Road Racing and Training Thread - Week Ending 4/13

Thanks for starting this Stone Solid week for you, especially given illness and the heat...and I think all of us will be struggling through the acclimation process to this heat. I just hope it goes away for one more week up there in Boston:) Nice to see the consistency with some good running in there, especially that hill quarter repeat on Friday.

Boston: sub 2:37

Weekly: 79.7

YTD: 1,474.7

Mon: 8 E AM @ 7:15 on rolling route, 3.1 treadmill @ 7:45 PM -- 15 minutes core and stretching at gym

Tues: 8 E AM @ 7:11. legs felt a little sore/sluggish but OK by the end. 4 E PM @7:25 -- 10 minute planks (2 plank and 2 side planks 2 min ea), glute bridges

Weds: 8 E AM @ 7:02, 3 E PM @ 7:40 -- p90x2 Ab Ripper

Thurs: 9 E @ 6:35-- 1 wu 7 moderate (6: 46,32,25,14,08,00,23) 1 cd -- 10 minute planks (2 plank and 2 side planks 2 min ea), glute bridges

Fri: 5k tempo in 17:55 (5:40,5:47,5:44,:43--3.13mi)...3 E PM @ 7:25 --10 minute planks (2 plank and 2 side planks 2 min ea), glute bridges

Sat: 11 E @ 7:14. Last 7 progression format down to 6:30 --p90x2 Ab Ripper

Sun: 12 Progression @6:58 final 3 at MP (5:57,6:02,5:56) --10 minute planks (2 plank and 2 side planks 2 min ea), glute bridges

I brought down the volume this week and overall am feeling healthy which is good. At this point all I can do is trust my training and hope to stay healthy, which hopefully is enough for my goal time. Plan to dial it back to 45mi this upcoming week and try to keep myself from going insane.

I hope everyone had a great week of training

Hey guys. I had some more setbacks this week but I think I handled them well.

Goal race: Cinco de Mayo half (84ish)

Next race: B.A.A 5K (hopefully PR, have fun)

Monday: 8.5 miles at 8:09 pace, still sore from strength on Saturday.

Tuesday: 6 + strides at 8:01. Heckler of the Year Award goes to the guy who humbly apologized for his off-leash dog chasing me and then yelled "NICE ASS!" as I ran off. Core later.

Wednesday AM: 5 easy at 8:15, big toe starting to hurt.

Wednesday PM: Practice, 8.75 total with a 4.5 mile tempo. Allergies were through the roof. With 3.5 miles at about 6:16 pace (supposed to be a little faster) into a mile at 6:12 (also supposed to be faster). Choking on mucus the whole time. Not easy to run that way. Discovered Claritin after this run. Toe hurt cooling down and started creaking when I got home.

Thursday: Big toe hurt a lot. Did 80 minutes on the elliptical and bike.

Friday: 45 minute spinning class. Toe feeling better but still hurt. Class didn't feel too intense but was a lot of interval work and gave me hematuria, so I think I was working harder than I wanted to.

Saturday AM: 10.5 with a 6 mile flow. Took it kind of easy since it was my first day back, but was so sore from spinning it didn't feel that easy. 5 at 6:50 into 1 at 6:20. Hammies and glutes sore. Toe 2/10 on pain scale. Hematuria again. Exhausted all day. Strength was very light.

Saturday PM: 24 minutes easy on the bike.

Sunday: 14 on hilly trails at about 8:11 pace (totally made that up honestly, no idea what the actual pace was). Cut it a little short to be cautious about the toe. Felt good.

I'm having a roller coaster of a season. Fitness that is clearly there repeatedly impeded by minor setback after minor setback. I will not be doing anything crazy next week before the 5K so hopefully my fitness will shine through. And hopefully Boston doesn't have a lot of birch pollen. ugh

[quote]xenonscreams wrote:

Tuesday: 6 + strides at 8:01. Heckler of the Year Award goes to the guy who humbly apologized for his off-leash dog chasing me and then yelled "NICE ASS!" as I ran off.

ahahah

Hello everyone!

Week 8/13 Goal 1:22? HM

M 4.3 (7:52)

T 8 (7:28)

W 7.7 (7:37)

T 11 w/2 x 3.5m @ T/3:00 Jog (6:15, 6:16, 6:14, 3:08 / 6:14, 6:15, 6:16, 3:06) (Av. 6:49)

F 7.75 (7:52)

S 8 (7:47)

S 13.25 1E + 1~MP Fartlek (7:42, 6:51, 7:40, 6:57, 7:48, 6:36, 7:43, 6:48, 7:40, 6:45,7:33, 6:22, 7:46/1.25m (Av.7:15)

Total 60

Good week for me, good workouts and lots of stretching. I'm a bit short on time, I'll come back later tonight for comments!

Hope everyone had a great week!

Hey guys, I'm a long time lurker, first time poster in this thread. Finally decided to join you as I have fun reading about all of your training schedules.

Bio: 25 y.o. medstudent trying to get back in the running groove. Ran XC/track in college. Quit running in early 2011. Decided to give running another shot in Oct. 2013.

PRs: 25:46 8k XC back in '08.

Training summary of the last few months:

October: Avg. 10mi/week. Jogging

November: Avg. 27mi/week. Jogging

December: Avg. 35mi/week. Jogging + strides

January: Avg. 45mi/week. Hill sprints + 1 tempo/week

February: Avg. 50mi/week. Hill sprints + 1 tempo + 1 day of intervals/week. 5k road race (17:25)

March: Avg. 60mi/week. Hill sprints + 1 tempo + 1 day of intervals/week. 5k road race (16:12). 5000m track (16:18) - windy/crappy race day.

Goal race: NB twilight meets (May-June)

Next race: 5000m Yale track invite (4/19 or 4/26)

Monday: 7.2mi @6:45. 8 hill sprints

Tuesday: 10mi tempo (58:30)

Wednesday: 14.4 mi Long run @6:23

Thursday: 5mi @7:18.

Friday: 7.2mi @6:35. 8 hill sprints.

Saturday: 10x800m (2:37, 2:36, 2:35, 2:34, 2:35, 2:34, 2:36, 2:33, 2:33, 2:28) w/200m jog (~1:00)

Sunday: 8.3mi @6:40.

Total: 67mi (including warm ups and cool downs).

Boston: sub 2:37

Weekly: 44.5

YTD: 683.2

Mon: Rest

Tues: 6 @ 8:10

Weds: 7 @ 7:50 with 2 @ MP

Thurs: Rest

Fri: 5 @ 8:01 with 6x30sec strides

Sat: Rest

Sun: London Marathon in 3:21:24 for 3679th/35766

So as seems to be tradition with these I'll give a bit of a mile by mile account of my race. There's an awful lot of weaving in and out at London and in the first mile I had to walk for a while so actually ran 26.51 miles by my garmin but was manually splitting my miles every time I went under a barrier.

Miles 1 and 2 were 8:04 and 7:43 as I desperately tried to weave through the masses, my pen was behind the 3:30 pacer so there were huge amounts of people in the way here. 3rd mile was 6:52 as me and the guy I was running with tried to make up the time probably too quickly, though this is a downhill mile. The guy I was running with carried on at this pace so I let him go.

Miles 4-9 I was gradually catching the 3:15 pacer and split 7:15, 7:30, 7:29, 7:19 and 7:16. I then sat behind the 3:15 pacer and went through miles 10-13 in 7:37, 7:12, 7:26 and 7:14 and went through halfway in 1:37:10 which was almost perfect for my 3:15 target. I was noticing the pacer was very erratic though, he kept surging and then dropping off the pace and it wasn't really ideal.

I carried on with the pacer for the next 5 miles and miles 14-18 were 7:29, 7:10!!, 7:43!!, 7:32 and 7:28. The pacer was starting to flag here, so I pushed on past him and miles 19-21 were 7:36, 7:29, 7:41. I the really started to struggle here, I couldn't keep water down now, every mouthful was making me feel sick and my pace started to drop. Miles 22 and 23 were 8:01 and 8:23. The 3:15 pacer caught back up to me here, but then pulled up with cramp and ended up finishing well behind me.

24-26 were close to a death march with 8:35, 9:23 and then the last 1.25 at 8:30 pace, I managed a bit of a kick in the last 100m to beat a middle aged woman who had just come past me (go me!). And finished with a 2nd half of 1:44:14 and a positive spilt of over 7 minutes.

Despite the fact I missed my stretch target of 3:15 and my main target of 3:17 I'm still reasonably pleased with this. It's a 25 minute PB and I think the inconsistent pace at the start and then getting really dehydrated at the end were the problem here. So they are things I should be able to put right next time hopefully. It was warm today and that probably didn't help on the hydration front. The course has a point where you get to see the leaders coming back past on the other side of the road at about their 21 mile point and that was a pretty impressive experience. Mo was completely by himself which probably didn't help his performance but it's really impressive being literally 10 feet from some real superstars.

So I have 10 weeks off now till I start my next marathon training cycle for Amsterdam. I may keep posting my training here, or I may not, I'll have a think. The next 4 weeks are going to be super low mileage. Either way I'll be dropping in to comment.

Stone Cutter: Nice week considering the adversity here.

Cmm268: Is Boston this weekend? You've had some great training so can't see you doing anything but great. Good luck!

Xenon: Haha! Glad Im not a girl at times like that! I get allergies and over here you can get ciritizine and loratadine pretty cheap and they're both very effective for me.

Slartzio: really nice Sunday run.

Slowpoke: looks like you've built back into your running really well and there's a lot of good quality in last week. Nice to have you on board.

Once and Future - congrats on the massive PB at London! I know it wasn't quite the target you were aiming for, but given the initial crowding, uneven pacing, and warm temperature, you still put on an impressive show of running to take almost A MINUTE PER MILE off your previous best. Congrats on a job well done, and enjoy your break, you definitely deserve it. :)

Cheers Stone cutter, just noticed the target at the top of my post. Can you tell I copied CMM's post as a template for mine? Wish you could edit on here!

Goals:

sub 16 5k

sub 4:40 mile

Mon- 5 at 6:55

Tue- 20 min stationary bike

Wed- 1 wu 8x 400 w/400 jog (2 minutes) in 69,70,71,70,70,71,69,66 1 mile cd

Thur- 5 at 6:52

Fri- 1.5 wu, 3 mile tempo in 16:50 (5:36-37 pace), 1.5 cd

Sat- 5 at 7:02

Sun- 8 at 6:45

Total: 35 miles in 6 days

Overall, this was a great week of workouts. The workout on Tuesday was my first mile specific workout of the season. I felt extremely relaxed throughout the workout (never tied up or faded during the 2nd 200/controlled breathing). I didn't start to feel uncomfortable until about the 5th or 6th one. I decided to push the last 400 a little bit with splits of 34/32. This was probably the most consistent mile workout that I've done. I ran this workout on a long stretch of sidewalk/concrete which I measured out using mapmyrun.

The tempo run was ok. I felt pretty relaxed throughout, except that the last during the last mile mile I had to take a crap. This made the last mile mile more unpleasant than the actual pace I was running. I went 5:45 for the first mile and don't exactly remember what I split for the next two miles, although I did run the last 2 miles in 11:05, which is pretty good. I felt like I could have run a little faster this run if I hadn't had to use the bathroom.

I feel like I was able to hit all ends of the spectrum this week, which gives me confidence in my running. My coach was able to get our #1 runner and I into a meet in three weeks (we are running unattached), so I'm going to lower the long run for the next 2-3 weeks and spread the mileage more evenly. That way I'll be able to focus on running the mile specific workouts that will help me get faster for this meet, as I don't know if I will be able to run another one with that many people. Also based on these workouts and the fact that I've been running them solo, what do you think I could run for a mile/2 mile in an actual race (assuming decent/good pacing)?

Once and Future-Congrats on the race today and thanks for posting the race report, I enjoyed reading it. Going out in a group with slower ones like you did today can be a very stressful experience and not only do you expend energy weaving but also mentally worrying. At the end of it you still took home a 25 MINUTE PR which is huge! Definitely a great race on your part. I could tell you copied mine when I saw your goal--I thought to myself, damn is he going to doubel for Boston now? :)

xenonscreams-My advice is to stay on top of the Claritin whether you think you need it or not. I have allergies and it works very well in keeping them at bay. Still a good week overall and hopefully you can get the toe squared away for the 5k next Saturday!

Slartzio-Great week, I like the structure of your workout today with the mile in and outs --I may have to give that a try when I am looking for random workouts in May!

KXBC-very solid week, especially impressed with those 400s on Weds!

slowpoke rodriguez-welcome to the thread, definitely looking forward to seeing you post. You definitely arent slowpoke with those recent times and your workouts this week!

Well good evening to everybody. It was a good hard week of running, the only downside was going from almost 80 degrees on Friday to snowing today and in the 20's. Damn winter keeps hanging on!

Sunday 4/6 12 miles 66:05. This was a very good run with some good efforts thrown in.

Monday 4/7 12 miles 67:26, not too far off of the previous days run with good split again during the run.

Tuesday 4/8 12 miles 69:35 pretty good effort, but legs were down a bit from the past two days.

Wednesday 4/9 11 miles, no time. Ran very early in the am.

3.1 miles on the treadmill in the evening 16:33.

Thursday 4/10 12 miles 73:52. Good effort considering I stood for almost three straight hours before the run.

Friday 4/11 13 miles 81:17. This was a tough run as it was pushing 80 out and very low humidity (about 6%). Pretty hilly run as well.

Saturday 4/12 10 miles 66 minutes, nothing crazy with this run.

85 miles this week. Overall a very good week.

Goal - Broad Streen Run (5/4)

Monday 0

Tuesday: 10

Wednesday: 0

Thursday: 6

Friday: 5

Saturday: 6

Sunday: 6

Total of 33 miles this week.

Nothing but slow easy miles. I found out that when life is crazy, training usually suffers. I have been swamped at work the last month getting ready for an audit which starts next week. My wife was bedridden due to sickness from the pregnacy last week and I still hit 60 miles, but this week I could not get my legs moving at all. Nothing faster then 8:00 minute pace, even when I tried to pick up the pace. I think the stress at work and taking care of my wife and son at home has just worn me down. So I think I won't focus on a time for Broad Street, just to enjoy my last competitive race for a while and as StoneCutter says, to just run hard and have fun.

CMM268 – enjoy the taper, your training has been strong and consistent and I think if you just play it smart Boston will go great for you.

Xenonscreams – that is why we run, the complements from weirdos. But I am sure that once you get past the minor setbacks you will be running great!

Once and Future – congrats on the 25 minute PB! That is crazy that the 3:15 pacer couldn’t finish, that is usually a big pace group.

Goal: Boston 2:29

Taper week!

Monday: 3 AM, 8 PM

Tuesday: 3 AM, 8 PM

Wednesday: 3 AM, 8 PM -- Workout 3200m @ 10:55, 10 downhills, 3200m @ 10:52, 10 uphills

Thursday: 3 AM, 8 PM

Friday: 2AM, 7.5 PM

Saturday: 12 miles - 3 miles in 16:20 -- supposed to be 5 miles in 27:30, but my legs were extremely tight -- 2x1600 @ 4:59 on the track

Sunday - 7.5 10k pacing a friend in 40:30 + cooldown

Total: 73

slowpoke rodriguez, you get in shape fast!

M 9 easy

T 4 easy and 10 w/ 5x200 (34,32,30,30,28)

W 5 easy

Th 8 easy

F 10 w/ 6x(3min 5:15/mi, 2min 6:20/mi)

Sa 4 easy and 8 easy

Su 13 easy trail run

total 71, 7:16/mi

fartlek on friday was pretty easy, worth about 5:05-5:10 on a track probably

tuesday was easy too. 5x200 with 75sec jogs, 34.0,32.6,30.5,30.5,28.6. felt really relaxed running that 28

Hey everyone,

It's a bit late here, so I'm just going to post my log and comment tomorrow – I see some very nice posts here! I should have time to respond on Monday morning, since it looks like I won't be running.

The ankle situation continues to cause dismay and alarm. Iced ankle all week. Ice seems to be more palliative than anything. Doctor on Tuesday!

Monday: 14k easy

Tuesday: 14k easy

Wednesday: 9k easy

Thursday: 14k easy

Friday: 14k easy (am), 14k easy (pm). Second run was terrible – was excited to try new shoes. Decieved by sunshine, I went out way underdressed also. Shivered and suffered my way through a wind tunnel and a whiny ankle. Pain quite acute by the end.

Saturday: 13.8k easy w/ 12x200m hill reps. Hills are kind of no fun, but kind of fun. Ankle better than yesterday. Snow and cold.

Sunday: 10k easy. Another bad one – started out with plans of doing 14k, cut it short, and walk/limped last kilometre because of the ankle. I am quite concerned. Will ice it for the second time today after lunch.

Total: 102.8km. Ankle weighing on my mind. Can I train this summer? I want, so badly, to be able to. What will I do if I can’t run? Who will I become?

Goal: 2:4x?

Race: Bob Potts

Finally checking back in after a few weeks. There just hasn't been nearly enough time for anything as this has been an incredibly busy spring. Training is still way behind where I would have liked, but still has bright moments. In a way, it's giving me a better evaluation of the Hansons plan since I'm not adding to it nearly as much as I intended.

A bit of an update, before this week.

March 24-30. 50 miles. Decent MP run of 8 miles @6:28. No long run.

March 31-April 6. 62.5 miles. 6xmile 6:04 average tues. 8 MP @6:37 Thursday. 16.5 long run, 7:14 avg w/ 6:23/6:26/6:31 near the end.

Mon - 7.5. 7:28 average easy.

Tues - off

Wed - 9.5. 7:40ish easy on trails.

Thurs - 12.5. Included 9MP @6:24. Still on a net downhill course, but the last 4 were flat and right around 6:30.

Fri - 9.5. 7:30's easy on trails.

Sat - 8. 7:46 easy.

Sun - 17.2. 7:19 avg. with 7/6:10 to finish.

64.2 total.

Finished my longest week of the year with my longest run of the year. I did miss the workout I was supposed to get in on Tuesday, but I feel like it was a solid week none the less. I've got two or three more weeks where I can really try to get some extra in, but then it will be time to back off for the race. I'm not sure if it's pessimism or realism, but I'm not sure I'm really going to have a shot at my goal, but I'm trying to stay positive about it. Time will tell.

Hopefully as life gets a little back to normal I'll be able to keep up with the thread better.

Keep it up everyone.

Week 12 of Pfitzinger’s 18-week / 85-MPW max plan

Goal race: Edinburgh Marathon

Goals: A - sub-3:00, B - 3:02, C - 3:07

YTD: 1011mi

Monday: Recovery - 6M @ 8:57. Had a nagging bruise-like pain in my right foot after the run, probably more related to Sunday’s 24-miler. Also started to feel some cold-like symptoms, so bagged the evening run in the hopes of staving off the worst of the illness.

Tuesday: Rest. Ended up sick anyways. Not happy about missing the scheduled interval workout, but with a race scheduled for Saturday, I wanted to try to salvage the week by letting my body recover as much as possible.

Wednesday: Recovery - 6M @ 8:33. After staying home from work the day before, grinding out the scheduled 15 miles didn’t seem wise. Slept in and managed 6 miles in the evening.

Thursday: Recovery - 6M @ 8:41.

Friday: Recovery - 6M @ 8:45. Felt mostly recovered at this point with just some mild congestion and the occasional cough.

Saturday: Race - 10M in 65:30. I’m really conflicted with this result. I want to give myself credit for the course being much hillier than expected and windy to boot, but it still feels like I under-performed compared to the sub-64 I figured I was capable of on a flat course. On the plus side, even with the hills, this result still shows me on-target to run under 3:05 in the marathon.

Sunday: Long run - 18M @ 8:21. Run itself went fine, but was pretty tired at this point after the one-two punch of the race + long run. Also felt uncharacteristically sore and tight in the hamstrings, which don’t usually give me issues. Hopefully just a temporary consequence of the hilly Saturday race.

52M total. With training going so well up to this point, I guess I was due for an off-week. Can’t really control when you get sick though. Nothing calamitous in the grand scheme of things, and hopefully things will bounce back this week.

Sorry for the lack of comments last week, but illness had me pretty much out of commission through Thursday. Even if I don't note it below, a huge "good luck" to everyone planning to run Boston next week!

The Stone Cutter: Those quarter-mile hill workouts were ballin'. Definitely will pay off, especially if the 10-miler is at all hilly.

cmm286: Looking great for Boston. Enjoyed seeing the detail in your core workouts.

xenonscreams: This season has definitely seemed like a death-by-a-thousand-cuts, but your resilience in the face of all the challenges has been impressive. I really hope your next race is everything you want it to be.

Slartzio: Another really consistent tempo, looking solid all around.

slowpoke rodriguez: Welcome! Looking at your training over the last few months, it seems like you've made a very focused and successful return to the sport. Looking forward to hearing more about your training.

Once and Future: Congrats on the race and the huge PR! I think your thoughts on consistent early pace and hydration are spot on, but let them be lessons for the future and not detractors from your accomplishment. Really enjoyed the race report, and again, well done!

KBXC: Sounds like a good pair of quality workouts this week, nice job.

Swift23r: Cranking out 12-milers erryday, hard core!

Muebele: Totally understandable, stuff comes up. I like the attitude though - run hard, have fun!

illinoisphotographer: Smart move including those hill repeats leading up to Boston. Solid workouts all around.

reed: Those 200s are crazy-fast. Very good sign if those paces feel comfortable, especially at the end.

Bonham: That ankle sounds like a no-foolin' issue. :( Best of luck with the doctor, hope it isn't serious.

VF Runner: Not sure how much margin you'll have on your goal, but I think you've still got a good shot. Stay focused the last few weeks, and keep that positive attitude.