M54, 5'6", 123
Hello, all...
Since it has been such an up and down experience for me over the last year or so, I decided to take a break from running this spring, heal up, and do a reset. Thus far, it has seemed to be a success. After doing pretty well in my fall race in November, a half marathon the Outer Banks, things never got on track in the winter. I rested and did other things for most of the spring and then started back running on June 3rd, with a measly 2.25 mile effort. I logged some 20 and 30 or so mile weeks, just trying to get my feet wet. With the summer in full swing now, I have gotten 45, 45, 42, and 51 in my last four weeks, and have felt well in doing so. The runs have been relatively short, most in the 6-8.5 mile range, but last week I did manage a hilly 10.5-miler, my first double-digit run in a while. And this week's 51 miles is my first time back over 50 in a long while.
So, here is this week's log, which has put a smile on my face. Temps and humidity levels were challenging...
M: 8.5 at 7:20 overall
T: 7.75 at 7:08 overall
W: 5.65 at 6:52 overall (finally...a sub-7 avg. run!) ...done in 90-degrees and sunny skies, 7:38, 7;11, 6:41, 6:38, 6:37, 6:33, 4:05.8
T: 7.5 7:22 overall
F: 8.5 at 7:20 overall
Sat.: 7.5 at 7:12 overall
Sun.: 6.25 at 6:59 overall...7:45, 7:33, 6:58, 6:47, 6:39.5, 6:25.2, 1:32.0
51 miles
It is great to be back! Hopefully a half marathon in the fall. Would prefer a marathon, but I do not want to put too much stress on my body...
Welcome back, outsiderunner!
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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
Fall races: DC Half (September); Chicago Marathon (October)
63 miles running,1000 yards swimming, and 3 hours pool-running.
M: 90 minutes pool-running
T: 11 miles, including a track workout of 2000, 5x800 in 8:35, 3:18, 3:16, 3:14, 3:10, 3:07 (5:42 recovery after the 2K and 3:0x-3:2x recovery after the 800s). Followed with leg strengthwork.
W: 11.5 miles very easy (9:59) with some grass running, drills and hill sprints, and streaming yoga.
Th: 90 minutes pool-running and upper body weights/core.
F: 11 miles, including 7 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 and 500 yards recovery swimming.
Sa: 11.5 miles very easy (10:20) with a few miles trail running at the end of the run, followed by upper body weights/core.
Su: 17 miles, split as first 13 miles averaging 9:29 pace and next 4 averaging 8:03 pace. Followed with injury prevention work and 500 yards recovery swimming.
Just building strength at this point. As part of my work to improve my ankle strength and proprioception, I'm adding some running on grass and on trails - anywhere from a few minutes to a few miles on the different surface (the rest on pavement). It is definitely challenging and uncomfortable.
In shoe news, I've been considering the Hoka Rocket X2 as a marathon shoe. I wore it for today's run (which was very humid, with lots of damp pavement) and I discovered that this shoe has absolutely awful traction on wet pavement. So yeah, maybe a marathon shoe for dry weather; definitely not a marathon shoe for damp 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 - 2.1 wu, 10 x flying 100 (15.8, 14.8, 14.5, 14.1, 14.5, 13.8, 14.1, ??.?, 13.8, 13.0) with 300 jog, gym including 3 x 4 squats (160, 165, 170 lbs.)
T - 1.3 wu, 6 x 3 min between 5:55 and 6:01 pace (felt like 10k effort) with 1:15 jog recovery, 2.5 cd
W - 4.3 @ 8:26
Th - gym including 3 x 6 squats (160, 165, 170 lbs.)
F - 2.1 wu with 4 strides, 3 x 300 (sprint 50/float 150/sprint 100) with 10-12 min recovery. 44.8 (7.8/22.6/14.3), 47.0 (8.0/24.3/14.5), 45.1 (8.2/22.7/14.2)
Sa - 6.2 @ 7:43
Su - 2.1 wu with 4 strides, 600 in 1:35.6, 18 minutes rest, 600 in 1:35.0, 2.1 cd
Today was the toughest workout of the cycle but I'm very pleased with how it went. The first 600 was supposed to be 800 effort but I hit the last 200 a little harder. I ran the next 600 all-out. That's a big confidence boost ahead of this Saturday's races.
Weekly Total: 30 miles
YTD Total: 1143 miles
Thank you, darkwave!
All of those double-digits in this heat and humidity must have been brutal. A very nice week for you, my friend…
OR - Welcome back, and great to see you running. Was wondering how you were doing the other day.
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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: 8 @ 7:14 (82 + 68)
Tu: 8 @ 6:50 (73 + 61)
We: 8 @ 7:20 (89 + 63, sun)
Th: 8 @ 7:40 (94 + 66, sun)
Fr: 8 @ 7:41 (87 + 69)
Sa: 10 @ 6:54 (78 + 74)
Su: 2 jog
Total: 52 miles
Struggling a bit with continued tendinitis and the DC summer.
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AverageForFun - Responding to your question last week on long runs in DC summer, it sucks, and I’m not getting it done at the moment, but I know from experience that if you slog through it, your fitness will be there in the fall.
My last marathon cycle was for Chicago 2019, and I got consistent about mileage and hitting 20 milers, but the training I logged didn’t look that great compared with what I had on race day in cool temps.
Great to hear from you, Sub 6:00. I have thought about you and the regulars here from time to time, too. I think the time off helped. Will see how my left knee and glute hold up…so far, so good…
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: 100.1 Miles
The heat and humidity was brutal this weekend. Saturday's workout my shoes and the track were soaked with sweat and I feel off pace mid workout. Sunday I broke the run into partly outside part indoors. Caught some kind of flu/stomach bug or something Saturday night. Think I'm still just kind of recovering from that with a lot of bloat and aches and head pain.
Monday Off
Tuesday AM Workout: 8 Miles = 2 Up - 7:22 -> 3.8 Miles - 6:19 = 4 x 4 min (5:49, 5:49, 5:45, 5:45) / 2 min (8:00s) -> 2.2 Down - 7:26, PM Workout: 10.5 Miles = 3 Up - 7:17 -> 4.3 Miles - 6:07 = 6 x 1k (5:38, 5:46, 5:40, 5:41, 5:44, 5:35) / 200 j -> 3.2 Down - 7:15
Wednesday AM Run: 6 Miles - 7:55, PM Run: 8 Miles - 7:26
Thursday AM Workout: 8 Miles = 2 Up - 7:30 -> Miles - 3.2 Miles - 6:15 = 5-4-3-2-1 (5:49-5:40) / 1 (8:00) -> 2.8 Miles - 7:30, PM Workout: 11.74 Miles = 3 Up - 7:31 -> 5.3 Miles - 6:13 = 6 x 1km (5:44, 5:43, 5:39, 5:42, 5:46, 5:41) / 200 -> 4 x 200 (5:12, 5:02, 5:08, 5:01) / 200 -> 3.4 Down - 7:51
Friday AM Run: 6 Miles - 7:54, PM Run: 6.3 Miles - 7:20
Saturday AM Workout: 13 Miles = 3 Up - 7:37 , 6.8 Miles - 7:17 = 5 x Hill (6:00-6:10s) -> 10 x 400 (5:2x until rep 7, fell off and died in the 3xs) / 200j -> 3.2 Down - 7:25, PM Run: 4.2 Miles - 7:59
Sunday AM Long Run: 18.3 Miles = 12.3 Miles - 7:41, 6 Miles - 7:22
Sub 6:00 - I see what you meant about DC summers. I'm slogging but I'm glad that's all I have to do. I did a hilly out and back for about 12-13 on the WOD from Falls Church to Viena and then just break up the rest after an entire outfit change on the treadmill. I go through at least 1 pair of shorts and shirt here.
AFF - Sub 6:00 is absolutely right. I live in the region and summer is all about slogging. Get through it and you will feel like the bionic man when the fall finally arrives…