Road Racing and Training Thread - Week Ending 7/19

Posting my comments for last week, will post my week after I run today.

Niceguy- nice long run, that's super solid that you can do that so early in the training for a September race

Stone cutter- Looks like you had a fantastic week all around

Forcerunner- solid workout two days after the 18 miler. Saturday sounds good too.

Back into it- someone else with a special block! I like the way you train with percentages, seems interesting.

incoming freshman- Nice race. Don't worry about not hitting 50 miles, you had a good amount of quality in there.

Pikachu- Sounds like a relaxing week. I like weeks in training where you don't have to worry about anything specific, you just run.

StoneCutter - I'm excited to see how others use Canova based stuff as well.

M - 8 / 4.65

T - AM: 1.5 warm up, 5 x 1mi with 60s jog rest in 5:13, 5:12, 5:13, 5:10, 5:05. 4 miles easy. 1 mile hard in 4:34. 2 miles cool down. PM: 5.

W - 10.6 / 4

R - 6.4 / 4.5

F - AM: 2 miles warm up, 10.05 miles in 55:19 (5:29/mile), 2 miles cool down.

S - 4 / 8.75

S - 8 with hill sprints / 4

Total: 103

Tuesday was a threshold session, and Friday was my first longer run near Marathon Pace. Shorter warm up on Tuesday, then the goal was 6 x 1 mile at threshold effort then some 200s after. Got caught in a rain storm on rep 4 and 5 so I cut off one rep and decided to run to the track to just do a hard mile instead of 200s. Felt good to run fast! On Friday the goal was to do 10 miles at 95-100% MP, so 5:25-5:41/mile. Ran in a neighborhood that has a few rolling hills to somewhat simulate the course I'll be running on. Mile Splits: 5:36, 5:31, 5:35, 5:31, 5:27, 5:24, 5:29, 5:32, 5:29, 5:24. Felt good effort wise, but adding 16 more miles at the same pace is what it's all about! I hope everyone has a great week.

a few comments from last week:

Running Again - sorry to hear the race was cancelled, but solid solo effort, definitely ready to drop some time

RunnersFix - nice recovery week, with some solid miles in there

OklahaomaGuy - leg days can definitely be tough, be careful not to overdo

Pikachu - rest weeks are always nice

Matthias - Solid workout on Friday, very consistent.

My week went well, another Canova style week, next week will be a down week as the last 3 weeks have been 102, 112, 113

M: 12 / 6

Tu: AM: 15 including 7.5 mi @ 87% (6:05) and 6 mi @ 97% (5:32), went a little slower on the fast part because it was very hot and humid (and hilly). Splits: 6:05, 6:00, 5:57, 6:00, 5:58, 6:03, 6:03, 3:00, 5:34, 5:31, 5:37, 5:35, 5:40 (hill), 5:26.

PM: 7 mi, including 10K @ 95%, was feeling better in the afternoon and the weather cooled off (rain, thankfully) so went faster, total: 34:15 for 10K, 5:34, 5:30, 5:26, 5:28, 5:25, 5:29, 82.

W: AM: 13 mi including: 4X4K @ 90% w/ 1K jog (7:00-7:30 pace), 14:36, 14:30, 14:27, 14:21. so 5:50, 5:48, 5:46, 5:44 pace.

PM: 5 mi easy

Th: AM: 8 easy

PM: off, feeling the mileage of the week, didn't feel great

F: 12 / 6 feeling much better after the day off

Sa: AM: 12 including: 18X2 min on/1 min off. Target was 100% of MP "on", and easy off (ended up 6:30-7:30 pace on the "off" segments). Averaged ~5:20 pace on, and total run was ~9.5 miles at 5:45 pace.

PM: 5 mi easy

Su: 12 mi

Total: 113

Looked up the Summer of Malmo last week and tried to base my training off of that (without the doubles).

M: 8.25 (7:18)

T: 12x200 with 3 min. rest including a 400m jog. First 6 were working down to around 800m pace, and the last 6 were as fast as I could without straining. Splits were 36.9, 36.6, 35.9, 35.1, 34.6, 34.5, 33.2, 33.3, 32.7, 33.2, 32.2, 31.9. It felt good to run fast again, but not feel like I was about to die. 8.75 total

W: planned rest day

Th: 2 w/u, 4.37 tempo in 26:57 (6:10), 2 c/d. Would have done this Friday or Saturday, but the weather forecast showed much better running conditions on Thursday.

F: Woke up and the left side of my left foot was hurting. Tried to run to see if it hurt while running and made it about two steps before deciding to go back inside.

Sat: 0- Foot still hurting

Sun: Same as Saturday. Planning on riding my bike later to at least get some exercise in.

Total: 25.37

This is the first time I've ever been injured, so I don't know what to expect.

Hope everyone had a great week.

Goal: Stay healthy

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

Goal Race: Philly Marathon (11/22)

Goal Time: sub-2:43

Next Race: TBD

M - Rest

T - 6 mi (7:58)

W - 8.5 mi including track workout*

Th - 7.5 mi (8:06)

F - 6 mi (8:06) // 4 mi (8:04). Strides.

Sa - 14 mi including MP workout**

Su - 10 mi (9:07). Ran with a woman I am starting to coach.

Weekly Total: 56 miles

YTD Total: 1,700.5 miles

*Light 5k pace intervals: 4x (4x200m w/200m recovery jogs). 200m extra jog between sets (i.e., 400m jog after every 4th interval). Averaged :40/1:00, 2:00 between sets. Averaged 6:51/mi overall for 7200m.

**6x1mi with 60-90sec recovery jogs. Target pace: 6:10-:15. Actual splits: 6:12/:66, 6:11/:69, 6:11/:70, 6:10/:71, 6:11/:66, 6:10. Averaged 6:25/mi overall for the 6.7 miles.

After 4 weeks of building mileage, this was a planned (and well-deserved) recovery week, haha. Took the first half of the week very lightly, got extra sleep, and shook the sluggishness out of my legs. Finished strong the second half of the week. Also introduced goal marathon pace for the first time. Will slowly build on (and around) that pace from now until race day.

This coming week should see a return of mileage and more traditional base-building workouts (fartlek and/or hill repeats).

Hope everyone else had a great week.

(first time poster, long time lurker (dating back decade +, hoping that posting here will give me some accountability)

Goal: ~35-45 mpw by December (steady build for 6 months, followed by a spring where I have to hang in that range (time constraints) and then build up next summer for a fall 2016 marathon (my first)

Stats: male, 29, 5'11", 170

Goal Race: n/a (maybe a spring half-marathon?)

Goal Time: n/a

M: 2.5 (planned recovery)

T: 3

W: 2.5 (blister irritation forced me to cut short a planned 4)

Th: 3

Fri: 2.5 (got home from conference early, ran in heat index of 115 degrees, cut short a planned 4)

Sat: 4.5

Sun: planned rest

Total: 18 (out of planned 21)

goal is to bump up 1-2 miles/week each week (with a down every 4th-ish week) until I get to 35-50 in December. January-May (since I teach/coach soccer/am working on a PhD) will be just about maintaining mileage, build up next May, June, July so that I'm comfortably at 50/mpw and can do a 16-20 week marathon build up to a late November/December 2016 marathon.

Half Marathon Week 3/8

M: 8

T: 8 w/ 2 warmup, 2.5 tempo (planned 4 but GI distress), 3.5 cooldown

W: 8

Th: 7 w/ 10x 10 sec hill sprints & strength

F: 7

S: 12 w/ 4 mi, 6 mi @ 6:40 (7:02, 6:49, 6:38, 6:28, 6:30, 6:32), 2 mi cooldown

Total - 50

Disappointed with having to cut Tuesday's tempo short but oh well.

Happy with Saturday's long run. Being more of an 800/mile runner I can click off 30 second 200s but I struggle with long sustained efforts which is the reason I am training for this half marathon. To improve my dismal endurance or at least get some mental toughness to benefit me next winter and spring.

Mon- 7 at 7:25 (ran on a trail w/a lot of twist/turns so the pace may be a bit off, no big deal)

Tue- 7 at 6:29 + 6 strides

Wed- 2 up, 3 tempo in 16:29 (5:30, 5:32, 5:27), 4x 200w/200 jog, 2 down

Thur- 7 at 6:48 // 5 at 6:47 (New shoes in the PM!)

Fri- 9 at 6:49

Sat- 7 at 6:51

Sun- 6 at 6:43 + 6 strides

Total: 56 miles

It’s nice to be back in Texas, and I have readjusted to the heat quickly. I was a little tired on Monday from the travel, since we we got home very early that same morning. I felt better Tuesday and ended up going at a good clip. I did the last two miles barefoot on the turf in 6:06, 5:55 and I felt comfortable/easy.

My friend had to travel early, so he picked me up at 4:15 to run a tempo! I felt a little sluggish during the warmup, but I felt much better during the tempo after we did some drills. We ran the tempo on the track so we didn't go out too fast. I was very happy with the effort level/pacing and I felt very comfortable/smooth. After we did some 200s, but I didn’t time them so I could focus on running relaxed and keeping it aerobic. It was actually pretty fun to get in a run before most people get up to get their run in!

I took the rest of the week pretty easy as I have a distance camp on Monday! I wish I could have run more this week, but I wanted to be more rested before camp so I can run well. I feel fresh and ready to go! I ran six today and feel like I hardly did anything. Last summer a good week would be to average 6 miles a day, so I can’t believe how far I’ve progressed!

I hope everyone had good week!

Goal Race- San Jose Rock n Roll Half

Date- 9/27...Week 1-11

Mon- 10 miles at 7:21. Weights.

Tue- 8 miles at 7:18 / 4 miles at 7:12. Strides.

Wed- 12 miles. 5xmile with 3 min active rest. 4:46 avg. (4:55, 4:52, 4:45, 4:42, 4:40).

Thur- 10 miles at 7:12. Weights.

Fri- 8 miles at 7:24 / 4 miles at 7:26. Strides.

Sat- 16 miles steady at 6:04 avg. / 2 miles at 7:30.

Sun- 10 miles at 7:15. Weights.

Total- 85 miles

Pretty good first week back. I don't feel like I lost much fitness from my mini break. For the miles repeats I was just wanting to run around goal pace or a bit faster but the pace the just comfortable so I went with it. My last 3 reps really surprised me considering I'm just starting the cycle. Then for my long run Saturday I was looking to give it a decent effort but my legs just weren't feeling it. Still got an ok pace out of it but it wasn't what I was looking for. I'll get the next one. Mileage will go up from here. Hope everyone's week went good.

Goal: sub 17:30 5k XC, top 30 at state XC

15 male, incoming sophomore

M: 5 recovery/weights-chest and back

T: 2.1 warmup+ 2x800 at 2 mile pace (2:55, 2:54)+ 2x400 at mile pace (79, 74)+ 2x200 fast (34, 34) + 3.5 cool down. Each interval had half the distance walked (800 run, 400 walk)

W: 1.7 warmup + 4 mile tempo (6:46, 6:43, 6:40, 6:41) + 1.7 cooldown/ weights arms and shoulders

T: 3.2 mile warmup+ about .20 miles of bleachers (3 sets of 3 all the way up the stadium at my high schools bleachers) + 3 miles cooldown/ weights legs, didn't hit it as hard this time :)

F: 5.2 recovery

S: 6.3 easy

S: 13.1 mile long run

51 total. I wanted to experiment with putting all my workouts in 3 days, and it worked well this week. I went really easy on my easy days and felt good all week. On leg day all I did was squat and calf raises and it was good. Really pleased with both my intervals and tempo. Hope everyone else had a good week.

Matthias - it's the US version of "Shameless". I guess I should check out the other one, too ;)

My week was ok... Slowly getting my mojo back.

M- 5 / 3.4

T- 9.7 with 9.3 moderate (6:16) / 0.9 (after weight training)

W- 10

T- 8.3

F- 3.4 / 10.7 with 10 moderate and very hilly (6:09, 800+ ft. climbs in there) + strides

S- cycling + weights + 1.2 jog

S- 13.4 incl. 12.4 moderate (6:16)

Totalled 66 miles. All very unspectacular till now. Looking forward to next week.

Pikachu

Week 15 for me. Easing back into running after some over-extension in June and a calf strain on 7/4.

Age: 33

6'1" / 172#

Goals: Eventually break my lifetime PRs in 5km (17:00) and mile (4:36) and beer mile (7:43).

Next races: Nothing planned in the next several weeks.

M= off (planned) sore calf

Tu= off (planned). little cross training. sore calf

W= 1 (8:14) calf is so-so

Th= cross training 30 minutes

F= 4.2 (8:04) calf is healing.

Sa= 5.3 (8:56) with dogs and some with wife. calf okay.

Su= 4.4 (8:39) with dogs. calf solid.

Total = 15 miles

15 week total = ~458 miles.

Hopefully I'll have some real training to report by next Sunday.

Cheers

Hi all,

Recovery week for me after my long swimrun event on Saturday (48k run +6k swim)

M - 20' swim

T - 9k super ez (still very sore) + 1h swim

W - 1h swim

Th - 10k ez (still sore) + 1h swim

F - off

S - 15k ez

S - going to run 20k (right now its 9pm and I am sitting at the aiport. So my run is gonna start at 11pm. But i want to run today :))

T - 44k +3.5h swim

Nice recovery week. Next week I am back on track.

Philip

Goal - Chicago Marathon sub 2:40

M- off

T- 3 ez

W - 3 ez

T - 4 ez

F - 5 ez

S - 6 ez

S - 10 harder

31 Total

First week back so took it pretty easy all week. Legs are feeling much better as of Sunday which is good as marathon block starts tomorrow. Ventura in 8 weeks which will either be a long training run to BQ or I'll just pace a friend to her BQ. Really looking forward to getting back to the track and incorporating some faster stuff once again.

Goal: Run well in mountain races. Build mileage.

Next Race: Race to the top of Vermont (Mansfield) 8/23

Goal for Race: TBD. Be competitive.

Cranmore on 7/12 was a disaster. It was really hot and I got super dehydrated. Absolutely miserable, but overall it was a pretty fun day.

It was a long race ~90minutes and there was a lot of downhill. I soaked in the nearby river and ended up stepping on some rusty, old barbed wire. Luckily I have elephant hide for skin on the bottom of my feet and it didn't go very deep. Decided to take three days off to finally freshen up. Hopefully no more off days for a while.

W - 45min elliptical.

T - 7.56 miles easy. There was an injured bird stuck in the middle of the road, with its foot stuck in a crack in the pavement. Spent five minutes trying to get it unstuck, while fearing that it would either peck me or have its guts spill onto my hands. Luckily it was relatively unharmed and seemed appreciative. I picked it up and it flew off shortly after. Pretty cool experience.

F - AM: 1.57m incl four 6-8sec hill "sprints." First of this cycle. PM: 7 easy

S - Super humid and I just had no motivation... I also ran into a fat lady who I'm pretty sure was pooping on the side of the trail. I turn the corner and see her quickly pull up her pants… Pretty sure I won't be able to get that image out of my head. Managed 25 minutes easy.

S - 2 mile WU. Strides. 10k tempo/progression (7:00, 6:39, 6:36, 6:27, 6:19, 6:20, 1:33). It was 80º and 95% humidity. I'm not sure I've ever been that sweaty before. Felt good to get some good work in, just tough with the weather. This sort of run would be relatively easy if it was 50 and dry.

Alright week again just more tempos and long runs for workouts this week

Monday: 8 AM 5 PM

Tuesday:8

Wednesday:AM 6 mile tempo 34:00 10 mile total PM 4 easy

Thursday: 9 easy

Friday 14 long run 6:38 avg

Saturday: 4 easy

Sunday: 4 mile tempo 22:41 8 total

Total: 70

Next Race: Tonight Mile on the Track

Goal: Sub 5:10

Monday: Ran 5:16 mile solo splits were 81, 78, 78, 76

Tuesday: Ran 4 miles easy

Wednesday: Ran 4 miles moderate

Thursday: Ran ~2.5 miles easy + strides

Friday: Ran 6x200m with 2min rest in 32, 32, 31, 32, 32, 30

Saturday: Off

Sunday: ~2.5 miles easy + strides

I was very pleasantly surprised to see I had the speed to average 31 on those 200s. I was expecting 33-34s average.Tomorrow, I will post what I run in the race tonight.

Goal: Stay Healthy

Next Race: EVL 9 (if i can get a babysitter)

Week 3 of 14 Marathon training:

M: 8 mi Easy w/Charlie 8:15 pace

T: 6x800m/400m jog +wu/cd 8 mi total splits: 2:47,2:48,2:48:2:49,2:48,2:47

W: Off

T: 6.3 mi Easy 7:52 pace

F: 4.5 mi Easy 8:04 pace

S: 8 mi "Easy" 8:24 pace (not easy with jogging stroller and 87F and high humidity)

S: 10 mi Easy 8:18 pace

Total: about 45 miles

The week started out well, but finished poorly.

Monday was good just to have company, I normally just run alone.

Tuesday was good, very consistent.

Thursday wasn't bad, just didn't have enough time to get the whole run in.

Friday I was supposed to do a 7 mi tempo but I was too tired after work. I force myself out for a short run late evening.

Saturday, just a brutal run.

Sunday I had planned on doing 16, but after ten I was exhausted.

Hi everyone, interesting to see everyone in different phases of training and the varying goals. Hope those who are injured can recover quickly.

Goal: Top of Utah Marathon 3:15ish and top 5 age group award (Male 37)

Plan: Pfitzinger 18 week, 55-70 MPW. All runs except Lactate Threshold, VO2 Max, and marathon pace I go off heart rate.

Monday: 6 AM, 4 PM recovery

Tuesday: MLR 15

Wed: 6 recovery

Thur: MLR 13

Fri: 7 recovery with 6X100 strides

Sat: 14 with 12 at marathon pace. I didn't really know where I was at fitness wise, so this workout gave me a good indication. Went out with a goal of 7:15 per mile and to adjust as needed. First 6 were pretty easy and averaged 7:00. Then I turned around and fought a nasty headwind for the remaining 6. Splits averaged 7:15. On track for a 3:15 marathon, will assess in a month at the next marathon pace workout if I should shoot for a 3:10. Also have a half marathon in August.