Got pretty sick Sunday evening. Took me until Wednesday to fully kick it. Not the greatest week but still got some stuff in.
M-W - Off
Th - 8 @ 7:53
Fr - 8 w/ 8x400 on/200 off. Miles worked out to like 5:25 average.
Sa - 10 @ 8:14
Su - 24 @ 7:14. Time on feet long run. Felt strong rolling in. Longest training run ever.
Total - 50 miles
Male, 30, 6’0", 125bs
PRs: 3K: 8:33 5M: 24:28 (2022), Half Marathon: 69:22 (2022), Marathon: 2:23:58 (2022)
Next Races: Wittenberg Invitational (Pending), Bockfest 5k, Project 13.1, Boston Marathon
Goals: Sub 15 5K, Sub 67 at Project 13.1, Sub 2:22 at Boston
Monday: off
Tuesday: 12.89 miles @ 7:08 avg
Wednesday: AM: 3 mile w/u, 6x 800 @ 10k w/ 400 jog recovery, 4x200 fast w/ 200 jog recovery, 3 mile cooldown l PM: 6 miles @ 7:23 avg
Thursday: AM: 4 miles @ 7:26 avg l 10.30 miles @ 7:26 avg
Friday: 10.02 miles @ 7:29 avg
Saturday: AM: 10 miles @ 7:25 avg l PM: 4 miles @ 8:04 avg
Sunday: 18.19 miles @ 6:18 avg, 6 miles easy, 5x1 mile on/1 mile float, 2 down
Total: 87.0 miles
Comments:
Rehab on my foot looked to do the trick. Started this week feeling the best I've felt in a couple weeks. There was still a little inflammation but it continued to improve as the week went on. The first major sign that I was definitely better was following my workout on Wednesday. I was worried that the curves on the track would bother my foot but thankfully it didn't even during the fast stuff.
Workouts:
Wednesday: 3 up, 6x 800 @ 10k effort (2:28, 2:26, 2:26, 2:25, 2:24, 2:24) w/ 400 jog rest, 4x 200 fast (32, 32, 32, 32,) w/ 200 jog rest, 3 down
I typically have a lot of issues getting myself into rhythm early in the morning. It being 33 degrees out with high humidity didn't help either. I was pretty happy with this one as for the most part I was fairly even. Been trying to work on not trying to get out too hard for the first 400 and just floating to the split during the remainder of the rep so this was a major confidence boost in my ability to latch onto rhythm right away.
Sunday: 6 up, 5x 1 mile on (5:18, 5:18, 5:17, 5:17, 5:16)/1 mile off (6:12, 6:12, 6:11, 6:13, 6:07), 2 down
I woke up this morning feeling the best I've felt since I rolled my ankle and figured it would be a good day for me. I knocked out a bunch of beers watching the races yesterday but I made sure to hydrate and ended up staying in on Saturday night so I could give this long run the 'ol college try since more than likely I was going to do this workout solo on the bike path. Ran with the group for the first 6 miles and then pulled out my mighty pod (basically an ipod shuffle but for spotify). Needed refreshing so it wouldn't work. So I was gonna be to my own thoughts on this workout... I thought a conservative estimate for this one would be 5:22. That's about 2:21 pace. I jumped right into the workout and just stuck to 5:18 for some reason. Breathing was controlled and body felt comfortable even in long tights and a fleece. I did start to overheat a little bit during the second set with the sun hitting me directly but after tossing my wool socks off my hands we were golden. Even with the small curves and little sections of up and down this just felt good and after a long week of training/highest week since about September, this gave me a ton of confidence.
I feel like I'm way ahead of where I thought I would be right now and I'm pretty excited about it. The decision to back off during that ankle issue was smart and I've continued to move forward despite that. Legs don't feel like I ran 18 this morning.
Male, 26, 5’9", 129lbs
PRs: 5k 17:47 (2022), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: Newport News Half Marathon, Boston Marathon, Fall Ultra
Future Goals: Sub 2:45 Marathon, Sub 1:17 HM, Sub 17:30 5k, Sub 5:00 Mile
Mileage: 95-97
Took a bit of a spill on Sunday's run. Going to the hospital/doctor tomorrow after work just to make sure I'm all good (had a checkup planned for that day anyway). Feeling like I'm right where I was or a bit less around this time last year before Boston. Nothing is getting knocked out of the park but is just average. Working runs around work and extra work obligations now because of some changes coming from powers above me. Not much I can do except run around it and keep the ball rolling.
Monday - Rest
Tuesday - PM Run: 12 Miles - 7:24
Wednesday - AM Run : 6 Miles - 7:55, PM Workout: 13 Miles - 3 Up - 7:34, 7 Miles = 8 x 3’ [800m] (5:56, 5:55, 5:52, 5:52, 5:46, 5:46, 5:42, 5:41) / 2’ [400m] (7:54, 7:47, 7:49, 7:45, 7:58, 8:04, 8:03, 8:10) -> 4 x 30” (4:57, 4:56, 4:45, 4:54) / 1’ (7:48, 7:59, 7:45, 8:01), 3 Down - 7:58
Thursday - Am Run: 6 Miles - 8:03, PM Run: 12 Miles - 7:27
Friday - AM Run: 10 Miles - 8:02
Saturday - AM Run: 14 Miles - 7:25, PM Run - 4 Miles - 7:58
Sunday - AM Long Run - 18 Miles = 3 Up - 7:19, 12 Miles = 6 x 1 (6:15, 6:15, 6:10, 6:10, 6:07, 6:07) / 1 float, 3 down - 7:27
AverageForFun wrote:
Took a bit of a spill on Sunday's run. Going to the hospital/doctor tomorrow after work just to make sure I'm all good (had a checkup planned for that day anyway).
!!! I hope all checks out well.
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
47 miles running and 3 hours pool-running.
M: 90 minutes pool-running.
T: 10 miles, including a track workout of 6x800, 2x200 in 3:38, 3:28, 3:25, 3:19, 3:18, 3:17, 47, and 47. Recoveries between 2:0x and 2:5x after the 800s and full recovery for the 200s. Followed with leg strengthwork.
W: Streaming yoga and 8 miles very easy (9:33) plus drills/strides.
Th: 90 minutes pool-running and upper body weights/core.
F: 5 miles easy (9:30)
Sa: 10 miles, including a 5K race in 21:55 (7:12/7:03/6:49/52).
Su: 14 miles easy (9:21) plus drills/strides. Streaming yoga later in the afternoon.
Ran a 5K on Saturday as a rust buster. It was on a flat and fast course, but fairly windy. Frustratingly, I had some issues with the wind - my balance and coordination were off when I had the tailwind, but I felt very comfortable and secure with the headwind. The end result was that I ran a 7:13 mile with a major tailwind, and then a 6:49 when we had a big headwind. So that was frustrating. But at least I got my rustbuster out of the way.
Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48
Upcoming races: indoor mile on 2/19, road mile on 3/4, indoor 3000 (maybe?) on 3/12
M - 5.4 @ 8:16 with 8 strides
T - 3.0 up with 4 strides, 2 x 1400 + 1 x 600 (4:45, 4:48, 1:59) with 3 min walk/jog, 4.3 down
W - 6.6 @ 8:22, then 8 x 5 sec hill sprints with 3 min rest
Th - 7.6 @ 8:01
F - 1.4 up, 4 sets of (200, 200, 400) at mile effort with same distance jog recovery, 1.7 down
Sa - 7.6 @ 8:01
Su - 10.7 @ 8:00
Weekly Total: 56 miles
YTD Total: 276 miles
Tuesday workout: Even though the indoor track has a tendency to hurt my left ankle, calf, and foot, I'm trying to give it a go since I enjoy working out with my club. The prescribed workout was 3-4 x 1400, but after two reps I decided to play it safe and finish with a 600. Short workout, but there was no ankle discomfort so that's a win.
Friday workout: I did this on a section of dirt road that I've wheeled out. Most of the reps start with about 100m of uphill, which seems to encourage my body to run with better form and better knee drive throughout the entire rep. I don't always get that feeling starting on the curve of a track. I don't know how much of a difference it actually makes, but in any case it gives me a chance to do mile effort work away from the track. The splits were 39, 39, 77, 38, 39, 76, 38, 39, 77, 38, 37, 75.
M63, 5'11", 191 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:23
May 2022, age 62: 3:44:06
FEBRUARY 6-12, 2023
Off
4.0 miles (10:45, 10:28, 10:06, 9:18)
20 mins bike trainer
20 mins bike trainer
4.0 miles (10:07, 10:06, 10:33, 9:52)
20 mins bike trainer
4.0 miles (10:47, 10:12, 10:01, 9:47)
No progress with weight-loss goal; still more than 25 pounds overweight. But no races planned until the next age group. That's 18 months away.
Run well.
Thought the thread was about road rage
major disappointment, peace im out
Pretty vanilla week. Ran a couple track races yesterday for the first time in 3 years. Pretty mediocre results.
M - 8 easy, few strides at the end.
T - 8+ with 3x1k, 800, 600, 400, 2x200 off 90 seconds. Pretty poor workout, just didn't have it.
2:56, 2:58, 2:56, 2:19, 1:41, 66.5, 31.1, 31.1
W - Off
T - 9 easy with a few strides
F - 5 easy
S - 10 with a mile + 3k double. 4:23 and 8:50, won both. Struggled to change gears into anything actually fast.
S - 10 progressing from easy to medium
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) | .
Upcoming
3/18 - Half
4/2 - 10 mile
Mo: 8 @ 5:48, 6T*
Tu: 5 @ 6:49
We: 5 @ 6:40
Th: 5 @ 6:48
Fr: 8 @ 7:33 , stroller
Sa: 11 @ 5:58, 4 x 2T**
Su: 8 @ 8:01, stroller
Total: 50 miles
*6 tempo @ 5:23, splits: 5:19, 5:22, 5:26, 5:25, 5:24, 5:20.
**4 x 2T with 2’ jog rest: 10:49, 10:44, 10:51, 10:52.
Allergies may have hit early this year, but also got exposed to an awful lot of COVID, so could be a very mild case of that—or both? (Still negative on the antigen tests.)
Just steady running this week, all of it.
Mon - 10 miles
Tues - 10 miles
Wed - 15 miles
Thurs - Rest
Fri - 8.2 miles
Sat - 20 miles
Sun - 7.7 miles
Total Distance - 71 miles
Total Duration - 8:46
Avg Mile Pace - 7:25
Goal: Continue sub5 streak
Next race: Road mile Saturday
M: 55min classic skiing (no kick, all double pole, need klister) + strength
T: strength, ski race cancelled with warm weather
W: 25min run w 15x20/40sec stride/jog + ext drills + am and pm strength
T: 70min classic ski (got klister, had kick, need to clean klister) + strength
F: 40min skate ski + 25min snowshoe
S-S: weekend trip. couple of hours hiking each day, nothing too gnarly
15x20/40sec stride/jog. Avg 6:35 for fartlek. Happy to average sub 7 when I felt super flat. Probably still recovering from 30k ski race last week. This was a nice boost after ski race canceled. Should be ok to go for the road mile if weather is decent.
M27 6' 155lbs (up 15 from race weight) 55, 1:59, 4:12, 8:25, 15:00, 31:03, 1:08:31
Hey all, been a while. Good to see so many still working hard. I decided yesterday to try to get back into training. Lower-mileage MD training and lots of weights/speed/plyos is the plan. My last 4 weeks I've averaged about 29 mpw and done a decent number of workouts, so I'm not in terrible shape.
Monday: Hard upper/lower lift/core/no run
Tuesday: Off
Wednesday: 4.7@6:21/short upper lift
Thursday: 4@6:27 incl/9x35 second hills around mile-3k effort/45 second jog down rec
Friday: AM 3.1@6:40 treadmill/short lower/upper lift PM 3@6:59
Saturday: 12.45 (20k)@6:57 w/1,500 ft of elevation gain (GAP 6:36)
Sunday: AM 3.5@5:52 second half at 5:21 pace (5:27 GAP bc slightly downhill) PM upper lift/core
Total: 30.7 miles. Good week actually. Solid paces all around. I feel like I have to run somewhat quick everyday since my mileage is low. Strong enough hill workout Thursday; I was hitting between 4:35-5:05 GAP for the hills with an honest recovery. The brutally hilly long run wrecked me and I had to ask my friend (who finished the run) to pick me up, because I was not running the final 600m. Legs felt fine the day effort to do some impromptu threshold. I wear a heart rate monitor every day, and I've been closely monitoring it at all paces to get a sense of how much aerobic fitness I've lost. It could be worse. Onwards!
Seppo Kaitenenn wrote:
M27 6' 155lbs (up 15 from race weight) 55, 1:59, 4:12, 8:25, 15:00, 31:03, 1:08:31
Hey all, been a while. Good to see so many still working hard. I decided yesterday to try to get back into training. Lower-mileage MD training and lots of weights/speed/plyos is the plan. My last 4 weeks I've averaged about 29 mpw and done a decent number of workouts, so I'm not in terrible shape.
Monday: Hard upper/lower lift/core/no run
Tuesday: Off
Wednesday: 4.7@6:21/short upper lift
Thursday: 4@6:27 incl/9x35 second hills around mile-3k effort/45 second jog down rec
Friday: AM 3.1@6:40 treadmill/short lower/upper lift PM 3@6:59
Saturday: 12.45 (20k)@6:57 w/1,500 ft of elevation gain (GAP 6:36)
Sunday: AM 3.5@5:52 second half at 5:21 pace (5:27 GAP bc slightly downhill) PM upper lift/core
Total: 30.7 miles. Good week actually. Solid paces all around. I feel like I have to run somewhat quick everyday since my mileage is low. Strong enough hill workout Thursday; I was hitting between 4:35-5:05 GAP for the hills with an honest recovery. The brutally hilly long run wrecked me and I had to ask my friend (who finished the run) to pick me up, because I was not running the final 600m. Legs felt fine the day effort to do some impromptu threshold. I wear a heart rate monitor every day, and I've been closely monitoring it at all paces to get a sense of how much aerobic fitness I've lost. It could be worse. Onwards!
Good to see you back man!
darkwave wrote:
Ran a 5K on Saturday as a rust buster. It was on a flat and fast course, but fairly windy. Frustratingly, I had some issues with the wind - my balance and coordination were off when I had the tailwind, but I felt very comfortable and secure with the headwind. The end result was that I ran a 7:13 mile with a major tailwind, and then a 6:49 when we had a big headwind. So that was frustrating. But at least I got my rustbuster out of the way.
What in the? It's pretty crazy some of the different race experiences we all have!
M 29 5'9 175
Vacation ski trip week so didn't get out much. Got back home Saturday night and had good run Sunday. 2 weeks until my half. Was hoping I'd be in 120 shape but I think I'm more in 123-124 shape. we'll see. Pretty happy with my progress since starting back running in September
Tuesday: treadmill 4 @715
Friday: treadmill 12 @713
Sunday: 15 @ 701
Weekly total 31
Ytd total: 270🏃, 193🚴🏻
First time joining this thread, training for a 10k in late March as my next race
2/6 AM 6mi PM 3mi
2/7 8x400 (71/70/71/69/68/69/68/66)
2/8 6mi
2/9 8mi
2/10 4.5mi (started getting sick)
2/11 1mi WU “hard mile” - 4:38 1mi CD
2/12 6.5mi
Total - 44mi
Not a great week because I started getting sick on Friday, just did a hard effort mile on Saturday so I wouldn’t put too much volume in. Should be a good 6 weeks heading in to a 10k though
Solid week for me, though I kicked a true marathon long run back a few days due to getting a crappy night of sleep Saturday. Still got in a nice pre Super Bowl run.
M: 6.8R @ 8:05
TU: 6.7M @ 7:33
W: 7.4 ft. 5x 1200 avg. 6:02 pace with 1' rest (4:24.5, 4:27.7, 4:31.9, 4:33.2, 4:36.2). Not my best workout as I was definitely feeling fatigued and went too fast in the early going and paid for that. That being said only a couple seconds off where I should've been overall.
TH: 6.7R @ 9:05
F: 6.4M @ 7:52
S:6.7M @ 7:55
SU: 12.3 ft. 5 miles of threshold at 6:15 pace on rolling Central Park. Originally thought about trying to do it all continuous with no rest. I overcooked it a bit running 6:15 pace (instead of say 6:20-25). I split it into two segments with 2' rest (jog) as a result (3.7 then 1.3). Overall good, though was feeling it at the end. This was faster and longer than my traditional pickup at then end of a long run. Granted 12 miles running instead of 16-21.
Overall: 53 miles. Starting to put together some good week. For my March HM, sub 1:23 would give me a shot at NYC 2024. So that's the goal, and I feel good about it!
HHW - Smart to take it easy after getting sick
BAM - Glad the foot's feeling better
AFF - Hope everything checks out after the fall
darkwave - Good to get a rust buster in. Even if the 5k wasn't what you wanted things are still headed in the right direction
notarobot - Good luck on the 1mi race. Be wary of the indoor track! Consistent indoor training always causes flare ups for me
Allen - Consistent week
stat - Congrats on the double win
sub6 - Nice T workouts
BHV - "steady" week. All easy or is some of it medium?
Seppo - Any mid-D goals or just enjoy that training more?
JC - Hope you enjoyed the skiing
washed - Take it easy with the illness
TL - solid workouts