The League of Extraordinary Runners

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The League of Extraordinary Runners' Official Forum (Read 3258 times)


Diesel Power

    Our official forum can be found here: http://loer.3.forumer.com/
    Durrr


      I was just digging through Preparing for the Hunt on forumer, and it seems that damn forum has deleted my account of last year's St. Mary's City Thanksgiving 5k!


      Diesel Power

        Yeah, that forum's pretty much done. It was a very sad day, but I'm sure we can make this one work as well. It will take some getting used to, though.


        Diesel Power

          I've changed the forum from private to public, so a password is no longer needed. If you know of anyone who may want to chime in on all things running, please spread the word.
          Durrr


            On a contrary note, I recently changed the LOER facebook group from public to private. I was compelled to after some random track runner from some random high school joined the group and took the liberty of advertising his own agenda on the wall.
            Durrr


              I'm just reposting this here (in the thread that no one has written in since 2008) so I can easily refer to it and periodically make revisions or check off accomplishments.

               

               

              Week of 6/26 - 7/2

              During Week: 8 X 400 Fartlek run 

              Weekend: half-marathon steady state

               

              Week of 7/3 - 7/9

              During Week: sprinty, hilly Fartlek run ; hard, progressive 8 5-mile "tempo"

              Weekend: standard long run (16.5 miles) 

               

              Week of 7/10 - 7/16

              During Week: 6 8 X 800 Fartlek run

              Weekend: 8 miles 12800m with 1st half brisk/2nd half all out

               

              Week of 7/17 - 7/23

              During Week: rolling hills workout sprinty, hilly Fartlek run

              Weekend: standard long run (187 miles)

               

              Week of 7/24 - 7/30

              During Week: 2 X 1600 + 1 X 800 + 2 X 1600 (amounting to 4.5 miles) interval workout

              Weekend: 10-mile progressive "tempo" on trail surface (Greenwell)

               

              Week of 7/31 - 8/6

              During Week: 8 X 200 X 2 Fartleky interval set ; CBRC track 5000m

              Weekend: standard long run (19 miles)

               

              Week of 8/7 - 8/13

              During Week: big hill workout

              Weekend: 10 miles with a 5-mile hard tempo worked into the approx. middle of the run

               

              Week of 8/14 - 8/20

              During Week: 3 X 3200 interval workout ; minor steady state (9 miles)

              Weekend: modest long run (16 miles)

               

              Week of 8/21 - 8/27

              During Week: something brief and sprinty by Tuesday

              Weekend: Chaptico Classic 10K

              philibusters


                  DR, if you used RA for more than the forums, you could add those workouts to your training plan calendar and refer to them there. Additionally, you could look to a window in RA that would show your workouts for the next 7 days.

                    Funny "amendment", Phil, but I distinctly remember being the one who abruptly stopped at 5.25 miles.........

                    Durrr


                      September Road to a (hoped for) Sub-60:00 10-miler on 10/09/11

                       

                      Week of 08/28/11 - 09/03/11

                      During week:  nothing notable/take 3 consecutive days off

                      Weekend: standard long run (18 miles) √

                       

                      Week of 09/04/11 - 09/10/11

                      During week: 14 X sub-3:00 800s in 2 sets of 7 (connected by continuous 400m recoveries except for intermission after 800 #7)

                      Weekend: steady state long run (15 miles) √

                       

                      Week of 09/11/11 - 09/17/11

                      During week:  5-mile time trial (try to break 29:00??) √

                      Weekend:  standard long run (20 miles) √

                       

                      Week of 09/18/11 - 09/24/11

                      During week:  rolling hill workout at Dorsey Park √

                      Weekend:  14-mile tempo with 1st 7 miles at brisk warm up pace/2nd 7 miles at narrowly sub-6:0010/mi pace √

                       

                      Week of 09/25/11 - 10/01/11

                      During week:  8 X sub-6:005:40 1600s √

                      Weekend: modest long run (13 miles) √

                       

                      Week(s) of 10/02/11 - 10/09/11

                      During week:  minor sprinty workout √

                      Weekend:  Lower Potomac River 10-miler


                      HobbyJogger & HobbyRacer

                        Rick promoted us all to Admins. (Thanks Rick!)

                         

                        I just changed the group settings so you need a password to join, and forums are private. (I won't remember the password I specified, but it doesn't matter -- any Admin can go in and set the password that is needed, at the time they want to help someone join.)

                        It's a 5k. It hurt like hell...then I tried to pick it up. The end.

                        Durrr


                          To Hospice:

                           

                          (Does not take into account Breezily Brisks, extra steady states, insignificant Fartlek runs, or general mileage.)

                           

                          Week of 02/26/12 - 03/03/12

                          During week: 12 X sub-1:20 400s in 2 sets of 6 (connected by continuous 400m recoveries except for intermission after 400 #6) √

                          Weekend: standard long run (17 miles) √

                           

                          Week of 03/04/12 - 03/10/12

                          During week: 2 X 1.5-mile Fartleky tempo intervals amidst a continuous 8-mile run (try to break 8:15 on intervals) √

                          Weekend:  steady state long run (14 7 miles) √

                           

                          Week of 03/11/12- 03/17/12 (recovery week)

                          During week:  Camp Calvert Rd hills workout

                          Weekend:  modest long run?

                           

                          Week of 03/18/12 - 03/24/12 (extended recovery)

                          During week:  (elliptical and jogging) √

                          Weekend: modest long run √

                           

                          Week of 03/25/12 - 03/31/12

                          During week:  Camp Calvert Rd hills workout √

                          Weekend: 10-mile progressive tempo with opening 7.5 miles at steady state pace then final 2.5 miles at hard tempo pace √

                           

                          Week of 04/01/12 - 04/07/12

                          During week:  3 X sub-5:20 1600s √

                          Weekend:  modest long run (13 miles) √

                           

                          Week of 04/08/12 - 04/14/12

                          During week:  tiny sprinty workout ("10 X 200" Fartlek speed spurts amidst 7 miles) √

                          Weekend:  Hospice 5K

                          philibusters


                            I'll post my own marathon to 5K training Plan

                             

                            Week of March 12th

                             

                            Weekdays:  

                             

                            Weekend:  Planned: 12 miles at 8 minute per mile pace

                                             Actual: 9 miles at 8 minute per mile pace 

                             

                            Week of March 19th

                             

                            Weekdays:

                             

                            1. Planned: 5 X 800 with a one lap recovery in between.  800's to be run in 3:00 a piece, except for last one to be run in 2:55.

                                Actual:  5 X 800 with one lap recovery jog at 3:00 except for last one at 2:50

                             

                            2.   Planned:  5K tempo in sub 21 minutes  

                                  Actual:    5K tempo in 20:05

                             

                             Weekend:  

                             

                                 Planned:  10 miles at 7:30 pace

                                 Actual:     10 miles at slightly under 7:30 pace

                             

                            Week of March 26:

                             

                             

                            Weekdays

                             

                            1. Planned:  3 X 1200  with a one lap recovery jog in between.  1200's to be run in 4:30

                                Actual:  3 X 1200 with one lap recovery jog at 4:25 per 1200

                             

                            2.  Planned:  8 X Hill at entrance to St. Mary's College.  2 at 6:30 effort, 2 at 6:00 effort, 2 at 5:30 effort, and 2 at 5:00 effort (for example 5:00 effort would be running the hill at the same effort it would take me to run a 1:15 400 meter, which is a 5 minute per mile pace)

                                Actual:  8 X Hill at entrance to St. Mary's College.

                             

                            Weekend:

                                Planned:  16 miles at 9 minute pace for first 13, 7:30 pace for mile 14, 7:00 pace for mile 15, mile 16 goes back to 9 minute pace for cooldown

                                Actual:  16 miles at 8:30 minute pace for first 13, 7:24 pace for mile 14, 6:40 pace for mile 15, mile 16 goes back to 8 minute pace for cooldown


                            Week of April 2nd

                             

                            Weekdays 

                             

                            1.  Planned:  5K tempo sub 20 minutes

                                 Actual:  No quality, just easy running 

                             

                            2.  Planned: 6 X 400 with one lap recovery jog.  400's to be run at 1:20-1:22 pace.  (Basically just one set of what DR and Joe ran two sets of)

                                 Actual:   1 X 1600 at 5:12, 1 X 800 at 2:41, 2 X 400 at 1:17, lots of rest in between reps

                             

                            Weekend:  Planned:  10 miles at 9 minute pace

                                               Actual:   11 miles at 8 minute pace

                             

                            Week of April 9th

                             

                            Weekdays

                             

                                Planned:  200's on 200 recovery jog workout for 2 miles (thus it will include 8 200's).  200 fasts are to be run in 40 seconds a piece)

                                Actual:  200 fast then 200 recovery jog workout for 2 miles. 200 fasts run at around 41 seconds a piece)

                             

                             

                            Weekend:  Hospice

                             

                            I have every intention of exercising restraint and not trying to run with DR when he does his workouts on the track.  That is fun.  But running that fast for me burns out my legs much more so than it does for him as I am running much closer to my race pace. 

                            Durrr


                              To Young Life:

                               

                               

                              Week of 04/15/12 - 04/21/12

                              During week:  minor steady state (8 miles) ; 6 X sub-3:2036 1000s (connected by continuous 600m recoveries except for intermission after 1000 #3)

                              Weekend: standard long run (15 miles)

                               

                              Week of 04/22/12 - 04/28/12

                              During week: sprinty Fartlek hills workout

                              Weekend:  12-mile progressive tempo with opening 8 miles at steady state pace and final 4 miles at hard tempo pace

                               

                              Week of 04/29/12- 05/05/12

                              During week:  (in a single interval session) sub-11:00 3200 track trial , break, and then a 1200 - 800 - 1200 (sub-4:0013 on 1200s and sub-2:405 on the 800) "VO2 Max" set connected by 400m recoveries

                              Weekend:  modest long run (16.5 miles)

                               

                               

                              Week of 05/06/12 - 05/12/12

                              During week:  minor speed workout

                              Weekend: Young Life 5k

                              Durrr


                                To Kiwanis:

                                 

                                 

                                Week of 05/13/12 - 05/19/12

                                During week:  modest steady state (9 miles) ;

                                10 X sub-2:45 800s (connected by continuous 400m recoveries except for intermission after 800 #5)

                                Weekend: significant long run (18 miles)

                                 

                                Week of 05/20/12 - 05/26/12

                                During week: Camp Calvert Rd hills workout (6 X 0.25-mile ascents)

                                Weekend:  14-mile progressive tempo with opening 9 miles at steady state pace and final 5 miles at hard tempo pace

                                 

                                Week of 05/27/12 - 06/02/12

                                During week:  8 X sub-4:1221 1200s (connected by continuous 400m recoveries except for intermission after 1200 #4)

                                Weekend: long run (16 miles) √

                                 

                                Week of 06/03/12 - 06/09/12

                                During week:  minor speed workout ("12 X 200" Fartlek speed spurts amidst 8 miles) √

                                Weekend: Crofton Kiwanis 10k

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