2018 Sub-3. No rules. Run. (Read 789 times)

    Zumba requires rhythm and dance ability. Most white men should not attempt it 

    50+ PBs5k 18:29 Tauranga Parkrun May18   

    10k 40:16 June 18

    " I have a plan to make my legs longer by wearing shorter shorts "      

     

    Swim5599


      Third recovery week in the books.  49 total with some small fartleks

       

      mon 6 with strides 8:15

      tue 9 with 8x1:00 on at threshold power (5:40) 2:00 off

      wed 6 8:20

      thurs 9 with 8x1:00 on at threshold power (5:43) 2:00 off

      fri 6 8:19

      sat 13 as 10 easy then 6x1:00 on at 5k power (5:20) 2:00 off

      sun SRD

       

      felt a bit flat thurs but otherwise good

      HM: 1/17 1:18:53. FM: 12/18 2:46:04

      finbad


        Reasonable week of trying to test out the PF. I can still feel it getting warm when I run over 5 miles and have a range of right-side niggles that are probably due to compensation but generally pretty happy. Tuesdays 3 minute fartleks were pathetic. I've signed up for a 10k on Jan 2nd which I'm going to use as a fitness test to set my workout paces before beginning marathon training. Happy christmas everyone.

         

        Weekly Summary
        Monday, Dec 17, 2018 thru Sunday, Dec 23, 2018

        <tfoot> </tfoot>
        Day Miles Pace Description Link
        Mon 5.5 7:55 Morning Run strava
        Tue 7.6 7:29 Lunch Runners: 8x3mins strava
        Wed 8.1 7:53 Lunch Run strava
        Thu 6.2 8:10 Slide return strava
        Sat 1.0 12:40 Round the block with NoNo strava
        Sat 14.4 6:55 Distance and meaning strava
          42.8 7:38    

        Upcoming; 15th April Boston marathon, 3rd May Scottish 5k champs, 9th May Helensburgh 10k, 16th May Dumbarton 10k, 24th May Monument mile, 26th May Shettleston 10k, 1st June Killearn trail 10, 2nd June Milngavie trail race, 16th June 7 hills of Edinburgh, 12th October TAMA half marathon, 27th October Leeds Abbey dash 10k

        steve_


        powered by plants

          It's the most wonderful time of the yeeeeeaaaar!

           

          Another good week in the books.  On vacay now so next week will be another big one and then race week.

           

          My week:

           

          M- 10+ easy

          T- 12 jog

          W- 12 w/ 12x800 alternating between a bit faster than HMP and a bit slower than MP

          T- am 12 easy, pm 4 jog

          F- 10 jog on TM

          S- 18 with last 4 at 6:32/mi

          S- 11 easy

           

          89 for the week.

           

          Merry Christmas to y'all who are into that

          5k: 17:52 (2014); 10k 36:59 (2014); 15k: 56:29 (2018); Half: 1:19:27* (2018); Full: 2:54:22 (2018)

          *downhill AF

          JMac11


            Finbad - good to see you back out there, hopefully that 10K will work out well and you didn’t lose too much fitness. You’re part of the BOTT group!

             

            Steve - good week, weather here has been perfect recently. Today was especially nice, low 40s, sunny, and no wind. Unfortunately, I saw the long range forecast for this winter and January is supposed to be below average and February “historically cold.” Going to be a tough winter out there, but you said you love it!

             

            Me - Weird week because I had 3 quality days in there, but they all went really well. Today’s long run was especially good, had a good natural progression in there which usually never happens for me on these easy long runs. T pace is about 5 seconds slower than it was at the end of my last cycle, but that’s to be expected at the start of a new cycle. Overall very happy with the start of this cycle, but a long way to go. Up to 72 next week, but over the next 6 days so that’ll be 92 over 7.

             

            Weekly Summary
            Monday, Dec 17, 2018 thru Sunday, Dec 23, 2018

            <tfoot> </tfoot>
            Day Miles Pace Description Link
            Mon 16.4 7:03 8E + 4T + 3T + 1E strava
            Tue 6.9 8:05 Evening Run strava
            Thu 17.2 7:18 3E + 2T + 8E + 2T + 2E strava
            Fri 6.9 7:36 Evening Run strava
            Sun 20.0 7:15 Lunch Run strava
              67.4 7:20  

            5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

             

            Next Race: Boston (4/15/19) 

            darkwave


            Mother of Cats

               Weird week because I had 3 quality days in there, but they all went really well.

                       
                       
                       
                       
                       
                       

               

              May our weeks all be that weird... Very nice week.

               

              Swim - you are bouncing back nicely.

               

              Finbad - glad the PF is progressing - that is a B!tch of an injury.

               

              Steve - solid week for you as well.  One of my favorite things is to run the streets of DC on Christmas morning - it's like the city is a big gift for me alone.

               

              My week: 56 miles of running, 17 "miles" pool-running, and other stuff.

              M: yoga and 8.5 "miles" of pool-running.  Foam rolling at night
              T: 6.5 very easy (9:18), upper body weights/core, and 3.5 miles very easy home (8:47) plus drills and strides.  Foam rolling at night.
              W: 6 very easy to yoga (9:36), yoga, then 5 very easy (9:00) plus drills and strides.  Sports massage in afternoon.
              Th: Upper body weights/core and 8.5 "miles" of pool-running.  Foam rolling at night.
              F: 12 miles, including 8 short hill reps (60-70 seconds up; 2:30 jogging recovery back down).  Also leg strengthwork and recovery swimming.  Foam rolling at night.
              Sa: 10 miles easy (8:55) plus drills and strides.  Later upper body strengthwork and core, plus DIY yoga.  Foam rolling at night.

              Su: 12.5 miles progressive - first 5 averaged 9:00; next 4 averaged 7:48; last 3.5 averaged 7:07.  Also leg strengthwork and recovery swimming.  Foam rolling at night.

              Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

               

              And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

              finbad


                That is a weird/nice week Jmac

                 

                Forgot my accountability plan - This week; 50 miles, one workout plus a long run with some speed is the plan

                Upcoming; 15th April Boston marathon, 3rd May Scottish 5k champs, 9th May Helensburgh 10k, 16th May Dumbarton 10k, 24th May Monument mile, 26th May Shettleston 10k, 1st June Killearn trail 10, 2nd June Milngavie trail race, 16th June 7 hills of Edinburgh, 12th October TAMA half marathon, 27th October Leeds Abbey dash 10k

                steve_


                powered by plants


                  Steve - solid week for you as well.  One of my favorite things is to run the streets of DC on Christmas morning - it's like the city is a big gift for me alone.

                   

                  it was a lot better when I still lived in Brooklyn but yeah, it's a cool feeling.

                   

                  Anyone up for a mileage contest?

                  5k: 17:52 (2014); 10k 36:59 (2014); 15k: 56:29 (2018); Half: 1:19:27* (2018); Full: 2:54:22 (2018)

                  *downhill AF

                  JMac11


                    it was a lot better when I still lived in Brooklyn but yeah, it's a cool feeling.

                     

                    Anyone up for a mileage contest?

                     

                    I think only you and Weather could possibly compete near the top. The rest of us are well lower in mileage.

                     

                    DW - You're so good about all the ancillary work. How do you find the time??

                    5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

                     

                    Next Race: Boston (4/15/19) 


                    Elite Jogger

                      it was a lot better when I still lived in Brooklyn but yeah, it's a cool feeling.

                       

                      Anyone up for a mileage contest?

                       

                      Not really much point on this thread. Maybe start one in an open thread and perhaps some of the RA folk will come out of their User Groups and participate? Who knows...

                       

                      Happy Christmas/Happy Holidays. ☃️

                      5k - 17:53 (2019)   10k - 37:53 (2018)   Half - 1:23:18 (2019)   Full - 2:51:32 (2016)

                       

                      Next Up: London Mary - 28th April

                      JMac11


                        I think there was an RA wide group doing this, but signups ended.

                         

                        https://www.runningahead.com/forums/post/7b9696b66b6a46878c0e87c642856fb9#focus

                        5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

                         

                        Next Race: Boston (4/15/19) 

                        steve_


                        powered by plants

                          that suggestion was rather tongue in cheek.  I have no interest in a mileage contest either.

                          5k: 17:52 (2014); 10k 36:59 (2014); 15k: 56:29 (2018); Half: 1:19:27* (2018); Full: 2:54:22 (2018)

                          *downhill AF

                          darkwave


                          Mother of Cats

                            that suggestion was rather tongue in cheek.  I have no interest in a mileage contest either.

                             

                            I have only one streak I care about, and that's how many injury-free days I can string together.  Running streaks and mileage challenges are orthogonal to that goal.

                             

                            Jmac - I fit it all in by playing life on easy mode.  No kids, telecommute full time, live less than 600m from an indoor pool and a running track.  Yoga studio and the gym are also very close.  When you have minimal to no transit time, you have much more time for everything else.

                             

                            ***

                             

                            Yoga and 9 "miles" pool-running this morning.

                            Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                             

                            And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

                            JMac11


                              Telecommuting is the shit. I worked from home today, and wow did the save a lot of time. I do run commute once or twice a week, but it doesn't fully make up for it, and I have it relatively easy (35 minutes each way).

                              5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:46:17 (11/18) 

                               

                              Next Race: Boston (4/15/19) 


                              Elite Jogger

                                that suggestion was rather tongue in cheek.  I have no interest in a mileage contest either.

                                 

                                You’ve got a good poker face as you used to love those mileage contests when you were an irresponsible adult working in the clothing business. 😀

                                5k - 17:53 (2019)   10k - 37:53 (2018)   Half - 1:23:18 (2019)   Full - 2:51:32 (2016)

                                 

                                Next Up: London Mary - 28th April