Road Racing and Training Thread, Week Ending 1/7/18

MofJ - I thought I had a monster week, but I wanted to hear what you guys thought, and so thank you for the feedback. All things considered, I would have been happy with 50 or 55. Getting 65 in that weather was very uplifting and confidence-building. With regard to what you are doing: yes, my friend, build that base and you will be rewarded. Run by feel, take what you body will give you, and get in as many miles as your body can handle and your schedule will allow. Run long, and let those long runs be your teacher. Have fun!

pewow - I appreciate your comments. Indeed, the key to those Week was braving the cold. All the best to you.

Observer of Names wrote:

Snnoove wrote:

I'm assuming he's in Flagstaff, or somewhere else in Arizona, as I'm pretty sure Huddle trains down there in the winter

Welcome to the thread Snnoove!

Thank you kind sir! I'm so glad to be noticed.

Side note, is this a good username? I think it's pretty unique and creative, a real one-of-a-kind

Wow! That's brutal...i was bummed about missing 9 weeks of no running but that's chum change compared to what you've been through. I'm happy things are turning around for you! I'm injury prone so I know how you feel about constantly stretching and strengthening before and after running. If I get lazy about my routine it won't take long for some kind of tendonitis to show up.

God bless y'all in the cold weather!

OR That's a heck of a week in those temps. You can be fairly confident you "want it" more than that get just ahead of you in the next race.

mctwist Solid week on unsold footing

working harder That's the week I wanted to have! Be alert for a steady decline in those resolutionists!

angryjohnny Looking rumble-ready

RRR Sorry about the ailments. Not a bad week at all, considering.

hantph So glad the foot is moot.

AdrianChr Is the calf thing a cramp thing? Higher than expected temps a factor? It's also nice to see someone else here who uses a HRM.

pappy Staying in the game! Yeah, what about Houston streaming?

pewow Man, do you work hard! Running, strength, skiing... Yeah, you might feel tired.

smoove Looking forward to the Houston performance and also to your Boston buildup

slow jogger Welcome. It ain't about where you're at, but where you're going! Keep in mind, all the fast guys think they run too slow, too. It's good company.

moj The 400 workout looks good, especially if you felt you had more in ya

Three days of my "mountain cruise intervals," with threshold HR uphill and returning to easy HR downhill. The "intervals" vary according to the terrain.

M: 8.6 mountain cruise

T: 11.6 easy commute

W: 11.8 mountain cruise

T: 9.9 easy

F: 12 mountain cruise: speed/HR was stellar for me; felt very strong

S: Rest

S: Planned 30, executed 0. Pissin' rain all day. My work shed is open on

Wednesday with a promise of better weather so...

only 54k this week, but could'a been closer to 90K.

I'm gonna jump back into a Pfitz plan for the last 9 weeks till my 3/18 race. I'm ready. I also find that I like the structure of having some kind of workout planned... it kind'a brings structure to my days and weeks... I don't "need" it, but I feel like I perform better all around (family, work, and running) if I don't have to constantly be thinking about "what should I do about training today."

Just to clarify, my numbers are metric...

38 male. Had a 5k race on Monday in -3°F. Very cold but knocked almost a minute off my PR. I’m not very fast yet, but I’m working on it. Had a decent week. Didn’t get all the miles in I wanted, mostly due to the frigid weather. Still a good week.

M - 5k Race. 19:42 (6:20 pace)

T - 6 Miles on the treadmill

W - 5 Miles (3 Miles at goal HM pace)

TR - AM 6.7 Miles. PM 3.5 Miles

F - 6 Miles

Sa - 13.8 Miles

Su - Off

Total Miles: 44.2

66 miles this week.

Brutal temps for most of the week, so I ran a lot of miles on the treadmill Two notable workouts

Thursday: 4 AM, 5.25 PM

PM Run was a 4 mile fartlek in 2230. At 20F (-7C), this was the warmest it had been all week.

Sunday: 3x1000 (400 jogging rest)

257.8, 300.0, 256,8 (215 and 208 for the rest intervals)

Then 400,200,200,400, 200,200,200,200

66, 33,33,68,33,33,33,32

Hoping for a sub 9 3k Friday.

Coach Jeff - Thanks... Bummer about the rain. Hopefully, it will work out for you on Wednesday.

Today, still pissin'...

https://drive.google.com/file/d/19RaBmShnoYtdDuYWbfCFS9RIqccubg1d/view?usp=sharing

Smoove wrote:

Solid but unspectacular week for me.

M - 10 easy

Tu - 5 x 1000 in 3:08 with 2:45 active rest

W - 10 with a bit of a progression pacing a friend (5:55, 5:45, 5:35, 5:25 miles 4 through 7)

Th - 10.5 easy

F - 10.75 easy

Sa - 18 in the hills and wind

Su - 6 easy

73.25 total

Best total mileage for the first 4 weeks of any of my now 4 marathon training cycles.

Workout was solid by unspectacular. Happy with it as it was a solo effort in the wind. Progression was pretty comfortable, I was just pacing a friend rather than seeking a second workout. 18 miler was with an eye towards Boston.

Haven't imbibed since last Saturday and the weather in Houston is looking good for me, Angry Johnny, Runn3rgirl, Slo-Twitch, Jewbacca and the rest of the field and observers (including RRR). Looking forward to racing and meeting some folks.

I take Smoove to be the type of guy who takes a calculated approach to things but he is all over the place.

You ran a few 5Ks over the fall/winter. Now two half marathons within six weeks of each other. Boston in April.

That is not the way to run your best. Lack of proper build-up to a GOAL race. You’re obviously not trying to peak for Houston by running so many miles the last few weeks (including this one) so you won’t find out how truly fast you can run a HM at this point in your training. In fact, it sounds like you have the perfect built-in excuse if things don’t go spectacularly well in Houston.

The proper build-up to a goal race would include an extended base phase, specific endurance/ anaerobic conditioning phase, and taper.

Smoove is going to respond saying "my goal is to peak for Boston" der der der. He will then proceed to do the exact same thing he's doing now, and run a sub-par race in Boston and use the same excuse he'll be using after Houston.

I'm back at it, building up for a spring marathon, probably in April, not sure which one. This is my fifth week of base building, gonna start some workouts next week. Look forward to some good communal training!

Mon, 1/1 -- 8 miles

Tues, 1/ 2 -- morning, 5 miles; evening, 8 miles

Wed, 1/3 -- 8 miles

Thu, 1/4 -- morning, through snow and wind (5 miles); evening, full Central Park loop through lots of snow (8 miles)

Fri, 1/5 -- off. first rest day in a couple of weeks. cold and icy out -- good timing

Sat, 1/ 6 -- 2:00:00, in 12 degree weather, two laps of central park, plus some add on (14 miles)

Sun, 1/7 -- 62 mins in 10-degree weather in snowbound town (7 miles)

Total for Week: 63 miles

Clowns to the left of me, jokers to the right,

Here I am, stuck in the middle with Smoove.

M - 3.4 mi at 8:36 asphalt

T

W

T -- 3.1 mi at 9:22 on indoor track

F -- 2 mi at 8:02 on indoor track

S

S- 3.75 mi at 8:07 on indoor track

T: 12.3 mi

Background: 34 yo male. Started running grade 7, was REALLY into it, and ran 2:17/5:10 in grade 9. Then transferred HSs to one without much of a program, and didn't do more than fitness jog occasionally (but not enough to keep weight in check) for next 15 years. Fall 2016 reconnected with the sport because of a track club, which has been fantastic. Got down to 2:16/5:15/19:24 spring/early summer 2017, but then twisted my ankle (and came back too soon and got talar synovitis) and got heel pad syndrome (why did I decide to barefoot run a mile out of nowhere?) and only now completed rehab. My thought is spend January getting used to 30-45 minutes runs again, Feb. build volume to whatever my ankle/heel can handle (35-50 mpw?), then March start working in some faster stuff again. Would like to get down to 18:00 5K and break 5 for the mile in the late spring/early summer.

I'm becoming amazed at the amount of fans Smoove has. Smoove, you may have as many followers as some of the professionals. Keep it up. You must be doing something right.

OR - Nice week, lots of double digit runs in there.

McT - That's a pretty dang solid week for how rough it was out there this week. That's a great tempo too.

Working - Can't imagine getting to train in the same area as pros like that. Pretty jealous if we're gonna be honest here. Great week yourself!

AJ - You're ready man. Last few workouts this week looked really good.

RRR - Sorry about the tough week. Good news is if I remember correctly you've got a good bit of time before your next race.

Hantph - Good to see it wasn't anything serious. That xc series sounds fun.

Adrian - Good stuff. Little niggles are part of training, just stay on top of it and be smart like you have been.

Pewow - Really nice week. Nordic race series sounds fun.

Smoove - Solid looking week, good luck this weekend.

MoJ - Are you tripling at a meet?!? That's a tough sounding task.

DC - Congrats on the PR. If you're doing that in those conditions I'm sure you'll be knocking another big chunk off once it warms up.

Bdubs - I'd say sub-9 is in the bag. What meet are you running? I think we might be somewhat in the same area if I'm remembering race reports correctly.

YIR - Nice to have you back. Looks like you've got a good base going already.

My week:

M - 14 hrs of driving, no run. Nice start to the new year…

T - Fartlek, (2x3 on 90 off), (12 minutes at tempo, 90 off), (2,2,1,:30 on, 90 off). Total 5.9 miles in 33:00, 5:35 avg. Fairly happy with this all things considering. Was about 8 degrees out and footing was sketchy. Rolled my ankle towards the end of the workout, thankfully not too badly.

4.5 miles of wu & cd to get to 10.4 total for the day.

W - 7.7 miles, 6:30 avg. Cut a planned 10 a little short since my ankle was a bit sore.

T - 5 miles, 6:29 avg. + 11 miles, 6:23 avg. Some 200's and hill sprints at the end.

F - 5 miles, 6:48 avg. + 8 miles, 6:38 avg.

S - 4x400, 1k tempo, 4x300, 1k tempo, 4x200. Rest in between the 400's, 300's, and 200's was 60, 75, and 90 jogging respectively. 3 min jog after the 1k's. Wanted to find an indoor track to do this on, but no luck, so I ended up outdoors. All the outdoor tracks were covered in snow, but thankfully a local park path was cleared. Don't have anything to measure the distance so I just used mapmyrun. Might not have been perfectly precise, but it gave me an idea. Weather was terrible, -5 real feel and some brisk wind, so I wasn't expecting too much. Ended up pleasantly surprised by splits of: 59.0 (got out a little hard), 65.1, 63.3, 66.7, 3:10, 49.5, 46.7, 48.1, 46.3, 3:10, 29.6, 30.4, 28.8, 29.1.

4.5 total of wu and cd. 9 total for the day.

S - 16 miles, 6:34 avg.

Total: 72 miles

Long time lurker, first time poster yada yada yada. Anyway, I'm a college freshman at a small but decent D2 school.

My PRs are 2:02 800m, 4:32 1600m, 9:49 3200m, 16:21 5k XC, and I ran a 26:18 8k this previous XC season.

Been building up a base for indoor track since mid-november, hitting about 55-65mpw. Have my season opener this Saturday, not sure what event I'm running yet. Here's my last week.

M- 8 miles easy (6:55ish)

T- 4 mile warm-up, 4x2km tempo w/1min rest (6:47, 6:49,6:49,6:50) 10 miles total. Really cold

W- 10 miles easy (7:15ish)

T- AM 5 miles easy. PM 3 miles easy. 5 mile tempo with 30 second surges every mile (27:28. 5:30/mile). 14 total on the day

F- 9 miles easy (7:25ish)

S- 14 miles relaxed (6:29)

Total- 65 miles

Good luck to all of you racing this week!

@angryjohnny: great workouts!

@pewow: a lot of quality work there.

@Coach Jeff ROC: i saw your trail runs on strava. they look pretty cool. very nice places for running

@Bdubs: you should be able to do it! good luck. just don.t go out to hard... i.d say don.t go faster than 2.56-57 for the first km.

@600m Repeats: I think you should try building up some volume outside

@statfanatic: i like that alternation of speed & tempo. It gives you some boost for the last laps of the race.

I started to lower the millage as the race is fast-approaching. for the next 3 weeks i.m planning to run around 60 miles (100kms) per week and start really hammering workouts.

Also i will keep doing this 4k fartlek instead of my usual 10k hilly fartlek.

? Week 10 ?

? Monday: 10km

? Tuesday:

am: 3*(5*400) @ 69-70; 68-69; 66-68 with 1.20 rest and 2.20 between sets.

pm: 7km easy

? Wednesday:

am: 6km + drills + 4*80m + core

pm: 10km easy

? Thursday: rest

? Friday: 3*1k + 500 indoor @ 2.56; 2.53; (spikes on) 2.50; 1.18 Recovery 2'; 2'10; 2'20

? Saturday: 14km

? Sunday: shoerter & faster fartlek than usually: 10*(200+200) on the road

Fast 200s@33-34 & float 200s@43-44; 12'49" for the whole 4km + 7-8km easy after

? Week total: 81kms (50 miles)

I decided to take a down week this week I was feeling a bit beat up after last week, as I'd done my longest long run (20mi @ 7:00/mi with over 1000ft elevation gain) and started doing some faster stuff too (10k in 37:39 on sat, 15k in 59min on tue) the past week.

Wed: WU + 6k @ 6:20/mi with >30mph winds + down

Sat: up + 10k in 37:30 + down

Other than that just easy miles, at whatever distance I felt like at the time. Skipped out on my long run on Sunday due to sore hamstrings, so my longest run was 11.5 on Thursday. Gonna start lifting and doing hill springing to see if it helps with the hamstrings as it's not the first time I get a niggle there in the past few months. I think I might've hurt them by overdoing a particular dynamic stretch as I felt them being pulled hard during that exercise, so I'm gonna skip out on that one next time or take it lighter.

Overall it was a very bad week as I felt sluggish throughout, except for Saturday.

Total miles: 46.1