Decent week. Workout Friday isn’t exactly what I wanted but not terrible either. I am going back and forth on whether to run the 800 or 400 next weekend. On the one hand I’d love another shot at the 8. On the other it would be nice to have an old man open 400 on the books. Thoughts?
M - 6 @ 7:26
T - 11 as 3 up + 8x1000 w/ 60s off + 4’ off + 4x200 w/ 90s off + down. 3:26/3:25/3:24/3:21/3:20/3:20/3:20/3:18 + 29/29/29/29.
W- 6 @ 7:26
Th - 5 @ 7:19 + 8x10s hill sprints
Fr - 6.5 as 2 up + 1.5 @ LT1 + 3x400 w/ 5’ off + 2 down. 5:40 + 58/58/58. Was going to do 4 but was pretty toasted after the third so called it.
Sa - 9 @ 7:19
Su - 2 up + 4x150 as 50 stride/50 hard/50 stride + 1 down.
Total - 48 miles
Next Race: TBD
M: strength
T: 40min + 70min bike + strength
W: 20min + strides + 70min bike + strength
Th: strength
F: 30min progression (6:48 avg) + strength
S: gardening
S: 55min + 40min bike
Run Total: 145min (19 badger miles)
Continuing to focus on base mileage. No long runs, no workouts.
M - 14.5 Miles @ 8:11 (137 bpm)
T - 14.5 Miles @ 7:44 (143 bpm)
W - 14.5 Miles @ 7:52 (141 bpm)
Th - 14.5 Miles @ 8:05 (139 bpm)
F - 14.5 Miles @ 7:52 (143 bpm)
Sat - 14.5 Miles @ 7:08 (158 bpm)
Sun - 14.5 Miles @ 7:29 (151 bpm)
Total Miles - 101.88
Total Vert - 2963 ft
HHW - I'm personally very curious about the 400.
Male, 33
PRs: 28.6, 60.5, 2:14, 4:51
Upcoming races: 800/200 on 6/4, mile on 6/9, 800 on 6/24, 1600 on 6/27, 800 on 7/22
M - 2.2 wu with 4 strides, 100, 200, 300, 200, 100 (15.4, 28.9, 44.0, 29.7, 14.5) with 5-7 min recovery, gym including 3 x 8 squats (130, 135, 140 lbs.)
T - AM 4.3 @ 8:13 / PM 5.7 @ 8:10 including 15 short strides
W - 2.1 wu with 4 strides, 8 x 600 (2:02, 2:00, 2:00, 2:01, 2:01, 2:02, 2:01, 1:56) with 200 jog (1:10-1:15), 2.1 cd
Th - 6.3 @ 7:12 fartlek including 4 or 5 miles total at tempo effort, gym including 3 x 12 squats (130, 135, 140 lbs.)
F - AM 4.3 @ 8:19 / PM 4.3 @ 7:54
Sa - 2.1 wu with 4 strides, 2 x 3 x 300 (48.8, 47.4, 46.8; 48.1, 48.9, 47.7) with 2 min between reps and close to full recovery between sets, 2.1 cd
Su - 8.3 @ 6:22 (all downhill)
Weekly Total: 49 miles
YTD Total: 924 miles
Monday's sprint workout was good. On the 44.0 300 I was working really hard, but not struggling. I should break 60 as soon as I can get in a 400 (hopefully in a meet if the schedule allows it, but if not I'll schedule a time trial).
Saturday's 300s were a huge confidence boost. Set 1 was fast and felt really smooth. Set 2 was really tough but still moderately fast. 4 weeks ago I ran 5x300 in 48.5-49.9 with 3:30 rest, so my fitness seems to be progressing nicely.
I'm racing an 800 and a 200 next Sunday and if all goes well I ought to set PRs in both events. It should be a fun day!
HHW - My vote is to do another 800. The 2 flat last week was impressive, but I think you can beat that old PR.
M39, 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
7/4 - 1 mile
9/24 - 20 mile
10/8 - 10 mile
10/29 - 50k
3/16 - Half
Mo: Off / bike 10
Tu: Off / bike 10
We: Off / bike 10
Th: Off / bike 12
Fr: 3 @ 7:25
Sa: 5 @ 7:27 (stroller)
Su: 4 jog (stroller)
Total: 12 miles run/jog
Posterior Tibial Tendon isn’t loving the running. Will at least need to take it easy and mix in biking for a bit.
Regardless of whether I’ll be prepared for it, will be signing up for a fairly competitive road mile race on July 4th back in Michigan. This race was a big deal when I was in high school and had no clue it was still being held. One of my friends asked the other day if I was running when I’ll be back in town, and might as well?
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: 81 Miles
Coach introduced Double Threshold sessions this week. AM Workouts on Wednesday are on the treadmill before work. Everything else is after work.
Monday Off
Tuesday PM Run: 10 Miles - 7:15
Wednesday AM Workout: 6.4 Miles = 2 Miles Up - 7:23 --> 4.4 Miles = 5 x 2 min on (5:43) / 1 min off --> 2 Miles Down - 7:30 PM Workout: 9.2 Miles = 3 Up - , 5 x 800m (5:42, 5:40, 5:40, 5:41, 5:39) , 3 Down - 7:37
Thursday AM Run:4 Miles - 8:02, PM Run:10 Miles - 7:29
Friday PM Run: 10 Miles - 7:56
Saturday AM Workout: 11 Miles = 3 Up - 7:38, 5 Miles = 5 Hill Reps (6:34, 6:16, 6:16, 6:08, 6:20) -> 5 x 400m (5:19, 5:13, 5:20, 5:24, 5:27) / 200j -> 5 Hill Reps (6:27, 6:23, 6:22, 6:12, 6:09), 3 Down - 7:52, PM Run: 5 Miles - 8:00
Sunday AM Long Run: 16 Miles - 7:22
M39, 5'2'', 136 lbs. PRs: 18:33-44:23-1:33:45-3:20:01
I sometimes am self-conscious about posting these because I'm so much slower than everyone here but at the same time I've learned quite a bit from observing others' training patterns. And these are all honest PRs and training times.
620 miles on the year, started 1/29. Last week was only 30 miles, but it was a scaleback week. Prior weeks were 33-38-45-41-47 since I last did one of these. I'm trying to work my way up to 60 mpw but it may take some time. But no injuries and I'm being consistent, plus I went from 153 lbs down to 136 in four months. I just need to knock off two seconds from 3:20:01 and I'll be happy.
Monday-5x1600m with 60s walk rest:
7:45, 7:30, 7:21, 7:14, 7:06. W/U and C/D got me to 7 total
Tuesday-3 EZ early in morning @ 9:27; 6 EZ in afternoon @ 9:33, 9 total
Wed-OFF, Irish Dancing
Thu-1 EZ in 9:41, then 6 at goal MP effort (7:40). Splits:
7:42, 7:38, 7:40, 7:40, 7:48, 7:31, 7 total
Friday-2 EZ due to time crunch in 19:50
Saturday-out of town but walked 6 miles while visiting my alma mater; will not really count that on my official log b/c it was not running
Sunday-5 EZ at 9:16 (46:xx?)
Today I did an 11-miler due to having a day off FINALLY. Did 10 in 89 (last 3 miles were 8:35, 7:50, 7:35) and it was hard due to the heat. I was able to hit 6:20 pace on the last mile to get the legs moving and turnover going!
1m c/d in 10:30. It was 85'F in Westerville and I thought it was only 75'F but it was a challenge at the end.
M35, 5'10"/155
Solid week, though missed a day with travel to a wedding:
M: 6R @ 9:18 (first part with wife)
T: 6.1M @ 7:47
W: 7.2 ft 8x600 with 1' rest and then full rest (3') and 2x200 with 1:30 rest*
TH: 5.8R@ 9:09, pace wife in a threshold workout for this one
F:6.8R @ 8:27
SA: Off ,travel
SU: 7.2M @ 8:25 progression on the treadmill at hotel
*(2:06.1, 2:00.5, 2:01.3, 1:59.9, 1:57.1, 2:01.9, 2:01.1, 2:06.7). Did it at the East River Track. On the last one I dodged a soccer mom and her kid on the turn so probably was more like 2:03 having to go into lane 4 and such. The 200s were roughly 33 and 34.
Gonna go long today with some threshold, and will see on second workout of the week. Might do some 400s.
THOUGHTSLEADER wrote:
M35, 5'10"/155
Solid week, though missed a day with travel to a wedding:
M: 6R @ 9:18 (first part with wife)
T: 6.1M @ 7:47
W: 7.2 ft 8x600 with 1' rest and then full rest (3') and 2x200 with 1:30 rest*
TH: 5.8R@ 9:09, pace wife in a threshold workout for this one
F:6.8R @ 8:27
SA: Off ,travel
SU: 7.2M @ 8:25 progression on the treadmill at hotel*(2:06.1, 2:00.5, 2:01.3, 1:59.9, 1:57.1, 2:01.9, 2:01.1, 2:06.7). Did it at the East River Track. On the last one I dodged a soccer mom and her kid on the turn so probably was more like 2:03 having to go into lane 4 and such. The 200s were roughly 33 and 34.
Gonna go long today with some threshold, and will see on second workout of the week. Might do some 400s.
ThoughtsLeader-That's a solid week!
AFF-Great job on the Wed. workout and the doubles, esp. in the heat.
Sub 6:00-A bike is something I may look into someday to change it up, great week.
NotARobot-300s seem like killer sprint workouts but would be functional for most runners wanting to get quick speed. Good luck on your 800/200!
BHViking-my legs would fall off doing that much mileage in a week. I've done as much as 66 in a week but 102 is another level.
pewow--gardening is cool; you can work different muscles by staying active and it's a good way to stay busy on an off-day.
HHW--good week as well; it sounds like you could do either the 8 or the 4. Personally I'd do the 800!
hhw - It might be worth doing an 800 just get more race experience if you're planning on contending for the win at Masters nationals. But I can see wanting to get an official 400 during this cycle too. There are no bad options.
pewow - Good mix of running, biking, and strength.
BHViking - Monster mileage as usual.
Sub 6:00 - Sorry about your tendon. The biking ought to keep you in decent shape.
AFF - How did the double threshold feel?
jecht - 17 pounds is a lot! I'm sure it's worth more than 2 seconds in the marathon.
Thoughtseader - Solid track workout.