Flavio I attribute my better health to social distancing and hand washing etc so not picking up bugs that I normally would 

I really can't say that when social distancing is my default state 

Marco - Welcome back!  Looks like you’re doing the right thing to avoid workouts for a while until you’ve gradually built back a base.

I'm still doing base work myself, but I ran a tempo Friday that was closer to real tempo pace than what I've been doing - 3 miles at 6:31 per.  Still need to work on even pacing, though, as my first and last half-miles were 10-15 sec/mile faster than the middle four.  Also swam for the first time this year now that our Y has opened back up.  

Sun - off

Mon - 12.1 miles slow & easy

Tues - 6.8 easy including strides

Weds - 10.7 easy

Thurs - 15 minutes swimming

Fri - 6.1 at track including 3 @ 6:31

Sat - 7.7 easy

Total - about 43.4 miles

12/26/52-week averages - 43/42/36 mpw

Kimba welcome back.

James nice week.

Marco hope you feel better soon.

Watson solid run.

My week pretty good topping 90kms.

Weekly for period: From: 15/06/2020 To 21/06/2020

Total distance: 93.15km

My week was good, biggest week this year, admittedly just 58km.  This coming week will be my last week of two weight / rehab / prehab sessions.

Weekly for period: From: 15/06/2020 To 21/06/2020

Total distance: 58.67km

Steve - good luck with the hamstring.  Play it safe.  Mine was muscular rather than tendon.

Watson - awesome racing over there. I’m jealous!

Marco - no need to say sorry, life gets in the way, c’est la vie.

Stay safe!

James - awesome that you can swim again, some good exercise without the impact.

Kim - hey, welcome back.

Let me catch you up.

Marco had covid, I possibly had it too. Mark continues his great streak of non stop running. Jmac and DPS are pregnant.

Piwi is running more than 30 minutes per day. Watson is over his injury and is running races.

Piwi - awesome week!

Steve - take care of that, foam roll, rest, lots of sleep, etc.

Mark - so impressive how nothing stops you. It reminds of an article I read about Pelé, where it said he was such a great athlete because he was never injured. To be fair though, he retired at 34.

Me - a nice week, I somehow am tired after running so little but it must be all the strength training.

I know it will pay huge dividends though so being very disciplined about it.

I've just realized my target "Race" of taking the crown on a local park might not happen the way I planned. As slow as the citizenship recognition process is going (5 months now), it might finish before August 2nd. The maximum limit is theoretically 6 months which would take me to the end of July, but they might stretch that due to Covid.

Edit to clarify: We'll move to another town once citizenship is done (Bologna), so if it's ready next week we'll move away and I won't be here to run that segment.

Weekly for period: From: 15/06/2020 To 21/06/2020

Total distance: 42.80km - 3h30

Kimba - ditto on the welcome back!  You also Marco - glad to hear your body is now holding up.

James D - really jealous of the pool

Piwi - nice kilometerage!

Watson - good to see the light at the end of the rehab tunnel.

Steve - I sound like a broken record/diagnosing everyone else with my own issues but....that hamstring sounds like a nerve issue maybe?  The electric part?

Marky_Mark - solid week.  I raised my question on MP work in the other thread.

Flavio - I am confused - how does your Italian citizenship relate to taking the local crown?  Are you not a local until you are a citizen?

Zebano - congrats!

My week:

65 miles
M: Upper body weights/core and streaming yoga
T: 12.5 miles on treadmill, including an alternating hill/tempo workout - two 60 second hills, then 12:30 minute tempo (6:48 pace per footpod - most likely faster due to footpod error), two more hills, 12:30 minute tempo (6:42 per foot pod - again, probably faster due to foot pod error), two more hills. Followed with leg strengthwork and streaming yoga.
W: 7 miles very easy outside (9:13), streaming yoga, 7 miles very easy on treadmill (8:56), plus drills and four hill strides.
Th: Upperbody weights/core in morning; streaming yoga in afternoon.
F: 12.5 miles- stared with a hill workout of 2 repeats of 2:00 strong on 3.0 incline, 1:30 easy, 0:30 fast, 1:00 easy. The treadmill then shut down on me, so I used this as an excuse to head to the track for some 200s - did 2 sets of 6x200 with 200 recovery - split each set as two hard, two harder, two harder still. Splits were 44/44/43/43/40/40 and 43/44/42/41/39/40. Followed with some leg strengthwork and streaming yoga.
Sa: 10.5 miles easy outside (9:12), plus an 800 on the track to calibrate the foot pod; then drills and four hill strides plus streaming yoga.
Su: 14 miles outside, including a workout of 2 miles at tempo (12:49 - split as 6:27/6:22) and 2x~half mile in 3:06 and 3:05. Followed with streaming yoga. Later did a 1 mile jog to test out a new pair of takumi sens, plus some drills.

Changing my training up, now that some faster races are on the horizon.  Shifting from strength to top end aerobic fitness and speed (then in a few months will transition to marathon-specific fitness).

Also did some interesting diagnostics with my Stryd footpod - The footpod has been consistently claiming that I'm running about 15-20 seconds slower than the treadmill says, while my perceived effort was frankly a lot closer to the treadmill than the footpod.

After Tuesday's workout, when I can tell you there was no way I was running 6:48/6:42 pace for those tempo segments, I decided to measure how fast the treadmill was going, by measuring the belt and then timing 20 belt revolutions a few times at different speeds.

Confirmed - the treadmill is actually running about 0.1 MPH faster than the posted speed (i.e. 8.8 MPH when I enter 8.7 MPH) - this means about 3-5 seconds faster than programmed (as opposed to the 15+ seconds slower than programmed that the footpod claims).  Re-calibrating the footpod to 1.03 seems to give me a more realistic pace.

Now of course, Commander Keen  will note that treadmills can act differently when someone is running on them, and I have not gotten my sig other to count belt revolutions while I'm running.  OTOH, from what I understand, that issue arises mainly when you have a heavy person running on a treadmill with a weak motor.  I'm a small person running on a commercial grade treadmill (4 CHP).  Plus, my perceived effort is generally fairly accurate, and the treadmill does not match my perceived effort.

So...now I've recalibrated the footpod, which interestingly requires different calibration for inside and out (1.03 on the treadmill, 1.00 outside).  This would seem odd also, but judging from internet discussion, I am NOT the only one who has discovered this - a lot of people seem to need to calibrate their footpod to 1.03 or 1.04 for a treadmill, while keeping at 1.00.

Of course, I'm also playing with all of this as I'm about to shift back to mostly outdoor running, so....