Happy with my week. Accomplished one of the big goals of the cycle which was getting under 2 minutes. Weather was 50 and rainy with pretty gusty conditions. I was in a competitive heat with lots of folks seeded right around 2 minutes. Definitely not used to running in a pack. Got out well but ran first lap mostly in lane 2 coming through in 58 or so. Made a move on the backstretch to take the lead but was nipped in the last few meters to finish second in the heat.
M - 6 @ 7:42
T - 7 as 2 up + 1.5 @ 5:38 + 8x200 @ 29 flat average w/ 60s off + down
W - 6 @ 7:05
Th - 5 @ 7:26 + 4x10s hill sprints
Fr - 3 @ 6:56 + 2x200 @ 29/28 + 1 down
Sa - 2 up + 1:59.24 800m + 1 down
Su - 8 @ 7:15
Total - 40 miles
highhoppingworm wrote:
Happy with my week. Accomplished one of the big goals of the cycle which was getting under 2 minutes.
Huge congrats - that's really excellent! Nice work!
I missed last week, so I'll post two weeks:
Female, 49, 5'4", 105
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 race: Gary Bjorklund Half in June
Week 1:
59 miles running, 500 meters swimming and 90 minutes pool-running.
M: upper body weights/core and 5 miles easy on treadmill (9:54).
T: 7 miles easy (9:22) plus drills and 2 hill strides, and then streaming yoga
W: 10 miles easy (9:38) plus drills and 2 strides.
Th: 90 minutes pool-running and upper body weights/core.
F: 10.5 miles, including a track workout of 3200, 1600 in 13:44 (6:53/6:51) and 6:43 with 4:50 jog between. Followed with leg strengthwork.
Sa: 10 miles very easy (9:33) plus drills and four strides, and then streaming yoga.
Su: 16 miles progressive, split as the first 6 miles averaging 9:07 pace, the next 5 miles averaging 8:06 pace, and the next 5 miles averaging 7:42 pace. Then a short cooldown jog, followed by leg strengthwork and 500 meters recovery swimming.
Week 2:
54 miles running, ~1000 yards swimming and 3 hours pool-running.
M: 90 minutes pool-running and streaming yoga.
T: 8.5 miles, including an 800 in 3:23 (pulled the plug on the workout), followed by upper body strengthwork and core.
W: 10 miles, including 16x400m with 100m float. The 400s averaged 1:41 and the 100m float averaged 31 seconds. Followed with leg strengthwork and 500 yards recovery swimming.
Th: 90 minutes pool-running and streaming yoga.
F: 1.5 miles very easy (9:41) and 9 miles easy (9:33) plus drills and strides.
Sa: 14.5 miles, with 2x4 miles at marathon effort in 30:01 (7:30 pace) and 29:54 (7:29 pace). Followed with leg strengthwork and 500 meters recovery swimming.
Su: 8.5 miles very easy (9:22), drills+strides, and 2 miles very easy (8:55), followed by upper body strenghthwork and core.
The only really interesting thing about Week 1 was a mild head cold that I dealt with during the first part of the week.
Week 2 started with a hiccup. I've been playing with the timing of the medication I take for the dystonia/neuro stuff and I tried an extra dose right before the Tuesday workout. Unfortunately, that turned out to be too much, and made the dystonia flare instead of reducing it. I made it through 1.5 800s, and then decided to bail and return the next day.
So I came back on Wednesday (returning to previous medication schedule) and hopped into the team's 25x400m workout (that's 25 400m reps at 10K pace with a 100m float between each). I've always found 25 reps to be too much for me, but 16 reps is just the right amount of work, so I did that. It was a big and hard workout, but not an excessively big and hard workout, and I was pretty happy with it. The entire workout (intervals plus floats) added up to 8K in 35:09, which is not too far from tempo pace for me, so that was another indication that I got it right.
Since I did the 16x400 on Wednesday, I skipped the Friday tempo, instead timing it for my teammates (ran before and after), and just did a marathon effort workout on Saturday.
I'm now less than 2 weeks from the Garry Bjorklund half, so I'm in maintenance mode until then. Then I'll take a few days pool-running before thinking about starting training for Chicago.
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: 91-92 Miles
Double T's and a long run. I forgot who asked but the double threshold sessions feel comfortably hard and controlled, but by the end of the day and the next morning my legs feel very very tired. Not trashed but incredibly sore and do make me slow down and recover even more. The nice thing is I feel like I can run forever now at an easy pace, but there would be no way I could go anything other than a recover or easy pace the day after a workout now.
Jecht - You lost a ton of weight, I think that will help long term but also you probably feel alot better as well. Serious kudos to you.
Monday AM Run: 6 Miles - 8:03
Tuesday PM Run: 10 Miles - 7:16
WednesdayAM Workout: 6.5 Miles = 2 Up - 7:26 -> 2.5 Miles = (5:43, 5:39) w/ 2min jog -> 2 Down - 7:26, PM Workout11 Miles = 3 Up - 7:17 -> 8 x 800 (5:37, 5:43, 5:41, 5:44, 5:40, 5:44, 5:39, 5:41 ) / 200 jog -> 3 Down - 7:35
Thursday AM Run:4 Miles - 8:02, PM Run: 8 Miles - 7:22
Friday PM Run: 10 Miles - 7:47
Saturday AM Workout: 12.5 Miles = 3 Up - 7:31 -> 6.5 Miles - 5:54 = 5 x 400m w/ 400 j (5:39, 5:39, 5:43, 5:36) 7:55 (5:34, 5:27, 5:27, 5:31) 7:52 (5:20, 5:18, 5:21, 5:22) 7:49 (5:12, 5:09, 5:13, 5:13) 7:49 (5:04, 5:05, 5:04, 4:51) -> 3 Down - 7:36
PM Run: 5 Miles - 7:52
Sunday AM Long Run: 18 Miles - 7:30
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: 5 @ 6:23
Tu: 5 @ 7:22
We: 5 @ 6:41
Th: 5 @ 6:24
Fr: 5 @ 6:48
Sa: 5 @ 6:40
Su: 5 @ 7:18
Total: 35 miles
When I posted last Sunday I was pretty worried about my posterior tibial tendon, but felt much better Monday morning. This week, continued to take it easy, tape my arch, and get healthy. May work in some hill reps this next week.
Male 27,
PB
1500 m : 4min14"98 (June 2023)
3000 m : 9min05 (july 2022)
32min59 10 k (may 2023)
Good week with less mileage and more faster workout. Ran 75 miles with 2 workout and one race.
Tue, Tempo / Threshold session : 30 min @ tempo 5min33 pace over hilly terrain + 4*4min with 50 sec rest @ threshold / 10 k pace 5min18 pace
Thursday, Speed workout on the road. 3*2min rest 1min20 @ 3k effort + 5*1min20 @ mile / 3k effort rest 50 sec + 5*1/1 @ mile pace. + 1 hill sprint
Sat, pre race : 35 min hilly jog + drills and plyo 15 min + strides in spikes : 5*100 @ 15 sec + 2*200 @ 31 sec
Sun 1500 Race. I PR in by almost 2 sec in 1500 m race yesterday. I did not plan to race such short distance this season. I geared my training plan toward the 5 / 10 k. But I wanted to test my leg speed and I am pretty happy with my effort. I might do some more 1500 race to run sub 4min10. I think it's doable given that I didn't not run a single specific mile workout.
M: 30min + 4x10s hill sprints
T: 50min bike + strength
W: 30min + 4xflying sprints + strength
Th: 30min progression (7:10 avg) + strength
F: 55min + 60min bike
S: strength
S: 55min + 40min bike
Total - 200min (27 badger miles)
90F and sunny every day this week. Probably felt the heat the worst on the progression run.
PRs: 28.6, 60.5, 2:14, 4:51
Upcoming races: mile on 6/9, road mile on 6/10, 800 on 6/24, 1600 on 6/27, 800 on 7/22
M - 6.2 @ 9:17 on trails
T - 1.0 wu, 8 x 2 min (5:23, 5:26, 5:23, 5:32, 5:22, 5:27, 6:01, 5:11 pace) with 2 min recovery, 1.0 cd
W - AM 4.3 @ 8:36 / PM 4.2 @ 10:18 on technical trails (half at tempo effort)
Th - 6.5 @ 8:23, gym including 3 x 8 squats (135, 140, 145 lbs.)
F - Off
Sa - 4.0 @ 8:09 with 4 strides
Su - 2.0 wu, 6 strides, 800, 2 short accelerations, 200
Weekly Total: 34 miles
YTD Total: 958 miles
I felt beat up and run down this week so I reduced volume and quality. Tuesday's workout started to get too hard so I dialed back rep 7 to get through it. By Sunday I felt rested enough to race.
800 recap: There were plenty of faster guys in the heat so it strung out almost right away and I found myself in 7th. Lap 1 was a bit too fast but I think I made the right choice to be aggressive and stay on the heels of the guy in 6th. I ended up passing him on the back straight.
Final result: 2:11.41 (1:03.76/1:07.65), 6th of 9 in my heat, and 2nd 30-34 USATF East Region Master.
200 recap: There were only two other guys in my heat, and both of them started really fast so I was sure I going to be a distant last. But one of them started slowing in the last 50 and I was closing fast. I caught up and out-leaned him at the line by 3 thousandths of a second. I ran over 1 second faster than my previous PR, but there was a big tailwind so it's not wind-legal.
Final result: 27.63 (+4.6 wind), 2nd of 3 in my heat, and 1st 30-34
USATF East Region Master (1st out of 1, but a win is a win).
I'm really happy with my performance. I can't do much better than two big PRs and regional age-group gold and silver. Still, I think there is some room for improvement. My goal this cycle is to run 2:09, and I think I can shave off 1.5 seconds and get it done with some more training and better pacing.
M 30, 5'9, 175ish
Didn't share last week so here's my last 2 weeks... Gonna start increasing miles soon. Probably work up to around 50-55
5/28 run 32
M- run 4.5 w/ mile tempo
T- run 4
W- off
Th- run 9 hills
F- off
Sa- off
Su- run 15
6/4 run 32
M- off
T- run 8 easy
W- off
Th- run 9 trails
F- run 4 easy
Sa- run off
Su- run 11 with stroller
32 each week
Makes 600 YTD
Male, 29, 6'4", 151 lbs
Goals: Fix gimpy stride
Mn - AM: 3350yd Swim, PM: 8.5 @ 8:05s + 4x10s Hill Sprints
Tu - 4x1mi 6xStrides + WU/WD = 9.5 (5:54 5:50 5:51 5:52)
Wd - 9 @ 8:00s
Th - AM: 3200yd Swim, PM: 12x30s Hills + WU/WD = 9
Fr - 7 @ 7:30s
Sa - AM: 12.5 @8:05s, PM: 2.5 @ 10:50s
Su - AM: 37 mi Ride, PM: 7 @ 10:30s
Total - 65
Mn - 5 @ 9:20s
Tu - 8.25 @ 8:40s
Wd - 8 @ 7:45s + Strides
Th - 9 @ 7:35s
Fr - AM: 3500yd Swim, PM: 6.25 @ 7:25s
Sa - 5 Mile Race in 30:55 + WU/WD = 9
Su - 8.25 @ 7:20s
Total - 54
General - All the slower runs over Memorial Day weekend were family runs, felt really flat when I got back. Just under 2 minutes slower than I raced this hilly 5 miler last year. Feels like I lost ~10days of training, looking to add some more structure this week. Left leg/hip still giving some issues so adding in some more strength work.
highhoppingworm wrote:
Happy with my week. Accomplished one of the big goals of the cycle which was getting under 2 minutes. Weather was 50 and rainy with pretty gusty conditions. I was in a competitive heat with lots of folks seeded right around 2 minutes. Definitely not used to running in a pack. Got out well but ran first lap mostly in lane 2 coming through in 58 or so. Made a move on the backstretch to take the lead but was nipped in the last few meters to finish second in the heat.
M - 6 @ 7:42
T - 7 as 2 up + 1.5 @ 5:38 + 8x200 @ 29 flat average w/ 60s off + down
W - 6 @ 7:05
Th - 5 @ 7:26 + 4x10s hill sprints
Fr - 3 @ 6:56 + 2x200 @ 29/28 + 1 downSa - 2 up + 1:59.24 800m + 1 down
Su - 8 @ 7:15
Total - 40 miles
Heck yeah, man! Congrats!
14-15 miles per day steady. Got some good hills in while camping.
Total Distance: 102.4 Miles
Total Time: 13:29
Total Vert: 4449 ft
Congrats HHW!
M35, 5'10"/155
Upcoming: 6/7 5K (Cancelled! Bad Air), 6/19 5K (Juneteenth Race in Central Park), 7/4 4 Miler
M: 4.2m @ 8:02 (recovering from friend's wedding weekend)
T: 11.4 @ 7:24 ft 5.6x miles of threshold. It was pretty warm and I went out too hard and it was Central Park ~ hilly so I split into 4 miles @ 6:23 pace, 4' jog rest, 1 mile at 6:25, 2:45 jog rest, .66 @ 5:32 pace)
W: 6.4R @ 8:15
TH: 4R @ 9:22 with wife
F: 7.4 ft. 6x 1K Theshold with 1' rest, averaged around 3:43, it was quite hot
S: 5.9R @ 8:14
SU: 4.2R @ 9:21 with wife
Decent week, though I'm bummed this race was cancelled. Granted, the air outside stinks, so I doubt it'd be wise running hard today as is.
highhoppingworm wrote:
1:59.24 800m
Whoooooo!!!!!! Congrats
Congrats on the 800s, HHW and notarobot!
TL - Racing a 5k in this air doesn’t seem great. I saw two women running this morning, and I really feel like I need to get out and move, but I’m going to sit this one out. :)
highhoppingworm wrote:
Thanks for posting these.
M39, 5'2'', 135, 5:15/11:30/18:33/44:23/1:33:45/3:20:01
51 miles last week.
5/30, 10 steady progressing to threshold, 89:xx, but last mile in 7:34, then 1 c/d - 11 miles
5/31, 5 EZ in 86'F heat, 47:12 - 5 miles
6/1 Double, Part 1: 1 up, 3 in 7:49, 7:29, 7:09. Part 2: 4 EZ in 38:48, 90'F - 8 miles
6/2 4 EZ in 92'F heat -4 miles
6/3 15 in 88'F heat - 10 up EZ in 91:50, then 5 progressing down to 7:40 to close, then 1 c/d -16 miles
6/4 7 in 82'F heat - slower, but steady, 67 or so - 7 miles
657 on the year at that point, 51 on the week
Have done 21 this week but will update next time. Feeling more confident hitting 7:40 pace, then hoping race-day magic will get me down to 7:36 pace and break 3:20. I literally just need 2 seconds to come off.
hhw - Congrats! 1:59 is seriously good.
darkwave - Nice 16x400 workout.
AFF - Solid week. Looking at your workout paces it seems like you could easily run sub 1:17 or sub 17.
Sub 6:00 - I'm glad your tendon feels better!
HillyGuy - Congrats on the 1500 PR!
pewow - I'm glad to see your mileage is going up.
TL - Too bad the race had to be cancelled, but understandable if the air near you was anything like what it was in upstate NY yesterday.
Oh yeah no way I could've raced yesterday...I woke up with a sore throat from having outside air come in overnight (hot in my apartment). And then when I went outside for groceries it was barely breathable. Today was more borderline for running, but taking it off to hopefully kick the sore throat that I think is more air-related than sickness-related. Tomorrow looks better. Don't think I'll be at tiptop shape for June 19 (travel/vacation), but I should be good for the more important late Summer stuff. Trying to think bigger picture.
HHW - Congrats on getting your goal!
DW - That's quite a bounce back to a workout the next day. I couldn't imagine doing 25 x 400s
HillyGuy - Again, another PR for the thread. Congrats
NotaRobot - Killing it, Really enjoyed the write up
Noah - This week has been weird with the AQI and canceling events. Racing or doing any harder efforts would break me in this smoke. No plans as of yet to try and break 17 but I'm sure we will chase it some time this year. Depends on if I'm volunteering at the Tracksmith races in DC or not. If I can help pace I'll do that but if not I'll probably take a shot at it myself. Really just focusing on threshold and speed for the next 2-3 months or so before doing a HM build. I haven't registered yet but I'm going to ask and see if Columbus would be a good choice time wise before CIM.
Jecht - 2 seconds will come eventually. Just keep doing what consistent training you're doing and enjoy the ride.
AverageForFun wrote:
HHW - Congrats on getting your goal!
DW - That's quite a bounce back to a workout the next day. I couldn't imagine doing 25 x 400s
HillyGuy - Again, another PR for the thread. Congrats
NotaRobot - Killing it, Really enjoyed the write up
Noah - This week has been weird with the AQI and canceling events. Racing or doing any harder efforts would break me in this smoke. No plans as of yet to try and break 17 but I'm sure we will chase it some time this year. Depends on if I'm volunteering at the Tracksmith races in DC or not. If I can help pace I'll do that but if not I'll probably take a shot at it myself. Really just focusing on threshold and speed for the next 2-3 months or so before doing a HM build. I haven't registered yet but I'm going to ask and see if Columbus would be a good choice time wise before CIM.
Jecht - 2 seconds will come eventually. Just keep doing what consistent training you're doing and enjoy the ride.
Thanks Average! I enjoy your own training threads as well and seeing you progress.
I think I'm learning that the journey itself is more fun than the actual result (whatever it may be). Just watching the HR drop and having fun running w/o getting hurt is fun!