Road Racing and Training Thread. Week Ending May 20 2018

Male, 33, 5’10” 160 lbs

PRs: 16:03 (2011) 2:56:47 (2016)

Recent: 17:40 (April 2018)

Goal: June 5K (Be aggressive. Mantras: Attack. Hang On.)

M: 3.5 miles easy

T: 5 miles easy plus strides

W: 6 miles easy

R: 3.5. miles easy

F: 5 miles easy

Sa:

AM) 3.5 miles easy

PM) 5 mile progression run (7:44, 7:25, 7:11, 6:48, 6:44). I could have brought it down an extra notch but it started to feel like I was pressing

Su:

AM) 3.5 miles easy

PM) 8 miles planned

Solid week. Yeah I feel like crap on most runs Mon-Fri but it gives me something to look forward to on the weekends when my energy levels are back up and my legs feel fresh.

Last Sunday I experimented with not looking at my watch at all during the long run. This is tough for me because the splits kinda entertain me. But I ended up enjoying the run a lot more because I went as fast as my body wanted to go. The miles clicked by faster because I couldn’t wait to see the data at the end. I ended up running a better overall pace too (7:45 avg)

So, yeah, I think our watches hold us back and hurt us if we are checking it constantly. I race with my watch but I’m seriously considering dropping that habit.

35 Male 6foot 155ish

Goals - Short Term - Run fast 5ks 10ks

Big Goal Jan 20 HM.

Mon -4miles 30mins lifting upper body. Bike

Tues- 4miles w fartlek. Bike.

Wed- 4miles progression 30m lifting upper Bike.

Thu - 6 miles. Bike. 15min core

Fri - off running. 30mins lifting upper. Bike.

Sat - 4mile progression.

Sun - 8 miles -Bike -20min core

30 miles

3.5 hours on bike.

Good week. RRR is back baby! Piriformis/Sciatic/Hamstrings are 90% or better. Started doing some strength work. Also the single speed is a larger gear than my old one so it’s working me pretty good on the bike. All in all a good transition week and getting stronger in all aspects. Diet is clean and gonna get lean and fast.

Getting the thread started as I've already finished my training for the week.

First of all wanna congratulate again OR, R4F and Allen for their amazing races this weekend :)

My week:

M25, 150ish pounds, 5'9"

PRs: 34:5x 10k, 1:15:5x half, 2:50:2x full

Goal: Fall marathon (probably Amsterdam)

M: 10km @ 4:28/km (got my first 2 CRs on strava on a climb! hehe)

T: 12km @ 4:13/km

W: early afternoon: 10.4km @ 4:27/km - late afternoon: 7km @ 6'/km

T: 10.3km @ 4:39/km

F: 12.9km @ 4:40/km

S: 12km @ 5:04/km

S: 18.4km @ 4:29/km (w/hilly section between 6 and 12km)

Total: 92.6km / 57.5mi

Very happy with my week. Feeling better with every run, was planing on doing around 50mi but felt so good I just ended up elongating most runs a bit, and my knee is feeling almost 100%, even when going downhill, where it used to hurt.

That very slow run on wednesday late afternoon was for an adidas event launching the new solar boost. We met up at adidas store with some runners from the local adidas group (myself included) and some adidas pros like Mahiedine Mekhissi (who ran that run w/ me), Wayde Van Niekerk, and a few others, then we ran to a party, with open bar and free food hehe. The next day participated in a shoot for adidas so you guys might see me running on adidas ads soon :p

The slow one on saturday was just a recovery jog, and it felt great, averaged 139 for HR.

Good, solid week TDR.

Same for me. Nothing flashy, although I did work some turnover on Wednesday.

M - 6 easy

Tu - 6 easy

W - 4 easy, 4 x 200 with 200 jog (32.2 average), 2 easy

Th - off

F - 6 easy (plus gait analysis at UF)

Sa - 6 easy

Su - 12.25 easy

It was fun to turn my legs over on the track Wednesday. I will probably try a bit of a progression run this week, then see where things take me. My last three runs have been on the quick side as I try to increase my cadence and reduce my stride length. Well see how it goes.

Just so I can beat a dead horse and prove the Midwest point. I looked this up while sitting on my lanai enjoying the weather.

"A veranda is a term used mostly in the South. It is a large, open porch, It usually has a roof and sometimes is partly enclosed with a railing. It usually goes across the front of the house and can extend around the side of the house. It is sometimes referred to as a "gallery" as well."

Excited to hear about the successful races.

TDR - smart to ditch the watch on Sunday. I don't know how people run with GPS watches.

RRR - Nice week back into things

DB - thanks for starting the thread & nice week

Smoove- Interested to hear the full report from your gait analysis

M 23, 6' 150#

Goals: 800-3k in June-July

Next Race: 5k June 2nd

two weeks ago

M: 9 w/ 4x5" flat accels, 4x10" flat sprints. Calf feeling the best it has since I strained it 2 weeks ago

T: 9 w/ (3x1:45) 6' jog (90", 70", 50", 35") @ mile effort, 2' jog between all reps, feeling tired at the end but good to get a hard workout in, strength after (MB hop & throw/crawling, power snatch, back squat, pull ups/push ups/lunges, rows/twists)

W:

Th: 9 w/ 2x (60", 4x15") then (45", 30", 2x23") @ 800 effort, jog back recovery between reps, 4' between sets. Did these with a tailwind so I was moving pretty quick for a bike path workout. Insole on my left shoe kept sliding around which was weird

F: 8 w/ 4x1200 w/ 4' jog (4:16, 4:15, 4:13, 4:08). upper 30s, pouring rain & windy. Hands were frozen on warm up already. Legs were heavy from yesterdays workout. Not happy with the splits but went out and got a tough effort in to finish off this 2 day "special block", strength after (jumps, power clean & jerk, RDL/1L squat, 1A push press/ pull up)

S: 12

this week hiking and camping did a 5 mile run on Monday and 8-10 this afternoon. Tried to have a stretch week followed up by a week of hiking. The special block of back to back workout days didn't go great but I think it might have been more the weather than dead legs. Will have to try again.

Less than a month to track starting!

M58 -- 5'11" 166 lbs

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

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

Last year (2017) -- 18:58 5K, 3:07:23 marathon

Goal -- Defend M55-59 title in 15K (August)

Training -- Week 6 of 18-week plan; 9-day cycle with Long Run, VO2max and LT workouts; volume progression

May 14 - 20, 2018

LT -- 2.5-mi warmup; 4 x 1-mile w/1:14 static recoveries @ 6:31, 6:29, 6:38, 6:27; 1-mi cooldown

Easy -8.0 miles @ 9:36/mi

Easy - 4.0 miles @ 9:32/mi w/3 x 1-min @ 5K race pace

Easy - 3.0 miles @ 9:22/mi w/2 x 1-min @ 5K race pace

Easy - 2.0 miles @ 9:47/mi w/1 x 1-min @ 5K race pace

VO2 - 2.2-mi warmup; 5K race @ 6:18/mi (6:25, 6:26, 6:00, :44)

Off

WEEK TOTAL: 21.8 MIles

This past week was a planned step-back with a mini-taper and a 5K race. I'm not quite on target for my August goal, but happy with the progress since a three-month layoff, October to January (no running or cross-training).

Below is my 20-week build following that long break. It took 11 weeks to reach 50+ mpw; I then reduced mileage a bit as I added workouts. I'm on a nine-day cycle, so calendar weeks have either one or two workouts (V = VO2max; T = Lactate Threshold):

Week total - Longest run - Workouts

06.0 - 03.0 - (3-mi time trial @ 27:01)

08.0 - 04.0

21.0 - 06.0

23.8 - 06.9

28.6 - 07.7

30.6 - 08.0

30.2 - 12.0

41.2 - 13.5

11.9 - 06.9

43.0 - 12.2

50.8 - 16.6

53.1 - 16.9

36.3 - 16.9

47.6 - 16.6 - (V - 5x800m)

44.7 - 12.1 - (T- 3x1mi) (V- 5x800m)

48.6 - 16.6 - (T- 3x1.5mi)

53.7 - 16.6 - (V- 3x1mi) (T- 3x2mi)

55.7 - 18.0 - (V- 6x800m)

21.8 - 08.0 - (T- 4x1mi) (V- 5K race)

M 42, goal races: 1 mile + 5k june 2, 5k father’s day

M - off, foot

T - off, foot

W- 6 easy

Th - 13 trail in heat, 2:10 run time , temp 96 F

F - off

S - 4x1000, 2:30 rest (3:24,22,19, 18), 400 (63), 93F

S - 6-8 later, 93F

week tot 33?

felt great in 1000s. hoping to break 5:00 in mile (6pm) and 17:30 in 5k (7pm) in races in 2 weeks. 5:18 and 17;58 last year but the heat really shocked me. cottonmouth in the mile from 100m to end, too. will be hot so i've been heat training. 1k workout felt surprisingly good in the heat, though it was about 10 F cooler than a week ago. guess heat training is working. father's day 5k 2 weeks later will be early morning so aiming for sub-16 again there (17:23 last year).

looking for some ideas to hone the mile. speed is there (63s 400 at end of 1k repeats) and heat training is there. any suggestions specific to help prep for running 75s for a mile straight would be helpful.

This one is a killer, butbits also a pretty good indicator: 2 sets of 800-200-200 at mile pace with 200 jog in between reps and full recovery between sets. But unless you've done some longer reps to prepare for that, is back it down to 600-200-200. 800 at mile pace is tough on your body and hard to do if you haven't regularly been cranking 400s and occasionally hitting 600s.

Pappy wrote:

Just so I can beat a dead horse and prove the Midwest point. I looked this up while sitting on my lanai enjoying the weather.

"A veranda is a term used mostly in the South. It is a large, open porch, It usually has a roof and sometimes is partly enclosed with a railing. It usually goes across the front of the house and can extend around the side of the house. It is sometimes referred to as a "gallery" as well."

Véranda means the same thing in French, but it has an accent on the 'e'.

And in Portuguese the word is "varanda", so it most likely comes from latin.

Allen - Nice work with the race. I can tell you warm-up properly. I am TERRIBLE at warming up. I just cannot get it through my very dense skull that I need to get it right. I am gun-shy about doing too long or thorough of a warm-up. Could you be my psychiatrist/coach on this?

Tdr - Nice work. I could not agree more about your observations on the watch. I have toyed with not using one while racing, but I am gun-shy about that, too.

RRR - Nice to hear that 3R is back! There is plenty of talent in that body of yours, and I look forward to seeing it develop. Good health to you.

DB - Thanks, my friend, and happy running to you!

Me: an old guy that found running late in life

M49, 17:39 5k (yesterday), 36:27 10k (two weeks ago), 2:49:01 marathon (Mar. 2018)

My week:

M: 6.13 at 6:34.5

overall...hot/humid

, then got caught in a storm...7:17, 6:57, 6:37, 6:24, 6:08, 6:02, 0:55

T: 8.5 at 6:35 overall...very hot/humid (heat index of 96)...7:01, 6:53, 6:50, 6:33, 6:28, 6:29, 6:31, 6:10, 2:59

W: 12.13 at 6:35.5

overall...hilly...warm/rainy...finished

6:30, 6:21, 6:30, 6:16, 6:21, 6:07, 0:47

T: 13.13 at 6:35 overall (1:26:25)...hilly and in the rain...6:57, 7:00, 6:59, 7:00, 6:40, 6:37, 6:34, 6:27, 6:34, 6:25, 6:24,, 6:03, 5:58, 0:47...felt great

F: 10.79 at 6:48 overall...hilly and in the rain...6:38, 6:22, 3:09 to finish...getting used to new watch

Sat.: AM: 5k race...17:39 and first overall...hilly course

Sat.: AM (about an hour after the race)...8.5 at 6.29.9 overall...7:08, 6:43, 6:43, 6:31, 6:28, 6:24, 6:15, 6:03, 3:00

62 miles

Have a great week, everyone!

M34, NEIGHBORHOOD CHAMP

M - 5 easy

Tu - 8 easy

W - 6x400 (77, 79, 79, 79, 78, 79). 7 total.

Th - 8 easy

F - 5 easy

Sa - 5 easy

Su - 10k race in 34:45(?). Slowest winning time in years. 14 total.

Total miles: 52

Cut the volume significantly both as a taper and also to try to resolve some of these hamstring issues. Not sure what the plans are the next couple weeks. Have work travel next week (3 nights in Buckhead, doesn’t seem super runner-friendly) and might take an actual vacation in early June. Might sneak in a race before the next planned 5k in July.

Humidity was a big factor this morning. Only about 74 degrees at the 8:45 start, but the dew point was also over 70.

GPS splits were 5:18, 5:18, 5:13, 5:29, 5:56, 5:43. Actual 3 mile split was 16:05, so add a few seconds per mile I guess.

Took a small lead after a few hundred meters. Felt pretty good in the first half and got some separation on mile 3, but started feeling my core temperature sharply rise in mile 4 (chills, gooseflesh). After that, just tried to survive. Won by about 30s over a guy who placed right behind me (by 17s) at Cherry Blossom. So while the time is slower than I ran in a tempo run a few weeks ago, the performance was all right.

Usually you get a faster field, with $150/125/100 prizes for the top 3. Can’t complain. I also won my hometown’s equivalent of this race once or twice in college with a soft time when the Hanson’s guys didn’t show.

A young girl ran a 43. Apparently an age group world record, for whatever her age.

Also my wife’s first 10k. Picked her up on my cooldown.

I think I managed to keep the RR&T thread mojo going. I managed a pretty decent marathon PR. 3:02:58 net time for a BQ - 27:02. Most everything went well. Race report to come later...

Sub 6:00 wrote:

A young girl ran a 43. Apparently an age group world record, for whatever her age..

Girl is 7. Dang. Set the WR for 6 year old last year.

Still Improving wrote:

I think I managed to keep the RR&T thread mojo going. I managed a pretty decent marathon PR. 3:02:58 net time for a BQ - 27:02. Most everything went well. Race report to come later...

Awesome job!!

Congratulations to Allen, OR, and R4F! Way to go guys! Love the description of R4F going Hulk with the shirt in the rain.

Really like the look of those splits, Allen. If you were able to finish at 6:00 after opening miles in the 6:20s without feeling like you had really gone to the well, then you have to figure you could have held the 6:20s for a good while longer (through 5 at least and quite possibly further?) So, considering this was a rust-buster, it seems like a good step toward your goal with the 15k.

Interesting stuff with the gait analysis, Smoove. I think you get more air in your running stride than I do with my "vertical leap"... (I actually sink into the ground a bit when I jump.) The conversation with too hot and Stonecutter was fascinating.

My week:

42, M, 5'8 130-something

Old PRs: 16:30s/34:20s/2:44

Current goals: Build base/early fall marathon

Beyond that: have fun running and chase some AG PRs

M 2:01 with 20k on the park loop in 1:25:37 (4:17/k) plus 4 x strides, hill bounding, and hill sprints coming back / 21 shuffle

Pretty nice, bit of allergies but not too bad, legs felt strong, plenty of work but felt like I could have gone further

T 1:20 Lake trails easy / 21 shuffle

Mild, not quite warm enough to be muggy, felt like I bounced back really well from Monday’s workout

W 21 shuffle / 1:27 with 6 x 1k quick/1k cruise on the park loop (4:33/4:02, 4:25/3:51!?, 4:24/4:02, 4:23/3:59, 4:23/3:59, 4:22/4:01), plus 4 x strides, springs, and sprints on the way back

Little warmer, legs felt a little heavy getting going but very good during the workout, especially on the “easy” k’s. Went by quickly and felt well worked but not wrecked by the end. Need to work on springing form a little. (Note: guy I’ve seen running asked to jump in just before the second quick k. Didn’t intend to pick up the pace but that’s what happened. Oops. He dropped out halfway through the next easy k...)

Th 1:47 easy/steady downtown and over the bridge to Cross Path and back

Mild, overcast, felt fine but just a touch more demanding than I really wanted it to be. Make sure I back it off this weekend.

F 2:34 easy Sawmill trails (Brook Trail)

Pleasant, legs felt pretty good and strong all the way, noticeably less weary at the end than previous long trail runs.

Sat 1:16 trolley track, easy/steady up, fartlek with 1:00 quick/1:00 cruise back down the trolley track, plus 4 x strides, springs, sprints / 21 shuffle.

Cool, light rain, perfect for running, felt great, legs very loose, better form with the hill stuff. The fartlek was kind of a tune-up for my workout coming up on Monday.

Sun 22 shuffle

For the week: 12:10, 36k specific, 3:54 trails, 3 sessions of speed, 1:46 shuffle

Everything's been feeling good. Really nice weather for running. Looks like it's going to be warmer here next week, though, so have to adjust to that a little.

Congratulations to Sub 6:00 and Still Improving as well!

Sub 6:00 - Congrats on the win. That is some nice running in the humidity. Your body was telling you: “It is too hot for this.” Actually, with you mentioning that you ran faster in a tempo run a few weeks ago, I feel better now.