M38 6’1” 165
PB / 2023:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:30 / NT
10k 31:30 / NT
Half 1:08 / NT
Full 2:32 / NT
Upcoming Races:
TBD…
M: easy, 6M
T: cycling, 30M (1:25)
W: easy, 10M
R: 5 x Mile @ 6:00 (1:30r), 11M
F: easy; 8M
S: off, —
S: easy, 10M
03/05 Total 45 (5d) / cycling 30 (1d)
02/27 Total 38 (5d) / cycling 74 (2d)
Spoke too soon?? Lower back flared up again after weeks of no pain. Might need to dial back what little mileage I did (or dial back to ONLY mileage—no intensity) until symptoms subside. Comeback road just got a little longer (ughh 😕). Hope everyone else had a solid week 💪
Male, 29, 6’4”, 149.5 lbs
Races: 5k 3/18, HM 3/26, M 4/17
Goals: 2:45 Boston?
Mn - AM: 9 @ 7:45s, PM: 4 @ 7:40s
Tu - 40min @ 6:09s + WU/WD = 11
Wd - 10.5 @ 7:55s + 4 Strides
Th - AM: 3000yd Swim, PM: 11.25 @ 8:05s
Fr - 8.5 @ 7:55s
Sa - AM: 8.5 @ 7:45s, PM: 4 @ 7:30s + 4 Strides
Su - 20 @ 7:50s
Total - 87
Sa AM included 1.5 at 6:10s but I bailed on the workout because I felt pretty bad
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 @ 6:26
Tu: 8 @ 6:00, 5 x mile*
We: 8 @ 6:44
Th: 5 @ 7:32
Fr: 14 @ 5:56, 4-3-2-1**
Sa: 5 @ 8:51
Su: 8 @ 7:28
Total: 56 miles
*5 x mile (on bike trail/road), 2:00 jog rest: 5:14, 5:13, 5:13, 5:12, 5:03.
** Tempo intervals:
4 in 21:30 (5:26, 5:24, 5:21, 5:19), 4:00 jog
3 in 16:19 (5:26, 5:28, 5:25), 3:00 jog
2 in 10:48 (5:25, 5:23), 2:00 jog
1 in 5:04
Tough workout, a bit windy.
New shoes (Adidas Boston) on Friday, replacing the Bostons I’d been in since June that had a little over 1900 miles on them. It’s not exactly a “smart” thing to do, but got away with it.
Thinking about goals for the half on the 18th, would like to break 1:12. Was just over last year, and think I’m in marginally better shape. Tricky course with a steep 190’ hill in mile 7.
RunnerSam nice mileage (money in the aerobic bank 🏦)
Sub 6:00 damn, hell of a workout!! 💪
Female, 48, 5'4", 107
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Recent best times: 5K in 21:08, half-marathon in 1:33:20, Marathon in 3:24:40
41 miles running, 1000 yards swimming and 2.5 hours pool-running.
M: 90 minutes pool-running.
T: 11 miles, including a track workout of 2x800, 1600, 2x800, 4x200 with splits of 3:29, 3:24, 6:50, 3:21, 3:23, 48, 49, 49, 49; 5:13 recovery after the 1600 and 2:4x-3:0x recoveries after the 800s. Full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.
W: Streaming yoga and 8 miles very easy (9:27) plus drills and strides.
Th: 60 minutes pool-running and upper body weights/core.
F: 6 miles, including 1600 uptempo in 7:11. Drills and strides after.
Sa: Off
Su: 3 mile warm-up, and then a half-marathon in 1:33:20
(7:51/7:22/7:03/6:58/7:08/7:15 (long)/6:53 (short)/7:02/7:01/7:03/7:00/6:57/6:55/0:45). Later 500 yards recovery swimming.
***
Ran a half-marathon on a very fast point-to-point course in absolutely perfect weather (low 40s, overcast, no wind). My neuro/dystonia issues are triggered by a) running in crowds, b) cold legs, and c) starting from a standstill. So the first mile was rough. The second mile was better, and then the race was small enough that I was essentially solo. From then on, it was more or less a solo time trial, and I seem to be better at those than running with others.
I'm pretty happy with this, though. I wasn't expecting much, given how close this race was to Houston and the paces I've been hitting in my track workouts (done with a group). I ended up grabbing the masters female win too, so that was a really nice surprise.
Looked for Average for Fun, but didn't see him.
In other news, my dystonia seems now to be focused mainly in my toes (I think I mentioned this last week). At my PT's suggestion, I bought a big toe spacer that prevents my big toe from curling under my foot. I ran with it a little this week and liked it, but I didn't want to race in it this weekend because it was still so new (my foot works a bit differently with it). I'll be running more with that this coming week.
M 29 5'9 175
Recovery week. Stewed on my disappointing half last week for a few days and signed up for another one March 26. Hopefully I can break 120. Gonna go out 600 pace and try to hold on. Stayed pretty easy this week. Hopefully get some good work in the next 2 weeks and be ready for a good half.
M- bike 15 miles
T- bike 15 miles
W- bike 15 miles
Th- bike 15, run 8 easy
F- run 3.3 easy with the pup
Sa- run 7.2 easy with the pup, lift
Su- bike 27.5
Week total: 17🏃, 87🚴🏻
YTD: 353🏃, 280🚴🏻
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 27 - MARCH 5, 2023
M-- Off
Tu- 4.0 miles (10:44, 10:36, 10:48, 10:33)
W-- Off
Th- 4.0 miles (10:17, 9:42, 9:41, 8:43)
F-- 20 mins bike trainer
Sa- Off
Su- 4.0 miles (10:41, 10:02, 9:35, 8:17)
Need to do better this coming week (more on bike, maybe longer runs, still limited to only three runs due to knees). Keep cutting myself short on time lately. Which is crazy given how low I've set the bar.
Run well, everyone!
M39, 5'2'', 140: 5k-18:33, 10k-44:30, 13.1-1:33:45, 26.2-3:20:01
M-3 EZ
T-7 EZ
W-5 EZ
R-8 (2 EZ, 4x1 mile @ comfortably hard effort (8:02, 7:50, 7:45, 7:50), 2 EZ)
F-3 EZ
Sa-4 EZ
SU-10 total. Did 15k progression from 9:30 to 7:40 pace to test my end-of-workout speed, 0.8m c/d, 1:19:02. Splits: 9:29, 9:08, 8:50, 8:41, 8:49, 8:25, 7:56, 7:50, 7:40, 7:32 (0.3)
40 miles total
Legs feel good and solid.
GNR--hope the leg feels better!
RunnerSam--sorry you bailed, but you still crushed the 20@7:45 pace. I'd kill to do that.
Sub 6:00--you will nail a 1:12 half. Even if you don't but come close it's still a great race.
Darkwave--great 1:33 half and masters win; it's always good to have a run group. I'm learning that with my new one!
Jcanon--biking seems like a great way to cross-train instead of running. When I get older I'll get a bike and spare my legs. LOL
Allen1959--I'm learning now to take it slower and build up slower. I hope your knees get better.
Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48
Upcoming races: indoor 3000 on 3/12, 10k on 4/2
M - 7.2 @ 7:49 with 8 strides
T - Off (sick)
W - 6.5 @ 8:26
Th - 4.3 @ 8:21
F - Off
Sa - 1.5 up, 4 strides, road mile in 5:11, 6.3 down
Su - 10.0 @ 6:59 (progression from 8:21 to 6:06/5:55/5:50)
Weekly Total: 37 miles
YTD Total: 374 miles
Race recap - It was windy, but the wrong kind of windy for a point-to-point race. We started and I tucked myself in the back of a pretty big pack. I went through the first quarter in 1:12 (slightly downhill). I was in 9th or 10th at that point. I passed a couple of people, but let a gap grow between me and three guys ahead of me. I eventually caught all three of them, but had to fight the wind by myself to do it. I got to 3/4 in 3:50. Not unreasonable since the third quarter is uphill. Around there I was passed by someone else, and then did my best impression of a kick to get to the finish. Final result: 5:11, 5th place.
Not a great time for me, but I did place higher than I ever have at this race (I was 8th in 2020 and 2022).
Sub 6:00 - Thanks for the tip to look for used strollers. We ended up snagging a deal on a like-new Thule Urban Glide 2.
Male, 26, 5’9", 131lbs
PRs: 5k 17:47 (2022), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: Boston Marathon, Fall TBD
Future Goals: Sub 2:45 Marathon, Sub 1:17 HM, Sub 17:30 5k, Sub 5:00 Mile
Mileage: 80
A good race, didn't get to meet up with Darkwave but congrats on the master's win!
Monday Rest
Tuesday PM Run: 12 Miles - 7:37
Wednesday AM Run : 6.1 Miles - 7:59 , PM Workout: 10.75 Miles = 3 Up [1.25 - 7:45 + 1.75 - 7:34] -> 4.7 Miles = 6 x 3 min on (6:00) / 2 off (7:30) -> 3.1 Down - 7:15
Thursday Am Run: 4 Miles - 7:50, PM Run: 10 Miles - 7:33
Friday AM Run: 10 Miles - 7:45
Saturday AM Run: 6 Miles + Strides - 7:34
Sunday Race - Newport News One City Half Marathon - 1:19:41; 13.2 Miles - 6:03, 2 Mile cooldown - 8:10, PM Run: 5 Mile Shakeout - 8:15
Took a little break before starting a new "training block" of fitting running in around coaching
M-W off
Th: 30min + accels* + drills + strength
F: off, rough day
S: 30min w 5x20sec hills / 40sec jog, 2x5min tempo w 1min rec (5:57, 6:40) yikes, felt really rough for this "baby" workout, + drills + strength
S: 60min + 45min bike
Run Total - 120min (16 Badger miles)
Trying out something new with accelerations. 4x10m w skip in, 4x20m from 2 point, 4x30m from 3 point. For workout, the first 5min felt a touch too hard and I slowed down way too much on the second.
M34, 5'10" 155
Recent PBs: 4:48road mile, 17:52 5K, 2:56:53 Full
Goal: Sub-1:23 Half (NYCQ), Sub 3:00 Full (BQ)
Solid week with an unplanned day off, due to some bad timing around rain and life stuff. Good workout and long run though.
M: 5R @ 10:01 with wife
TU: 6.6M @ 7:50
W: 8.4 ft. 3x1.75 miles with 90" rest. Splits were 10:44 (6:08), 10:32 (6:01) and 10:30 (6:00). Did this in supershoes in Central Park (rolling hills) and the times were pretty quick — faster than what I'll need to run in the HM.
TH: 6.5R @ 8:14
FR: OFF
SAT: 7.1R @ 9:22, most with wife
SU: 21.06 @ 7:18 with an uptempo segment once I got back to the park. Ended up being 3.88 miles continuous at 6:22 pace. This is faster than I've done and it felt good. I ran most of this run at a moderate tempo, not pushing a little bit like last week. One thing I was pleased with was only about 2:25 of non-moving time (mostly waiting for lights). I avoided running on the water this time, and I think not taking on major winds left me a lot fresher despite running 2 miles more.
I'm 2 weeks out from the Half. Would love any input on how to quasi-taper/manage. I was thinking a long run of more like 15 or 16 this coming weekend and a workout the week of no later than Wednesday (race is Sunday). Easy running from there.
AverageForFun wrote:
Male, 26, 5’9", 131lbs
PRs: 5k 17:47 (2022), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: Boston Marathon, Fall TBD
Future Goals: Sub 2:45 Marathon, Sub 1:17 HM, Sub 17:30 5k, Sub 5:00 Mile
Mileage: 80
A good race, didn't get to meet up with Darkwave but congrats on the master's win!Monday Rest
Tuesday PM Run: 12 Miles - 7:37
Wednesday AM Run : 6.1 Miles - 7:59 , PM Workout: 10.75 Miles = 3 Up [1.25 - 7:45 + 1.75 - 7:34] -> 4.7 Miles = 6 x 3 min on (6:00) / 2 off (7:30) -> 3.1 Down - 7:15
Thursday Am Run: 4 Miles - 7:50, PM Run: 10 Miles - 7:33
Friday AM Run: 10 Miles - 7:45
Saturday AM Run: 6 Miles + Strides - 7:34
Sunday Race - Newport News One City Half Marathon - 1:19:41; 13.2 Miles - 6:03, 2 Mile cooldown - 8:10, PM Run: 5 Mile Shakeout - 8:15
Great half. That's a cool username too. Did it feel good? What was the course like?
M24, 5'10" 140
PRs: 15:155k, 31:1510k, 1:10:25Half Marathon, 2:31:43Marathon
Upcoming Races: Project 13.1 (Goal = 69:00 or faster), Boston Marathon 2023 (Sub 2:30)
M: 9 miles easy (3 AM, 6 PM)
T: 7.7 miles easy
W: Workout - 2 easy, 2 miles at 5:15/mile, 5:00 easy, 12x:30 hills, easy to 9.5 miles total
Th: 12 miles easy
F: 8 miles easy
S: 2 easy, 3 x 5k w/800 jog (17:04, 16,54, 17:05) 2 easy
S: 10 easy (3 AM, 7 PM)
71 miles total
The course was nice, very flat (maybe 200 ft of elevation) and had some amazing sights. Loved the end running into the port area. Felt good and in control, had alot of fun with this race and met some really cool people I looked up to when first starting running three years ago.
Some comments after I forgot last week:
GNR: Bummer to hear, backs are a tough one. Do you think it was from running definitely?
RunnerSam: Strong Tempo on Tuesday. Progression or did you run even the whole way? And did you have a prescribed pace or by feel? Haven't done straight tempos (no rest) in a while as far as a standalone workout.
Sub 6:00: Two big sessions, but I gotta say using a shoe for over 1900 miles might be the most impressive of all. Good luck on that half, I like your chances.
darkwave: Nice race and congrats on the Masters win! Thats interesting on the toes, I never really thought about how my feet function while running but my wife is doing PT right now so she shares some tidbits about it
Jcanon- I'm jealous of the miles with the dog. Good luck on the half, I think you said you had to do a pit stop, definitely some easy time to gain there
Allen- Stay the course! I know you will
jecht- Good progression, when's the next race?
notarobot- That's a tough race dynamic to be chasing the 3rd quarter and have it be uphill with a headwind, I think you're correct to focus on place not time because it seems you compreted really well
Average: Nice race! Shaping up well for Boston
pewow: Hard to hit a tempo after starting out quick
WinOrLose- Excellent Saturday workout, 3x5K is impressive
THOUGHTSLEADER wrote:
Some comments after I forgot last week:
GNR: Bummer to hear, backs are a tough one. Do you think it was from running definitely?
RunnerSam: Strong Tempo on Tuesday. Progression or did you run even the whole way? And did you have a prescribed pace or by feel? Haven't done straight tempos (no rest) in a while as far as a standalone workout.
Sub 6:00: Two big sessions, but I gotta say using a shoe for over 1900 miles might be the most impressive of all. Good luck on that half, I like your chances.
darkwave: Nice race and congrats on the Masters win! Thats interesting on the toes, I never really thought about how my feet function while running but my wife is doing PT right now so she shares some tidbits about it
Jcanon- I'm jealous of the miles with the dog. Good luck on the half, I think you said you had to do a pit stop, definitely some easy time to gain there
Allen- Stay the course! I know you will
jecht- Good progression, when's the next race?
notarobot- That's a tough race dynamic to be chasing the 3rd quarter and have it be uphill with a headwind, I think you're correct to focus on place not time because it seems you compreted really well
Average: Nice race! Shaping up well for Boston
pewow: Hard to hit a tempo after starting out quick
WinOrLose- Excellent Saturday workout, 3x5K is impressive
Thanks! Right now, I'm trying to just build base and work my glutes and hams to get strong. I thought about doing the Scioto Miles 15k in a few weeks but am still deliberating about it. I don't have the leg speed to break 23 in the 5k right now anyways haha.
Today, I did 5 miles at 9:53 pace. VERY slow, of course, but my HR is down to 137 average and I ran 7 miles at 9:01 pace on 1/29, but it was at 176 HR. Progress is huge even 37 days into this year's training block.
THOUGHTSLEADER wrote:
Some comments after I forgot last week:
GNR: Bummer to hear, backs are a tough one. Do you think it was from running definitely?
THOUGHTSLEADER, I honestly have no clue at this point, but I’m leaning toward yes considering my [slightly] aggressive uptick in both mileage AND intensity last week. Fitness is down, and with no races in the horizon for me at the moment, I’ve decided to dial back the intensity and just focus on getting my mileage built back up to a comfortable 50-60mpw before thinking about reintroducing workouts again. No point in rushing back. I may toss in the occasional strides to keep the gears from rusting out; plus I get in decent enough aerobic/threshold efforts on the bike that I shouldn’t have to worry too much about that end of spectrum.
Also need to stick with the weekly core/strength work (admittedly got a little lazy the last few weeks which also could have triggered my lower back issues as well). I still had fairly weak core/back/glutes during my last PT visit. “Old man strength” hasn’t quite kicked in yet I guess.
Male, 30, 6’0", 125bs
PRs: 3K: 8:33 (2023) 5K: 14:37(2023) 5M: 24:28 (2022), Half Marathon: 69:22 (2022), Marathon: 2:23:58 (2022)
Next Races: Bockfest 5k, Project 13.1, Boston Marathon
Goals: Sub 67 at Project 13.1, Sub 2:22 at Boston
Monday: Off
Tuesday: 10.44 miles @ 7:23 avg
Wednesday: 3 up, 2x1k (3:06-3:05) w/200 jog, 3x300 (48-47-48) w/ 100 m walk, 4 mile cooldown
Thursday: 12 miles @ 7:10 avg
Friday: 8 miles @ 7:46 avg
Saturday: 3 mile warmup, 3.16 mile race (15:04), 6.38 mile cooldown
Sunday: 20 miles @ 6:38 avg
Total: 72.6 miles
Comments:
I've had a pretty rough week at work with us being one man down on the team for the week. Prioritized sleeping in over doubling on Wednesday and Thursday. Not too happy with the week as a whole but this was definitely one of those that really tested my commitment to this block, especially the 20 miler.
Wednesday:
I was running on fumes for the day of work here and was surprised I was able to move during this. Goal was 3:10-3:15 on the k's and legs just settled into 75's. Was surprised at how comfortable I felt with the 300's.
20 miler:
I slacked on this one cause I ended up in bed after 2am due to losing my keys at a bar ubering back to said bar and somehow finding them right at closing time. Shouts to the doorman for taking out his phone flashlight to find them.
I only had one gu remaining out of the box I had so I had to play this out conservatively. Tried not to get under 7 min pace for the first 5, nothing under 6:40 the 2nd 5, nothing under 6:30 the next, and a controlled finish for home.
2.5 weeks until Project 13.1.
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