Male, 26, 5’9", 127lbs
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: 93 Miles
Ran a 5k for the 4th and enjoyed the holiday with my family. No double that Tuesday. Back in NoVa from Ohio now, and wow. I traded Midwest Canadian wild fire smoke for humidity.
Monday AM Run: 5 Miles - 8:10
Tuesday AM Race: 10.1 Miles = 3 up - 8:08 -> 5k Race [3.16 Miles - 5:31 ~ 17:07 GPS / 17:30 Gun] -> 2.75 Miles = 1 Easy -> 5 x 1/2 (6:12, 6:13, 6:10, 5:58, 6:03 ) -> 1.16 Down - 8:14
Wednesday AM Run: 8 Miles - 7:21, PM Run: 6 Miles - 7:50
Thursday AM Workout: 7.2 Miles = 2 Up - 7:23 -> 3.2 Miles - 6:06 = 3 x 5min (5:49) / 90 sec off -> 2 Down - 7:30, PM Workout: 10.5 Miles = 3 Up - 7:25 -> 4.5 Miles - 6:21 = 12 x 400 (5:39, 5:37, 5:43, 5:37, 5:33, 5:33, 5:40, 5:42, 5:41, 5:31, 5:37, 5:39) / 200 j -> 3 Down - 7:33
Friday AM Run: 6 Miles - 7:58, PM Run: 6 Miles - 7:46
Saturday AM Workout: 11.5 Miles = 11.5 Miles = 3 Up - 7:24 -> 5.37 Miles - 7:07 = 10 x hills (5:50, 6:16, 6:08, 6:17, 6:01, 5:57, 6:00, 5:56, 5:51, 5:48) -> 4 x 400 (5:24, 5:22, 5:19, 5:21) / 200j -> 4 x 200 (5:00, 5:17, 4:50, 4:49) / 200j -> 3.13 Down - 7:58, PM Run: 5.5 Miles - 7:38
Sunday AM Long Run: 17 Miles - 7:22
M 30 5'9 175
Another week of base mileage. Did fire department aerobic capacity run and lapped second place so that was fun. Not very fast though. Okay on dead legs I suppose. 808 for mile and a half. (75, 80, 82, 80, 85, 83). Still another month of high miles before I do anything fast
7/9 run 54
M- run 7.4 @757
T- run 11 @745
W- off
Th- run 11 @726
F- off
Sa- run 9 (1.5 mile in 808)
Su- run 15.2 @803
YTD: 849
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
Fall races: DC Half (September); Chicago Marathon (October)
65 miles running, 500 yards swimming, and 90 minutes pool-running.
M: 10 miles, including a track workout of 2x1200, 2x800, 2x400, 2x200 in 5:02, 4:58, 3:17, 3:16, 97, 96, 47, 47. Recoveries of 2:3x-2:4x in between. Followed with leg strengthwork.
T: 6.5 miles very easy (9:51), cheer at a 5K, 3.5 miles easy (8:58), and streaming yoga.
W: 10 miles very easy on treadmill (9:34) and upper body weights/core
Th: 90 minutes pool-running and streaming yoga
F: 10 miles, including 5 Iwo Jima hills (alternate route - this was about 2:30 up, then 60 second jog; 30 second stride, and 60 seconds to bottom of hill.) Followed with leg strengthwork.
Sa: 10.5 miles easy (9:42), plus drills/strides and upper body weights/core.
Su: 14 miles progressive, split as first 5 miles averaging 10:05 pace, next 5.5 averaging 8:17 pace, next 3.5 averaging 7:56 pace, and then a half-mile cooldown. Followed with injury prevention work and 500 yards recovery swimming.
Hills, heat, and humidity. It's summer.
I'm holding at this level of work for another week or two before starting to add some longer runs in.
M39, 5’10”, low 160s
Road bests | 2023
Mile 4:39.8 (2008) | 4:40.4
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
9/24 - 20 mile
10/8 - 10 mile
10/29 - 50k
3/16 - Half
Mo: 5 @ 7:41
Tu: 1 mile race in 4:40.4 (4 total)*
We: 4 @ 8:41 (neck problems)
Th: 2 jog (neck problems)
Fr: 5 @ 7:17 (81 + 76) after flying DTW to DCA
Sa: 8 @ 7:31 (79 + 73)
Su: 8 @ 6:59 (76 + 73), 3M/T**
Total: 36 miles
——
*Road mile, 17th place in 4:40.4. Splits 65, 72, 72, 71. About 70 and sunny. Straight shot. Was not ready for the 65 opening quarter. Had more than the optimal number of beers at a family get together the day before, which may have kept me from getting a “PR”. (I’ve only run one other road mile, and that was not a good performance for my 2008 self. This race was fine.)
Winner was 4:07, with good depth in the field - 32 runners under 5:00 (out of ~330). They’ve been holding the race since the 1980s in the town next to my hometown before the 4th of July parade. For $15 you get a race, t-shirt, refreshments, and there’s prize money. Had assumed it had gone away along with similar old school races until a friend from HS asked if I was running when I told him I’d be in town.
——
**Some sort of 3 mile tempo run, humid, splits: 5:47, 5:48, 5:50. Planned more, but this was not as easy as it should be.
——
Had hoped to run more this week, but travel, plus some neck problems (think I did something throwing the toddler around), kept it pretty limited. Back to the humid DC summer weather.
Male, 33
PRs: 27.63 (+4.6), 59.3, 2:11, 4:48
Upcoming races: 400+800 on 7/22, 800 on 7/29
M - Off
T - 4.3 @ 6:22
W - 4.3 @ 8:33
Th - 2.0 wu with 4 strides, then 300, 200, 100 (45.0, 29.2, 14.8) with full recovery, then gym
F - 4.3 @ 9:00
Sa - 6.2 @ 8:07 with 8 strides
Su - 2.1 wu with 4 strides, 3 x 500 (1:22.4, 1:20.9, 1:22.7) with 700 walk recovery, 2.1 cd
Weekly Total: 27 miles
YTD Total: 1113 miles
Life is good. Training is moving down the priority list with a newborn in the house but I'm going to try to stay somewhat sharp for another couple of races.
I know a lot of us here are in the DC area, how do you manage long runs during the summer months with humidity?
Pretty good week. Just trying to get mileage back up a bit. Was in NC last week so weather was pretty brutal.
M - 7 @ 8:05
T - 8 @ 6:42 as 2 up + 1 easy tempo + Mona Fartlek + down. 6:05 on the easy tempo then averaged around 5:15 on the 90s reps and 5:07 on the 60s/30s reps. Off portions were around 6:25 average. As is tradition I just cruises the 15s reps at easy tempo. Around 3.5 miles.
W - 7 @ 8:12
Th - 6 @ 7:48 + 4 x .1 miles @ 4:20/4:10/4:00/3:50 pace
Fr - 7 @ 7:28
Sa - 6 @ 7:53 + 5x10s sprints
Su - 10 @ 6:29 as 3 up + 3/2/1 @ sub threshold w/ short walk in-between + 1 down.
6:09/5:59/5:58 + 5:52/5:53+ 5:42. Felt fine but very tired. 15 hour travel day and very little sleep on Saturday.
Total - 52 miles
(Response to question about marathon training in heat/humidity - response originally got screwed up since I posted from my phone)
So I'm about to start training for Chicago. Usually in reasonable weather my 20 milers are progression runs (1/3 each at easy/moderate/marathon effort) done 2 days after a tempo workout. But last summer I revised this to a tempo intervals or mixed tempo/hills workout on day 1, and then a 20 mile long run the next morning - mostly easy but with a fartlek of 8-10x 30-120 seconds at marathon effort (5 minute recovery or longer between each) starting after the first hour of easy running. If I got a cooler weekend, I shifted to doing long marathon effort intervals (2x4 miles or 2x5 miles) that weekend.
I found that this swap (along with being a bit flexible so as to take advantage of cooler days) got me fit and strong, while still giving me ample chance to keep drinking water and avoiding overheating on each hard run. When it cooled down in the last weeks before Chicago, it was an easy transition back to progression runs and straight tempos.
Two weeks since ive been really busy
Male, 29, 6'4", 150 lbs
Races: 7/20 8/17 fun-5ks, 7/15 Biathlons, 8/10 Mile, 8/12 Oly Tri, 9/10 5k, 9/24 SwimRun
6/26-7/2
Mn - 10 @ 7:15s
Tu - 10 @ 7:35s
Wd - 10 @ 6:50s
Th - 5.5 @ 8:00s
Fr - 11 @ 7:40s
Sa - 7 @ 7:10s
Su - AM: 13 @ 7:55s, PM: 4 @ 10:10s, 2000yd swim
Total - 70
7/3-7/9
Mn - AM: 4.25 @ 9:20s, PM: 4 @ 11:00s, 2800yd swim
Tu - 9 @ 8:00s
Wd - 8 @ 8:05s
Th - 8 @ 8:00s
Fr - 7 @ 7:55s
Sa - AM: 2.4mi Swim Race in 46:22, 2.35mi barefoot run after on sand, PM: 7.25 @ 8:00s
Su - 15 @ 7:45s
Total - 65