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

Hi All!

Been lurking on the training threads for the last month or so and have learned quite a bit from the discussions. Time to join the party.

A Marathon: Early May (12 weeks out). I'm a 32 y/o male. I'd like to break the 3 hour barrier.

M - 10 - 4 easy AM / 6 easy PM w/strides

T - 13 - 35 minute tempo run after 7 miles - miles of 647, 642, 640, 639, 641, .2 miles

W - 7 easy

T - 10, Medium pace, with last two a solid pick-up. Intended to do a fartlek style, but weather was crap and was still a bit sore from Tuesday, and didn't want to push

F - 5 easy in a Winter Wonderland

Sa - 21 in 8:15 pace. Felt relaxed and comfortable. Snowing when I started and 7-10 degrees with the wind chill.

Su - 4 easy

70 total in about 9 hours, 50 min. Highest mileage week of my life, and keeping most of the easy runs REALLY easy. Coming off weeks of 50, 58, 61, 63, 63. As mentioned, aiming for sub-3 in 12 weeks. I'm a ways off, but believe I can get there with 12 strong weeks. PR is 3:04 back in 2014., which came 10 weeks after a 3:13:xx. Have done a 50k since then, but no marathons. Mostly relaxed mileage, so I've been feeling the tempos a bit. Next week mileage will be back down to around 60, where I intend to stay, but overall, a bit faster.

Looking forward to interacting and getting to know some of the group!

Welcome run guy! Solid mileage. How long have you been running?

runrincerepeat wrote:

Welcome run guy! Solid mileage. How long have you been running?

Thanks for the welcome, RRR!

I've been consistently running since 2012, averaging 1800 miles/year with a few strong cycles mixed in, followed by some extended lower mileage hobby jog/cycle stretches. Feels great getting the mileage back up - I've spent a lot of time looking back at 2014 to see what went right, and what I could do differently to pick-up another 10 seconds/mile. These threads are helping.

Male, 40, 5’11”, 167 lbs.

PRs: 16:5x (2014), 1:19:xx (twice, 2014/2015), 2:49:xx (2015)

Goal Race: 4/29/2018 Marathon

Goal: 2:45:00-2:50:00, will narrow down as race approaches

M - 8mi @ 8:07 (65:00)

T - 9mi @ 9:03 (81:30)

W - Rest (Studying)

Th -

AM: 5.9mi @ 8:42 (51:20)

PM: 13.1mi @ 6:47 (1:28:53): as 2mi easy, 4 x 2mi 104-105% MP off 3:00 recovery jogs, 2mi easy. Splits: 5:56/5:59, 5:54/5:55, 5:54/5:56, 5:54/5:54

F -

AM: 8.5mi @ 9:02 (76:50)

PM: 4.5mi @ 7:37 (34:17).

Sa - Rest (Had my girls all day)

Su - 7mi @ 7:52 (55:00)

Weekly Total: 56 miles

Happy Running.

Angry Johnny,

What's your goal for Boston? Where did you qualify?

My week:

Sunday (today); 18 mile long run. We've had 5-7 inches of snow, so about 40% of the run was on snow covered trails. happy with overall effort. Lots of 620-640 miles

Saturday: 9 Easy

Friday: 8 easy

Thursday. 1 up, 8 in 46, 1 down, 59:30 for ten miles. I tempoed miles 2-5, then ran 610/530 pace for each half mile in. The tempos was rough, but it was a confidence builder to be able to recover at close to marathon pace

Wednesday: 8 easy

Tuesday: 10 easy

Monday: 10 easy

73 Total. Good week

Runningforfun wrote:

Goal:4/29 HM

Perhaps a 1:25 half could happen if I can be consistent the next 2 months or so.

To answer your question from last week, yes, we’ll be running the same race in April. If you do get into 1:24-1:25 shape, maybe we can work together for your half. :)

Still early but somewhere in the range of Sub 2:40-2:45. I’ve got qualifiers from NYC ‘16, Boston ‘17 and Chicago ‘17.

What’s your next race? You running Boston?

In the 230s somewhere.

I know...that's a big range

The Stone Cutter wrote:

Runningforfun wrote:

Goal:4/29 HM

Perhaps a 1:25 half could happen if I can be consistent the next 2 months or so.

To answer your question from last week, yes, we’ll be running the same race in April. If you do get into 1:24-1:25 shape, maybe we can work together for your half. :)

That sounds great. That'll be a stretch for me at this point but we'll see,who knows

RRR - Nice job w/ 2nd place. Good to hear it was fun despite the weather.

OR - That was some long run. Sometimes an extra day of rest pays off.

Smoove - Show those kids you can still set a good pace.

Gordon - The days are getting longer and warmer weather will soon be here.

Pappy - Down weeks happen. Still on the treadmill?

Allen1959 - Looks like bump up in the road miles. Making progress.

AdrianChr - It will be interesting to see how you progress with that workout plan on Monday. My Garmin is telling me 2:56 for my predicted marathon time. That’s a bit optimistic.

AJ - Solid workouts with a good bit of volume in them.

More later time permitting...

Male 49

Goal race marathon May 20

Next race 10mi. March 4 to evaluate training progress and determine marathon pace.

Not a particularly good week. Wednesday’s workout went south when I started having pain in my right calf which cut the workout short and brought my weekly mileage total down. Fortunately, the injury does not seem to be serious. It must have been a cramp or a strain localized to one of the muscles in the calf that stabilize the ankle. I suspect all should be good after having Sunday off. I’ll be out of town on business next week and will see what I can manage to fit into my schedule.

Mon. 6.2 Easy

Tues. 5.6 Easy

Wed. 8.6 Q run, 2E + 2x2T 2 min. walk + 1T + 1.5E

Thurs. 5.1 Easy

Fri. 6 Easy

Sat. 15.1 Q run, 3E + 2x2T 2 min jog + 8E

Sun. Off traveling

Total 46.5 mi.

Still Improving - I am considering an extra day off. Are you saying I should take the extra day off tomorrow, or on a different day this week?

RunGuy Midwest:Nice week! Which marathon are you running?

The Stone Cutter:Good week! Nice workout Thursday

Bdubs:Good week! Very nice LR. Had to be hard in the snow.

Still Improving:Still a decent week. Hope the calf is ok. Do you foam roll it? And yeah I'll be on the treadmill for awhile longer. I'm not a big fan of running in the snow. It is to treacherous with how poorly the roads and sidewalks are by me.

outsiderunner wrote:

Still Improving - I am considering an extra day off. Are you saying I should take the extra day off tomorrow, or on a different day this week?

I’m no expert or experienced runner, but I think you can take an extra day off without any guilt. Most of your hard work is done and taking an extra day shouldn’t set you back. If you think you need an extra day for an injury I would think back to back rest days would be better. All I know is that I had several weeks early this fall where my quads were sore every day during this time. During some this time I was cycling w/ some guys that would really challenge me in place of my running workouts. One week I took an extra day off and did no workouts and the long run for that week was faster and easier than anytime in the past. Heart rate monitor helped confirm that. Plus my quads were no longer sore.

Pappy - I started training with a sub 38 in mind, I haven't ran a 10k since last year (same race as the one I will run) and I got 39:50. I feel like I could run a 39 right now though so a 37:XX seemed ok goal but that can change. So right now I treat my goal pace as a 37:59 pace, seems to be working fine.

Still Improving: Garmin is also telling me I can run a 36:40

Stone Cutter: Damn man you nailed those

RunGuy - Welcome to the thread. It's gonna get interesting in the Spring when everybody is racing their goal

Been following this thread for a while and enjoying the updates and discussion. Hope it's ok to join in!

Currently training for my first marathon in April (goal time 2.30-35).

My week:

M: 2; 10 w/strides

T: 4; 8 w/2x2min, 2x1min, 4x30s hard uphills at the end; Weights session; 2 easy home

W: 5; 15

T: 5; 7

F: 2 ; 10

S: 8; 6 w/strides

S: 18 - 4 easy, 10x(800@HMP/800@95% Goal MP), 4 easy

Total: ~103 miles

An ok week - stomach playing up for most of it so a lot of the running wasn't as enjoyable as normal (although I added several new locations to my out-of-hours toilets map of town). Had a track session planned for Tuesday (5k pace stuff), but this was cancelled literally at the last minute so ran some hard uphill repeats at the end of a normal run instead (could/should have done some more?). Sunday's long run session (originally planned for Sat but delayed due to aforementioned stomach) went to plan - the middle 10 miles alternating 800m at HMP (~5.30) and 800m ~6.00 (just below goal MP of 5.45-50). I love alternations - they touch so many bases and, for me, feel far more approachable than a straight 10 miles at MP. I'm hoping this session will prove a good transition to the MP specific work which I plan to continue to progress as alternation style workouts.

Bobo- Welcome! Very strong week. I like the 800/800 alterations.. That is similar to a Half workout I have been thinking about.

Look forward to following your training.

Pappy - I'm running Kenosha on May 5th. Flat and fast.

Bobo_UK: Welcome. Wow big week! Nice doubles!

AdrianChr:Don't underestimate yourself. 36:40 May very well be within your reach. Most times PR's are just as much about believing you can as they are about your fitness level.

RunGuy Midwest: Good luck on that one. Looks like you are in the toughest age group. Fast times.

Questions for you Adidas fans. The Adios or Boston which one would be better to race in? And how long will they last? I tried on the Vapor Fly's and really did not like the way they felt.

Thanks - I run-commute so doubles come as standard (the 2 miler's are where I catch the bus up the hill to work though!).

Re adidas: I've used the Boston's almost exclusively for general running the last few years. I love them. Reckon I get 400 miles per pair, and then an extra 100-150 if worn on soft ground/trails. The Adios is the perfect race partner to the Boston's - similar fit and feel, but that lighter, stripped-down rawness to the ride. Would definitely choose to race everything 5k-HM in the Adios, although I'm undecided re the Marathon as the extra cushioning of the Boston might be advantageous. I find that with both models it's the rubber that wears out quickest - often the uppers are still pristine and the midsole still has life.