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: 96-97
Two workouts and a long run again. Nothing crazy but just focusing on my family who's visiting right now and living in the moment.
Monday -Rest
Tuesday -PM Run: 12 Miles - 7:23
Wednesday -AM Run : 6 Miles - 7:35, PM Workout: 11.25 Mile Workout = 3 Up - 7:43, 5.25 Miles - 6:18 = 6 x 800 (5:44, 5:47, 5:45, 5:46, 5:52) / 200 -> 4 x 400 (5:37, 5:39, 5:37, 5:31) / 200, 3 Down - 7:42
Thursday - Am Run: 12 Miles - 7:10, PM Run: 6 Miles - 8:08
Friday - AM Run: 10 Miles - 8:01
Saturday - AM Workout: 15 Miles - 6:55 / 17 Miles = 3 Up -> 2 miles MP (6:16, 6:11) 2 miles HMP (5:59, 5:59) 2 miles MP (6:10, 6:10) w/ 3 minute jog recoveries -> 4.7 Miles down to the metro + 2 mile jog home (8:28), PM Run: 4 Miles - 7:52
Sunday- AM Long Run - 18 Miles - 7:31
Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48
Upcoming races: road mile on 3/4, indoor 3000 (maybe?) on 3/12
M - 5.3 @ 8:23 with 8 strides
T - 1.8 up, 1000, 800, 600, 400, 200 (3:23, 2:41, 2:00, 73, 33) with >200 walk/jog recovery, 1.8 down
W - 6.5 @ 8:13
Th - 10.4 @ 8:15
F - 4.3 @ 8:15
Sa - 4.3 @ 8:05 with 4 strides
Su - Indoor meet (LJ, 60, Mile, 200, 4x200 relay) including 4.00 wu/cd, drills, 4 strides
Weekly Total: 42 miles
YTD Total: 319 miles
Indoor meet recap:
Long jump: foul, 10-something, foul. Not good at all.
60: 8.59 from a 3 point start. Placed 10th overall and 2nd in my heat. I'm happy with that.
Mile: 4:55.71, 5th place. The race started out pretty slow given the seed times (I'm pretty sure I was behind 5:00 pace at halfway). I put myself in the back of the main pack and tried to relax. Eventually it stretched it out up front, but I stayed with the big pack. I moved up a couple of places in the middle of the race to make sure I was staying in touch. I felt really good at 1200 and started revving to match the gear changes of everyone around me. With about 150 to go I kicked it in hard and picked off one or two people.
This was a great race experience. Six people finished between 4:54 and 4:58 so there was a lot of direct competition.
200: 29.43 from a 3 point start in lane 1. Good for 12th overall. Still stuck in the 29s, but at this point in the meet my legs were pretty tired so I'm happy with that.
4x200 relay (3rd leg): We ran 1:59 and won our heat by a wide margin. My unofficial split was 30.4.
As I was chatting with some friends after the meet someone pointed out that Jack Daniels had just walked by. I guess one of his athletes was running.
All in all it was a successful meet. My main goal was run a solid mile and extend my sub-5 streak (now 4 years old). Mission accomplished. But after 5 events my glutes are the sorest that they have ever been in my life.
Male, 29, 6’4”, 148 lbs
Races: 5k 3/18, HM 3/26, M 4/17
Goals: Sub 2:40 Boston
Mn - 11 @ 7:25s + 4 Strides
Tu - Workout + WU/WD = 12
Wd - 10 @ 7:20s
Th - 12 @ 7:45s + 4x200 @ 37s
Fr - 7 @ 8:05s + 4 Strides
Sa - 5M in 29:31 + WU/WD = 11
Su - 17 @ 7:50s
Total - 80
Tu - Pacing some club-mates TTs, 5k in 19:16, 2x800 in 2:51 2:50, 2.4k @ 5:52 pace, 5k in 19:30. Was a lot of fun.
Sa - Hilly 5M race which I've done in 2020 and 2022 (30:42, 28:52). I figured around 29:40 so was close. Managed a good last half mile. Wife snuck under 30 as well.
M 29 5'9 175
Half marathon next Sunday. Plan is to go out in 620s, not die on the big hill at mile 9 and try to finish strong. Hopefully run 122.xx.
M- off
T- 4.1 @712
W- 3.2 @756 with stroller and pupper
Th- 6 hills, 4.1 of it @606 pace
F- 4.1 @733
Sa- 4.4 @815
Su- 9 @825
Week total 31
Ytd total 302
M45
3 short runs and 3 long runs (all steady)
Mon - 10 miles @ 7:12
Tues - 13.2 miles @ 7:12
Wed - REST
Thurs - 15 miles @ 7:25
Fri - 6.8 miles @ 7:10
Sat - 21 miles @ 6:52
Sun - 7.6 miles @ 7:31
M34, 5'10/160
M: 6.5R @ 9:02
TU: 6.5M @ 8:02
W: 17.3*@ 7:18 (Ran this steady I would say my GPS lied a bit adding distance on the way back from the West Side to Central Park and this was more like 17.2)
TH: 4.3R @ 10:03
F: 6.5M @ 7:42
SA: 7.6 ft. 4x1 mile with 1' rest on Lower Res (rolling hills, not great surface), averaged 6:15 though slowed slightly 6:12-->6:19, realized afterwards I gave myself 75 seconds last time I did 4xmile; solid effort (probably 6:05ish on roads/upper res) though slightly misjudged
SU: 6.3R @ 9:21
Total: 55 miles, which is a mileage I've averaged over the last month. Long run (aiming for 18) tomorrow or Tuesday and I will run the last 3.9 @ 6:25-6:40, depending on how I feel. Feeling good for HM in 4 weeks and Marathon in 9.
M63, 5'11", 188 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 13-19, 2023
M-- Off
T -- 4.0 miles (11:25, 11:00, 10:48, 9:43)
W - Off
Th- 4.0 miles (10:44, 11:10, 10:37, 10:34)
F -- Off
Sa- 20 mins bike trainer
Su- 4.0 miles (10:27, 9:39, 9:36, 8:37)
Run well!
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 @ 7:27, stroller
Tu: 8 @ 6:41
We: 8 @ 5:44, 6T*
Th: 8 @ 7:37, stroller
Fr: 7 @ 7:16
Sa: 14 @ 6:09, TLT**
Su: 7 @ 7:27
Total: 60 miles
*6 @ 5:23, splits: 5:27, 5:21, 5:25, 5:25, 5:23, 5:15
**1E, 3T (5:19, 5:29, 5:23), 6E @ 6:44, 3T (5:24, 5:23, 5:20), 1E.
M39, 5'2'', 145
PRs: 5k 18:33, 10k 44:xx, 13.1 1:33, 26.2 3:20
28 miles this week, all EZ and base-building:
M-3 in 30
T-6 (broken into a few runs due to time commitments), 55-ish
W-6 in 55-ish
R, F off
Sa-10 in 91:11
Sun-3 EZ in 29
Rolling and stretching to improve my right glute, which is weak and causing imbalances in my left calf and foot when I run hard. But I can walk fine and run EZ fine. OSU gait analysis is worth the $.
M 27 6' 155-160ish (55, 1:59, 4:12, 8:25, 15:00, 31:03, 1:08:31)
Monday: 4.2 @7:24
Tuesday: 2.2w/up@6:51, 2x(6x20 second hills/jog down rec) 75 sec walk set rest, .9 c/d @6:57
Wednesday: AM 8.6@7:17 1,100 ft elevation gain PM hard circuit full-body lift
Thursday: DNR, a few short walks
Friday: AM 2.2w/up@6:49, 4x100m strides @4:15, 6x1k/45-50 second walk rec 3:19 avg (5:21/mile) PM upper and core circuit lift
Saturday: 5@6:46+6x110-120m strides@4:26 avg pace
Sunday: 4.5@6:37
Total: 33.9 miles@6:45 avg pace w/3,000ft elevation gain.
Solid week. I didn't do everything I wanted to (no LR, no hill sprints, missed 40mpw mileage target) but I did hit 3k ft of climbing, my two planned workouts, and two stride sessions. I think hills help build strength, power, and give an aerobic bonus, so I wanted to climb a lot this week. My workouts went well. I think my watch overestimated the steepness of the hill I was running up on Tuesday because Strava said the GAP was 3:30-3:50. I think 4:00-4:10 GAP is more realistic. I need to take more rest on these type sessions because I was in the well anaerobically and in lactate most of the second set, and the goal was more a power/mechanical effort. Friday's workout certainly surprised me. Really solid first threshold session. I didn't feel great aerobically, but I closed the final rep at 3:12 and it didn't feel fast on my legs. HR was in the proper zone. I'm pretty confident with the work I'm doing and the weight I'm gonna lose, these will be 5:00 pace or hopefully under, within a month or two.
We're on the way up. 800m race probably not for another three months, so hopefully I won't peak too soon ;)
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
59 miles running, 1000 yards swimming and 3 hours pool-running.
M: 90 minutes pool-running.
T: 12.5 miles, including a track workout of 1600, 2x1200, 2x800, 2x400 with splits of 7:11, 5:05, 4:58, 3:17, 3:16, 95, and 96. 4:48 recovery after the 1600 and 2:4x-3:0x recovery after everything else. Followed with leg strengthwork.
W: Upper body weights/core and 10 miles very easy (9:21) plus drills/strides.
Th: 90 minutes pool-running and streaming yoga.
F: 10 miles, with a 6400m track tempo in 28:35, split as 7:20/7:12/7:04/6:57. Followed with 2 hill sprints, leg strengthwork, and 500 yards recovery swimming.
Sa: 10 miles very easy (9:38) and upper body weights/core
Su: 16 miles progressive, split as first 6 averaging 9:06, next 5 averaging 8:04, and next 5 averaging 7:39. Then a half-mile cooldown. Followed with leg strengthwork and 500 yards recovery swimming.
Paces were a bit faster than last week or the week before for the track workouts, so that was nice. A decent chunk of Friday morning's tempo was run in lane three since the track was flooded, so that workout probably would have been a bit faster on another day.
I have a half-marathon in two weeks, and so I did the one and only long run of my half-ass training cycle this weekend (I did 14 easy last week, but that doesn't really feel like a long run). It went OK, I guess. I ran the first two parts a bit fast, but other than that was OK with it.
[I've been focusing on track workouts for this half - having run Chicago and then Houston in the last few months, I don't really feel like I need much in the way of long runs for this half.]
Kind of a bummer last 2 weeks. Still one good workout this week at least even if volume was low and travel and stuff got in the way. Not really sure what to make of this cycle but I guess I’ll find out in a few weeks.
M - 10 @ 8:26
T - am) 8 @ 7:15, pm) 5 @ 7:41
W - 11 w/ Portuguese surge. 3 miles @ M pace (6:07/6:05/6:04) directly into 2 miles of continuous surge trying to get faster each half mile. Ended up 2:42/2:37/2:30/2:23. Was pretty happy with the effort.
Th - 8 @ 8:25
Fr - am) 8 @ 7:35, pm) 4 @ 8:05
Sa - off. Travel to Colorado.
Su - Weird long run. Altitude got me. Low sleep and head cold got me. Stumbling around in the dark not know where I was got me. Maybe 17 or so with a couple (3) of 3k segments at 6:15-6:20 pace with 1k float.
Total - 70ish
Running Goal: Continue sub 5 streak (currently at 12 13 years)
M: AM 45min hike, PM: 55min classic ski + 50min skate ski
T: 45min skate ski w 5x5min T + strength
W: AM and PM strength
Th: 30min run (during snowstorm, tons of fun) + strength
F: 80min classic ski + strength
S: 15min run w road mile (4:54) + drills + 30min bike ride
S: 60min run + 45min bike ride
Run Total - 105min (14 badger miles)
Race was a point to point bike path mile part of my clubs winter series. Was mid 30s and we were lucky to get a small tailwind. Tried to start conservative and work into it. Second half of the race I got to that point where I needed to push but I was cautious instead. I don’t have a good gauge on my running fitness and didn’t want to unravel. With ~200 to go two people passed me and I was able to pass one of them back. Ended up in 9th place and 4:54.4 (4:53.7 chip, no idea why so different from gun). Happy to get sub 5 and was a really fun to race without getting any splits. No idea how fast I was going until the very end when you can see the clock.
Pewow - congrats on continuing the sub-5 streak. That's impressive.
HHW - Sunday doesn't sound good - are you feeling better today? That Portuguese surge is interesting.
Seppo - some good points on hills.
Jecht - good luck with the glute.
Sub-6 - nice run on Saturday.
Allen- good to see you as always, and some good balance there.
ThoughtsLeader - It's definitely looking good for those races.
BHViking - Nice consistent week.
Jcanon- good luck next weekend. Which half?
RunnerSam nice job beating your projected time for that race.
Notarobot - congrats on another sub-5. That is a heck of a day.
AverageforFun - solid week for you. Is the half-marathon One City? I'm not aware of another half in Newport News.
Another B/B- week. Still waiting for that next fitness jump to hit.
M - 7 easy, calves still a bit sore
T - 7 easy + 6 easy. Flushed the residual soreness out.
W - 10 w/ 3x 1600, 800, 4x400, 4x200
5:02, 5:03, 5:01, 2:31 off 75 seconds
64.9, 64.8, 65.2, 64.3 off 90 seconds
30.3, 30.5, 29.8, 27.6 off 90 seconds
I would give this a B- grade. Not quite what I envisioned.
T - Off
F - 10 easy
S - 8 w/ 10k tempo in 34:00 + 4 later in the day.
S - 10 easy to medium
Cdarkwave wrote:
Jcanon- good luck next weekend. Which half?
Cowtown. Pretty tough, hilly course from what I hear
DW - It is. I'll do the half, probably. I see you have a half in two weeks as well. Are you doing this one too?
its been a while...injured my knee back in July and have been slowly rehabbing it back to form.
Goals are HM 03/18, Boston 04/17...going lower volume this cycle but looking forward to keeping up with this thread!
AFF - Big miles and solid week
notarobot - Indoor meet sounds so fun and congrats on sub 5
RS - Nice job beating your goal in the 5 mile
JC - Good luck on the HM
BHV - Your weeks are clockwork
TL - Solid mile repeats
Allen - I like the negative split runs
sub 6 - Great T workouts
jecht - Stay healthy!
Seppo - Great workouts. My 0.02 is that rest on the hills could be 2-3min if the goal is mechanical.
darkwave - seems like paces are getting faster every week
HHW - LR sounds rough but cruising at the end if that progression
stat - Keep up the consistent weeks