Road Racing men Training Thread Week Ending 2-11-18

Great week RRR!

Solid but unspectacular week for me.

M - 11 easy

Tu - 8 easy

W - 4800/4800/3200 on track w/3:00 rest. First 4800 was at 5:20 pace, so instead of continuing to check watch and be a slave to 5:20, I tried to maintain effort after that - no watch checking. 5:26 for 2nd 4800 and 5:28 for the 3200. 11.5 total

Th - 10 easy

F - 6 easy

Sa - 4 mile race. Raced strictly for position since I knew a good time was off the table because of Wednesday's workout. I just needed the points for my local series, so I let the guy I had to beat set the pace until just after the 5k mark, then pushed hard from there. 5:15, 5:20, 5:32, 5:10 or so on the splits.

Su - 18 on clay roads in the hills, with last mile at roughly marathon pace since some young kids were trying to roll me up.

72 miles total, as planned. Back up to peak week mileage of 90 this upcoming week.

7 weeks until the taper!

Fig it was my turn.

34 hobbyjogger supreme. Goal HM in 8 weeks. 10k In 3 weeks.

My week was a planned cut back anyways after two strong build weeks. The 8k being this week fit in nicely.

M 4/4

T 2up 3x200 5x1000 (3:30/32/30/32/28) 3x200 1m Down

W 4/4

T 4

F 5.5

S 2up 8k race 28:59 2nd place 2.5 Down

S 10-12 (planned)

Race went well. Conditions were bad. 29 degrees. Misty/rainy/freezing rain. 15-20 mph winds. 3 of us went to the front and hit half mile at 5:45 ish pace. It slow and hit a mile at 5:55. Very much slower than I wished. I took to the front and started pushing the lead the second mile and realized when I got a grill full of wind that this wasn’t the best tactic. We packed back up and traded lead on and off next 2.5 miles. I would surge he hills a bit and then they would come back. A mile away from finish I juiced a small hill and then the fastest runner in the race hit the gas and gapped me w a 5:30 mile and that was that. I held on to second by 3 seconds. Fastest two miles were the last two. After the race I thought I should have pushed the pace early but that may have resulted in me getting third place. Anyways... worked out well that the conditions slowed the race as my legs are not beat up, as the Half is the goal. I decided next tuneup race to keep the volume but not have a workout. My legs were a bit crappy all week.

Hope everyone has a great week!

Meant to mention. Last year conditions for same race were good. 55 degrees .. and I ran a minute slower all out. The I feel the progression is there. Just gotta stay patient patient.

Hey, RRR—great job in getting second in the 8k and thanks for starting the thread. I do nt know how you survived that race in shorts and a tank top. You da man!

My week...

Now four 70+ weeks in a row (70, 71, 76, 75) and this was perhaps the best of them...perhaps my best week ever? Two speedier sessions and a heck of a long run...

M: 8.75 at 6:24 overall...cold and dark...finished 6:17, 6:14, 6:21, 6:09, 5:56, 4:18

T: 12.25 at 6:41 overall...hilly, dark, damp...a bit sluggish in first few...finished 6:18, 6:07, 1:30

W: 12.5 at 6:32 overall...good control over this run

T: 11.13 at 6.23.6 overall...hilly...very smooth running...must have been within a second or two (literally) of beating the 37:20 10k PR of a couple of weeks ago...finished 6:14, 6:15, 6:03, 6:06, 5:47, 5:40, 0:44

F: 10.13 at 6:39 overall...felt fairly easy...rolled along...6:24, 6:17, 6:11 to finish

Sat.: 20.25 at 6:30 overall...hilliest route...rolled along and got faster and faster...watch dinged “new record” for the half when done—1:22:37...beats my race half PR by over two minutes (1:24:43, set about six months ago)...finished 6:13, 6:13, 6:15, 6:18, 6:12, 6:06, 6:04, 1:32 in last 7.25

75 miles

Very happy right now. My right knee is sore below the kneecap. Will probably do a slow roll-off here, as I am five weeks out now. So, three weeks of some reduced mileage, and then two weeks of a steep taper. This is basically what I did for Richmond anyway.

All the best and happy running!

Congrats on 2nd RRR! Those conditions seemed rough. You're mental toughness is above mine as I would've scrapped that race lol.

Goal:4/29 HM

Possible 8k race 3/18

I have no real goal time for either race. My goal has been to add a sixth day of running and another workout a week in. 12 weeks out I feel like I'm in better shape than I figured I'd be so we'll see where it goes.

M-4

T-5

W-9 w/7x3min hard(602/m,600,602,607,611,607,613)2min easy.

T- 7 treadmill

F-9 w/5x1mile(6:34,629,633,627,627)60 sec rest pm-gym session

Sat-15 (7:52 pace) slightly faster than normal

Had to push Sundays long run to Saturday due to an all day class I'm currently in. Added a mile to it caus I felt good. Wednesdays workout was a little tougher than I thought but fridays was easier than expected which was shocking to me. Perhaps a 1:25 half could happen if I can be consistent the next 2 months or so.

Smoove. Another brick in the wall w a solid week

R4F - also a strong week. Fun seeing you on Strava.

OR - watch the knee. It's not to be taken lightly for sure

And I did wear shorts and a tank but they were half tights and I had on arm sleeves. Wasnt that bad at all.

Smoove - Just read your post...the part about the young kids trying to roll you up made me chuckle. I would have done likewise, for sure, with those youngsters. :-)

Nice race, too.

RRR - Got it. Am doing my best to rest it (about ten hours of sack time last night), and keep it elevated. Using some arnica gel on it, too. I think the main thing, though, will be to cut some mileage. Will aim for low 60s this upcoming week. May take an extra day off.

All the best...

Great weeks everyone. Mine was a down week but still decent. Felt a little worn so I figured down is better than out. 27.8 miles. Ran a few surges throughout the week from 1-6 minutes @ 7:45-9 minute pace. Friday I didn't feel into it at all. Weather fronts mess with my head so I just ended it instead of struggling through it. Saturday I planned to run but went to see my daughter's speech competition.

M-Off

T 60min-5.9m

W 60min-5.8m

T 60min-6m

F 30min-2.9m

S Off

S 75min 7.2m

Monday - 4.2 easy

Tuesday - 4x1.5mi @ 6:23 avg pace, 0.5mi recoveries ~8:30 pace, 10 total

Wednesday - Scheduled off

Thursday - 5 @ 6:42avg, 7.2 total

Friday - 5.8 easy

Saturday - Unscheduled off...Snow fatigue finally set in. Not counting the Tues/Thurs workouts I've been running exclusively on snow for at least a week and a half with temps in the 5-15F range. A big storm came through on Friday and it finally broke me mentally for my Saturday easy run. Even those Tues/Thurs runs weren't 100% clear so I decided I just needed a break.

Sunday - 13 easy ...no new snow this morning at least...just freezing rain that iced over my headlamp...and shoelaces...and shirt... and hair...and the snow that was already on the roads.

40 total. Is it April yet?

OR - congrats on the big run yesterday. Keep up the good work!

RRR - good job running a smart race.

Smoove - That 3-3-2 tempo is tough. Good work.

My week:

38M. Training for Boston. #stoprupp

M: 2 Miles up, 6x1k hard w 2:00 jog rest (3:19, 3:16, 3:18, 3:17, 3:17, 3:14), 2 down = 8.5 Miles total

T: 8 easy

W: 9 easy

Th: 2 up, 7 x 1600 tempo w 1:00 rest (5:37, 5:40, 5:40, 5:40, 5:40, 5:39, 5:34), 2 down = 11 total

F: 8 easy

S: 10 easy + weights

S: 17.5 w 10 at M (avg 6:24) (attempting to pace a buddy in a half)

Total: 72 miles

Track workouts on Monday and Thursday were solid. Today was pretty rough due to cumulative fatigue and weather conditions (62F w rain, wind, and 100% humidity). I was trying to hit 6:07 per mile and after the first few miles it became clear that wasn’t happening so I dialed it back and just hung on. Took a short break about half way through. Did a terrible job of pacing my buddy. Anyway, I’ve been at it hard the last two weeks - Prob time for a day off and a down week.

Killer race RRR!!! Impressive for sure!

Sunday- 7.5 miles

Monday- 3 mile warm up, 2 laps of sprint straights jog curves, 5x300s in 53 seconds, 2 laps of sprint the straights jog curves, 2.5 mile cool down.

Tues- 4 miles easy

Wednesday- 6 miles

Thursday- 8 miles w/ 5x2minute pick ups + 8x30 second pick ups.

Friday- 6 miles

Saturday- 11 miles

M58, 5'11" 174 lbs

Background

Open PRs (1982) -- 16:04 5K, 2:40:30 marathon

Masters PRs (2003) -- 17:10 5K, 2:56:03 marathon

Most recent (2017) -- 18:58 5K, 3:07:23 marathon

Goals

Aug 2018: Defend M55-59 title in 15K

Oct 2019: 3:00 marathon age 60

Training status: Injury rehab, mileage build

Feb 4-11, 2018

Mon -- 2 x 20 mins elliptical

Tue -- 7.2 miles @ 9:00/mi (roads)

Wed -- 2 x 20 mins elliptical

Thu -- 7.7 miles @ 8:29/mi (roads)

Fri -- 2 x 20 mins elliptical

Sat -- 6.0 miles @ 8:13/mi (roads)

Sun --7.7 miles @ 8:19/mi (roads)

WEEK TOTAL: 28.6 MILES

Looks like some good things are happening for folks here. Always fun to follow along. More later. Be well!

-Allen

M25, 10k in 10 weeks

Good race RRR. Whenever I get bad condition on a race I think that at least it will suck for everyone

Runn3rgirl123 I like that "fartlek" on Thursday. I planned to do something this Tuesday or Wednesday like 10x2 min on/1 min off + 10x30s on/1 min off (MP for 2 min, 5k pace for 30s), but I wonder if it's too much.

My week was quite fine but I think I crammed too many stuff in one week, gonna take one extra easy day.

Monday: 15.8k total, 10k alternating 200/800, 200 at 10k goal pace, 800 at MP+10-20s/km. Starting a new workout for working on specific speed, goal is too increase the rep length while keeping speed and volume the same. Pacing was all over the place though, I went way faster than planned on the 200s though aim was 45-46 but mostly got 43-44s. For now it felt it but it's supposed to

Tuesday: 8.3k easy

Wednesday: 23.8k in 2 hours.

Thursday: 10k easy, 5 strides

Friday: 9.6k easy+ 8.2k and drills

Saturday: 12.7k total, 4x(3x500), 1 min rest between reps, 4 min between sets. I felt surprisingly good for these, a little better than last time with 4x400. Got around 1:48 for all of them. I'll drop the rest between sets next time. I wore my HRM this time and Garmin predicted a 2:49 marathon lol. Tell me lies, sweet little lies

Sunday: 9.4k easy. It might have felt easy yesterday, but my calves feel it. I need to roll them.

Total: 98 km (61 miles).

Next week's gonna be chill, I'll probably do a fartlek and maybe either 300/700 alternation or a long tempo and that's about it.

R3- getting it done. I’d expect nothing less.

Smoove- that sounds like a tough mid week tempo session.

Angry Johnny- it seems like you are able to hit a lot of interval workouts very strong (or maybe i just suck at them!...or there’s a bigger difference between track and road times than how I convert it in my head). Whatever, suffice it to say that I think you are probably in even better shape than the Houston time indicates. I guess let’s see how the longer stuff goes. But I have a good feeling about it though.

Adrian- that’s a nice alternating workout.

Pappy/Allen- smart, consistent buildups

Training-

goal- 15:3x road 5k, April 14

Conditions were not great this week and I was short a few doubles. Nothing crazy on the quality days, just trying to get in some relaxed faster running.

m- 8 with light fartlek and surges

*t- AM- 6 x mile on the road avg 5:29, 2:30 jog recovery PM- 4.5

w- 8

*th- 12 x 400 on the road, avg 1:14, 2:30 jog recovery. very cold

*f- 12 mile progression @6:07 overall avg. Started at 6:40 and cut down to 5:36. very cold again, 19 degrees F

s- 9

su- AM- 9 w/ 10 x 100m grass strides in 17” PM- 4.5

78 miles for the week

more comments later

Adrian- very nice week. A more relaxed week is well deserved.

AJ - I agree with SLO. You are getting in monster shape. You are killing the workouts! That’s one day a week i wish I had someone to run with- workout day.

SLO- another killer week! You can handle a lot of good intensity. And thanks for the comments. I’m trying to race smart , the times will come. Your story of how your times progressed have kept me very motivated to slowly build up fitness. Hope to be close to your fitness some day.

Not much to report from my side. Woke up Monday with a fever that lastet until Friday. Will probably wait for 1-2 more days before returning to training.

RRR-congrats on the race

Sun - 8 easy (7:13 avg)

Mon - 12 + strides (7:19 )

Tues - 14 tot; 2 @ 6:10, 8 x 1k (3:12 avg), 1 @ 5:55

Wed - 12 AM / 3.5 PM (7:37 avg all)

Thur - 10 easy (7:21 avg)

Fri - 12 tot; 3 x 2 mile + 4 x 30s fast (5:22ish avg)

Sat - 18 (6:50 avg) starting 8:00 progressing to 6:30

90 miles total

Included average pace on easy runs since we discussed it last week. I seem to start every run close to 8:00 and progress from there.

I'm really happy with the week. The Tuesday workout was awesome. Felt a little sluggish going into Friday due to the volume of the week, but that's okay. Surprisingly felt great on Saturday's long run.

run2death

Goal: Zane Grey 50 in ~11 hours

First week of ultra training.

Tues: 10 in 65 (3 x 7:00 + 4 x 6:04 + 3 x 7:00) - treadmill

Thur: 10 in 68 - treadmill

Sat: 15 in 1:48:02 - road

Sun: 15.1 in 1:58:25 - trail with ~1,200 elevation change

~50 miles total

Pretty happy. Ran super easy over the weekend. Wasn't really sure how my body would react to back-to-back 15s. Had plenty left at the end of today's trail run.

Will add hills on Wednesdays and start a diet next week.

I'll be in Payson next weekend, so I'll be checking the altered ZG course.