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 @ 7:08
Tu: 8 @ 6:27
We: 8 @ 7:30
Th: 8 @ 6:52, 3T*
Fr: 8 @ 7:40
Sa: 12 @ 6:21 (finish 5:59, 5:38)
Su: 8 @ 7:48
Total: 60 miles
*First non-easy effort in nearly 4 weeks, felt out of shape: 5:23, 5:22, 5:29.
I really do plan to do some mile-type workouts before this race on 7/4. Hope to get under 4:50.
Also starting to build some sort of long run in preparation for the fall.
Posterior tibial tendon still giving some trouble, but I think I’m okay so long as I’m consistent about taping my arch.
Male 27 years old
PB :
-1500 m : 4min13"63 June 2023
-3000 m : 9min05"89 July 2022
-10 k : 32min59 May 2023
Weekly mileage : 32 miles
Mon : rest 28 min open water swim
Tue 30 min job drills and plyo + 8 hill sprints
w : I was supposed to race a 1500 m but I couldn't go to the meet on time. Instead I did a mile workout. 3*500 m (2min rest) + 3*400 m (2min rest) and 400 + 300 m (3min rest) FAST Splits : 1min23 1min23, 1min22, 65 sec, 67, 65 and 63 + 46 sec.
Thursday : 1min15 easy
Friday : off was travelling all day for my work
Sat : 35 min + drills and plyo and 7 120 m stride
Sunday : 1500 PB 4min13"63. I ran my previous PB 2 weeks ago (4min14"98). I hopped to run faster given my mid week workout. I wanted to run around 4min10. But I was stuck between two group most part of the race. My legs were a bit sore so I didn't take any risk. I ran most of the race with another guy, we passed 2 or 3 other athletes who blew up. We went threw the 1000 m mark in 2min50. I managed to increase my pace on the last lap. So it's a bit frustrating to not have run faster.
Upcoming race :
Probably another 1500 meet next sunday
Have a 5k tmw, hot (80) and humid. Trainings been a bit limited with travels and such, but put together a good workout last Friday.
PRs: 27.63 (+4.6), 60.5, 2:11, 4:48
Upcoming races: 800 on 6/24, 1600+400 on 6/27, 800 on 7/22
M - 2.1 wu with 4 strides, 5 x 150 (22.5, 21.3, 21.3, 21.4, 21.6) with 6 min rest, gym including 2 x 4 squats (150, 155 lbs.)
T - AM 4.3 @ 8:16 / PM 0.9 wu, 5 x ~0.48 miles (5:53, 5:50, 5:47, 5:40, 5:08 pace) with full recovery, 1.6 cd
W - 5.1 @ 6:44
Th - 4.3 @ 8:18, gym including 3 x 6 squats (150, 155, 160 lbs.)
F - 4.3 @ 8:43
Sa - 2.1 wu with 4 strides, 4 x 400 (64.2, 61.8(?), 64.2, 63.7) with 400 walk recovery, 2.1 cd
Su - 2.1 wu with 4 strides, 6 x 600 (2:01, 2:01, 2:00, 2:00, 1:57, 1:52) with 200 walk/jog recovery, 2.1 cd
Weekly Total: 40 miles
YTD Total: 1039 miles
I had a good 800 pace workout on Saturday. I kinda think the 61.8 could be watch error (maybe the lap button registered late at the start of the rep?). Either way this is another step in the right direction. I did the same workout 4 weeks ago and ran 65.1, 65.0, 65.8, 66.7 and was really struggling at the end, but today I was able to hang on all the way through.
More endurance training.
M - 14.5 Miles @ 7:23 (146 bpm)
T - 14.5 Miles @ 7:37 (146 bpm)
W - 14.5 Miles @ 7:32 (142 bpm)
T - 14.5 Miles @ 7:15 (150 bpm)
F - 14.5 Miles @ 8:13 (134 bpm)
S - 14.5 Miles @ 7:03 (153 bpm)
S - 14.5 Miles @ 7:29 (146 bpm)
Total Miles - 101.9
Time - 12:45
Vert - 3117 ft
Female, 49, 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
37 miles running and 2:10 hours pool-running.
M: 70 minutes pool-running.
T: 10 miles, including a track workout of 4x800m in 3:27, 3:25, 3:22, 3:17, with lots of recovery (trying different pairs of shoes) Followed with leg strengthwork..
W: 7 miles very easy (9:38) and upper body weights/core.
Th: Off
F: 6 miles very easy (9:32) + drills and strides
Sa: 1.5 mile warm-up and then half-marathon in 1:35:30
Su: 60 minutes pool-running.
Had a bad day at Grandmas/Garry Bjorklund. I didn't blow up (the whole race was evenly paced), I just never had any oomph and my chest was tight. There was a bit of lingering smoke from the Canadian forest fires (the AQ was moderate for race day) and I suspect that was the culprit.
I'm spending the next week in the pool as a season-end recovery week.
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: 92 Miles
More of the same, but adding a rep more here and there. Feeling good.
Monday Off
Tuesday AM Workout: 6.6 Miles = 2 Up - 7:23 -> 2.6 Miles - 6:09 = 6 min (5:45, 5:42) / 2 min jog (8:00) -> 2 Down - 7:33, PM Workout: 10.3 Miles = 3 up - 7:23 -> 4.3 Miles - 6:04 = 6 x1k (5:40, 5:42, 5:38, 5:40, 5:40, 5:39) / 200 j (7:57, 7:41, 7:48, 7:59, 7:53, 8:23) -> 3 Down - 7:19
Wednesday AM Run: 6 Miles - 7:53, PM Run: 8 Miles - 7:20
Thursday AM Run: 7.35 Miles = 2 Up- 7:29 -> 3 x 5 min on (5:45) / 2 off (8:00) -> 2 Down - 7:30, PM Run: 10.2 Miles = 3 Up - 7:28 -> 11 x 400m (5:30, 5:32, 5:24, 5:33, 5:32, 5:30, 5:29, 5:33, 5:asas28, 5:24, 5:35) / 200j -> 3 Down - 7:36
Friday AM Run: 6 Miles - 8:00, PM Run: 6 Miles - 7:45
Saturday AM Workout: 10.6 Miles = 3 Up - 7:45, 10 Hill reps -> 10 1/2 Hill Reps -> 3 Down - 7:33, PM Run: 5 Miles - 7:52
Sunday AM Long Run: 16 Miles - 7:30
Male 35, 5'10", 155
SBs: 1:20:50, 2:57:30
Next Races: July 4 (4 miler), July 17 (5K), August 9 (Brooklyn Mile)
Last week was a lot of travel, so I just worked in some easy stuff. Did get some work in after getting back:
F: 6.7 ft. 6x800m (avg. 2:54) with 1' rest, 2x200 (avg. 42) with 1' rest
S: 5.9R @ 9:25 with wife
S: 4.2R @ 9:35 with wife
Today: Juneteenth "5K" Race. 2.85-7 in 16:59 chip time
Race Report: Conditions were 80 degrees (1pm) and it was relatively humid (50%) so not ideal (61 dewpoint). Going in I knew it was gonna be hot and the course would be hard. Course did start easy from Engineer's Gate in Central Park, which goes flat/downhill, then a minor uphill and then a big down. But then it's all hills (mostly up) from there. Gun went and one guy went out hard, and I had no idea what the field would be like, but he looked legit (he was the eventual winner. Otherwise there was a teenager next to me at first (didn't take him seriously), a solid-looking guy around my age, and a woman who looked to be really pushing. After settling the first 400, the teenager and woman fell back, the leader kept running quickly, and another guy came past us quickly. He went into second and built up a 30 meter gap. So, I was in 4th with a guy running right behind me for the first mile or so. First mile was 5:40, which felt fine. Second mile included the big Harlem Hill. I nearly caught up to 3rd place. My split was apparently around 6 minutes. 3rd place was savvy and was working to rebuild the gap on the downhills whenever I started bearing down. I concentrated on keeping him not too far away with hopes of pushing hard from 400 to go and tapping into some of that mile speed I have. Unfortunately as we crested the last of the three sisters hills, lo and behold was the finish line a quarter-mile early. Literally had about 50 meters to react. I hadn't even lifted my effort (just surviving the hills) and there was no chance of catching 3rd. Oh well. Overall, didn't take much from this one between the conditions, challenging course and then the abrupt finish. I felt like I had a good deal left and could've pushed harder the second and third miles but I was respecting the heat/course. My heart rate (if accurate) was really high, and I've never been great in the heat for races over a mile. Going forward, I definitely want to compete harder/better than I did today, but I have (at least) 5 races this summer/Fall to do so.
darkwave - Too bad you had to race in smoky air. At least you paced smartly.
TL - Nice race and good report. I often run the end of a course backwards as a warm up and make note of where I want to change gears at the end of a race. It's definitely helped me a couple of times on short courses.
notarobot wrote:
darkwave - Too bad you had to race in smoky air. At least you paced smartly.
TL - Nice race and good report. I often run the end of a course backwards as a warm up and make note of where I want to change gears at the end of a race. It's definitely helped me a couple of times on short courses.
Oh that’s smart. It being an incomplete loop it would’ve gotten tricky but I regret not doing recon.