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
Week ending 7/30:
Mo: 8 @ 7:34 (80 + 70)
Tu: 5 @ 6:28 (76 + 72)
We: 2 @ 7:35 (83 + 70)
Th: 8 @ 7:13 (85 + 72)
Fr: 6 @ 7:40 (96 + 72, sunny, “feels like 107!”)
Sa: 8 @ 6:40 (78 + 70)
Su: 3 @ 8:54 (sick)
Total: 40 miles
Week ending 8/6:
Mo: off (sick)
Tu: off (sick)
We: 2 @ 8:13
Th: 5 @ 7:57
Fr: 5 @ 7:49
Sa: off (kid stuff)
Su: off (kid stuff)
Total: 12 miles
Some combination of heat exhaustion and a daycare virus wrecked me last weekend and I’m still a little sick.
In addition, have the kid on my own for a few days and finding it hard to even do a stroller run with all the other logistics, so took the weekend off.
If nothing else, hopefully all this rest will help some with the tendinitis.
Ugh - I hope you feel better, sub-6:00.
***
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)
61 miles running,1500 yards swimming, and 3:30 hours pool-running.
M: 90 minutes pool-running and streaming yoga
T: 10 miles, including a track workout of 2x800, 1600, 2x800, 2x400 in 3:30, 3:29, 7:00, 3:22, 3:21, 1:37, 1:38 - recoveries of 2:4x-2:5x after the 800s, 6:01 after the 1600, and 88 seconds between the 400s. Followed with leg strengthwork and 500 yards recovery swimming.
W: 11 miles very easy (9:38), including some grass running, drills, and four downhill strides. Upper body weights/core in afternoon.
Th: 90 minutes pool-running and streaming yoga.
F: 17 miles, including 2x5 miles at marathon effort in 37:47 (7:33 pace) and 37:41 (7:32 pace) with 1 mile in 9:00 between the two. Followed with injury prevention work and 500 yards streaming yoga.
Sa: 9 miles very easy on trails (11:12) plus drills/strides. Followed with upperbody weights/core and 30 minutes pool-running.
Su: 14 miles, including some 100s, 200s, and 400s with full recovery. Fastest 200s were 46 seconds. Followed with injury prevention work and 500 yards recovery swimming.
Workout notes:
Tuesday: frustrating track workout where I was essentially stuck at my tempo pace for intervals. In retrospect, it was simply because the track workout was too close to Sunday's 16 miler, which was followed by some heavy squatting. So I'll file that workout under "it's the effort that counts."
Friday: I moved my marathon effort workout up to Friday to take advantage of better weather. I had planned on doing the 4-3-2-1 workout (4, 3, 2, and 1 miles at marathon effort with 1 mile between), but I hit a good rhythm during the first 4 and decided on the fly to swap to 2x5 miles at marathon effort. The marathon effort miles all felt good and controlled and like I could have continued on (which is the ideal when doing a marathon effort workout, IMHO) so I felt pretty good about it.
Sunday: Since I did my long run on Friday and my next hard workout isn't until Tuesday morning, I used Sunday morning to run a whole bunch of 100s, 200s, and even a few 400s, wearing different shoes and playing with different mental cues to see what worked and didn't in terms of running my fastest for a given effort.
Male, 35, 5'10/160
SB: Mile- 5:03 (Aug) 5k- 19:30 (July) HM- 1:20:53 (March) M-2:57:30 (April)
Finally got my cough/nasal drip in the rear view this past week. Calf is definitely still a thing, but I was able to manage it and am going to continue strengthening/doing exercises. I was wrong and I have my 5K next Wednesday and if my calf holds up that 5K time should go way down as I ran that one with my legs completely destroyed from basketball and then my calf gave out mid-race.
M: 6.1M @ 8:11
TU: 6M @ 7:53
W: 6.5 ft. 9x 2' on 1' walk with a 10th rep of 1' on (19 minutes total of work). 2' ons averaged around 5:50-55 feeling within myself, got down to 5:30 pace for the last rep of just 1 minute. First substantial workout since returning from calf injury/sickness
TH: 5.7R @ 9:00 (early parts with wife)
FR: 5.8R @ 9:55 (with wife)
S: 3.4R @ 9:24 (with wife on Summer Streets aka Park avenue, no cars, fun and will look to get a longer run on it next week)
SU: 6 ft. 5 miles of warmup and cooldown and Brooklyn Mile. Chip Time 5:03, I started fairly far back and gun time was 5:13, GPS had me running 1.01 miles ~ I did some weaving but not terrible.
Race Report: Didn't know what to expect here with such little training coming in, about 2 weeks of not much quality after a week off with calf/illness with the illness bleeding into my first week back. I did get some 200s that first week just to get my legs going and the 600s were a solid threshold workout this week. Anyhow in warmups, I felt reasonably OK with my calf not feeling like it was on the verge of explosion and decent pop in my legs on strides. I positioned myself not too close to the front as I shuffled back after I heard about guys going for 4:40s. Having done this race once before I was wary of going out too fast and dying a death with no major downhill finish like you get a 5th Ave. I also wasn't sure what sort of time was realistic but figured sub-5:20 was a base goal, sub-5:10 would be good and beating my really bad Course best of 5:08 where I went out in 68 would be really great.
Gun went off and I focused on running relaxed and within myself the first 1/4 mile. I was moving up in the field but not that much for now. Hit the first quarter feeling solid in 76.7 on my watch. I was pretty happy with that as considering how many people were in front of me I was concerned it'd be 79-81. Second quarter I was focused again on not doing too much. I had to weave a little more this time as a good deal of people who went out too fast/began the race too far up started paying for it. I stopped my watch late but think I hit halfway in around 2:37 for an 80 pt split. A little slow considering I was still feeling quite strong, though this is probably the quarter I ran most of the extra .01 on. Instinctively, my body shifted gears a bit the third quarter. Now I was passing more people and feeding off the crowd. I felt really solid but was wary of the race being 1609 meters and having some left for the finish. I hit the quarter in 3:50. I didn't see this split, but a 73. The last quarter the crowd was awesome and I started working a bit more and moved to a 72-second last quarter (time is 5:02 rounded up) getting by quite a few people in closing stages. I crossed the line feeling really good and wondering if I was a little too passive the first half, but happy my calf was holding up (though sore today).
Overall I have 5 weeks until 5th Ave which is a faster course and I should be in better shape by then. Would've been nice to hit the sub-5, but pleased I was able to get so close with the neg split and the lack of prep. Last year I ran 4:48 at 5th Ave running from way back at the start, and maybe this year I get put in the faster part of the heat OR being in the 35-39 age group will make that part easier. Trying to beat last year's time but we'll see how workouts go and my 5k next week too.
Male, 29, 6'4", 150 lbs
Races: 8/17 fun-5k, 8/12 Oly Tri, 8/27 10k, 9/10 5k, 9/24 SwimRun
Mn - Off
Tu - Off
Wd - 0.6 @ slow
Th - Went to orthopedic friend who diagnosed me with Patellar Tendonitis, told to do exercises, ice and use anti-inflammatory cream for ~10 days with no running or biking (or strength work that requires bending the knee (swimming ok).
Fr - Off
Sa - 3000 yd open water swim
Su - 4050 yd open water swim
Trying to defer my olympic tri but I might just go and do the swim if I cant and try to be the first out of the water then leave. Would be an expensive swim. My home pool is closed for cleaning this past week and next week but I was down at the shore for the weekend and will be again so can at least do that.
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: 91.5 Miles
A lot of walking around and exploring Maryland with my parents. Heavy legs that week but I took the Monday off to take a teaching license and endorsement test and the rest of that day to help my parents get stuff for family while they move. Some good workouts, but a really humid humid DC again.
Monday Off
Tuesday AM Run: 14 Miles - 7:02
Wednesday AM Workout: 7.6 Miles = 2 Up - 7:27 -> 3.6 Miles - 6:07 = 4 x 4 min (5:45) / 90 sec (8:00) -> 2 Down - 7:30, PM Workout: 10.5 Miles = 3 Up - 7:31 -> 6 x 1k (5:44, 5:45, 5:42, 5:41, 5:46, 5:45) / 200 Jog -> 3.15 Down - 7:49
Thursday AM Run: 6 Miles - 7:54, PM Run: 8 Miles - 7:34
Friday AM Run: 6 Miles - 7:28, PM Run: 6 Miles - 7:52
Saturday AM Workout: 10.15 Miles = 3 Up - 7:25 -> 4.15 Miles - 7:59 = 10 Hills (5:58, 5:54, 5:50, 6:03, 5:53, 5:50, 5:58, 5:59, 6:07, 5:44) -> 5 x 1 min fast (5:13,5:13, 5:11, 5:10, 5:11) /1 min rest -> 3 Down - 8:04, PM Run: 5 Miles - 7:54
Sunday
AM Long Run: 18 Miles - 7:38