4:47 mile today at 5th Ave. Beat last years time despite a truncated buildup, and am quite happy with it. The question is whether to get up early to go for a fast 5K in Jersey City in 13 days. Race report later!
Great race, thoughtsleader. Was going the watch the race, but it was a soccer game on that channel instead, even though the listing said "5th Ave. Mile." Very disappointing. And since Peacock is all pay, pay, pay now (even though I have cable) I did not watch it.
My training has been decent. Been keeping things sane (40-50 per week) and have been healthy since starting back on June 3rd. Training for a half marathon in early November...finally decided on (and registered for) a race a few days ago. Glad to have gotten through this week unscathed. We had a heat wave here and I scaled back the mileage some and made it through. Did 54 miles last week and got 40 this week during the heat wave.
M: 7.25 at 6:59 overall
T: 8.5 at 7:17 overall
W: off
T: 8.75 at 7:12 overall
F: 7.5 at 6:51 overall...7:47, 7:21, 7:06, 6:47, 6:33, 6:28, 6:15.8, 3:03.5
Sat.: 8.75 at 6:56 overall...better weather...6:53, 6:49, 6:40, 6:26, 4:43.3 to finish...
Sun.: off
40 miles
Have a great week, everyone!
TL - Good run. I was a little surprised to see the race on tv today at an Olive Garden in PG County, MD.
OR - This heatwave was brutal. Good job getting through it.
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 @ 7:46 (81 + 69, sunny but early)
Tu: 2 jog (97 + 66) stroller
We: 5 @ 7:42 (81 + 70) stroller
Th: 5 @ 7:31 (95 + 73, sunny)
Fr: 5 @ 6:51 (89 + 71, cloudy)
Sa: 21 @ 7:06 (72-76 + 69)
Su: 4 @ 9:35 (72 + 69)
Total: 50 miles
Mon-Fri highs in the upper 90s with high humidity was demotivating. At least my legs were rested for a long run Sunday morning, first 20+ in over 18 months.
Critter tally: Thursday spotted a fat groundhog, a black rat snake, and a bald eagle on a short, hot run. Last Friday in Richmond, spotted a pack of 4 foxes, which is some sort of PR.
As with most, the heat messed me up this past week. Only got in about 40.
The prior week was 55.
Running the NYC Marathon and hoping to get back on track with the weather cooling down. Would like to get at least 50 this week with a proper 2 hr+ long run.
Good luck all 🍀
Two weeks since I've been busy, hoping to get back on schedule this week (both running and posting)
Male, 29, 6'4", 148 lbs
Races: 9/24 SwimRun
Mn - Off (travel/not much time in city)
Tu - Off (catching up on sleep/explore city)
Wd - 5.25 @ 9:40s Around Vienna's loop with wife
Th - 4 @ 7:05s in Germany
Fr - 4 @ 7:20s in Germany
Sa - Off (slept in)
Su - 3 @ 9:15s stroller run with Neice and Wife in Germany
Total - 16
Mn - Off (travel day)
Tu - Off (busy/lazy)
Wd - 8 @ 7:50s
Th - 6 @ 8:00s
Fr - AM: 3000 yd swim, PM: 4 @ 7:25s
Sa - 4 @ 7:20s
Su - Off (lazy)
Total - 22
Comments - Back home after our Worlds/Family visit Europe trip. Not much running but a lot of walking, partly due to wife's PostTib pain which had her minimizing any running. Any suggestions would be appriciated. Prior to the trip I had taken three weeks off for Runner's Knee and am on the way back from that. I have a SwimRun (16.4mi of running and 2.4mi of swimming) on the 24th that I will be very undertrained for. It is a team race and my best friend is in great shape plus there will be a very competative team that would have been a great match up but instead I will be lagging. Not signed up for anything after that. Might sign up for NYC marathon 2024 when it opens up though. Hoping to rally for Rothman 8k in November.
M35, 5'10/155
SBs: 4:47 (5th Ave), 18:11 (Prospect Park 5K), 1:20:53 (Tobacco Half), 2:57:30 (Jersey City)
Low-key week with the crazy heat and target race (5th Ave) on Sunday:
M- 6.4 ft. 7x600, 3x200 w/1' rest, avg 2:06 on the 600s, 39 on the 200s
T- 6E
W- 4.5E
TH- 12.1 CitiBike ride with the 100+ real feel
F-6.4E with 5 strides
S- 3.6E
S- ~7 with 5th Ave Mile
Result: 4:47, 14th overall in 35-39 heat.
Pre-Race: I live near to the course, so I just warmed up by leaving my apt around 35 mins before race-time. Got a little under 2 miles running to the park and then past the start to go to the portas. Did drills, strides and made sure to be near where they funnel you in to line up for when they allowed people in (around 8 mins before). Conditions were 90%+ humidity, but not super hot (74?). Very slight tailwind if anything. Run into a former college teammate which was cool. I got a good spot in about the 1st or 2nd row of the non-seeded people. I don't know how they award those, but there were 20-25 people with them, and I ran 4:48 last year...I think they only look at your 5K+ race results. About half of the starred group was running the NYC Marathon, so I figured I could beat a good chunk of them if they are just deep in marathon training.
Race: In my preferred all-the-way-to-the-right spot, the gun goes and there's a slight delay as I'm about the 3rd or 4th row back. Like last year I want to run as straight a line as possible. I also am cognizant of going out too fast. I'm a tad boxed, but unbothered by it as I feel it's keeping me within myself. First quarter (downhill) hit in 69.7 per my watch. If anything that is slow, but I stay positive as I didn't have as much adrenaline as last year when I started further back and was going by people. The second quarter is uphill and I focus on staying steady/working. At the Brooklyn Mile, I ran this quarter too slow and had too much left. Here I run 74.2 to hit 2:23.9 at halfway. For perspective, that is pretty darn fast I think I was more like 76-77 last year as I recovered from a fast start. I passed a decent chunk in this spot. The third quarter is slightly downhill. Here I'm focused on continuing to push but not getting over-excited about seeing the finish. I'm feeling OK, but not particularly full of run. I hit 70.9 for the split and 3:34.8 overall. As I pass it, it dawns on me that I do not have another gear. Nonetheless I want to at the very least hold onto the finish and I do like that NYRR gives me a 200 to go placard and a 1500m mark. I use those as motivation to not slow down and try my best to lift the pace (I can't really). I'm not getting passed a ton but also not working through the field. Cross the line and I have 4:46.6 on my watch for a 71.8 last quarter.
Post-Race: I am pretty spent. My main thing is my no. 1 goal was to beat last year's time of 4:48. Really hoping my timing was correct as I know they round up. Fortunately, it was and I tied my best ever time from 2016. Very pleased to do this as my calf injury troubles that started in a July 4 race had me on and off until late July. Cooled down with former teammate and went to watch Wife who PR'ed nicely while in Marathon training.
Now deciding if I should do a 5K in Jersey City on the 24th. It's annoyingly expensive ($65) and goes up another $10 after Wednesday, and a bit of a trek with having to pick up everything race-day. It's also NYCRuns, which I know people aren't super-fond of. That being said the timing is good, my health is good and it would be nice to have a flat, fast 5K to end the season on before I get thinking about Boston/winter training. Not sure which way to go honestly, it obviously would be better if there were more low-key options.
Male, 30, 6’0", 125bs
PRs: 5M: 24:28 (2022), Half Marathon: 67:29 (2023), Marathon: 2:23:28 (2023)
Next Races: Columbus Half Marathon, Powell Turkey Trot, CIM
Goals: OTQ
Monday:Off
Tuesday: 10 miles @ 7:22 avg
Wednesday: AM: 3 miles easy, 10 minutes @ 5:20, 4-2-2-1 w/1 minute jog recovery @ 5:00-5:02, 3 down
Thursday: AM: 4 miles @ 7:51 avg PM: 8.35 miles, 8 mile w/ 4 x 15 seconds strides
Friday: PM: 8 miles @ 7:05 avg
Saturday: 3 up, 12x 400 starting at 10k working down to 5k, 3 down
Sunday: 14 miles @ 7:13 avg
Total: 65.6 miles
This summer was a bit rough due to my foot not completely healing up from January's incident. Had two major setbacks from rolling my foot on a run. Summer wasn't completely a loss. Got a nice win at the Tracksmith Ann Arbor meet in 14:37.
I've been doing consistent PT to get this sorted out and my foot is slowly getting more stable. Had a great workout this weekend where I went:
73.9, 73.6, 73.4, 72.4, 72.0, 71.5, 71.1, 70.6, 68.99, 70.0, 69.2, 69.4 w/ 200 jog recoveries at about 55-58 seconds.
Got a busy week ahead of me since I'm heading to Chicago for a music festival. Planning on not losing any runs while I'm out there.
Male, 26, 5’9", 126lbs
PRs: 5k 17:21 (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: 89.4
Life has been incredibly hectic. I am just trying to get things settled before next month.
Monday Off
Tuesday AM Run: 8 Miles - 7:39, PM Run: 6 Miles - 7:18
Wednesday AM Run: 6 Miles - 7:44, PM Workout: 11 Miles = 3 Up - 7:52 -> 4.8 Miles - 6:15 = 10 x 2 on (6:00, 5:52, 5:56, 5:51, 5:50, 5:47, 5:53, 5:54, 5:52, 5:53 ) / 1 off (7:07, 7:04, 7:17, 6:58, 7:03, 7:04, 6:47, 6:56, 7:06, 6:56) -> 3.2 Down - 8:01
Thursday AM Run: 6 Miles - 6 Miles - 7:47, PM Run: 8 Miles - 7:29 + Strides (5:16, 4:45, 4:49, 4:50)
Friday PM Run: 10 Miles - 7:29
Saturday AM Run: 3 Up - 7:25 -> 3.9 Miles = 10 x Hills (5:50, 6:07, 6:01, 6:03, 5:58, 6:00, 6:01, 5:55, 5:56, 5:51) -> 5 x Half Hills (5:22, 5:19, 5:15, 5:24, 5:41) -> 3.1 Down - 8:00, PM Run: 6 Miles - 7:43
Sunday AM Long Run: 18 Miles - 7:12
A bit of a biggie today in the hills and so I thought I would share it…13.65 at 6:51 overall…
7:41, 7:17, 7:03, 6:58, 6:56, 6:47, 6:57, 6:53, 6:41, 6:33.5, 6:39.7, 6:29.5, 6:20.5, 4:13.2
Maybe I can be somewhat fast again?…