Official Road Racing and Training Thread - 5/18-5/24

Mon- 12 miles at 7:22. Strides.

Tue- 13 miles. 8 x 1k with 2 min rest, 5 min after 4th rep. 2:58 avg. (3:05, 3:02, 3:01, 3:00, 3:00, 2:58, 2:56, 2:49)

Wed- 10 miles at 7:20 / 4 miles at 7:17. Weights.

Thur- 12 miles at 7:23. Strides.

Fri- 13 miles. 9 mile progression at 5:17 avg. (5:35, 5:32, 5:28, 5:22, 5:18, 5:14, 5:10, 5:06, 4:52)

Sat- 10 miles at 7:16 / 4 miles at 7:18. Weights.

Sun- 12 miles at 7:23. Strides.

Total- 90 miles

Pretty good week overall. Happy with everything for the most part. Tuesday's session I started slow and finished fast, which was the plan. The second half actually felt better than the first half. Just needed to get warmed up. Then for Friday's progression I didn't think it would go good because I wasn't feeling the best but the pace just came to me. Love it when that happens. Good stuff. Hope everyone's week went good.

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 around 7/4.

Week goal: build miles.

M= off. Planned rest day.

Tu= 7.6 (9:03). Trails/some hills.

W= 7.8 (7:35). 5 mile aerobic progression 7:30ish down to 6:45ish.

Th= 4.1 (11:07). Hilly singletrack trails.

F= 8.5 (8:35). Mix of flat roads and hilly trails.

Sa= 8.2 (9:05). Hilly dirt roads.

Su= 10 (8:04). Aerobic mix (3 miles interspersed 7:40, 7:12 and 6:48).

Total = 46

Very happy with 46 miles all on single-sessions. I think that is the biggest week of mileage of my life (even more than when I was a D3 cross country runner).

Wednesday: 2 mile warmup then did 7:33, 7:14, 7:02, 6:54, 6:44. I wasn't planning on going that fast but it felt totally aerobic, breathing was easy and heart-rate was where it should have been. Stoked.

Sunday: I added a bit of aerobic mix during my run. 7:40 mile on trails, then a 7:12 and 6:48ish on bike paths. I interspersed those into a 10 miler. Very happy with how much energy my legs had at the end of the week.

This concludes my "base 1" period of training. In 7 weeks I went from 0 miles per week to averaging 40 for the past 3. Next week will be easy, then I plan to do another 3-5 week build up to ~55 miles per week, adding in some speed work and moderate intensity.

Hope everyone else had a good week.

RunnersFix - Nice week! Very solid closing reps on the 1ks and the last mile of the progression!

Here is my week:

M - AM: 16.6 miles in 102 min. 6:58->6:00 for 12mi, 1mi pickup in 5:03, then 6:00 pace to finish. PM: 4 miles.

T - 10 / 3.5

W - 8 / 6

R - 10 / 4

F - AM: 3mi, 10 x 90s on, 90s off, 3mi. 5:14 pace for ons, 5:53 for offs. PM: 4 miles

S - 10 / 4

S - 8 / 4

Total: 106

Pretty good week. Highest weekly mileage and good LR on Monday. Pickup mile felt very easy. Tried to keep the offs more purposeful for the fartlek and keep the ons at the same effort as the past few times I've done them. Starting up a marathon block on Thursday so I'm pretty excited! I hope everyone has a great week.

Hi everyone,

next races: 7.5k-ish road race tomorrow, 5k-ish cross country race on Saturday

Mon: 10k easy

Tue: 9k/12k easy

Wed: 21k easy

Thu: 15k - 2x4k medium, 3 min rest

Fri: 10k/9k easy

Sat: 9k easy, including a couple of sprints

Sun: 7k slow

Total: 100k

YTD: 1760k (MAT: 4250k)

Monday was my first run in six days (sick last week). Felt fine, but I still wanted to do a couple of easy days. Then Thursday's 2x4k (in 13:50 and 13:40) were surprisingly relaxed, so I decided to race next week.

I was looking for a replacement for the track 5000m I missed last Wednesday, but couldn't find anything nearby until June. So I am doing 2 fun runs instead. I haven't raced since March 1st and I simply cannot wait any longer.

Hope everyone had a great week, will comment later!

1/2 Marathon Week 1/14

M: 0

T: 5 w/ strength

W: 6

Th: 6 w/ 4 hill sprints

F: 3 w/ 4 strides

S: 1.5 mi warmup, 5k in 18:52 (5th/406), 1 mi cooldown

Total - 25

Last time I posted I ran a 2:01 800.

I then took three weeks off as the end of the spring semester was crazy for me and I just started again running this week.

Felt sluggish all week. The 5k was low key, no mile markers so I don't know splits. By about a mile in everyone was really spread out and I could tell that I wasn't running quickly so at that point I kind of called it a day and didn't really push home

This summer I want to run 50-60 miles a week and race as follows

mid June - All comers mile

July 4 - 5k or 8k

mid July - All comers mile

early August - Trail 7 mile

August 23 - 1/2 Marathon

haven't posted in about 6 weeks. wanted to come over my soleus muscle strain before i made a return to the thread, but all seems to be in order now. i've started writing a blog in that time as well because a lot of my friends want to know more about my running (supportive), plus it's a great tool for self-motivation so i'll use what i wrote on there for here too :) will comment tomorrow!

21, UK, 138lb

PR's: 4:48, 15:49, 32:16

Mon: 6 miles (7:17)

Tue: 8.38 miles with 2 sets of 5 x 200m Hill Repeats. Took a 3 minute recovery between each set of 5. The hill i chose was just around the corner from home and had a slope of 5.8%. Averaged 38.2 seconds overall (about 5:07 miling) so around 5K race pace effort with the fastest rep 35 seconds. Tough but pleased to get it done. Long warmup + cooldown.

Wed: 3.1 miles (8:02); 4 miles (7:28)

Thu: 3.1 miles (7:20); 4 miles (7:11)

Fri: 4 miles (7:14)

Sat: 14.2 miles with middle 6 miles alternating between mile at tempo pace & mile at a moderate pace. Wanted to hit around 5:30s for the tempos and 6:25s for the moderates. Splits were 5:33, 6:28, 5:33, 6:25, 5:31, 6:19 so pretty much bang on target pace. Hit 5:58 miling for the 6 miles. Long warmup + cooldown.

Sun: 0 (planned). Todays rest day was planned but could feel something in my shins that was aggravating me at work all day. Jumped straight into a cold bath and applied some Voltarol. Hopefully they’ll feel better in the morning

good week, a little more injection into the miles and a little bit more speed added too. The two sessions went successfully. Hopefully more of the same over the next few weeks.

Week Total: 46.78 miles

Goal: Stay healthy

Stats: 37, male, 5ft 11in, 168 lbs.

PRs: 4:54, 16:53, 35:57, 1:19:57, 2:55:57

Goal Race: Philly Marathon (11/22)

Next Race: TBD

M - 4 mi

T - 5.4 mi

W - 6.9 mi

Th - Rest

F - 4.1 mi // 4.2 mi

Sa - 8.1 mi

Su - 4.1 mi // 4.1 mi

Weekly Total: 40.9 mi

YTD Total: 1,136.9 mi

I got really sick around the beginning of the May. It started as a head/chest cold/fever, turned into a sinus infection, which turned into bronchitis. Went through two antibiotic prescriptions and more OTC meds than I want to remember before I finally kicked all the junk out of my system. Decided on day three of being sick that I would just take my annual two week break from running to get better, which is why I haven’t posted in several weeks. Turned out to be good timing, though, as now I can focus on base building over the summer for the November marathon.

This was my first full week back of running. Everything easy, one of the runs Friday was on the fast end of easy. I will continue to build mileage back up from now until July, hopefully getting to ~85-100/mi week and then trying to hold that until the specific training starts around September. To do so I will start implementing 3-5 days of doubles now, and adding a mile or so to each run every week. I have never run more than 84/mi in one week (but that was all singles), so I am not sure how high I’ll get. Only one way to find out…

Hope everyone else had a great week.

Well no doubles this week because of work, which is unfortunate but still lots of running.

M: 12

Tu: 12

W: 12 w 4 mile progression (5:35, 5:31, 5:24, 5:20) then 4x200 (31, 30, 30, 30). Was planning on going 8 mile progression but felt a bit tired after 4 so figured I'd call it a day.

Th: 12

F: 12

Sa: 12 with 40 mins fartlek. Alternating between 2 and 4 mins hard with about equal rest. Average for the whole workout was ~5:18 pace (just over 7 miles).

Su: 18

Total: 90

Runnersfix: great Friday workout. Looks like you are in great shape

First week of base before sophomore XC.

PRS:

800m: 2:18

16: 5:04

32: 11:28

5k xc: 18:20

Mon- 0 miles still resting after track

Tue- 0 miles

Wed- 33min easy

Thu- 43min easy

Fri- Off, busy all day at ER

Sat- 45min easy

Sun- 35min easy

Weekly total: ~20miles

Just easy jogging this week as Im into my first base training ever! All easy paces were around 8:05-8:20.

Great weeks everyone and to many more!

don't think i've post in a few weeks now, track season ended so the motivation was gone and i had nothing to say of value

last 4 weeks have all been 45-48 miles with a few days off, i finished up my senior project so i had lots of last-minute work to do, all nighters, etc.

i ran a 10k road race this morning trying to win, hoping to run as slow as possible to win. led the first half mile before somebody caught me from behind, ran with him until the 2mi mark in ~10:52 and then he started to get away from me. i kept the effort honest in case he would fade, but it turns out he's much better than me. he had won the race 1 or 2 years ago in 34:xx but i had hoped he wouldnt show up.

i ran pretty even effort but in the last mile or two i couldnt really kick due to stomach issues, and ran 34:10s for second place. time to get back to training...i ran a 6mi tempo faster back in february or march.

the good news is that a year ago today in the same situation, i ran a 5k and just managed to run 16:40ish, so at least this was better (and on a much harder course). now i know my fitness coming into this summer.

my week:

M 6 w/ 800m indoor time trial

T 5

W 7

Th 8.5 w/ easy track ladder workout

Fr 6

Sa 4

Su 11.8 w/ 10k race. 1400yd swim

total 48mi, 1400yd pool

also, i'm doing a sprint triathlon august 1st so i need to do more swimming and biking. todays swim was my farthest of my life, and the first time i broke it into drills/intervals. way easier. hoping to get in 2 swims per week the next few weeks, but probably no cycling yet.

Hello at all!

This week was stressful but better. Next week will hopefully be back to normal.

Monday: 13 miles (7:02).

Tuesday: 10.5 miles with 10 x 500 (1:30 jog). Averaged 1:23.1 and finished with 1:19.6 Pleased with it!

Wednesday: 12.4 miles (7:06).

Thursday: 10.3 miles with 5 x 100 hill sprints (6:47).

Friday: 5 miles (6:54). / 12.5 miles with 5k, 3k, 1600 (4:00 jog). Ran 15:42, 9:04 and 4:39. The first two were petty nice - the 1600 was rough. Got some work to do at HM pace and faster. I need more extensice running at those speeds.

Saturday: 13.2 miles (7:05).

Sunday: 16.2 miles with 15.5 medium progression (6:00). Started at 6:20 pace and worked down to 5:20s. Finished with 1k cooldown.

After the last rough week I still had some time issues going on with work but it will get better from now... So just 8 sessions this week but 93 miles - hopefully I will improve the number of sessions in the next week. Good overall week. The mental tiredness after my bad marathon seems to be behind me. Will comment later...

Pikachu

Good week for me.

M - 4.5/8 with circuits

T-12x800 w/ equal jog. 2:22 average

W - 4/8 with circuits

R - 10x500 with 70-75 jog. 87-88

F - 10

Sa - 15.3 with middle 5 @ 5:28. average 6:22

Su - off

total - 72

Really good week for me. Tuesday's workout was amazing but left me a little beat up for the next couple days. Thursday was just about rythym, not too taxing. Saturday was tougher than I would have liked because I had to get up pretty early to fit it in. Very happy with the week.

Will comment a bit later

TAPER WEEK:

M- 1 up, 3200- 10:37 PR, 1 down

T- 1 up, 2 easy (7:50), 1 down

W- 1/2 up, 4x200 strides (200m recovery), 1 down

Th- 1 up, 3200- 10:52, 1 up, 1600- 4:56

F- Dynamic warm up5k tempo- 19:17, 1 down

S- Day off, X-train

Su- Day off, X-train

Monday- competed well and ran a decently fast time

Wednesday- very easy day before sectionals

Thursday- ran terrible in the 3200, came back and ran well in the 1600!

Friday- negative split (6:25, 6:13, 5:58) felt smooth on all of the hills

Will comment in a bit. I need to start doing that more often!

Goal: Run well at the state meet. Then take a week of rest and prepare for mountain race season.

(PR: 10:32 2 mile)

Next Race: State Divisional Meet 5/31

Goal for Race: PR and beat some people. (I will be seeded last)

M - 1m WU. Strides. 3.2m easy.

T - 1.2m WU. Strides. 1m race in 4:52.70 . ~2 second PR. I was seeded first in the slow heat of our league championship. I would have preferred to be in the fast heat, but I dealt with it. I was shooting for sub 4:50 and when the pack went through 800 in 2:26-7 I knew I had to go. I maybe got too aggressive and ran my 3rd lap in 71-72, breaking up the field. I slowed a little on the last lap but managed to hold on all right... almost fell over the rail coming off the final turn.

W - 1m WU. Decided to do a lap backwards, which was WAY harding than I ever imagined. I "ran" about a 2:20 and then proceeded to collapse. Backwards running really works muscles that you didn't even know existed. 3.87m easy.

T - AM: 2.48m easy. PM: 1m WU. Strides. 4x400 w/ 90 sec rest, 73-76-75-73 nice and easy. 4x200 w/ 45 sec rest, 34-36-35-35 also easy. Just an easy workout to work on running fast and relaxed. Also a confidence builder for the race on Sunday.

F - .7m WU. 4.67m easy.

S - 3.11m easy.

S - 1.5m WU. Strides. 2m race in 10:48. Was 80 degrees, windy, and had no competition. Went through the mile in 5:16, right on pace, and felt decent. Wasn't working too hard. Then the heat started to get to me and I faded very badly the last two laps, going 82-86, when normally I would probably go 78-72. A bit disappointed, but not bad given the conditions. After the race I crawled under a bush for shade and held onto one of its branches. Five minutes later I got up and walked away. Someone pointed out that my hand was bleeding. Apparently I had been holding onto a branch covered in thorns for five minutes without even noticing... I guess I'm oblivious to pain after racing... not sure if this is a good thing or a bad thing...

Total: ~30.53 Wow, very low volume week. Only one week left of track then I rest, and then I will begin to build back up.

I lucked out this week as the state qualifying standards were lowered in a few events, including the two mile. It was lowered to 10:32.00h and I ran that at a dual meet back in April, so I'm in.

RunnersFix - Impressive closes to the Tuesday workout and the Friday run

Perkunas - Good luck in getting back to your HS prs! How close do you think you are atm?

Forcerunner - Nice change of gears with the 1m pickup on your Monday LR!

Lest - 7.5k? That's an odd distance, sounds fun.

Pewow - good luck getting back into it

Matthias - nice hill workout on Tuesday

Stone Cutter - Good luck building up!

Back into it - Lots of 12 mile days! Was that on purpose?

Not An Ultraer - good luck this summer

Reed - I don't think I've ever swam more than 75yds haha

Pikachu - nice Friday workout!

Oedipus Rexing - seriously nice workout on Tuesday!

TDodd22 - nice races!

Goal: sub-4:40 mile

45 yo, 6'0", 152lbs

Another light week for me. This was supposed to be my first week of training after a month of easy low volume following Boston. But work hours and a short family vacation got in the way. I did manage to get in one short track session, which left me pretty sore.

M - Off

T - 6m = 1.5m wu, 10x200m @30sec avg, 3.25m easy

W - 8m easy, core

T - 7m easy, core

F - 8m easy, core

S - Off

S - Off

29m total. Planning to hit 50 this week and ramp to 70 from there until the fall.

RunnersFix - great progression on Friday. You've been posting many consistently solid weeks. What's the next race?

Perkunas - good week. If you can hit 4:36 for the mile then breaking 17 for 5k should be very doable. Look fwd to seeing how it goes.

Forcerunner - if this fitness level is where you're STARTING a marathon block from then I'm impressed and quite jealous. Do you have a goal race in mind?

Lest - nice consistency this week. Hope you find a race soon.

Pewow - good first week back and smart decision not to force the effort. Let the fitness come when it's ready.

Matthias - welcome back, dude! That's a very strong run Saturday. I couldn't hit those sub-6 paces on only 46 mpw. There's some talent there. Hope your shin pain is nothing serious. Btw, isn't Voltarol a villain from Harry Potter? :)

Stone Cutter - sorry to hear about the illness. But you did the right thing to take the extra rest. Good luck building up the fitness. Are you focusing on Philly again in the fall?

Back into it - great stuff on Wed and Sat. You are looking quite fit too along w RunnersFix. And your schedule of 90m on singles is right up my alley. With my work schedule, doubles are as rare as a pink unicorn.

Not an ultraer - good base week. Best of luck with the XC season.

Reed - nice race even if you weren't going hard. I wish I could run 34:xx on little training. That's 3 min better than my over-40yo PR.

Pikachu - good to see you ramping back up after the marathon. Looking fwd to your next block of training. Reading your weekly log when you're in your groove is inspiring.

Oedipus - great 800s! Bart Yasso says you can now go run a 2:22 marathon! :)

TDodd - good taper week. What's your race?

Nop - nice backwards lap. I've never attempted that farther than 100m, but I imagine that 400m would be brutal.

Next Race July Mile on the Track

Goal: 5:00 ish

Mon Ran 34:19 3.86 miles 8:53 pace

Tue Ran 32:13 4.07 miles 7:54 pace

Wed Ran 3.86 miles

Thu Ran 27:54 4.00 miles 6:58 pace

Fri DNR

Sat Ran 27:22

Sun Ran 25:55

Thursday was by far my best tempo run. I did the same route as last week's 3 miles at 7:04 pace, but instead of doing the 1st mile as a warm up I just went for it. The weather was great it was raining and 60 degrees! Splits were 7:40 (slightly uphill) 6:51 (slightly downhill) 7:01 (slightly uphill) 6:20 (slightly downhill). The last 3 miles were 6:44 pace so 20s improvement in one week.

Thursday (after the run) through this Monday I did a lot of travelling and just tried to maintain fitness, I just got back and haven't yet mapped my runs. (doubt I will)

Goal: Stay healthy

Next Race: 10k 6/20

M: 5.5 mi Easy 8:10 min/mi

T: 4min (5:40min/mi) 3min recovery x 5 + wu/cd 8 mi total

W: Off

T: 5.9 mi Easy 7:37 min/mi

F: 3.2 mi Easy 7:53 min/mi

S: 5k Race 18:30 + wu/cd about 5miles

S: 10 mi bridge (hills) run 7:25 min/mi

Total: 37.5 miles

Saturday's race was good. I went in thinking i was in 18:30 shape and that is exactly what I ran. I ended up coming in 1st, however I was told I was led the wrong way at the end. I ended up doing 200m more than I should of. I figure that puts me around 17:45-50 shape. I might try and squeeze in one more 5k before the up coming 10k just to get a more accurate idea of my fitness.

Decent week. 5 days running, including a double on Thursday. 13.3 mile long run, 2 5 milers down in the low 7:40s. Total about 41. Everything else around 8:15 -8:25.

Racing an 8k Saturday followed by a road mile. Hoping to hold it together for the 8k, the mile is just some extra fast volume.

Welcome back Stoner Cutter! I'm thinking about Rocket City in December, peer pressure might get me.