Road Racing and Training Thread - Week Ending 4/12

Nice week StoneCutter. I started doing something similar, with 100m strides in spikes every 9-10 days to touch on the quicker stuff. A few weeks at it and I'm sure you'll be rolling. Here's my week:

M - 8.5 with 7x10s Hill Sprint / 4 miles

T - AM: 3mi shakeout, 2 miles warm up later in the morning. Session of 2 x 3 miles with 2:00 jog between, then 10 minute jog, and 1 mile on the track at 5k effort. Hit 15:24 (5:09, 5:10, 5:05) 15:11 (5:00, 5:06, 5:05), 10:00 jog to track, 4:46 (71, 72, 71, 71).

W - 8 / 5

R - 8 / 4

F -AM: 2mi shakeout, 2 mile warm up later. 16 x 400m hills starting at 74 and working down to 68 by the end. PM: 4.5.

S - 8 / 4

S - 8 / 4 with 3x100m strides

Total: 100

The Tuesday session was the same thing I did 2 weeks out of the half marathon last fall, this time three weeks out instead. Last time I split 15:31, 3:00 jog, 15:20, 3:00 jog, 2x800 in 2:34, 2:35. Pumped to see that the same effort yielded a better result. Also super surprised with the mile at the end. I think that's my second fastest or fastest mile ever in training. 3 weeks to go till the goal race! I hope everyone has a great week.

Hello everyone!

M 0

T 0

W 40 5.2

T 42 5.5 Tight R calf, can’t sprint

F 62 7.3

S 60 7.3

S 5.7 4M Race 23:57

T 31

Meh, not a great race but at least my feet felt comfortable all the way. Next 4 miler is in 2 weeks, I think I can do better than 6 min mile. Not quite sure about 1:20 in the half the next month, maybe more 1:21/22.

@stonecutter That's exactly what I plan to do in the next few weeks. More sprint/power stuff. I felt completely out of form when I tried to do all out sprints some days ago and I think that's what's more lacking in my running. I think my aerobic fitness it's better than a year ago, but my legs need more strength not to go out of control when I go faster than 6 min miles.

some good weeks.

Forcerunner - great workout, that is a serious 2X3 mi, seems like you are ready for some solid races.

M: 5 / 10 + strides

Tu: 5

W: 5 / 12 with a fartlek (40 mins, "fast" ranging from 45 sec - 2 min, 5:30 avg for the 40 mins)

Th: 5

Fr: 12 + strides

Sa: 4 / 11

Su: 16 w/ 30-45 second pickups (~20 mins)

Total: 85

Still only doing 1 real workout a week, and still keeping it relatively easy (no real time goals, etc). Adding some quick stuff to the long run and strides throughout the week.

Goal Race: Grandmas Half (still not sure yet)

Mon- 10 miles at 7:12. Weights.

Tue- 10 miles at 7:15. Strides.

Wed- 18 miles at 6:28. Slight progression 6:56>5:50.

Thur- 10 miles at 7:06. Weights.

Fri- 10 miles at 7:11. Strides.

Sat- 11 miles. 2 mile, 1.5 mile, 1 mile with 4 min rest. 5:00 avg. (10:05, 7:38, 4:50)

Sun- 10 miles at 7:10

Total- 79 miles

Not a bad week. Just starting to feel a little bit better. I went really conservative on pretty much everything. Lowered the mileage and slowed the paces down on anything fast. For the long run I just approached it like an easy run then picked up slightly the last 7-8 miles or so. Then for the workout on Saturday the original planned paces were around 4:50 pace but I just stuck around 5:00-05. It got rough the second rep but finished decent with the mile. I'll take it. Let's hope it just gets better next week.

Stonecutter- Nice week! You're playing it smart by keeping it easy. You'll get your legs back in no time. I should've done what you're doing. You going to run the Philly rock n roll half? I know you have the philly marathon planned but was just curious. They switched the date for it. The weather is probably going to be pretty good.

Forcerunner- That is a solid workout! That's the best workout I've seen from you, especially with that short between each 3 mile rep. I've done a very similar workout when I was a 1:06 guy and ran about the same paces. I think you'll definitely be ready in 3 weeks. Just be smart with the taper.

Slartzio- Not too bad of a race but I do think you can run faster. 4 weeks is enough time to get things going again. Just be smart and not force anything. I wouldn't completely toss 1:20 out the window. Just see how things go in 4 weeks. You may surprise yourself. I know it's smart to play the conservative roll but you just never know what could happen.

Next Race - 800 April 18 (2:03??)

M: 6 w/ 1.5 mi warmup, 2x800 @ 2:16 (69,67) 2:16 (65, 71 ouch) w/ 8 min rest, 6x100 @14-15 w/ 30sec rest. 1.5 mi cooldown

T: 7

W: off

Th: 4 w/ 1 mi warmup, 6x200 w/ 35 sec rest (34, 34, 36, 34, 36, 30), 2 mi cooldown

F: 4 w/ 4 strides

S: 2 mi warmup, 1500 in 4:16.64 11/15 in heat, 38/72 overall. (400 ~66, 800 ~ 2:17), 2 mi cooldown

Total - 27

Would have ran more for warmup and cooldown on Thursday but it was snowing and I just was annoyed that it was snowing in April.

Then big weather turnaround by saturday, low 60s, sunny and only a little windy. Just went out too fast the first 400. Everyone was seeded at 4:14-17 in my heat but the winner ended up running 4:05 and I went out in the back of the lead pack thinking the leader would go out in 67ish not 64.

Back into it- Good conservative week. Still being smart with it. The session on Wednesday looks great. Introducing workouts with nothing crazy added. Still wish I would've done that lol. Have you done any thinking about future races or even what distance you plan to race? Just curious.

runnersfix - good week, seems like you are taking it easier now, which is probably smart. I wouldn't worry about how you felt after the marathon, you have plenty of time to recover and get in the fast workouts, and your workouts seem promising already.

I was thinking of doing Grandma's half, but don't really feel like traveling for a race. So I'll probably be doing some small local races (5k/10k) over the next few months, a half at some point over the summer (there are a few smaller ones in the area), but the main focus is the Berlin marathon in September.

RunnersFix wrote:

Stonecutter- Nice week! You're playing it smart by keeping it easy. You'll get your legs back in no time. I should've done what you're doing. You going to run the Philly rock n roll half? I know you have the philly marathon planned but was just curious. They switched the date for it. The weather is probably going to be pretty good.

I probably won't do the Rock N Roll Half since they moved it to 10/31, which is just three weeks before the Philly Marathon. If I do it at all, I would use it as a last longer MP session. Still deciding on an alternative tune-up race in Sept or early Oct. Right now, there are three of us all hoping to get our female teammate the OT B qualifier at Philly (2:43), so it will be whatever she or the group decides.

Glad to hear you feel things turning around. Like a few of us posted last week, just play it by feel. back into it's approach is a great model. Sometimes untimed efforts like fartleks or short hill repeats are the kind of stimulus you need to get that pop back, since there is no pressure to hit a time and you end up feeling good because the effort was proper.

Last week before tapering. after spending last week in sunny dry Yuma AZ, I went to Salt Lake City this week for my first forray in altitude running.

Mon 5 treadmill amazing how high my heart rate was for slow runing

Tues 5 treadmill, had to hurry to make the group dinner so i did a hard threshold run

Wed 8 easy on the treadmill

Thursday 8 at homein the PNW. Really weird, heart rate was still way high.

Friday off

Saturday 6 at moderate pace

Sunday 20

Total 52

Not sure if this will work but here is my 20 from today

https://connect.garmin.com/modern/activity/744805748

15-19 was just to see how it feels to run fast at the end. I'm pretty sure I could carry that pace until 26. I eased into 20. So now 2 weeks of taper then the race. I'm feeling pretty confident I can do 3:45:00

pewow, if you were in last place running 66, then obviously you did the smartest thing you couldve done.

i'm racing a 1500 next saturday and will probably have the same race plan as pewow, go out in 67-68 hopefully near the back of the main group, then see what happens. since high school 4 years ago this is just my 4th 1500/mile race. did 2 on back-to-back days 2yrs ago in 4:24/4:29 then ran 4:23 last year going out in 66high and dying. i'd like to run under 4:15 and I think it should be really easy for me on the right day.

my week

M 5/7 double

T 10 w/ hard track workout

W 11 easy

Th 6/6 double

F 9 w/ 24min fartlek

Sa 10 hilly trail run

Su 12 easy

total 76.8

tuesday: plan was 6x800 (3min rest) at goal 5k pace of 2:26s then 4x300 fast. hit 2:26,27,25,25,23,23 then did 4x300 in spikes in 48.3, 47.6, 48.8, 45.8. thats the fastest i've done 300s and it didnt feel too bad. first time in spikes this year, and i was sore til saturday.

friday: easier fartlek ladder, 12min at fast pace and 12min easy with a ladder from 15sec to 2min then back down

Mon- 7 at 6:49 + swimming

Tue- 7 at 7:08 + swimming

Wed- 9 w/10x 1:00 on/2:00 off 6:35 average

Thur- 6 at 6:52 + swimming

Fri- 7 at 6:44 + strides + swimming

Sat- 10 at 6:09 w/7 uptempo at 5:45 pace

Sun- 7 at 6:50 + strides

Total: 53 miles

Another solid week for me. I've gotten used to running after swimming and I'm beginning to feel really fit. Also, the weather is getting warmer, which makes running more fun.

On Wednesday I did workout to get the legs moving at a fast pace. I did the workout at around 1600-3200 effort and kept the pace decent during the recovery (the mile splits in the workout portion were low 5:5x). The workout was done on rainy grass to reduce some of the pounding, but made the speed slower. That's ok though; the goal was just to go by feel and get in a good/fast effort.

I decided to do a long tempo run to see where my strength was at, and it went really well. I ran the workout on a dirt road with a few gentle hills and was really able to get into a rhythm after a 5:56 first mile. I ran the rest of the miles at a consistent pace (5:39-5:48) and felt strong throughout. I was mostly happy with the effort I put in the tempo; I ran fast but didn't get push past my threshold. I only felt discomfort with around a mile to go, which is good.

My XC coach was able to get me into two track meets around late April/early May. I am excited to race, and it will give me something to direct my training towards. Hopefully there is some fast competition that can push me to a good time. I might be able to get into one or two more meets, but not many meet directors let HSers run unattached. That's ok, it's only sophmore year. During Junior year I definitely want to get more spring racing in.

I hope everyone had a great week!

Hope today went well for Pikachu.

Hope you're enjoying the quicker stuff the stone cutter and hoping it feels smoother and smoother.

Forcerunner - awesome workout on tuesday. that 2 x 3 mile is really something and that last mile - wow.

slartzio - sometimes its just getting used to the effort. this seems like an improvement on the 10k. you might find that 6 min pace feels much easier the next time out. and in a half if you go out in 6:10-6:15, you can always pick it up and finish faster. not a bad strategy for a half.

back into it - fartleks are a great and perfect for getting back into things.

RunnersFix - your two workouts are solid and you can build from here. seems like your week was solid and you can build from there. Lots of solids weeks can really add up.

pewow - Are you happy with the 1500? Seems like a good one and like you can make big improvements with a more conservative first lap. How did you feel?

paul061 - altitude can be pretty crazy. Hope you are recovering. Good luck with the taper and race!

Matthias - Hope you are healing!

Hereford and Odysseus - Hope you are tapering well and starting to feel ready.

Goal: Boston

week 17/18

Feels a bit silly to post a taper week, but why not. Felt sore and unmotivated all week but started to feel recovered today.

M - 5 miles outside really easy (9:45 pace). 30 min stationary bike.

T - 20 min treadmill tempo (3.22 miles, started @ 6:15 pace, finished @ 6:07 pace, overall 6:13 pace, 1% incline). 7.5 total. 30 min stationary bike.

W - off

T - 12.5 miles outside easy (8:48 pace). 6 x 100m strides.

F - 4 mile treadmill marathon pace run (4 miles @ 6:35 pace @ 1% incline). 6 total.

S - 4.5 miles easy (8:58 pace) plus like 1.5 miles doing errand that doesn't count. 3 x 100m strides.

S - 10.5 miles easy (8:21 pace). Finally feeling relaxed. Didn't push at all. Just stayed very comfortable but got faster as I went. 4 x 100m downhill strides.

Total: 46 miles

Gonna take it really easy from here. Probably 2 days off next week (I am a big taperer). One 2-3 mile marathon pace run on Wednesday. Strides most days. All done lifting and cross training. Lots of stretching, foam rolling, and icing every day. Excited.

Great track workout reed. Always a good sign when you get faster throughout the workout. Seems like you nailed it. Good luck in the 1500 next week.

KBXC - Strong tempo, seems like you were really feeling it. What will you be racing in the track meets? Great that you have been able to swim and enjoy it for cross training. I think it's a great way to develop as a young athlete.

One week to Boston.

M: 3 miles easy AM / 5 x 1 mile w/ 60 second rest (5:15, 5:10, 5:12, 5:15, 5:14) 10.5 miles total : 13.5 miles

T: 8 miles

W: 7.5 miles

Th: 3 x 2 miles w/ 2 min jog recovery (10:54, 10:52, 10:49). In freezing rain. (9.5 miles total)

F: 7.25 miles easy

Sat: easy 3 pushing daughter in stroller

Sun: 13 miles in 1:26. 75 and sunny and first time running in that weather since probably September. Legs felt drained, pace felt easy, and didn't do well with the heat. Tapering is so much fun.

Total: 62 miles

Hey dudes. I didn't have time to post last week, so below are the past two weeks. Overall feeling pretty good - no injuries or soreness, which is great. But I think that's a result of being a little undertrained. I'm definitely not in as good of shape as CIM in December. I compared key workouts from this cycle to that one and I'm slower across the board now. I guess that's to be expected at 45 y.o. with little rest between marathon cycles. At this age the lack of rest catches up to you.

Week of 3/30:

M - 4m easy, strength/core

T - 8m easy

W - 8m w 5x400m @75 sec and 5x800m @2:45, strength/core

T - 4m easy, strength/core

F - 10.5m w 6x1m @6:00, strength/core

S - 20m easy

S - 11m easy w 10x10sec hill sprints and 10x100m strides, strength/core

65.5 total

Week of 4/6:

M - 8m easy w 10x100m strides

T - 10m w 6x1m @6:00, strength/core

W - 6m easy w 10x100m strides, strength/core

T - 6m w 2x1m @6:30, 10x100m strides, strength/core

F - 10m easy, strength/core

S - a.m. = 15m w 10x1m @6:00, p.m. = 5.5m w 5x100m strides, strength/core

S - 15m easy

75.5 total

Tortoise, Odysseus - have a great last taper week and best of luck in Boston! Let me know if you guys want to meet up for a post race beer or twelve.

StoneCutter - I like the focus on the fast stuff. As a fast twitch type 2 guy, that's what I call fun! This endurance stuff is a grind!

Forcerunner - great mile repeat paces. I think I've done one of those once. Ever. :)

Slartzio - very solid 4-mile race that you can build from.

Back into it - good to see you posting good consistent weeks. Any lingering issues from your last injury?

RunnersFix - nice balanced week with a great midweek 18-miler. What's your next race?

Pewow - good week. I'm jealous of your goal race distance. Most likely after Boston I will focus on the track through the summer (200m - 400m primarily).

Paul - nice fast finish. What's your goal race? Oh, and good luck with the taper.

Reed - love the spikes. Those are some great 800m times!

KBXC - great uptempo pace! Glad to hear you're feeling the fitness come around. Just in time some great spring racing.

Tortoise - are you doing the Pfitzinger 18 week plan? I started out with the intent of following that one. But as always I deviate and end up just doing my own thing. My work schedule is so unpredictable that I kind of need to improvise as I go. What is your goal for Boston?

Odysseus - awesome mile repeats. That is my favorite marathon cycle workout, btw. I live in a very hilly area, so tempo mile repeats on the track work much better for me than a 6-10m tempo run. On the latter I end up working too hard if I try to keep normal tempo pace. Also, same question as I posed Tortoise, what's your goal for Boston? Pretty fast, I assume, based on those mile paces. I'm in no better shape than about 2:55-3:00. So I'm sure you'll be way ahead of me :)

Looking forward to hearing about Pikachu's half, if he's willing to share.