Ran the cowtown half today. Hilly, tough course. My racing nightmare happened where I couldn't get to the bathroom before the race and had to stop at mile 4. Opened up 602, 603, 615, 618 and the had to stop which cost me maybe 90 seconds. Got settled back in around 615 pace for a while. Hit the big hill at mile 9 which dropped me to 625/633 for 9 and 10. Finished the last 3 right at 620 pace for an official 1:23:29. Today tells me that I'd have a shot at 121 low on a less hilly course without a bathroom break. First race I've actually trained for and raced since 2012 and I've only been back training for 6 months so I'm pretty happy. Solid stepping stone today. Going forward, probably gonna drop my mileage a bit and work on getting some leg speed back. Get back on the bike a bit. Probably enter a couple 5ks. Hopefully this fall I can run low 16 or maybe even break it
32 miles this week, up from 28 before and 20 before that. Slow build.
Mainly easy all week except for M and R, but those were just to shake the legs out.
M--5 Improvised Michigan fartlek for fun, 800m tempo (8:30) in between each rep. Just wanted to learn how to run and shift paces throughout a speed-based workout. Will get to 1600m tempos in between someday. Did w/u and c/d too. During workout: 1600m-7:27, 1200m-5:36, 800m-3:33, 400m-1:46
T--3 EZ in 30
W--4 EZ in 38
R--7 w/u and c/d, 6x1000 in 7:09 pace at threshold, entire workout totaled 7-ish miles
F--3 EZ in 29
Sa--10 EZ in 90, 0.85 c/d and strides
Su--OFF
32 total
This post was edited 1 minute after it was posted.
Jcanon - that was a good start. I've heard Cowtown is not an easy race. Shame about the bathroom issues, but I think we've all been there.
Jecht - you did the Michigan for fun?????
***
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
55 miles running, 1000 yards swimming and 3 hours pool-running.
M: Streaming yoga and 90 minutes pool-running. T: 10 miles, including a track workout of 5x1200, 400 with splits of 5:21, 5:10, 5:06, 5:05, 5:07, and 1:41. 2:19 recovery after the first 1200 and 2:4x recovery after all the other 1200s. Followed with leg strengthwork. W: Streaming yoga and 10 miles very easy (9:23) on the treadmill. Th: 90 minutes pool-running and streaming yoga. F: 10.5 miles, with a 6400m track tempo in 27:48, split as 7:09/6:58/6:54/6:47. Followed with leg strengthwork, and 500 yards recovery swimming. Sa: 10 miles very easy (9:16), drills/strides and upper body weights/core Su: 14 miles progressive, split as first 5 averaging 9:09, next 5 averaging 7:54, and next 4 averaging 7:28. Then a half-mile cooldown. Followed with leg strengthwork and 500 yards recovery swimming.
I had one annoying workout (Tuesday) and two better ones (Friday and Sunday). I went to neuro PT on Wednesday where we worked on my toe-clenching/foot-curling issues, and I think that was the difference. I came away from PT with some new exercises and a focus on stretching my back and calves before each run. PT and I also discussed shoe fit - making sure that the toebox of my running shoes is JUST right. If the toebox is too tight, I clench my toes because there isn't enough room. If the toebox is too big, I clench my toes to keep the shoe from shifting around. So I have to be Goldilocks about my shoes now.
I Goldilocks-d my shoes for the second half of the week and focused on spreading my toes (rather than relaxing them), and it seemed to help a lot, with a nice bump up in my paces for the same effort.
Seppo- you asked last week about doing more explosive stuff. I was doing plyometrics for a while last year, but the neuro PT asked me to stop for a bit - basically one of my issues right now is muscle rigidity (too much stiffness in the muscles) and so plyometrics are going to make that worse by increasing muscle tension. I do hope to get to them again in time, though.
Average for Fun - yup, I'm running the One City half next weekend. Perhaps we will get to meet up if you're still around the finish when I get there. At the start I'll most likely be wearing black tights or shorts with a red singlet and gray arm-warmers. I'm short with a black ponytail.
**6T @ 5:27, splits: 5:35, 5:30, 5:22, 5:24, 5:22, 5:31. No warmup, but felt fresh and just rolled into it. Warm (68) and sunny.
Idea this week was 3 medium efforts (including the long run) instead of 2 hard ones. Original plan included a longer, slower tempo and something shorter and faster, but that didn’t happen.
Jcanon - that was a good start. I've heard Cowtown is not an easy race. Shame about the bathroom issues, but I think we've all been there.
Jecht - you did the Michigan for fun?????
***
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
55 miles running, 1000 yards swimming and 3 hours pool-running.
M: Streaming yoga and 90 minutes pool-running. T: 10 miles, including a track workout of 5x1200, 400 with splits of 5:21, 5:10, 5:06, 5:05, 5:07, and 1:41. 2:19 recovery after the first 1200 and 2:4x recovery after all the other 1200s. Followed with leg strengthwork. W: Streaming yoga and 10 miles very easy (9:23) on the treadmill. Th: 90 minutes pool-running and streaming yoga. F: 10.5 miles, with a 6400m track tempo in 27:48, split as 7:09/6:58/6:54/6:47. Followed with leg strengthwork, and 500 yards recovery swimming. Sa: 10 miles very easy (9:16), drills/strides and upper body weights/core Su: 14 miles progressive, split as first 5 averaging 9:09, next 5 averaging 7:54, and next 4 averaging 7:28. Then a half-mile cooldown. Followed with leg strengthwork and 500 yards recovery swimming.
I had one annoying workout (Tuesday) and two better ones (Friday and Sunday). I went to neuro PT on Wednesday where we worked on my toe-clenching/foot-curling issues, and I think that was the difference. I came away from PT with some new exercises and a focus on stretching my back and calves before each run. PT and I also discussed shoe fit - making sure that the toebox of my running shoes is JUST right. If the toebox is too tight, I clench my toes because there isn't enough room. If the toebox is too big, I clench my toes to keep the shoe from shifting around. So I have to be Goldilocks about my shoes now.
I Goldilocks-d my shoes for the second half of the week and focused on spreading my toes (rather than relaxing them), and it seemed to help a lot, with a nice bump up in my paces for the same effort.
Seppo- you asked last week about doing more explosive stuff. I was doing plyometrics for a while last year, but the neuro PT asked me to stop for a bit - basically one of my issues right now is muscle rigidity (too much stiffness in the muscles) and so plyometrics are going to make that worse by increasing muscle tension. I do hope to get to them again in time, though.
Average for Fun - yup, I'm running the One City half next weekend. Perhaps we will get to meet up if you're still around the finish when I get there. At the start I'll most likely be wearing black tights or shorts with a red singlet and gray arm-warmers. I'm short with a black ponytail.
Darkwave (cool name, sounds like a band name!) Good for you on your progression too! I get you 100% on the shoe issue. I'm just grateful to run after being hit by a car last July and it messed up my training block. But easing back into it, learning how to have fun while running. I also had a gait analysis done, and OSU said that my glutes were weak, throwing my right knee, left foot and calf and right bunion out of whack because of that.
Even prior to the accident I had dealt with that issue and went to PT.
To answer your Michigan question--I wanted to run it at speeds I could handle, just to feel the workout and see if I could do it. I didn't go 100% on it, but did it more at a threshold (slightly uncomfortable feel) level. I am learning to change up my training.
I also am focusing more on EZ running at 9:30 to 10:00 pace to get that HR down and gain some Maffetone benefits but not to the point of where my form breaks down (I tried being strict with it but 12:00 miles were pointless and I was walking half the time.
Also good PRs and times--I would give my left arm to run a sub-3:00 marathon but I'm going to work toward it in the next 2-5 years. But eventually will focus on just sub-18:00 5k for now, then get faster at the other distances. Current PR in Marathon just needs to be TWO seconds better to dip under 3:20.
This post was edited 2 minutes after it was posted.
M63, 5'11", 190 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 20-26, 2023 M-- 20 mins bike Tu- 4.0 miles (10:29, 10:07, 10:18, 9:05) W-- 20 mins bike trainer Th- Off F--- 25 mins bike trainer Sa- 4.0 miles (10.23, 10:08, 9:26, 8:33) Su- 25 mins bike trainer
No races on the calendar, so motivation can be a challenge. Gotta drop 20 pounds in any case.
Goals: Enjoy being in good shape without feeling need to push for great shape??? Start coaching track next week so probably won't race for a couple of months.
This last week tried to make the most of end of season skiing.
Male, 26, 5’9", 132lbs 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: 106-107 One workout and a long run. Tried fueling a lot for a attempted 24 miler and made it to 22 before my stomach blew up. Going to take a down week and try to get ready for Sunday at One City half.
Darkwave - I'll look for you! You can't miss me, I got a tattoo of pancakes on my calf and alot of anime on my left shoulder.
Monday -Lunch Run: 7 Miles - 8:02 Tuesday - AM Run: 5 Miles - 8:00, PM Run: 12 Miles - 7:24 Wednesday - AM Run : 6 Miles - 7:54, PM Workout: 11.7 Miles = 3 up (7:17), 5.7 Miles = 8 x 3 min on (5:43 - 5:38 Pace) / 90 sec off (8:00's), 3 Down (7:36) Thursday - Am Run: 5 Miles - 8:04, PM Run: 12 Miles - 7:28 Friday - AM Run: 8 Miles - 7:58 Saturday - AM Run: 12 Miles - 7:27, PM Run: 6 Miles - 8:00 Sunday -AM Long Run: 22 Miles = 12 - 7:30 -> 10 Miles - 6:42
I enjoyed running this much mileage this week but don't feel like 110 is remotely sustainable for me. I don't feel like I can eat enough at that mileage and would probably need to supplement even on shorter runs. I felt much better at the 100 mark. Going to keep working on that long run and see what happens this weekend and then about a month and a half later at Boston.
Jcanon - that was a good start. I've heard Cowtown is not an easy race. Shame about the bathroom issues, but I think we've all been there.
Jecht - you did the Michigan for fun?????
***
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
55 miles running, 1000 yards swimming and 3 hours pool-running.
M: Streaming yoga and 90 minutes pool-running. T: 10 miles, including a track workout of 5x1200, 400 with splits of 5:21, 5:10, 5:06, 5:05, 5:07, and 1:41. 2:19 recovery after the first 1200 and 2:4x recovery after all the other 1200s. Followed with leg strengthwork. W: Streaming yoga and 10 miles very easy (9:23) on the treadmill. Th: 90 minutes pool-running and streaming yoga. F: 10.5 miles, with a 6400m track tempo in 27:48, split as 7:09/6:58/6:54/6:47. Followed with leg strengthwork, and 500 yards recovery swimming. Sa: 10 miles very easy (9:16), drills/strides and upper body weights/core Su: 14 miles progressive, split as first 5 averaging 9:09, next 5 averaging 7:54, and next 4 averaging 7:28. Then a half-mile cooldown. Followed with leg strengthwork and 500 yards recovery swimming.
I had one annoying workout (Tuesday) and two better ones (Friday and Sunday). I went to neuro PT on Wednesday where we worked on my toe-clenching/foot-curling issues, and I think that was the difference. I came away from PT with some new exercises and a focus on stretching my back and calves before each run. PT and I also discussed shoe fit - making sure that the toebox of my running shoes is JUST right. If the toebox is too tight, I clench my toes because there isn't enough room. If the toebox is too big, I clench my toes to keep the shoe from shifting around. So I have to be Goldilocks about my shoes now.
I Goldilocks-d my shoes for the second half of the week and focused on spreading my toes (rather than relaxing them), and it seemed to help a lot, with a nice bump up in my paces for the same effort.
Seppo- you asked last week about doing more explosive stuff. I was doing plyometrics for a while last year, but the neuro PT asked me to stop for a bit - basically one of my issues right now is muscle rigidity (too much stiffness in the muscles) and so plyometrics are going to make that worse by increasing muscle tension. I do hope to get to them again in time, though.
Average for Fun - yup, I'm running the One City half next weekend. Perhaps we will get to meet up if you're still around the finish when I get there. At the start I'll most likely be wearing black tights or shorts with a red singlet and gray arm-warmers. I'm short with a black ponytail.
Darkwave (cool name, sounds like a band name!) Good for you on your progression too! I get you 100% on the shoe issue. I'm just grateful to run after being hit by a car last July and it messed up my training block. But easing back into it, learning how to have fun while running. I also had a gait analysis done, and OSU said that my glutes were weak, throwing my right knee, left foot and calf and right bunion out of whack because of that.
Even prior to the accident I had dealt with that issue and went to PT.
To answer your Michigan question--I wanted to run it at speeds I could handle, just to feel the workout and see if I could do it. I didn't go 100% on it, but did it more at a threshold (slightly uncomfortable feel) level. I am learning to change up my training.
I also am focusing more on EZ running at 9:30 to 10:00 pace to get that HR down and gain some Maffetone benefits but not to the point of where my form breaks down (I tried being strict with it but 12:00 miles were pointless and I was walking half the time.
Also good PRs and times--I would give my left arm to run a sub-3:00 marathon but I'm going to work toward it in the next 2-5 years. But eventually will focus on just sub-18:00 5k for now, then get faster at the other distances. Current PR in Marathon just needs to be TWO seconds better to dip under 3:20.
If you're already having issues and "easing back into it" there's absolutely no reason you should be attempting a Michigan. Coach very rarely provides this for me and I haven't had an athlete I was comfortable enough with providing it to. Also the tempo reps are 2ks.
What's up crew. Been awhile. Finally starting to feel like my old self again; though just a shell of myself, but myself nonetheless. Slowly getting back into the groove pain free after a long stint of lower back/hammy issues that have been bothering me since October. Fitness is pretty down right now, but also sets me up for nice comeback.
Also took up cycling recently as an added means of cross training and has actually grown on me quite a bit. Even after learning quickly that not all running fitness translates to the cycling world (while getting my ass kicked by riders 10,20,30+ yrs my elder), I find myself becoming more excited at times to go for a ride than a run. Fun and new experience that I plan to keep in my diet for at least the next few months of training if not on a regular basis simply for the aerobic support/cross training benefits.
Hope everyone else is doing well.
This post was edited 1 minute after it was posted.
Darkwave (cool name, sounds like a band name!) Good for you on your progression too! I get you 100% on the shoe issue. I'm just grateful to run after being hit by a car last July and it messed up my training block. But easing back into it, learning how to have fun while running. I also had a gait analysis done, and OSU said that my glutes were weak, throwing my right knee, left foot and calf and right bunion out of whack because of that.
Even prior to the accident I had dealt with that issue and went to PT.
To answer your Michigan question--I wanted to run it at speeds I could handle, just to feel the workout and see if I could do it. I didn't go 100% on it, but did it more at a threshold (slightly uncomfortable feel) level. I am learning to change up my training.
I also am focusing more on EZ running at 9:30 to 10:00 pace to get that HR down and gain some Maffetone benefits but not to the point of where my form breaks down (I tried being strict with it but 12:00 miles were pointless and I was walking half the time.
Also good PRs and times--I would give my left arm to run a sub-3:00 marathon but I'm going to work toward it in the next 2-5 years. But eventually will focus on just sub-18:00 5k for now, then get faster at the other distances. Current PR in Marathon just needs to be TWO seconds better to dip under 3:20.
If you're already having issues and "easing back into it" there's absolutely no reason you should be attempting a Michigan. Coach very rarely provides this for me and I haven't had an athlete I was comfortable enough with providing it to. Also the tempo reps are 2ks.
The Michigan isn't necessarily an incredibly intense workout. There is no way of doing it that is set in stone. Warhurst has talked several times about how he drastically changes the workout depending on the time of year. Early in a phase you can take shorter rest and push the tempo segments to be more strength oriented. Late in the season you can take longer rests (switch shoes etc) and really smash the track reps to make it a peaking workout. You could even change the order of the 1600-1200-800-400. I saw once where Warhurst put the 1600 last to make a bigger strength effort. Im not making any comments about jecht in particular but the Michigan can be applied to pretty much all levels during any stage of training in my opinion
Darkwave (cool name, sounds like a band name!) Good for you on your progression too! I get you 100% on the shoe issue. I'm just grateful to run after being hit by a car last July and it messed up my training block. But easing back into it, learning how to have fun while running. I also had a gait analysis done, and OSU said that my glutes were weak, throwing my right knee, left foot and calf and right bunion out of whack because of that.
Even prior to the accident I had dealt with that issue and went to PT.
To answer your Michigan question--I wanted to run it at speeds I could handle, just to feel the workout and see if I could do it. I didn't go 100% on it, but did it more at a threshold (slightly uncomfortable feel) level. I am learning to change up my training.
I also am focusing more on EZ running at 9:30 to 10:00 pace to get that HR down and gain some Maffetone benefits but not to the point of where my form breaks down (I tried being strict with it but 12:00 miles were pointless and I was walking half the time.
Also good PRs and times--I would give my left arm to run a sub-3:00 marathon but I'm going to work toward it in the next 2-5 years. But eventually will focus on just sub-18:00 5k for now, then get faster at the other distances. Current PR in Marathon just needs to be TWO seconds better to dip under 3:20.
If you're already having issues and "easing back into it" there's absolutely no reason you should be attempting a Michigan. Coach very rarely provides this for me and I haven't had an athlete I was comfortable enough with providing it to. Also the tempo reps are 2ks.
I'm not having issues now (I was not clear earlier) and my gait is improving. It was just an interesting workout to see how it was run, but I also made sure to run it at paces that I knew I could handle and learn the variety of paces in that given workout.
I also don't plan on running it again any time soon. It was more of a fitness check to see how to run a different workout for fun--I am not racing any time soon either and just wanted to change it up for a day. I am back to doing base mileage.
If you're already having issues and "easing back into it" there's absolutely no reason you should be attempting a Michigan. Coach very rarely provides this for me and I haven't had an athlete I was comfortable enough with providing it to. Also the tempo reps are 2ks.
The Michigan isn't necessarily an incredibly intense workout. There is no way of doing it that is set in stone. Warhurst has talked several times about how he drastically changes the workout depending on the time of year. Early in a phase you can take shorter rest and push the tempo segments to be more strength oriented. Late in the season you can take longer rests (switch shoes etc) and really smash the track reps to make it a peaking workout. You could even change the order of the 1600-1200-800-400. I saw once where Warhurst put the 1600 last to make a bigger strength effort. Im not making any comments about jecht in particular but the Michigan can be applied to pretty much all levels during any stage of training in my opinion
Good post. If I ever did the Michigan again, or when I am faster and have more base, I would extend the tempo runs from 800m to 1600m.
I've done the Michigan a few times, or at least my college club team's version of it. 1600 @ 10k, 1600 @ Tempo, 1200 @ 5k, 1600 @ tempo, 800 @ 3k, 1600 @ Tempo, 400 @ mile. Continuous. 3/5/13 - 5:45 6:19 4:14 6:21 2:53 6:41 1:17 = 6:07s/mi (not per 1600) 3/1/16 - 5:40 6:09 4:17 6:13 2:45 6:17 1:14 = 5:57s/mi 9/18/18 - 5:41 5:59 4:08 6:00 2:45 6:00 1:19 = 5:49s/mi
Brutal workout and not for the faint of heart. Looking at teammates log's years later I think I should have ran the tempo portion slower, more like M pace than HM pace. Maybe I will do another next fall while training for USATF Club XC Nationals.
This post was edited 57 seconds after it was posted.
Reason provided:
Inability to spell or use correct word
Jcanon - Sorry about the bathroom break during the HM, luckily I've avoided that issue thus far in my running. Someday the stomach will get me! jecht - I'm not sure about your fitness levels but the Michigan paces look very in-control judging by PRs and the Thursday threshold reps. darkwave - Nice workouts later in the week (for Jecht, I believe the name is a genre of music) Sub6 - Nothing wrong with a couple of tempo workouts Allen 1959 - Glad to see 6 days of activity AverageForFun - Quite a long week, 110 is pretty high, starts to feel like that is all you are doing (+work). Goodluck at the half, hopefully you can nail down Boston pace goal. GNR1 - Happy to see you back, nothing wrong with adding in some cycling. I really enjoyed my ~1600 bike miles over the summer. It is a whole new world of sport. I know a few runners who switched to cycling in their early 40s and had success on the local circuit. The running fitness might not transfer well but the ability does once you get your cycling legs under you. Can be pretty time and $ intense sport!
Jcanon – I was talking to a friend who ran that half. She said the cobblestones were miserable! Way to get it done and I’m sure you’d have a low 1:21.
Sub – Nice Tuesday and Thursday. What a difference warm and sunny makes on any workout.
Sam – Are you a triathlete or just do swimming for X-training?
Allen – GL on dropping weight. Should be easy with no races coming up, CICO.
Pewow – GL coaching. It’s a lot of fun.
Sam – It’s less of the time commitment as much as it is just having enough food around to do it. Laundry piles up too and that makes it very unpleasant.
Jcanon - Sorry about the bathroom break during the HM, luckily I've avoided that issue thus far in my running. Someday the stomach will get me! jecht - I'm not sure about your fitness levels but the Michigan paces look very in-control judging by PRs and the Thursday threshold reps. darkwave - Nice workouts later in the week (for Jecht, I believe the name is a genre of music) Sub6 - Nothing wrong with a couple of tempo workouts Allen 1959 - Glad to see 6 days of activity AverageForFun - Quite a long week, 110 is pretty high, starts to feel like that is all you are doing (+work). Goodluck at the half, hopefully you can nail down Boston pace goal. GNR1 - Happy to see you back, nothing wrong with adding in some cycling. I really enjoyed my ~1600 bike miles over the summer. It is a whole new world of sport. I know a few runners who switched to cycling in their early 40s and had success on the local circuit. The running fitness might not transfer well but the ability does once you get your cycling legs under you. Can be pretty time and $ intense sport!
Thanks RunnerSam, did not know that. I love your follow-ups too, thank you! Bike rides look fun. I may get a bike someday if I get tired of running.
This post was edited 42 seconds after it was posted.