Road Racing & Training Thread: Week Ending 10/22/2023

Female, 49, 5'4", 105
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 3:20:29
Upcoming races: Philadelphia 8K, (November); Jingle All the Way 15K (December); Houston Marathon (January)
44 miles running, 500 yards swimming, and 90 minutes pool-running.
M: 6 miles very easy (9:22)
T: Off (colonoscopy)
W: 90 minutes pool-running and upper body weights/core
Th: streaming yoga and 9 miles (9:19)
F: 9 miles, including 6 Iwo Jima hills. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: 8 miles very easy (9:46) followed by streaming pilates.
Su: 12 miles very easy (9:23) followed by weights/core.

Since I've been absent a few weeks, I thought I'd jump back in. I ran Chicago two weeks ago and it went decently (ran 3:20:29, split as 1:40:39/1:39:50). Since the Chicago/Houston double worked so well last year, I'm trying it again.

This week was all about recovery and getting stuff (like the damn colonoscopy) out of the way before I start seriously training again.

darkwave - Always good to negative split a marathon. Hope you’re recovering well.

Missed posting last week, so here are the last two.

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
10/29 - 50k
3/16 - Half

(10/8 - 10/15)
Mo: 5 @ 9:08
Tu: 5 @ 7:37
We: 5 @ 7:22
Th: 20 @ 6:47
Fr: 5 @ 8:50
Sa: 10 @ 7:32
Su: 5 @ 8:29

Total: 55 miles

(10/16 - 10/22)
Mo: 8 @ 5:59
Tu: 5 @ 7:53
We: 8 @ 6:41
Th: 5 @ 7:31
Fr: 8 @ 7:17 (w/ 3 @ 5:36)
Sa: 8 @ 7:41
Su: 8 @ 7:24

Total: 50 miles

Looking forward to getting through this 50k then taking some time to rest and hopefully get everything healthy.

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: CIM
Future Goals: Sub 2:40 Marathon, Sub 1:17 HM, Sub 17:00 5k, Sub 5:00 Mile
Mileage: 89
Really busy these last two weeks with personal life stuff and family and a job change. Ended up running 1:18:08 at Columbus. All eyes on CIM right now and just giving it a good 5 weeks. Both workouts on the track, long run around DC.

Monday Off
Tuesday PM Run:8 Miles - 7:23
Wednesday AM Run: 8 Miles - 7:45, PM Workout: 11.15 Miles = 3 Up - 7:28 -> 4.85 Miles - 6:13 = 6 x 800 (5:38, 5:35, 5:38, 5:39, 5:35, 5:36) / 200J -> 4 x 200 (4:49, 5:01, 5:04, 5:25) / 200j -> 3.3 Down - 7:51
Thursday AM Run: 6 Miles - 7:43, PM Run:10 Miles - 7:09
Friday PM Run: 10 Miles - 7:47
Saturday AM Workout: 12 Miles = 3 up - 7:25 -> 3x1mi at HM (5:56, 5:52, 5:49) / 1 mile float (6:58, 6:58, 6:53) -> 3 down - 7:36, PM Run: 6 Miles - 7:46
Sunday AM Long Run: 18 Miles - 7:07 Cap at 6:45 pace, 12 mile progression in the middle from 7-6:4x.

Male, 30, 6'4", 152 lbs
Races: Get In Shape

Mn - 10 @ 7:50s
Tu - 10x30s Hills + WU/WD = 8.5
Wd - 8.5 @ 7:40s + 4 Strides
Th - 5k in 18:38 + WU/WD = 8
Fr - 6.5 @ 8:30s + 2 Strides
Sa - 8 @ 8:00s + 4 Strides
Su - 12 @ 7:05s
Total - 62

Two efforts and a short but solid long run, happy with the week.