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

Watching this 30k XC skiing at the olympics. These dudes have to be aerobic beasts! Looks insanely tough

runrincerepeat wrote:

Watching this 30k XC skiing at the olympics. These dudes have to be aerobic beasts! Looks insanely tough

XC skiers I believe are the top dogs when it comes to aerobic fitness. I found a list once with world best vo2max scores and it was full of skiers

@Statfanatic Each time I try to take 100 from the "recovery" bit and add it to the "rep" bit. Last thing would be 800/200, but that would probably be a monster workout that would require several easy days before and after. Might work as a peak workout and a really good indicator of where I am about 2 weeks from my goal race, but until then, baby steps

I'll try and comment this week, running behind for the day right now.

M-40

Goal - 2:40s marathon May 26

M- 6 easy

T- am 8 w/ 10x (30" on, 2' off) on=5:50ish, off=7:05ish, pm 4.5 w/ 5x10" hill sprints

W- am 4 easy, pm 10 easy

T- 8 easy w/ 5x10" hill sprints

F- am 4, pm 8 easy w/ last 15' progression to HMP (6:00)

S- 10 moderate

S- 18 easy (80%mp or 7:20ish) very hilly ~1k' up

Total 81 miles

First week of my 16 week marathon build. Kept it pretty easy all week to allow for the ramp up in mileage. Going to spend the next three weeks building up to 95-100mpw and then I'll start to build in some more quality. Feel like I'm in perhaps the best spot I've ever been to start a build.

Tuesday fartlek was non eventful which I guess is good, just something light to get the legs moving. Friday took a LONG time to get rolling but the last 2.5 miles progressed pretty easily with the final 2 miles at 6:15 and 6:00.

Long run was probably the smoothest, easiest long run I've had in a while. Took a lot to hold back and keep it in check as I just felt good. So instead of running it faster I decided to hit every hill I could find along the way. I did let it go for the last mile and ran it in 5:50 to finish.

Stat fanatic- nothing is next for me. I'm 15 weeks preggo & Im trying to stay in decent shape and not gain too much weight. I was going to run the houston marathon in January but switched to the half & ran 1:21 at 11 weeks. I'm planning to keep up the running as long as I can. What's next for you? I am planning to run an 8k next weekend. It will be interesting to see how it goes.

I should Prob stop posting in here, I just saw its a men training thread. I never noticed that before.

Well, you're faster than half of us men and add a different perspective than us Daniels and Lydiard types, so I hope to see you keep posting. Seeing your success while avoiding some of the traditional workouts always forces me to think about things some.

Thanks for sharing gang. I'll follow JB in posting paces - I don't look at or worry about paces on most days but it is interesting to see after the fact.

This week was a little lower intensity after a race on Sunday. Next week I'll get back to my normal schedule with a long quality day Tuesday, low-volume turnover Thursday or Friday, and a progression long run Saturday.

M: AM 4 easy (8:06); PM 6.6 easy (7:36) - recovery day from 8k race the day before

T: 16.7 (7:25) first half very hilly and easy, second half flat and steady

W: AM 4 easy (7:45); PM 7 easy/steady

Th: AM 3.5 easy (7:46); PM 9.8 (7:16 avg) with 6x1:30 hard, 2:30 easy

F: AM 6 easy (7.38); PM 3.7 v. easy with wife (9:37)

Sa: 10.6 easy (7:50)

Su: 16, first half v. easy with wife, second half easy/steady (8:29 avg overall)

Total: 88.2 miles (7:49 avg pace)

Hey, that's awesome! Hope everything goes smoothly for you, and good luck this weekend. 1:21 at 11 weeks is incredible

I just noticed the typo in the thread title as well lol.

Next for me is a mile the 17th. Not sure after that yet.

Yeah I've been posting in here a little over a year and I've never noticed it. Haha

(I'm an idiot)

Old RRR must have something against women this week. I’ve never seen “men” in the title before.

Yeah...seems RRR took some editorial liberties this week. Not the usual title.

I used to post in this thread a year or so ago, but had to take a lot of time off for injuries. I always poked my head in to see what everyone was up to and learn some things. This is hands down the most supportive, informative thread on these boards. Anyways, I've been getting some consistent miles in again, and I figured it was time to start posting.

37m, goals to stay injury free and do some spring/summer races that are yet to be determined (though I kinda/sorta think one might be a marathon)

M, off, supposed to be weights but I shoveled snow instead

T, 10, supposed to be a workout but, yeah, snow

W, 7

Th, 11, with 12 x 2/1 min on/min off

F, off

Sa, 13 with 60 minutes @~HR 160, avg pace was 6:38 for that hour

Su, 7

48 miles total

Our weather was a lot like Gordon Tremesho's, snow 5 out of the 7 days. Thankfully sections of bike path get cleared, so I could hit my fartlek with a bunch of out and backs.

Awesome to see so many of you out there crushing it in the winter. I'll have to read through the rest of the thread when I have a bit more time.

Old RRR just can’t type worth a sh*t on this iPhone I reckon. I didn’t notice the thread title until now. My bad r3rgirl!

But yes I am having women problems this week .. must have been a Freudian fat finger on the keypad. Gonna go drown it all in a 12 pack of Budweiser.

Also congrats on the future kid! It's fun stuff...at least the first 5 months I can speak to...

It gets better every day, at least through age 9.

First 2-3 months can blow, espcially for many dads who don't get the bond of nursing or the hormonal adaptations that come with it. Lots of sleep deprivation, potentially lots of crying, they don't really do much, barely smile and engage, etc. They just smell good and feel warm. I've always suspected that those who claim an instant bond were pulling my leg.

But then there is some transition that happens at about 3 months where you feel more able to interact with them, and it's great and gets better every day.

I'm not saying it's that way for everyone, but I think it's like that for more of us than will admit it, and I think it's important for new parents to hear that the first 10 weeks may not be great and you're not a monster if it takes some time for you to feel as bonded as you want.

I was the opposite. The first 6 months were my favorite! Of course my wife (at the time) had less flex hours than me so I always got up w the baby at night etc.

Kids are awesome. Congrats! Mine is now fixin to turn 11 and is beautiful and much smarter than I.

I typed comments for everyone and then accidentally closed the tab. Will redo later.

Took a week to recharge last week and this is the first week back training. Going to do some road racing this spring as base training for summer track meets.

Have my last nordic skiing race this week, and then will probably do a 10k in early March.

M: 9. Was -8degF this morning. 20' fartlek at indoor track. up/down on treadmill. strength after (jumps, power snatch (just w/ bar), front squat, 10 pull ups)

T: 40' skiing. warmup and 5k race. Was in lead 5k pack until I crashed halfway through race. Trying to psyche myself up to go hard up the biggest hill and spaced out on needing to ski. Fortunately didn't take anyone else out.

W: 9 w/ 2x4x10" hill 'sprints', was snowy

Th: 9 Was going to do progression run but it was too cold ~7 degF

F: 45' nordic skiing. easy cruising in the fresh snow. strength after (med ball throw, clean & jerk, lunges, pull ups/1L squats, 1 arm press/core, rows/mach drills)

S: 9. single digit tempos so I bailed on the local race series 5k.

S: 10 w/ 6x15" hill sprints. Finally training in double digit temps this week.

Smoove:Good week. WTG with the kids. Hey, I read the one thread and was thinking more carbs may help.

runrincerepeat:Great job in the race!!! Sometimes getting the place matters more than the time. Big week too.

outsiderunner:Great week. Good job on another PR. Every week you're getting a little quicker.

Runningforfun:Looking good. I think 1:25 is well within your range. Go for it!!!

Gordon Tremesho:Still a decent week. I hear ya on the snow. Same issues where I'm at.

angryjohnny:Big week looking good!

Runn3rgirl123:Good week! Good luck and congrats on the little one. I guess the title was supposed to say "men and expecting mothers" but it wouldn't fit.

Allen1959:Good week. How are the knees feeling?

AdrianChr:Great week! What are you shooting for in the 10k?

slo-twitch:Another impressive week.

hantph96:Hope you get well and are back at it soon.

jewbacca:Great week! Impressive workouts.

run2death: Good week. Looking forward to following you. I always wondered how Ultra guys train.

statfanatic:Impressive week. Those workouts look great.

Working Harder:Glad you are ready for this build. Looking forward to see what you do.

Twig Mzungu:Wow. that is low intensity? lol great job. How was the Race?

consistency:Glad you came back. Hopefully no more injuries.

My watch is now wrong the other way. Had the treadmill set for a 7:45 mile with 1% elevation and my watch gave me 8:24. I'm claiming the 7:45 since it is my quickest in a very long time. I was kind of happy. It felt fairly easy after 70 minutes. Now to just drop another minute and string 13.1 together.