37, M, 130lbs, 35:07-10KM OCT 22, 1:20.40 HM OCT 21
got into running during the pandemic, 3.5 years in and i'm hooked.
hoping to dip below 1:17 for the half in mid feb
finished my second week of 8 of this shorter training block. aiming to peak at 110 KM. this week was a bit scattered because of travel etc...happy with how things are going. reps on tueday were a bit fast but they felt controlled so i can't complain...should probably be running them closer to goal HM pace 3'38KM
M - REST
T - 14.25KM, 4x1600, 3'33KM avg, 2:00 AR - 4'17KM AVG
W - REST
T - 17KM, 6KM tempo - 3'44-3'39, 4'17KM AVG
F - 15KM Easy
S - 15KM Easy
S - 23KM 4'30KM
84KM Total
Legs are feeling it a bit but I should be ready to go for tomorrow's WO - 4X2K @TH
Happy Holidays to you all!
Male, 30, 6'4", 150 lbs
Goals: Increase Mileage to 75+ mpw, Strides and Strength Work x3/week
Mn - 11 @ 8:00s
Tu - 5x1200 + WU/WD = 10
Wd - 10.25 @ 8:10s
Th - 11 @ 8:25s
Fr - 7 @ 8:05s
Sa - 13 @ 7:55s
Su - 10 @ 8:15s
Total - 72
Tu - 4:19 4:18 4:18 4:18 4:21 with 200s rec in 75. First track workout in a while and happy to hit 5:45s
General- lots of partial or total group runs this week so don’t read too much into the paces. Many were a mix of low/mid 7s solo and much slower group
Welcome, BlurryPedestrian!
Also wanted to say hi to Jewbacca - it was good to see you posting again!
RunnerSam- you are getting close to that 75+ mpw goal!
I missed last week, so I'll post two weeks:
****
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)
Week 1:
65 miles running, 90 minutes pool-running and ~1000 yards swimming.
M: 90 minutes pool-running and streaming yoga
T: Upperbody weights/core and 7.5 miles very easy (10:25) on trails.
W: Streaming yoga and 11 miles very easy (9:27) plus strides.
Th: 10 miles, with 8 Iwo Jima hills (alternating 2-2:50 uphill with 30-40 second downhill stride, 60-90 second jog between each). Followed with leg strengthwork and 500 yards recovery swimming.
F: 11 miles very easy (9:41) plus drills and strides. Streaming yoga in afternoon.
Sa: 17.5 miles, including 2x5 miles at marathon effort (37:24- 7:29 pace and 37:13 - 7:27 pace) with 8:32 float between the two. Followed with injury prevention work and 500 meters recovery swimming.
Su: 8 miles very easy (10:17) on trails
Week 2:
61 miles running, 3 hours pool-running and 500 yards swimming.
M: Upperbody weights/core and 90 minutes pool-running
T: 10 miles, including a failed track workout (dropped out on first lap of first rep); streaming yoga in evening.
W: 10 miles on the treadmill, including a workout of 7x5 minutes at tempo effort (8.4 mph) with 60 second jog. Followed with leg strengthwork.
Th: 10 miles very easy on trails (10:36) and streaming yoga.
F: 12.5 miles very easy (9:40) and upper body weights/core.
Sa: 18 miles progressive, split as the first 5 miles averaging 9:40, the next 5 miles averaging 8:32, and the next 8 miles averaging 7:50, and then a 1/2 mile cooldown jog. Followed with injury prevention work and 500 yards recovery swimming.
Su: 90 minutes pool-running and streaming yoga.
Week 1 was better than week 2, with the 2x5 miles at marathon effort going really well.
Week 2 started off on a bad note when I pulled the plug on the Tuesday workout. It was a frigid morning, and I just couldn't get warmed up. I started the workout but it felt like I was going to pull a muscle if I forced it, so I stopped and decided to do a treadmill workout the next morning. That workout went well, but I didn't give myself enough recovery the next day, and so was pretty tired by the end of the week for the Saturday long run. Pushed through that, and now I'm pulling back on stuff for the next few days to catch up on recovery.
M34, 5’10/155
SBs: 4:47/18:0x/24:06/1:20:53/2:57:30
Upcoming: 1/6 (hilly road mile), Gridiron 4-miler, NYC Half, Boston
Solid week, got all 7 days though no LR.
M: 6.2R @ 9:15
T: 6.1M @ 7:43
W: 5.4 ft. 12x200m hills with 90” jog down rest and extra 30s midway. Not the best hill too gradual the first 100m which had me sprinting too much early on.
TH: 5.3R @ 9:47
F: 6.3 ft 5x1k Threshold, 6th my calf cramped up a bit, but before then was good. Unfortunate dud threshold today and it was dicey at first but chilled out. I will need to manage this. 3:41ish pace after slow first rep.
S: 5.1R @ 8:15ish on treadmill
SU: 6.8M @ 7:38. Too time-crunched for proper long run.
Total: 41 miles, will get a LR this weekend and do more prehab on the calf.
darkwave wrote:
Also wanted to say hi to Jewbacca - it was good to see you posting again!
Thanks DW! Good to see you still grinding out solid weeks of training.
I got a whole 5 miles in 2 runs before surgery on Wednesday. Arthroscopy on the right knee went well. Doc said he removed a little synovial tissue to hopefully alleviate the plica syndrome I've been experiencing. There was some concern of cartilage damage from imaging, and he said he did some "cleanup" around there... I was pretty out of it so I'm not sure what that means exactly. But he said everything else (meniscus, ligaments, etc) looked excellent.
So I'll be starting PT on Tuesday. No running for 4-8 weeks depending. I'll probably pop in here and there as I get back to regular training.
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