Road Racing and Training Thread - May 23-29

Pewow- glad you are healthy and back in training. looking good for the 5k in July- any time goals in mind?

Wondering if Back Into It went for the race today in the heat in Ottawa or maybe going to wait a month and run Grandma's Marathon or something

training-

goal- 5ks on June 18&26, fall- Chicago Marathon

-going to attempt a redemption 10k race tomorrow. last one a few weeks ago i blew up. i feel like i "should" be back in decent shape, but for some reason not really. ankle & peroneal tendons improving just staying off tracks, trails and too many turns

m-8

*t- (6) mile/1200/800/400- 5:09,3:52,2:30,1:12 w/ 4-5' walk/jog recovery btwn, not great

w- 10

th- 8.5/4.5

*f- (7) w 3 tempo@5:47, also not great but hot out

s- 6

su- planned rest

50 miles for the week

will post some more comments later or tmrw

Hey everyone,

Thanks for getting this started pewow. The thread seems to have hit the dogs day of summer a little early! Here's hoping things pick back up soon.

This was me.

M: 2x15 min tempo with five min break, then 20x(40s steady, 20s hard). Had good weather for this, nice and cool, and it went pretty well. 3:25/km and 3:24 for the tempos, then 3:39/km for the steady-hard bit. Felt pleasantly tired by the end of the steady-hard bits. 25.3k with warmup and cooldown.

T: 12.4k recovery + strides. Had to drive my girlfriend to the airport in the morning so no double.

W: 6.6.k recovery (am), workout (pm). Workout was 1k@10k pace, then 4x(400m, 90s rest, 600m)@5k place, then 1k@10k again. 3 mins rest between the 10k and 5k bits. This was much harder than I thought it would be. Had to push pretty good to hit my time on the last k. Maybe I pushed too hard? 10k bits were all 3:15/k, 5k bits were 3:10 or faster. 22.3k with warmup and cooldown.

T: 10.6k recovery (am), 10.7k recovery + strides (pm)

F: 10.7k recovery (am), 10.5k recovery + strides (pm)

S: 10k @ half marathon pace. Everyone in my club was racing on Saturday or resting to race on Sunday so I ran the whole thing on my own. Good mental test. Finished in 34:03 (3:24/km) in what felt like a very honest effort. I was working but not working too hard. Good weather helped too. 15.2k with warmup and cooldown.

S: 19k easy

144k in total. I was originally planning to run ~175 this week, but my coach gave me a recovery week because starting tomorrow he's going to give me the business. I've got three weeks to get ready for the Scotiabank Vancouver half marathon. Wish me luck!

Goals: Build the aerobic base I desperately need & attempt Walk-on

5/23/2016 - 5/29/2016

Monday

7.2 - 64”

Tuesday

6.7 - 61”

Wednesday

6.3 - 56”

Thursday

7.3 - 63” + strides

Friday

8.7 - 69” Out easy 37” back steady 32”

Saturday

6.3 - 55”

Sunday

Off

Total: 42.6 miles; 6’ 10”

This was just another mileage week. I’m just trying to get used to the coming summer heat and humidity which have been appearing on and off as Texas weather does. Hopefully, next week has fewer thundering morning showers as these mid-day temperatures just suck.

The prior week of training took a sideline towards more important things including graduation. I managed about four hours of training, but nothing noteworthy.

Dear all,

had an ok week.

M - 14k

T - 14k track workout*

W - 15k

T - 19.6k tempo**

F - off (planned)

S - 16k

S - 14k

T - 94k

* 4x(800+500) w/ 200 jog recoveries and 2' btw. sets. Miserable workout. It was pouring rain and 6.30am with strong winds. Was meant to run 2:40 and 1:35. That did not happen. Oh well...

** This one was definitely better. 5k @ 3:55/k, 4k @ 3:50, 3k @ 3:45, 2k @ 3:40 and 2x1k @ 3:30 w/ 2' rest. Did the workout with a stroller, still managed to hit the times. Pretty pleased with the workout.

Remainder of the week was easy running with no long run as I am running two 5ks in the next 7 days.

Philip

pewow - welcome back. Nice week.

slo-twitch - good to hear that the ankle is getting better. The tuesday workout doesn't look too bad.

Bonham - as always, impressive mileage for a down week. That Monday session sounds brutal.

hantph- training looks good. how are you feeling about the sub-16 quest

Bonham- you are in great shape right now and have been running some solid consistent mileage. expecting good things for the half marathon

cogs- welcome back, looking forward to following your buildup.

my 10k race today was :30 better than my last effort two weeks ago, but still slow- 35:02. I did miss 4 days of training in a row after the last one so that probably didn't help. It was also sticky and humid out today. But still- The 20k I ran in March converts to around a 33:3x for a 10k so this is pretty rough... but I guess I was in shape then and probably better suited to the longer distance. At this point sub-16 in one month looks unlikely. Hope that everyone has a good week.

Male, 15, Freshman

PRs- 2:14, 4:43, 10:06

M: rest

T: rest

W: rest

Th: rest

F: rest

Sat: rest

Sun: 6

Took a week off after track, and now I'm starting my summer training for XC.

Hope everybody has a great week.

slo-twitch - I am healthy and times are getting faster, but still a long way before I can thnik of going sub 16. Next race is tmw on the track. Hoping for 16:30.

35:02 is tough, but hey, its better than the last one. You were superfit a few weeks ago, so fitness should come back quickly after your little ankle issue

Goal Race: Rock and Roll Half Marathon San Diego, 5 June

Goal Time: 90 minutes

Monday- 5.3 mile, 7:24 pace

Tuesday- 7.6 mile w/ 5 x 1200, 2:30 jogging rest (4:26, 4:29, 4:31, 4:26, 4:29)

Wednesday- 5.3 mile, 8:10 pace

Thursday- 4.6 mile shakeout run

Friday- 3 mile race (17:46).

Saturday- 5.3 mile, 8:02 pace

Sunday- 10 mile w/ pickup on mile 8 and 9, 7:23 pace

Total: 44

Recap: Training week 18 of 18. Hmm. Seems like I messed up my count down. Anyway…. Great week for me. Tuesday’s workout was more challenging that I expected it to be but I felt good and hit my goal splits. On Friday I had my Physical Fitness Test which is comprised of pullups, situps, and a 3 mile run. I always max situps and pullups but this was my first year maxing the run time for a perfect score. Pretty excited. Sunday was a great run too. It was cool and rainy so I started a bit quick to warm up. It felt comfortable so I just kept it up until mile 7 when I passed a guy who didn’t want to be passed. We pickup up the pace to 6:50 and 6:30 before I dropped him on mile 9. He seemed pretty stoked to have someone push him (you can tell he wasn't a runner but he was in pretty good shape) and I was planning to do the last 2 miles at race pace anyway. Win-win.

Easy week this week as I taper for RnR. I’m feeling very confident that I can go sub 1:30 and probably a good bit faster. The plan is to go out around 6:55 for the first 5 miles and pick up the pace from there. So cast your bets, boys. What do you think I’ll run? Closest without going over wins a prize.