Pretty good/consistent week. Registered for an 800 on 5/20. Had to think a bit on the seed time to enter and settled on 2:03.5.
Last day of my base/fundamental phase today. Workouts get a bit more interesting from here on out.
M - 6 @ 7:48
T - 10.5 as 3 up + 8x1000 w/ 60s off + 4’ off + 4x200 w/ 75s off. Track mode inaccuracies made the splits wonky but averaged 3:24 or so. 30/30/29/29 on the 200s.
W - 6 @ 7:43
Th - 5 @ 7:26 + 8x10s hills + down. Felt fast
Fr - 7 as 3 up + 6x600 w/ 2’ off + 3’ off + 2x200 w/ 3’ off. 1:47/1:47/1:46/1:46/1:45/1:41 + 27/28. Felt good. Moderate effort.
Sa - 9.5 @ 7:18
Su - 3.5 w/ 8x100. First 4 in streaks in 13.5-13.7. Last 4 in Cheetahs in 12.8-12.9.
Total - 48 miles
Male, 29, 6'4", 153 lbs
Races: 5/18 5k, 5/20 Tri or Bike or Run, 6/3 5M,
Mn - 8 @ 7:30s + 4x10s Hill Sprints
Tu - 3x1mi 4x200 + WU/WD = 9.25
Wd - 8.25 @ 7:45s
Th - 8 @ 7:35s
Fr - AM: 3000 Yd Swim, PM: 6 @ 7:25s + 4 Strides
Sa - 5k Race in 18:26 + WU/WD = 7.5
Su - 8 @ 11:15s
Total - 55
Tu - ~6s for miles then 35 36 37 35
Sa - 5k with 190ft of elv, raced with mostly teammates, about 10s slower than last year, didnt feel strong.
Su - Paced my dad on his first marathon, successful morning
M38, 5’10”, low 160s
Road bests | 2023
5k 15:20 (2006) | 16:10 (split)
10k - 31:15 (2008) | 32:21 (split)
10M - 51:52 (2009) | 52:31
Half - 1:09:01 (2009) | 1:10:36
Full - 2:25:14 (2019) | .
Upcoming
5/21 - 10k
10/8 - 10 mile
10/29 - 50k
3/16 - Half
Mo: 8 @ 7:49
Tu: 8 @ 7:44, last 3 stroller
We: 4 @ 7:24
Th: 8 @ 6:42
Fr: 8 @ 5:59, 3-2-1*
Sa: 8 @ 7:42
Su: 10 @ 5:44**
Total: 54 miles
*3-2-1 on bike trail in 16:16 (5:26, 5:27, 5:23), 3’ jog, 10:48 (5:23, 5:25), 2’ jog, 5:21. Slower than normal, but still sick, so good effort.
**Splits: 6:38, 5:56, 5:43, 5:37, 5:41, 5:37, 5:34, 5:36, 5:35, 5:28. Slower warmup, but last 9 were slightly faster than last week.
Came down with a bad cold Monday. Felt pretty miserable Tuesday/Wednesday. Feeling mostly better by today, but still avoided anything too intense.
Left ankle still dodgy, but improving
RunnerSam - Congrats to your dad on his first marathon! Was thinking about your comment last week regarding a 5 miler in York with a stroller division, doubt I’ll do it, but it’s tempting.
Male, 33
PRs: 28.6, 60.5, 2:14, 4:51
Goal race: 800m on 7/22
M 2.1 wu with 4 strides, 5 x 150 from a 3-point start (22.0, 21.0, 21.0, 21.6, 21.3) with 6 min rest, gym including 3 x 12 squats (120, 125, 130 lbs.)
T - 1.3 wu, 200, 400, 600, 800, 600, 400, 200 (33, 72, 2:00, 2:56, 1:59, 66.5, 29.1) with 400 jog, 1.5 cd (changed into spikes for the final 400 and 200)
W - AM 4.3 @ 8:13 / PM 5.0 @ 8:02
Th - 4.3 @ 8:11, gym including 2 x 15 squats (120, 125 lbs.)
F - 4.0 @ 7:53 with 4 strides
Sa - 1.9 wu, 4 strides, 5k race in 17:33, 2.0 cd
Su - 13.0 @ 6:36
Weekly Total: 48 miles
YTD Total: 769 miles
Race report: The only competition was a faster XC teammate of mine. I tried to stay close to him for as long as I could but I was working pretty hard by 0.5 miles so I had to back off. After a hard uphill first mile I was not able to do much on miles 2 and 3. Mile splits with elevation change tell the story: 5:47 (+84 ft.), 5:41 (-42 ft.), 5:40 (-50 ft.). I finished 2nd. Not a spectacular result, but it's okay for where I'm at in this training cycle.
I followed that with a long tempo run today for a club event where I have to run 10 specific courses at least once this summer. I felt pretty good today so I got the longest course out of the way. It was a comfortably controlled effort until the last mile.
HHW- nice week. You note "[t]rack mode inconsistencies made the splits wonky" - I'm curious as to exactly what you mean by that. I have track mode as an option on my watch, but haven't used it yet simply because I think manually editing my splits after isn't that much work.
RunnerSam - congratulations to your dad for his first marathon!
Sub-6:00 - I hope the cold and the ankle continue to improve.
Notarobot - Solid job on the race. I've always found uphill-then-downhill 5Ks to be challenging if you are actually racing (as opposed to shooting for a time in a race). Too easy to go too hard on the uphill trying to stay with someone else, and then you don't have the legs left to reap the downhill.
I note that you do high rep squats (15 per set). I'm curious as to why you do that rather than the lower rep sets that are currently in vogue. (and to be clear, I'm not challenging or criticizing your choice, just honestly curious as to why).
Since I didn't post last week, here's two weeks:
Female, 48, 5'4", 106
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Recent best times: 5K in 21:08, 10 miles in 1:10:19, half-marathon in 1:33:20, Marathon in 3:24:40
Next races:; Brooklyn Half ?(May 20th) (may just run this one at moderate effort); Gary Bjorklund Half in June
Week 1:
40 miles running, 1000 yards swimming and 2:30 hours pool-running.
M: 90 minutes pool-running.
T: 10 miles, including a track workout of 2x(1600, 800)+2x200 in 6:44, 3:15, 6:38, 45, and 45. Recoveries of 5:0x after the 1600s and 2:44 after the first 800; full recovery for the 200s. Followed with lower body strengthwork and 500 yards recovery swimming
W: Streaming yoga and 8 miles very easy (9:35) plus drills and hill strides
Th: 60 minutes pool-running and upper body weights/core.
F: 6 miles, including 1600 at tempo effort (6:57).
Sa: 2 miles very easy (10:03)
Su: 3.5 mile warm-up, Broad Street 10 Miler in 1:10:26, 0.5 mile cooldown. 500 yards recovery swimming later.
Week 2:
50 miles running, 1000 yards swimming and 3 hours pool-running
M: 90 minutes pool-running
T: 7.5 miles easy (9:30) plus drills and upper body weights/core
W: 7.5 miles easy (9:29) plus drills/strides and streaming yoga
Th: 90 minutes pool-running and upper body weights/core
F: 10 miles with 2x1600 in 6:46 and 6:42, with 5 minutes jogging recovery after each, followed by 4 long hill repeats (just under a quarter mile up a 4.5% incline. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 10 miles easy (9:28), drills, and streaming yoga
Su: 14.5 miles progressive, split as first 5 miles averaging 9:38, next 4.5 miles averaging 8:20 pace, and then next 5 miles averaging 7:34 pace. Followed with leg strengthwork and 500 yards recovery swimming.
Raced Broad Street, and then recovered. I was very "meh" about my run at Broad Street. I made a rookie mistake and got in the corral too early (at 7:40), and was cold by the time I started at 8:05. My legs got really stiff and my dystonia flared, and I had a really slow and awkward first mile as a result. I did finish the race well, so at least there's that.
Splits were:
7:54/7:13/6:58/6:59/6:56/6:58/7:02/6:51/6:48/6:45
Basically it doesn’t seem to recognize the track so the line, while an oval, overlays a portion of the infield. In practice the way this has been playing out is that for 600 reps that end on the backstretch they have been ending 5-10m early and for reps that end at the finish line they are probably 20-30m long. Not sure why they aren’t equally wrong.
I note that you do high rep squats (15 per set). I'm curious as to why you do that rather than the lower rep sets that are currently in vogue. (and to be clear, I'm not challenging or criticizing your choice, just honestly curious as to why).
My strength coach changes my routine every 4 weeks to get different stimuli. I'm in an endurance phase now. Future cycles will use mainly 8-10 rep sets, then later 4-6 rep sets.
Next Race: 1mi and 4x100 next week?
Weird week and didn't get as much running in as I wanted.
M: 70min bike + strength + demoed some sprint drills and plyos at practice
T: 20min bike + strength
W: 70min bike + strength
Th: 35min run + 70min bike + strength
F: strength
S: 15k trail race in 65:52, 7th place, warmup just drills, no cooldown
S: off
Run Total: 100min (14 Badger miles)
Hilly trail race. ~1050ft elevation gain per the race website with 5 major climbs. Rained the night before, wasn't muddy but some downhills were slick and a bit sketchy IMO. Had someone to run with for the first ~1.5mi and then got dropped. All alone for the next 8 miles but I kept the folks ahead of me in sight. Was cratered but kept fighting the 2 miles trying to catch the guy ahead of me. Ended up 17sec back. Don't know the last time I dug this deep in a running race.
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 strides this week. Went home to Ohio, didn't want to come back after staying there for some time.
Monday PM Run - 8 Miles - 7:46
Tuesday PM Run: PM Run: 10 Miles - 7:26
WednesdayPM Run: 10 Miles + Strides - 7:13; Strides = 5:29, 5:09, 5:07, 5:04, 4:54, 4:37, 5:00, 5:02, 5:04, 4:59
Thursday PM Run: 10 Miles - 7:27
Friday AM Run: 8 Miles - 8:00
Saturday PM Run: 12 Miles + Strides - 7:15; Strides = 5:38, 5:25, 4:53, 5:05, 5:36, 5:32, 5:16
Sunday AM Run: 10 Miles - 7:59
26M, 6'-1", 190 lbs
Goal: Sub 17 5k
M: 3.2 mi easy
W: 4.2 mi (2.5 at tempo 7:00 pace)
Fri: 5 mi (2 at 7:20 pace)
Sat: 3 mi easy
Total: 15.4 mi
Nothing of note just feel like my form is starting to come back
M34, 5’10/155
Recent: 2:57:30 (Jersey City), 1:20:53 (Tobacco Road)
Upcoming: 5K June 9, 4 miler July 4
M: 6M @ 7:45
T: 6.8 ft. 8x2’ on 1’ off, on segments a little under 6, offs at 7:40 avg, on rolling Central Park
W: 6.5R @ 8:02
TH: 5.1 R @ 8:58
F : 4.7R @ 9:36 with wife in Charleston
S: 5.2R @ 9:17 on the bridge in Charleston, .75 mile uphill to start, which led to a +190 fg mile
SU: 7.5 on hilly trails, more like 8.5 miles of effort to me given the technical aspect
Vacation towards the back end of the week. Felt good throughout and fully good to go from marathon. Gonna do 2 workouts this week. Excitingly the Fartlek felt good and I’ve felt my fitness is still good.
Male 27
PB : 9min05 3000 m
10 k 32min59
I did 46 miles that week and one race.
Mon Race 10 kPB 32min59. I had fun but it wasn't a great day to run a fast time. The course was moderately hilly (215 feet elevation), I was alone the whole time and my legs were heavy because I didn't taper . It was mainly a test for my left ankle. I struggle with loss of coordination issue. My ankle was mostly fine the whole race. But I lost some coordination on the downhill at midrace. My previous PB from 2019 was 33min33 pre carbon area. I hope to run sub 32min30 before the end of the season.
To recover well I eased a bit my training week
Tue 40 min easy + 20 min plyo and jumping rope.
W 50 min easy
Thrusday : Short interval on a 200 m cinder track : 12*200 m @ mile / 3k effort w 30 sec recovery + 3* 200 fast. My legs were still a bit sore and the condition were really bad. A lot of wind and the track was pretty bad.
Friday : "Rest" I still hiked 15 k for my job.
Sat jog 35 min + drills and light plyo for 15 min + 8 hill sprints.
Sun : Hardest workout of the week : Threshold interval. 15*400 m 25/30 sec rest (split between 1min16 and 1min19) + 10*300 m (split between 59 and 56 sec) 100 m jog + 300 m FAST (47 sec).
I felt great on that last workout. I recovered pretty well from the race. So I will tackle some faster track workout this week.
M 30 5'9 175
Been out a while. Fell dead on my knee a little over a month ago and couldn't run on it so took about a month of to recover. Back at it now though. Not really anything planned in the near future. Gonna stick to 30-40 miles/week with a bit of speed work for a while. Thinking I'm gonna run Dallas marathon in December to boston qualify. For now, I'll go steal strava segments to keep me entertained 😂
Need to get back out on the bike as well
Week: 37 miles
M- off
T- run 9 progression 710->625
W- run 3 easy with pups
Th- run 8.5 hills@730
F- run 3 easy with pups
Sa- run 3 easy with baby stroller
Su- run 10.5 fairly easy
YTD: 468🏃, 385🚴🏻
HHW - Glad you could find a meet to "hop" in. Hopefully there will be competition
RS - Still a solid race only being 10s slower than last year
Sub6 - Nice progression run.
norarobot - Busy week. How'd the 150s feel?
darkwave - The Bjorklund half in Duluth is a great race from what I've heard
AFF - Good job to get in running while traveling
Blah - Sounds like things are headed in the right direction
TL - Nice week getting back into things
hilly - crazy threshold workout
JC - glad you're back at it
hhw - Nice week. 2:03 sounds like a good seed time. Do you expect competition?
RunnerSam - Congrats to your dad on his first marathon! Re: your general training plan from last week's thread: strides and hill sprints are great. If you're planning on racing a mile in July I would probably introduce mile pace earlier and do 200s or 300s with plenty of recovery. That's my 2 cents based on what's worked for me, but you're more endurance-based so ymmv.
Sub 6:00 - I'm glad your ankle is improving and able to handle all of that tempo work!
darkwave - Nice close on the last 3 miles at Broad Street.
pewow - Sounds like a tough race. Kudos for digging deep!
HillGuy - Congrats on the 10k PB!
Jcanon - I'm glad you're back!
pewow wrote:
norarobot - Busy week. How'd the 150s feel?
They were basically all-out, but 150 isn't long enough to hurt too much so it was a fun workout. I did feel more deceleration at the very end of the last 2 reps as it got harder to maintain form.
On my Tuesday workout, I ran to a track in Harlem. Was kinda an impromptu day as far as what I'd do. It was pretty much barely-controlled madness with 10-year-old kids popping wheelies on ATVs on and off the track with loose supervision. Then schoolkids playing catch or other games on the field. No way was I going to do long intervals without some near disasters or just plain disasters. It was a 5 lap to a mile track with tight turns (think flat track indoors style). I ended up doing 15x200 with the rest being 40 seconds which worked out to a jog (and pause) to the start as it was 120 meters roughly. Averaged 38-flat, and felt pretty smooth throughout. Do not know how this will all translate but the wheels were in decent shape. Bodes well for the 5K in about 4 weeks I think if I can run smart. If I ever go to that track again, I'm going to go before school is out that's for sure.