r/artc • u/AutoModerator • Nov 25 '24
Training The Weekly Rundown: Week of November 25, 2024
It’s the Weekly Rundown! This is the place to post your last week of training. Feel free to include links to wherever you track your runs. (Strava, Smashrun, etc.).
6
u/NonnyH 2:45 marathon Nov 25 '24
Monday & Wednesday- CrossFit
Tuesday-8km
Saturday - 14km
Sunday - 8km
Total: 30km
Too much work stress; hope it’s done for a while. I think I’ll run on the treadmill one day this week and might make it my first session just to break the boredom!
6
u/flocculus 20-big-dog-run! Nov 25 '24
Goal: WDW Marathon Jan 12, Cheap Marathon or half early April
Miles: 64ish
Key runs etc: Tired last week, took Monday off and I don’t think I did an actual workout? I had midweek 11 and 12.5 with stroller and the first 20 of the cycle on Sunday. Went okay! 4 gels, plenty of water, learned that I need to get up a little earlier next time and eat a real breakfast or do a little carb load the day before - got shaky around 16.5-17, took a little bit for the gel to kick in after that but was good again by the last mile.
4
u/Siawyn 52/M 5k 19:56/10k 41:30/HM 1:32/M 3:13 Nov 25 '24
I had midweek 11 and 12.5 with stroller and the first 20 of the cycle on Sunday.
Woof! Serious business week.
6
u/AdamFromBefore 39M | 10K 39:42 | HM 1:25:25 | FM 3:02:27 Nov 25 '24 edited Nov 25 '24
Hi all! Figured I'd try to start posting here after lurking for years.
I've done 4 marathons, last one in April (Eugene). Life got in the way after that and didn't run too much in the summer save for a weekly Wednesday night group run. Started adding more runs in October and had weekly mileage from 22-29mi.
Nov. 1 decided to just keep running, so started a run streak (got day 25 today) then decided to see if I could build my base up and see if I maybe do Eugene again in April (would be 24 weeks from when I started my streak). Jumped up in mileage to 62, 79, and then 94mi last week. (I've run several 90-100mi weeks each year since 2021, so reasonably think my body can handle the increase in volume, but trying to be responsible and cautious).
Majority is easy Z2 running. I've seen my HR come down while holding the same pace and am now comfortably running mid to low Z2. I do a lot of run commuting, so that has built up my mileage with lots of 2-4 mi runs and sometimes 4 runs in a day because of commutes.
I've slowly added in strides and 8s hill sprints. Won't add threshold work for another week or few weeks. Still figuring out if I want to have four 6 week blocks for this training cycle. Though I think the real factor is whether I can stay motivated to train through winter. It's been really mild here so far. Historically, I've not been able to stay psychologically motivated in winter. My training cycle collapsed my first ever training in winter which was for Boston '22. Then this year for Eugene '24, I started off really well in my area's significantly mild winter, but then work got crazy after layoffs and my training fell off half way through the cycle.
Week 3 - Base training
Mileage: 94.97mi
Hours: 14:11
Strides: 32
Monday: AM - 6x8s hill sprints PM - 16 strides
Friday: AM - 5x8s hill sprints PM - 16 strides plus run commute to/from climbing gym (19.4mi over 3 runs for the day)
Other days: easy Z2 mostly with social running groups or commuting
2
u/Siawyn 52/M 5k 19:56/10k 41:30/HM 1:32/M 3:13 Nov 25 '24
Welcome! I feel you on the winter running. I find that 90% of the battle, especially when the SAD is hitting me hard, is just getting out there and getting the first mile in. If I get past that, I'm good. I think a running streak helps, both times I've done well I've had one going on through the whole winter. Going to try the same this winter.
2
u/AdamFromBefore 39M | 10K 39:42 | HM 1:25:25 | FM 3:02:27 Nov 25 '24
thank you! being part of running groups have helped me "get out the door" and I will carve out time for that this winter, though for the rest of the training I have in mind, maybe the accountability of my friends watching on strava and perhaps posting here will be a motivator to get the first mile in each day.
Good luck with your streak!
6
u/theintrepidwanderer 5:03 1M | 17:18 5K | 36:59 10K | 1:18:37 HM | 2:46:46 FM Nov 26 '24
Goal: Valencia Marathon, uncertain about my goals ¯\(ツ)/¯
Mileage: 62 miles
Monday: 60 minutes easy run with 6x100m strides (7 miles)
Tuesday: Ladder session in AM: 2K/1K/800m/400m/200m with warm up and cool down miles (8 miles) / paced track workout in the PM (5.3 miles)
Wednesday: 60 minute easy run (7 miles)
Thursday: 55 minute easy run (6.4 miles)
Friday: 6 x 1 mile at MP with 1 minute jog recovery in between, plus warm up and cool down miles (12.5 miles)
Saturday: 45 minutes easy run (5 miles)
Sunday: 90 minutes long run (11 miles)
Back it again this week! Went through the workouts and the long run this week, and even though I was able to get through them, I still felt the residual fatigue from racing Indy two weeks ago.
Valencia is coming up, and I'll be flying over this week. Still figuring out what to do there, but I am thinking that a marathon in the low-2:50s might be a good goal for me to aim for there.
6
u/Siawyn 52/M 5k 19:56/10k 41:30/HM 1:32/M 3:13 Nov 25 '24
Goal: 5ks on Thanksgiving & just before Christmas
Plan: Winging it!
Monday: 6 miles, 9:09/mile
Tuesday: 5 miles, 9:33/mile
Wednesday: 5 miles, 7:33/mile. 5x600 in there, averaged 2:18 for the reps (6:10/mile pace) - felt pretty good.
Thursday: 7.5 miles, 8:36/mile. First snowy run! But the roads were just wet at least.
Friday: 5.5 miles, 8:26/mile
Saturday: 6.9 miles, 8:04/mile
Sunday: AM 6.2 miles, 7:15/mile. Mona Fartlek, which I hadn't done in a while. 'Twas fun, and I kept the float periods just slightly slower than MP, so was honest. I also added a 10 min tempo prior to starting to add a little extra fatigue to the legs. PM 3.8 miles as a recovery.
Total: 46 miles
Not too bad for 2nd week post marathon. I feel fine, and speed seems to be there. 3 easy/recovery days ahead of the Turkey Trot and while the weather still looks.... iffy... we'll see what I can do. It does have about 100 feet of elevation so a sub 20 probably isn't in the cards quite yet, but I'll be inching closer. Looks like my course PR (i've run it 6 years now) is 21:29 so safe to say I'll be breaking that one.
5
u/run_INXS 100 in kilometer years Nov 25 '24
Second week back. Mostly easy miles, but Friday got into the easy-moderate range for a bit.
M - 4.8
T - 5.9
W - 7.6
Th - xc ski, mostly double pole, for 45 minutes
F - 8.5 (first day legs felt pretty good)
S- 5.8 (legs very tired)
S - 10.3
43.1 miles
I'll add in strides and some moderate effort hilly runs this week. Also the XC ski centers open up this week so I'll probably get out once or twice.
3
u/goldentomato32 37F/22:59 5k/48:00 10k/1:51 HM/4:05 M Nov 25 '24
Xc ski is my favorite winter sport and I miss it living down south! Do you have good snow this early?
2
u/Siawyn 52/M 5k 19:56/10k 41:30/HM 1:32/M 3:13 Nov 25 '24
Seems like a good start to the ski season there, hopefully that's a sign for the rest of the winter.
2
u/run_INXS 100 in kilometer years Nov 25 '24
We got a lot of early snow but most of it fell on the Front Range, which is generally warmer, drier, and windier. There are only one or two xc ski centers east of the Continental Divide, and only a couple alpine areas (Loveland and Eldora). The West Slope did get snow and cold this month, but there is not yet a lot at 8000 or 9000 feet. Maybe a foot or so. More expected tomorrow.
Long story short, off to a good start compared to most years and once it sticks it's not going anywhere until the end of March or well into April.
5
u/tyrannosaurarms Nov 25 '24
Traveling for work limited my weekday efforts to just a couple of treadmill runs but I was able to get in a solid weekend of training.
Mileage: 46 miles.
Monday: Off.
Tuesday: 5 miles. Treadmill intervals 5 x 800m at 2.5% incline.
Wednesday: 4 miles. More treadmill time, just an easy jog.
Thursday: Off. Long drive back home.
Friday: 3 miles. Easy treadmill jog since it was cold and windy.
Saturday: 24 miles. Out and back along the AT to Blood Mountain. Ran some solid steady effort most of the way back (the last 3 miles were a bit of a struggle). https://www.strava.com/activities/12968084573
Sunday: 10 miles. Hitting up Old Dial road for some pavement time. Easy out with tempo/threshold effort on the way back. https://www.strava.com/activities/12975030563
4
u/goldentomato32 37F/22:59 5k/48:00 10k/1:51 HM/4:05 M Nov 25 '24
Plan: Pfitz 18/55 8 weeks to go!
Miles: 38 of 43
Goal: Sub 4 in Houston
Mon: 8m at 9:58/m
Tues: 8m with 5x800@5k pace (7:40-7:45): 7:36/7:36/7:44/7:41/7:48
Wed: Off
Thurs: missed the recovery 5 and had a 2nd grade Turkey program
Fri: easy 7 9:37/m
Sat: 15m easy with the run group 10:27/m
Sun: rest
This was a recovery week that I desperately needed! I went into the 5x800 workout feeling like a badass and the 5th rep humbled me. I was a bit annoyed that I missed the recovery 5 and ended up short for the week but according to the spreadsheet I am still at 93% of the plan. I am loving the group long runs-I dont feel wrecked afterwards like I did last year. I got the sweetest data based compliment from a faster running friend in the group-she said "your runs are looking really good-you are in great shape to hit sub 4" and now the little voice starts whispering "maybe I really can do this"
2
u/Siawyn 52/M 5k 19:56/10k 41:30/HM 1:32/M 3:13 Nov 25 '24
I was a bit annoyed that I missed the recovery 5 and ended up short for the week but according to the spreadsheet I am still at 93% of the plan.
93% is still killing it, and if you gotta miss a run, missing a recovery run is the best option I think!
You've been doing really good so far, and those 800 reps are fine! I bet you are looking forward to December and a lot more consistently cooler weather too. (even as I grumble as true winter weather moves in, lol)
10
u/pinkminitriceratops Sub-3 or bust Nov 25 '24
Last week was my taper and race week! 38 miles total for the week.
Started the week off getting over bronchitis. Managed 2 miles on Monday, although it felt rough. Thankfully I started feeling a lot better each day after that! Got in a tiny sharpening workout on Wednesday (5x 1 minute at race pace).
The race went pretty well. Managed 32:49 for the 8k despite some brutal wind. 6:20-6:25 pace felt great on the non-windy parts, which is encouraging. Lungs started to give out with about a half mile to go, but managed to hang on (before coughing so hard at the finish line that I almost threw up—abs are still sore from that). Mostly just really glad to get in a solid race effort after a string of bad races. Got 5th in my age group and 34th overall.
Legs felt surprisingly good yesterday, so I did 8.5 miles with some marathon spectating. The marathon day atmosphere here is amazing! Today my calves are super sore, so apparently it is time for some recovery.