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


Elite Jogger

    Watson - Good week, have you got a goal for the half? Yeah they will have chip timing and the officials will let runners know when they’re approaching the last lap. I’ll also set my Garmin at 0.25 miles auto lap so hopefully there’ll be no stress or confusion. 

     

    My week...

     

    Mon - 5 @ 9:03

    Tue - 7 @ 7:58

    Wed - 18 on TM w/2x6 miles @ 6:26 (3min walk recovery)

    Thur - Off

    Fri - 16 on TM w/3x2 miles @ 6:11 then 3x1 miles @ 6:02 (2min walk recovery)

    Sat  - Off

    Sun - 20 @ 7:39

    Total - 66

     

    Pretty good week for me and will probably continue to aim for 3 decent workouts per week and not worry too much about overall mileage. Pleased with the TM workouts, but felt a slight twinge in my hamstring this morning so cut it short to be safe (was planning on 22). My Achilles is nearly 100% again so it’s a case of one niggle goes and new one arrives. 

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

     

    Next Up: London Mary - 28th April

    Swim5599


      Mikkey that sounds awesome actually.  I’d be all about that.

       

      Watson super consistent weeks.  That will pay off

       

      got 65 in this week and stopped posting on Strava because I needed to drown out the noise for awhile

       

      mon 8 with strides 7:55

      Tue 7 7:53

      Wed 8 7:48

      Thurs 11 with 10x400 at R effort with 400 recovery

      fri 8 with strides 7:48

      sat 8 7:50

      Sun 5 easy, 5 at M effort, 5 easy.  7:05.  The M portion was at 6:20 avg into a 30 mph cross wind.

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

      Andres1045


        Mikkey - I know you're used to more mileage, but two quality days plus a good long run seems great to me.  I still expect a good result from you in April.  I kind of wish I was running Barcelona again too.  But I think the extra few weeks of training will do me good.

         

        Watson - you're on the right track as the intensity and the mileage seem to be slowly but steadily going up.

         

        Swim - Looking good.  You thinking of racing anything before the mile in July?

         

        My week:

         

        Weekly Summary
        Monday, Feb 26, 2018 thru Sunday, Mar 04, 2018

        <tfoot> </tfoot>
        Day Miles Pace Description HR Link
        Mon 8.1 7:59 Morning Run 139 (71%) strava
        Tue 12.1 6:52 10@~GMP 159 (82%) strava
        Wed 6.1 8:35 Morning Run 133 (68%) strava
        Thu 6.2 7:57 NYC! 143 (73%) strava
        Thu 4.0 7:38 Afternoon Run 147 (75%) strava
        Fri 8.2 7:56 Morning Run 143 (73%) strava
        Sat 20.0 7:22 RP Long Run 149 (76%) strava
        Sun 6.3 8:04 71. Biggest week since March 2016 141 (72%) strava
          71.0 7:39      

         

        I felt great during my 10 at MP on Tuesday.  It was the first one of these to feel comfortable from start to finish.  It helped that I did it in much better conditions (59F and dry).  I'm starting to feel good, but my Saturday long run wasn't anything spectacular.  The conditions were good, but my legs seemed heavy throughout.  I guess the good thing is that the effort was more or less easy the whole time. I still have 3 long runs to go, so hopefully 2 or 3 of them can be better.

        Upcoming races:  I dunno.

        finbad


          Watson - looks like steady progress

          Swim - you reminded me to do more strides

          Mikkey - good looking week, shifted a niggle and got 2 days off.

          Andres - you look like your coming to the boil, no stress/surprise not having a special long run and a mileage high in the same week

           

          My week

          Weekly Summary
          Monday, Feb 26, 2018 thru Sunday, Mar 04, 2018

          <tfoot> </tfoot>
          Day Miles Pace Description Link
          Mon 7.5 8:43 Chief techs strava
          Mon 3.6 8:47 Leica strava
          Tue 9.6 8:03 Frosted lashes strava
          Wed 10.4 8:44 Skiving! strava
          Thu 3.1 7:55 2 minutes in work strava
          Fri 3.3 8:50 Week's work in one day, let's go strava
          Fri 6.0 10:45 Few laps of the tunnel strava
          Sat 21.2 7:15 Dead or alive strava
          Sun 7.5 7:41 Afternoon Run strava
            72.2 8:15    

           

          Not to bore everyone with weather chat but this week I found out what happens when a Siberian weather front meets Scottish levels of rain. Done lots of snow shovelling cross training. I actually managed a few more miles than my total suggests but I had to do laps of a tunnel under the river to find some clear path. No workouts but managed a repetitive long run around a nearby biotech campus where they had plowed a half mile circuit of road.

          I've got a 10k coming up this Saturday and am probably in shape to get a PB but am tempted to incorporate it into a long run. Will make the call based on how I feel later in the week.

          Upcoming; 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

          kramrunner


            Toledo Week 09/16
            M      01 29 43         10.52     w/ 8x hills
            T       01 15 28         10         w/ 3wu + 3x2@5:49 + 1 cd, 0.5%, rec: 120s, 150s, 120s, HR>170 @--/1.2/1.05mi; HR<140@50/55/60s
                     00 35 50          4.19      recovery
            W     01 22 37         10.13      easy
            Th     -- -- --              URD
            F       01 26 40         10.4      easy
            S      03 11 49         23.2       depletion run w/ 7oz water only
            S      00 55 50         6.48       easy
                                           ====
                                           74.92

             

            Pretty good week all things considering. I had a sore quad going into the week and then came down on a stone that bruised the joint where my big toe connects to the foot on Monday. I knew it was only superficial so powered through a solid threshold session on Tue. My plan had been for a down week and a dumping of snow assured I took my first off day in a month on Thur. Got a nice long depletion run in on Sat, with only 7oz water consumed on a 3hr slog, made all the more boring by being restricted to a loop around town due to ice and slop lying all over. Back on it this week, 6 to go.

             

            Finbad: Nice week. I've been laughing my ass off over here seeing some of the idiocy in Ireland during this snow event. That 10k seems like a great place to get some quality in. Are you going to get 12 in before hand and arrive right before the start and Marathon pace it or arrive a few mins before the start and race? 10k is tempting if you're into that kind of pain.

             

            Andres: A solid build up continues. That was a really impressive MP run on Tuesday. Nothing wrong wth the long run on Saturday, that's a solid pace to put in for 20 miles.

             

            Swim: Another solid week and nice job getting back into some proper speed work. Any bad reactions at all yet, or just some unfamiliar DOMS? btw RARARARARARARARA Wink

             

            Mikkey: If that track marathon is anyway as fun as the pics on the webpage it'll be a blast. I'm afraid my hip would fall off if I tried something like that. Good job getting solid miles in while navigating your achilles.

             

            Watson: Nice steady buildup.

             

            Onceadcv: Bah, what are vacations for if you can't enjoy yourself!

            5k: 17:32 (11/18) -- 10k: 38:47 (07/17) -- 10m: 60:23 (08/17)  -- 1/2: 1:22:32 (11/17) -- full: 2:49:26 (04/17)

            2019 Goals: Assault on 2:40!         Next up: G. Isle 1/2 (3/24); Martian 1/2 (4/13); Toledo full (4/28)

            watsonc123


              Mikkey - nice week.  I don't have an aim yet.  I am really out of touch with what shape I am in as it's been 18 months since I turned up to a race with a good cycle uninjured.  I have ran more quality then other cycles, but lower volume.  Most of my quicker runs have been warm too, which lowers my pace. It will also depend on whether I can get the morning with a moderate temperature, as the few warm races I have done have not gone well.

               

              Andre - nice week. I would be very happy with Tuesday.  Saturday seems fine, I presume this was an easy pace?

               

              Swim and Kram - nice weeks.

               

              Finbad - nice week.  I would probably try and get the PR on Saturday.  Maybe do a 5km warmup, 10k race and 2k cool down.  And then a 20-24km Sunday run if you want to keep volume high?  Although this might depend on whether a 10k recovery is quick for you?  I have only ever raced a few 10ks (all terribly paced and/or bad conditions), but I recovered quickly.

              PRs: 5km 18:43, half 1:26:16, full 3:09:28

               

              40+ PRs: 5km 20:34, half 1:29:39

               

              2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

              weatherboy80


                Andres: Solid week.  MP run looked quite solid.  Looking close to sub 2:50 if we can get some good weather.  Congrats on getting over 70 again Smile

                 

                Watson:  Looking like some nice progress there.

                 

                Fin: Nice week!  Sounds like quite the weather over in Europe recently.  Hoping for no snow when I travel to Italy in 2 weeks!

                 

                Kram: Yet another solid week, especially with that 3 X 2 mi workout.  Quite a depleted LR on Saturday as well.


                Swim: Way to build back.  Speed looks like it is coming around as well.  MP pace section sounded quite solid.


                Mikkey:  Nice week.  Hope the hammy behaves itself.

                 

                Pretty similar mileage for me as the previous one.  Really happy with the 4 mile tempo that I pulled off on Friday (before the weather finally broke).  Probably ran them a bit too fast, but was pleasantly surprised to see a 5:35 mile split on the final one. After Boston might have to find a few 5K's before it gets ridiculously hot so I can try to use some of this built up fitness somewhere. Smile  Sunday had a solid LR with ~15 miles worth of Daniels style quality where I paced a friend at what we will likely try to run at Boston.  First part of the workout was into a 15-20 mph headwind and was quite challenge, but the downwind miles went by pretty quickly.   Plus we went from a temperature of 90 on Thursday afternoon to the low to mid 50's yesterday which felt quite chilly (for us) for a change.

                 

                eekly Summary
                Monday, Feb 26, 2018 thru Sunday, Mar 04, 2018

                <tfoot> </tfoot>
                Day Miles Pace Description Link
                Mon 8.2 7:40 EZ AM miles strava
                Mon 6.1 7:27 Afternoon Run strava
                Tue 11.2 7:58 EZ + strides strava
                Wed 11.1 7:33 MLR + 5 bridge repeats w/ Jon strava
                Wed 3.0 7:56 Accidentally stopped watch strava
                Thu 9.1 7:53 HOT! strava
                Fri 10.2 6:50 4E + 4@5:42,44,42,35+ 2.2E strava
                Sat 6.2 7:39 Foot pod calibration run strava
                Sun 3.0 8:24 Trying to wake up strava
                Sun 15.0 6:29 Pacing Jon’s peak LR/workout - Windy! strava
                Sun 1.1 7:34 Cool down for 19 strava
                  84.2 7:26    

                5K: 16:44 (11/18)  |  10K: 36:09 (2/18)  |  HM: 1:17:15 (12/18)  |  FM: 2:48:58 (1/18)

                DoppleBock


                  Week # 3 of 13 - I came up short of the 50 mile goal for the week.  I was in York, PA M-TH and then in Chicago for a customer visit Friday.

                  *  42.7 miles

                  *  5 days running

                  *  No striders (10 x 1 minute faster)

                  *  Long run = 14.4 miles

                  *  Point Bock 5 mile race = 39:20 ... I did not embrace the pain and fight to hold the pace I could have.  Timing mat at 2.5 miles = 19:05 and 2nd 2.5 Miles = 20:15.  I am disappointed in myself, but it is only the 3rd week of training.

                   

                  Goals for Week #4

                  *  60 Miles

                  * 10 x 1 minute striders

                  *  20 Minutes @ LAT Pace

                  *  Mid-week long of 12+ Miles

                  *  Weekend long of 20+ Miles

                  *  Stretch twice a day (For knee)

                   

                  I depending on weather, I may head out to the trail for the long run on the weekend.

                  Comeback #19    Comeback # 20 ... 5/12/18 Ice Age 50 Miler

                   

                   


                  Laura

                    Mikkey: The monotony of a track marathon sounds weirdly relaxing to me. Not even kidding.

                     

                    Watson: Good week even w/ sore throat- achilles and hamstring on same side or opposite legs? Compensation issue?

                     

                    Swimm: Solid week and nailing the MP with wind is always a good workout, never know what you'll have on race day so best to get out there in the elements now!

                     

                    Andres: I actually prefer to have 1 bad long run and 1 meh feeling long run during a cycle. Get those out of the way before race day. Also good prep for pushing through when not feeling it or just general off day.

                     

                    Finbad: That storm was straight up heart attack snow. Not only a cross training session but keeping the ticker in check too LOL! Kick ass with the 10k whatever you decide!

                     

                    Kram: Similar week/weekend for me as well...Friday was first rest day for me since Christmas (partially due to weather) and weekend was about dodging the icebergs and skating rinks and pools left by mother nature. But, it's a new week and that much closer to hopefully getting rid of winter all together.

                     

                    Weatherboy: Definitely a great week and speedy tempo!!! We had the drastic temp drop as well this week but... well...our starting temp certainly wasn't 90 degrees! I'm sure 50's feels wonderful!

                     

                    Dopple: I know it's hard but definitely early in training and a lot of improvement can be made over that time. Sometimes better to have that feeling a little early on to spark the fire to fuel the rest of the cycle.

                     

                    Week 4 Buffalo Training

                    This was a good week, and typically wouldn't do 3 workouts AND LR but just kind of worked out that way since I had unplanned rest day Friday. I did Friday's workout Thursday anticipating the Nor'easter giving me Friday snow day with my daughter. Got the snow day and planned recovery treadmill miles while she napped but instead ended up with her at on call pediatrician, x rays and blood work....let me tell you...that was just as hard on me as it was her as a 10 month old. She's okay but man...I'm still emotionally spent from Friday. By the time we got home I just didn't have it in me to run, I knew it would mentally make me feel better to blow off some steam but just couldn't find the energy. Probably why I was so excited to get on the mill and just run a chill long run to unwind, but left me a little 'itchy' to do some speed on tired legs Sunday so did mini workout for turnover. I'm feeling really good about my short speed right now, 2 more weeks of the speed/power work then 5 mile race, after that I will shift gears to Marathon specific work for the remainder of the cycle.

                     

                     

                    Mon 6.1 mile + strides 8:01 avg Easy 6er + 6 x strides (5:17 avg)
                    Tues 8 miles 7:25 avg Hilly Fartlek 20 x 1 min on/off (paces 5:30-6:15 depending on terrain)
                    Wed 6.6 miles 8:34 avg Recovery miles
                    Thurs 10 miles 6:59 avg 2 x 5' T, 3 x 3' 10k, 4 x 2' 5k, 5 x 1 min hard
                    Fri - - Unplanned rest day
                    Sat 16 miles 7:57 avg. Treadmill Relaxed LR
                    Sun 6.9 miles 7:15 avg. w/ 15x 45 sec (5:30-6:00)
                    Total 54 miles    

                    Pre-Baby PR's (all from 2015): 5k: 18:46  10k: 38:37 HM: 1:24:51 FM: 2:58:13

                    Postpartum PR's: 5k: 18:18 (2018)  HM: 1:21:14 (2019) FM: 2:57:06 (2018-12 mo PP)

                     

                    2019 Lineup: Winter Warrior Half (1/5) {1:21:14}, NYC Half (3/17), Boston (4/15)

                     

                    {Strava}{IG}

                     

                    watsonc123


                      Weather - great week.

                       

                      Lela - nice week. My hamstrings are fine and have never been injured.  The Achilles is something I manage, with the knee being a relatively new issue (since mid last year).  Both are left leg.

                       

                      Dopple - good week.

                       

                      What's happened to our thread master, Cinnamon?

                      PRs: 5km 18:43, half 1:26:16, full 3:09:28

                       

                      40+ PRs: 5km 20:34, half 1:29:39

                       

                      2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

                      watsonc123


                        Lela - also, was that your biggest week post baby?

                        PRs: 5km 18:43, half 1:26:16, full 3:09:28

                         

                        40+ PRs: 5km 20:34, half 1:29:39

                         

                        2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).

                        finbad


                          Kram - lovely

                          Weather - beastly tempo within an 80+ mile week

                          Dopplebock - you're still on your grind and I'd guess you've just got to use the rest of the off days if you can

                          Lela - nice quality week

                           

                          As for my 10k on saturday, I cant run on Sunday so need to include it in a long run but I am also really bad at holding back to a sensible pacing plan during a race. I think I'll aim for roughly Kram's plan but who knows.

                          Upcoming; 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


                          Laura

                            Lela - also, was that your biggest week post baby?

                             

                            Yup, by a mile! I'm being REALLY gradual right now with the build, just cautious. I would have been a few miles higher had I run on Friday but still not increasing by even 10%/week right now.

                            Pre-Baby PR's (all from 2015): 5k: 18:46  10k: 38:37 HM: 1:24:51 FM: 2:58:13

                            Postpartum PR's: 5k: 18:18 (2018)  HM: 1:21:14 (2019) FM: 2:57:06 (2018-12 mo PP)

                             

                            2019 Lineup: Winter Warrior Half (1/5) {1:21:14}, NYC Half (3/17), Boston (4/15)

                             

                            {Strava}{IG}

                             

                            Andres1045


                              Sunday had a solid LR with ~15 miles worth of Daniels style quality where I paced a friend at what we will likely try to run at Boston.  

                               

                                       
                              Sun 15.0 6:29 Pacing Jon’s peak LR/workout - Windy! strava

                               

                              So I'll admit I don't really understand Daniels, but is this saying you plan to hit 6:29 at Boston (with good weather, of course)?  If so, I may want in on that.  If not, why the F not?  15 at 6:29 in the middle of a LR seems like a great indication of 6:29 or lower MP.

                              Upcoming races:  I dunno.

                              weatherboy80


                                Andres - That particular prescribed Danieks workout was 8M + 1T + 4M + 1T + 1M and his M miles were in the low 6:30s and the Ts were just above 6 flat. Temps were pretty ideal though.  Before my recent Orlando marathon I hit this very same workout about 5-6 weeks out and averaged close to 6:18-6:20 for my M paced miles and ended up racing in the mid 6:20s, but obviously there was a slow down due to the warm conditions.   My guess is if we get good weather at Boston he will be capable of running mid to low 6:30s.  Such a big wild card though.  Certainly you are welcome to hang with us for a bit to see how it goes.  I just hope I can maintain my fitness to enjoy the experience 😉

                                5K: 16:44 (11/18)  |  10K: 36:09 (2/18)  |  HM: 1:17:15 (12/18)  |  FM: 2:48:58 (1/18)