Road Racing and Training Thread - Week Ending 2/10

Steve - I tried watching Fringe on my laptop, however the sound wasn't loud enough so I could barely hear the dialog which sucked so I just transitioned over to listening to music on Spotify.

I took yesterday off due to soreness from shoveling and this week being sort of a down week, but unfortunately was back on the TM this morning. I might have to resort to running 0.6 mile loops around my neighborhood if I want to run outside. Unfortunately, with this storm, on top of the 20"+ of snow we got, there was a nice 3-4" layer of ice/slush on the bottom which is now on every road, plus there are no shoulders on the roads.

My kids have been off 4 days for Sandy and 2 days for this blizzard already this year.... The weather year from hell..

Brum: i dont think he would have me do anything like that. My building runs have the last 3 miles 10-20 sec faster than MGP. So im at least getting something. I will ask him next week what he plans on doing for some specific workouts. Last build up was mostly long MGP intervals. 18-21 miles total.

brumrunner - I seem to have misunderstood my coach's intentions re: London. He came back and said that generally he would recommend marathoners to do marathons (even if as a training run), but because my general condition is poor he wants to see how I react to the next 8 weeks before making a decision. As of now the 3 possibilities are: race it, pace it (probably 20-30s over whatever MP is at the time) or bin it.

Cheers marmite. We're both chuffed with the outcome. A lot of sweat, tears, and sacrifices went into those exams, so it's good that she got the result she deserved at the end of it all :-)

Cheers SteveInAlaska. I've done these types of runs so many times (though this was the first since pre-Berlin!) I know what the effort feels like. Pushing the pace would just be cheating myself and setting me up for harder training than I could possibly manage at the moment. I've probably lucked out over the last year or two by outperforming my training in races, so it's now time to pay the piper so I can push on. No more, no less.

Ok, as of today I am officially a coachee again. The one thing I do know, race wise, for certain (aside from Dublin Marathon at the end of October), is that I will be making my 10,000m track debut at the start of June (assuming that the entry I post off tomorrow makes it before it fills) which will be interesting :-)

For those who are interested, the initial training I have gotten breaks down like this:

Straight into a Lydiard style base (obvious really given my underlying condition is so crap). The immediate changes are that I will have my 2 longest runs back to back (2hrs on a Sunday morning, 3hrs on Monday) and my secondary runs (i.e. jogs) have been cut down to 4m for now, which felt strange this morning.

Other than that, I'll have a 90min run, a 75min run, a 10m/1hr tempo and a 75min fartlek (the latter two runs will obviously have some warm-up and cool-down miles as well), and still maintaining my usual weekly rest/family day. All in all it should see me in the 110-120m range initially, which will hopefully yield some solid improvement over the coming weeks.

I'll be back to posting proper training and commenting next week. Have a good week folks and I hope the massive snowfall some of you have had isn't causing too many problems - a clubmate of mine, when we got ice underfoot last year, simply strapped on his spikes and ran up to 15m on the ice like that!

SteveInAlaska wrote:

xenonscreams- Welcome. (my apologies if you're not new). That's a really solid week of training, hope the achilles issue goes away soon too.

Thanks! I've posted in this thread once or twice. Am I supposed to go through and comment on everyone else's training too? That seems like a lot of work, haha.

xenonscreams wrote:

SteveInAlaska wrote:

xenonscreams- Welcome. (my apologies if you're not new). That's a really solid week of training, hope the achilles issue goes away soon too.

Thanks! I've posted in this thread once or twice. Am I supposed to go through and comment on everyone else's training too? That seems like a lot of work, haha.

lol no, I just try to do it when I am not too busy to hopefully provide encouragement for others or to promote discussion of training philosophy. It could be annoying to some for all I know though.

Another- It's kind of crazy to hear about other parts of the country having really bad weather when the area I am in is having such a mild winter. (it's been in the positives mostly, and this past weekend it was in the high 20s).

Hang in there, I am sure you'll have clear roads to train on sooner than me!

Dear all,

finally a post again.

My week (in kilometers...):

Mo off (planned)

Tu 11,0

We 16,0

Th off (unplanned)

Fr 17,0

Sa 10,0

Su 26,0

Total 80km (50 miles)

I have survived the carnival. I even managed an okayish week.

Started this week with 18k on Tuesday (yesterday) to burn some extra beers from the festivities...

Hope everyone is doing well in the preparation.

I still have to catch up on the posts...

Helau from Düsseldorf,

HEIKO

3-5" more inches of snow tonight. Yes! Could have possibly run outside this morning, but with all the snow on the side of the roads, there aren't any shoulders and you can't really see around corners, plus the melted snow turned into ice overnight. Maybe on Friday I'll attempt to run outside again.

kr = well done to your wife on those exams.I like the look of what Barry as you doing,i think it will help you refocus your engery and mind just on the running.Looking forward to your 10km on the track.

another = you are having the weather from hell,

angel of death = really looking to youp marathon after all the work you are putting in

dcrunner0910 = well done on your race

numbersguy = nice week good soild 6x1 mile

pablo = love your 20 mile progression run,that will give you confidance.

marmite = soild week hope your 30km training/race goes to plan.

brumrunner = soild week

tiger-runner = gutted for you,i could do with losing 10lb

i am still 18lb over my old raceing weight and yet i have lost 30lb from last year.

darwinian = good luck with your race.

cta = well done for backing off but still got in your long run.

vf runner = great week

np1112 i like your 9 building wow

the mack = "the snow" !!!

renewed marathoner = hope your race goes ok

bad as naomi russell = bring on that 800 mtrs

muebele = get them road tempos in great week

xenonscreams = just keep an eye on your achilles.

cmm 268 = good pointter for Boston

nj truth = looks like your moving forward

yuri g = well done in your race

steveinAlaska = great tue/thurs/sat just great

cyhawk = another good soild week

race week

mon 8:01 miles easy

tues 7:40 miles 10x90sec hill repeats @ 85-92%

weds 9 mile steady

thurs 7 mile 20sec/40sec/1min hill intervals

fri 3 mile

sat 3 mile

sun 9 mile 10k r/race 36min 25 sec (1st o/v 55)

46:41 mile week total

Alright guys, I have been slacking recently on my reports. Which is my fault, I will have a double report for the last two weeks done tomorrow.

In regards to running I have been doing a 20 minute strengthing/ab routine in my time off.

I feel confident if I follow a routine of icing/exercises/ibuprofen I can improve. I don't see crash dieting as a viable alternative (finally realizing this) I know if I can get up to the 70-80mpw range the weight will take itself off.

Long term goals have changed for me. I am conservative about my outdoor season but I think a 34 flat is possible in the 10k. If I can peak and be healthy (something I have never really done) I think I can go lower. After that I am thinking I will build a base in the summer and take on a early fall HM and maybe a full before the year is out depending on my HM.

# of Runners 38

Average Mpw 60.1169766031579

Total Avg 54.6038528169102

-----Honor Roll 2/3-----

1) NP1112- 118

2) the angel of death- 113

3) des- 112

4) cmm268- 90

-----Preliminary Honor Roll 2/3-----

5) Young guy- 85 60% complete

6) VF Runner- 84.25

7) brumrunner- 83.9

8) bad as naomi russel- 83

9) another- 75.2

10) CTA- 75

11) marmite- 75

---------------------------

12) Hans. E- 74

13) pablo- 72

14) xenon- 70.75

15) steveinAK- 70

16) cyhawk- 70

17) alf tupper- 64.64

18) printer- 61

19) NJ truth- 58.5

20) mueble- 55

21) Edgemont Dave- 54

22) reg fields- 51.5

23) Darwinian- 51

24) themack- 50

25) Yuri- 46

26) renfree- 45

27) schmitt- 44

28) shortshorter- 44

29) numbersguy- 43

30) Has been- 41

31) aaryno- 37

32) chooch- 37

33) renewed marathoner- 33.22

34) running girl 79- 30

35) Tiger_Runner- 26

36) grizz- 21

37) stevenj- 20.5

38) Dcrunner0910- 20

# of runner 38

Average Mpw 60.5906203553684

Total Avg 54.8641470577127

-----Honor Roll-----

1) NP1112- 123

2) The Angel of Death- 119.5

3) pablo- 105

4) des- 104

5) marmite- 94

-----Preliminary Honor Roll----

6) Hans E.- 88

7) letsrunit2013- 88

8) VF Runner- 87.2

9) cmm268- 85

10) blocked at work- 85

11) SteveInAlaska- 83

12) bad as naomi russell- 78

13) Another- 76.2

14) cyhawk- 76

------------------------

15) brumrunner- 69.6

16) NJ truth- 67

17) mueble- 62

18) Printer- 62

19) Numbersguy- 59

20) xenonscreams- 54

21) Edgemont Dave- 51

22) Reg Fields- 50.25

23) schmittipaldi- 50

24) Yuri_G- 49.5

25) CTA- 47.5

26) dcrunner0910- 47

27) Renfree- 46

28) themack- 46

29) Has been that never was- 40

30) Darwinian- 40

31) ATSS- 40

32) Tiger_Runner- 38

33) aaryno- 36

34) Running girl 79- 20

35) Renewed Marathoner- 11

36) StevenJ- 9.5

37) grizz- 9

38) alf tupper- 6.2

alf tupper - marvelous running for 10k in crappy conditions! Welcome back to racing, my friend...for what it's worth, I would be happy with that performance right now and you've got 20 years on me!

muebele - some big quality workouts in there, nice week.

xenonscreams - very strong tempo run for you, hope the Achilles feels better.

cmm268 - holy moly on that Sunday long run! I am interested to see how you recover from a session like that.

NJ Truth - I don't know how you are able to maintain the volume you do with your ITBS - really hope it clears up for you soon so we can see what you are really made of...

Yuri_G - based on your workout earlier in the week, I think you should be in the 17:30-:45 5k range right now if you taper and catch a good race. Well done on racing a "fatigue" 5k nonetheless - very impressive.

SteveInAlaska - very nice bounce back week, with a nice mixture of flavors of fast running here and there. I agree with you about the sub-70 being on the table, and I hear New Orleans is super fast as long as the weather cooperates.

cyhawk - really strong finish to your week there...great workout Friday followed by 35mi of running Saturday/Sunday!

letsrunit2013 - welcome...that's a great week of singles you put together.

des - I wouldn't fret your "race" results...it's been said many a time this winter but effort trumps pacing. Focus on how well you did in crummy conditions and on how solid your week was overall.

ATSS - welcome, and keep up the fine work.

running girl 79 - impressive Thursday time trial on the hills.

Edgemont Dave - I would be pumped about that Tuesday tempo also...very nice!

printer - I admire your fortitude on the treadmill...God bless you! I am sure you are just itching to get down to Florida at this point.

Reg Fields - another great volume week for you.

Hans E. - consistent as always.

Renfree - you are playing it smart by "laying down your base." That's a very promising 5k segment on Saturday. I apologize for forgetting, but what's the long-term race plan again?

Another - our other treadmill hero...22 miles, man?! You definitely deserve some sort of honorable mention on Tiger's report!

Stephen J Bartowski - heal up.

The Angel of Death - those long Thursday/Sunday sessions are just remarkable. You are one durable dude!

aaryno - great Thursday long run. You are wise to be conservative when you have longer term goals in mind. Great discipline.

schmittipaldi - welcome back, and congrats on your "survival." :)