Road Racing and Training Thread, Week Ending 3/11/2018

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 - Planned rest.

T - 8 miles (1:10:10). 8:46/avg

W - 5.5 miles (44:05). 8:01/avg. Ran this in a blizzard. Planned on getting in a few more miles, but ended up stopping around five miles to help push 6 cars that were stuck in the snow. Called it quits after that. But then I shoveled for about 90 minutes that night, so got my work in for the day. :)

Th - Unplanned rest. Roads were unrunnable in the early AM.

F - 10 miles (1:05:32). 6:33/avg

Including 6mi continuous tempo run at 104-105% MP.

Splits: 5:57 5:59 5:58 5:55 5:56 5:54.

Averaged 5:57 for the 6 miles.

Cold and very windy, did this on a one mile snow-plowed loop in an industrial park.

Sa - Rest. Had my girls all day and my girlfriend’s kids over for a sleepover,

Su - 10 miles later this evening.

Weekly Total: 33.5 miles, about 4 hours 15 minutes

Year to Date: 581 miles

Not the week I had planned but I am satisfied with the week life had planned for me. 12 inches of snow in March has a way of derailing things, lol. But it was good recovery after last week’s big week, and I had a very good workout on Friday. I am also planning on racing a 5K and HM the next two weekends, so having a down week this week probably was the best thing for me anyway.

Hope everyone else had a great week. Happy Running.

Early 30s guy

Running half marathon in 2 weeks.

Current Half PR: 1:28

As of November goal: return from baby layoff and break 1:30

As of January goal: PR

Current Goal: ??1:25?? (accepting guesses or suggestions)

Good week.

M - 5 easy

T - 4x1.5mi with 0.5 jogs between, paces per interval = 6:07, 6:12, 6:08, 6:14 averaging 6:10. (1&3 tailwind, 2&4 headwind) 10 total

W - scheduled off

T - 7 @ 6:25 avg (6:27/29/22/27/20/26/23), 9 total

F - 5 easy

S - 15 @ 7:38 steady

S - 6 easy

Total: 50mi this week

YTD 42mpw

Male, 33, 5’10” 160lbs

PRs: 16:02 5K (2011) 2:56:45 (2016)

Goal Race: TBD

Monday - 3 miles easy

Tuesday - 1 mile easy plus strides

Wednesday - 4 miles easy

Thursday - 1 mile easy plus strides

Friday - 3 miles easy

Saturday - 5K in 18:08 PM) 1 mile easy

Sunday - 1 mi. easy PM) 6 miles planned

I see this group has a lot of support for each other. Coming back from injury and enjoy following others’ training. Saturday’s race was just to see where I’m at. The race leader took it out at 5:30 pace...decided to shadow every step, knowing it was too fast for me. Calling his bluff seemed to work as we both faded to 5:50s. I put in a few surges that last mile to create a psychological break and was able to gap him by about 20 seconds.

Appreciate getting it started Stone Cutter.

Male 49

Tapering for 3/18 Wanjinshi

Wed: 13k with 3x1600 including my fastest mile in training 5:58. No matter how fast you run, we can all appreciate breaking any :00.

Sunday: 19k Progressive

Total 50km with everything else easy and taperish with strides occasionally.

So, I've decided to go out at 3:09:59 pace which would be another significant PR. (3:0x...it still seems so hilarious!) I'm totally cool with a "crash and burn" if I'm being too optimistic.

If I get past my 32km nemesis hill without cashing in my chips, that will at least be a moral victory against past years of physical defeat.

Goal C I guess would be a PB for this particular course, anything better than 3:30.

If I can find a tracking page, I'll post it so y'all can sing along with me. My 3/18 race is Saturday night for my North American friends. .. except outsiderunner who needs to be sound asleep.

32 y/o M

Goal race:4/29 HM

Next race:3/18 5 mile

M-5

W-10.5 on treadmill. 6x4min hard(first 3@556 next3@600) 3 min easy. Pm gym

Thur-8.5 on treadmill.

Fri-11 on treadmill. 6x1 mile(627) 60 sec rest. Pm gym

Sunday-15(planned)

Today's run will be all easy paced unless I feel good then I'll throw in some alternating pace. Really sick of the cold hence all the treadmill sessions. May be dealing with some plantar fasciitis. Icing an monitoring it. This week will be easier leading up to a 5miler on Sunday. Will only do one workout this week on Wednesday. Thinking of either 2x2 miles with some 200 repeats, or some intervals like 5x1200. No real goals time wise for this race, just want a consistent pace through out. Hope everyone has a good week.

My week was crazy. Had a lot of Uni work and slept maybe between 5/6 hours per night...

Mon: 9.1km at easy pace

Tue: 25' WU + 10x200m + 15' CD (averaged 43'', 40'', 42'', 40'', 40'', 40'', 40'', 41'', 43'', 39''). Overall a solid workout just to get my legs moving!

Wed: Rest

Thu: 8.5km at easy pace

Fri: Rest

Sat: 30' at easy pace + 8 strides.

Sun: Half Marathon! PR with 1:39:57. The wind was just crazy (maybe 40km/h) but I strived through! Just pulled some nice negative split with the last 3 km being at 4:15, 4:09 and 4:02!

Now I don't have a particular goal. Maybe trying to go near the 40' at the 10k (I have currently 42:23)... What do you all say?

PutoMiudo wrote:

Now I don't have a particular goal. Maybe trying to go near the 40' at the 10k (I have currently 42:23)... What do you all say?

Congrats on the PR!!!

40' 10k is also something I am thinking about. I'm already registered for a 10k race at the end of April... current race PR just under 45, but I think I might have 40 in me....

I had an off week. The week before my knee decided to become painful while walking. Didn't twist it or anything but what a joy. Ended up limping around for a few days. I did a total of 6 miles this morning and for the week. There is a group by me that started training for a local half. It was kind of cool. The half around here is 2 weeks after the half I am training for. I may or may not run it too depending on how I feel.

PutoMiudo, Smoove and RRR congrats on your races!!!!

Male 33, Goal HM in 1 week. Sub 70 or bust. I had a bit of a recovery week that turned into a bigger down week than planned due to a March snow storm.

M: 4.5 super slow

T: 10

W: 7.5 on the treadmill :(

Th: Forced off by the snow storm. Shoveled wet snow for 90 minutes though.

Fr: 5x1.5mile alternating paces every 0.5 @ ~ 2:38, 2:44, and 2:34. Averaged 5:18 pace. 200m recovery. Legs were fresh. Back was sore. 13.5 ttl.

Sat: 8

Sun: 13

56 miles for the week. Still averaged 9 miles per day of running. Thursday was my first off day since mid January and 2nd off day in 2018. I had no idea it had been that long!

Next week I'll do a light workout at goal HM pace on Tuesday and maybe some 200s on Thursday if the timing works out. Runs on Friday and Saturday will both be 40 min or less of running.

StoneCutter - Thanks for getting us started. This week was a tough one weather wise

Gordon - 2 solid workouts

TDR - Welcome to the thread

Coach Jeff - Go get 'em next week!

R4F - Good luck on your 5 mi

Puto - Congrats on the big PR

Pappy - Smart to take a low key week

Smoove - Congrats on the masters win

RRR - Nice half, brutal course

M 23, 6', 150#

Goal: 800-3k in June/July

Next Race: 5k or 10k next weekend?

M: 6 w/ 6x5" flat accels, 5x10" flat sprints

T: 9, Got 2-3" of snow last night so I skipped my tempo today. strength after

W: 10' rowing, 10' indoor bike

Th: 7 w/ (3x10", 3x20" hill sprint), (2x10", 2x20" hill sprint). Was cold today, ~15 degF.

F: 9 w/ 5.6 mi hill fartlek (7:36 avg) so clearly I wasn't pushing the downhills. Cold and windy, ~15 degF, strength after (jumps, clean & jerk, lunges/pull ups, DB press/ 1L squat, rows/core)

S: 14 @ 6:55 avg, 9.5 at 6:25 avg, then finished last 4.5 at 8' pace. Group was moving today and I didn't think it was worth it to keep up.

Back on the wagon this week. 6 weeks away from my race and the weather is finally sunny. Spring is here, storks came back from Africa

Mon: 9.4km easy

Tue: 10.3km total, 4x(3x500), 1 min between reps, 3 min between sets, total rest. Ran this in the rain with fog but I felt so good. Pace for the reps was around 3:33/km (146s), a bit faster than the 3:40 planned but it felt right

Wed: 7.9km v. easy+9.7km easy, drills

Thu: 9.1km easy

Fri: 11.6km, Fartlek, accelerations of 30-50s every 3 minutes.

Sat: 5km easy+11km easy

Sun: 21.1km easy

Total 95km.

Good weeks, guys, and great racing, too.

Smoove and RRR—wow! Indeed, this thread is ful of winners. What could be better? We inspire each other, and I have certainly been inspired for my race on Sunday.

Well, my friends, “this is it,” as they say—my last week before the race.

My week...

M: 8.51 at 6:18.7 overall...hilly...6:56, 6:47, 6:38, 6:32, 6:15, 6:03, 6:03, 5:34, 2:56...felt great...”new record” for the mile, 5:29.2

T: 8.5 at 6:33 overall...hilly...finished 6:28, 6:29, 5:56, 2:58

W: 8.5 at 6:35 overall

T: scheduled rest day

F: 8.5 at 6:32 overall...hilly...6:19, 6:19, 5:57

Sat.: 13.13 in 1:25:51 (6:32 overall)...hilly...finished 6:20, 6:17, 6:19, 5:54, 5:56, 0:47...sort of a dress rehearsal

47 miles

This final week will be very easy...likely just three days of running, with Tue., Thur., and Sat. (travel day) off. A massage on Tues. with my regular masseuse. Both the knee and the hamstring have improved. Knee got a liitle sore after yesterday’s run, but is feeling pretty good right now.

Have a great week, everyone!

Male 50 5'8" 132lbs

Goal Race: Sugarloaf Marathon May 20

A Goal: 3:20:00(BQ -10), B Goal: 3:15:00, C Goal: sub 3

Next Race: C'ville 10 miler March 24

PRs

Marathon 3:29:12 November 2016

HM 1:33:14 November 2017

5k 19:41 November 2017

Spring forward! I'm looking forward to the upcoming week where I can complete afternoon/evening runs in daylight. This basically means that I have more running route options. This past week started out great then I guess I started to feel the effects of my lack of volume over the past few weeks. I just wasn't feeling it for Friday's run. I only felt slightly better for Saturday's long run. At least I managed to get the volume back up for my biggest week ever. Quads are a bit sore so my usual Sunday off is a welcome break. Calves are feeling decent. I will be resuming workouts on Wednesday and will likely go off script and start with some faster work like some 1k intervals at Daniels' I pace. Not too many, just a few to touch on faster paces.

Mon. 7.1mi Easy 7:55 avg

Tues. 8.1mi Easy + 1 stride in the last mile 7:39 avg

Wed. 11mi Easy w/ mile 9 @ threshold 7:39 avg

Thurs. 8.1mi Easy 7:51 avg

Fri. 8.2mi Easy 8:18 avg

Sat. 18.1mi Easy w/ mile 15 @ threshold 7:53 avg

Sun. Core/Hip Strengthening and flexibility

Weekly Total 60.9 mi.

I'm feeling for all of you who are battling snow and cold temps. Is Floridians had a nice reprieve this week from the recent warm temps and it came at the perfect time for me as this was my last peak mileage week of the training cycle. Cool weather up until today when it was 72 for my 18 miler.

Good week for me, the highlights of which were covered on last week's thread (front loading my mileage in advance of my measuring stick 15k yesterday because it was a peak week, the race itself).

M - AM: 11 easy; PM: 12 easy

Tu - AM: 6 easy; PM: 12 easy

W - 6 easy

Th - 6 easy

F - 6 easy

Sa - 15k race (49:17, PR, masters win)

Su - 18 easy

90.5 total

This week was my last big push before Boston. Plenty of work still left to do, but it's kind of like coming off the Hart Bridge yesterday - the work that you just did makes the remaining work seem manageable.

Happy with where I am - I need to close out with a couple of decent tempo/long run combo workouts for a nice confidence build, but my cycle volume has been steady, my workouts have been steady, my races have been strong and my body mostly feels good. I've got a left lower leg strain that I'm going to have to manage, but I think I'll make it through that without too much of an issue. Calf cramping is still a specter, but the electrolyte lodging has definitely helped some on that front. No cramping today despite 18 in warm temps after racing yesterday, and I got pulled along faster today than I would've designed because the woman I was running with wanted to be in the 6:20s (she's an emerging stud).

We are dealing with a storm in Portugal so no snow but raging winds and a looooot of rain... Solid week Smoove! And congrats on the PR!

Btw how can I find you on Strava?

Stone- the tempo looks good, particularly in those conditions.

Smoove- hammering my friend, hammering.

pewow- I’m impressed with your strength on these long runs. I see a half marathon in your not so distant future.

R3- if only there was a casino en route too. good run

Bobby Tea- I enjoy following your training. Best of luck with the half.

5 weeks out from goal 5k

m- 9

*t- AM- 7 x 400 in 69-70”, 2’ rec PM- 4.5

w- 6

*th- alternations, 4 miles on the road continuous alternating 1200m ~5:40 pace and 400m ~5:00 pace. 5:31 overall

f- 6/4.5

*s- Portuguese shift: 3 miles continuous, first two @ 5:34, last mile @5:11, on the road. 5:27 overall. cold/windy

*su- 12 miles continuous as 4 cycles of ~6:30/6:00/5:30. 6:00 pace overall for the 12. a little warm up and cool down too, 16 total. cold.

67

conditions have not been great but im doing my best

PutoMiudo wrote:

Btw how can I find you on Strava?

My identity isn't much of a secret: William Vanos

Hi all,

Stone - sometimes you have to take what you get. Nice 6m tempo!

Gordon - sub 1:26 should be doable, and on a good day sub 1:25 as well!

Tall dark roast - sub18 would have been possible with better pacing - my guess...

Coach - congrats on the sub6 mile. Was it really a mile or 1600m :)

Runningforfun - in my experience, treadmill running is not helping the PF. Hope you recover quickly.

pewow - probably a good call to not hang on to the group for dear life! Hope you get warmer temps soon...-15F is cold!

Adrian - strong week, nice mileage.

OR - strong end to a strong build! Good luck for your race.

Still improving - nice volume. Keep going! Plenty of time until race day.

Smoove - congrats on the masters win. Very strong time considering the volume!

slo - That's a nice one on Sunday.

Me:

31, male, 6'2", father of 2 young ones

Goal race: May 5 - 5k

Next race: March 25 - 10k

M - 15k treadmill

T - 20k w/17k@4:05/k

W - 15k w/ 2x10x(300m + 100m jog) - avg. 57"/58"

Th - 16k

F - 4x3k (2k@3:50+1k@3:35), 3' jog btw. sets

S - off

S - 21k

T - 101k

Overall happy with the week. Wife and kids are gone, so i drank a little more than i would normally do :)

Friday was supposed to be 5 sets, but I ran out of time. Also, quitting after 4 sets had me feel great and confident after a workout for the first time since weeks.

This week will be even higher mileage-wise, wife and kids still gone :)

In line with my Huddle, Hasay, Seidel, Jared Ward and WCAP sightings yesterday, I spent a minute or two chatting in a group with Ritz and Shadrack Biwot on a water break during my run today. Big running celebrity week for me.