Road Racing and Training Thread. Week Ending June 3, 2018

Thanks for getting it started Pappy!

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

W: 6 miles easy

R: 3 miles with wife very very easy

F: 5 miles easy

Sa:

AM) 3.5 miles easy

PM) 5 miles easy

Su:

AM) 2 miles easy

PM) 5K race

The race starts at 6:00pm tonight! I went out for an easy 2 miles this morning to shake out the legs.

I didn’t taper much or do any structured speedwork but I’m feeling good. I will wear the watch but not look at it. I want to have the data post-race but I don’t want it to influence my race-day strategy. The goal is to find somebody to go after and draft. Hopefully the leaders go out in something closer to 5:20 than to 5:00.

I have no shot at sub-17 if I don’t have people that I’m trying to stay with. I want to test my limits in this one! I’ve run plenty of 17:40-18:00 5Ks in the last few months going out slow and I know that if I go out in 5:30 I have a better chance of improving on that time but I have no interest in running a smart, well-paced 17:30ish.

Worst case scenario I’ll post a good 2 mile split (for me) and drop out.

Thank you for all the motivation and tips you guys have shared! Looking forward to reading more training talk.

Another week of PT for me. Right knee 95% Left still about 65%.

3 miles total. Goofy walks continue along with squats and different step routines. Really hoping this gets corrected. Every run seems to just flare them up.

Good luck tonight TDR.

Uninteresting week for me. All easy distance, although some of it felt less easy as I'm still adjusting to the change in my cadence and shortening of my stride.

Swapped out the 40 minute elliptical session last week for a planned 6 miles today which would get me to 50 miles for the weeks

My plantar fascia is starting to seem like it's going to be an issue. I will look into getting a cortisone shot this week to see if it calms things down.

M - 6 easy

Tu - 8 moderate

W - 6 easy

Th - 6 easy

F - 6 easy

Sa - 12 easy

Su - 6 easy or elliptical planned

Good luck tonight, TDR!

I like the mantras. May I suggest another? “Commit.” When time trialing and/or racing fast competition, it takes a certain level of faith and commitment to go out at that uncomfortable pace.

So attack. Commit. Then hold on.

Best of luck.

M58 -- 5'11" 164 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

This year (2018) -- 19:17 5K

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

Training -- 9-day cycle with Long Run, VO2max and LT workouts

May 28 - June 3, 2018

Easy - 5.1 miles @ 9:01/mi

Off

LR -- 12.2 miles @ 8:52/mi (am); 3.5 miles w/1200m @ 1-mi pace (pm)

Easy - 4.0 miles @ 9:53/mi w/2x1min @ 5K pace

Easy - 4.0 miles @ 8:38/mi w/2x1min @ 5K pace

VO2 -- 3.0-mi warmup; 5K race @ 6:13/mi (6:08, 6:15, 6:15, :39)

Off - (maybe easy run or bike later)

WEEK TOTAL: 34.8 MILES

My mileage fell off a bit this week as work forced an unplanned day off on Tuesday, then I tapered a couple days prior to yesterday's 5K race.

I wasn't feeling great, but went hard for the first mile, looking for at least a chance at 19-flat. I had to back off after that, but maintained a decent pace to finish in 19:17. Not quite what I wanted, but still an improvement over the 19:35 two weeks ago. And, incredibly, still better than an 80% Age Grade!

Next up: a 1-mile track race on Friday.

Good luck tonight TDR and nice 5k improvement Allen.

I've had a laid back week. I got 27 miles in on my bike. Ran 40 minutes easy yesterday. My foot felt good during and after, but was a bit tight this morning. Taking today off.

Hope all have a great week!

35 yr old guy. 158ish lbs. 6foot.

Race week! 2miler on Friday Night

First week of the Pappy Protocol Base Phase and I feel fantastic.

Mon - 45 E + Strides 5.62miles

Tue - 42:37 Progression 6miles

Wed - 60 E 7.69miles

Thu - 29:24E 4miles + Strides

Fri - 45 progression 6.41 miles

Sat - 60E 7.79 miles

Sun - 75E 10.23miles

Total 47.73 miles

Plus 50 on Bike and 2x Lifting sesssions.

Really good week for me 3rd week off injury And considering all last summer from June to September my high was 51.3. Average paces are coming down and I can feel the strength returning. Weather broke this morning and it was like 64+54 and felt even cooler. The 7-7:10 type pace is starting to feel very smooth and easy. Looking forward to seeing what happens at the race Friday night. No matter what it will be a good effort.

Have a wonder Sunday and good weeks Gentleman. And AJ...JUST BRING IT

Pappy, nice work on the PT. It seems like you're continuing to see some progress. I hope the lagging knee catches up and you can get some more miles.

Tall dark roast, I like this plan! I'm only disappointed the race is tonight cuz I was looking forward to a race report this morning, ha ha.

But Allen came through! Nice working bettering your 5K from two weeks ago. And that long run with the 1200m time trial later one seems like a tough day.

Smoove, neat to see you back in the 50s. I'll be curious to hear how the stride feels when you start including some faster paces in there.

Coach Jef ROC, I know you posted it in the last thread, but figured I'd throw my response up here in the new one. I don't have much experience with making a training plan like Hudsons. For my spring marathon I went with the less is more approach and took ideas from Hudson and Hansons and Roche and guys on this thread. I didn't think I was ready for a full on plan yet. Maybe this next go around. Your HM is in the late fall? When do you plan to transition from Hadd to Hudson? Late summer? Early fall?

37m

Week 3, All Your Base Are Belong To Us

M, 8.5 easy

T, 8.4 easy

W, planned off day

Th, 11.6 at about 1/2 effort

F, 7.7 super easy regeneration paces

Sa, 7.8 easy with 8 strides

Su, 15.7 moderately easy

60 miles

Early in the week I was really dragging. I think the day off helped, but even going out on Thursday morning I was beat, but the legs started to come around and that ended up being a good day. Friday was slow and I felt much better after that. Saturday I had some good pop and the strides felt really, really good. And today was the first 2 hour long run since the marathon. It felt great for 90 minutes, so hopefully that means that last half hour brought some good adaptations. I do think I need to be a bit careful right now, though. I've got some sore spots on both achilles and overall I just feel so so.

Pappy - Thanks for getting us started. 1 knee looking good 1 to go

TDR - good luck tonight

Smoove - I'm not an expert in this area & about 20 years younger but it seems like you get cortisone shots pretty frequently for someone your age. Are they recommended by your PT?

Allen - congrats on the 5k

R4F - seems like your being smart about the foot

RRR - I'm looking forward to your 2 mile as well. Get after it man!

consistency - smart to listen to your body

23yo M, 6' 150#

Next Race: 800 & 3000 on 06/14

M: 8 w/ 4x5" flat accels, 4x10" flat sprints, toasty again today

T: 6 w/ 8x15" stride/ 30" jog, was going to do some more intense work including a 90" TT, but my L calf has been bugging me and I want to be ready to go this weekend for a 5k.

W: strength (MB hop & throw, power snatch, back squat, push ups/ multi lunge/ rows)

Th: 8

F: 6 w/ 90sec TT, maybe 95% effort. Turns out the 5k I was going to do tomorrow isn't actually until July. Did the 90" TT I was going to do on Tuesday but skipped the reps I was going to do after. Figured the 90" TT was most important for getting me race ready mentally. Calf felt pretty good. strength after (jumps/crawling, power clean & jerk, pull up/BW RDL, DB press from split/twists, rows)

S: 10.5 on trails (crushed gravel plus some single track) plus biking to and from park

S: hiking later today??

38M

Me Against the World

M 8 easy, weights pm

T 2 up, 3T (5:46, 5:54, 5:52), 2 down = 7 total

W 8 easy

Th 6 total w ~1k time trial (5:08 pace)

F 9.5 easy

S 10 easy

S 15.5 w gentle progression down to 6:30ish for a few miles

Total: 64 total

Another fine week easing back into rhythm. Injected a little more quality but not too much. Redneck altitude training in full effect with dew points consistently over 70F. Rrr you should pray for a heat wave in Houston. Aj ain’t built for running in warm weather.

Thanks Pappy!

Got a guy in my neighborhood, looks mid 30s. He’s obviously had a mild stroke. Started walking around the neighborhood very very slowly several years ago with a cane. I always gave him a nod and smile on my runs, hoping he won’t grudge me my good fortune. Never seemed to notice. He’s really movin’ these days, and he gave me a nod back earlier this week. That guy.

TDR: Good luck!

Smoove: Your injury issues seem almost like a metaphor for the cramping issues. Frustrating to get pulled up just when you need to get moving. Hope the shot helps.

Allen: Improvement is “better than a sharp stick in the eye,” as my grandpa used to say. And an 80% age grade...RESPECT... I’m still chasin’...

Running4Fun: Hope the foot is a non-issue!

RRR: Appreciate the look under the hood at the protocol! Enjoy the race!

consistency: Thanks for the shout out. I’m thinking mid July to transition into a Hudsonish plan. My mileage is way higher than the first few weeks of that plan, so I’m gonna keep up my regular mileage and HR focus while adding the hill sprints etc. 5 or 6 weeks in (mid-August) the plan starts asking for pace-based workouts and that’s when I’ll officially end my HR Hadd base and go back to training by pace, using the fundamental and sharpening periods. In pencil, of course.

pewow: As a geezer, I gotta say I drool over some of your weeks.

AJ: Redneck altitude training made me lol.

Male, 50 yo, 5’7”, 127 lbs

Goals: Build a Solid Base

Upcomingish Races: 10/06 10k, 11/04 HM

4 days low aerobic

2 days high aerobic

1 day high/low long run in the hills

Total: 8:54 - 54 miles - 5450 ft

I’ve run everyday for a month. I may take tomorrow off, may not. We’ll see.

Today’s long run: I ran this course in the opposite direction using the same hi/low principle about a year ago in 3:08. Today was 2:25, but it was cooler too. I feel good everyday, but my muscles were tiring near the end of today’s long downhill. So maybe a day off tomorrow. Maybe not.

Hey, young guys and old guys: cherish the good days and the bad.

Cuz when it's good, it's so so good, but when it's gone, it's gone.

https://youtu.be/veqC96l-Z4E

AJ - RRR is also a poor hot weather runner. He overheated in the desert when a young man and still pays for it some days. He is also getting some solid muscle so he can go double or nothing with you Arm Wrestling if he does lose.

Hey everybody!

Pappy: It sounds like things are coming along. What kind of surface are you doing the running on? Are you trying to do the runs all in one go or breaking them up into shorter sections? For myself, I've found that the walk/run/walk/run approach is very helpful when I'm coming back from being broke down (better mechanics + less fatigue = more progress with less risk of messing myself up again).

TDR: Get after it with that 5k.

RRR: Cool to see Plan Pappy start to unfold.

Allen: Solid work in that 5k, coming off a strong week of training last week. Keep it going! (Enjoyed running into you in that other thread a couple days ago, by the way.)

Smoove: Take care of that foot.

R4F: Feet can be frustrating. I had similar issues after one of mine got run over by a car. Weird feelings of weakness/instability/inflammation/generalized-something-is-wrongness that would kind of come and go. And then, eventually, went. I think different shoes may have been helpful in my case (trying to remember).

Consistency: Good to hear the legs are coming around. Listen to the achilles, though.

pewow: Very interesting to follow your training with all the sprint and strength stuff.

AJ: Strong week working through the heat.

Coach Jeff: That is really tremendous progress on the long run.

Me, my week:

42, M

Old PRs: 16:30s/34:20s/1:19/2:44

Current goals: Get fit and get back into racing (it's been a while...). Had been thinking about doing a local marathon at the end of the summer, but some family stuff came up so I will be cooking up a new plan.

M 27 shuffle (travel and family stuff)

T 1:28 easy trails Fitzgerald Lake / 27 shuffle

Warm, still feeling traces of the cold I came down with last week but felt decent enough.

W 1:28 with 6 x 1k/1k (3:54-3:58/4:25-4:33) plus 4 x strides, hill springs, hill sprints / 27 shuffle

Feeling the temp, allergies, and whatever’s left of my cold, but legs were pretty strong and the workout went fairly well overall.

Th 1:55 easy Cross Path / 27 shuffle

Warm but not too bad, nice breeze off the river for part of the way. Legs a little tired but not too bad, kept it nice and steady.

F 1:15 Fitzgerald Lake / 27 shuffle

Early, foggy and damp, felt pretty tired but not too bad

Sat 48 steady with my HS cross-country coach and his son

Early, getting warm already, legs feeling just a little beat up

Sun 2:35 easy trails Sawmill Hills

Very early, very pleasant, pretty sleepy for a lot of the run which contributed to some sloppy footwork on the trails, but legs held up pretty well overall, the beat-up feeling seems to have passed for the time being.

Total 11:41 (4:54 trails, 2:25 shuffle)

Mine was fairly uneventful

Mostly easy running. One real workout 60 min @ 6:42. And 8 x 10 sec hill sprints, 57 total

Raced a 5k yesterday for fun, zero GPS, ie timex, ended up with a 17:50. Only know first split 5:37 but missed the rest. Definitely lungs were giving up last mile. Fell behind the leaders but I probably should have pushed a little bit more. Winner pulled away mile 3, won by 15 sec. Overall great considering I haven't done any work faster than LT for about 4 weeks and took about 10 days off between sickness and family visit. Happy running all!

Tdr go for it!

J - nice race! Almost what I ran last august to kickoff my season in August (17:52). I thot about going watch less Friday but I figure I need it to make sure I don't get jack up and pull an RRR the first 800 meters

Sun - 8 easy

Mon - 12 in 7:14 avg

Tues - 10 (Fartlek: 2 sets of 3min-2-2-1-1-1; 45s rests between reps, 3:00 between sets)

Wed - 10 recovery (no watch, over 8:00 avg)

Thur - 8 easy + 4 strides

Fri - 12 easy

Sat - 10 in 6:49 avg

Total: 70 miles

Back at it. No weights or hills, I've been tired from installing insulation most of the week. Met up with the local group on Tuesday night but struggled. The fartlek was run faster than I expected or wanted to at this point, but no big deal. Happy to have a good week of volume.

Male, 31, father of two young ones

M - 6k very easy on the treadmill.

T - 16k*

W - off

Th - 60k bike

F - 70k bike

S - 60k bike

S - 60k bike

Monday night after the gym I hopped on my bike and felt a sting in my lower back. Tuesday morning I felt fine, started running and noticed that there was "something". At halfway, c.8k away from home, sharp pain in the lower back. Hobbled back home and went straight for a 3h flight to Madrid. Nothing more enjoyable than sitting tight with back pain.

As I traveled for work I could not see a doctor and used Dr. Google instead. Looks like the sciatica is the problem.

I have no pain when biking, and the lying leg raise Test has improved over the last few days. I hope I am back running by the end of the week.

And as usual, such an injury flares up right when I had some great races (16:33 5k) and wanted to build on that.

Comments tomorrow. Hope we don't have 20 pages of nonsense by then ?

Very solid week for me:

Sunday Long 18.5 with 18 @ 6:17

Monday AM 7.5 easy + 4x hill sprint PM 10 with 9 progressive @ 6:13 avg

Tuesday AM 9 on treadmill with 10/5/3 minutes @ 6:00 on 4% incline PM 9 on Treadmill w 8 @ 6:08avg

Wednesday AM 4.75 jogging PM 14.5 with 13 steady @ 6:11

Thursday AM 6 very easy + 4x hill sprint PM 10.25 at good pace

Friday AM 9 with 2x 2k, 2x 1200m on 400 jog, around 3:30 a 1k. PM 10.5 w 10 progressive @ 6:12, last 1600 in 5:33

Saturday AM 8 easy PM 6 jogging

Total: 123

Hope everyone is enjoying the warmer weather, I know I certainly am. Also just want to mention my gratitude for the positive vibes on this thread - helps me remember that even if I can't be Kipchoge (and lord knows I can't!), being able to push my body like this is a joy and a privilege.