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 @ 7:25 (88 + 68, haze)
Tu: 8 @ 7:37 (88 + 64, haze)
We: 8 @ 7:44 (86 + 66)
Th: Off - Bike 10
Fr: 5 @ 6:37 (83 + 66)
Sa: 12 @ 7:04 (72 + 62) ~sick?
Su: 4 @ 8:15 (74 + 66) ~sick?
Total: 45 miles
Took a day off and biked to give the tendons a rest. Not all the optimistic about this fall 50k cycle - might be running just to finish at this point rather than anything competitive.
Feeling slightly sick the last 2 days. Probably another daycare virus. Don’t feel terrible, but not good, either.
Male, 26, 5’9", 130lbs
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: 85 Miles
Started some new medicine so this week was a down week. Two workouts and a long run. Tried the long run similar to my coach and others and just went out and ran without breakfast. Just 600 calories on the run with 320 Drink Mix and 2 gels (with one to start). Felt a lot better than trying to run how I usually do. Going to be at the Tracksmith 5000 in DC this weekend and try to volunteer and help out if anybody else is going.
Monday Off
Tuesday AM Run 6 Miles - 7:55, PM Run: 6.1 Miles - 7:20
Wednesday AM Workout: 9.6 Miles = 3 Up - 7:24 -> 3.6 Miles - 6:40 = 12 x 1 (5:45-5:39) / 1 off (8:00) -> 3 Down - 7:26, PM Run: 5 Miles - 8:08
Thursday AM Run: 6 Miles - 7:52, PM Run: 8 Miles - 7:25
Friday AM Run: 6 Miles - 7:45, PM Run: 6.6 Miles - 8:00
Saturday AM Workout: 10.5 Miles = 3 Up - 7:34 -> 10 x Hill (6:20, 6:03, 6:10, 6:05, 6:07, 6:07, 6:15, 5:54, 5:55, 6:11) -> 6 x 300 (5:16, 5:14, 5:12, 5:13, 5:13, 5:22) / 100 J -> 3 Down - 8:02, PM Run: 5 Miles - 7:35
Sunday AM Long Run: 16 Miles - 7:32
Two weeks again as I have been off schedule.
Male, 29, 6'4", 150 lbs
Races: 8/17 fun-5ks, 8/10 Mile, 8/12 Oly Tri, 8/27 10k, 9/10 5k, 9/24 SwimRun
7/10-7/16
Mn - 8 @ 7:45s
Tu - 13x30s Hill Reps + WU/WD = 8.5
Wd - OFF (have been really tired lately so started taking iron daily)
Th - OFF
Fr - 6 @ 8:30s
Sa - Biathlon + WU/WD = 7.5 (2nd place to friend who I just beat at last month's race, terrible shooting and OK running)
Su - 10 @ 8:05s
Total - 40
7/16-7/23
Mn - 8 @ 8:00s
Tu - 8x30s Hill Reps + WU/WD = 8
Wd - AM: 3200 yd swim, PM: 7 @ 8:25s
Th - 5k in 17:57 + WU/WD = 8
Fr - 8 @ 7:50s
Sa - AM: 3000 yd swim then 5.5 (trails 450ft) @ 8:40s
Su - 20.5 (trails 2400ft) @ 8:40s
Total - 65
Male, 33
PRs: 27.63 (+4.6), 59.3, 2:11, 4:48
Upcoming races: Mile on 7/26, 800 on 7/29
M - 5.0 @ 7:37 on the treadmill, gym including 2 x 4 squats (165, 170 lbs.)
T - 6.3 @ 8:57 including 5 x ~1/2 mile @ 6:30 on woodchips
W - 2.1 wu, 300, 200, 100 (44.4, 28.5, 14.4) with 5 min rest
Th - gym including 3 x 6 squats (145, 150, 155 lbs.)
F - 3.1 @ 7:52 wu with 4 strides
Sa - 1.4 wu, Track meet (400, shot put, 800), 2.7 cd
Su -7.4 @ 7:50
Weekly Total: 29 miles
YTD Total: 1172 miles
Meet recap:
400: 57.92, 3rd overall (1st in my heat). That's a massive 1.4-second PR. Execution was great: all-out acceleration through 45m, float to 200m, then push all the way to the line. I'm really happy to see all the sprint work that I've done this summer pay off in a big way.
Shot put: 17-7.75. I had never thrown before so I had no expectations. I started with a standing shot just to get a mark and threw 17-4, then switched to my best approximation of a glide. I threw 15-something on my second attempt and then finished with the 17-7.75. By far my worst T&F event but I tried it and had some fun.
800: 2:11.60 (67.37/64.24), 3rd place. By 200 in the lead pack was a single-file line with me in 4th. At 500 I made a move into third and tried to hang with 1 and 2, but they easily dropped me in the last 150. My third 2:11 of the season. Not super happy with that time but I'll take it.
One more chance to run under 2:10. I should be able to do it if I commit to a hard lap 1.
Male, 30, 5'11", 130lbs
PRs: 5k 14:37 (2023), 5M: 24:28 (2023) Half Marathon: 67:28 (2023), Marathon: 2:23:28 (2023)
Goal Races: Tracksmith 5K Ann Arbor, Germantown 5M, CRIM, Columbus Half, CIM
Goals: OTQ at CIM
Oh hey. I'm back.
M: off
T: PM: 12.02 miles @ 6:57 avg
W: AM: 3 up, Modified Michigan, 3 down l PM: 5 miles @ 7:25 avg
TH: AM: 10.27 @ 7:37 avg l PM: 5 miles @ 7:19 avg
F: 8 miles @ 7:45 avg
S: 3.4 easy, 1 mile @ HMP, 2 miles @ MP, 1 mile @ HMP, cooldown to 11
Sun: 16 @ 7:06 avg
Total: 78.67 miles
Definitely felt like there was more misses than hits since coming back from Boston. Rolled my ankle badly in late May, then rolled it again in late June running a trail ragnar where I had to get carted off the course. Needless to say coach was not happy about the latter one. During that stretch I ran a road 10K in 31:39 a PR technically but slower than I finished my half marathon in. Weekend of Fourth of July I ran a controlled 15:32 opening up in 5:05 and negative splitting then ripping 10x1 minute hills.
Struggled to stay consistent with the whole ankle thing and had a little bit of a slump with motivation. We're healthy now though, so that's good. Decided to up the mileage last week then found out I had a Michigan on the schedule so that was fun.
W: Modified Michigan: 1600-1200-800-400, 1k tempo @ 3:15 between, 200 jog recovery between reps
1600: 4:46
1K: 3:15
1200: 3:28
1K: 3:15
800: 2:13
1K: 3:15
400: 60.32
Had some company on this one and just felt so smooth from the jump. Was hoping to be between 4:50-55 on the 1600 and work my way down and somehow it just clicked. Everything felt controlled and didn't feel like I emptied the tank here.
Sat: 3.4 miles easy, 4 miles w/ 1 mile @ hmp, 2 @ MP, 1 @ hmp, 3.4 down
5:02-5:28-5:16-4:58
Got out pretty comfortable at 5:02 then got real lazy for the first 400 of the mp stuff. A little uphill on that end of the first mp mile tossed out any luck of me hitting 5:20. But the downhill ended up tossing me back into under 5:20. Last mile was fun.
I think the big thing right now is trying to be okay with pulling back the paces with the heat. I'm in a ton better shape than I thought I was and this week definitely proved it to me. I just need to not get out over my skis. I'm finally settling back into a routine and I just need to keep doing getting on base each day.