Road Racing and Training Thread week ending 1-21-17

looking strong RunRince

Also shout out to Runners Fix- hope you are living large and in charge

Training:

M, 35, 6'2", 155

Goal race- NYC Half March 19, 1:13:xx. Possible 10k March 5

M- 6.5/4.5

T- 9

*W- (12) 2x1600, 2x1200, 2x1k. (5:10, 5:16, 3:53, 3:57, 3:14, 3:18). on the road. Light headwind on even reps. jog recoveries- 4' after 1600s, 3' after 1200s, 2:30 btwn 1ks

Th- 14 med. 6:56

F- 8.5

S- 6.5 with strides

*Su- (13) 4x2 mile, 90"recovery (basically walking recoveries) (11:09, 11:06, 11:14, 11:04)

73

Great week runrincerepeat. Lots of volume, looking good for your upcoming races.

Upcoming "races" - Two 800 or 1 mile time trials in February

M: 1.5 mi, So icy out I decided it wasn't safe to run. Had 800s planned.

T: strength

W: 5

Th: 4 w/ 4x50m sprint

F: 5.5 w/ 1200m race. 3:19.6 (67, 70, 62) ~6/12th place

S: planned cross training but no snow for skiing and too icy to bike.

Su: 8 w/ 5 min tempo, 6x10" hill sprints, 5 min tempo

Total - 24

Didn't get in as much volume as I wanted this week running but maybe I was a bit fresher for my race on Friday because of it.

SLO- those 2mile repeats are strong. I hope to be there someday.. what will you max your long run before the half?

and yeah I feel strong. I think I can kill my turkey trot 5k time during that 8k

Pewow- how did the race feel?

Sucks about the weather was the opposite here it got warm and perfect for running. Highs in 50s

Monday- 6 miles

Tuesday- 6 miles

Wednesday- 8 miles w/ 2 minute pick ups, pm 8 miles with strides

Thursday- 6 miles

Friday- am- 6 miles, pm- 6 miles

saturday- 5 miles easy

Sunday- 3 m half 1:17:07, ran more conservative than last week, I ran stronger and won, the wind was brutal though!!

Looks like everyone had a very strong week.

I had a mixed week. String workouts, but started feeling the cumulative effect of the steadily increasing volume. Also, my old ass has developed a knee issue and there is some chance it's arthritis. 10 weeks until my taper though, so I will work and push through it.

Fall back week for me. 60 miles total:

M - 6 easy

Tu - 5 x 1200 @ 3:46.2 average with 3:00-3:10 rest

W - 6 easy

Th - 11 easy

F - 6 easy

Sa - 2 up; 5 x 1 mile at tempo (5:23, 5:23, 5:24, 5:27, 5:25 w/:60, :60, :75, :75 rest; 8 mi easy - 15 total

Su - 6 easy

60 total. Up to 85 next week with first 20 miler. May also try to line up a cortisone shot just before my ski trip in two weeks.

You probably need a coach.

Runn3rgirl wrote:

Monday- 6 miles

Tuesday- 6 miles

Wednesday- 8 miles w/ 2 minute pick ups, pm 8 miles with strides

Thursday- 6 miles

Friday- am- 6 miles, pm- 6 miles

saturday- 5 miles easy

Sunday- 3 m half 1:17:07, ran more conservative than last week, I ran stronger and won, the wind was brutal though!!

Very strong half... ! How was your first half last half split like?

I'm curious too. Nice drop of :50+ in just one eek, especially with a full effort last weekend.

struggled a bit because of the wind, I am not a good wind runner!

5k split- 17:55, 10k-36:06, 15k-54:25, finish 1:17:07, I was never over 6 min mile pace, so I was pretty pleased with that. I am getting stronger towards the end. I just need more endurance runs. :)

My prob is speed. I was curious how your split looked. The half mArathon I am running has a very large rise In the last 5k of the top 20 times last year there was no negative splits and none really even close. Not an optimal course for a fast time.

Which half marathon are you running? I think you can still negative split, you just have to go out much slower. It's not always easy, I still can't start out too slow because I am too impatient. :)

You said your problem is speed, if you have an area where you can run 10-12 300-400 hill reps it will help your speed and endurance relatively quickly. 2 years ago I struggled to break 1:20, and I think the hills helped me break through to better performances in all distances.

M: 6

T (first day of official practice): 6

W: 6

Th: 3200m time trial in flats- 10:27. My coach just wanted to see where we were at so he could determine our workout paces. Was running by myself after 800m. Went through 1600m in 5:08 and struggled in the second half.

F: 6

Sat: 12

Sun: 7

Total: 49

My coach ended up changing our time trial from 1600m to 3200m so he could better determine our vo2max paces for workouts starting next week. Hoping that I'll improve once we start doing workouts and can maybe break 10 by the end of indoors.

Runrincerepeat wrote:

SLO- those 2mile repeats are strong. I hope to be there someday.. what will you max your long run before the half?

and yeah I feel strong. I think I can kill my turkey trot 5k time during that 8k

i will probably top out with a few 18 mile runs.

I was thinking 15-16 will be max for me. But I am going to stretch a couple of my evening 8milers to 11

Wow, some great weeks!

Runrincerepeat - nice volume! I wish I was knocking on 90s right now

Slo - those 2 miles are sick

Pewow - I'm so glad I don't have to worry about ice on a run. Good job playign it smart. How was the race?

runnergirl - Boom! Awesome race

Smoove - take care of that knee. I had actually had a knee issue this week as well.

M - am 4, pm 3

T - am 3, pm 10 w/ 5x15' hill sprints *

W - 4 mod

T - am 5 progression (1 wu, 6:20, 6:10, 5:55, 5:40), pm 3

F - 11

s - 8 mod (slight progression)

S - 20 mod

Total 71

Tuesday - I was running with a dog the first half and ended up getting tripped, taking a dive on the sidewalk, and banging my knee when I went down. It hurt but I was able to finish my run and get in the hills. The following morning it really hurt and I just had to manage the next couple days the best I could. Definitely cost me a workout and about 15 miles of volume. Good news is it's nothing major and after Friday it was feeling pretty ok.

Sunday long I just ran by feel without pushing it much, probably around 80-85% effort. Ended up running the middle 17 right around 6:35 with some hills thrown in. Definitely starting to feel pretty strong on the long stuff now but lots of work still left to do.

Down week this week for a ski trip.

Runn3rgirl wrote:

You said your problem is speed, if you have an area where you can run 10-12 300-400 hill reps it will help your speed and endurance relatively quickly. 2 years ago I struggled to break 1:20, and I think the hills helped me break through to better performances in all distances.

Yeah I have been doing some hilly runs ( i live in the Ozarks) but more what I call hill surges in the middle of easier runs. I actually found some perfect short hills that I am going to do repeats on.

I am looking forward to that 8k so I can have a recent race to judge training paces on, as I feel much more fit than the turkey trot and have gotten much leaner. I may taper a bit for it so I can be semi fresh.

Where are you skiing?

I am going to be dealing with missing a few days for a family ski trip in a couple of weeks. I am going to Steamboat. I guess I could get on a treadmill, but with three kids in tow, it just doesn't seem all that viable, especially since I suffer from pretty bad altitude sickness despite being fairly fit. I am just going to write off the 3-5 days to cross training and consider myself refreshed when I get back.