Road Racing and Training Thread - Week Ending 01/25/2015

Next Race: UW Open 3k 2-15

M - 4.5/8 with weights and circuits

T - 16x400 at 70-71, last 4 68,68,67,63

W - 4.5/8 with circuits

Tr 16x200 with 60sec jog, average 31.7

F - 10 Really Hilly

Sa - 15.5 @ 6:35

Su - off

Total 73

Interesting week.A bit easier than these previous weeks. I was supposed to do mile repeats on Tuesday, but a group I get together with on Monday and Tuesday said if I was going to be on the track I had to do the 400s. Very frustrating so I may ditch them on Tuesdays. For some reason my long runs have been getting faster but feeling easier.

pewow - Interesting 1k workout, I like the jog at an intermediate pace. Good luck at the race next week!

4 weeks until the marathon for me.

M: 12 / 5

T: 12

W: 5 / 10 - fartlek workout - 7, 5, 4, 3, 2 all with 4 min active recovery (~6 min pace), fast part was all ~4:50-4:55. Workout was 41 mins total average ~5:23.

Th: 5 / 12

F: 5, IT band was sore so decided to stop at 5 and ice and massage.

Sa: 15 total, 5X2 mile with 0.75 mile recovery (~6-6:15 pace), goal was GMP for the workout:

10:40 (5:21, 5:19)

10:34 (5:19, 5:15)

10:28 (5:14, 5:14)

10:22 (5:12, 5:10)

9:57 (5:10, 4:47)

Went through the half marathon just under 1:11.

Su: 20 easyish.

Total: 101

Hope everyone else had a good week.

Pewow - Nice Thursday workout! I like the 200s following up the 1ks.

Oedipus - Solid last 4 400s. What was the recovery in between?

BackIntoIt - Sheesh very nice close to the 5x2! Which marathon are you running?

Here's my week:

M - 9.4 / 4.6

T - 11.25 / 4

W - AM: 15 x 250m Hill with jog back down rest. PM: 3mi

R - 6.5 / 6.5

F - 4.2 / 7.8 with 5 x Hill Sprints

S - AM: 5k Time Trial 14:45. Splits of 4:47, 4:43, 4:41. PM: 2.5 shakeout

S - AM: 10.15 / 4

Total: 100

Wednesday was a 5k rhythm session, supposed to simulate 300s if it were on flat ground. It went well I settled in a good rhythm and closed pretty quickly. I was originally going to do an indoor 5k on Saturday, but decided to not make the 2.5hr drive to the meet. Instead I did a solo 5k time trial and it went really well! The lap splits were really even and I was definitely red-lining the last few laps so I don't think I could have gone faster. Last April I ran 14:58 on the same track in a larger race so it was definitely a confidence booster to finally get a good 5k under my belt. Last week I did a sort of 5k predictor session of 2.5mi @ 5:05 then 10 x 500m with 45s jog and averaged 14:40 pace for the 500s, so it was good to see that it was an accurate gauge of fitness. I hope everyone else has a great week!

forcerunner - Nice 5k time trial. That is solid, especially for a time trial, you should be sub 14:30 in a race.

As for my marathon, I'm running Tokyo in Feb. I also think I'll be running Berlin in Sept, trying to find the fastest course possible to get under 2:18.

WK Jan 19

M 56 min 5.79 10 x 1:15 Hill w/3:00 Recovery

T 60 min ~6 (30 + 30 Treadmill)

W 60 min 7.86 30 min Steady (7:09) + 6 x 200 Easy Strides

T 72 min 9.05

F 70 min 8.80

S 70 min 8.08 Ice, snow

S 90 min 11.70

T 7:58 57.28 miles

Whoa. I feel this has been my first real training week since quite a looong time. I have 4 months until my target half marathon, hoping to break 1:20. Next 5 weeks I'll focus on mileage and strength with easy tempos and hills, then I'll do 10 weeks of HM specific training. It is the first time I will periodize my training (up to this point was always a 12 weeks plan with mileage and workouts going up at the same time), hopefully it's going to give me a better stimulus.

Hope everyone had a great week!

Goal Race - Boston

Time - sub 2:50

M - am 3.5 easy, pm 5 easy

T - am 7 track as 6x800 w/ 200 recovery, 2x200

W - am 10 easy

T - am 14 steady w/ 3x10' hard tempo

F - am 4.5 easy on trails

S - am 8 easy

S - am 8 steady, pm 8 steady

IT Band is rearing its head once again and causing some issues this week. Tuesday's session was meant to be 10x800 and 4x200 but I had to cut it short. Thursday's run was good and I thought I was back in front of it but it was pounding out on the trails on Friday. Took it easy Saturday and rather than run my 2:15 long run decided to split it into 2x8miles and take it easy. Noticed I have around 230 miles on this set of Kinvaras so maybe it's a bit of a shoe issue exacerbating the IT band pain. Switching them out today and we will see how this afternoon's run goes.

Wow, some nice weeks already. Will comment later on.

My week was ok, too. Next week will be a little lower again and then I'll start my specific build up. Will race on April 26th - which race exactly will be decided in the next couple days (hopefully).

M - 9.3 (7:12) / 5 (7:05)

T - 5 (7:38) / 15 x 600 1:47 avg. (1:50.2 >< 1:40.9) (15)

W - 15.6 (7:18)

T - 8.5 (7:12) / 5 (7:15) - felt a bit sick.

F - 5 (7:18) / 10k tempo run 32:15 (10) headache...

S - 9.5 (6:38) / 5 (6:52) good again! :)

S - 20 incl. 18.6 medium-progressive (5:47)

tot.: 113

Tuesday was absurdely easy, Thursday and Friday I had a little bit of a headache so didn't push too hard on my tempo run and scratched the hill sprints. Normally I would have liked more like a 32:00 or even a 31:30 for the 10k (2:13 - 2:15 pace), but ok. Just puttin' in the effort. Just need to go longer :) Saturday I felt great again and Sunday was solid, too - and my longest run since a couple months. Overall I'm satisfied. Three months to go!

Pikachu

pewow - nice 1k session :)

oedipus rexing - nice week and blisteringly quick last few 400s :)

back into it - solid week! you nailed it on saturday! i think i'll have to try more fast stuff followed by a moderate pace recovery (i already have this week! :P)

forcerunner - 14:45 solo 5K?! man you would kill it in a race! :)

slartzio - good quality this week :)

workingharder - good week :)

pikachu - great week once again :) i know one big marathon on the 26th april ;) maybe you'll think what i think...

My week went like this:

M - 5.56 (7:10/mi)

T - 6.21 (7:36/mi). 2.4km Time Trial (7:38)

W - am 3.23 (7:29/mi) / pm 4.3 (7:27/mi)

Th - am 3.1 (7:27/mi) / pm 4 (7:30/mi)

F - am 10 (6:41/mi). 6 miles alternating tempo (5:31, 6:08, 5:30, 5:58, 5:28, 6:00) / pm 3.1 (7:54/mi)

Sa - 0

Su - 4 (7:34/mi)

Week Total: 43.5 miles

As for myself, I had a very good week. Was nice to get in a decent mixture of decent volume (for me anyway) and more faster running mashed in between. The time trial on Tuesday went well, managed to run 76:xx for each lap which is my current 5K PR pace and it felt good. Fridays tempo run alternating pace was a new workout for me, target pace was 5:30/6:00 which i pretty much nailed. Really happy with that one and hope to include more stuff like this into my training (seeing back into it do most of his speed training that way with good results gave me inspiration) :)

happy days!

Some great weeks again. Not much to report from my side. Basically a rest week before I start my higher volume build.

M - 5 easy

T - 8 easy, strength/core

W - 10 with 6 tempo (starting 6:20 down to 5:45)

T - 0 overslept

F - 6 easy, plus 8x10 sec hill sprints, strength/core

S - 0 not feeling great

S - 12 hilly with 6 MP (6:20-30)

41 total.

every time i think i have a solid week these darn marathoners put me to shame

forcerunner, solid time trial. considering the negative split and lack of competition, i;d wager 14:30 in a real race. have you done that 500 workout before w/ 45sec rest? how tough is it? might try that before my first 5k this year.

my last 5 weeks: 70, 76, 81, 81, 81

this week:

M 10 easy

T 12.8 w/ 6mi tempo (5:29s) + 8x200 over 2x36" hurdles in 38s

W 10 easy

Th 4/7 double

F 11.8 w/ 17x400m.

Sa 6 easy and 4mi tough hike

Su 17.4 long run over hilly trails. 2100' difference from bottom to top

total 83.5

tues: tempo went well, first time under 5:30s for a tempo (32:57) then added 8x200 over 2 hurdles at steeple goal pace of 38-39. shouldve done 3x hurdles but it went well. pretty smooth

friday: easy pace of 75s but still tired from tuesday. hit goal pace pretty well, range was 74.6-75.8. hit 3 in 70 to mix it up (4th, 11th, 17th)

sat: counted the hike as mileage because 1600ft gain in 2 miles is hard and i was planning on doing 4mi easy before i was forced into doing the hike.

Goal is sub 350 1500 meter by late summer

M 5 km in 20 minutes

T off

W 5 km progressive (4:15 -> 3:19)

T 5 km in 20 minutes on grass field (hard effort)

F off

S 30 minute run 6.5 km (134 heart rate)

S 30 minute run 7.0 km (140 heart rate)

28.5 kilometer

Mon- 7 at 6:53

Tue- 2 up, 4 tempo at 5:36, 2 down

Wed- 7 at 7:08 + 4x 40 yard stride/40 yard sprint/40 yard stride

Thur- 7 at 7:04 + 4x 100m strides

Fri- 8 at 6:32 w/15x :90 on/:90 off

Sat- 7 at 7:05

Sun- 10 at 7:02 + 2x 100m strides

Total: 54 miles

This has probably been my best week of training in a while. I got it some really good volume and tempo work, and I still feel great. I will try to keep the mileage around 50-55 for another week or two before I take another down week. There is supposed to be a major snow storm this week so I may end up having to spend a day or two on the treadmill.

Tuesday's tempo went better than expected. I wanted to start out around 5:50-6:00 pace and work my way down from there, but was surprised when I hot the mile in 5:44. I never really increased my effort until less than half a mile to go, but my splits kept getting faster. This was a solid run that definitely made me realize how in shape I am at the moment.

I like to mix it up when it comes to fartleck runs, so this week I did :90 on/:90 off 15 times. This was a pretty easy workout that allowed my to get in 22:30 of uptempo running. I ran this workout in a slightly progressive style, as my the miles including the farleck went from around 6:35-->6:15.

Overall, this was a really solid week. I definitely feel myself getting stronger and fitter, so that's always good. For now, I just need to remain patient and try not to push too much even though I'm feeling good (a mistake that I sometimes made in XC).

I hope everyone else had a great week!

Nice weeks everybody! Looking good!

Goal: Improve speed this season. Qualify for states in the 2 mile (10:34).

Next Race: Last Dual Meet on 1/29

Goal for Race: Win. Probably won't care about time.

M - Woke up an my left calf was just not working. Messed it up from running the 800 the day before. I don't know how to run an 8 and thought it would be best to stay on my toes the entire race. Apparently not haha. Hobbled a 10:30 mile, but I couldn't get off my heel. 6min elliptical easy, 6 min stationary bike mod. Abs, Body weight exercises, lifting.

T - 1m WU. Strides. Still felt iffy today, but a bit better. 5.92m at a very easy pace. Found half a christmas tree and carried it 2 miles back to the school and put it in my coach's truck. Merry Christmas.

W - 3.07m AM, calf felt less tight, got down around 7:40 pace comfortably. PM: 4.8 progression run 7:20-6:50, 7:08 avg, feeling better. Went back to the track for some strides then 3x800 with 2min rest in 2:36, 2:38, 2:41. The cold air hurt, but was manageable.

T - Tried to run in the morning, but my arch started to hurt like it did last month when I had to take 10 days off. Only made it a mile. PM: 1.23m WU. Strides. 4x1-2-1 with the 1s easy and the 2s at 2mile race effort, very easy. 2.78m easy, arch feeling better. Strides.

F - 1m WU. Strides. 3.33m easy. Arch all better I hope.

S - Meet got postponed. Easy 4.54m in the snow.

S - 2.68m WU. Strides. 2m race in 10:34.36.... state qualifying time is 10:34.24 lol... I started warming up way too early (2hrs before) and felt flat by the time they called us out. Then we had to wait for some hall of fame induction ceremony. The race started and I felt like crap, but I knew I was in good shape, so I hoped that would carry me. 2:35 first 800, 5:16 through the mile. 3rd quarter was crap and I fell way off pace. Didn't think I would come close, but I closed well with my last three laps at 38-38-34. I have one more real chance to qualify on 2/2, so I just need to stay healthy. I know I'm in good enough shape. 2.5m CD.

Total: ~41.19 Iffy week with lots of problems, but it ended well. I just want to feel good this week.

5 weeks till track practice starts

M- 8.5 moderate (6:40) +strides

T- 3 easy. 2 tempo (11:22) 8x100m hill sprints avg. 14-high. 2 tempo (11:06). 1 easy. 9 total.

W- 7 easy

T- 8 easy +8x100m hill sprints

F- 8 easy

S- 3.5 easy. 3 sets of (400,600,400) 1 min between reps, 2 min between sets. Splits were (68, 1:43, 68) (68, 1:42, 67) (67, 1:40, 66). 3 easy. 9 total

S- Strength + Agility. No run

Total-50 miles

Down week for me. This week was actually really warm, I just wore shorts and t-shirt pretty much every day. My threshold workout went great, I felt relaxed and in control throughout the whole thing. Saturday's intervals went well, the paces felt too fast at first but after the first set it started feeling like mile pace should. I'm hoping I get accepted into an indoor track meet on 2/14 so I can race a mile, if I'm not accepted then I might just do a time trial. Hope everyone ran well this week, if anyone is racing in the next week good luck to them. Comments tomorrow.

Goal: build base + top-end speed + moderate workouts (SoM effort levels), 2 mile race series

M: 6 miles easy - very tired from last week

Tu: 7 miles + 4 x scramble start 50m accelerations

W: 6 miles easy - thought about a fartlek workout but still too sore

Th: 6 miles easy - feeling better

F: 4 miles easy

Sa: 8.5 total - 1.5 miles warm-up + 2 miles XC race + 5+ miles cool-down

Su: 6.5 miles easy

Total: 44 miles

Ran 12:0x? in the mud. Two weeks ago (2 miles road) I placed 30th, this time 23rd with mostly the same field, so it went well in that sense. The short sprint/acceleration stuff I've been doing really helped for this race (not my intention), because it was full of mud/hairpin turns and constantly varying pace, so the frequent surges felt easy. Next race will be 2 miles on the track in 2 weeks, and historically most run 20-30 seconds faster than the roads which I hope will put me under 11:00.

pewow - your strength (5 x 1k with floating rest) looks good for a PR!

Oedipus Rexing - two nice short repeat workouts. Excited to see your 3k race as I think you'll run pretty well.

back into it - two "classic" tempo workouts (for you) with floating rests. Good luck for the next couple days and workouts as I think Tokyo's on Geb 22nd? So in two weeks or even earlier it's taper time?! :) I think the especially longer workout (sub 1:11 HM) and then coming back with a long run looks pretty good!

Forcerunner - remember what I said with the 14:18? You'll be getting there ;)

Slartzio - your plan sounds good IMHO :)

working harder - pretty consistent week and plenty of time till Boston!

Matthias - I know what you think and I was hoping the same (I think:)! But my last year wasn't good enough to get into that Field ;) But that being said: After 2015 and destroying my PR the next year I will ;P Nice week! Very good tempo workout...

Hereford - good shape to start with :)

reed - sry if we crash your party but nonetheless: Great week from you, too!

KrikeK - nice to have another MD runner here!

KBXC - good work!

NOP200 - nice race! Sorry to hear you missed the qualifier damn close... Good luck next time!

JSrun - nice week. 14,x on 100 m hill sprints? I'd like that power in my legs :D

Hardloper - sounds good!

i really should proof-read before i post... (bold writing and odd wording) haha!

more comments:

hereford - looking good ahead of the start of marathon training :)

reed - i would say you had one of the top weeks :) nice quality sessions in between another 80+!

krikek - welcome and good luck with your goal :) 3:50 1500 is flying!

kbxc - great tempo run! you know youre in good shape when you cut down the miles without feeling it! :)

nop200 - you can't get much more closer than that! .12 off qualifying time... next race will be a piece of cake :)

jsrun - solid tempo-hills-tempo workout :) i enjoy them workouts too

hardloper - good effort in your race :)

BackIntoIt - Very nice. I don't know about 14:30 just quite yet though haha. Tokyo should be awesome!

Slartzio - Solid week all around!

Workingharder - nice short rest on the 800s, that keeps it quite honest. I like the tempos for time as well.

Pikachu - Nice volume on the 600s and great long run! And I hope so!

Matthias - Love the alternating miles workout. I like to do it with 800/800 though, bouncing from HM pace for one to slightly above Marathon Pace or a bit slower for 800. Your time trial as awesome as well.

Hereford - Solid tempo and MP on Sunday.

Reed - I've done the 10x500 workout once before (same rest between reps) and averaged 90s, and I ran 15:04 in the 5k the week after so it is a pretty good predictor. I added the tempo portion in before hand to get a little more lactate buildup though. I would try it if I were you! Looks like your mileage buildup is going very well.

KrikeK - Solid progression run.

KBXC - Nice tempo! I like the fartlek as well.

Nop200 - Unfortunate news about the little injuries, and you were so close in the 2mi! You'll get there.

JSrun - I really like the tempo/sprints/tempo. And very solid 4/6/4 workout.

HardLoper - What is a "scramble start"?

pewow- Solid 5x1k, I like the recovery at a decent pace.

Oedipus Rexing- That sucks that you didn't get to do your mile reps, but solid set of 400s.

back into it- Nice fartlek, and great finish on the 5x2mile.

Forcerunner- Awesome 5k, very nice negative split!

Slartzio- Nice volume this week.

workingharder- Hope your IT band starts feeling better.

Pikachu- Nice 15x600 workout and solid long run.

Matthias- Great job on the TT, I like that alternating tempo, I think I'll use that this summer getting ready for XC.

Hereford- You are going to run Boston right? What's your goal?

reed- Solid tempo, looks like you are handling the volume well.

KrikeK- What's your 1500 PR?

KBXC- Nice tempo and fartlek, are you in HS? If so what year?

Nop200- Didn't you do the Christmas tree thing last week or something? So close to the qualifying time, I wish Kansas had high school indoor.

HardLoper- Good luck on sub-11!