Road Racing and Training ending 10-22-17

34 yr old dude. 5k 10-28. Half 11-11. And then the ole turkey trot.

Decent week for me intensity wise. Last Sunday I got 3xmile and 1x2mile in an threshold. Which was good.

M 10miles 7:07 pace. High end aerobic work

Tues 4/4 easy

Wed 1.5 up. 10x400 77s average 90s rest. Dodging jr high kids whole way. 1mile down

Thurs 6easy and then proceeded to get drunk.

Fri. 4mile sober up warm up. 3xmile on track 5:57 90s rest 5:50 120s rest 5:40. 1mile down. Was supposed to be tempo pace 4xmile but I was still a little tipsy and feeling it.

Sat off. Volunteered at food bank and did a lot of heavy lifting.

Sun. Taught my daughter to ride her bike , which probably involved about 3miles of running. (I didn't count it). 10 miles with some progression. Started at 7:45 pace moved to mid to low 7's and closed out in 6:27-6:17-6:13. Legs were tired a bit.

Now time to take it easy and hopefully pop a 16:59:99. And then next week roll up the volume and then run a half the next Saturday.

Thanks, RRR.

Low intensity/higher volume week for me after a tough higher intensity/moderate volume week last week. Just took a while to recover from my 15k debacle last Sunday, so I laid back some on the workouts.

M - 10 easy

Tu - 6 easy

W - 9.25 with 5.25 moderate (pacing a woman I coach)

Th - 6 easy

F - 10 miles with 20:00 at tempo pace (5:27) starting at mile 3+

Sa - 15.25 easy

Su - 8.75 easy

65.25 miles total

Would've preferred two workouts but I didn't have it in me. The humidity had dropped a little, but it is still warm here with most of my runs coming at 80 degrees or higher still. That should change mid-week. Excited for the change.

Thanks for getting us started RRR.

Goal: sub 16:56 5k bu Thanksgiving

Next Race: XC 5k in early November

M: 9 w/ 2x(2x10", 2x25") hill sprints

T: 9 w/ 6 cruise @ ~6:40, strength after (med ball hop and throw, power snatch, front squat, circuit (bench press, pull ups, 1L deadlift), rows)

W: off

Th: 9 w/ 4x10" flat sprints - 2x60", 2x40", 2x20" at 5k=>800 on 2 min - 4x10" flat sprints

F: 13x 2:15/45" on/off at ~10k effort. Legs didn't want to turn over at the start but once I got onto pavement the last 1/3 of the workout started to pick things up. strength after (jumps, trap bar high pull, 1L box squats, lunges, press, pull ups)

Weekend: off, I was traveling and only packed running socks, shoes & shirt but not shorts!! Can skip a shirt but the shorts are pretty important.

Total - 36

Some strong weeks so far!

Is this the end of the world? Did hell freeze over?

I ran 3x on track in 6 days and Smoove didn't at all. I didn't think that would ever happen!

With a shift to a half-marathon emphasis for a few months, that will likely become even more pronounced.

RRR- looking strong man, I think you have it in you to run under 17, no doubt

Smoove- even though you didn't get in any crazy workouts, that is solid volume, looks like a good week to me!

Pewow- as usual, like the speed maintenance/strength work!

Another bland but satisfying week for me

m- 3 mile steady (22:18), 4x200 (39s each), 2x400 (81s each)

t- rest

w- 5x60m sprint, 30 minutes easy

th- 30 minutes easy, 4x100m strides

fr- 40 minutes easy

sa- rest

su- 40 minutes easy, 10x100m strides

21m last week.

M-6 progression

T-off

W-6 easy

Th- 4 with 8x100 strides

F-off

S-5 with 200-400s fast

Went to the 4k this morning not feeling well. Did a 2 mile warm up then went home. A storm came in last night that really messed me up with the barometric pressure changing. Slepted another 10 hours. Oh well.

Planing on biking most of this week. Left ankle is still sore so going to try not running much in the hopes it starts feeling better. I took M,T and F off work so I'll get some hours in at the gym. Going to try getting down to 195 this week.

Early 30s male, looking to get 4 continuous weeks at 50mpw before the new year, maybe go after a 17:00 5k and lose 5-10 lbs.

Pretty strong week for me.

Monday: 8

Tuesday: 2 w/u - Mile @ 6:00, 800 @ 2:40, 400 @ 70, 2 x 200 @ 29, :90 rest the whole way. 2 c/d then heavy lift.

Wednesday: 8

Thursday: 8

Friday: 2 w/u - 2 @ 6:00, :90 rest, 1.5 @ 5:40. 2 c/d

Saturday: Off

Sunday: 12

Total: 49.5 (calling it 50)

Tuesday workout ended up being way faster than I'd planned. I wanted to just feel things out at a few paces between 5k and 800m race pace. Since I haven't done more than a handful of proper interval workouts in the past 8 years, I wanted to ease into things and try to find the rhythm of the various effort levels. Everything after the initial mile ended up being about 5 seconds per lap faster than I'd intended, and while I was disappointed I didn't stick with the plan better, I felt surprisingly fast and powerful, so all the short sprint and strength training I've been doing feels like time well spent.

Friday Tempo efforts continue to be a struggle. If you look at my past weeks, I've been doing tempo at 6:00, but a more accurate tempo pace for my current condition would probably be 6:10, and when I first started posting more like 6:15-6:20, so I'm running too fast on these. This week was especially so, since that first 2 mile segment was a long slow uphill, so the effort on a track would have probably yielded 5:45 miling. The second 1.5 has a very steep short downhill that I actively didn't take advantage of, so again I think effort was around 5:45 on a track, which is way too fast.

I'm planning to start getting either a 800/1500 or 3k/5k race paced workout in each week from here till Thanksgiving time, then see about a Turkey Trot 5k. Based on Tuesday, I'll be assuming I'm in condition for about 2:10 @ 800, 4:45 @ Mile, 9:50 @ 3k, and 17:30 @ 5k.

JPS - you got the speed! Even in what I think is close to 16:59 shape I don't think I could come near 4:45.

New to this thread, but figure it might be good for keeping the motivation up and maybe I can learn some things from the people with more experience.

Started training again three weeks ago, and have hit 103-107-104. Last week's 104 looked like

Sunday: 17 on treadmill, something like 1:54 total time, progressed from 7:30 to 6:00 at mile 16 and then jogged one

Monday: AM 8 with 10x 55sec uphills and jog down the hill PM another treadmill run of 10, progressing first 9 miles

Tuesday: AM 9.5 with first 7.5 pretty quick closing on the track with 1.5 in 5:54, 2:50 and then 2 cooldown; PM 7.5

Wednesday: PM 3up 4x1600 on 3:00 jog rest at 5:28-5:26-5:31-5:29 3.5 down; later PM 7

Thursday: PM steady progression ending with 5:35 on track before 2cooldown, 11 total

Friday: PM 7 ; later PM 8 but much slower

Saturday: 8ish pretty slow

Might race a low key 15k this coming sunday, but haven't decided yet.

Hi All! Some nice weeks so far.

Another tapering week for me. Goal race is now 6 days a way (Frankfurt Marathon). I have to say tapering feels a bit ant-climactic and I actually feel a bit 'blue'-perhaps I was getting used to adding more volume? Anyhow.

Monday: off

Tuesday: 6 and change miles

Wednesday: 4 and change

Thursday: 4.25 tempo run

Friday: 4.25 miles

Saturday: 4 miles

Sunday: 8 miles

31 miles

I have had to reduce my eating this week commensurate with the taper. I have decided that I am going to do a 10 mile trail race in northern Virginia on November 26. Truth be told, I prefer hiking on hiking trails and running on roads, but I want something to look forward to and train for, post marathon. Depending how I feel after the marathon, I will have an easy week or so of light jogging/cross training, and then go from there!

Smoove wrote:

Thanks, RRR.

Low intensity/higher volume week for me after a tough higher intensity/moderate volume week last week. Just took a while to recover from my 15k debacle last Sunday, so I laid back some on the workouts.

M - 10 easy

Tu - 6 easy

W - 9.25 with 5.25 moderate (pacing a woman I coach)

Th - 6 easy

F - 10 miles with 20:00 at tempo pace (5:27) starting at mile 3+

Sa - 15.25 easy

Su - 8.75 easy

65.25 miles total

Would've preferred two workouts but I didn't have it in me. The humidity had dropped a little, but it is still warm here with most of my runs coming at 80 degrees or higher still. That should change mid-week. Excited for the change.

Glad to see you've made some changes. I think you need more weeks like this one. Steve Spence got super fit running 120 mpw at easy to moderate pace. Then he had his breakthrough in Jacksonville.

It's actually business as usual if you've been following this thread for any appreciable period of time.

Hey, new to this thread. I've been lurking and reading and decided to join in.

Male 49 years old, residing in Taiwan. Running regularly for about 15 years.

10/28 marathon

12/17 (goal) marathon

3/28 marathon

This training cycle is aimed at 12/17, but I'm in a mini-taper for this weekend's "destination" marathon. My goal is to finish in the top 5%.

Mon: (actually Sunday's postponed mileage) 15 miles with 9 at marathon pace

Tue: 6.5 miles recovery

Wed: 2.5 miles warmup + 5 x 800 at 5km pace + 2.5 miles = about 8 miles

Thu: Rest

Fri: 5 miles easy

Sun: 12 miles progression run from MP+20% to MP+10%

46 miles

Now that the temps are starting to come down here, I can finally see my progress in this training cycle. I wear an HRM on all of my runs to monitor effort and Sunday's run in comfortable weather (72 degrees) was at an very reasonable HR for me! It has been HOT and HUMID here for so damn long... Monday's run was at a heat index of 90 degrees...

I don't know y'all very well, but even I'm rooting for RRR in his 5 km effort (16:57). Good job everyone, and nice meeting you all.

Dgla - lots of volume and intensity.

Coach J - looks like a solid week. You like it over there? Thank you for the sentiment. I am gonna give it hell no matter what Saturday.

Welcome to the best thread on LRC.

runrincerepeat wrote:

You like it over there? Thank you for the sentiment. I am gonna give it hell no matter what Saturday.

Welcome to the best thread on LRC.

I've been living here for over 20 years; I guess I like it well enough.

Yup, give it hell. I'll do the same on Sunday.

I agree. It's a damn good thread.

I'm back

M- off

T- 8.5 Mixed Alternations with M and Easy Running

W- 6- Some LT running by feel ( 10/5/5 mins wi 1 min rest per mile)- went out WAY too hard

Th- 10.7- Easy 8 then 2.7 recovery jog with our dog (German Shepherd- he can surprisingly run)

F- 8.5- 2 x 3M w/ 1 min rest in between

Sa- Easy 10

Su- Easy 10

Total- 53.5

Happy with the mileage, prob stick to this level for a long while and not push, no races in the horizon maybe December? We'll see, with our second kid coming in Nov, my running will prob be pushed aside

^ for the LT running it's 1 min rest per 5 min not mile...

J- Nice volume my man.. glad the foot is better.