Male, 30, 6'4", 150 lbs
Goals: Increase Mileage to 75+ mpw, Strides and Strength Work x3/week
Mn - 5.75 @ 8:35s
Tu - Off 61 Day Streak
Wd - 10 @ 7:25s
Th - 10.75 @ 7:45s
Fr - 4@ 6:14 + WU/WD = 10
Sa - 13 @ 7:25s
Su -10.25 @ 8:05s
Total - 60
Easier week after the half marathon, it took more out of me than I thought it would. Back on the strides/strength work train this coming week.
RunnerSam - smart to give yourself a bit extra recovery.
***
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 3:20:29
Upcoming races: Houston Marathon (January)
60 miles running and 1000 yards swimming.
M: 8.5 miles very easy (9:29) and streaming yoga
T: 10 miles, including 15 ~400s starting at 1:40 and ending at 1:36. Recoveries started too long (1:40-2:00) but were shortened to 60-70 seconds by the end. Followed with leg strengthwork and 500 yards recovery swimming.
W: Streaming yoga and 8.5 miles very easy (9:41)
Th: Upperbody weights/core and 6 miles very easy (10:24) on trails.
F: 8 miles, including a 1600 in 7:06 and some strides, followed by injury prevention work.
Sa: 4 miles very easy (9:37) and streaming pilates.
Su: 3 miles warm-up, 15K race in 1:08:04, and 2.5 miles cooldown. Followed with injury prevention work and 500 yards recovery swimming.
If you're wondering about Tuesday's workout, our local track is a mess. The infield is being replaced, which means metal fencing in lanes 1 and sometimes 2 and a weird plywood/tarp "road" across the track for the machinery to use to get to the infield. So, on Tuesday we did 1 lap repeats that started after the plywood track crossing and finished before, with the laps being run in lanes 2, 3, and 4.
I did a tune-up race for Houston this weekend. I was slow but thought I raced well and was overall happy with it. The weather was a factor, as a front rolled through during the race, resulting in wind and heavy rain.
I ended up placing 6th female overall and top master female. I suspect that some of that placing was due to a high DNS rate because of the weather. For me, DNSing wasn't an option because I needed a tune-up for Houston.
M39 6’1” 165
PB / 2023:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:32 / NT
8K 24:40 / 27:22
10k 31:25 / NT
Half 1:08 / 1:13:02
Full 2:32 / NT
Upcoming Races:
January 5k…
M: easy, 9M
T: threshold, 3x3M @ 5:35-40 (3mr), 12M
W: easy, 10M
R: easy, 8M
F: vo2, 5x1000 @ 3:06-07 (2mr), 8M
S: long run, 20M
S: off, —
12/10 Total 67 (6d)
12/03 Total 66 (7d)
11/26 Total 57 (6d), LR=15
11/19 Total 42 (5d), 55🚴
11/12 Total 63 (7d), LR=12
11/05 Total 40 (5d), LR=12 / 40🚴
10/29 Total 20 (3d)🤕 / 55🚴
10/22 Total 35 (4d)🤕 / 30🚴
10/15 Total 57 (6d), LR=15
10/08 Total 47 (5d), LR=14
10/01 Total 35 (4d)🤕 / 25🚴
09/24 Total 30 (4d)🤕 / 50🚴
09/17 Total 23 (3d)🤕 / 60🚴
09/10 (injury)🤕 / 70🚴
09/03 Total 55 (6d), LR=12 / 30🚴
08/27 Total 54 (6d), LR=14 / 45🚴
08/20 Total 46 (5d), LR=12
08/13 Total 55 (6d), LR=14 / 30🚴
08/06 Total 58 (6d), LR=14 / 30🚴
07/30 Total 46 (5d), LR=12 / 30🚴
May-July (light training/cycling🚴)
April (injuries🤕)
04/03 Total 63 (6d), LR=15 / 40🚴
03/27 Total 65 (6d), LR=16 / 30🚴
03/20 Total 61 (6d), LR=15 / 25🚴
03/13 Total 58 (6d), LR=14
03/06 Total 44 (6d), HM 1:13:02
02/27 Total 58 (6d), LR=13
02/20 Total 66 (6d), LR=18
02/13 Total 62 (6d), LR=16
02/06 Total 72 (7d), LR=18
01/30 Total 63 (6d), LR=17
01/23 Total 61 (6d), LR=15
01/16 Total 62 (6d), LR=15
01/09 Total 60 (6d), LR=14
M35, 5'10/155
SB: 4:47/18:0x/1:20:53/2:57:30
Upcoming: Armory Race (?), Gridiron 4M, NYC Half, Boston
Good week for me, a bit backloaded with travel/weather. Most easier runs on the slower side as I was running with my wife and getting some quality in on workout days.
M: 5.1E @ 9:43
T: 6.8 ft 6x1K with 1' Rest, averaging 3:41ish, these might've been a bit harder/faster than ideal
W: 6.1R @ 9:08
TH: 7.1 ft 9x600, 1x400 with 1' rest, these were around 5:40 pace. I always find 600 repeats tough. They should feel much easier than repeat 800s/1000s with 1' rest and yet I find them feeling much closer to 800 repeats than 400 ones...
F: 5.4 @9:29
SA: 4.1 @9:39
S: 12.2@7:26, semi LR in Boston with Tracksmith crew. Weighed running the whole thing at a decent clip (as this was), or doing some threshold/fast finish. I ended up with a couple faster miles at the end, but it was a steady run after a stoplight-filled first mile of 8:23. Longest I've gone in some time.
Overall: 46+ miles. Now with a month-plus of decent training. Did my workout of the week today, but will have a LR Saturday and likely sneak in a workout on Monday.
Male 28 years old, french guy. Currently training for XC and 10 k. Upcoming race : hilly 8 k road race this sunday.
PR
1500 m : 4min13
3000 m : 9min05
10 k : 32min59
I tapered a bit my mileage this week. I did some nice speed session and strength training. I ran 51 miles including one track session, a tempo run and a specific 5 k / 10 k workout. Good training week eventhough I had a cold at the beginning of the week which bother me a bit.
Monday Am 30 min of bodyweight workout ( core, wide grip pull up, narrow grip pull up, chin up and dips)
tuesday 10 k easy including 8 strides of 80 m / 120 m on grass.
Wednseday : am Track 5*500 (90 sec, 92 sec, 91 sec, 93 sec, 90 sec) + 5*400 m (72 sec, 73 sec, 71 sec, 73 sec, 72 sec). Tough session. I had a runny nose, morever the track was pretty wet so it was hard to keep an even pace.
pm Lower body strength. 1h of Jumping Rope, plyo, bodyweight strength and heavy lifting : 4*5 Back squat (66 kg)+ 6*3 Hipthrust (70 kg). My cold did not bothered me during the lifting.
Thursday : 10 k easy
Friday : 35 min jog drills and 8 hill sprints.
Saturday : am 5k / 10 k specific workout 18 k in total. I did that session over a 800 m hilly loop (approx 8 m of vertical gain). It was impossible to run on the track because of the stormy weather.
3*2400 m @ 10 k pace (7min54, 7min55 and 7min54) average pace5:13 pace+ 3*800 m @ 3k / 5 k pace (2min27, 2min30, 2min27) average pace 5:01
pm : Upper body workout 25 min (core, regular push up and plyo push up, bench press and chin up)
Sunday : long run with 1h (17 k) @ up tempo pace average pace : 5:56. 22 k in total
Ran with a 2h18 marathon guy. I Felt pretty strong. My legs were good and my heart rate was pretty even The only issue I had during that session was my left leg uncoordination.
When I ran "fast" for a long period on even surface (track of road), my left ankle start to pronate in an uncontrolled manner. That day it happened after 50 min of running. Fortunately we were running right next to a grassy path. When I switched to the grass, the issue went away almost immediately. When I tried to explain my problem to my friend he was like : What the hell is this ahaha.
Whoo whee! This thread is still alive, huh? I don't think I've posted much since 2019, but I'm still out there trying. Here's how the last few years have gone:
2019
- DNF'd Indy Monumental due to pulled hammy.
- Long-term issues with posterior tib pain. Lost most of the rest of the year trying to recover from this.
- Had my Crohn's flare up and had a hospitalization due to intestinal blockage. Came very close to losing a pound or two through intestinal resection.
2020
- Continued issues with posterior tib. Several starts/stops. Ultimately took several months off to try to reset.
- Another Crohn's flare and another hospitalization. Started Humira for the first time and have returned to full remission since.
2021
- Actually had a good start to the year. Right knee had its first major setback and lost the momentum.
- Rest of the year was full of starts and stops for various reasons but ended the year strong.
2022
- Started strong, then caught COVID and pulled a hammy trying to return too quickly.
- Had another promising start, but my right knee began acting up. This has turned into one long injury that I'm still dealing with. Started PT in October.
2023
The year of knee rehab. After 5 or 6 months of slow progress through PT, I got more imaging done and a tentative diagnosis of plica syndrome. This led to a series of cortisone injections of varying success. The last was in October and I'm already getting sore again. I worked my way back up to 65 mpw and promptly pulled a hamstring. I'm opting for surgery to hopefully start with a clean slate, get healthy, and get a new marathon PR. Enough is enough! If it doesn't work, I may turn into one of those horrible people who wear padded spandex shorts and pedal ugly hunks of metal around for exercise.
I'm 37 now, haven't started a race in nearly 5 years, but still hoping my body will hold up to enough volume to allow another shot or two at some PRs. Feel like I have unfinished business with the half and full.
What's the running equivalent of Tadej Pogacar riding ~7 W/kg for 40 min?
2024 College Track & Field Open Coaching Positions Discussion
Actual snipers (including a Congressman) think it was an inside job
JACOB and YARED, why won't either try to emulate Hicham's 1500m tactics?
What distance runner in history has had the biggest fall from grace?
Brazilian 2:04 marathoner Daniel do Nascimento catches doping ban
If there are lions and leopards in Kenya, why don't athletes ever get eaten on their runs?