Road Racing and Training Thread - Week Ending 5/3

Pretty good week for me, still not getting quite the mileage I want because of my work schedule, but still getting up there.

M: 5

Tu: 5 / 12

W: 10, including 6X1 mi with 400m jog. Splits: 5:18, 5:14, 5:11, 5:10, 5:06, 5:05, the 400j was in ~1:35-40, so overall running just under 5:30 pace.

Th: 5 / 12

F: 5 / 6

Sa: 12

Su: 18, including 8 mi warmup, 5K "race" in 15:50 and 7mi cool down. Won the race by ~2 min, just wanted a relatively hard effort.

Total: 90

Hope everyone else had a good week.

Hereford - Thanks for starting, cool to hear that you will start mile training

M - 4.5/8.5 with circuits and weights

T - 5x1000 with 4 recovery. 2:53,2:54,2:54,2:58,2:57. Windy.

W - 4/8 with circuits

T - 5.5 easy

F - 2 mile morning run, 5k race, see below

Sa - 12

Su - 3 easy with light weights

Total - 66 miles

Good and bad week for me. Tuesday was a great workout even though I faded near the end, was aiming for 2:53ish average but a solid wind picked up. 5k race was fast, had some guys running in the mid - low 14s. I was going for sub 15 on Friday and felt great going in. First mile in 4:45, through 3k in 8:57, and 800 to go in 12:42. However I started seeing dots and colors with around 2 laps to go and felt as though I was going to faint, disoriented I ran off the track and flopped on the ground for a while near the backstretch. Didn't faint but came close to it. I was a little sick going in so I took some DayQuil and drank a bunch of coffee which I think was the cause. Really frustrated because I had an opportunity to run fast and blew it, but that's how it is; at least I know that I'm in a position to run sub 15 or thereabouts. Weights today because my legs usually get pretty sore, so I thought it would be best to do them a bit farther out from a workout. I'll be racing another 5k next saturday and a buddy said that he could pace me, which will be good.

Hope the week went well for the rest of you all.

Mon- 12 miles at 7:12. Strides.

Tue- 18 miles at 6:15 pace. Last 8 miles at 5:49 avg. (7:06>5:19).

Wed- 10 miles at 7:10 / 4 miles at 7:18. Weights.

Thur- 12 miles at 7:15. Strides.

Fri- 12 miles. 3x2mile with 4 min rest. 10:27(5:18, 5:09), 10:12(5:10, 5:02), 9:38(4:53, 4:45). 5:02 mile pace average.

Sat- 10 miles at 7:11 / 4 miles 7:20. Weights.

Sun- 12 miles at 7:20. Strides.

Total- 94 miles

This week went a bit better. Nothing is back to normal completely yet but I'm moving forward and not back so I'll take it. For the long run I just started conservative and worked down from there. It was pretty hot out that day so 6:15 avg is pretty decent. Then for the session on Friday I started conservative as well just because I wanted to actually finish a planned workout. I ended up hitting A good pace on the last rep. In comparison my fastest 3x2m workout was 9:38 avg overall so finishing Friday's workout at that pace felt pretty good. Let's just hope by a week or two that I'm completely back to normal. It's looking like it so I'm feeling good overall. Hope everyone's week went good.

Hi all,

Hereford - probably a wise decision to keep it short and easy for a while.

Back into it - that is a solid week in my books. Strong workout with this kind of recovery.

Oedipus - wow. That sounds horrible. Looking forward to next week. Hope its a sub 15!

My week was good. As you max know I am still on my way back from injury and keeping it short and easy.

Goal: 10k sub 34 and 5k sib 16

Stats: 28. 6'2" 175

M - 20' ez

T - 1h swim

W - 55' very ez

Th - 25' ez and weights

Fr - 11k

S - 10k

S - 1h swim + 20' ez plus drill. Then 5x2' on 1' off. On was 3:45/km off was walking.

Total: 49km

Good week for me. Started to increase mileage a bit and no complaints from the lower left leg. Added a litzle bit of intensity on sunday to test the leg.

Philip

Hereford - Nice! Do you plan on racing any road miles or shorter events? Or just doing time trials?

BackIntoIt - Nice mile rep session. I always like to see how quick the average pace is on runs like those.

OedipusRexing - Sorry to hear about the unfortunate circumstances with the race. Your fitness is still there so hopefully you can knock it out of the park this weekend.

Runnersfix - Nice progression on the long run and looks like you're right back at it with the 3x2!

Hantph96 - When you swim do you just do laps? Or do you focus on drills/technique as well?

My week:

M - 8.5 / 4

T - 4x1mi with 45s jog 5:11, 5:10, 5:07, 5:09 + 4 x75s hard with 2:00 jog between.

W - 8 / 4

R - AM: 8 x 200/200 in 33->29. PM: 4 miles.

F - 6.5 / 3.5

S - AM: Half Marathon in 68:40. Splits of 5:00, 4:55, 5:13, 5:06, 5:20, 5:09, 5:07, 4:59, 5:19, 5:23, 5:24, 5:24, 6:08 for 1.15.

S - 8 / 4

Total: 98

Tuesday was a tuneup session that went well. Thursday was just something short to get the legs moving a bit. Felt like I raced very well on Saturday. I went out with the lead pack for the first two miles, then ran with a teammate through five miles (which was all uphill, no fun that early in the race). From there, I ran solo through mile 11 before being caught by the eventual 4th placer, who had won this race a few times in the past couple years. I ran with him until 12.5 or so and lost 5-10s going up a long incline, which was held until the finish. Tried to maintain form and cadence through the hills in the last three miles. I didn't really blow up, rather kept a consistent pace from 10-finish. I hit 10 miles in 51:30 which was an enroute PR. 68:40 was a 26s PR from my previous HM. I feel like I definitely got a better feel for training for the HM this cycle and I'm feeling confident I can run a good debut marathon this fall. I hope everyone has a great week!

Forcerunner - awesome run in the HM and congrats on the 10m and 13.1 PRs!

Regarding my mile training, I plan to spend 3 months on it and hope to find a road mile or track club event that I can get into over the summer. Otherwise, I will just let that speed carry me into 5k training. I'd like to run a fast (for me) 5k in Aug or Sep, and then build toward a Nov or Dec HM. No marathon-specific training for me until January for Boston next year. I got mentally burned out on it during the past 8-9 months.

33 yrs old

Next race: possible 5km 5/14. Probable 15km on 6/6.

Goal: build mileage without hip pain. Eventually run a good mile, 5km and beer mile.

M= 1 mile w wife (sick)

Tu= sick/off

W= sick/off

Th= 5 easy (8:15) / 1.3 shakeout

F= 7.5 including 8x~100m strides (8:12)

Sa= 7.8 easy (10:30) ran with some high school skiers

Su= 10 including 3 hard (7:59) / 5 mile hike

Week total = ~ 33 miles.

That is the biggest week of running I've done probably since 2013. Thank god my hip is getting close to normal. I was definitely very fatigued by the end of the run today, plus it was one of the first hot/sunny days here in Vermont. I'm going to need a couple days off to recover.

Goal: Lose weight and be healthier

Next Race: July mile

M 181.6 lbs Ran 28:08 3.51 miles 8:00 pace

T 181.2 lbs Ran 30:20 3.53 miles 8:35 pace

W 180.8 lbs Ran 29:48 3.54 miles 8:25 pace

R 180.2 lbs Ran 46:47 5.46 miles 8:34 pace

F 179.0 lbs Ran 27:49 3.31 miles 8:24 pace

S DNW Ran 43:35 4.59 miles 9:29 pace

S DNW Ran 39:58 4.57 miles 8:44 pace

Total Weight Loss 2.6 lbs

Total Mileage 28.51

Monday, I went on break the same time as a fellow runner so we ran together. He really pushed the pace we went out in 7:09 pace (slightly more than half the total distance) then I turned around before him since I take a shorter break then him and I returned in 8:58 knowing that I needed an easier run. Thursday I ran longer because I had stayed late a few days and needed to cut some hours. It was nice since I usually turn around at the gate to a park and it was the 1st time I had been inside of it.

Overall, a pretty good week even though I didn't have a legit long run because I ran with my brother over the weekend and I ran whatever he wanted.

Hello at all,

just a quick post - will comment later in the week...

My week was a bit rough, but that has to be expected. I guess it was mostly mentally but I will ease into things...

M - rest.

T - 9.5 miles (7:21).

W - rest.

T - 9.3 miles (7:05).

F - 8 miles with 5 x 600 in 1:41.0. 400 jog. It rained pretty heavy and I bombed the last rep (1:43.3). Ugh. Track season here we go :D With a 8:15ish 3k PR I thought I'd jog this. Hopefully I feel better next week.

S - 12.4 miles (7:05) / 3.7 miles (7:05).

S - 12.4 miles with attempted progression. Called it a day although I secrety wanted 25k (15.5 miles) at 6ish avg. Humid [fill in more excuses and ranting]. Avg. 6:18. Went from 6:30 to 5:50 and back. Not the best way to "progress".

57 miles. I was pretty excited for down time and with the bombed marathon I felt like I could jump back into things as my back felt good from Wednesday/Thursday on. I feel like my head (and perhaps nervous system) wasn't ready for real training - we'll see. Friday and Sunday were not really good, I cut Sunday short and bled on the last 600 rep and felt insanely tight. I'll shoot for 80+ miles the next week but listen to my body. Hope you all had nicer weeks!

Pikachu

forcerunner, nice half. do you think you went out too fast for the first 5mi uphill?

pikachu, just listen to your body and it'll be fine, even botched races can wear you out pretty hard.

my week:

goals: 4:13ish 1500 may 2nd, 15:25ish 5k may 9th

M 7 easy

T 8x300 easy, little slower than 1500 pace, tired from hard day on sunday

W 9 easy

Th 9 easy

F 5 easy with strides. tired

Sa 4 easy, DNSed a 1500 race. injury.

Su 3 mile test run, still hurts.

total 45

saturday: during my warmup for my 1500 race i felt a niggle in my left thigh. did some faster paces in the warmup to test it and decided to bail on the race. i still have a 5000 next saturday, hopefully i can get to the start line healthy.

not a good week obviously. i'm mentally worn out at this point and wish my final 5k had been a couple weeks ago. but alas, this happens every year. its my last "collegiate" track season anyway so whatever. i still plan to race the 5k on saturday and i will try to sneak a PR of 15:27 or faster. if my weird leg niggle persists, then i'll call it a season and try to get back on the horse next week.

Hello everyone,

was too lazy to post last week (also, travelling), so two weeks now-

Mon: 12k - 3x4x200m hard, 1 min recovery, 3 min between sets

Tue: 14k easy

Wed: 6k easy (travel day)

Thu: 8k easy

Fri: 17k - 10k race in 34:55

Sat: 13k easy

Sun: 21k easy

Total: 90k

YTD: 1440k (MAT: 4300k)

Averaged Monday's sets in 37, 35, 33. Don't really know what happened there, they felt pretty similar in effort.

Kind of mixed feelings about Friday's race: The course was not too easy (cobblestones, some small hills, turns), so I am definitely satisfied with the time. But at km 5 I had to back off the pace. Ran about 10 seconds per km slower until km 7, when I sped up again. I don't seem to be able to run a sensibly paced race.

Mon: 0k (travel day)

Tue: 14k easy, some short sprints

Wed: 16k - 10x400m hard (2 min recovery)

Thu: 22k easy

Fri: 8k easy

Sat: 14k easy

Sun: 17k - 5k medium

Total: 90k

YTD: 1540k (MAT: 4300k)

Proud of Wednesday's 400s: They ranged from 70.5 to 68.7. Usually I suck at pacing (see above) and 400s for me often will have a range of about 10 seconds. I hope to find that kind of consistency in a race at some point.

Sunday's effort was a little harder than I would have liked it to be - 5k on a trail in 17:50 (as per a GPS watch, so distance unlikely to be accurate).

Hereford - Mile training after running a marathon sounds tough. Not that I would know anything about it, but I have been trying to increase my racing distances and it's killing me. Is going the other direction easier?

back into it - Nice Wednesday workout. Heh, those 400 "jogs" would be a medium effort for me. Were they supposed to be rather fast or is that just your usual recovery pace?

reed - ouch, that is tough. good luck with the 5k!

Only a summary from me this week, sorry for the lateness.

~40.5 miles easy on 5 days. Highlight was 13.6 @ 8:10, 5.2 miles @ 7:50.

First week feeling "peppy" at all. I don't know if it was allergies or something else. I was diagnosed as mildy iron deficient on Tuesday (not anemic, but low iron saturation/high TIBC). I was already feeling better before starting iron supplementation, so hopefully that'll make me feel even better!

Glad to see mostly good stuff from others. Hopefully a couple more weeks of iron, low allergens, and dropping a few pounds will put me in good position for an 8k on 5/30.

Hey all, its been a couple months since i posted. I had a couple injury's and a very depressing winter with not much running. April was good to me, and I'm consistently running 5-6 days a week.

Goal: stay healthy, get a PR

M: Easy 7.6 mi 1 hr, 7:50 min/mi

T: 10x400 Repeats, 400m walk/jog recovery 79,79,78,74,80,74,79,77,74,76

W: Rest

T: Easy 6.7 mi, 53 minutes 7:59 min/mi

F: Easy 3.6 Miles

S: RACE 15min warmup, half marathon 1:23:25

S: Rest

Total: ~40 miles

I ran the half marathon on a whim. I checked the weather forecast on Thursday and it looked good. I showed up the morning of the race and registered. Weather was almost perfect, 50-60 sunny with a slight breeze (i prefer overcast). The race is an out and back along the Niagara river with no shade. It is pretty flat, 66ft elevation gain/loss, any "hill" is gradual. Going into the race with only 4 weeks of any kind of consistent training, I was just hoping to be under 1:30.

At the start of the race I tried to hold back a bit, but as usual, I got caught up in the excitement and went out faster than I planned. My first mile was 6:17. After the first mile, I hooked up with another guy and chatted him up. He was looking to go under 1:24 and I thought I would latch on to him and hang as long as i could. As we were talking our pace slowed to 6:26, :22 for the next 2 miles. Then we started to pick it up, 6:16, 6:10. Heading in to the turnaround, I started to slow with a couple 6:19 miles, but I was still feeling good and thought I could be under 1:25 well exceeding my expectations for the day.

The second half of the course did not go as well. Mile 8 I saw my companion leave me (he ended up running a 1:22:27, a pr). 6:25, :25, :27. At this point I was was determined not to drop below 6:30 pace. With 5k left I mustered up what little bit I had left and ran two back to back 6:21 miles. At this point, I caught up to another runner, but he was struggling. I could hear his feet start to shuffle, i saw his legs go wobbly. I passed by him, turned back and he was on the ground. I kept going, came around a corner and I saw a cart. I flag down the cart and yell to the driver that the guy behind me needs help (I was told he got an IV on the spot and was doing better). My last mile was 6:12 and the little bit :58 for 1:23:25, 10th overall and 2nd in my age group.

Overall, I did much better than I anticipated. I ran my 3rd best half off very little training, and coming off injury. Only :25 sec from my best. Still have work to do, but as long as I stay healthy I'm hoping this is a sign of good things to come. (Apologies for the length)

I can call myself a marathon runner now :-). Came in at 3:44:11 with splits at 1:51:46 and 1:52:24. I ran outta gas at the 23 mile mark and there were a couple of hills after that that really slowed me down. All in all it was a good day, the course was really hilly, 1800 ft of elevation gain, and I didn't train for hills. I ran the race exactly as I planned and wouldn't change anything if I had to do it again. The bad thing was my Garmin pooped out on me at mile 18 so I had to fly blind the last 8 miles. I really would like to see those last splits.

Here is the Garmin data for the first 18

https://connect.garmin.com/modern/activity/764332804

I think 3:30:00, my BQ time, is doable on a flatter course with more targeted training. My whole training regime for this one was base training, no speed work or elevated heart rate work at all. I'm not sure what to do though to get that targeted training?

Hi all! Some smokin fast times out there this week!

Hereford- good call and have fun with the mile training, I'm jealous.

Back - Solid week, great mile splits

OR- sounds a bit scary what happened. Probably too hopped up on caffeine and drugs. Sorry about the race but glad it wasn't worse.

RF - nice friday session

FR - Boom! Nice HM

Goal - Silver Rush 50 Trail in July. No time, just establish solid base to move into marathon training for Chicago after.

M- AM 5 easy

T - AM 12 aerobic with some faster stuff, PM 3 easy + strides

W - AM 8 easy, PM 3 easy + strides

T - AM 3 easy, PM 7 w/ 4x3' tempo (10K pace) and 5x25" hill sprints

F - AM 8 easy + strides

S - AM 20 Trail harder effort w/ 2200' climbing

S - AM 10 easy

Total 80 miles

Fifth week back from my 6 week hiatus. Still taking it fairly easy but starting to work a little light quality into it and now making an effort to start going vertical more. Finally close to the volume I was at pre-break so time to start creeping towards 100+ and see how we respond.

Sunday's trail 20 miler was ok but I can certainly see the need to focus on some elevation moving forward, however, I don't want to get stuck into a rut of just slogging out slow miles on technical trails every weekend. Thinking about mixing up the Long Run to alternate between trails w/ 2-3k in climbing one week and then something more road based with some MP efforts. Not really sure how much I need to be climbing weekly to manage a race with 7.5k elevation over 50 miles but between treadmill stuff, the LR and the mid-week LR I think I'll shoot for 5-10k a week moving forward, with a couple really big weeks tossed in later on. The joy of trying something new I guess.

Hi, all. Quick post with comments to follow post work!

Goal: To run because I like it/Through the broad bright land

Mid-Goal: sub-65 Half

Next Race: 10k on 5/16

M- AM 3 easy PM 8 easy no watch, quads heavy/R hamstring sore

T- AM 4 easy PM 10 easy (~7:45s) hamstring fine, quads still heavy

W- AM 4 easy PM 10 easy (~7:10s) mostly fine

Th- AM 7 easy (~7:45s) PM 7 easy

F- AM off PM- 10mi strong, ~63'

Sa- 10mi easy

Sun- 13mi with first 4.5 very easy, ~8mi fairly hard, short c/d. No watch.

Tot- 86

Just recovering from the race from 4/26, will do my first measured harder run tomorrow or Wednesday.

Hereford: Nice recovery week. Sleep definitely will help, too.

back into it: The mile reps and tempo/long run combo look strong.

Oedipus Rexing: That fainting sucks. Hope you're ok - your training looks like sub 15 should be around the corner. If anything, I feel like the 5 x 1k were perhaps a bit too close to the race.

RunnersFiy: You're on your way back to great shape. Closing with 9:38 is massive progression to where you were in the last weeks.

hantph96: Looks good after the injury!

Forcerunner: Congrats with the PR! I repeat myself but your consistency is really outstanding. Do you never feel to tired to run 2x?

Perkunas: Welcome!

Running again: Again - nice progress.

reed: Probably it was good to DNS. Good luck with the 5k!

lest: Well rounded weeks. The 400s remind me where I have work to do as even with some decent MD PRs I feel I need to work more on my speed endurance.

Distance Fan: Great racing, especially after the problems you had.

paul061: Congrats on running the marathon and doing it with perfect even splits! Way to go.

Working harde: Looks damn solid for y comeback week.

Grizz: nice revery week - will be interesting how you progress!

Mon- 3 easy + strides

Tue- 1.5 up, 1600 in 4:40, .5 down

Wed- 2 up, 2 miles at 5:04 (2:00 > rest), 4x400 in 66 (1:00-1:15 rest) 400 jog, 4x 200 in 30-29 w/200 jog, 2 cool down (8.5 total)

Thur- 7 at 6:44

Fri- 8 at 6:52 + 4x strides

Sat- 7 total w/6x200 in 32-29 on grass w/200 jog

Sun- 6 at 6:50 + 4x strides

Total: 42.5

I did a little bit lower mileage this week since I had a race on Tuesday. I already talked about my race in the previous thread, so I'll won't do any recap. Splits were (69 w/a 30 seconds 2nd 200, 66, 71, 74)

Since I had a race the following Tueday, I decided the best day to get in a good workout would be Wednesday. I was a little tight in the warm up, but felt really good once the workout started. I was planning to run the 2 mile around a hard tempo pace (10:30ish), but surprised myself with a 10:08 two mile, feeling really relaxed/smooth. I did a measured out and back course on a flat road with almost no hills, so the time is accurate. I ran the first mile in 5:08ish and kept the same pace until about a half mile to go, when I picked it up to sub five pace. I actually debated whether or not to keep running for a 3 mile/5k pr, since I was feeling strong. The 400s and 200s were also good. The were a bit tougher after the tempo, but that was the idea.

Today I had my second and final track race (most likely) race at the same high school. The conditions were better than last week, which made it easier to lead. However, my margin of victory was much larger than the first race, since second place ran 5:40 for the 1600. I ended up running 4:33, leading from wire to wire. I ran decent splits compared to last week (66, 69, 70, 68), but I lagged a bit in the middle of the race. Overall, I'm pretty satisfied with the race even though I didn't break 4:30. The race felt much easier than last week, and I kept my form throughout the race. It's kind of bittersweet though, since I had no one to push me, so I definitely was not going 100% like in XC races (it was still a good effort though). I think with some competition to help me push the middle 800 I could run 4:25-4:28.

Overall, I'm happy with the progress I've been making. Even though I don't have any more planned track races at this moment, I still plan on doing speed workouts and having my own "track season" before I build my base for junior XC season over the summer. Maybe I'll try to get in a competitive road race or run some time trials to keep pushing myself before then.

I hope everyone had a great week!