Road Racing and Training Thread - Week Ending 12/30

*Haha - I was working on starting it at the same time. That's why I always double check. I'm just going to cut and paste and not change my opening. Nice week around the holiday Numbersguy

Starting the thread this week seems appropriate since I'm getting back in the swing of things post X-Mas. Hope everyone had a wonderful time with their families this holiday season.

Goal: 2:4x

Races: Boston/Pocono

Mon - Off (Wrapping :-( ugh.)

Tue - Off (Unwrapping :-) Yay.)

Wed - 6 (7:22 Easy. Felt good)

Thurs - 7.5 (6:50 After an easy first 1.5+ I picked it up towards tempo pace for 3+)

Fri - Off (Unplanned, just ran out of time)

Sat - 8 (7:30 First 4 7:15ish then 4 7:45ish with friends)

Sun - 15.5 (7:44? Beautiful snowy trail run through my National Park. Distance and pace may be off, but the effort goes way beyond what I posted. 2 hours in 3-4 inches of snow ... I think I'll feel this run tomorrow and Tuesday)

37 - Lowest in a while, but on only 4 days. Feels good to be getting back in the swing of things.

Heck Yeah! I have a 5k nearly every other weekend. I just finished one yesterday and took 3rd overall. So much fun doing these, only sad part is I have to wait 6 more days before I can do it again. =(

Race: Boston

I am starting to see a light at the end of the tunnel. The tunnel is still long and dark, but I can see the light. Hopefully, I'll make it to the end of the tunnel in 15 weeks.

M: 6.18 @ 8:50 AHR 128

T: 4.8k @ 8:16 AHR 133

5x200 (200 jog rest) 39, 41, 40, 39, 40 into

2x800@10k (300 jog rest) 3:08, 3:07 into

2x400@5k (200 jog rest) 89, 89

1.8k @ 8:21 AHR 134

W: 6.24 @ 8:20 AHR 135

R: 5.97 @ 8:07 AHR 128 (TM) Distance measured with calibrated foot-pod

F: 10 @ 7:54 AHR 142 (3x1mileT w 2min jog rest: 6:27 (157.5), 6:23(158.6), 6:21(160.0))

S: 6.14 @ 8:13 AHR 135

S: 16 @ 7:31 (TM) (8 @ 7:58 AHR 130, 8 @ 7:03 AHR 145) Distance measured with foot-pod

Tot: 58

Got a new Garmin foot-pod this week. Tried to calibrate as best I could from track workout on Tuesday. It lines up very well pace wise with my TM, so I just use that (foot-pod distance) now when running on the TM.

It was an encouraging week.

Nice start to your mara campaign Numbersguy.

VF Runner - I'm sure the down week will do you good.

Not much to report here. I had planned two days off (24th being my eldest's birthday and the 25th). What I actually ended up with was 2 day's running (for a total of 30m) as my wife and eldest came down with the flu, that, luckily, I and the youngest have (touch wood) avoided so far.

As it now stands, the HM I was going to target for a sub-70 is only 6 weeks away, and, courtesy of 2 very low mileage weeks, combined with the holiday season I am quite a few kg over race weight.

I could get in good shape in 6 weeks, and possibly within a minute of my target, but it would require thrashing myself, which I don't want to do, so my spring target will now simply be the sub-2:25 marathon and I'll look to do a sub-70 HM later in the year though.

However, I've also decided to go at the mara full tilt, so, all being well, I should be posting some big weeks! :-)

I'll still do all the races I've planned, but train through them. The 10m in just 3 weeks time should be 'interesting'!

Good to see others starting marathon training now!

Goal: Boston 2:57ish

M: 5.5 (8:55) treadmill

T: 9.5 with 5 mile tempo at 6:25 average

W: 14 (7:34). From 8:00 down to 6:51.

R: 5.5 (8:50) treadmill

F: 12 (7:33)

Sa: 6 (8:32)

Su: 15 (7:40). First 13 (7:48), then 2 at 7:08.

Week: 67.5

YTD: 3218

Tuesday: 5 miles on an old crappy 440y gravel track. Was an excellent workout with splits: 6:15, 6:31, 6:30, 6:29, 6:22. I did the first mile too fast but then settled down and finished strong.

My Wednesday, Friday, and Sunday runs were progressions and felt great. I am feeling very comfortable at 7:40-7:20 pace.

I hope i can keep up this momentum for another 3 months. I know that i was warned by Another and VF Runner about the length of the 18 week program....

Another: How long did it take to calibrate the foot pod? Considered getting one. Also, how far/close are the pod and treadmill distances, if you looked?

Short term goal: Half in baton rouge 1/20

Long term goal: Boston

Mon: 10 + 6.75 easy (16.75)

Tues: 9.25 + 7 easy (16.25)

Wed: 8 + 5 easy (13)

Thurs: 14 (10mi progression) + 6 (20)

Fri: 8 + 5 easy (13)

Sat: 20 long (4x2mi) (20)

Sun: 7 easy (7)

Total: 106

Thus: 10 mi progression with 2 up and down. 59:27. 615,611,606,602,602,558,550,546,545,532. Was supposed to be 9mi but felt good and took it another mile.

Sat: 20 with 4x2mi mixed in. 2:18:45. 12:42, 12:31, 12:19, 12:11. Pretty dang tired. Usually have 2 days between workout and long run but I am at work today and had to get it in Sat. Happy with the run and the week. Highest in a long time.

Mon.—0mi. (travel)

Tues.—am. 6mi./ pm. 10mi.

Wed.—am. 6mi. / pm. 9mi..

Thurs.—14mi.

Fri.—12mi.

Sat.—13mi. early, through heavy snowfall.

Sun.—10mi.

Week: 80 miles (ytd 3875). Given the snow and demands of travel, this was a fairly good week. I might go out again tonight (with a view to reaching 3900 for the year.

Sorry, I have to head out the door in a few minutes so I am going to post and reply later.

Goal race

2/3 Tallahassee Half Marathon (sub-70)

2/24 Rock N' Roll New Orleans. (???)

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

Training Week 3 of 18

Monday-17 (12.5 AM, 4.5 PM)

Tuesday-16 (10.5 AM including tempo workout, 5.5 PM)

Wednesady-16 (10 AM, 6 PM)

Thursday-15 (10 AM with aborted workout, 5 PM)

Friday-13 (9 AM, 4 PM)

Saturday-20(progression with last 3 miles @ 0-10s faster than MP)

Sunday-8 (one easy run)

Total - 105 miles for week. (3744 YTD)

Tuesday workout - Finally got my legs back a little. 32:15 for 6 miles.

Thursday workout - Tried to do a short mile repeats session, but was a little rushed for time so I changed it to 2400,2400,1600. Made it through a 7:44 2400 (4 min rest) and a 5:18 1600 before I pulled the plug on the workout. (legs felt okay running 5:15-5:20 pace, but the goal was to run 5:10s)

Saturday long run - 20 miles on treadmill at home. Ran an easy first mile (7:52) to warmup and then started cutting down from MP+20% (6:41). Felt good with 3 miles to go so I decided to do throw in a few miles at MP or faster.

Splits - 7:52, 6:41, 6:38, 6:35, 6:32

6:30, 6:26, 6:24, 6:22, 6:18

6:16, 6:14, 6:11, 6:09, 6:07

6:04, 6:02, 5:42, 5:41, 5:35. (2:06:18 for 20, 6:19 pace)

np1112 wrote:

Another: How long did it take to calibrate the foot pod? Considered getting one. Also, how far/close are the pod and treadmill distances, if you looked?

Since I just did this recently I'll chime in with my results. You calibrate from an 800m run on the track. So it takes 3-4min + the effort of going to the track. Mine has been surprisingly close to the distance on the treadmill, usually +/- .02mi per mile. Good enough for me. I suspect the treadmill distance is the more accurate/consistent of the two.

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

Mon: 6mi Easy

Tue: 9mi Mod on TM ~1:03

Wed: 9mi Mod on TM ~1:03

Thu: AM - 7mi Easy/PM - 7mi Easy

Fri: 6mi Easy

Sat: 10mi Mod, hilly, 7:08pace (should have been faster)

Sun: AM - 8mi Easy/PM - 8mi Easy

Total: 70mi

Hey folks,

Not much to report for me this week. I'm still recovering from the craziness of last week by chilling out and catching up on my sleep.

The 10 day layoff resulted in a return of my IT band/knee issue. I only ran 5 miles on Wednesday and 2 miles on Saturday. It takes a while for my knee to loosen up, so I'm going to give it a rest. I will pick it back up after the first of the year.

Closing the year at 1,440 miles.

Happy new year to all and sending good wishes for 2013.

2013 Goal, break 1:25 in a Half Marathon.

I battled a cold this week and cut down on the miles/pace a bit, it's my off-season so getting healthy seemed more important than the miles.

Sun - 6.5 miles (7:25 pace) treadmill

Mon- Off

Tues- 12.25 miles (7:30 pace) Christmas run

Wed- 6.25 miles (7:20 pace) treadmill

Thur 5.25 miles (7:30 pace) treadmill

Fri- Off

Sat- 5.25 miles in the snow (7:35 pace)

I just want to make it through Jan and will ramp things back up after that, 2012 was a heavy duty training year for me.

Happy New Year everyone, keep up the great work!!

28

2013

half sub 72

chicago sub 230

Howdy folks!

Definitely a busy Christmas on my end. On top of the usual hustle and bustle of the holidays, I figured it would be a great idea to build a deck as well! Long story short, I finished the deck in four days (I did have help from a few buddies), and I couldn't be happier with how it went! My running didn't take much of a hit, but only because I wasn't running very much in the first place.

But anyway, the first run back after the Jacksonville fiasco was horrible. However, the good news is that every run after that got better and better, and whatever caused my quad to shoot pain is essentially gone now. Though, that doesn't mean it won't come back.

Goal Race: Boston

Goal Time: 2:25

M: 6 easy (8:02)

Tu: 6 easy (7:45)

W: 6 easy (7:47)

Th: 6 easy (7:37)

F: 6 easy (7:32)

Sa: 6 easy (7:20)

Su: OFF (exhausted and sore from deck building)

Weekly Total - 36 miles

YTD - 3,364 miles

Next Race: Maybe 5K or mile at Armory track meet in January.

Goal race: sub 34 10K at Scotland Run in Central Park in early April or Newport 10K in early May.

Monday: Easy 4 (7:23/mile)

Tuesday: 7.5 on hilly country roads (turned into progression run to get home for Christmas family time/etc - 6:29/mile)

Wed.: gym at lunch, evening easy 4 (7:50/mile).

Thu.: 2 mile WU, 30 minute fartlek, 2 CD (8.5 total)

Fri: Easy 5 (7:05/mile). Gym as well.

Sat.: Easy 6 (7:19/mile)

Sun. easy 10 (6:59/mile).

Total: 45

Decent week of base building despite detoriating weather. Today had 30+mph wind gusts and snow/slush all over park so I was happy just to have stayed on my feet.

I had only been doing push ups/pull ups for about last 5 weeks but am at cross roads of getting back to more regular strength workouts in addition to running.

SteveInAlaska: Our weeks look somewhat similar haha

I didn't use the calibrate function on the watch. I just used the distances from the track workout on Tues to calibrate. Basically the warm up and cool down. I manually lapped and calculated a factor of 931 and 924 and just set it to 927. Since I wear Nikes, the foot pod fits nicely in the Nike+ pocket. So it's easy to transfer between shoes.

Since the paces match up almost exactly to my treadmill I just assume footpod distance on my Garmin. My 16 miler was 16.08 on the mill

There is some start up lag with the foot pod. Especially on the mill.

Numbersguy Nice workout, just the sound of 600s makes my hamstring feel sore right now.

VF runner Long run sounds brutal. I am kind of a wimp when it comes to running in those conditions and just get on a treadmill.

the trailblazer Any goal times/races you're shooting for?

Another Nice workouts! Also makes me feel better to see another fellow runner doing treadmill long runs.

Kr Sounds like the smart decision, I definitely hear you with the holiday weight gains... good thing the weight seems to be coming off with the mileage increases. (knock on wood)

CTA I am doing an 18-week buildup for Boston too. Sounds like yours is going well!

NP1112 That's what I was thinking when I saw your week too! (second thought was I wish I got in another mile in there somewhere). Really like how you are working some segments at close to MP in your 20-miler.

Hans E That's a nice mileage total for the year. Looks like you and VF runner both had to deal with some snow this week.

Cyhawk Solid week of base miles.

Printer Glad to hear you're getting better.

Reg Fields Another good week

Pablo Nice to see you easing back into it. Glad to hear the quad troubles are gone for now (and hopefully for good!)

The mack Any races lined up in the near future? Also sound like if you're shooting for a sub-2:30 marathon, you should be able to pull off a sub 70/71 half as well.

Chris_NJ The sound of indoor 5K/miles bring back faint memories of another lifetime. Good luck!

Goal Race: Sub 3 hour Marathon on 5/19/13

Next Race: 5k on 1/12/13 was going to go for sub 17 but hammy was injured for quite a few weeks so maybe just sub 18. PR is only 18:11 but I haven't done a 5k since July of 2011.

Monday:2.75 miles

Tuesday: 6.5 miles

Wednesday: rest

Thursday: not a planned rest but lots of family stuff going on

Friday: same as Thursday

Saturday: 2.75 miles

Sunday: rest

Total Miles: 12 miles

Not as many miles as planned but still just coming back from my hamstring injury. I'll probably take it easy next week too even though I have to get ready for the 5k in a couple weeks. I'll probably try and do a speed workout near the end of the week to see what my goal for this race really should be.

It seems like everyone has done some nice mileage and training fo rthis year and week and has some good realistic goals for 2013! Good Luck all!