Road Racing and Training Thread- Week Ending Jan.15, 2017

You have to be happy with those in and out mikes though - looks like you're pretty locked in.

My week:

M - 12 easy

Tu - 4 miles up; 2 x 2 miles at tempo (11:02, 10:51) w/2:00 rest

W - 10 miles easy

Th - 6 easy

F - 6 easy

Sa - 2 up; 5k race (16:05); 4 down

Su - very hilly (for Florida) 18 at 6:45

75 total

I was a little disappointed with my 5k time, but it is what it is. I'm continuing to improve my fitness, and that's the main goal right now. Finished a very distant second in the race, but didn't pack it in when it hurt and managed to drop the third place finisher significantly my third mile (5:08, 5:11, 5:12, :31).

I have a recovery week coming up (60 miles), then jump up to my max mileage (85ish) the next week, which will be 12 weeks out from Boston.

Smoove- yeah, the alternations felt solid. I haven't done that much tempo work yet, but for whatever reason I'm always way better at tempos than anything say 10k pace and faster.

:15 off the goal in the 5k is not a big deal. I can tell from the workouts that you are in ~15:50 shape, so maybe it just wasn't the day for it.

Those are great weeks. SLO those mile times are very solid and locked in

Smoove: looks like a great week Good miles and a good 5k

Mine was about normal got over the sickness just some residual drainage etc

Sun 10

Mon 6lunch 5pm fast finish pm run

Tues 4am strides and power cleans 11pm

We'd 4am 8pm

Thu 4am 8pm w some surges

Fri 4 am 6lunch

Sat off

70 total

Felt pretty solid would have been well over 80 put tool sat off

Today I felt good and did an impromptu workout first real hard timed workout I have done since I started back running last Jan

1up 3mile tempo (615-610-605) 4min jog 1m 5:53 3min jog 1m 5:50 and cool down. Didn't really feel hard til last 800 of the lSt mile but I kept it controlled. I think it's a good omen as my turkey trot 5k I barely broke 18min.

Goal: 1:21 at NYC HM on 3/19 and 2:53 at Boston 4/17

M- 4 easy

Tu- 8.5 total 2 up hilly 4 mile tempo (6:21,6:07,6:14,5:56) 2.5 down

W- 4.5 easy

Th- 7 + hill sprints

F- off

S- 15 avg 7:25 pace

S- 4.5 easy

Total - 43.5

Was a good week. Took an unplanned but unavoidable day off Friday. Tempo was good but about as hard as I could have run it honestly.

Need to get my mileage up. Planning 50 this week and bouncing up to 60 over the few that follow. Feeling a little antsy. Want to make sure I'm getting enough quality running in. Thought about doing 1000/1200s on Thursday (in response to the livey vO2 debate from last week) but was a bit sluggish from Tuesday so kept it aerobic and did some sprints instead.

May get on the track for a 5k time trial sometime next week to see where I'm at and get some speed done.

Snooze, good stuff with the 5k. Nice splits. Sounds like you were hoping to be under 16?

Glad to hear you're feeling better, runrincerepeat.

Goal: Some sort of race May 28

This week I was coming off a cold and wasn't feeling better until later in the week. Last week I took 5 days off in a row, the most in several years.

M - Strength / Stability

T - 8 easy

W - Off

T - 9.1 easy, 7:30/mile avg

F - 8 recovery, 8:13/mile avg

S - 10 easy, 7:47/mile avg

S - 15 w/ 10 @ MRP / around 160BPM, Around 6:30/mile for the 10. Felt strong, relaxed, had way more in the tank.

Total: 50

Runrincerepeat- Nice doubles this week! That impromptu workout sounds fun. To answer your question from last week, I'd say that I prefer the two mile since that's probably my best event. I like being able to move up the field in the second half of the two mile, whereas with the mile I feel like I'm redlining the whole way and always get passed in the last 200.

team 1- Thanks for the comment. Official practice for us starts on Tuesday this week, and our first indoor meet is on 2/25. By the way, solid tempo workout and trail running last week!

Caught a nasty cold on Monday and felt awful on my runs up until Friday. Luckily, my cold went away before the weekend and I felt strong on Saturday's long run.

M: 7

T: 5

W: 5

Th: 6

F: 7.5

Sat: 12

Sun: 7

Total: 49.5

Official practice for us starts on Tuesday with a 1600m time trial, and I'm excited to see what kind of shape I'm in.

Illinois for sure a mile seems like a sprint. For me a 5k seems like a sprint!

Nice weeks everyone. I'll comment tomorrow.

M: 6.5 w/ 6x200, 500m jog recovery, 30.1 avg

T: strength

W: 8 w/ 3x250 (35.1, 34.5, 37.0)

Th: 8

F: 3x150 w/ 45" jog, 1k jog between sets. 23.0 avg

S: 45 min skate Nordic ski

Su: 7.75 w/ 6x10" hill sprints

Total - 38.25

Maybe racing a 1200m indoors next week. Depends on how busy work is.

ST - Nice week. Solid alternation on Tuesday.

Smoove - Sounds like a great 5k to me. What were you hoping for?

Runrince - good miles. Sounds like your progressing nicely from that trot.

Think - Ha! That debate last week was great. I'd be lying if I said it didn't have some affect on my workouts this week.

Illinois - glad the cold moved out quick.

Goal - Boston - TBD

M - am 4, pm 3

T - 8 w/ 4 tempo (avg 5;52)

W - 12 hilly moderate

T - am 3, pm 11.5 w/ 8x1k, 500 jog (3:39, 39, 39, 39, 37, 37, 35, 30)

F - am 5, pm 8

S - 4

S - 20 as 2wu, 2x2 tempo (2' easy), 10 miles easy, 3 mile tempo, 1 cd

Total 78.5

Pretty happy with my week and starting to feel like my fitness is finally starting to come back around. Tuesday's session was honestly a little too easy. I found myself running the 500 jogs at a pretty decent clip and all the reps were controlled and fluid without struggle.

Thanks to Smoove for the long run suggestion. Wasn't really sure how it would unfold but I had an entry into a marathon so jumped in it as a workout. Covered the first two tempos in 12:08 and 12:01, cruised the next 10 around 7:00 avg, last tempo was dead into a head wind but managed 18:20 for a final 20 mile average of 6:46. Heard some pretty interesting comments, especially when I picked it up for the first 2 mile tempo so apologies to anyone that was wondering what the heck I was doing out there.

One more solid week this week where I'm hoping for around 85ish and then a down week as I head to Park City for some skiing.

Working: thats a really nice week.. did you finish the Marathon or drop w 10k to go? I am sure you got some looks when you started those cruise intervals!

Pulled the plug at 20 and dropped. It was tempting to keep going but just not worth the fatigue. In years past I would have finished but trying to be smarter this time around and keep the bigger picture in mind.

I heard a snarky, "someone's starting their kick already!" comment when I took off at mile 2 and all I could do was laugh. Most the people I passed during the first two intervals ended up catching me around mile 14 and then I'm sure scratched their head when I picked it up again at 16.

It was the fabled marathon "long kick" !!

slo-twitch - Don't sweat the 2k's. I wouldn't call being off 3-4 seconds per mile on a windy day a bad workout. Big volume week.

Smoove- Good job with the 5k and 2x2 mi tempo. Good luck with starting your marathon specific block.

Runrincerepeat - Good that your back on track after illness.

Thinkaboutit - Nice progressive tempo closing sub 6.

Piano_Man87 - Welcome back to the thread.

IllinoisRunner - Good luck with your time trial. Have fun out there.

working harder - Three nice workouts for you this week.

Everyone's week is looking good!!

Monday- am-4 miles, pm- 6 miles

Tuesday- lunch run- 4 miles, evening- 1 mile warm up 4 sets of 800/400s in 2:30's for 8s, 73-75sec for 4s, 1 mile cool down.

Wednesday- am-6 pm-6

Thursday- 8 w/ strides

Friday- 6 easy

Saturday-4 easy

sunday- 2.5 mile warm up, Aramco 1/2 marathon- 1:17:58.. The last 3 miles I felt awful, I definitely need to add in some more endurance runs.

M: Speed - mile warm/cool 5 x 5:52 miles with 2 minute rest miles

Tues: 80% - 10 miles - 1:07:21 6:44 average

W: Hills - 5 miles 7% at 9 min. pace

Thurs: EZ - 13.1 miles 1:34:16

Fri: Speed - mile warm/cool 5 x 5:52 miles with 2 minute rest miles

Sat: 80% - 13.1 miles 1:28:47

Sun: Trail - 7.5 miles ~500 gain/technical 59:35 (PR)

Goal: 85 minute 1/2 marathon

Working harder - you really nailed that long run/tempo combo. Knowing the second tempo effort is coming up can be daunting, but those workouts really boost your confidence come marathon race dy.

I thought I could run as fast as 15:50, but it just wasn't happening.

slo-twitch - helluva week! great job hitting the mp/hmp splits. The Friday workout was solid, too, even if you were just off the pace. Certainly understandable with all those miles on your legs. It might be different if I had some truly flat areas to run but I'm happy if I'm within 10 seconds/mile...

Smoove - Nice week. Those "just off" races always feel a little worse when they're just over a barrier like that but, again, a solid run. Most importantly was fighting through the hurt when you were in no-man's land on mile 3.

Runrinserepeat - Good omen indeed. Remind me again what your goal races are?

Thinkaboutit - I know about the unavoidable, unplanned days off. It's about the only thing I know I can count on, having one or more those pop up every week or two. Your tempo ended up almost exactly like mine the other day, but mine was flat, so a touch faster. Still living vicariously through you as your approach your half.

Piano_man87 - Nice week. The MRP run looks pretty solid.

IllinoisRunner - Good luck in the TT today. Hopefully you're not TOO fast and have room for improvement :-) Anyway, excited for your track season. Too bad the crud that everybody had a week ago caught up to us last week :- I always felt the same way about the mile... Full effort the whole way with no room for much pace changes, whereas the 800 was a more manageable sprint-like performance and the 3200 was a more strategic/grind-it-out race... Looking back 25 years I wish I had focused more on the shorter distances, ironically, because I was so much _better_ at the long distances...

pewow - nice quick week. Neat that you can run a 1200 where you are.

working harder - I love seeing the 4 mile tempo coming up again here. As I said, I'm living vicariously through you guys as you put yourselves through road races. I don't think I'll be in any road races until perhaps April so it's fun to see what you guys do with similar workout efforts... I was hoping you would share some of the comments from the marathon as a workout... reading on... LOL @runrincerepeat's "long kick" comment!

Runn3rGirl - great Half! Agree that more endurance will likely help at the end of those, but solid nonetheless. Did your pace drop off or did you just suffer but hang on?

run2death - obviously the 85 minute marathon will be a cinch. nice work. When's the race?

A good start to a disappointing week. Still struggling with finding the time on the weekends for the long runs, mostly due to difficulty in reconciling with my wife over the time I've been spending running. I try to get up at 3 or 4 to get it done but sometimes the candle burns at both ends and it just doesn't work... Probably going to pull back on the ultra-running after March and try to do some shorter stuff to harvest some of this fitness I've been building.

Goal: 50-miler March 3 or 4?

M - 5 easy

T - 11 w/8 mile tempo @(6:33, 6:29, 6:09, 6:08, 6:21*, 6:37*, 6:18, 5:55) *single track trail

W - 7 easy

T - 8 easy

F - 4 easy

S - 9 easy (was supposed to be 20 but...)

S - off (not planned, supposed to be 15-20)

Week: 43

The Tuesday tempo was a great confidence booster. It started off as a steady state run but got quicker and quicker as I went along Miles 5/6 were on the trail and a bit slower but still pretty happy about that one.

Missed the back-to-back long run this week and I took yesterday off, too, so this week I'm going to bulk up on mid-week volume and try to cultivate some leg fatigue heading into the weekend...