Road Racing & Training Thread Week Ending 09/10/2017

peeps-looks like you had some good running plus some diverse training this week to keep things interesting!

This week, I hit two milestones, first 20 miler, and first week over 50 miles after 49 and change last week.

Monday 4 mile recovery run

Tuesday 10 miles at 820 pace

Wed 5 easy miles

Thursday 6 mile tempo run with middle 4.5 miles at 7 flat pace.

Friday off

Saturday 10 miles at 825 pace

Sunday 20 miles at 835 pace

Total 55 miles

I am looking forward to this next week which is a step down week! Also still on vacation in Mozambique. Goal race is frankfurt marathon on 10/29. It s my first marathon, but 320 is looking possible, maybe better in the cool weather and a nice taper! The next few weeks I will hone in on a race pace, have been conservatively slow so far, so looking forward to tapering and seeing what I can do. All these 8 plus min. Miles don't give me much pleasure!

Impressive to get in the 20 miler while on vacation, Martalus.

Pewow - down weeks are often blessings in disguise.

Mediocre week for me.

M - 9 easy

Tu - 3 x 2400 at tempo pace (5:24 average) with :90 rest

W - 6 easy

Th - 13 in our nation's capitol

F - 6 easy

Sa - 10 easy

Su - off

Taking today off in an effort to give my legs some pop heading into mt 5k on Saturday. Decided to shift my mindset some on workouts and make sure if I only get in one workout per week for the next couple of months, that it is a tempo run.

Was pleasantly surprised with how in control the tempo workout was given the dead legs I've had lately.

Thursday's run was awesome. Hit the White House, Washington and Lincoln Memorials, reflecting pool, the Capitol, the outer gates of Arlington, etc. meant to go -0, but got a little turned around and it was nice to get my long run in early, especially with Irma bearing down on us (although that threat is seeming less and less serious - winds now expected to top out in the low 60s for me and just for a couple of hours, with 40s and 50s expected for extended periods).

pewow- looking forward to that sub 17

Martalus- good week. 2:50 is a long time to be out there running man

Training- M, 36. goal marathon October 8, sub 2:35

M- 4.5

T- 9/4.5

W- 10.5

Th- 10+hill sprints/5

F- 8.5

*S- short warmup, then 35k steady @6:08 pace

Su- 6.5/4.5

85

i got food poisoning last Thursday and this Wednesday was the first day I could eat again and hold anything down. running on M/T/W this week was probably not such a great idea. it felt terrible and so unnatural (muscles just had no strength and body had no fuel in it) and it also really beat up my quads.

Yesterday was pretty good. My legs were still really trashed going in. It was right on the pace that I wanted to run, but the heart rate in the last 15k was just slightly above where I would have liked. I think I just lost a little fitness with the down week two weeks ago, then the 4 missed days last week and this food poisoning debacle. But I'm back in a good place now and I can pick up fitness pretty quickly.... so i feel reasonably good about the prospects of getting to the line in sub 2:35 shape

some more comments later

Smoove- hope that the storm is not too crazy where you are at

Slo, I really think that you are going to be just fine on the 8th. You have put in a lot of work, and anticipated some of the down time and planned around it. I just think that you are going to feel really fresh this last 4 weeks. It will be like an early taper - the biggest key will not be feeling edgy and not losing confidence.

Thanks Smoove- I trust your judgement. This might even be a good thing...when my past marathon builds have gone "as planned", I still haven't raced particularly well. I remember Meb missed 4 or 5 days of running with an injury 5 weeks out from Boston 2014.

LRC video interview with Meb post-NYC Half 2014...four weeks before his Boston victory

That's gutsy to run with food poisoning, slo twitch! Glad you bounced back.

Yes, 2:50 was a long time to be out! I had to start at 545 to avoid the building heat. When my wife and I planned this trip, my only condition was that I needed to get ALL my runs in. The pace was easy, but my legs felt a bit tired from a long week(for me) and from my hiking around in the sand yesterday. I did get to see sea turtles and several hump back whales jumping out of the water yesterday.

Hey, gang.

After an uneventful down week of training Labor Day and an eventful week otherwise, I'm back to business.

Labor Day week, the only thing worth mentioning was a good 8 x 6 min hard, 2 min fartlek on the roads to close out August. Ran 345 miles total for August, an amount I aim to hover around for September and October.

Enough babbling. Here's my week:

Goal Race: Philly

PR: 2:42:07

A goal: sub 2:40

B goal: PR

9/4 -- Off (travel)

9/5 -- 12 miles easy

9/6 -- AM: 14 w/ 12 x 3 min hard, 2 min easy. PM: 4 easy TOTAL: 18

9/7 -- 10 miles easy

9/8 -- 10 miles easy

9/9 -- 24 w/ first 10.5 easy, then 20K tempo in 6:03 pace, then 1 jog

9/10 -- 9 miles easy

TOTAL: 83 miles

I was dogging it Thursday and Friday, obviously an indication I overdid it Wednesday, and was nervous about how Saturday would go. I'm relieved it went so well. I felt strong and steady throughout that effort. Pleased with the mileage on six days, too.

Now my calves are pretty trashed from yesterday, but I'm emphasizing recovery after heading out for a night out on the down and some dancing with my better half.

My first race is two weeks from today -- 10-mile distance -- and I'm getting giddy.

Enjoy this day of rest, everyone.

RRR - also sorry to hear about the loss. It's always tough losing someone close to us.

OR - sorry to hear about the job situation. Hope things turn around soon for you.

pewow - Happy birthday! You and I are about the same age! Nice week too - I like the 9-miler deal.

Martalus - that is is some serious endurance to be running for 2:50. Wow.

Smoove - nice tempo workout. Sounds like you know what you're doing. Looking forward to a 15:4x-15:5x from you in that 5k! Glad to hear Irma isn't hitting you too hard.

This was a big mileage week for me. Decided to foray into some higher mileage for a few days to stimulate the aerobic system a little more than usual. Cut out one of the faster efforts due to the increased volume. Went OK overall - legs were really tired yesterday, which showed on the faster miles, but are feeling much better this morning.

Planning on backing off for a few days after today, then hitting it hard for a little bit, then backing off a bit the week of the first Stumptown race (5k).

M - 11 + buildups/strides/4

T - 10/5 + buildups/strides

W - 11 + buildups/strides/4

Th - 6/4 with last 1.25 fast! (This was a fun one. With about a mile and a quarter left I realized I was feeling really good, and so just let it rip the last 1.25 or so. Felt amazing and was flying right at the end!)

F - 9.2 w/miles 4 + 6 alternating strides+jogs, 2 easy, 0.5 hard, 0.75 easy/4 in PM

S - 10 w/miles 4-9 faster, 4 buldups/strides in last mile/5 in PM

S - 4/planned 8ish

95ish

First Stumptown race in less than three weeks (9/30)!

Forgot to mention...

slo-twitch - very nice 35k, especially after coming back from food poisoning. That must have been awful. Doesn't look like you've lost much fitness if you can run 85% of a marathon at 14 seconds a mile slower and call it a "steady" effort. I think a sub-2:35 is very possible for you.

32 y/o male, sub 90 min HM Oct 15.

Mon-6

Tues-off

Wed-11.5 on treadmill with 8x800@6:15 pace)

Thur-7

Fri-8

Sat-off

Sun-14 (8miles@7:45 then 6x3min fast(6:30) 2min slow) 2mile cooldown.

Felt good and strong this week. Nagging quad pain has gone away completely. Feeling confident 1 month out from my goal race. Have a great week all!

Hi all - long time lurker and first time to post under a registered name. Really appreciate the collective knowledge and experience of this group.

M, 35 in 6 days, goal: 3:15 at Houston marathon

M - 7 easy

Tu - 7 easy

W - 9 with HR test at track to track progress

Th - off

Fr - 7 easy

Sa - 15 at 7:55 with last 5 averaging GMP

Su - 7 easy

Total: 52 miles

M: 13.13 in 1:34:39 for an overall 7:13 pace...warm morning...hilly route

T: 10.25 at 7:18 overall...hot/sunny

W: 13.13 in 1:33:18 for 7:06 overall...lots of hills and in a fairly heavy rain

T: 6.5 easy/steady...7:03 pace...good weather

F: 17.25 in 2:01:57...7:04 overall...felt strong

Sat.:10.5 at 7:12 overall...hilly

70 miles

Lost my job on Saturday. Hope all in FL are okay. Feels like I am riding out my own hurricane right now.

All the best...

Thanks for the well wishes! Went back home the afternoon after the race and was with family and all the last couple days. Got a few miles in my little hometown which was nice.

34 male. Next race is 5k on sept 30

Mon warm up and 10k race in 37:30. Tough course and the conditions were brutal. Had been cool for over a week but for the race is was 75 and really high humidity. Started suffering and my place was set so kind of cruised the back half . Finished 5th overall

Tues - 4 miles (8-7:14-6:56-6:27)

Wed - 4 miles (7;40-7:07-6:42-5:40)

Thur -3.2 8min pace and strides

Fri - 3.2 7:10pace

Saturday - shakeout+bikeride+3m warmup and 5k race 17:50 ..won race disappointing time sat eve after driving home ran 2miles tonshake out the stiffness

Sun- 10 miles progression from 8:30 down to two sub 6:30s. 7:30 average.

I made lots of mistakes this week.

Monday race was uneventful. Was hot hot. Went out as planned at 6:10. Next mile tried to find 10k pace and just couldn't. Ran 5:54 5:50 for those next two miles and the 6:20s last 3 miles. I was in no mans land in 5th.

Friday night I wasn't in the best frame of mind w the family thing. Got off work early and stopped off for ancold beer which ended up being a 12pack night. Got up sat morning early and ran a bit then rode my back before I warmed up. Gun went off and I went to the lead right away and was clocking sub 5:30 pace for first 1/3 mile. I really wanted to win as my daughter was at the finish line. Only one young guy went with me and we had a huge gap on the field. I slowed to see if he would and he was letting me set the pace. At 1.3 miles there were some rolling hills and I blasted them to create a gap and lead up front the whole rest of the way for a wire to wire win. Was tough pushing the pace alone esp when I had it won (and the residual effects of too much beer). I think I left 20-30second on the course w my hard middle week miles, bike riding and to long of a warmup. And my excessive pre race beers. Smoove got on my a$$ and next race I will take his sage advices.

45 miles total. Onwards and upwards. I love this thread and all you guys (gals).

10k was 37:40 not 30

There is, perhaps, a significant increase in intensity. Or maybe that's the dozen silver bullets consumed.

I'm pretty sure it was just the net positive elevation of the point to point course!

Been training for this weekend's 10k for about 3 months. I have had a really hard time hitting my paces the last month (hopefully due to the Southeastern heat and humidity), but for the past 10 days, I have been nailing them. How I do this weekend will determine whether or not I start marathon training for the winter to take another shot at a BQ (37M, 6'4" 205lbs)

Monday: 60min easy, strides

Today: 6x400m @ 5k -:30 w :60 walk. Felt very strong.

Wednesday: 40min easy, strides

Thursday: off

Friday: :20min easy, strides

Saturday: Race

Good luck to everyone this weekend, unless you are in AL ;-)

Race went better than training. I went about 4 out of the last 6 weeks without hitting my splits, due (I guess) to the heat and humidity, so the fact that I was within :30 of my PR should be more encouraging than it feels. Also mad that I got beaten by a high school kid and missed out on $100 in gift cards, lol.

How did your weekend go?

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same goRRR - sorry for your loss. Good for you having spent some time with family. Take the positive from your races, you lined up and went for it. At least you got in two solid efforts.

OR - That sucks. I wish you a quick recovery. As others have said before, sometimes something bad has to happen before good.

pewow - solid week, I like your strentgh program. How heavy do you go?

Martalus - wow, a 20 miler on vacation. She's a keeper :) Enjoy the rest of your vacation

Smoove - good luck with the 5k. Tuesday's workout was on the streets or on the track? Solid pace nonetheless!

slo-twitch - That's why I am no marathoner...35k steady...aaargh...that souns tough and boring :) But man, I think you are set up well for your goal!

Chunky V - same goes for you as for slo-twitch, impressive long run workout on Saturday!

Laughlin - that's some serious mileage. Sometimes it just feels good to let it rip!!!

Here's my week:

31, male, goal: sub16:30 5k (PB 16:22 from 2011)

M - 6k on treadmill + swim/strength

T - 8k on treadmill

W - swimming/strength

Th - 14k + strenght

F - strength + swim

S - light strength

S - 17.2k w/ 12'/10'/8'/6'/4' w/ 2:30 floating rest (avg. 4:09)

T - 54.1k

After taking 10 days off due to a calf strain, I eased back into things with some easy jogging and a test of paces on Sunday. Calf feels good, fitness feels ok. Looking forward to more volume and some workouts next week.

Philip