Road Racing and Training Thread - Week Ending 2/10

Just sat having a beer,did my first race for 21 years.

Nick Beer 10 km road race.

36 min 28 sec

1st in my age group over 55 yrs

13th out about 550 runners

slowest ever but fastest has a 55 year old !!!!

weather shit rain,cold and windy.

Will fill in training week and comments later.

Happy Sunday runners. I'll comment in a little bit. Overall, I had a pretty good week of training and am glad not to be impacted by the snow and on a treadmill.

Goal Race: Boston sub 2:45

Weekly Total: 85

YTD: 479

MON: 10 mi @ 7:00

TUES: 8 recovery AM @ 7:55 (legs felt horrible), 5 @ 7:30 PM

WEDS: Interval: 13 AM. 4x1600 with 4 min jog(5:40, 5:31,5:39,5:41), 4x400 with 3 min jog (82,79,85,80) ran little further than a 400. 4 mi recovery in PM

THUR: 9 mi @ 7:30

FRI: 5 @ 7:24

SAT: 8.5 @ 7:00

SUN: 22, 6:46 avg. 2 warm up, 4 @ 6:05, 10 between 6:40-7, 2x2mi sets @ 6:30,3 cool down

Goal: March 1/2 marathon

Mon: 0

Tues: 7

Wed: 10

Thur: 9 with 5 mile tempo

Friday: 10

Sat: 12 with 8 at Goal MP

Sun: 14

Total: 62

Good week, too much treadmill running, but 3 session with quality runs. Tuesday was a solid tempo but I am still doing the first 3 miles on the track, need to do some road tempos. Saturday was tough on the treadmill. I find it tough to run fast on the teadmill. Sunday was faster then I expected but I was happy to get a hard run outside on the hills.

dcrunner - congrats on the race and the great overall XC season

Numberguy - that would have been a tough race on Sat. I was thinking of doing a small race, but it was cancelled. You workout show that you are running well, I am sure you would have done well.

Pablo - nice milage, glad to see the injury didn't stop you from going over 100 milage with good workouts

brumrunner - nice race, is XC season over?

Tiger_runner - sorry about the race, but glad your getting confident in your fitness

Has been - not sure if it is the right way to do it, but I aways go out faster then I need to on my tempos and intervals. My problem is that I end up coasting at the end because I am so ahead of my goal. I think it would be better to keep the pace consistent so that you can get comfortable at working at certain paces. Just my 2 cents

VF Runner - nice sunday. Also nice Saturday, wind was terrible but you still got a good run in

NP1112 - fantastic week for milage and workouts. I am shocked that your YMCA has an Alter G! Mine barely has hot water in the showers

Renewed Marathoner - hopefully we will be running Philly right next to each other towards a 2:55!

Bad As naomi Russell - good luck in the 800.

Alf Tupper - congrats, first race in 21 years and you still win your age group!

numbersguy: Yah initial goal was 240 range. The half I did was to see where I was at and he said that effort was 240 already. So we decided to make the fast goal a little faster haha.

muebele. I havent been to the YMCA here just heard about it. Going to see what the details are this week. I know they charge $50+ for a membership, so that kept me away.

Thanks everyone for the messages of support, I have been busy with so many other aspects of my life (getting into grad school, getting a job, finishing my undergrad) that I haven't had much time to be upset about my running. I know I can get back to where I have been, but at the same time I know what it takes to do that. Right now it is just about finding the time to do so and the motivation to do so. I feel like there is more to be achieved PR-wise. I don't want to run hurt anymore and I am glad indoor is done, so I can focus on getting back to being at least healthy. The curves of indoor and the pounding on the treadmill have not been the least bit effective in helping me get back to being healthy. I've lost about 10 pounds since the new year and I think another 10 needs to come off before I can consider PR's again.

muebele Sometimes I'm glad don't have a treadmill, other times I wish I did. At least you didn't have my co-workers workout. Her coach wanted her to have accurate splits and decent conditions so she got to run 20 w/ 10 mi. acceleration to MP on a treadmill earlier this week.

bad naomi Some solid stuff there despite the high miles. Nice work.

alf tupper Congrats on a successful masters debut!

blocked at work ? Nice solid week there. I know that Tuesday morning feeling you mention.

Renewed I take it that Sunday run was NOT run in the Northeast part of the country?

22/F in case it means anything to anyone

Goal Race: Eugene Half

Goal Time: 85-86

Had two really good workouts this week trying to keep it at 70 but ultimately the hard work and travel ended up catching up with me.

Monday: 8.5 miles (8:00), exhausted.

Tuesday: AM easy 5 (8:08), feeling good. PM 8.5 with 6 x 1000 with 2:00 rest in 3:37 / 3:39 / 3:39 / 3:43 / 3:41 / 3:41,really, really windy. Twinge in achilles, thought it was just my shoe.

Wednesday: 6 (7:50), feeling good, no pain.

Thursday: 8.5 (7:55) in Maryland, jet-lagged as hell, exhausted, and needed to pee. Then I spent the whole day on my feet for work.

Friday: 10 total with a 7 mile tempo cutting down the last mile, first 6 at 6:35 and the last mile in 6:16. Surprised that I could do this on my own without my teammates there to help me out. Felt good. Achilles pain after. Strength stuff later in the day.

Saturday: 7.7 very slow and easy (8:50) with my sister. Some achilles pain during the first mile and after the run.

Sunday: Back in Seattle. 2:10 on the elliptical. My "long run" (normally 16 miles). Kind of boring but not too bad. No achilles pain.

Total 54 real miles and 70 "miles" (including cross-training, a number I tell myself to keep myself sane when I don't run). I'm not too disappointed. I think I can get this achilles thing under control pretty quickly (might be able to run easy tomorrow, if not probably Tuesday) since I'm backing off before it's a huge issue. In the future though I'm going to try to schedule all of my traveling for after big races so it doesn't mess with my training.

Happy Sunday runners. I'll comment in a little bit. Overall, I had a pretty good week of training and am glad not to be impacted by the snow and on a treadmill.

Goal Race: Boston sub 2:45

Weekly Total: 85

YTD: 479

MON: 10 mi @ 7:00

TUES: 8 recovery AM @ 7:55 (legs felt horrible), 5 @ 7:30 PM

WEDS: Interval: 13 AM. 4x1600 with 4 min jog(5:40, 5:31,5:39,5:41), 4x400 with 3 min jog (82,79,85,80) ran little further than a 400. 4 mi recovery in PM

THUR: 9 mi @ 7:30

FRI: 5 @ 7:24

SAT: 8.5 @ 7:00

SUN: 22, 6:46 avg. 2 warm up, 4 @ 6:05, 10 between 6:40-7, 2x2mi sets @ 6:30,3 cool down

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=5038576&page=1#ixzz2KX1ta5SZ

Hope everyone had a great week!

M - 10

T - 11

W - 10.5

T - 10

F - Off (planned)

S - 10.5

S - 15

Total: 67 miles

ITB is still acting up every run, but through do diligence I'm able to keeping the ongoing knee discomfort from turning into really bad pain. Overall, I had a good week mileage wise. I may try some short tempo efforts next week if things keep going well.

Goal Race: Tar Heel 10 Miler 4/20

Next Race: Indoor Mile & 3000 2/19

Mon: 8 easy

Tue: Off

Wed: 6.5 - 3x1600 w/ 600 jog rest

Thu: 7 easy

Fri: 8 - 5mi tempo 32:04

Sat: 12 easy

Sun: 8 - 5k 18:19

Total: 49.5

1600s: 5:38, 5:40, 5:41

5k splits: 5:32, 5:58, 6:12, 0:36

Overall I'm happy with this week, bounced back from the bad workout last week and put in a good one this time. Tempo felt solid and did my longest run ever the day before the 5k. I obviously went out too fast in the 5k, although the first mile felt like a good pace until I looked at my watch. I'm going to look hit 5:40ish for the first mile in my next 5k in about a month. Now to read everyone else's weeks!

Going to post and reply a little bit later, but as usual a lot of really good training going on around here and also thanks for some creative and hilarious future name suggestions from last week's thread.

Boston Training Week 9 of 18 -

Scheduled Races:

2/24 Rock N' Roll New Orleans Half (sub-70)

4/15 2013 Boston Marathon (sub-2:30)

Monday-6.5 (9min/mile pace with the wife before my flight)

Tuesday-12.75 (7.5 AM, 5.25 PM)

Wednesady-13.25 (8.75 AM, 4.5 PM)

Thursday-14.5 (9.5 AM, 5 PM

Friday-13 (8 AM, 5 PM)

Saturday-13.5 (8.5 AM, 5 PM)

Sunday-9.5

Total - 83 miles for the week. (430 YTD)

*Took some "moderate" days where I did what I would describe as 50-80% of a normal workout*

Tuesday PM - I was breaking in a new pair of Hyperspeed 5s on the indoor track and wanted to test how MP effort would feel. I came through 400 in 81-82ish and just went with it. 2 miles in 10:48.

Thursday - 5.25mile tempo on treadmill in 28:10. I came through 5 miles in 26:53 and just added on another quarter to see how picking it up to 5:05-5:10 pace would feel. Splits were 5:30, 5:26, 5:22, 5:20, 5:15, 77. This is also the first time in a month that tempo/HM pace actually felt controlled and even a little relaxed. I decided to put sub-70 back on the table after this workout.

Saturday - 2xMile on indoor track in 5:09, 5:08 with 3:45/0.5mi recovery. Wanted to do 3-4 but I tend to get blisters on this track if I run too much faster than tempo pace and that's what happened. I was okay with stopping early.

Sunday - I was thinking of going 12-15 but I woke up pretty tired. I ended up doing about 6 miles in 35 minutes (5:50/mi) in the middle of my run.

@dcrunner and brumrunner: congrats on your XC race and seasons. super impressive.

@NP1112: your mileage is ridiculous!

@themack: I assume your relay is hyannis? I'm signed up for the half, though I'm considering bailing.

@cmm268: that's a really impressive long run. We have similar goals for Boston, but you look more likely to achieve yours!

@Yuri_G: Nice 5k after your long run, good work.

Goals: New Bedford HM (3/17) in 1:18.xx and Boston in 2:4x.

Mon: 5mi Easy

Tue: 10mi w/ 30min fartlek (1min @ 10.3mph/2min @ 9.3mph, 1.5% incl).

Wed: 7.5 (AM) + 8.5 (PM) = 16 easy

Thu: Off (planned)

Fri: 10mi w/ 2x3mi @ 10mph/1% incl (.5mi easy recov)

Sat: 7 (AM) + 7(PM) = 14 easy

Sun: 14 (AM) + 7(PM) = 21 easy

Total: 76mi

Tuesday's workout was supposed to be 45min, had to bail early. Not too happy about that, but everything else is fine. Have some planned rest this coming week . . . not really feeling tired, so will probably do 4 days easy instead of an easy week.

Goal Sub 2:20

Publix Georgia Marathon 3/16

M - 10 easy

T- 15 easy

W- 10 easy

T- 12 (2mile @ 9:54,1/2 mile @ 2:24,1.5mile @ 7:25,1/2 mile @ 2:21)

F- 10 easy

S- 11 easy

S- 20 Fartlek (1,1,3,1,1,3,1,1,3)

88 miles for the week!

I have been the worst about commenting the past few weeks. I want to get back to a few people from last week's thread. Then, I’ll post my week. Then, I’ll comment for this week!

Steve from Alaska: I live in Denver (I may move this summer, but I’ll still be in the general area.) Colorado Springs has a lot of great trails. I’ve done a few races down there, but it is about an hour away from Denver. Good luck with the move! I’m still pretty new to here, but let me know if you have any questions. Once you get settled, we should try to meet up for a trail run.

NP112: I typically try to make my long runs a progression. My workouts also end up being progression runs, but that is more of me just warming up after a few miles. Otherwise, I just run by feel on my easy days.

NJ truth + others talking about shoes: I wanted to comment on the whole shoe debate with personal experience. I am a pretty neutral runner, and I tried to convert to training shoes with a lower heal to toe ratio last year…. It was a big mistake for me. I nearly destroyed my Achilles for my marathon. Then, I tried racing in lower heal racers in August, and again, my Achilles started acting up. Perhaps, if I tried to do it more gradually, I could handle more minimal shoes and I know it works for a lot of people, but I just don’t see minimalism as the answer for everyone.

Goal Race: Shamrock Marathon (3/17)

Goal Time: sub 2:30

M: 10 easy

T: AM: 4.5/PM: 10.75 w/ 10x 0:20 hills

W: AM: 4.5/PM: 10

Th: AM: 4.5/PM: 15 total w/ 2x 4miles (4:00 jog) + 2 miles – 5:56/mi; 5:56/mi; 5:53/mi

F: AM: 4.5/PM: 10

Sa: 10

Su: 21 total w/ 2 easy/2 moderate/13.1 @ 5:55ish/mi (more on this below)/4 easy

Weekly Total: 104

Yearly Total: 620

The plan for Sunday was to do 2 easy/3 moderate (6:20-6:30/mi) before the race; I was late getting there, so I only was able to do 2 and 2. Then, the race was going to be 4 x (1 mi Tempo/3 mi marathon pace (5:30-5:35/5:45-5:50)). Unfortunately, the weather/course had other plans. It snowed lightly over night, and much of the first 4 miles was covered in ice. I nearly whiped out 1.25 in, and I spent much of the first 4 miles slipping every stride. The ice cleared up a bit and the sun came out, but that’s when the course got a bit trickier. There were a ton of 180 degree turns. Some right after another. Then there was a lot of climbing. more than I expected. Race started at 5500ft, climbed up to 6000 ft by 8 miles and then traveled back down. I felt pretty terrible miles 2-6; then, I started feeling better just before the worst of the hills, and I rallied with all the descent in the last 5. I tried to just do it by effort instead of splits, but I dunno… the workout did not really go as planned. Here are the splits + ascent/descent each mile: 5:28 (7ft ascent/34 ft descent), 5:52 (51 a/2 d), 6:04 (54/1), 5:58 (55/2), 5:55 (63/2), 6:36 (117/1), 5:58 (9/46), 6:16 (149/2), 5:19 (2/194), 5:41 (2/115), 5:50 (1/49), 5:54 (2/64), 5:47 (8/22); last .1 in 5:44/mi

dc runner: Nice capper to a great cross country campaign this year

Numbers guy: excellent workouts; sounds like you are right on track

pablo: lots of good quality running this week. Strong last 10 today!

marmite: The Friday workout seems like a good one. Might try that one out in the future.

brumrunner: Solid end to the xc season for you as well

Tiger Runner: That first part of the week was solid. 3 days of rest might finally put some of your injury woes behind you+ I dunno if others have experienced this, but after rough indoor seasons, I somehow always felt like a different runner once outdoor hit.

Darwinian: good luck in the half!

has been: progression tempos/runs have worked very well for me the past few years. Other than aerobic benefits, being able to finish hard, does a lot for my confidence.

VF runner: nice 20 on Sunday!

NP112: You are killing it the past few weeks

the mack: Sorry to hear about the snow messing with your training. Winter can be rough depending on where you are

Renewed: Good luck with the 5k

bad as: Good luck in the 800!

alf tupper: awesome 10k!

blocked at work or cmm?: nice work on those 1600s

meuble: way to still get your hard efforts in on the treadmill

xenon:nice cut down tempo

NJ Truth: I hope the IT keeps cooperating

Yuri: way to tough out the 5k after a hard first mile

SteveInAlaska: nice treadmill tempo. I can imagine hammering on a treadmill like that

cyhawk: enjoy the rest week

letsrunit: Great thursday workout

sorry all, I obviously had posted in the thread about the forums being blocked at work all week and used that handle:) The duplicate posts was mine.

@cyhawk- I am hopeful that I can pull a sub 2:45, it would only take a 39 second PR but I'm very nervous for the hills. This is my first time running Boston so I'm not really sure what to expect.

@dcrunner - congrats on the great XC season and races this week! 2nd in the league is outstanding

@Numbersguy- those two MP based workouts are going to pay off bigtime

@Pablo - that progression run is solid work and tough, especially after your tempo run on Saturday

@marmite - good luck next weekend at your 30k race

@Tiger - I hope you heal that calf up--lots of stretching, rolling and ice with some rest:)

@has been who never was- I prefer to do my tempo runs by looking at my watch for the first mile to get an idea of my pacing and then try to do the rest by feel, only looking down at the mile beeps. I like to bookend the runs with a few easy miles (2-3) but do try and finish the tempo piece strong.

@CTA - those red eyes have to be wearing on you. I have one coming up and I'm not looking forward to it. still a solid week, especially the long run

@alf - congrats on your road race, great time to boot!

Numbersguy- Thank you. Best of luck to you.

Mueble- Awesome! Keep posting here. I'd love to see how our training compares. We should share more detailed notes after the race and see what we could learn from each other.

VF- No I'm in Athens,GA. I hear it was crazy up there!

Des-Thank you. Best of luck to you.