Road Racing and Training Thread Ending 9/3/17

Greetings from Maputo Mozambique this week. Had my highest volume ever this week, just shy of 50 miles.

MondAy-3 mile recovery run

Tuesday 9 miles @ 835

Wednesday easy 3 miles

Thursday 6 hill repeats plus warm up and cool down- 6.3 miles

Friday- off, overnight flight

Saturday-9 mile, 4 at MP

Sunday- 19 miles @ 830.

Total, 49 and change.

Another big week coming up, should crack 50 miles for first time. Nap time!

RRR - Give 'em hell in your race tomorrow.

Martalus - Nice week. Keep it up.

Goal: 16:56 5k by December

Next race: 5k on October 2nd

M: 9 w/ 2x5x10" hill sprints. Felt Saturday's race in my legs still.

T: 5 w/ 12 min cruise running. Was going to go 9 miles, but R foot is sore. I've noticed that I've started to get foot/calf niggles when wearing flats & spikes, never had this problem before. strength after (med ball throw, power snatch, front squat, circuit (pull up, lunge, push up, twist), rows, planks)

W: 50 min cycling

Th: 6 w/ 2x5x10" hill sprints, R calf is loosening up so hopefully R foot will start feeling better. Dropping mileage back until it starts feeling better though. Started doing an ankle and foot routine.

F: 6 w/ 30 min hill fartlek, strength after (Jumping, squat jump w/ rock, lunges w/ rock, chops w/ rock, circuit (1 leg squat, 1 arm rock press, plank).

S: travel

S: Going to run with an old friend who ran a 14:5x 5k a year or two ago. Hoping I can keep up.

Total - 26 + today

Forgot my gym pass on Friday so I couldn't go during lunch today. Instead made it work in the back yard tonight with a rock I found.

Pewow - nice week! I will def give it hell. (Last one to sub 17 is a rotten egg!)

Martalus - Nice work...get that 50 next week...it will boost your confidence. You must go to the start knowing that you are "built" on something.

Pewow - Good week. Is that 16:56 a PR you are trying to beat?

RRR - Good week, and I like your race plan. A strong runner finishes fast. Go get 'em!

Coming off of the half marathon, my legs have been explosive. Thought I might be tired or sore, but it is just the opposite. So glad this is happening. The weather has been pretty good, so that is helping, too. Good weather = faster running/faster finishes = better muscular adaptation/development...and more confidence.

M: 10 at 7:06 overall pace...pace felt good

T: 10.5 at 7:06 overall...hilly route...ran in the rain...felt strong

W: 10.5 at 6:52 overall...hilly route....felt very strong, finishing 6:49, 6:34, 6:42, 6:42, 6:24, 3:11

T: 6.5 at 6:59 overall

F: 15.13 in 1:45:11 (6:57 overall pace)...good weather and went hog wild, finishing 6:57, 6:59,, 6:56, 6:46, 6:32, 6:37, 6:24, 6:22

Sat.: 11 at 7:03 overall...rain in the rain...finished fast

Still trying to decide if I should race again (or a couple of times) between now and the Richmond Marathon (Nov. 11).

Have a great week, everyone! Hope you are getting some cooler weather.

Forgot the tally...

63 miles for the week...

Some solid weeks given everyone seems to be either coming off of, or getting ready to, race.

Down week for me, semi-intentionally. I've been talking about how the grind of the heat and humidity has been getting to me and how I knew I needed a break. Well, work got a little crazy this week and my sleep started to suffer too, so it was just time for a back down week. Might have to travel to D.C. this week, so I may have another down week coming up. Not a big deal as I've got a pretty solid base going.

Going to break 16:00 in two weeks.

M - got stuck at work, off

Tu -

400 (:74)/200(:32)/200(:32); 3:00 rest

800/(2:28)200(:32)/200(:32); 3:00 rest

1200(3:44)/200(:32)/200(:32); 3:00 rest

1600(5:00)

1 minute rest befor each 200

W - 6 easy

Th - 6 easy

F - off; decided to drink beers instead of running

Sa - 11 easy

Su - 10 easy

Workout on Tuesday was a little goofy, but I wanted some company on the track so I did what one of our local groups was doing. It's actually not a terrible late season style vo2max maintenance/sharpening workout, although I think it would have been better for that purpose if the rest after the first set was a little shorter. The workout actually trashed my legs a little for the rest of the week. 45 year old legs and 200s in :31-:33 just don't mesh that well I guess.

OR - weather here is breaking hard Tuesday night 49 is the low forecast. But for Monday race looks like 66-67 and humid for the gun :(

Smoove - that Friday workout is my favorite, I did the same. Hope you are feeling rested for the sub 16 push!

Happy with my week.

Male 32, next race Oct. 15 half marathon

Mon 7

Tue off

Wed 11.5. 2m w/u, 4x1.5m average mile pace were 6:49,6:40; 6:44,6:45; 6:42,6:48;. 6:41,6:35

Thur 7

Fri off

Sat 4

Sun 10k race w/1m warm up and cool down. 40:57. Splits were 6:37, 6:33, 6:24, 6:23, 6:31, 6:19 and 5:56 for the end.

Overall was really thrilled with this week. Still wasn't feeling good but didn't want it to stop me. Wednesday was supposed to be 3 sets but decided to do another cause I didn't think I'd run this race today. Happy with my result for today. Was pouring all morning til the start and windy but course was relatively flat. Really focused on starting out slow and picking it up. Getting better at that strategy. Have a great week guys

R4Fun - Nice result. You ran that race well--congrats!

Hi,

Not much to report for me. As I hurt my left calf Thursday last week, I am still feeling something when trying to run. Interesting enough, it doesn't hurt when jumping, cycling or walking. It's just "there" when I try to run during the landing.

Anyway, went swimming and cycling everyday plus a little strength training. Not too worried until now as I had some solid months of uninterrupted training.

Will comment tomorrow as I am typing from my phone.

Philip

I'll try and comment later as I'm posting from phone with a beer.

M- am 5 easy, pm 5 easy

T- am 10 moderate, pm 5 easy

W- am 10 w/ 4 tempo, pm 8 easy

T - am 7.5 trail w/ 2k vert, pm 7 easy

F- 7.5 easy, pm 5 easy

S- am 25 trail w/ 6k vert, pm 5 easy

S - am 15 easy, pm 5-10 easy (still yet to run)

Total 115-120

Pretty solid week overall so far and I'm actually feeling good so I think I'm finally maybe ready for this race. Nothing to write home about during the week. Wednesday tempo was a struggle and nothing impressive but after a big week last week I didn't expect to set anything on fire.

Tough weekend as we had some big humidity roll back in along with more 105+ degree temps. It scorched me by 25 miles Saturday so I called it good, 5 miles short of my planned 30. Sunday morning wasn't fast but I was able to get out and move really well considering Saturday's load, a really good sign. Still a few miles to run tonight and then it's all downhill from here.

Will post comments later...also posting from phone at a church potluck.

Bit of a lower volume week as planned...didn't want to push my luck after going higher for the past three.

M - 7+strides/4

T - 8.5

W - 9.2 w/5 quick in middle (33:02), 4 strides in last mile/4 in PM

Th - 7/4

F - 8 w/miles 3, 5, and 7 alternating 20 sec. fast, 40 sec. easy

S - 11.25 w/6.2 quick in middle (39:27), 2 easy to end with 4 strides in last mile/3 in PM

S - 5

70ish

RRR-good luck in the race, also increased recovery intake by 4, not 2 on Friday, felt it Saturday morning.

Martalus- great job this week.

Outside- great work, keep it up.

Pewow - good luck with the speedster you're running with today.

I read "Kings of the Road" this week got the mileage bug from reading about Rodgers, Shorter, and Salazar during the running boom.

M: AM 12.2, 7:02/mile, PM 6.1, 6:36/mile

T: AM 3.4up+10x1000yd w/1min rest+2.2down, PM 6.1, 6:45/mile

Splits: 2:49,2:49,2:49,2:51,2:51,2:52,2:54,2:52,2:52,2:44

Comments: Ran on dirt track in Seattle, didn't realize it was 400yds, not 400m until afterwards. Still pretty pleased with the times.

W: AM 11.7, 7:02/mile, PM 6.3, 7:13/mile

T: AM 12, 7:16/mile, PM 6.1, 6:47/mile

F: AM 1up+13mile Steady State (1:13:18,5:38/mile)+1.1down PM 6, 7:42/mile

S: 6.3, 6:54/mile

S: 17.2, 7:20/mile

Week Total: 117 miles

Bird- that is my limit tonight 4 (being a race night)

Also king of the roads is a great read.. i was resding it this weekend as well. Have you read "marathon man" by Rodgers?

Alright, now for some comments.

RRR - nice workouts this week - solid combination of strength/VO2 work. Good luck with that 10k tomorrow.

Smoove - nice combo workout - way to keep the speed up. Hoping you crush it in that 5k.

Martalus - good on you for increasing the volume. Usually it takes a few weeks for you to adapt, so keep plugging away at it.

R4F - solid Wednesday workout.

WH - awesome volume.

Overall a solid week for me with a couple faster efforts - Wednesday's run was great - felt really strong. Might have run a little hard the last mile or so on Saturday, but overall pleased with it. Strides on Friday felt good as well.

Two more weeks of base training, then starting some more quality workouts on the 18th. Less than 4 weeks until the first Stumptown race!

Laughlin - nice week as well! Thanks for the kind words..36 or bust here!

Working - lots of good volume and vert. When is the race?

Runrincerepeat wrote:

Bird- that is my limit tonight 4 (being a race night)

Also king of the roads is a great read.. i was resding it this weekend as well. Have you read "marathon man" by Rodgers?

I have not read "marathon man" will have to pick up a copy if you think its worth a read.

I have read Marathon Man--love it...very interesting, and truly inspiring.

I enjoyed it more than kings if the road. He also documented his training which was incredible the amounts of volume and the times he ran without that many "workouts" outside of racing.

Was one book that got me motivated to get back to training after 13 years off.