Road Racing and Training Thread - Week Ending 1/13

Brum- Keep an eye on that foot, especially since you've got some time until your next race. I like the fartlek, too.

CTA- I do probably 80-90% of my running alone (after coming from a college team where I only ran alone on morning runs) and I don't really think it makes a difference. Well, running a long run with a friend in the same shape makes the long run more pleasant, I suppose, but I don't think it makes a difference physically. Also, running 10mi at goal MP in bad weather isn't necessarily a bad workout. I would think it's better to get in 10mi at MP effort, even if the pace is a touch slower, than it is to be hammering to run MP and teach the body to hammer/strain to go 10mi at that pace.

Marmite- Great race and a great week! How'd the long run feel coming off a muddy XC race?

DCrunner- Wish I had the stones to switch to minutes. I've argued to teammates for years that a 70min easy run is a 70min easy run, and whether you go 9.7 or 10.3 is so highly variable on the day that it's more or less irrelevant. Nice week, too!

Numbersguy- the steady rest during track workouts is money. In addition to getting in 5x1000, you got in 7k overall at what's probably pretty close to your half-marathon pace (~6:30 or so?)

YoungGuy- Assuming, as I am, that you were pacing your friend at the Dartmouth Relays, that 8:41 is even better than it looks. For those not in the know: Dartmouth's indoor track is unbanked and almost completely circular (the straightaways are TINY). It's one of the oddest 200m tracks I've ever seen. I'd be surprised if you ran much slower than ~4:08 on 1/26 (Terrier, I assume?)

Pablo- You must have felt like you were walking doing mile repeats at tempo pace with a 3:00 jog! Good to see you easing into things, I think it'll pay off bigtime.

Another- Run to the Brewery? Sounds like my kind of race.

My week started pretty piss-poor, then things got better by the end. Last Sunday I had a sore knee (likely from limping on thrashed quads for 3 days) so I took Monday off. Tuesday afternoon I went from 100% healthy to raging fever/stomach flu in about 40 minutes. I spent almost exactly 16 hrs even sick out of both ends with a raging fever, then fell asleep for a few hours to find the worst had passed. It took about 3 more days to feel more or less normal again, and I think I'm past it all now. Boston is in the middle of something of a flu emergency, apparently, so it sounds like I had a week of misery somehow compressed into less than a day. It was awful, but I'm glad nothing lingered.

M- OFF

T- OFF

W- 7mi easy, felt weak, no appetite, knee still sore

Th- Lunch- 4mi easy, knee like 98% better 7PM- 10mi easy, knee almost perfect, appetite a little better

F- PM- 13mi including 9mi in 52:30

Sat- AM 5 very slow PM 11 easy

Sun- 2:38 easy, first 17 with friends, good for 23 and some tenths

Tot 73 in 5 days

For Friday, instead of a longer MP paced tempo (which I figured was way out of the cards, since it was the first day I was eating normally again) I decided to do ~13 miles between 5:50-6:00 pace. I was holding on ok, but was running a little too hard for it to be an appropriate workout. I called it at 9mi of harder running and jogged home. I kind of figure it's a little too late in the game to dig myself in a hole now.

On Sunday, I was grateful for the company and just logged time on my feet. My hips were very tired by the end, but I only took a mouthful of water at 16mi or so. I got fairly drunk on Saturday night and ran about an hour after waking up, so there was an additional level of resistance there.

Two weeks til Carlsbad! Let's hope what I've done has been enough.

Grizz - if anyone is familiar with Blue Point Brewery that's where the race ends. They have free beer at the end and its basically everything they brew. I wish I had a designated driver. The race was only $35 and you get a lot of other stuff plus all you can drink beer.

aaryno - I ran with HRM a lot early on in my training, but shied away from it over the past 18 months. My HR at today's paces probably would be 6-7 bpm lower. Also I used to be able to get my HR up to 168-170 on tempos. My max this week was 165. So my HR at tempo pace is lower than it used to be, but my HR at slower paces is higher. It's wack.

If you're really bored here's my log.

http://www.runningahead.com/logs/6d5a0bc0d3a94017b98b500af5ed1450

Goal: Cleveland Marathon, May 19, Sub 3 Debut

Well I'm 13/13 in 2013, which ties the most consecutive days running, and on top of that, I ran exactly 100km this week. My most ever by 16km.

Mon: 12.26 @ 4:39/km

Tue: 8.35 @ 4:59/km (stuck in 2 hour traffic jam, cut run short)

Wed: 10 @ 5:04/km

Thu: 18.39 @ 5:08/km

Fri: 15 @ 4:30/km

Sat: 25 @ 4:43/km

Sun: 11 @ 4:46/km

Tot: 100km (62.14 miles)

The two runs over 5/km were with a female friend.

grizz wrote:

DCrunner- Wish I had the stones to switch to minutes. I've argued to teammates for years that a 70min easy run is a 70min easy run, and whether you go 9.7 or 10.3 is so highly variable on the day that it's more or less irrelevant. Nice week, too!

In a way, this ^ is what I do. More and more I just go run and based on the time, effort level and occasional pace checks on known stretches I estimate the distance. I just revert to calling it miles because it has more easily understandable meaning.

another Familiar with their beers. That will make for a very good post race celebration.

Great weeks everyone!

brumrunner - that is a solid week of training!

CTA- I do 99.9999% of my running solo. In fact, the only time I run with others is in a race. I did join a local running club but have yet to make it to any organized workouts.

marmite - your week is awesome, those are some solid numbers!

DR Runner-good call on the minutes. I will sometimes switch to minutes on my recovery runs where I do 45 or 60 minutes as opposed to trying to hit a certain mileage

Goal: Boston in sub 2:45

I'm still battling through Achilles tendonitis. This week was slightly better, lots of stretching and "general aerobic" runs without a lot of speed work. I'm hoping to get back into my structured workouts this week

Monday: 7 mile recovery with a core routine afterwards

Tuesday: 15 mile @ 7:23

Wednesday: 8.3 @ 7:22, p90x2 Plyocide

Thursday: 10 @ 7:22

Friday: 9--went to the track and did 3x800s in 2:47, however after 3rd one the Achilles was having some sharp pain so I bagged the other 3 and just ran

Saturday:11 (6 recovery in morning, 5 @ 7:08 in evening). Did a leg and core routine at gym

Sunday: 15 @ 7:06 with a 5 mile block of 6:48 miles before moving back into 7:05-7:15 pacing. Was supposed to be 18 miles with 10 at Marathon Pace but I am not up to it yet. Also biked for 60 minutes

Total: 75 miles

I am happy that I seem to be able to run, however am getting a little worried that I am not able to do my structured tempo and speed workouts. Not sure how this will impact my Boston goal so we'll see. I ran 2:45 in October and again in November at Philly so hopefully the base fitness will help me some.

Some quick comments in between football games. Have these playoffs been incredible or what?! Something tells me this last one will be a little more lopsided, but we'll see.

dcrunner - hills and mud...sounds like you had a fun XC race!

Themack - nice mileage for you with an off day in there.

Young Guy - at least one of us is still faster over 3000m than Mary Cain! But seriously, like Grizz I think you've got ~4:06-:09 in you in a few weeks based on your recent training.

pablo - smart move on holding back for your first 3x workout week. You'll body will be really primed to have at it in another 1-2 weeks.

aaryno - Almost all of my weekday runs are solo, while almost all of my weekend runs are with a group. I think having both worlds (training solo to develop mental strength, training tandem to reserve physical strength) works well for me.

GNR1 - that 3x2mi workout was a real bright spot for you.

has been - I bet it felt good to shake off some rust.

RunnerFC - congrats on the PR! I was worried these last few weeks with your hamstring, but you really showed up on race day.

Another - like you said, the paces for everything sure looked good this week, especially for the total volume.

alf - that's an impressive week...you sure round into shape quickly, but I guess that's not surprising after last week's revelations of your past running history!

NP1112 - I sure wish I could PR for the mile in a 3 mile workout. :)

VF Runner - solid, as usual. Just let the mileage come over the next couple weeks without forcing the issue and you'll be fine.

grizz - Shhh...don't give away my running secrets. :) You are correct, though, I have been intentionally working my intervals to drop down from overall time of marathon pace down to approximate half-marathon pace (6:20ish)...it's a great way to get some disguised "pace" work in there. A few more weeks and I'll be right where I want to be. I hope you feel better...still, 73mi in 5 days is still getting around.

oh please - no need to justify 5:00/km pace on these boards. Given your marathon goal, I would say that's where most of your easy days should be. Congrats on the streak - a really nice start to the year.

Goal - Get back in shape for Boston

M - 7 pm very easy

T - 7 pm very easy

W - 6 pm easy

T - 5.5 pm

F - Off

S - 8 pm

S - 8 pm moving at a decent clip

Total: 41.5 miles

IT Band is still questionable... I'm distracted by the Pats/Texans games right now, so I'll have to come back later to comment a little bit more in depth.

Hope everyone had a great week!

Goal: Break 1:25 in a Half Marathon.

Another high mileage week and I don't think my body is going to be able to handle this (too many nagging injuries). Plus I'm not enjoying this and it makes me want to quit. I think 35-40 is really all I want to do so I may readjust my goal to make it more realistic.

I ran 3 1:28's in 5 weeks training for the marathon last year and only one was really an all out effort (the 1st one). I'm hoping going from 200 lbs to 190 lbs helps me lower that 1:28 itself.

Mon- Ran 6.25 miles (7:25 pace)

Tues- Off

Wed- Ran 7 miles (7:06 pace)

Thur- Ran 8.25 miles (7:20 pace)

Fri- Ran 6 miles (7:25 pace)

Sat AM- Ran 9 miles (7:22 pace)

Sat PM- Ran 5.25 miles (7:11 pace)

Sun- Ran 6 miles (7:20 pace)

47.75 miles this week

Great job everyone, I am really impressed with how many fast runners we have in this group and its an honor just to be a part of this. Keep up the good work everyone.

Whatever you do Reg make sure you keep your running satisfying. You're better off being a 30 mpw'r that keeps doing it than being someone who set's a half PR of 1:24:30 but hates the training and quits.

Now, as far as why you are feeling you can't handle it ... for your goal and current ability your pace seems to be a touch too fast and too consistent. Do some workouts or tempos. Do your easy/recovery days at 8+. Have some days that you enjoy because you know how hard you worked. Have a lot of other where you enjoy it because of just how comfortable it felt.

Hey all,

Ive had a crazy couple of months and haven't been consistent on this thread. Training has been OK but not great

ran 1633 for a 5k three weeks ago with no speed.

M - 6

T - 7

W - 7

Th - Off - pre race

F - 5 w/ shakeout

S - 15 w/ so cal half marathon in 1:17:42. 50 second PR and I felt awful the whole time. Shoe came untied etc.

Sun - haven't ran yet. 4 or 5 planned.

Will check over everyone results later

but

Brum - nice xc race. 34:17 is solid off of the roads.

Thanks for the advice. It's a lot more satisfying for me when I run around 7:30 pace or faster, I think a part of me just wants to get every run over with sooner than later. It's also a more natural stride for me as I tend to be a power runner.

I'll try to fill in some workouts (tempos, farleks) once it gets nicer outside and I drop some weight (currently around 210 need to get to 190). I know my distance pace is above my ability level but to be quite honest I just don't have the discipline to run 8 minute miles anyway. Even if I break 1:27:54 in a HM it will be a PR and a success.

Thanks again for taking the time to reply to my post VF Runner.

Goals: New Bedford Half in 1:18.xx and Boston in 2:4x

Mon - 6easy

Tue - AM: 7mi fartlek on TM/PM: 12mi easy

Wed - 12.5mi easy

Thu - 7mi easy

Fri - off (unplanned)

Sat - 12mi mod Newton hills, ~6:55 pace

Sun - AM: 8mi easy/PM: 11mi easy

Total: 75.5

Taking a few days easy and then will transition to my next training phase where I'll focus on tempo/threshold workouts.

Goal Race- Austin Livestrong Half Marathon

Goal Time- 1:18:36

Next Race- 5K in two or three weeks

Mon - 4 miles @ 7:46/mile

Tues - 6.2 miles @ 7:37/mile

Weds - 5.8 miles @ 7:45/mile

Thurs- 5.9 miles @ 7:50/mile with 5 x 10 secs uphill strides

Fri - 3.3 miles @ 8:06/mile

Sat - 15K race 56:53 4th overall

Sun - 6.4 miles @ 7:45/mile

Total= 40.9 miles

YTD = 78.9 miles

Kind of a weird week for me. I just got back from winter vacation back home and situated in my apartment again. It rained all day on both Monday and Tuesday so those runs were miserable. After that, my week consisted of trying to rest up for the 15K on Saturday.

The race itself was pretty fun and I felt comfortable running from a breathing standpoint compared to my last two 5Ks at 3800 ft on vacation. The splits went something like:

5:47, 5:54, 6:04, 6:04, 6:06, 6:18, 6:04, 6:12, 6:21, 2:01.

The goal was to see how long I could hold 6 minute pace and obviously miles six and nine did me in. The first seven miles I was hanging in fifth about twenty seconds behind two other runners. I caught one at mile seven which explains the pickup, but couldn't close in on the guy in third. Later this week I want to get back to doing a four or five mile tempo run and maybe do some miles repeats early next week to get my legs accustomed to a pace I'll run for the half marathon so I don't experience the same kind of crash that I did yesterday.

CTA- do all of my running alone these days. The biggest downside is that it's much harder to do hard workouts.

Marmite- Damn, that's a good week.

Young Guy - love that 8x1000 workout. Classic "bread and butter" workout

Aaryno - I used to live in st. Louis; could suggest some places to run.

Goal: ???

M - 5 easy

T - 10 steady

W - 10 steady. Deadlift PR today 195 lb (not impressive, I know)

Th -5 easy

F - 10 easy

Sa - am 12.5 progressive, last 3 sub 615. Pm 7.5 easy

Su - am 9.5 with 3200 of 200 on-off, on at 38 to 35. Pm 5.5 easy

Total - 75 miles (550 minutes if you're so inclined)

Goal Race: Prob Shamrock Marathon (3/17)

Goal time: sub 2:30:00

Next race: 5 mile/10mile double - (1/19)

M: 11

Tu: Am: 5/PM: 10.5 w/ 10 x ~20 second hill repeats

W: AM: 5/PM: 10

Th: AM: 4.5/PM: 15 total w/ 4 miles @ 5:55.6 (4:00 jog), 3 miles @ 5:55.5 (3:00), 2 miles @5:52.5 (2:00), 1 mile @ 5:46.0

F: AM: 5/PM: 10 snowing.. miserably slow

Sa: 10 - sub 10 degree F temps.. miserably slow again

Su: 23.25 - single digit temps again.. I actually warmed up and got into a groove from 4 to 10... then the sun started to hide behind some clouds, and I gradually got colder and colder and my run deteriorated from there... I cut it shorter than the 24 planned.

Weekly Total: 109

Yearly Total: 207

Thursday was kind of the same story as Sunday. It wasn't as cold, but as the night wore on it got colder and colder, and I had a hard time staying warm and keeping it together. I'm looking forward to it hitting the 50s again by Wednesday.

I am feeling pretty worn down. Luckily this upcoming week is a planned down week. I originally scheduled my off day for Sunday after the 5/10 mile double race/workout, but I am probably moving the off day to tomorrow. I think I need it, and hopefully, it will lead to better workouts for the week.

I'll try to catch up on everyone's weeks later tonight or tomorrow night

Oops, I was trying to keep my training identity separate, but that was me.

Goal: 1/2 in march

Mon. 0

Tues. 8

Wed. 10(w 4 at tempo pace)/7 easy

Thursday. 8

Fri. 6

Sat. 10

Sun. 16

Total 65

Ok week. I have fallen into a trap with doing my tempo runs on a track, which makes them ALOT easier. For Tuesday's workout I did the first two on the track and the second two on the roads. The road miles were a lot slower and tougher. Not sure why, but its something I need to work on. Missed the 2nd workout because I am a lazy sack of...

Aaryo. Congrats on the baby!!!

Brum. Good run in sloppy conditions, if I remember right, you've had a couple messy XC runs

CTA. I joined back with my old club about a month ago, they don't really do workouts yet but after training 100% alone for a couple years, having some people to run with is a good change of pace for me. And if they aren't running as long as I need to, I just add some miles at the end of before. Hopefully I can get some workouts together when the weather gets nicer

Oh please - only 342 days left for the perfect yet!

Dear all,

as I was lurking around now for several years with sporadic posts, I decided to take a more active part…

I am really infected by the enthusiasm in this thread. Especially in the last weeks.

So, here is my week (in kilometers):

Mo 6,0 (easy on TM)

Tu 10,0 (incl. 10x400 fast w/o watch)

We 11,0 (very easy in the early morning)

Th off/babysitting

Fr 14,0 (incl. 8k in MRT)

Sa 12,0 (easy)

Su 28,0 (easy)

Total 81 km

I wish all of you a very successful running year 2013!

HEIKO

numbers- good quality this week

young guy- loving the 8*1k session! 8:41 for 3k and felt relaxed?! shows youre in great shape

pablo- 0 to 3 workouts is a big step... but you seem to have handled it very well.

aaryno- congrats on the newborn (:

GNR1- good 3*2mi session

runnerfc- congrats on the 5K PR

another- nice week

alftupper- nice to see you rolling back the year of sorts, cruise interval session looks good

np112- liking your wednesday session!

vf runner- good volume

grizz- good to see the knee got better throughout the week... nice friday session too

oh please - good volume too

cmm268- good call on not carrying on those 800s, but nevertheless it looked like you were on course for a good session

nj truth- still fingers crossed for the IT band

reg fields- i was in a similar situation to you early last year, high mileage didnt work for me so i just kept the mileage reasonable but put in a lot of quality sessions

cyhawk- nice week

darwinian- well done in the 15k! maybe a little too quick of a start...

des- 109 miles and some good sessions packed in there too... awesome

muebele- track tempo runs do sound good... may do a alteration of track and road

schmittipaldi- welcome.

As i read feedback and other posts, there are different views of using minutes rather than miles... i feel as though i could experiment with my training at times, my easy pace for each easy run i do is pretty much the same so i do have an understanding of how long i am out for every time.