Female, 49, 5'4", 107
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)
***
I'll go ahead and post two weeks, since I didn't get around to it last week:
Week 1:
46 miles running,1000 yards swimming, and 3 hours pool-running.
M: 90 minutes pool-running and streaming yoga
T: 10.5 miles on the treadmill, including a workout of 10 minutes at tempo effort (8.5-8.7 mph), 4x3:15 at 9.1-9.3 mph, and 4x0:30 at 9.6-9.9 mph (4 minutes recovery after the tempo, 2:30 recovery after the 3:15 intervals, and 1:30 recovery after the 30 second intervals). Followed with leg strengthwork and 500 yards recovery swimming.
W: 10 miles very easy (10:27) run commuting with backpack; streaming yoga in afternoon.
Th: 90 minutes pool-running and upper body weights/core.
F: 8.5 miles, including some 400s, 200s, and 100s at 5K effort.
Sa: 5.5 miles very easy (9:50)
Su: 12 miles, including 5K race in 22:33 - followed with 500 yards recovery swimming.
Week 2:
57 miles running, 1500 yards swimming, and 3 hours pool-running.
M: 90 minutes pool-running and streaming yoga
T: 2.5 miles (10:03 - included some infield running), 6 miles (10:16 - included some trail running) and upper body weights/core.
W: 10.5 miles, including a track workout of 2x3200, 2x200 in 14:16 (7:08/7:08), 14:14 (7:10/7:04), 49, and 48. Recoveries of 5:15 and 5:30 after the 3200s, full recovery for 200s. Followed with leg strengthwork and 500 yards recovery swimming.
Th: 90 minutes pool-running and upper body weights/core
F: 10 miles, including 6 Iwo Jima hills (alternate version - 2:30 up, about 1:20 jog, 30 second stride, 60 seconds to bottom). Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 11.5 miles (10:10 - including some trail running) plus drills/strides, followed by streaming yoga.
Su: 16 miles progressive, split as the first 7 miles averaging 9:30 pace, the next 5 miles averaging 8:19 pace, and the next 4 miles averaging 7:43 pace, plus a half-mile cooldown. Followed with injury prevention work and 500 yards recovery swimming.
The most notable parts of week 1 were a treadmill workout on Tuesday due to bad air quality and a lousy race on Sunday due to lack of fitness, getting stuck in traffic, and not handling downhill running very well (the dystonia in my ankles is improving, but I still find downhill running harder than uphill running, and faster downhill running is quite challenging).
Week 2 was better but exposed that I need to do a lot more tempo work (which is what gets me in shape).
Male, 33
PRs: 27.63 (+4.6), 59.3, 2:11, 4:48
M - Gym including 3 x 4 squats (170, 175, 180 lbs.)
T - 4.0 @ 8:08 with 4 strides
W - 2.2 wu, 4 strides, 1 mile, 2.1 cd
Th - Off
F - 4.0 @ 8:13 with 4 strides
Sa - 1.9 wu, 4 strides, 800, 200
Su - Off
Weekly Total: 15 miles
YTD Total: 1188 miles
Mile recap: I sat in 2nd for 1300 meters and then kicked to win in 4:54. Unofficial splits at 409, 809, and 1209 were 1:12, 2:31, 3:47.
800 recap: The main race of the week and my last chance to break 2:10. Only 2 other guys were in the race: one was seeded much faster and another was seeded slower than me.
I had to take the lead right away to get the pace that I wanted. The top seed sat on my shoulder and passed me around 300 meters. I hung with him until about 550 and then he eased away. I finished 2nd in 2:09.34 (64.24/65.10). I'm very happy to end my 800 season on that note!
200 recap: After a short break (just the time it took to run the women's 800 and one 400 hurdles race) I ran the 200. I finished 4th in 28.17 (a wind-legal PR). Good enough.
I had a lot of fun training for the 800 and I'll probably do another mid-d cycle next summer. That said, my motivation to train (and post on message boards) is low now that I've wrapped up my season so I will probably be scarce for a while. Good luck to everyone in your fall races!
Unfortunately haven't had the summer season I was looking for. Picked up a calf injury that has been in and out (though seems out of the picture now, hopefully). Then I got a nasty cold, where today I'm dealing with the nasal drip/cough 9 days later (bad for sleeping). I still have two races next week (mile and 5K), but not harboring much hope for them. Would just be happy to come through healthy and back to sleeping normally. 5th Ave Mile I have an Ok shot to be in decent shape I guess. Turkey Trot probably pretty good. Anyhow nice races @notarobot!
Male, 29, 6'4", 150 lbs
Races: 8/17 fun-5k, 8/10 Mile, 8/12 Oly Tri, 8/27 10k, 9/10 5k, 9/24 SwimRun
Mn - 2.25 @ 9:10s
Tu - 1.5 @ 8:35s
Wd - 2600 yd swim
Th - Off
Fr - Off
Sa - 1.5 @ 9:15s
Su - 7400 yd open water swim
The Sunday prior to this week I did a hilly trail 20.5 miler with 2400ft of elv, felt fine but I was doing a few squats before my run Monday and tweaked something in my knee. Haven't been able to run on it since. Not sure if it is IT, patellar tendonitis, bursitis, or other but I cant run on it. No issues walking. It could just be super tight muscles pulling on the patellar. Been trying to ice. The worst part is that my pool is closed for cleaning for the next two weeks so I cant even cross train there. Haven't tried biking yet but don't think it will feel good.
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: 92 Miles
Two workouts, DC killed me last weekend with the heatwave.
Monday Off
Tuesday AM Workout: 8 Miles = 2 Up - 7:30 -> 3.8 Miles - 6:19 = 4 x 4 min (5:49-5:43) / 2 min (8:00) -> 2.2 Down - 7:30, PM Workout: 9.55 Miles = 3 Up - 7:41 -> 3.55 Miles - 7:12 = 6 x 3 min (5:36, 5:36, 5:37, 5:37, 5:36, 5:33) / 90 sec rest (standing) -> 3 Down - 8:05
Wednesday AM Run: 6 Miles - 7:53, PM Run: 8 Miles - 7:25
Thursday AM Run: 6.1 Miles - 8:05, PM Workout: 11.2 Miles = 3 Up - 7:25 -> 5.2 Miles - 6:09 = 8 x 3 on (5:45) / 1 off (8:00) -> 3 Down - 7:32
Friday AM Run: 6 Miles - 7:44, PM Run: 7.1 miles = 3 Up - 7:45 -> Tracksmith 5000m [3.14 miles] - 6:05 = 6:05, 6:09, 6:04, 5:45 -> 1 Down - 9:38
Saturday AM Run: 5 Miles - 8:01, PM Run: 9 miles - 7:20
Sunday AM Long Run: 16 Miles - 7:34