Official Road Racing and Training Thread: 5/11 - 5/17

Hi all,

Good week for me. Slowly increasing mileage and adding a little intensity. Feeling good.

Minor drawback was i had to cancel the 10k race on Thursday due to lack of Sleep. Just couldn't get up and going.

M - 11.5k ez

T - 9k ez +1h swim

W - 2h MTB

Th - 10.5k ez w/ 2xmile

Fr - 11k ez

S - 1h swim

S - 14k w/ 15x 1'on 1'off

Monday through Wednesday my legs were dead. The soccer game last Sunday just destroyed me. Every step was a pain. On Thursday i canceled my planned 10k. The legs still not there plus only 3h of sleep. Tried mile repeats in the late afternoon but i gave up after 2.

Sunday was good. Legs felt good. Ran the 30' an avg. of 3:40/k. On a little under and off a little over.

Philip

Mon- 10 miles at 7:23 / 4 miles at 7:10. Weights.

Tue- 12 miles at 7:20. Strides.

Wed- 12 miles. 3m, 2m, 1m with 4 min and 3 min rest. 15:17(5:11, 5:04, 5:02), 9:55(4:58, 4:57), 4:48.

Thur-10 miles at 7:18 / 4 miles at 7:23. Weights.

Fri- 12 miles at 7:19. Strides.

Sat- 20 miles at 5:57 avg. Last 10 miles at 5:37 avg. (6:39>5:07).

Sun- 10 miles at 7:22 / 4 miles at 7:25. Weights.

Total- 98 miles

Good week overall. No complaining at all. For Wednesday's workout I just focused on dropping each mile. Weather sucked as usual. It was about 90 degrees. Then for Saturday's long run I tried to avoid the heat but it was impossible pretty much. It was 86 when I started and 82 when I finished. I'll take it that's for sure because this was my fastest spring/summer time long run. Next week will be the same with mileage. I should probably find a race.

Goal: 174lbs (made it on Thursday!!!!!) 28 lbs in 68 days!!!!

Next Race July mile on the track. (total of 4 in July)

Mon 178.0 lbs Ran 32:03 3.85 miles 8:19 pace

Tue 176.2 lbs Ran 41:26 4.7 miles 8:48 pace

Wed 175.0 lbs Ran 1 mile WU 3 miles in 21:14 7:04 pace

Thu 175.0 lbs Ran 33:15 3.81 miles 8:43 pace

Fri 174.4 lbs Ran 25:14 2.79 miles 9:02 pace

Sat 176.2 lbs Ran 1.31 miles WU 400m in 96s 800m in 3:05 1600m in 6:05 800m in 2:54 400m in 79s

Sun 176.2 lbs Ran 1:07:00 7.93 miles 8:26 pace

Total 32.2 miles (highest since returning to running)

Wednesday's was my 1st true tempo run and the splits were 7:11 (downhill 80 ft) 7:31 (uphill (80 ft) 6:31 (downhill 80 ft) This was my fastest run greater than 1600m to date!!!!

On Thursday, I made my target weight goal of 174 lbs. A total weight loss of 28 lbs in 68 days!!!!! The next goal will be to weigh 174 before going to bed (about 2-3 lbs difference) and then I won't worry weight daily any more.

Saturday was my 1st workout in 3 weeks and actually had 3 PBs!!!! My previous best's were 6:11 (but was the 1st run of that workout) 2:58 and 80s. The splits for the 1600m were 90,91,97,87. So,I need to focus more on even splits throughout lap 3 and sub 6 perhaps 5:50 (fresh) is within reach.

Sunday's long run was my 1st one in 3 weeks and was my longest by nearly 10 minutes (though only an additional .5 mile) I felt a little tired from the workout, but didn't feel bad.

Decent week, up a bit in mileage from these past couple

M - 4/8 and circuits

T - 10

W - 8 mile tempo @ 5:25

Tr - 8/4 and circuits

F - 4xmile with 4 recovery : 5:05,4:57,4:58,4:57

Sa - 14.7

Su -off

Total 71/72

More of a relaxed, higher mileage week for me. It'd been a long time since I had done a longer tempo and it felt pretty good, ran very even splits. Friday was supposed to be very relaxed but wasn't as easy as I would have liked; tempo probably had me feeling flat.

hantph96 - rough sounding week, but good that you feel good again.

Runnersfix - Really solid tuesday workout, especially in bringing down the pace. And great long run too.

Running again - looks like a great week. Tempo sounds really strong!

Hantph96 - Nice fartlek to close out the week. Hopefully the soccer game doesn't leave you too drained going forward.

RunnersFix - Very nice sessions this week! That LR was superb.

RunningAgain - Congrats on making your weight goal. Nice workout on Saturday as well!

Heres my week:

M - 10 / 4

T- AM: 10 x 60 on, 90s off. Average of 5:19 for ons, 6:15 for offs. PM: 6

W - 8 / 4

R - 10 / 6

F - 8.5 / 5.5

S - 8 / 4

S - 8 / 4

Total: 97 miles

Again, nothing too hard this week. I'm treating the month of May as sort of a transition with just Fartleks and a Long Run once each 9 day cycle. The humidity is starting to hit so I guess I picked a good time to have some easier running! I hope everyone else has a great week.

I posted some training back a couple months ago when i was really gung-ho about training on the road. I lost a good bit of motivation to run on the road as the mountain snow has melted, but I kept myself in good enough shape to run my first marathon yesterday. Initially I was shooting for 2:39, which I think would have been a fair goal if I'd have stuck it out on the road, but I let my long runs slack and didn't go more than 16 in the past couple months.

I ran about a 5 mile tempo last sunday on a hilly course, averaging about 6:12 (was super sore from weights the day before), then on wednesday I ran a mile TT on the track, which resulted in a big PR of 5:03 (altitude adjusts to 4:56), which i was happy with as i was running solo and had a headwind down one stretch of the track. otherwise, this week was easy running with strides at the end of runs.

Goal race was the Ogden (UT) Marathon, about 1000 ft. net loss (~5400-4400), with the entirety of the drop coming from miles 1-8 and 18-23. The middle 10 is rolling hills, with the biggest climb of the race coming in around mile 14, about 80 feet in half a mile (slowest mile of the race at 6:42). There's a sharp drop for a couple miles from 18, then the course starts to flatten towards the finish. I thought it was going to feel a bit easier, but just as I was told by some fast guys it really runs like a pretty fair course.

The weather wasn't ideal, perfect at the start at about 40F and overcast but rain started by mile 5 and got progressively worse. I don't think it affected my time that badly but many of the top guys were well off their PBs overall and for this course (some seemed to think it was about 5 minutes slow). The winner, Anthony Costales, who ran a 2:17-something at CIM, ran about 2:25, course record holder (2:22ish I believe) ran 2:32ish.

I ended up running 2:48:05, a nice finish for a first try. Good for 15th overall/14th male (4th for 25-29 AG). I ran a good even effort, almost every mile between 6:10-6:30. Didn't press too hard on the downhills or work too hard on the climbs. I was surprised by my heartrate, which averaged 155, 10BPM lower than a 1:19:30 half a month ago, which leads me to believe if I had put in 2-3 more good long runs I could have run significantly faster, because I was easily in control all day, my legs just started to get sluggish but kept on motoring. It was a fun experiment to jump onto the roads having been almost exclusively on the trails since I started running a couple of years ago, but I'm glad it's over and now I'll go back to training for trail races, building up to a mountain 100 in september. If I run another it may be Boston, as April is the latest in the season I want to be running on the road in the future and I grew up not far from Boston. Having the experience now, I'm only going to run another if I can get myself into at least 2:35 shape or so, it's not worth it to take that much time out of my schedule again and run a mediocre time.

Runnersfix - nice week. good long one!

runningagain- congrats on the weight loss and continued improvement.

oedipus- good solid sounding week.

forcerunner- well done on the nearly 100mile transition week.

Age: 33

Goals: break lifetime PRs (from HS) in 5km and mile. 17:00/4:36.

Next races: 15km likely 6/6. 5km or 3 miler.

Week goal: have a solid first race of the year, continue building mileage.

M= off. Planned rest day.

Tu= 6 (7:39) including intervals. 1 mile afternoon shakeout.

W= 6 (8:35) easy with dogs.

Th= 4.7 (6:59) 5km race.

F= 6.2 (8:50) with dogs.

Sa= 6 (8:37) easy.

Su= 10 (8:47) long one.

Total = 40

Another good week. Continued to build mileage while also adding my first race since last July.

Tuesday: 4x1km with 200m rest. Did first 800m moderate intensity and last 200m fast. 3:21+39, 3:19+38, 3:16+40, 3:17+40. I wanted to get a little bit of intervals and speed but with only 48 hours 'til a race I didn't want to push. Ran nice and smooth the whole time and felt good.

Thursday: 5km road race. I didn't have many workouts to use as a gauge of fitness going into it. Figured I'd be 18:30-19:15. Ended up running nearly perfect 5:55 splits all 3 miles. Finished in 18:26 although it was more like 5.1km or ~18:07. Stoked with that.

Very easy week for me, I started my taper!

M- County meet- 1 up, 3200- 10:52, 1 up, 1600- 5:07, 1 down

T- 1 up, 4 easy (8:01), 1/2 down

W- 5 easy (7:50)

Th- 1.25 up, strides, 2000- 6:23, 2x600- 2:00, 2:02, 1.25 down

F- Day off

S- 4 (7:36) (10 E, 10- 1 on/off, 10 E), 1/2 mile cool down

Su- 2 E, strides, 1/2 down

Total- 29.5

Didn't run good at the county meet, 40 mph winds.

Thursday my goal was sub 6:20 but I didn't get to it, also it was raining so that may have been a factor

Saturday I cramped the whole way which really sucked

Hey y'all first time poster here. Not really training for too much at the moment might do a 5k in august.

Monday:7 Miles easy

Tuesday: 4x200, 4 x 1 mile at Threshold with 1 min rest(5:28,5:28,5:26,5:20) 4x200

Wednesday:7 miles easy

Thursday 4 miles easy

Friday: 6 x 1 mile at threshold with 1 min rests (5:27,5:24,5:23,5:26,5:25,5:26)

Saturday: 8 miles easy

Sunday: 10 miles easy

Solid weeks, dudes. I'll add comments later. For now, the summary of my week is pretty simple: week 4/4 easy recovery after Boston. 40 miles, all easy. No strength or cross training. Extra sleep. Starting with two months of mile training tomorrow. Looking forward to the change of pace (literally).

@nbskis - awesome first marathon. I'd say you're right on with a few more longer runs you'd be down in the low 2:40s.

Goal Race: TBD Next Race: 8k (5/30)

Stats: 40/m, 6’2, too many pounds

M: off

T: 3.25 easy AM, 4.15 PM including 1 mile road race in 5:47

W: 5.25 easy ~7:55 lunch

T: ~7.7 easy (8:36) AM

F: Off

S: 10k Road Race (42:59) 5k Road Race (22:10) total ~11.7 for the day

S: ~ 7.1 (8:07)

Total for week: ~39.1

I recapped the 1 mile race midweek last week. It went pretty well considering. I won. That’s rare for me as you can tell by my times. Sometimes you get lucky and nobody shows up I guess. I won by 31+ seconds.

For the Saturday races, the courses were flat. I was hoping to squeeze out a PR in the 10k, but the weather did not cooperate. It was hot, course not shady at all, and humid. I ran a perfect crater of a race in both of them! 10k went 6:37, 6:42, 6:46, 6:58, 7:04, 7:11, 1:41 (.26). 5k went 6:45, 6:59, 7:34(ouch), 0:53 (0.13). Finished 4th overall in the 10k (1st Overall Masters). Finished 14th in the 5k (1st in my age group, 3rd Masters). I beat a guy who is generally faster than me in the 10k, so I think I’m doing ok considering. The 5k was rough after the short break. It just kept getting hotter.

easy week for me, was originally planning on 95-100 but work got in the way, so I moved my easy week from next week to this week, so I'll up the mileage next week.

M: 12

Tu: 12

W: 12

Th: 13 w/ 40 min fartlek, ~1 min on / 3 min off (5:25 average for ~7 miles total - sub 5 fast, and just over 6 on the slow)

F: 8

Sa: off

Su: 13

Total: 70

I'll comment later, but runnersfix looks like you had a very solid week.

Wow! Quite an impressive week! The workout you did on wednesday b;ew my mind, what are your PRs

Nice weeks everybody! I love reading all of these..

Goal: Qualify for the state meet in the 2-mile. (10:24) or maybe in the mile (4:46)

(PRs: 10:32 2 mile, 4:52 1600)

Next Race: League meet 5/19, then Last Chance to Qualify Meet on 5/24

Goal for Race: I would be very happy with sub 4:50, absolutely ecstatic with a 4:46. In the 2

mile next Sunday I will be going all in, as it is my last chance to qualify. If I don't qualify, it will

be my last high school race ever, so I'm going to make it one I can be proud of.

M - AM: 2.12m easy. PM: 1m WU. .5m Strides. 3.51m easy

T - 1m WU. Strides. 2m Race. Bus ride home, and NHS induction ceremony. Then .4m easy, and

2x800 in 2:50 and 2:34 with 2 min rest. Then .25m CD

Right before the race started my coach tallied up the points from the preceding events and realized that we needed first and second. It was just me and my teammate (11:53 pr) against one other kid (he's about a 11min guy). I knew I could win easily with a fast race, but the only way to keep my teammate in it was to keep it slow and hope that we could both outkick the other kid. I controlled the race from the front with the other right behind. We walked through the mile in 6:25. With 1400 to go my coach realized he tallied the points wrong and we only needed first and third, so he yelled "YOU HAVE TO GO NOW", and I take off running the next 200 in 34ish. Unfortunately for me, the other team's kid is a 4:50ish miler and has better speed than I do. He responded right away and I was hanging on for dear life. With 250m to go he had gapped me, and my entire team, ~40 people, swarmed the inside of the track screaming at me. I bridged the gap with 100 to go and accelerated one more time. I closed in a ~32 and my second mile was a 5:01 even with the first 200 being a ~45. That gave us the win by half a point in my last dual meet ever, which felt pretty damn good.

W - AM: 2.7m PM: 1m WU. Strides. 4.71m very easy.

T - 1m WU. 5.93m easy.

F - 1m WU. Strides. 2.72m easy.

S - 1m WU. Strides. 4x1600 relay leadoff leg. 2.1m CD.

This was a blast. I hadn't run a mile in over a year, although this past Tuesday was essentialy a mile. But I wanted to see what I could do, as I've always considered myself a better 2 miler. Went out in a 68-2:23, and just maintained 75s to the end. Split a 4:52, which was a pleasant surprise and makes 4:46 seem attainable. I've also never run a 400 faster than 68 seconds, but this time it felt really easy.

S - 7 miles easy.

Total: ~46.56 miles

Good week with two great races. Think I'm shaking off my slump, just hope I can run a good 2 mile in a week. I think it was good for me to get in some faster racing. Hopefully 2 mile pace will feel easier now.

Hi everyone!

was sick all week, so no running here apart from a couple of easy km's on Monday. Obviously had to DNS my 5000m track race ... very disappointing. On the bright side, judging from the results of my heat it wouldn't have been a great race for me anyway (huge gap right around my target time).

Good to see that most of you guys seem to have had great weeks though!

RunnersFix & Oedipus Rexing - I noticed you guys always seem to be doing doubles + weights/circuits. Impressive.

Running again - Congratulations on making it to 174!

Perkunas - Great race, especially the perfect splits!

Going Going Gone - Solid week. Do you intend to run no races at all until August? Either way, looking forward to seeing your race results.

Goal: Stay Healthy, PR in something

Next Race: 5k 5/22

M: 7.4 mi Easy 8:08 min/mi

T: 4x(200/200,400/400,800/400) +wu/cd 8.3 mi total

splits:

39, 78, 2:36

39, 75, 2:36

38, 76, 2:32

39, 74, 2:31

W: OFF/Rest

T: 6.4 mi Easy 7:46/mi

F: 45 min Tempo L2 + wu/cd 6:19 min/mi 9.5 mi total

S: 7.8 mi Easy 7:54 min/mi

S: 14 mi 7:58 min/mi

Total: 53.5 mi

Pretty happy with the week with the exception of Sunday. I need to move the Saturday and Sunday runs to the AM instead of a PM/Afternoon. Running 14 miles in the midday sun is not fun.

Also, I signed up for a fall marathon (Wineglass) so that training will begin in July. I'm shooting for 3:08 for a BQ, sub 3 would be preferred, and a PR would be great (under 2:53:58).

Hi all!

Easy rest week for me. I had planned on taking a few days down but with some weekend travel stacked up I figured I'd just use the entire week to rest up a bit before spending the next 5 weeks at the heaviest part of my training block.

M - Off

T - AM 5 easy, PM 3 easy + strides

W - AM 4 easy w/ alt incline (0-6%) on tready, PM 5 easy

T - AM 5 easy, PM 3 easy + strides

F - AM 4 moderate w/ light tempo

S - 8 miles with heavy some heavy climbing

S - 15 miles easy w/ 1800' in first 3 miles

Total 52 miles

Not quite as much as I'd hoped for but just had to accept it with the busy travel schedule this week. Now to concentrate on getting through the next 5 weeks healthy and then start thinking about a taper.

Late to the party. Some nice weeks here! RunnersFix - you seem to really get in great shape again. But perhaps you're right with Grandma's. Don't force things. I'm sure you'll smash a later race for real and get that qualifier.

As for me: I had a crapper week because of work. I had to take a trip and with the schedule it was almost impossible to train properly. And, ok, I'm honest: There was a party on the trip, too. After that I cancelled my 18 miler and made it 13. Ugh. Despite that I got in some decent 90' runs and a fartlek, but that was it. Mileage was 57. Now back to normal. I guess the rest will do me some good.

The good news is: I come around pretty nice this week (will post that in the new thread). Had a solid 3k/5k pace and a nice tempo workout. It was 5k in 15:42, 3k in 9:04 and it all felt great but... I finished with a mile in 4:39 and that was damn hard. So I still struggle a bit with fast sustained pace (4:50 seems to be a breaking point). I see it as a positive. I will work a bit more on this 5k - HM endurance in the next cycle :)

Cheers!

Pikachu