Male, 26, 5’9", 128lbs
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: 94
Didn't realize it was probably the last major week of training before the Columbus Half. Life got really busy, a bit down, but still gutted it out. Gonna take next week very chill and emotionally recharge and see my parents for the first time in months.
Wednesday felt great, Sunday was a bit of a struggle. I'm trying nuun endurance and it does not sit well. Struggled to get below 6 but once I did I was able to keep it there.
Still don't know how to loop around Hains Point. Somebody please teach me this workout loop.
Monday Off
Tuesday PM Run:10 Miles - 7:13
Wednesday AM Run: 7.7 Miles - 7:48, PM Workout: 12.3 Miles = 3 Up - 7:33 -> 6.3 Miles - 6:16 = 6 x 1k (5:33, 5:32, 5:33, 5:35, 5:35, 5:36) / 400j -> 4 x 200 (4:54, 4:40, 4:43, 4;44 ) / 200j -> 3 Down - 7:48
Thursday AM Run:6 Miles - 7:54, PM Run: 11 Miles - 7:18
Friday PM Run: 8 Miles - 7:42
Saturday AM Run: 12.4 Miles - 7:13, PM Run: 6 Miles - 7:52
Sunday AM Long Run: 19 miles - 7:03 = up -> 2 x 3 mile (6:04,6:04,6:00) (5:55,5:58,5:57)
M 30 5'9 170ish
Just trying to build miles. Heard they're gonna have around an 8 minute cutoff for Boston 😬
Don't think I'm close to 252 shape but will see. Ran a 123 half last spring
10/1 run 60
M- 7 @920, HR 132
T- 9.3 @707, HR 160
W- 7 @919, HR 130
Th- 12.1@736, HR 151
F- off
Sa- 10 trails, HR 134
Su-15 @809, HR 149
Five weeks to go. Half marathon on 11/4.
Best week of the build thus far.
M: 10.5 at 6:50 overall...6:28.7, 6:17.3, 6:10.5, 2:57.1 to finish...felt strong
T: 10.65 at 6:50 overall...felt strong...
W: 11.65...at 6:57 overall
T: 14.13 at 7:01 overall...in the hills
F: 9.25 at 6:53 overall...6:39.7, 6:23.3, 6:08.7, 1:30.5 to finish...strong
Sat.: off
Sun.: 9.5 at 6:41 overall...7:46, 7:29, 7:07, 6:41, 6:30.4, 6:29.7, 6:21.1, 6:12.8, 5:59.7, 2:56.9...just a great run...in full control...watch showed 39:13 for 10k, 19:02 for 5k, and 5:51 for mile...
65 miles
With the weather getting better, the real running is starting...and I have not felt this well in a long while...
AverageForFun wrote:
Still don't know how to loop around Hains Point. Somebody please teach me this workout loop.
I’m sure I’m missing something, just loop around Ohio Dr SW, watch out for bikes/ducks/flooding, and cross over on Buckeye Dr or Basin Dr? Or are the new bike lanes making it difficult to run?
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
10/8 - 10 mile
10/29 - 50k
3/16 - Half
Mo: Off
Tu: Off
We: Off
Th: 2 easy
Fr: 4 easy
Sa: 8 easy
Su: 5 easy
Total: 19 miles
Pretty beat-up from last Sunday’s 20 mile race and needed to rest this week. Also a busy workweek preparing for a government shutdown that didn’t happen.
This Sunday’s 10 miler will just be a long tempo.
After getting through the 50k, I will need to get this tendon fully healthy.
That race last week must have been rough. I heard a few people were still feeling it and talked about how muddy the course was.
Turns out I just never went far enough to take a left onto independence to make another loop.
I'm officially into Boston and feeling good about it. The last few weeks since 5th Avenue I've been helping my wife with marathon training via pacing and then biking as well on long runs. Maintaining OK physical shape, though definitely have been eating more junk food and not as much intensity as far as my exercise. Thinking I will start training for real again after the NYC Marathon, and then Marathon long runs starting in early to mid-December. I would like to do a race or two, but probably going to try to stay local on that.
French Male, 28 years old
PR :
1500 : 4min13 2023
3000 : 9min05 2022
10 k : 32 min59 2023
Upcoming race : Trail running will be my main goal up to march. I want to place well for the french championship on the short course (30 k). But I also plan to race XC between november and january and maybe a 10k. Last week I did my biggest training cycle for month !
Mileage : 56 miles and over 3000 ft of vertical gain.
Two big workout and a race :
A tempo session on tuesday : 25 min warm up + drills and five 100 m @ mile pace 40 min tempo over hilly terrain with a mix of gravel trail and road section. 11 k @ 5:49 min / mile and 120 m of vertical gain Then 15 min cool down. 20.4 k in total
A Threshold interval workout on thursday : Same warm up than tuesday and 10*2min on hilly road and dirt trail. 10 miles in total.
Saturday : Trail running race. 10 miles and 1100 feet of vertical gain
I won with a time of 1h00"46 sec. Average pace : 3min48 / k or 6min07 / mile.
The course was really fun. We started on the flat with a 4 k coastal section. Which was technical with a mix of rock, sand and some low wall ! Then we ran uphill threw the landes and the race finished threw the wood with some pretty nice single track.
It was one of my best race. It surprise me a bit because I did a BIG break of one month and half this summer. And I just have 5 weeks of running in my leg. With only a bunch of workout (mostly tempo, hill sprint and threshold stuff).
Male, 30, 6'4", 150 lbs
Races: Get In Shape
Mn - Off
Tu - 15 min str
Wd - Off
Th - 4950 swim
Fr - 6.25 @ 7:50s, 15min str work
Sa - 4 @ 11:10s with father
Su - 10.25 @ 7:55s
Total - 20.5 Run, 4950 yd swim, 30 min str work
Off the first four days of the week due to some heel pain from my trail race the sunday prior. feeling 100% now
AverageForFun wrote:
That race last week must have been rough. I heard a few people were still feeling it and talked about how muddy the course was.
Turns out I just never went far enough to take a left onto independence to make another loop.
Got it. It’s a fun loop, and if you’re not running a hard effort, it’s nice to stand at the very end of Haines Point where the Potomac, Anacostia, and Washington Channel meet. There used to be a sculpture of a giant coming out of the ground there before it was moved to National Harbor some years ago.
Haven’t been out there in a few months and heard they were re-working the traffic flow to put in new bike lanes and was hoping that hadn’t caused some chaos!
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