Good week. Best two workouts of the cycle for me both objectively and based on how they felt.
Tuesday workout felt easy enough but was the snappiest I have run this session. Surprised by how decently the LT stuff has stuck around given I am only running 40-50 miles a week.
Friday workout was very hard. Took the 500 out harder than advisable (watch was between 26 and 27 at 200) and had to struggle to stay at or under 800 pace for the rest of the workout but was able to keep it together. If you asked me what I could run for a 500 flat out I’m not sure I would have guess much faster than 69 so pretty happy overall.
I feel like I am in a good spot going into next Saturday. Definitely think I can improve on my last race and if the stars align maybe get in the 1:57s. Still undecided about masters nationals. Have a lot going on in the non running portion of my life so will make the call on that next week.
M - 6 @ 7:25
T - 10.5 as 3 up + 8x1000 w/ 60s off + 5’ off + 2x200 w/ 90s off + down 3:24/3:23/3:22/3:20/3:19/3:18/3:18/3:15 + 28/28
W - 6 @ 7:22
Th - 5@ 7:13 + 6x10s hill sprints
Fr - 6 as 2 up + 1 @ 5:41 + 500/400/300/200/100 w/ 6’/5’/4’/2’ off + down. Hit 69 high/57 low/43 low/ 28 mid/14 mid.
Sa - 7 @ 7:11
Su - 2 up + 4x150 accelerating each 50 + 1 down
Total - 45 miles
Male 27 years old.
PB :
1500 : 4min14"98 june 2023
3000 : 9min05 july 2022
10 k : 32min59 may 2023
Up coming race : One 1500 m race on wendesday and another one sunday.
Last week I Ran 51 miles and did two plyometric session. I am focusing on speed right know in order to be more efficient over the 5/10 k.
Mon : easy long run on trail 1h10
Tuesday : 1500 m workout in spikes : 3*200 m + 4*400 m + 3*300 m. Splits : 31,31,32 + 65,65,64,66 + 47,48,49. That session was really hard. It was hot and humid and I raced a 1500 m meet two days before so I wasn't fully recovered
W : 50 min easy.
Thursday : longest run of the week around 17 k. 4.8 k WU + drills and 4 strides. Then : 25 min Hilly tempo @5:41 pace + 6*1min20 45 sec rest @ 3k effort (4:53 pace) Ran the faster interval over a hilly segment so I would have been faster on the track I think.
Great day ! It was a bit hard to handle the faster pace because it was my first morning workout for MONTHS.
Friday : OFF
Sat : Track VO2 max workout. 3*1200 m @ 5 k pace (200 m jog rest)+ 5*400 @ 3k pace (40 sec rest) + spikes break and 500 + 400 + 300 FAST (2 min rest between each interval).
Splits : 3min49, 3min48, 3min50 + 1min11, 1min13, 1min11, 1min09, 1min10 + 1min21 + 64 sec + 46 sec.
Best workout of the week ! It was a bit hard on the longer interval to find thé good pace, because my calves were a bit sore. But I was faster than expected on the 400 m interval. And the last effort in spikes were pretty nice. I felt in control the whole way. Over the 500 m I felt that I could sustain that pace for 3 laps. So next week I would love to go sub 4min10.
Sun : 1h18, 15.4 k on trail
M: 30min + 90min bike + strength
T: 30min + 4x10s hill sprints + 60min bike + strength
W: 50min + 60min bike + strength
Th: strength
F: 45min neg split (out ~7:55, back ~6:25, felt super heavy so just kept the effort medium) + 4x flying sprint + strength
S: 2hr bike
S: 60min run + 40min bike
Run total: 215min (29 🦡 miles)
Ended up running a mile time trial in 5:41 on 5/26, which I was very happy with (even though 5:30 was the goal). I've been nursing some back issues and dealing with a lot of work stress, so have only run 11, 15, and 17 miles per week (17 this week). Overall I'm feeling good, just need to reel myself in and get consistent. I've got a job change in a month which should iimprove work/life balance.
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 on June 17
55 miles running and 3 hours pool-running.
M: 90 minutes pool-running.
T: 10.5 miles, including a track workout of 400, 800, 2x1200, 800, 400, 2x200, with splits of 96, 3:17, 4:59, 4:58, 3:15, 93, 47, 46. Recoveries were 77 seconds after the first 400, and 2:3x-3:0x after the 800s and 1200s. Full recovery for the 200s. Followed with leg strengthwork.
W: 10 miles very easy (9:31) on the treadmill and streaming yoga.
Th: 90 minutes pool-running and upper body weights/core.
F: 10 miles, including a 6400m tempo on the track in 27:39 (7:01/6:53/6:53/6:52), followed with leg strengthwork.
Sa: 10 miles (9:33), plus drills and hill sprints, and upper body weights/core.
Su: 14.5 miles progressive, split as the first 5 miles averaging 9:39 pace, the next 5 miles averaging 8:27 pace, and the next 4.5 miles averaging 7:44 pace. Followed by injury prevention work and foam rolling.
I spent the middle of this week indoors due to the poor air quality in DC from the Canadian forest fires. Fortunately, things were much improved by Friday, and I could return to normal training. Nothing spectacular this week - I'm just maintaining fitness at this point until my half-marathon next Saturday. After that race, I'll take a season-ending break with a few days in the pool.
I did test out a new shoe this week - the Hoka Rocket X2. It's a very stable supershoe, which is unusual. Based on all of 12 miles in it, I think I like the shoe. I'm most likely going to wear it for my half next weekend.
HHW - that is some impressive speed there. As someone who never raced the 800, it's interesting to follow your training.
Hilly GUY- some good work there.
pewow - I appreciate the reference to Badger miles :)
Blahbleheh - Solid mile time, especially given the other factors. Good luck with the job change! I changed jobs myself last summer and it turned out to be one of the best decisions I ever made. May your job change work out similarly.
Coach a 26 year old female
Monday Am 1 hour easy Pm 30 min easy
Tuesday Am 35 min easy Pm track session 1k in 3:05 + 8x400 on 1:45 cycle (35 seconds rest) 69-70
Wednesday Am 45 minutes Pm 30 minutes
Thursday Am OFF Pm 3k threshold on grass in 10 minutes 4x200m efforts
Friday Am 30 minutes Pm 30 minutes
Saturday prerace 35 minutes + strides
Sunday Launceston 10k 31:37 new course record
PRs: 27.63 (+4.6), 60.5, 2:11, 4:51
Upcoming races: 800 on 6/24, 1600+400 on 6/27, 800 on 7/22
M - 8.1 @ 8:07
T - 3.4 total including pacing a friend to a 5:50 1600
W - Off (bad air quality)
Th - 4.9 @ 8:07 with 4 strides
F - 2.1 wu, 4 strides, Charlie McMullen mile, 3.6 cd
Sa - 2.0 wu, 4 strides, road mile, 4.5 cd
Su - 2.1 wu with 4 strides, 400, 800, 1200, 1600 (1:19, 2:39, 4:01, 5:56) with 400 jog, 4.3 cd
Weekly Total: 40 miles
YTD Total: 999 miles
Charlie McMullen mile: I first learned about this race from someone in this thread last year. I can't remember who it was, but if you're reading this, thanks! The big goal was to break the 4:50 barrier (and improve my 2-year-old 4:51 PR). The heat was loaded so there were people to run with all the way. I think I was a couple of seconds behind schedule through laps 2 and 3 but I felt really good so I knew I'd be able to make it up on lap 4.
Final result: 4:48.24, 20th/29 in the men's elite heat. I'm super happy about this one.
Road mile* recap: I got out too fast for the first quarter and started hurting, but I had a big lead so I could afford some deceleration. I made the best of the rest of the race and won comfortably.
Final result: 4:49.42 (*0.95 by my watch, so I'm pretty sure it wasn't a full mile).
Mon - Off (up til 3 AM drinking around a campfire)
Tues - 10.3 Miles @ 7:35 (140 bpm)
Wed - 14.5 Miles @ 7:18 (151 bpm)
Thur - 14.5 Miles @ 7:15 (152 bpm)
Fri - 14.5 Miles @ 7:12 (147 bpm)
Sat - 14.5 Miles @ 7:12 (148 bpm)
Sun - 14.6 Miles @ 6:55 (154 bpm)
Total Volume - 83.1 Miles
Total Duration - 10:01
Total Vert - 2421 ft
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: 8 @ 6:18
Tu: 6 @ 7:09
We: Off (AQI ~ 180)
Th: Off (AQI between 200 - 400)
Fr: 6 @ 6:28
Sa: 8 @ 7:19
Su: 8 @ 6:31
Total: 36 miles
Took a couple days off due to the wildfire smoke in D.C. Saw AQI readings along my usual routes as high as 394 on Thursday morning, and it’s just not worth it.
Posterior tibial tendon was somewhat worse this past week. Not terrible, but not going to push it.
M39, 5'2'', 136 lbs.
18:33/44:23/1:33:45/3:20:01
50.2 miles (51 the week before), first back-to-back 50s. I will start a training plan soon (from a book, but not sure which one yet). 18 weeks out from marathon, 707.5 miles prior to today of base mileage from 1/29/23.
Monday: 6 in 51:45, which includes 4:30 of rest. 1 up EZ 9:40, 7:17, 6:44, 6:31, 6:52 (90s standing rest in between), 1 down 10:10, HR around 165-170.
Tuesday: 5 EZ at 9:45 pace in 85'F heat, very slow BUT the good news is that my HR was averaging 135.
Wednesday: 10 in 83:33, 5 EZ up in 45:54 (at 145 bpm), 5 at threshold in 37:39 (7:31 pace, at around 165 bpm).
Thursday: 6 in 56:11, 9:25 pace at 137 bpm.
Friday: 2 in 19:33 due to time constraints, but down to 132 bpm.
Saturday: 17 total, 12 EZ at 9:05 pace and 145-148 bpm, 4 spicy in the heat (8:00, 7:40, 7:29, 7:28), 1 c/d in 10:30
Sunday: 4.2-ish total, watch died, but was able to calculate something like 4.2 in 41, or about 9:39 pace.
50.2 total for this week!
darkwave wrote:
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 on June 1755 miles running and 3 hours pool-running.
M: 90 minutes pool-running.
T: 10.5 miles, including a track workout of 400, 800, 2x1200, 800, 400, 2x200, with splits of 96, 3:17, 4:59, 4:58, 3:15, 93, 47, 46. Recoveries were 77 seconds after the first 400, and 2:3x-3:0x after the 800s and 1200s. Full recovery for the 200s. Followed with leg strengthwork.
W: 10 miles very easy (9:31) on the treadmill and streaming yoga.
Th: 90 minutes pool-running and upper body weights/core.
F: 10 miles, including a 6400m tempo on the track in 27:39 (7:01/6:53/6:53/6:52), followed with leg strengthwork.
Sa: 10 miles (9:33), plus drills and hill sprints, and upper body weights/core.
Su: 14.5 miles progressive, split as the first 5 miles averaging 9:39 pace, the next 5 miles averaging 8:27 pace, and the next 4.5 miles averaging 7:44 pace. Followed by injury prevention work and foam rolling.I spent the middle of this week indoors due to the poor air quality in DC from the Canadian forest fires. Fortunately, things were much improved by Friday, and I could return to normal training. Nothing spectacular this week - I'm just maintaining fitness at this point until my half-marathon next Saturday. After that race, I'll take a season-ending break with a few days in the pool.
I did test out a new shoe this week - the Hoka Rocket X2. It's a very stable supershoe, which is unusual. Based on all of 12 miles in it, I think I like the shoe. I'm most likely going to wear it for my half next weekend.
Great job and I love your detailed reviews! I enjoy seeing everyone's weekly progress here.
Male, 26, 5’9", 128lbs
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: 89 Miles
Three workouts and a long run. Similar to most others, alot of treadmill work because of the AQI in DC.
Been really trying to work on my running form and kicking my butt more. I've been shuffling alot recently and I'm not sure why, but my legs just feel like they're choppy.
Monday Off
Tuesday AM Workout: 6.6 Miles = 2 Up - 7:18 -> 2.6 Miles - 6:09 = 6 min (5:45, 5:42) / 2 min jog (8:00) -> 2 Down - 7:27, PM Workout: 9.6 Miles = 3 up - 7:28 -> 4.3 Miles - 6:05 = 6 x1k (5:40, 5:38, 5:38, 5:34, 5:40, 5:36) / 200 j (8:03, 8:20, 8:08, 7:50, 8:06, 8:59) -> 2.3 Down - 7:22
Wednesday AM Run: 6 Miles - 8:00, PM Run: 8 Miles - 7:16
Thursday AM Run: 6.5 Miles = 2 Up - 7:34 -> 2.5 Miles -15:00 = 3 x 4 min on (5:43,5:43,5:43) / 1 min off -> 2 min - 7:34, PM Workout: 10 Miles = 3 Up - 7:37 -> 4 Miles - 6:15 = 10 x 1:30 on ( 5:35-5:33 ) / 1:00 off (8:00) -> 3 Down - 7:35
Friday PM Run: 10 Miles - 7:52
Saturday AM Workout: 11.5 Miles = 3 Up - 7:14 -> 5.3 Miles = 20 Hill reps -> 3 Down - 7:23, PM Run: 5 Miles - 7:44
Sunday AM Long Run: 16 Miles - 7:12
Male, 29, 6'4", 152 lbs
Races: 6/15 7/17 8/17 fun-5ks, 6/17 7/15 Biathlons, 6/25 (tent.) 7/8 OWSs, 8/10 Mile, 8/12 Oly Tri, 9/10 5k, 9/24 SwimRun
Mn - 8 @ 7:05s + 6x10s Hill Sprints
Tu - 3 @ 18:16 + WU/WD = 9 with 4 Strides
Wd - AM: 3500yd Swim, PM: 8 @ 7:30s
Th - 6.5 @ 8:00s
Fr - 6.5 @ 8:00s
Sa - 4.25 @ 10:50s (with sister dad wife neice and nephew, I pushed the kids in the stroller)
Su - 8 @ 7:25s
Total - 50
Not much to report, need to get a training plan/goal together, doing decent amount of strength work (for me at least), The only serious running race on the schedule is that 8/10 1-mile. I have work scheduled for the tracksmith philly race on 6/23 I was looking at before.