Road Racing and Training Thread- Week Ending July 23, 2017

training- goal marathon October 8, sub 2:35

M- 6.5/4.5

T- 10

*W- AM- failed workout- 3x2k (6:41, 6:46, 6:55... hot, humid and not recovered) PM-4.5

Th- 15@7:13 pace, very hot and pretty hilly

F- 9/4.5

S- 8

*Su- AM- 10k tempo 34:47 (5:36 pace) PM- 5

85 miles for the week

it was a good week to back off. way too hot and humid all week. would not have been able to do a quality long run

Today's tempo was, given the conditions (72F with dew point of 70), slight redemption after the Wednesday "workout"/debacle. I just really wasn't sleeping enough and definitely wasn't recovered from last Sunday's long run workout. I turned 36 this week, so sort of need to respect the aging process i guess

It's game on these next four weeks. I have a big workout planned for Wednesday and am ready to hit the core part of this marathon build.

slo-twitch - thanks for the advice. I've been pretty much doing everything I can think of - foam rolling, icing, ankle strength/mobility, balance exercises, hips, core. I feel like it's getting slightly better.

The pain really isn't that bad (although it wasn't bad to begin with), and it seems to have gotten a little better since Thursday. The swelling, although it's not terribly bad, doesn't seem to have gone down at all. It's also hard to pinpoint where the pain is coming from - it's been in the heel, ball of the foot, and also just generally along the outer edge. Also sometimes as tightness in the calf. I feel like I can almost run on it, I just don't know right now. How did you loosen up the calf? Just foam rolling, or something else?

Sorry to be all "poor me" - I'm really just looking for answers when in reality the best thing to do is probably just to rest it.

Bird - what are your racing plans for this buildup?

Darko - someone mentioned this before, but what is your background? Did you run at the NCAA level, or were you one of the late bloomers?

Smoove - I honestly am not educated enough to give an opinion about masters running and T levels, but I feel like it's definitely possible if there aren't really any drug tests. Also, I wonder how long it'll be until we see this kind of thing happening with collegians?

Jeremy - sorry to hear about the injury. Frustrating for sure, but each day is one day closer to you being able to run again!

Not much of a week to report - tested the right leg on Monday/Tuesday, ran normal volume Thursday, then foot started hurting Thursday at work, and decided to rest after Thursday PM run when the (albeit small) ache wasn't going away.

Hope everyone has a good week!

Also, slo - that 10k tempo is solid. Seems like you had a decent workout after a failed one Wednesday. Keep up the good work.

6 miles at tempo solo is tough stuff. Nice work.

So-so week for me. Assuming I go 10 this afternoon, I put up another 60 mile week, which is good, but looks like I'm only getting one quality day in.

M - 11 easy

T - 6 easy

W - 4 x 1200 at 3:43.6 avg w/3:00-3:10 rest

Th - 6 easy

F - 13 easy

Sa - 7 easy

Su - TBD - likely an easy 10, but possible some tempo miles mixed in

One bad thing about keeping detailed training logs is that I can see that 2 years ago I did a 1200s workout, but it was much, much better - 6 x 1200 with a 3:40-3:41 average. That was right in true middle of my second phase of my marathon build, whereas now I'm coming off of marathon recovery, but still - getting older sucks.

Very nice week slo, looking nice for October.

Decent week for me. Still building back post injury. Was going to bump the mileage up to 50-55 but took a day of instead. The heat and humidity has been pretty oppressive. I got really overheated once overseas (had to have 4bags of IV fluid) an since haven't been the best hot weather runner. Also tired some from work, just tired overall.

Mon am 4.5 easy

Tues am 11.5

Wed am 6m progression from (8:30-620) slightly hungover

Thur am 8 w some Fartlek. 7:15 average

Fri took the day off

Sat am 10. Felt good starting rolling out some 6:30 ish miles in the middle and got dehydrated. Death march feeling at end.

Sun 6am super easy.

46 miles total. Going to hit then intensity pretty hard next week if I can. Slack off the week after and run a 5k on August 5th.

Hope everyone is well.

Also 65-70 miles on the single speed per week.

Laughlin- I forgot- the other thing that helped me a lot when I had a bone bruise (stress reaction) in my ankle was compression socks. CEP or you could just go find some old school medical style ones. The physical therapist told me that was the only thing that could pull that stuff out of there

The best of health to those who are injured--get well soon, guys.

Slo - another great week for you. That is nice work, especially in summer. Indeed, the prospects look great for you for October--you diva! :-)

Smoove - your week was fine. Take care of the knee, and 2-3 seconds off of two years ago is not much better. Better, yes, but not much better.

All the best to everyone, as we all slug it out together...in different places, but we face the summer heat together.

My week...

M: 11.5 at 7:30 overall...tough, grind-it-out run in the heat

T: 7 at the track...hot/humid, but felt better...6:53.7 overall pace, 6:28 last mile

W: 12.5 at 7:10 overall...felt good and in control

T: 7 at the track in the evening (heat index of 100)...felt surprisingly good and in control (6:46.8 overall)...7:21, 6:57, 6:48, 6:44, 6:38, 6:33, 6:22

F: 8.5 at 7:09 overall...hot/humid, but pace felt fairly easy

Sat: 10 at 7:19 overall...tough run...hills/heat kicked my can

56 miles

Might do a 10k on Aug. 5th. An evening race that I ran in 2015. Will see how I feel. Thinking about doing a half in late Aug. or earlier Sept. to get ready for Richmond. Weather is still a challenge then, though.

Have a great week, everyone!

Male, 28

PRs (recent): 5000m 16:10

Goal: Sub 16 5k, sub 1:16 HM (in the fall?)

Mixed feelings about my week. Quite disappointed with my 5k on Monday night. Decided to up my mileage this week try to run out of my funk. Got in a lot of doubles but not as many 10+ mile runs as I would have liked. The hill sprints on uneven grass and dirt aggrevated my calf/achilles, so I decided to cut my long run short today. Was hoping for 15 miles today, but I'll take 36 hours off and see if I feel up for a longish effort tomorrow night after work. Overall still a solid week all things considered.

M - 4/5.5 - Evening 5k race. First two miles in 10:17 then jogged in last mile. Final time around 16:40

T - 8/6

W - 10.5

Th - 6/6 - 10 hill sprints + all out 400m (65)

F - 8

Sa - 6/5.5

S - 6.5

Total: 72

Slo-twitch, happy birthday! Welcome all the posters. Will comment on later!

That is a good, solid week, paleale. Hope your calf/achilles feels better.

Slo- thanks man! Great training week considering the nasty conditions, and lol@ a 34 minute 10k being a tempo hahah You're going to nail that 2:35!

Smoove: great consistency, and the times weren't that off, maybe you took this workout more easy than you did 2 years ago?

Jeremy&laughlin: hope the injuries heal quickly :(

rrr- spankin week, good to see you injury free and racing soon, looking forward to that 5k!

Pale ale- solid week man, that beastly sub 16 is yours, with your training it's only a matter of time!

OR- looking strong, quality volume! What time are you looking to hit in that 10k should you race it?

Building base, so not much of an exciting week here

M: 30 min easy

T- 30 min easy w/strides

W-rest

Th- 40 min easy w/strides

F- 30 min easy

S- 40 min easy w/strides

S-rest

Total: 20 miles

Good luck to everyone with training, racing and recovery!

I tend to avoid making time preditions, as I fear being a flop. I have not raced many 10Ks. I think I have raced five, total. There are not many around here, and I find it a tough/tricky distance. Of the five, I was coming off of injury in at least three (and two were quite hilly, too), and my PR, in 2015, was run in very hot/humid conditions, at the same race I might run again on Aug. 5th. Ran 39:23 there in 2015, and I think I was sixth overall.

I am also recalling one the the five being in heavy rain. So, things have not been good for me in the 10k. Anyway, I would think 38:30-38:40 would seem a good result for me now, considering the summer weather.

Thanks for asking and all the best to you...

I enjoy the 10k distance because you are able to find a sort of a groove unlike a 5k , and not overly taxing like a half. Last one i ran I evenly split the first five miles and just tried to white knuckle the last mile.

Interesting, RRR...I would love to find a groove in a 10k, and some good conditions would be nice, too. In that 2015 race, I went out with a 6:03 first mile, with the lead group in sight. Went around 6:10 in the next two and lower 6:20s in the fourth. The last two miles were pure torture, as the heat got to me. Wanted to stop, but made it to the line. Was happy to get the PR. Will never forget how bad I felt in those last two miles.

Out of curiosity, what was your 5k pr when you rolled through that halfway point sub-19 to 19 flat?

It was 18:57, run in a hilly 5k.

Yeah...it was the heat that definitely got to you in that 10k then.

DSP .. always spitting fire! That's what happened to me in the half. I split a 36:40 10k in the middle. After having a 36:11 PR

Yeah...I was too aggressive in the first half, but I was enticed by the mostly flat route and lower elevation of the away-from-home course. That is why I have said that, for me, the 10k distance is tricky. My body seems to have 5k or half marathon "gears," and only no man's land between the two.