Re: Road Racing and Training Thread, Week Ending 8/12/2018

Leaderboard

Smoove 91.9% (15K...49:17)

statfanatic 89.08% (1 mi...4:10)

Bdubs 85.21% (8K...25:45)

Jewbacca 84.2% (HM...1:10:19)

outsiderunner 83.55% (10K...36:27)

pewow 82.14% (1 mi...4:31)

Allen 81.50% (5K...19:17)

angryjohnny 80.69% (5K...16:40)

HHH 80.04% (5K...15:53)

Sub 6:00 79.4% (10 miles...55:31)

Stone Cutter 79.12% (5K...17:11)

hantph96 78.56% (5K...16:33)

Still Improving 77.6% (5K...19:00)

Tall dark roast 76.21% (5K...17:10)

RunnerSam 76.01% (5K...17:04)

Runrincerepeat 74.9% (5K...17:12)

Coach Jeff 72.41% (5K...20:22)

Gordon Tremeshko 70.9% (5K...18:17)

Runningforfun 68.93% (HM...1:25:57)

RunGuy Midwest 67.82% (10K...39:54)

*If you want to be included on this list, submit your age and best performance at any distance within the last year.

Male, 33, 5’10” 160 lbs

PRs: 16:03 (2011) 2:56:47 (2016) 4:42 mile (2011)

Recent: 17:19 ( June 2018)

Goal: Continue Mileage Ramp / November 5K

Su: 10 miles 7:57avg

M: 3 miles 8:04avg

T: 7 miles 7:44avg

W: 7 miles 8:13avg + 50yd strides

R: 7 miles 7:59avg

F: 7 miles 8:12avg. Got hit by a cool evening rain...weather nice for running by Miami standards

Sa: 6 miles 7:25avg + 4 x 200 w/standing rest (40, 36, 37, 33)

Pace slowed this week but I’m okay with it because August is historically a bad month for me. As OR likes to say just trying to get through it. No need to be a hero in practice.

On Saturday I ran with a guy in his forties who doesn’t even train that much and yet who blew my doors open in the last 200 rep. Just made me realize that how much speed I’ve lost. 33 seconds in trainers is a really big deal for me these days.

I return to work tomorrow and just thinking about the changes that lay ahead has me stressed out. I really think we need to adopt three day weekends in place of a whole 2 months off for teachers. I know parents would complain and maybe some teachers who use those months to travel abroad but my wife and I are broke so that doesn’t help us. Okay enough complaining. Grateful to have a job, a loving wife, and the ability to run.

35-M-158

Racing some 5k-10k in sept October

Next up is a 5k tri relay leg on sept 1

Get/Stay 100% healthy and build that mileage.

Sun 11.5

Mon 4 + Lifting + Core

Tue 6/4

Wed 7 in the hills steady + Lifted

Thur 4/4 steady w a little kick both runs

Fri 4.5 and a couple light strides w my buddy

Sat 5 mile “army run”. Sit-ups to failure pre and post run. Pushups to failure every mile. Was a staple from Army days in the weeks leading up to a fitness test. + Lifted+ Core

50 miles total. Just running no watch

45ish miles easy on bike

3xlifting 2xcore

Good week for me. Added a couple little doubles for convenience and extra miles. Lower hamstring worked itself out. Piriformis I could feel a couple times but nothing major at all.

Getting back down south of 158 whilst keeping some extra muscle which should help in fall. My legs filled out some from pushing that big gear on the bike hard this summer. They feel strong.

The “Army Run” was an old staple to get me ready to max out my fitness tests (2mins pushups 2mins sit-ups 2mile Run .. TT basically) I knew when I got to 150ish sit-ups 300+ push-ups and last mile of a 5er in sub 6 I was in 100%+ shape. The lifting and extra mileage are leaning me back down while keeping strength.

Ordered the Adizero Tempo 9 today to try. First pair of adidas. Checked the boxes of drop - weight - mild stability. Great price on RW. If like them gonna load up. Now on lookout for a “meaty” trainer for slow recovery days and secondary runs.

Highlight of week was seeing my little racing crew perform well In 5k on Saturday. Buddy got a 22s PR . ThenGal did not PR but was close and won Masters.

Overall feeling the mojo slip back in mentally and physically. Was another long summer but luckily I held firm on my motivation to keep the grind any way I could.

Onwards and upwards gentleman. I’m excited to see some nice weeks!

M38

Chicago (marathon #12)

Goal: sub 2:40 (PR = 2:41)

M: 10 easy

T: 10 easy

W: 2x1600, 2x1200, 2x1k with ~3:00-3:30 rest. Goal ~ 5:30 pace. Result: 5:27, 5:27, 4:06, 4:08, 3:28, 3:25 10 total

Th: 10 easy

F: 8.2 easy

S: TLT: 2.5 up, 4 x mile T w 1 min jog rest (5:56, 5:54, 5:55, 5:43), 8E, 3T (6:01, 6:03, 5:57), 2.5 down = 20 total

S: 12 easy

Total = 80.2 (sans Sunday double)

Very pleased with my week. Tuesday workout is one I cribbed from the slo speed cycle. Tough stuff. I had to extend some of the rests just to get through it. This was my first run in my new Streak 6s. I liked them fine but I don’t think they are materially faster than the Lunaracer as the NYT study suggests. They actually felt a little slippery on a wet track.

For the TLT on Saturday I thought anything under 6:00 would be good. Was well below that for the miles and pretty much right on it for the 3 mile tempo at the end. Had a really good group for this run which made a big difference. Also the Streak 6s seems to do a little better on dry pavement. First 20 miler since before Boston.

8 week’s until race day. Grind on...

Male, 50 yo, 5’7”, 127 lbs

Goals: sub-40 10k, sub-90 HM

Upcomingish Races: 8/23 5k TT event, 10/06 10k, 11/04 HM

M: 10.2k easy

T: 12k high-aerobic fartlek 8x45sec with 5x8sec hill sprints

W: 12k easy in the hills

T: 10k including 5x8sec hill sprints

F: 12k Progressive, bumping up to 175bpm

S: 11.5k commute with Mac on my back

S: 22k progressive and uphill steep at the end (around 10 minutes faster than in January on the same course and similar HR) Not flyin', but not pleasurin' myself either.

Total: 8:43 - 56.6 miles - 3,400 feet

Highlights: Friday’s Progressive run with the bump up to 175 bpm. My Hadd approach of sneaking up on my lactate threshold takes another step forward. 175 is just under my marathon HR (consistently at around 180) so I guess I should still be safely aerobic here. Looking forward to running my hi-aerobic efforts at 175 for the next couple of weeks. Then, I’m going to switch over from HR training to PACE training as formal workouts for the HM begin.

Lowlights: Feeling stressed and pressed by some issues at work, so much so that I put out some feelers to other employers. Didn’t enjoy the mental space on my runs earlier in the week...lots of pessimistic thoughts. By the end of the week, I had dealt with the crisis. Still, it’s humbling to realize how easily I can get knocked off my mental game.

HM Training (12 weeks to go): Followed my plan almost exactly this week. The “quality” additions are still ramping up and are still effort-based (progression runs with HRM to “moderate,” “all out” hill sprints, “fartleks” in the wide 10k-3k pace range). These are workouts to support the more structured workouts I’ll be starting around the beginning of September.

AJ - I meant to mention to you when you got the Streaks that they are slick in the rain .. esp on the road but I felt they grip nice on dry roads. Very nice week. That TLT sh*t looks like a ball breaker. Im morn looking forward to that kind of thing when I hit 40ish and decide to start ‘thonning.

Male 50 5'8" 133lbs

PRs

Marathon 3:02:58 May 2018

HM 1:33:14 November 2017

10mi. 1:06:45 March 2018

5k 19:00 June 2018

Goal Sub 3 Marathon, CIM Dec. 2

Next Race

20k - Aug. 19 Goal Sub 1:28

Mon. 6.9mi Easy 8:20 avg

Tues. 7mi Easy 8:01 avg

Wed. 8.2mi Easy 8:05 avg

Thurs. 7.5mi Easy 8:23 avg

Fri. 7.2mi Easy 8:16 avg

Sat. 15.1mi as 4 Easy + 20min Tempo (7:01 +75ft, 7:03 +79ft, 6:36 -39ft) + 6 Easy

Sun. Core Hip work planned

Total 52.1mi

Got the volume up this week and taking note of this I decided I would add some quality into Saturday's long run. In the first miles of the run I decided I would add in some sort of tempo effort and settled on a 20min tempo as a 3 mile effort. This also helped me set a goal for next week's 20k since I expect the weather conditions to be similar on race day. Just got caught up on the past two days in last week's thread. Good discussion regarding sub 3 predictions and Smoove's sub 2:30 aspirations. I have some comments I'd like to share on those topics but that will wait till later.

M34, building a MONSTER BASE

Goals:

1) Get the PTT happy

2) ???

3) Detroit Marathon (10/21)

Mo: Walked 2 miles plus some weights

Tu: Walked 2 miles plus some weights

We: 3.3 @ 6:41 overall as .75 run, .1 brisk walk. Running sections got moderately fast (hitting 5:30 pace towards the end.)

Th: 3.5 jog

Fr: 5 @ 6:22. Mini progression run (7:06, 6:26, 6:23, 6:03, 5:53).

Sa: 8 @ 6:32 (last 4 in 6:28, 6:20, 6:15, 6:06)

Su: 7 easy

Total: 26 miles of running/jogging

Trying to get back near normal next week.

Fun fact I learned this week: there are two public high school tracks within a kilometer of my house that have full steeplechase setups. That makes no sense to me. (Neither is open to the public—I do workouts 2.5 miles away, across the river, on top of an old landfill.)

Nice week's, gents!

RRR - Glad to hear the 5k was successful. Sub 19 is around the corner for your buddy.

Stone - Are you pacing your fiance for the entire marathon? You're a good man!

32, 5-6, 154ish, happy to be the caboose on TDR's list!

PR's: 39:54 (2018), 1:25:54 (2014), 3:04:00 (2014)

Half 10/6, marathon 10/21, chasing sub-3

Good week for me.

M - 9 @ 8:44

T - 10 @ 7:47

W - 8 total - 3 * mile in 5:57, 5:56, 5:53 with 600 btwn

T - 5 @ 8:54

F - 8 @ 8:14

Sa - 16.5 @ 7:36 - Combined my weekly LR and tempo. Did 8.5 followed by 7 mile tempo in 49:35 (7:05 avg mile). Was hoping to be c loser to 7, but satisfied with the workout. Felt good enough today, so I didn't overdo it.

Su - 5.5 @ 8:42

62 total in 8:19, 8:03 overall pace.

10 weeks to go!

M26, 6'1" 150

PBs: 5k (itrack): 16:49 (2017), 8k (road): 27:12 (2017), 10 mi: 58:38 (2016)

Goals: general improvement 5k-half

Mon: 8 @ 7:43

Tues: 2 up, 3.5 tempo in 22 mins (6:18 pace), 3.5 down

Weds AM: 8 @ 7:47

PM: 2 up, 1600m of stride straights/jog curves in 6:09, 1 down

Thurs: 6 @ 7:46

Fri AM: 2.5 up

5x600 w/200 jog (about 1:10) rest: 1:59, 1:59, 2:01, 2:02, 2:02

4x200 w/100 walk/100 jog (~1:45) rest: 33, 34, 34, 32

2.5 down

Fri PM: 5 @ 7:43

Sat: off

Sun: 8 @ 7:16

Total: 56 miles

First actual track workout in a while on Friday, didn't realize how difficult the 600s were going to be with the short rest but I cut it off before it got too hard. I'll probably keep the tempo/LT workout Tuesday, repeats Friday schedule going, though once I start having class I might have to push the main workout to the evening.

Lots going on with folks this week, with AJ's TLT jumping off of the page.

Off week for me.

M - 21:00 on elliptical followed by 7 miles easy

Tu - 30:00 on the elliptical followed by 6 miles easy

W - Off - I intended a workout of some sort this day, but I saw my PT over the lunch hour and she destroyed my calf in an attempt to help ward off the posterior tibial tendinitis that is returning, plus I worked until 7:30 and missed the chance to run with my group.

Th - 10 easyish

F - 10 easy

Sa - 10 miles with last 30 minutes or so with my heart rate up in tempo range. This weekend was a family beach weekend before school starts tomorrow, so I was stuck in even worse conditions than normal when I started at 9:00 - 86 degrees, 77 dew point, full sun. The effort was there, with my heart rate being between 164 and 172 for a long, sustained period, but it only took running at 7:00 pace to elicit that heart rate. I am not sure what to make of that from an adaptation standpoint, but it is an interesting side note at least.

Su - I think I am just going to go 10 easy in a few minutes.

As discussed at the end of last week, I need a few workout wins, so rather than try to get a hard workout in this morning at the beach or tonight by myself, I am going to do it partially indoors and partially outdoors tomorrow, with my friend perhaps pacing me through portions of it (the advantage of coaching a guy whose easy distance pace range comes close to including my marathon pace and who would not have to work particularly hard to run at my tempo pace).

55 miles and 60 total TAUs on 6 days. A poor week, but a good recovery week to see how I can do over the final 6 week push before the taper.

Last week of Summer for me. I'll be back to my normal schedule starting next week, so it should be easier to get workouts in.

MOnday: 5 AM, 4 PM.

Tuesday: 8.2 Am

Wednesday: 8

Thursday: 12 with 4 tempo in the middle (552, 545,538,543)

Friday: 8

Saturday: 10 Am, 4 Pm

Sunday :8 am

Other than the tempo all miles were between 630-720. I've got some PF/Achilles flareup going on, so only easy miles until I get that back in check

67 Total

comments tomorrow

M 23

Goal: sub 16 5k

M: 8 Nice summer run in the rain

T: 6 w/ 4x5" hill accels, 4x35" @3k-1mi effort, 4x10" hill sprints. The fast running was poppy enough today but I felt flat otherwise, strength after (MB throw/crawl, power snatch, back squat, pull ups/push ups/1L RDL, multi-lunge/rows)

W: 40min swimming, then travel in afternoon

Th: 4 w/ 3x5" hill A skips, 3x5" hill A runs, 3x10" hill bounds, then travel

F: 9 w/ 46min cruise, strength after (jumps, power clean & jerk, trap bar DL, 1A DB press/rotate squat, rows/1L squat/pull ups)

S: 13

S: yoga + biking

calf is acting up a bit, but I think I'll be able to cycle weeks of 40-45-50 mpw as is.

Stone - Nice week, always fun to get to work with some other people shooting goals of their own.

TDR - Nice week. If you keep putting the work in over the summer it will definitely pay off down the road.

AJ - Very nice week, especially that 20 miler. Really solid work there.

Improving - Nice consistent week.

RGMW - Nice week. Tough to get down to tempo pace after putting that many miles in beforehand.

Fitzy - Nice week, I think that's a pretty solid weekly schedule, although as you start looking at some of the longer stuff It might benefit you to move to either longer repeats or an every other week approach there.

Smoove - A down week 8 weeks out isn't the worst thing you could do. I would tend towards putting the volume in as opposed to focusing on workout 'wins' myself. I think putting the overall volume in, even during sub-optimal conditions, will pay off more than taking a few easier shorter days than normal so you can hit a workout you feel good about. I like seeing hard numbers and quantifiable results as much as the next guy (See my user name), but I do think there are times where that can't be your primary focus.

Bdubs - Nice week, stay healthy.

Pewow - Another nice well rounded week. When will you race again?

My week:

M - 9.5, 6:20 avg.

T - 8.5 miles, 6:16 avg.

W - 3 wu/cd, 8x 3 on, 1 off. Averaged 5:34 and I was really dragging on this one. Put a solid effort in though and there's not much else I could've done.

T - Off, work made running not an option

F - 10 very easy, 6:40 avg. Still exhausted from work.

S - 4 wu/cd, 3x300, 600 T, 3x300, 400 T, 3x300

44.5, 45.0, 44.6, 1:45 (90 rest)

*3:30*

43.5, 43.2, 43.3, 65.0 (2 min rest)

*5:00*

41.8, 41.3, 40.3 (3 min rest)

S - Headed out for 16 momentarily. Probably won't worry about pace too much.

The last month has been pretty tough to keep any kind of consistency and quality going. I think I've done a decent job of that, though, and now that my schedule is about to get back to normal I'm really looking forward to the next month.

Nice weeks, guys.

Not as much mileage as I had hoped for this week, but it was pretty hot and humid at the beach. I gather I needed a roll back week anyway. Thought about going out tonight to get to 60, but decided against it.

M: 7.5 at 6:49 overall...7:25, 6:59, 6:56, 6:45, 6:43, 6:37, 6:32, 3:12

T: 8:13 at 6:45 overall

W: AM: 8:13 at 6:50 overall

W: PM: 4.5 at 6:33 overall...6:56, 6:31, 6:35, 6:21, 3:07...stupid hot (90 + 74), but felt pretty good

T: AM: 6.5 at 6:48 overall

T: PM: 4.5 at 6:38 overall..7:07, 6:34, 6:36, 6:26, 3:09

F: 6.13 at 6:59.6 overall...tough run...kicked my can

Sat: 8.25 at 6:44 overall...felt a little better

53 miles

Tired now, but looking forward to the upcoming week.

Happy running, everyone.

M59 -- 5'11" 162 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, 59:59 15K, 3:07:23 marathon

This year (2018) -- 19:17 5K, 40:11 10K; 1:02:36 15K

Goal -- Build consistent mileage toward October 2019 marathon

Aug 6-12, 2018

Off (achiles)

Off (achilles)

7.7 miles @ 8:51/mi

Off (work)

Off (work)

4.0 miles @ 8:57/mi

4.0 miles @ 8:22/mi

WEEK TOTAL: 15.7 MILES

Stone: Glad you had a good week despite the motivation issues.

TDR: A bittersweet season for teacher-runners... the hot anti-workout weather drawing to a close with the work responsibilities moving in to take its place... I feel for ya!

RRR: That Army fitness workout is audacious! Glad your team had a good race experience. It's about time you had some good stuff come together for you. I gotta say I respect the way you refused to let an injury that kept you from training the way you would have liked keep you from training up to your best possible self given the circumstances.

AJ: 2 great workouts! That super high-quality Saturday is awesome. I can't hit your paces, but I'd like to get my training up to that effort level... and still have it be a training win rather than a hospital visit.

SI: Good workout on Saturday. You gonna taper for the 20k or train through? You've got to be feeling good about your sub 1:28 chances! Your easy runs average about a minute per mile faster than mine! Looking forward to reading about your success!

Sub 6: A good progression from walking to running!

RGMW: Like Still Improving, you are way ahead of me on the sub-3 trail. (But with only 10 weeks to go, you'd better be!!!) A very good week with solid paces.

More later... I have a 12 hour work day ahead of me...

angryjohnny wrote:

S: TLT: 2.5 up, 4 x mile T w 1 min jog rest (5:56, 5:54, 5:55, 5:43), 8E, 3T (6:01, 6:03, 5:57), 2.5 down = 20 total

Angryjohnny - Those kind of long runs scare the crap out of me. Not sure why. I'll progress mine all the way down to marathon pace, but for some reason I've yet pull the trigger on throwing true Tpace surges into my long runs. Good work man.

A kind of recovery week for me, intensity was low, but volume was high so we'll see how I bounce back next week.

M: Turns out the toe is fine. Ran 13.6, 1:37:52

T: After testing the toe yesterday went for my long run today. 23 miles, somewhere around 2:30, watched died, had to use buddy's time and distance after that, had already run 7 by the time he joined, I was just under 6:30 pace for my first 13 according to my watch, so it comes out somewhere around there.

W: 9, 1:02:10, not feeling too bad after the long one.

T: Off, physically and mentally drained, the 23 took a day, but its come to collect.

F: 13, 1:29:39

S: WU+8 Mile Tempo+CD (14.1 Total)

Splits: 5:33,5:26,5:28,5:06,5:04,5:07,4:54,4:53

Coach calls this a 6 plus 2, 6 miles at tempo, plus two at threshold. Ran the first 3 with the club boys, then pushed to the lower end of what I believe is true tempo, before shifting into threshold for the last two. Felt smooth and strong whole way. Good sign of fitness coming around.

S: AM 12, 1:27:29, plus 3 laps of straights and bends to break in some spikes, planning on racing a 3000m on Wednesday of this coming week. PM 4, 28:20. Was surprised when I realized this was my only double of the week, very out of the ordinary for me, Not sure I've ever run 90 in 6 days with only a single double.

Week Total: 90 Miles

Also because I forgot in my post and I want to see my ranking:

Male, 31, HM: 1:03:41, April 2018