Good week. Was traveling Monday to Friday in SF so just happy to have been consistent. Workouts were solid and are feeling increasingly in control. Friday workout was on a waterfront trail near airport and had some sketchy footing so hard to run fast.
Next week is my last week in the “fundamental” period of this block. Workouts start to get much more 800 specific from here on out. I am going to run open up with an 800 on 5/20. At this point I don’t really know what to expect or what to even go out at through 400 so debating a 600 TT next week in place of Friday workout.
M - 6 @ 7:35
T - 10 as 3 up + 9x800 w/ 60s off + 4’ off + 4x200 w/ 75s off. 2:46/2:46/2:45/2:43/2:43/2:43/2:42/2:39/2:37 + 31/30/29/29
W - 6 @ 7:33 Th - 6 @ 7:43 w/ 7x10s hill sprints
Fr - 7 as 3 up + 9x300 w/ 75s off + 4’ + 2x200 w/ 3’ off. 50/50/48/48/48/48/48/47/47 + 29/29
Sa - 9 @ 6:53 Su - 4.5 as 3 up + 8x100 strides w/ walk back. 13s and 14s. Cold and rainy so kept it relaxed.
*3T in 15:40 (5:14, 5:17, 5:08), 3’ jog, 2T in 10:30 (5:13, 5:17). Planned 3-2-1, but felt I’d have to go to the well on the last rep, and that wasn’t the idea with this workout.
**1E, 4T in 21:11 (5:19, 5:19, 5:17, 5:16), 3 cooldown with the stroller.
***I’m expecting to do a lot of these 10-15 milers at 5:40-6:00 pace this summer as a core part of 50k training, although I also need to start doing actual long runs.
Tendons in the left ankle still pretty sore and swollen, which kept me from the track. Just trying to keep things from getting worse the next few weeks and get through this 10k, which is probably the last race before the summer lull. (I wish there were more good, short races around here in the summer.)
*3T in 15:40 (5:14, 5:17, 5:08), 3’ jog, 2T in 10:30 (5:13, 5:17). Planned 3-2-1, but felt I’d have to go to the well on the last rep, and that wasn’t the idea with this workout.
**1E, 4T in 21:11 (5:19, 5:19, 5:17, 5:16), 3 cooldown with the stroller.
***I’m expecting to do a lot of these 10-15 milers at 5:40-6:00 pace this summer as a core part of 50k training, although I also need to start doing actual long runs.
Tendons in the left ankle still pretty sore and swollen, which kept me from the track. Just trying to keep things from getting worse the next few weeks and get through this 10k, which is probably the last race before the summer lull. (I wish there were more good, short races around here in the summer.)
That’s a monster amount of T and sub T work. Jeez.
Light week for me coming off the marathon, though awful weather this weekend was what stopped me the last couple days. Will get some quality in next week before travel and start some threshold/5k training soon.
I am racing a Hilly non official 10 k tomorrow morning. I will use it as a training. I didn't taper last week.
I maintained my mileage in the 85 k range and kept my key workout. Hills, threshold and tempo.
M 50 min easy
T Threshold interval 13 k on the track : 8*500 m + 8*400 m + 8 *300 m. 25/35 sec rest. + 3*300 m fast. I ran the 500 in the 1min33/1min36 range, 74/76 sec for the 400 m and 54/56 sec for the 300 m. And 49 sec for the 300 m.
W 45 min jog + 15 min core
Thursday : Hill rep 12*300 m 6 Times controled and 6 Times Hard. That workout was a bit difficult because I didn't recover fully from the threshold.
F rest. I hiked 10 k on a coastal trail for my work. I am guide
Sat Fartlek longest run of the week : 6 k warm up with 6 strides, then 30 min hilly tempo 5:32 pace + 6 surges between 100 and 200 m Fast with long rest (1:2 ratio). 20 k in total.
did some jump rope and push up in the evening
Sunday : 30 min jog + drills and plyo ans 6 Hill sprints.
I am not really aiming for a particular time tomorrow. I just want to have fun. I am also dealing with some loss of coordination in the leg. My condition improved lately thanks to strength training and speedwork. So this race will also be a good test.
*3T in 15:40 (5:14, 5:17, 5:08), 3’ jog, 2T in 10:30 (5:13, 5:17). Planned 3-2-1, but felt I’d have to go to the well on the last rep, and that wasn’t the idea with this workout.
**1E, 4T in 21:11 (5:19, 5:19, 5:17, 5:16), 3 cooldown with the stroller.
***I’m expecting to do a lot of these 10-15 milers at 5:40-6:00 pace this summer as a core part of 50k training, although I also need to start doing actual long runs.
Tendons in the left ankle still pretty sore and swollen, which kept me from the track. Just trying to keep things from getting worse the next few weeks and get through this 10k, which is probably the last race before the summer lull. (I wish there were more good, short races around here in the summer.)
That’s a monster amount of T and sub T work. Jeez.
It’s funny, when I look at your weeks it’s like “no way I could touch that speed work in my late 30s”. Not sure I could break 30 in an all-out 200m nowadays, and the 53 you hit recently for 400m was about my best ever.
But I am trying to think of the best way to train for this 50k on only ~70mpw, and aiming for a high percent of the mileage to be in the 5:20-5:40 range might be the way to go. (High quality that I can recover from quickly.)
M - 4.0 @ 8:10 on the treadmill, gym including 3 x 12 squats (115, 120, 125 lbs.) T - 2.1 wu with 4 strides, 3 x 1600 (5:29, 5:28, 5:27) with 4 min walk/jog, 2.1 cd W - AM 5.4 @ 8:06 with 8 strides / PM 5.1 @ 8:40 Th - gym including 3 x 15 squats (115, 120, 125 lbs.), 2.0 easy with 4 strides, 5 x 150 (22.8, 22.0, 21.8, 22.1, 22.2) with 6 min rest F - 8.4 @ 7:37 Sa - 1.6 wu, 5k race in 18:08 (tempo effort), 2.6 cd Su - 2.1 wu with 4 strides, 5 x 300 (49.4, 48.7, 49.4, 49.9, 48.5) with 500 jog, 2.1 cd
Weekly Total: 46 miles YTD Total: 723 miles
I finished 3rd in Saturday's 5k (3.01 miles by my watch on a non-certified course) and unexpectedly won $20. That's a pretty good haul for a tiny race (although registration cost $30).
I did my first 800 pace workout today and felt really good. I was expecting this to be a light workout but nevertheless it was a confidence booster to experience how easy it could feel to run the first 300 of a race at that pace.
M - 4.0 @ 8:10 on the treadmill, gym including 3 x 12 squats (115, 120, 125 lbs.) T - 2.1 wu with 4 strides, 3 x 1600 (5:29, 5:28, 5:27) with 4 min walk/jog, 2.1 cd W - AM 5.4 @ 8:06 with 8 strides / PM 5.1 @ 8:40 Th - gym including 3 x 15 squats (115, 120, 125 lbs.), 2.0 easy with 4 strides, 5 x 150 (22.8, 22.0, 21.8, 22.1, 22.2) with 6 min rest F - 8.4 @ 7:37 Sa - 1.6 wu, 5k race in 18:08 (tempo effort), 2.6 cd Su - 2.1 wu with 4 strides, 5 x 300 (49.4, 48.7, 49.4, 49.9, 48.5) with 500 jog, 2.1 cd
Weekly Total: 46 miles YTD Total: 723 miles
I finished 3rd in Saturday's 5k (3.01 miles by my watch on a non-certified course) and unexpectedly won $20. That's a pretty good haul for a tiny race (although registration cost $30).
I did my first 800 pace workout today and felt really good. I was expecting this to be a light workout but nevertheless it was a confidence booster to experience how easy it could feel to run the first 300 of a race at that pace.
Is the 800 on 7/22 the masters national champs in NC?
I posted here a few times a year or two ago, but quickly fell into injury and have just been cycling. Started back running last week and got 15 miles this week. I'd like to break 17 for the 5k, but that will probably take a while. Either way it feels great to be running again.
General - First week of regular swimming, not used to the 5AM wake up yet. Post Boston week so nothing special, some very light workouts/strides this week. Will be spending the next week or so getting an idea of what races I want to focus on and formulate a training plan. I'd like to get back under 5 in the mile.
Male, 23, 6', "built like a tall hobbit" Started running in late 2019; PRs: 6:11 mile (2022), 21:37 5k (2022), 1:14:45 (hilly+windy) 15k (2023) Goals: Focus on consistency, volume, & aerobic work, see what happens in a few months.
M -- AM: lift // PM: 4.5 very ez T -- 7 including 6x 100m in spikes (21 -> 18) W -- 20' threshold + hills, 7 total Th -- 6 ez F -- 5.5 ez including a 3 short hill sprints Sa -- 3 mile TT, 7 total Su -- 10 in 90', started feeling really solid about 40' in Total: 47 miles (~7.25 hours)
W: had to leave for work at 7:30 (yuck) and had evening plans, so I had to do this at like 5:30 AM. Upside was perfect weather. Purely effort based, didn't even peek at my watch until the last minute or so, felt fantastic -- almost concerningly easy. Avg'd 7:39 over 20' -- 7:53 / :38 / :15 pace. Then, 4x 20" hill sprints.
Sa: Did a 3 mile TT on a pancake-flat 1.5 mile loop near my house, very hard effort but not letting things get out of control (solid 9/10). Was like 75 degrees, sunny, and humid, which should be pretty representative of the conditions for early AMs this summer, so hopefully this gave me good data for workout paces. Ran 22:47, which was initially a little disappointing, but given that it was 35° hotter than Wednesday and I didn't remotely taper for this, I'm okay with it as a starting point for fitness. Never peeked at my watch, split 7:33/:44/:30, closed hard and felt very controlled, so I'll take it.
Easy 90' over decent hills on Sunday. Started feeling pretty solid after about 40', so I squeezed a bit over the last 30'. Legs barely felt like I'd run for the rest of the day, but my right arch was a bit sore all day. Good week.
Male, 26, 5’9", 129lbs PRs: 5k 17:24 (2023), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:44:16 (2023) Next Races: CIM Future Goals: Sub 2:40 Marathon, Sub 1:17 HM, Sub 17:00 5k, Sub 5:00 Mile Mileage: 45
Just easy runs for the first week back. Nothing too exciting.
Monday Rest Tuesday PM Run: 6 Miles - 7:56 Wednesday PM Run: 6 Miles - 7:50 Thursday PM Run: 6 Miles - 7:24 Friday AM Run: 8 Miles - 8:00 Saturday AM Run: 8 Miles - 7:32 Sunday AM Run: 10 Miles
Sub 6 - Solid workouts, hopefully JFK is still a possibility post 50k. I'm surprised there are not more good races around over the summer, at least a July 4th one. There is a stroller division in 5 Miler in York in later September (not summer), I've seen a couple sub 30s. hhw - Good workouts again hhw, we are all excited for your races HillyGuy - glad the coordination is improving notarobot - Impressive 1600s and 300s workouts Blahbleheh - You never know with the cycling background, I'll be chasing sub 17 this summer as well. JerryMiznerApologist - Any soreness from the 100s in spikes heading into the next day threshold? Ive been debating breaking out the spikes for some strides after Threshold work AverageForFun - What's the summer racing plan look like? pewow - Goodluck in the 15k!
I ran that 10 k 32min59. The race was Hilly (70 m elevation) and I was alone the whole time. My cardio was pretty good, but my legs were a bit sore because of the big training block. So I think I Can go way faster.
Concerning the loss of coordination, my left ankle bothered me a bit on the downhill at mid race. But fortunately, the symptoms went away quickly !
I posted here a few times a year or two ago, but quickly fell into injury and have just been cycling. Started back running last week and got 15 miles this week. I'd like to break 17 for the 5k, but that will probably take a while. Either way it feels great to be running again.
Thanks for 'bumping' the 2018 RRTT thread, it was my first one. Was fun to read through it again. Lots of runners in and out of the thread over the years. We have been a bit lean for a while. TheStoneCutter is quite the guy.
Sam - Not really sure, Tracksmith is coming back to DC so I might try their Twilight races again. But otherwise, I think the plan is to just build up a solid base with usual speed stuff again. I might try and convince my coach to let me do a few big mileage weeks or a silly running challenge with some friends once or twice but otherwise I think it's going to be a lot of just consistent speed training and summer building. I'd like to do the 5 miles every 4 hours Yeti Ultra Challenge again with some family and friends back in Ohio and maybe help pace a few friends doing a Backyard Ultra. Maybe try for a new weekly mileage PR.
Not signed up for any races right now. Just thought I'd experiment with upping the volume, see what happens. If results are positive, then enter a race.
Mon - 14.5 Miles @ 8:19 (133 bpm)
Tues - 10.5 Miles @ 8:35 (132 bpm)
Tues #2 - 4 Miles @ 8:34 (130 bpm)
Wed - 7.7 Miles @ 8:31 (135 bpm)
Wed #2 - 6.7 Miles @ 7:40 (143 bpm)
Thur - 9 Miles @ 7:49 (145 bpm)
Thur #2 - 5.4 Miles @ 7:44 (141 bpm)
Fri - 14.5 Miles @ 8:12 (139 bpm)
Sat - Half was Trails with Group 14.5 Miles @ 8:37 (144 bpm)