
Future Goals: Sub 2:40 Marathon, Sub 1:16 HM, Sub 17:30 5k, Sub 5:00 Mile
Mileage: 87.2
Another solid week for me. After nearly half a year since moving here I'm starting to feel like I'm not physically beat up and I'm able to move around and run here like I know the place instead of getting lost.
More track work and a long run. My bottles froze this morning so I didn't get any water until 18 when I got into Alexandria. None of the fountains were working for me on the trail.
Monday -Rest
Tuesday - PM Run: 12 Miles - 7:17
Wednesday - AM Run: 5 Miles - 7:35, PM Workout: 9.22 Miles = 3 Up - 7:32, 3.22 Miles = 5 min (5:57) - 4 min (5:45) - 3 min (5:32) - 2 min (5:24) - 1 min (4:57) / 1 min recoveries, 3 Down - 8:09
Thursday - Am Run: 6 Miles - 7:53, PM Run: 10 Miles - 7:19
Friday - AM Run: 8 Miles - 7:49
Saturday - AM Run: 12 Miles - 7:37, PM Run: 5 Miles - 7:51
Sunday - Am Long Run: 20 Miles 6:58 = Progression run cutting every 2 miles, starting at 7:2x and capping at 6:3x until mile 18. Easy 7:30s until 20
Decent week. Nothing special.
M - am) 10 @ 7:47, pm) 4 @ 7:50
T - 12 w/ 5x1600 on/400 off. 5:35/5:33/5:34/5:29/5:21, 400s avg 94
W - am) 8 @ 8:21, pm) 4 @ 7:52
Th - am) 8 @ 8:11, pm) 3 @ 7:53
Fr - 10 @ 6:34 w/ 8x60s accelerations last 8 miles.
Sa - 8 @ 8:32
Su - 21 @ 6:52. Just steady.
Total- 88 miles
Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48
M - 5.4 @ 8:05 with 8 strides
T - 1.4 up, 4 sets of (200, 400, 200) with same distance jog recovery after each rep, 1.0 down
W - 10.3 @ 7:48
Th - 6.5 @ 8:18
F - Off
Sa - 5.1 @ 8:11 with 8 strides
Su - Indoor track meet with 7.3 easy, 4 strides, long jump, 200, 4x200 relay leg
Weekly Total: 42 miles
YTD Total: 93 miles
Tuesday workout splits: 38, 76, 36, 36, 74, 37, 36, 73, 37, 35, 73, 32. Doing all of this on a 200-meter flat track caused some discomfort on the outside of my left ankle, calf, and shin. This happens sometimes if I jump into too much track work too soon.
Track meet recap: I signed up for the 3000, long jump, 200, and 4x200. During my warm up I felt my left leg flare up a little bit so I decided to scratch the 3000. Better safe than sorry. I jogged around for a few miles (mostly clockwise) instead and that felt fine.
Next up was the long jump. Foul, 12-5, 12-9. Disappointing that I didn't get close to what I jumped last year (14-4), but I can't complain about performance in an event that I don't train for. It's still fun to jump in the sand.
In the 200 I ran 29.23 (improving my PR from 29.70). I did a standing start. I think I might get some blocks and see if that helps me out since it seems like it takes me a long time to accelerate.
The highlight for me was the 4x200. I wrangled three of my XC teammates to run it and we all did very well. I got the baton on the anchor leg with a huge lead, so all I really had to do was get a clean handoff to win the heat. We seeded ourselves at 2:22 and we may have ended up running 1:59 (that's very fast for us and we wondered if the clock was right). Once results are posted I'll update with our official time.
The 200s didn't seem to aggravate my leg at all, so that's a good sign. Hopefully it will sort itself out before the next indoor meet in February.
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 - 5 @ 8:15s
Tu - 7 @ 8:00s
Wd - 8.5 @ 7:35s
Th - 8.5 @ 7:55s
Fr - 8.5 @ 7:45s
Sa - 4 @ 8:05s
Su - 11.25 @ 8:45s with 1600ft of elv
Total - 53
General - OK week after 6 days off last week, light workouts and a little more miles next week
Sounds like you had a blast. Lots of respect for long jumping, my legs might snap off if I tried that.
I ran the Houston Marathon yesterday.
The short version is - it was warm but not awful; my gait was really good in the middle of the race but the neuro issues flared at the end and those slowed me more than the warmth or fatigue. Was rolling at 7:3xs in the middle, but slowed to around 8:00s at the end when my legs decided to get less coordinated. (I don't think it was simply marathon fatigue because the issue went away and I sped up any time I hit a slight incline, and then it'd get worse running on a decline).
Was going for a negative split, ended up running 1:43:04/1:43:20 after slowing up at the end.
Overall, I was still satisfied with it - I ran two minutes slower than Chicago but after factoring in the fact that this race was substantially warmer, I felt like this was a better performance than Chicago and an indication that things are trending the right way.
My week:
55 miles running and 1 hour pool-running.
M: upper body weights/core and 1 hour pool-running
T: 8 miles, with a track workout of 2x1200, 2x800, 400 in 5:44, 5:19, 3:24, 3:19, 1:33. Long recoveries between each.
W: 9 miles very easy (9:34) in the morning, streaming yoga midday.
Th: 7 miles with 1600m at marathon effort (7:24) and light upper body weights/core.
F: Off (travel plus expo)
Sa: 4 miles very easy (9:50) plus drills/strides.
Su: .75 shakeout, and then Houston Marathon in 3:26:24
Decent week. Would have liked a higher quality effort on Sunday but I just wasn't able to carve out enough time in the day. The workouts were good enough for where I'm at though.
M - 10 miles easy
T - 9 miles with 200, 400, 600, 800, 1k, 1k, 800, 600, 400, 200 off 60, 60, 75, 90, and then 2:00 the rest of the way.
32.3, 68.7, 1:43, 2:21, 3:00, 2:51, 2:13, 1:36, 61.7, 27.8
W - Off
Th AM - 8.5 with 2400, 2k, 1600, 1600 all at 5:00 - 5:05 pace. Decent workout but not the 4x2400 I wanted.
Th PM - 7 with 6x 90 on, 90 off. Just a light effort based second workout.
F - 7 easy
S - 7 easy
S - 8 easy
That's still almost evenly split, congratulations on Houston.
+1 for darkwave
NotARobot - That looks like a lot of fun. I miss doing those sorts of meets. The other day I was trying to remember just how bad my one long jump attempt went. Blocks probably won’t help if you don’t know how to use them; I tried them in a 60m when I was in my late teens (even then I had no acceleration) and my start was no better than standing.
Goal: Continue sub5 mile streak in 2023 (currently 12, 2022 was 4:51)
Next Race: 10km skate XC skiing Tuesday (hopefully)
Getting sick of this "Pacific NW" type winter weather we've been having where it's just 35 and rainy every day.
Going to try and keep run volume ~15mpw through end of Feb. Would like to add a 4th run day starting in March but I also start coaching HS track in March so TBD.
M: strength
T: 1 hour skate skiing w 5x6min @ threshold effort w 1-1.5min rest + strength*
W: 30min run + Ext. drills** + strength
Th: 60min brisk walk + strength
F: 30min run w 10x20sec/40sec stride/jog + Ext. drills + strength
S: 2hr bike ride
S: 55 min run + 45min bike
Run Total - 115minutes (15 Badger miles***)
*Easy strength style - 2x(15 KB swings, 5x1 arm KB press, 10x TRX pike), 2x(spectrum lateral lunge, DB row)
**Extensive drills - 1x40m Fwd skip, Bk skip, L/R Shuffle, skip-skip-lunge, Bk reaching walk, L/R carioca, 2x30m Skip distance, bent 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
Man it's been a while, just dipping my toes in the water for the thread again. Don't know if i'll have time to post every week, but training for Boston this year, so figured I'd update.
Past 6 weeks have all been around 80 miles. Last week...
M - 6.2 miles
T - 4 miles AM; 2x2mile in the PM at about 5:35 pace... off 400. A bit faster than i've been taking these workouts but also less volume... about 14.5 miles total on the day
W - Unexpected off day. Cruddy day at work, had a beer and relaxed.
Th - 6AM, 8PM
F - AM - 2 up, 4x1mile at 5:40ish, 2 Down; PM - 20x400 off 200 at about 81s - 19.8 on the day
Sa - 9 miles
Su - 16.2 miles at 6:41/mile
Total - 80 miles
Been throwing in some double threshold days to build more aerobic fitness. Been feeling good on those days. Staying up in the 5:40/5:50s range on most of those (this week things got a bit faster) has allowed for easier recovery and not feeling so beat up the next day. We'll see how it all works out in the end, but I like the theory behind it, so gonna try and stick with it for a bit. Feeling some fitness coming around, so just going to roll with it.
Been lurking for a while again, so good to see everyone still grinding on this thread.
sub6 - Hope the knees feeling better. I also ran hills in the arboretum and extended my "long" run
JC - Consistent week
AFF - that LR sounds rough without water
HHW - nice mile repeats
notarobot - indoor track meet sounds like a blast. 200m flat tracks always give me issues though
RS - Nice week
darkwave - Congrats on Houston. Great to see the progress
stat - solid workouts (for you), would be incredible for the rest of us
LR - Curious how the double thresholds workout for you. You buy a lactate tester too?
Turns out my 4x2 team ran 2:00, so we didn't break the nice round barrier. Still a good showing.
Sub 6:00 - Good consistency.
Jcanon - With that much aerobic volume I'd think sub 1:20 ought to be a piece of cake if you're also within striking distance of a low 16 5k.
AFF - Great long run.
hhw - Solid week with good volume and a nice workout.
RunnerSam - Nice easy week. I'm looking forward to following your Boston build.
darkwave - Nice marathon! A 16-second positive split is great considering you were slowed by coordination issues. I'm glad things are trending upward for you.
stat - Nice negative splits on your ladder workout.
pewow - Good to see a 55-minute run.
LancRunner - Interesting double threshold. How do those workouts compare to what you would do if you were only doing one threshold workout for the day?
Ideally. I think I'm probably closer to beating my high school 5k (1628) than I am to breaking 120 but who knows. I've been trying to build as big an aerobic base as possible without getting injured. Speed work starts in a couple weeks. Legs have been dead for a month 😂
Being now about 5 months back into running after taking roughly 10 years off, one thing is for sure.... I forgot how much I actually enjoyed getting out and pushing myself. In September, I could barely break 20 in a 5k and now I'm trying to run a faster pace than that for a HM. Crazy how a few months can change things lol. So while hitting the times I want would be super cool, I won't be terribly upset if I didn't. I'll just get them in the fall if don't next month
@pewow - No Lactate meter, I've been doing these by feel/estimated pace. Which means I'm probably doing them too hard. Honestly, they seem to be providing a different stimulus from my normal weeks (VO2 workout, tempo workout, long run) and that's all i really wanted. That being said, my focus right now is definitely more threshold and aerobic building than 5k VO2 type work.
@notarobot - I'm probably running a bit slower than what i would have on a typical tempo/threshold day. So say I'd be doing a 4-6 mile tempo, I'd probably want to run around 5:30/5:35 pace, and on these days, I'm doing my work at like 5:45/5:50 pace. For whatever that is worth.
This really is just a test to see how my body reacts. I feel like fitness is definitely building, and soon i'll probably transition to a more traditional marathon look with not quite as much LT volume and more focus on the long run. Or something like that.
Sub 6 - Nice consistent week.
JC - Solid overall volume.
AFF - Good week, fartlek's are great xc training.
HHW - Very nice combo of quality and volume. Getting fit!
NaR - Looks like a fun meet.
RS - Plenty of time until Boston still.
DW - Solid race.
Pewow - Pacific NW weather is the worst. Hate that stuff. Good week regardless.
LR - You know how I feel about your training. Off day will certainly be your undoing in Boston.
@stat - Tragic circumstances (aka laziness and a sore ankle) have led me to two days off this week. Might as well skip Boston at this point...