Road racing and training thread ending 3-18-17

34 male half marathon in 23 days

Sun 7 w 2x1.5miles at tempo (actually faster I think didnt time it but felt fast)

Mon 8

Tuesday 4up 3x2m 12:06 (6:07 5:59) 11:40(5:50 5:50 ) 11:45 (5:51 5:54) on roads hardest was first one. 1mile down 11total

Wed off tired and left leg was sore

Thu 4-5 left leg stiff

Friday 6lunch w3miles at tempo pm 2mile drunk jog home from bar

Saturday 10

54 total

Wanted to go more like 63 but took wed off. Leg feels a lot better now. Very happy w the intensity though. I did what I was supposed to hard on hard days easy easy on easy days

I'm feeling very strong and confident about the race. Doing upper body weights 2x week for last 5 weeks has really helped. Did a strong 12miler this morning and felt freaking great.

13 days I meant

Great week you two!!!

Age-26 goal- sub 34 10k

Sunday- 18 mile long run

Monday-6 miles

Tuesday- lunch run-4 bridge workout- 8

Wednesday - am 6 pm-7

Thursday- 3.5 mile warm up 5min, 4, 3, 2,1 with one min recovery jog 5x300s in 52-53sec, 3.5 mile cool down

Friday- 6

Saturday 5

Today's race I ran 1:18:08 in the st Paddys day half in sugarland. My legs were tired from the start. I was 3rd over all female. I finished 20 seconds behind the race winner at the rodeo 10k but she was 3 min ahead of me today, and the girl at edinburg was 2 minutes ahead of me today. I can't seem to put together a good half. Plan to scale back a bit this week and let my legs recover.

Smoove - cannot wait to see you romp in Boston. Another super strong week.

Runnergirl- you have been racing hard! Maybe a scale back week or two is the right medicine. I would love to break 34 in the 10k as well. Maybe this fall I can break 35 and get a good start

Great weeks by you guys.

RRR - I like the 2 drunken miles. Kind of like the ultra version of the Beer Mile :).

Smoove - your fitness is looking good. It's been very cool to follow your progression.

RG - 1:18 is fast, even if you don't think it's your true potential. Nice work!

Week 3 of rehab/rebuild for me after a nearly 10-month layoff. Nothing but easy miles. Each day included some weights and light stretching.

M - 5

T - 6

W - 5

T - 6

F - 5

S - 8

S - off

35m

This week, I decided that despite my utter lack of fitness, I'm going to head to Boston. It'll be a jog/walk event at the back of the field for me. This might (hopefully) be the only time I'll ever be open to doing a race like that - i.e., taking it all in and not just being focused on the race performance. I'll get back into shape to race the event next year. Despite all of the over-commercialization of Boston in the past decade or so, it's still a great race and probably my favorite. That righthand turn onto Hereford gives me chills every time. Hence my profile name :).

Mon: 10 in 68:36

Tues: 14 in 1:41:40 with 1,500 gain

Wed: AM: 10 in 67:38 PM: 5 in 28:30 on Treadmill with 1% incline

Thur: AM: 10 in 67:54 PM: 10 in 63:50 on Treadmill with 1% incline

Fri: ~11.5 in 1:53:41 with ~2,300 gain on super technical trail

Sat: ~11.5 in 1:48:55 (see above)

Sun: ~11.5 in 1:46:31 (see above)

~94 miles with ~8,400 feet in gain

Solid week. Wanted to be at 100 miles, but pretty happy with the elevation gain.

Just found out about a kickass 50K in NM that climbs from Alamogordo to the National Solar Observatory then to Cloudcroft. Unfortunately, it's two weeks after my 24-hour run. If I do well at Crown King, I may ditch the 24-hour race and go for another 50K.

I forgot to mention you had an awesome 3x2mile workout. How'd the drunk cool down feel? lol

Runn3rgirl wrote:

I forgot to mention you had an awesome 3x2mile workout. How'd the drunk cool down feel? lol

Haha well I hit on the gal at the patio and st paddys day bar I was at and got soundly rejected... so I ran it off!

Awh what a bummer! How did she reject you? You shoulda pinched her ^_^

M- 4 easy

T- 6 easy

W- 7 miles 2 warmup 3 tempo ( aroun 6:10? rum on a very uncalibrated treadmill) 2 cool down

T- 4 easy

F- 5 w/ strides

S- off

S- 15 miles HM 1:19:08

41 mile week.

Great run at NYC half. Ended up being a nice day. 34 and sunny with some wind. In your face at times (mile 8 was brutal) but tailwind for final 4-5 miles. Overall just felt great. Took first off day in two months+ on Saturday and felt rested. Started very controlled. Ended up able to pick it up progressively all the way to the finish. 5K splits 19:09-18:56-18:45-18:22 final 1.1K or whatever in 3:56. Definitely had a sub 1:19 today in me but otherwise just totally psyched. Originally targeted 1:21 at beginning of cycle but sub-1:20 was the goal this morning so couldn't be much happier.

Time to adjust Boston goal. Shooting now for sub-2:50. Targeting 65 this weak as pre-taper peak week.

Runrince, great week. Your on pace for a great half as well. Keep it up.

Smoove let's hope we get a weather day like today next month. Tailwinds are just the best :).

Runn3rgrl agree with the rest here. Hope you can get in some recovery time. You're building a ton of strength though, with a good taper you're gonna fly.

THINK - aweeeeeesome bro!! I knew you would crack 1:20 no problemo... ha maybe I can do the same now. You will do really well in Boston. Congrats my man

Been lurking the last couple weeks. Figured I'd start posting.

17 yo, male. PRs: 4:42, 10:19, 17:04

M- 3 easy before practice. 2 miles @6:20. 15 minutes of "Blood and Guts". 2 mile cool down. 9.5 total

T- 1 mile warm-up. 8 mile progression on grass 6:40>5:50 (6:15 avg.) 9 total

W- Off

T- 3.5 warm up. 8x400 90s rest, (68-70) very windy. 2 cool down. 7.5 total

F- 7 easy (7:15)

S- 9.5 easy (7:06)

S- Might do an easy 4 later.

42- 46 miles

"Blood and Guts" is a workout where you sprint 100m across the infield then do 10-15 pushups/sit ups and keep repeating until finished.

The progression run was probably my best tempo(ish) run all winter, just felt smooth and relaxed.

400s were a bit rough. I was still a little tired from the 8 miler, and 20mph winds down the home stretch sure didn't help.

Overall very happy with my week. Getting pumped for the first meet (March 31st). Hope you all had good weeks as well!

Thinkaboutit- good run. I think you can go under 2:50 at Boston.

Smoove- some brisk mile repeats

Runner3girl- good race. i don't really remember your training, but maybe some long tempos or fast finish long runs for the half training. that 10k a few weeks ago was really strong

Run Rince- looks like some solid tempo work. looks like a tough course for your half marathon

Run2death- what can i say, you are hardcore my friend

Hereford- I'm happy to see you healthy and building back the training. man just don't get injured running Boston.

Race recap:

My race at NYC Half today was solid, but not amazing. My goal was to run 1:13 and i ran 1:13:46. but I didn't feel great...I've had a stomach flu the past three days. I was definitely feeling better today than yesterday though (when i could not have done the race). But there were definitely some very rough patches and it felt harder than it should from the beginning. Today made me realize that I think I can go 1:12-high on a good day.

5k splits were like 17:35, 17:35, 17:29, 17:15

Mile splits were a bit all over the map with the hills and wind

The "AA" corral was kind of a joke. I have no idea how a lot of slower runners got into this corral right behind the elites and pushed their way to the front near the starting line. So the first mile was slow, like 5:52. Lots of dodging and some climbing up Cat Hill at the start of the race. The first 2.5 miles were into the wind.

Just after 5k you hit the hills. I ran this section perhaps a bit too hard because afterwards i was really struggling from 10-15k (which "should" be the fastest section of the course). Part of this was just wind (mile 8 was downhill, yet i only managed a 5:44... the slowest mile other than the 1st). Then the tailwind down the west side highway carried me in... those miles were low 5:30s. slowed slightly the final km through the tunnel and up the overpass.

It was as hard as I could run it today, but I'll try to do better at the Brooklyn Half or the NJ Half. For now I will be continuing the past several weeks' transition to "speed" and focusing on sub 16 at the BAA 5k next month

nice job to those that raced this week! runn3rgirl, thinkaboutit!!!! and slow-twitch. Just got home and will have to peruse the thread some more later.

30y/o male, goal = sub 2:50 at Boston

M - 11.25 + 6x10 sec hill sprints. Was going to double but couldn't get up early after spring forward :(

Tu - 15mi MLR

W - 11 including 2-3-4-4-3-2 minutes on with 1 minute honest recoveries. Not sure what the paces were, started somewhere around 5:40 and worked down to around 5:20?

Th - am: 7mi, pm 7mi

F - am: 6mi, pm. 6.25mi + 6x10 sec hill sprints

Sa - 20 including 5-4-3 miles with 4 minute recoveries @ 85%MP. Started at MP and getting progressively faster (6:25, 6:14, 6:07 average for the respective reps). Felt good and relatively relaxed. Best gauge of where I may be at so far. If I had a full build up I probably would have liked to have gone 5-4-3-2-1 but didn't want to risk it. Overall average for the 20 was 6:36 so not too far off of what I want to race at. I think this gave me confidence to start out at 6:25's for the first half or so and see what happens from there.

Su - 7 easy

90 miles for the week. Hope to maintain this for 2 more weeks then a 2 week taper. Have an 8K that I'd like to actually race next Saturday so I'll try to keep most of the runs easier this week. Haven't decided yet whether or not I'm going to do a midweek workout but I think I'm going to go long on Wednesday and use the race as my "workout day".

slo-twitch - thanks man. Boston will be fairly easy. I'm going to walk/jog this thing in like 5.5-6hrs. Should be fine. (Famous last words! :)).

Slo- good race and another killer week! I hope to be sub 1:15 in a couple years. That's the long term goal

I am glad this thread has grown and been such a positive/helpful oasis in a sometimes very negative forum.

I watched the NYC half this weekend. It go me fired up for this coming week's training. Last week was solid, making slow progress, but gains each week are nice to see. Nice work everyone else.

Male, 29, goal: 2:15 Marathon

M- AM 10.5 in 1:13:23, PM 6.4 in 41:24, 17 total

T - 12x1000m with 1:25 rest. Was aiming for 3:07-2:58/km. Splits: 3:06, 3:05, 3:02, 3:03, 3:03, 3:04, 3:01, 3:02, 3:01, 3:02, 2:58, 2:51

My training partner tried to shake me on number 11, so I returned the favor on number 12. I was surprised by this workout. Overall faster average pace than last week's 6x1600m but heart rate actually averaged lower over the course of the workout. Afternoon easy run for 17 miles for the day.

W - AM 13 in 1:34, PM 4 in 30:24

T - Broken Tempo, 1x15min w/3min rest, 2x10min w/2min rest, 3x5min w/1:15 rest, Total 9.1 miles@5:29/mile, AveHR: 170BPM . I was toast by the end of this. Ran it on a hilly out and back course.

F - 12 miles in 1:34:09, PM 5 miles in 36:16. Super tired from yesterday, plus if you are from last Saturday's 22miles straight through to today the 7 day total is 118 miles. Maybe my second highest 7 day total ever, by accident.

S - 18 miles, 2:03:24, 6:51/mile

S - Rest day, off.

Total: 103 miles in 6 days, last 4 weeks average to 99.6 miles per week. Feeling good.

BirdWatcher502 wrote:

F - 12 miles in 1:34:09, PM 5 miles in 36:16. Super tired from yesterday, plus if you are from last Saturday's 22miles straight through to today the 7 day total is 118 miles. Maybe my second highest 7 day total ever, by accident.

What I meant was if you add the seven day total from Saturday to this Friday is was 118 miles.

Slaying it bird watcher. Do you have a marathon picked out yet?