Ended my 800 season the week before last. Found out I have to go to India the week during masters nationals so that kind of put a pin in that. Started back up this week again just working on getting miles up. Going to do a 5k ish oriented base phase and then turn my attention to a few 1500s in the winter. Figure I can be in 2 flat shape and 15:30-15:45 shape at the same time I can maybe get down close to 4 minutes on a fast indoor track.
M - 5.4 @ 7:28
T - 6 @ 6:54 as 4 up + 4x200 on/off + 1 down. Very easy… 34s
W - 5 @ 7:34
Th - 7 @ 7:35
Fr - 8 @ 6:28 as 3 up + 4 @ 5:52 + 1 down. Felt good. Just wanted to get back into the groove of continuous sub threshold tempos.
Sa - 8 @ 7:26
Su - 6 @ 7:48 + 5x10s sprints w/ 60s off
Total - 46 miles
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
Canadian Wildfire smoke strikes again. A couple of treadmill runs and workouts this week. Still doing double thresholds.
Monday Off
Tuesday AM Workout: 8.5 Miles = 2 Up - 7:23 -> 4.5 Miles - 6:13 = 4 x 5 min (5:49) / 2 min Jog -> 2 Down - 7:25, PM Workout: 10 Miles = 3 Up - 7:18 -> 4 Miles - 6:55 = 6 x 1k (5:43, 5:41, 5:44, 5:39, 5:42, 5:41) / 1min walk -> 3 Down - 7:42
Wednesday AM Run: 8 Miles - 7:21, PM Run: 6 Miles - 7:52
Thursday AM Run: 8.5 Miles = 2 Up - 7:21 -> 4.5 Miles - 6:13 = 4 x 5 min (5:49, 5:49, 5:46, 5:46) / 2 min Jog -> 2 Down - 7:28, PM Run: 10.6 Miles = 3 Up - 7:26 -> 4.6 Miles - 6:31 = 15 x 1/1 (5:35-5:30) / 1min Jog (8:00) -> 3 Down - 7:35
Friday AM Run: 6 Miles - 7:25, PM Run: 6 Miles - 8:00
Saturday AM Workout: 11.3 Miles = 3 Up - 7:55 -> 5.3 Miles - 6:58 = 10 x Hill Reps -> 5 x 1 min on (5:20, 5:26, 5:30, 5:23, 5:22) / 1 min jog -> 5 x 30 sec fast (4:57, 5:27, 5:14, 4:48, 4:51) / 30 sec jog -> 3 Down - 7:30 sec jog -> 3 Down - 7:30, PM Run: 5 Miles - 7:47
Sunday AM Long Run: 16.2 Miles - 7:23
M 30 5'9 175
Just continuing getting some base mileage in for the fall. Goals: sub 5 mile, sub 17 5k in the fall, and then boston qualify in December. Just signed up for bmw dallas marathon
7/2 run 53
M- run 7 @753
T- run 11 @732
W- off
Th- run 11 hills @735
F- run 5 @900
Sa- run 11 @741
Su- run 6 w/ stroller @851
YTD: 795
HHW - sorry about the trip interfering with Masters Nationals - that has to be frustrating.
AFF- yup, this smoke has been annoying. Nice week!
Sub-6:00 - not sure if you saw last week: I've been hiking at Potomac Overlook Park in Arlington and Teddy Roosevelt Island.
Female, 49, 5'4", 108
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 4:30 hours pool-running.
M: 90 minutes pool-running and upper body weights/core.
T: 9 miles with 6 Iwo Jima hill repeats (~2:15 uphill, 90 second jog, 40 second downhill stride, 60 second jog to bottom; followed with leg strengthwork.
W: 9 miles very easy on treadmill (9:34) and streaming yoga.
Th: 90 minutes pool-running and upper body weights/core
F: 9 miles on the treadmill, including a workout of 3x10 seconds hard at 5% incline, 2x5 minutes at tempo effort (8.5 mph); 6x1:00 at 5% incline (cycling twice through easy, medium, hard), 2x5 minutes at tempo effort. All with 90 second recoveries.
Sa: 90 minutes pool-running and streaming yoga
Su: 10 miles easy (9:25), plus drills/strides and upper body weights/core.
This was intended to be a week of hills and some tempoish stuff, plus a progression long run. But...wildfire smoke and related AQ issues forced me inside from Wednesday through Saturday, so I ended up doing my Friday workout on the treadmill. That left my calves tight, so I shifted my normal Monday pool-run to Saturday to give them 48 hours to recover (which was enough). Then I decided that I wanted to cheer at a 5K on Tuesday morning, so I decided to make Sunday's long run easy mileage so that I could do Tuesday's workout on Monday.
The end result was a week that was a bit lower on mileage and intensity than I had planned. But...I finished the week with healthy lungs and calves, so we'll call it a win.
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: 7 @ 7:26
Tu: AM - 5 @ 7:54 (stroller); PM - 5 @ 7:04
We: 9 @ 7:13 , 5x400m*
Th: Off (AQI > 160)
Fr: 7 @ 7:29 (87F, 68DP, 138 AQI - unpleasant)
Sa: 5 @ 6:25 (after flying DC to Michigan)
Su: 10 @ 6:55
Total: 48 miles
*5 x 400m w 400m jog rest in 72, 70, 71, 72, 72
We’ll see how this road mile goes on the 4th. It’s decently competitive ($500 for 1st) so there should be several people ahead of me. Hoping to get under 4:50.
HHW - Sub 4:00 1500m would be pretty impressive. Still bugs me I never did it when I was 20 and probably could’ve. Too bad master’s nationals didn’t line up.
darkwave - You wouldn’t have seen me, although Roosevelt Island is a favorite (despite the occasional black bear). I don’t think I’ve actually been to the Potomac Overlook before, although I’ve hiked/jogged the Potomac Heritage trail on the other side of the Parkway. Will have to add it to the list.
Was supposed to race a track 1mile on Thursday but was cancelled due to AQI. Ended up dropping down to ~160 Thursday night so I still went for an easy run but I think they made the right call cancelling. I was mid-200s earlier in the day and wasn't supposed to drop. Hopefully racing a road mile this weekend.
M: 60min negative split (8:10 out, 6:40 back, 6:20 last mile) + strength
T: 45min tennis
W: strength
T: 45min +30min of drills earlier in day when I didn't think I'd get to go outside + strength
F: 60min + 90min bike + strength
S: 60min + yoga + strength
S: 50min + 40min bike
Run Total: 275min (37 🦡 miles)
Bummer about HHW’s timing and the crappy air also bad across the board.
I missed last week but two solid weeks of 45ish miles. Workouts below:
June 21: 12x200m Harlem Hills with jog down (80-85 seconds) avg pace 5:20s
June 24: Very hot so did 10x2’ on, 1’ off in place of long, continuous tempo run, totaled 9.7@7:30 with ons averaging 6’ pace or so, offs more like 7:45-8:15
June 28: 7x800m w/ 1’ rest, extra 30 then 2x200 with 90”, average 2:55-6 on the track and then 38s, again very hot and humid
June 30: 10x500 w/ 1’ rest, 2x300 w/ 90” rest, averaged 1:44-45, 58. Again pretty hot.
Race tomorrow a low-key 4-miler, my ankles/legs are somewhat beat up so gonna ice and do some work on them later.
Male, 33
PRs: 27.63 (+4.6), 60.5, 2:11, 4:48
Upcoming races: (1500 or 400)+800 on 7/22, 800 on 7/29
M - 4.1 @ 7:46 with 4 strides
T - 1.1 wu, track meet, 1.6 cd
W - Off
Th - 10 min wu, 5 x 5 min at 6:00 (faster progression on the last one) with 1 min easy, 10 min cd on the treadmill
F - My wife is in labor most of the day.
Sa - My son is born at 3:37 am.
Su - 2.7 wu, 7 x 2 min progressing from 5:55 to 5:30 pace with 1 min jog recovery, 2.8 cd
Weekly Total: 23 miles
YTD Total: 1085 miles
What a week! Baby, mom, and I are home, happy, and healthy. We love the little guy.
Track meet recap:
Race #1: 100. The gun went off before I was set but I don't think it affected me too much. I ran 13.24 (hand-timed, as was everything else at this meet), which is a small PR. 12th overall, 4th in my heat. Good enough.
Race #2: 1600. This was a fun race. There was a good lead pack for the first lap. The eventual winner took the lead on the backstretch of lap 2 and we all let him go. I chilled in the chase pack for a while. I think we hit 1200 in 3:45. With 300 to go, I made a big move into second place and tried to run away from everyone else. One of my XC teammates came with me. I had another gear for the last 100, but my teammate had a faster one and reeled me in. 3rd place, 4:52.
Race #3: 400. I felt just a tad nauseous after the 1600 but I had enough time to recover. I ran 59.33 to take more than a second off my PR and check sub-60 off my list of 2023 goals. This was the highlight of the meet for me. 5th overall, 4th in my heat.
Race #4: 4x200 (leg 2). We ran 1:49 and took 2nd place. I have no idea what my split was. I think we ran well. Relays are always such a fun way to end meets.