M 30 5'9 175
Haven't been on here in a few weeks. Just trying to build up a solid base going into the fall. Wanting to run a sub 5 mile and sub17 5k over the fall. Planning on running Dallas marathon in December to boston qualify. Here's the last few weeks
6/11 run 41
M- run 6 trails
T- run 8 @818
W- off
Th- run 9 hills @732
F- off
Sa- run 13 trails
Su- run 5 @901
6/18 run 51
M- run 6 @750
T- run 7 with mile @520 and 800 @515
W- run 6 @925
Th- run 9 hills @753
F- run 6 @858
Sa- run 6T @636, run 6 trails
Su- run 4 @926
6/25 run 53
M- run 6 @738
T- run 9 @805
W- run 7 @851
Th- run 11 hills @741
F- off
Sa- run 7.5 @832
Su- run 10 @803
YTD TOTAL 743.2 miles
Welcome back, JCanon.
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
7 miles of running (all today) and 9 hours of pool-running.
M: 90 minutes pool-running.
T: 90 minutes pool-running.
W: 90 minutes pool-running and streaming yoga.
Th: 90 minutes pool-running and upper body weights/core
F: 90 minutes pool-running and lower body strengthwork
Sa: 90 minutes pool-running and streaming yoga
Su: 7 miles (9:40) and live in person yoga.
This was a recovery/end of season week. Just a lot of pool-running and junk food, with some other stuff added in. I know the pool-running looks really miserable, but it wasn't. I had friends to chat with every day, and 90 minutes was just the right amount of time to stretch my legs and be social without feeling like I was doing any work.
The only things really interesting were:
a) I went to my first in-person yoga class since early 2020. I haven't been avoiding in person yoga because of fear of others; it's just that most of the yoga studios in my area closed, and the ones that are still open don't offer classes that I am interested in at times that I am interested in. But I decided to make time for an afternoon in-person yoga class today, just so that I could check myself in a studio with mirrors, and hopefully also get some corrections from the instructor. The latter didn't happen, but at least I got a chance to eye-ball myself and note some things to correct.
b) I have been convinced that I need to start doing some hiking, and maybe even a bit of trail running, to build ankle strength. Fortunately, I don't live very far at all from some short trails/hiking areas, so I spent some time there this weekend on both Saturday and Sunday. Honestly, I can't say I enjoyed it that much - I'd rather be in the gym (less sunshine, less bugs). But it did feel like it was making my ankles and feet work in a way that gym rehab work doesn't.
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 @ 7:50, hill reps*
Tu: 8 @ 7:10
We: 10 @ 6:02, 1E + 8 tempo + 1E**
Th: 5 @ 8:01
Fr: 8 @ 7:03
Sa: 13 @ 6:34 (humid: 77 + 71)
Su: 8 @ 8:09
Total: 60 miles
*2 x 8 x 30s hill reps. Pretty hard, a little sore next couple days.
**8 tempo @ 5:39, splits: 5:42, 5:43, 5:42, 5:44, 5:41, 5:38, 5:38, 5:28. 65 and rain, harder than it should be.
darkwave - Tough running in the smoke last weekend. I’m thinking about tracking air quality in the summer along with temperature and dew point. What trails did you hit, if you don’t mind me asking? (Always looking for relatively short local hikes.)
Male, 33
PRs: 27.63 (+4.6), 60.5, 2:11, 4:48
Upcoming races: 100, 1600, 400 on 6/27, 800 on 7/22
M - Off
T - 6.3 @ 7:02 including about 3 miles around 6:00 min pace
W - 2.0 wu, 8 x ~60m sprints
Th - Gym including 3 x 4 squats (155, 160, 165 lbs.)
F - 4.1 @ 7:52 with 4 strides
Sa - 2.0 wu, 4 strides, 800, 3.0 cd
Su - 4.3 @ 8:42
Weekly Total: 22 miles
YTD Total: 1061 miles
A lot of family stuff this week limited my running volume.
Race recap: I went out at the back of a chase pack of 4 guys and came through 400 way too slow. I saw a 1:07 on the clock as I was nearing the bell and thought "yikes, better go" so I immediately passed the 3 people in front of me and ran hard to try to get back as much time as I could. I ended up running 2:11.30 (which betters my PR by 0.11). My splits were 68.59 and 62.72. I'm frustrated that I paced it so poorly, but I'll take it as a learning experience and do better in my next outing.
Two weeks post. Maybe doing an all-comers meet on Thursday. I'm pretty tired from 3 trips in the last 10 days and Achilles is cranky so will see how I feel.
M: 75min negative split run + strength. Was ~8:10 pace out and 6:50 back (last mile 6:10) for 7:30 avg. Felt like I was running way faster than 6:50 avg on the way back but oh well. Wasn't straining at all for effort so maybe can push more in the future.
T: 45min + strength
W: 45min + 4x10s hill sprints + strength
Th: 50min w 4x5min T on 1min jog + strength. Avg ~6:10 for 24 minutes so can't complain. 3hr drive
F: off
S: 20min run (was going to go longer but soooo buggy). 3hr drive
S: Kayak (4miles) camping + 6hr drive
Run Total - 235min (31 Badger miles)
Car Total - 12 hours
M: Kayak (7miles) camping
T: Kayak (20miles) camping
W: Kayak (10miles) camping + 6hr drive
Th: off, was going to run but I was tired and it was 90F and sunny when I got done with work
F: 70min w 5min up, drills, 10x1min fast/medium supposedly averaged ~6:15 for 20min but I felt terrible so I think that's faster than I was actually going. Then 45min easy at summer XC practice for cooldown
S: 3hr drive
S: 3hr drive, I think all the car time is making hammies tight which then aggravates Achilles
Run Total - 70min (9 Badger miles)
Car Total - 12 hours
Sub 6:00 wrote:
darkwave - Tough running in the smoke last weekend. I’m thinking about tracking air quality in the summer along with temperature and dew point. What trails did you hit, if you don’t mind me asking? (Always looking for relatively short local hikes.)
Potomac Overlook Park and Teddy Roosevelt Island were the two I checked this past weekend.
DW - I did Billygoat trail for the first time. That's an awesome time
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: Columbus Half Marathon, CIM
Future Goals: Sub 2:40 Marathon, Sub 1:17 HM, Sub 17:00 5k, Sub 5:00 Mile
Mileage: 95 Miles
A lot of doubles, humidity, and running. Enjoying what coach gives me and seeing incremental gains.
Monday Off
Tuesday AM Workout: 8.5 Miles = 2 Up - 7:23 -> 3 x 2km (5:49) w/ 400 j (8:00) -> 2 Down - 7:26, PM Workout: 10.3 Miles = 10.5 Miles = 3 Up - 7:34 -> 4.3 Miles 6:06 = 6 x 1k (5:42, 5:40, 5:42, 5:44, 5:41, 5:41) / 200j (7:40, 7:56, 7:57, 7:41, 7:48, 8:32) -> 3. 2 Down - 7:26
Wednesday AM Run: 6 Miles - 7:48, PM Run: 8 Miles - 7:16
Thursday AM Run: 7.35 Miles = 8 Miles = 2 Up - 7:25 -> 3.9 Miles - 6:09 = 3 x 6 min (5:49) / 2 min (8:00) -> 2.1 Down - 7:25, PM Run: 9.1 Miles = 3 Up - 7:36 -> 4.1 Miles - 7:19 = 6 x 1k (5:41, 5:37, 5:39, 5:41, 5:40, 5:39) / 90 sec walk -> 2 Down - 7:21
Friday AM Run: 6 Miles - 7:20, PM Run: 6 Miles - 7:57
Saturday AM Workout: 13.75 Miles = 3 Up - 7:36 -> 7.75 Miles = 10 x 400 (5:19, 5:29, 5:21, 5:18, 5:24, 5:22, 5:28, 5:27, 5:27, 5:26) / 200j -> 1 Mile - 7:03 -> 10 Hill Reps -> 3 Miles - 8:03, PM Run: 5 Miles - 7:48
Sunday AM Long Run: 14 Miles - 7:20
Male, 29, 6'4", 150 lbs
Races: 7/17 8/17 fun-5ks, 7/15 Biathlons, 7/8 OWS, 8/10 Mile, 8/12 Oly Tri, 9/10 5k, 9/24 SwimRun
Two weeks since I've been busy
6/12-6/19
Mn - AM: 3000 yd swim, PM: 8 @ 7:20s
Tu - PM: 8.5 @ 8:30s (hills)
Wd - AM: 3500yd swim, PM: 7 @ 7:20s
Th - 3k @ 6:00s, 5k @ 6:00s = WU/WD = 8.5
Fr - AM: 4 @ 8:10s, PM: 3.25 @ 8:15s
Sa - 1st place in a close biathlon (5.5 total)
Su - 7 @ 7:50s
6/19-6/25 Same 8.16 mile out and back every day, paces below (118ft of elv), solo and progressed most of them by 20-30s/mi throughout (started 7:45s ended 7:15s = 7:30s)
Mn - 7:30s
Tu - 7:20s (PT to work on hip)
Wd - 7:20s
Th - 7:30s
Fr - 7:20s
Sa - 7:40s
Su -7:30s
Sa - Biathlon is 3x1mi with 5 prone shots then 5 standing shots in between, each miss is a 23s penalty, clocks keep running. mile loop is a lolipop and the second half is 100ft of elv gain (first half is that loss). Each loop is slightly longer than the prior due to start/finish/range location. I beat my friend who ran about 30s faster than me but I out-shot him. He beat me handily the last two times we raced.
Mi 1 - 6:11
Prone - 3 hit /5 which took 60s (includes some walking in transition)
Mi 2 - 6:15
Standing - 3 hit /5 which took 62s
Mi 3 - 6:18
20:47 time + 4*23s penalty = 22:19