Road Racing and Training Thread - Week Ending 12/30

Happy New Year one and all.

Apologies, I'm posting on my phone again so can't really respond to your individual posts but will be able to as of next week. Suffice to say that this thread continues to inspire and motivate me and for that I want to thank you all.

M - 7 easy

T - rest (planned)

W - rest (planned)

T - rest (planned)

F - 7 (9m/m down to 6m/m)

S - 10 easy

S - off (lazy!)

Total: 25

Had planned a down week for this week and decided to take it very easy. Had averaged 83-84mpw for previous 10 (I think) weeks so figured this was a good time to put my feet up before getting stuck into training for London.

Planned races include a couple more XC, couple of 10k and a 1/2M on the lead into London, but the marathon is he principal target.

Hope everyone has a great year and meets or exceeds their targets.

NJ truth - Good luck with your goals.

oh please - thats great how you do that loop,great mental training will help you in your marathon,the weight will come off.

2016 - soild week.

marmite - Good time for down time,which 1/2 are you doing.

VF Runner Glad to see you back on the up.

Another - Looking forward to following you this year.

Kr - Hope every thing goes ok just dont over cook it.

cta - The 18 week does sound tough and long just break it down alittle.

np 1112 - Great thurs + sat no wonder your tired 106 miles.

Hans E - Great week again for you with that snow.

SteveinAlaska - What a week,looking forward to your races sub 70 here you come.

cyhawk - nice week.

printer - Hope you get going in 2013.

Reg Fields - Good ticking over week.

pablo - Looks like the quad is ready to go.

Chris NJ - Soild week.

runner FC - Is your hammy upto the speed work?

muebele - Good week nice speed work.

aaryno - Looks like your heading in the right direction for your 50 mpw.

brumrunner - Nice week to end the year with,nice start to the year.

Alf tupper - Lose that weight and you might do that 13!!!

Goal: 1:14 Half (March 2013).

M- 10M

T- 4M

W- x

R- 7M

F- 11M

S- 11M

S- x

Total- 43

Prety low key this week, busy schedule.

Darwinian: Where are you getting your times for the 5k and half goals? They seem pretty far apart. 1545 and 1:18. If you can do close to that 5k goal you should be way under 1:18

SteveInAlaska - If you need any food recommendations or general help while you're in Tally put it up here and I'll get in touch. Always a great weather race/nice and flat. Thing runs right by my apt--good luck, regardless!

NP1112 wrote:

Darwinian: Where are you getting your times for the 5k and half goals? They seem pretty far apart. 1545 and 1:18. If you can do close to that 5k goal you should be way under 1:18

The 5K goal is something i'd like to hit by the end of the year. My pr is 16:16 from two years ago before i came down with two stress fractures and i think i had a lot of room to go. Its kind of a far off goal, but you gotta aim high right? If i was in pr shape, i would probably be aiming for 1:15 in the half but i'll look at my training with long term improvement in mind and aim for running a fast 5K next fall.

As for the half marathon goal i think i'll have a better idea of where i stand when i race a 15K on 1/12. If i can hold close to 6 minute pace for that then i'll feel pretty confident with another month of training to go. My previous two half marathons have been 1:21:04 and 1:21:49 with less training and i went through ten miles feeling strong in both before slowing down. If i don't hit 1:18 i wont be too disappointed though as i'm really using this as base training.

Gotcha. Was just trying to understand without knowing your history haha. What is this base for, the 5k goal?

Hope everyone had a good holiday!

VFRunner- I love a good snow run, but they are exhausting! I always felt like the extra work your hips, back, and hamstrings do in the snow make up for the slower pace.

Another- Nice interval workout. Do you find it tough to avoid cardiac drift on the treadmill, or do you just keep

a water bottle handy?

SteveinAlaska/NP112- Nice weeks! Steve, are you racing a marathon in New Orleans, or the half?

Printer- Sorry to hear, hope 2013 is kinder to you.

Pablo- The real question is whether or not you paid your buddies in beer. Also, have you thought about trying to get a weekly (or every other weekly) massage? If I remember right, a massage put your quad to rights pretty quickly.

Brum- surely you deserve a break for racing during the holidays. Best of luck with your 2013 goals.

Aaryno- I'm looking forward to watching your Hadd journey.

NJ Truth- Nothing sucks like a lingering injury. They're always getting your hopes up. Hopefully the ART fixes you quick.

Des- Are you still at altitude? Regardless, rocking week.

2016MR- Good luck in Mississippi! It's soon, right?

My week ended up being pretty lopsided, but that was by design. I knew I was spending Dec 29-Jan 1 in Chicago with my girlfriend and her family, so I front-loaded the crap out of the week. Unfortunately, due to being out of comission last Sunday, I had to move a marathon-specific workout to Monday (Christmas Eve) and didn't quite recover in time to come back with another strong workout on Thursday. What I should have done was cut out the moderate 10 I did on Wednesday and just run 8min pace, but oh well. Chicago was fun, and the week was passable in terms of quality.

M- 20mi in 2:01:50, first 10mi easy with my younger brother, ~67 (first mile 6:56, 10th mile 6:21) then right into 10mi at FOMP on a grass field 880y around, 54:45 total. I ran more or less 5:30s dead on until the last mile, when I decided I would wail on the last half-mile. The last mile was 5:13.7, no idea what the last half was. Running into a cold wind on loan grass was VERY tough, my legs were thrased by the end.

T- AM 10 easy PM 5 easy (really dragging on the evening run) both runs with my brother

W- AM 10 mod (~33:30 at 5, 29:03 last 5mi). Felt tired, but went from 6:45 to 5:45/mile without changing my effort. Curious run. PM 8mi easy, thrashed

Th- Noon 4 up, mile steady, 4mi at FOMP, mile steady, 3mi down. Planned on 4mi-3mi-2mi-1mi at FOMP with 1mi float rest at 90-95% FOMP, pulled the plug. I could have finished, but I would have gone too far into the well to do so.

F- 3AM- Leave for airport to Chicago PM- 3 easy with GF

Sat- OFF

Sun- 4mi easy, treadmill

Tot- 73

2012 Mileage Total- 3512, 320 days of running. Down from 2011 when I was over 4000 and 350 days of running, but I had a lot of injury trouble this year.

2013 Goals- More consistency. Bring my longer distance PRs more in line with my mile PR.

late reply... went to Edinburgh with a few of my mates to celebrate the new year... absolutely amazing!

anyways... my week

Mon: 6 (7:11)

Tues: 5 (6:55)

Wed: am 5 (7:15) pm 6 (7:47)calf pain - shouldn’t have ran!

Thurs: Rest (calf was unbearable)

Fri: 3 (7:40) calf tester - not 100% just yet!

Sat: 4 (6:56) calf handled this pace so should be healed!

Sun: 4 (7:18)

week total: 33

okay week i guess for me... disappointed that i picked up a bit of an injury during base phase, disrupted my plans slightly but nevertheless i will build back up to my target mileage next 2 weeks.

have a race this week so won't be running 55-60 miles this week but next week. hopefully i will be basking in the glory of a county vest once again this year!

hey everyone, sorry i've been kind of MIA past 2 weeks. I haven't been home from school to see my family since a long weekend in october, so I've been busy catching up with family and friends. Luckily I stayed in control over the holiday to get some decent training in.

So as it stands my lifetime PR's are:

800: 1:52

1500: 3:49

1m: 4:10

3k: 8:18

5k: 14:18

10k: 31:08

2013 Goals:

- PR's in 1mile-10k (They'll be quite a mix of indoor/outdoor/road).

- ~1:06 for the Half

- Run Chicago Marathon

- Get at least 3750 miles in on the year.

and i gotta say - GRIZZ: sick Monday workout!!!

grizz - yes I usually stash a water bottle in the cup holder for longer runs on the TM. Also, use a fan and usually open the small window I have in the TM room. It helps, but it can warm up. I still think I get some sort of cardiac drift on there. It's inevitable I believe.

Alright guys, back in the states now. Tried to get back to training today and the knee is still bad. Went two miles and the pain was not worth it. Need to offload my winter weight (20lbs+) and get back down to my 150-155 range. Feels like forever since I have been in my comfort zone. All the travelling has messed up both of my It bands with the lack of walking. I wish I could have stayed home and trained seriously with all my luxuries like ice, foam rolling, weights and my bike. But I had to go home and see some of my family.

I will get the reports and end of year report done. It may take a few weeks, but it will happen. I honestly have not had the time to get everything together. Regardless I want to see it happen and hope it will all get back together. I plan on reading up on everyone's training. I have missed this thread!

Wow, I'm loving the fact this thread is booming again. Unfortunately, I haven't really been near as active in it as I have in the past. For that, I apologize, but I hope to be back in full force in due time. However, just know I do read all posts on here and appreciate those of you who take the time to comment on posts...believe me, I know how much time that can take.Anyway, it's not much of stretch for me to say that, running wise, 2012 was fairly disappointing. But let's have some perspective here for a moment, if that's the worst thing that happens to me year after year, then I probably had a pretty damn good year as a whole. I did manage a PR in the half marathon (1:08:58 for the newbies) back in February, so 2012 did have at least one good race. As 2013 begins, I have many goals...most of which are not running related, but I do have some running goals for the year:Run consistently and smartly (keep big picture in mind)Get back over 4,000 miles for the year (accomplished in 2010 and 2011)Win the local Grand Prix seriesWin the local half marathon in DecemberSet a damn PR in the marathon!

grizz wrote:

Pablo- The real question is whether or not you paid your buddies in beer. Also, have you thought about trying to get a weekly (or every other weekly) massage? If I remember right, a massage put your quad to rights pretty quickly.

Even though the massage therapist I see does offer a free massage after every 6 visits, it's still fairly pricey. I've considered a monthly visit, but that's probably as often as I'd be willing to go. And yes, the buddies were paid in beer and pizza. But they were paid mostly with the satisfaction in knowing they helped accomplish something worthwhile. :)

Well Pablo... I'll claim your first and last goal as mine also. The middle three ... not so much (or maybe I should say way too much.) It has been great being part of this thread and it is neat to see it at the point where the regulars can come and go a bit and you don't feel like the whole thing is going to fall apart.

Oh, and Pablo, don't doubt that your friends were also paid in brownie points and unspoken I.O.U's that they will redeem at some point. But that's a good thing, it's what friends are for.

SteveinAlaska: Just noticed we are both doing a race in Louisiana a month apart too! haha

Runner FCHope that hamstring gets better soon.

MuebeleNice week. Feels good to get in a fast workout doesn't it?

AarynoI see we got another convert to HR training. It's good stuff. I have also had similar realizations in recent years with losing speed. (PR was 55.x in a relay in HS, and haven't broken 60 since I started up again a few years ago). Oh and no, NP and I don't have the same coach/schedule :)

BrumrunnerIt's tough to race your best week after week. Still a solid 5-mile race and overall week though.

Alf Tupper Sounds like you got some great goals and a solid plan of attack. Looking forward to seeing your progress.

themackThat sounds interesting. So you guys will be running 2 legs each? (from the sound of it the relay is set up for 4 legs?) Think you guys will just each run 2 legs straight? Or maybe alternate?

oh pleaseThat's not bad for a "bad week", especially this time of the year. Good luck with your goals

NJ Truth, Tiger_runnerWelcome back to the thread. Hope your injury issues clear up for you soon.

DesVery nice week! A little part of me is thinking I should just ditch my training plan and try to do what you posted each week for the week prior. (with slightly less miles and slower workouts). :)

Has been who never was Seems like you had a good year. Here's to an even better 2013!

2016 MRAnother fast guy! Welcome to the thread.

DarwinianI agree with the others who said the half-marathon goal seems a little slower than your 5K goals. But if you haven't had a lot of success at the distance it might be smart to aim a little lower like you are doing and be pleasantly surprised.

MarmiteNow is probably the best time to take a down week like you said. I'll probably look back in a couple of months and wish I was smart enough to do the same.

GNR1Another newcomer to the thread? Welcome if so.

FeatherOne of the first things I research when I go on vacation is the food. So definitely let me know if you have any recommendations. Are you planning on running it as well? My e-mail is

stevec702@gmail.com

GrizzAwesome run on Monday! If I can get in a workout like that at some point during this training cycle I'll be stoked. Smart decision on Thursday too with your next race not too far down the road.

I am racing the half in New Orleans. Just don't have a goal yet since I want to see how the half in Tallahassee goes first.

dcrunner0910At least the injury came early in the phase so you have time to take care of it early. Hope you get that thing taken care of soon.

Young GuyNice goals! Do you have a half in mind that you're targeting?

NP1112We have some friends in/near Louisiana that we promised we would visit this winter/spring. I almost signed up for that race you are running :)

SteveInAlaska: No, just been low key over the holidays. Lots of family in town.

Young Guy: Funny, I had nearly identical stats as you coming out of school and ran a 1:07:40 debut half. Now granted 'life' has slowly been creeping up on me since, and I'd be lucky to break 1:14 today, you should have no problem hitting 1:06 (maybe dip into the 1:05's), especially with the solid workouts and mileage you've been doing. I was only a 60-65mpw guy.

STEVEINALASKA- I'm thinking NYC Half as a target

GNR1- I'm gonna try and be consistent in the 90s leading to the half, i"d sure as hell take a sub 1:06!

Great news on the quad pablo

Looks like a very pleasing year to pr across 3 distances Numbersguy. Well done.

oh please - I've done long runs on an ~1m loop on occasion. I find it helps sometimes to just tune into an even effort/pace. From fat to sub-3 is definitely more than doable. When are you looking to debut?

I hope that ITB trouble clears up NJ truth and tiger_runner.

des - nice as always. Good Tuesday workout. Funnily enough, when I start back on track in a few weeks I'll be looking to tag a few 200s or 400s on the end of my workouts as well.

I hope that sinus trouble clears up (or has cleared up) has been who never was. I hate things like that.

Darwinian - I was going to comment on the disparity of your goals too, but it all makes sense now. Good luck with it all.

alf tupper - I've got previous in high mileage (and also in overcooking it - so I know what I need to watch out for :) ), so I'm sure I'll be fine, but thanks for your concern.

Smart decision on the Thursday workout, especially after bagging such an impressive Monday workout grizz.

Fingers crossed for your calf dcrunner0910.

Nice targets Young Guy.