Road Racing and Training Thread - Week Ending 9/23

Leaderboard

Bird502 92.88% (HM...1:03:41)

statfanatic 91.64% (1 mi...4:03)

Smoove 91.01% (HM...1:11:04)

krishna 85.27% (3K...8:38)

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

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

slow-twitch 83.64% (HM...1:11:36)

Andy Dufresne 83.56% (HM..1:10:54)

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

th3bt 83.4% (10K...35:23)

Allen 82.39% (5K...19:13)

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

HHH 80.7% (5K track...15:49)

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

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

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

Still Improving 78.67% (HM...1:25:01)

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

runrincerepeat 76.74% (5K...17:12)

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

RunnerSam 76.16% 5K...16:56)

Jeremy 75.65% (5K...17:15)

Coach Jeff 74.48% (5K...19:48)

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

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

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

PutoMiudo 66.65% (10K...40:17)

JamesTheAmateur 61.62% (1500m...5:34)

*If you want to be included on this list, submit your age and best performance at any distance within the last year. If your performance has expired or has been recorded here inaccurately, please let me know and it will be modified.

Male, 33, 5’10” 160 lbs

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

Recent: 17:19 (June 2018)

Goal: Miami Half Marathon Training begins October 8

S: 7 min w/u + 4 x 5:00 push w/ 5:00 jog (45 min total)

M: 3 miles easy

T: 40 minutes easy, 24 minutes brisk. (64 min total) Felt good.

W: Travel Day

R: 30 minutes easy + 2 x 20” accelerations at Old Key West Resort

F: 7 minute jog straight into 30 minutes easy straight into 20 minutes brisk (60 min total)

Sa: 15 minute jog straight into 45 minutes easy (60 min total)

Things have really turned around for me. I’m feeling positive, enjoying all my runs again, and my body is actually giving me something back. Now that that I’ve given myself permission to slow down, things are just clicking. I’m also being a lot more liberal with taking complete rest days which put a real pop back into my legs. Somebody please remind me to go back to this system if things start to go south for me beginning October 8th under a more structured program lol

Have a great week everyone!

TDR - Great news! I am really glad that you figured things out, but more importantly, I am glad to hear you are enjoying running again.

RRR dude 6ft 156

5k 29th. HM 14th

Goals : dec 1 Orlando Half as tuneup for the main event -Houston HM Jan 20

Really good week for me.

Sun - 13 Hilly

Mon - 8@6:56 ending in 6:49/45/27/5:51

Tue - 8@7:58

Wed - 10 including 6x1000 2:42 avg jog rest. 3:23/25/25/25/26/25. Hot 74+70

Thu - 9@8:00

Fri - 8@7:27. Bagged tempo after two 6:2x miles. Felt hard and was really hot humid. PM 4miles @7:00 in new zoom flys

Sat - quick 8 as 1up 6mile tempo (6:01-6:04-5:53-6:00-6:02-5:56) 1 down. Total control. Weather broke and was 59 degrees.

Totals : 68 run/120 bike (5days) /zero (0) Beers

Really good week. We ended last week w some easy days and started this week w easy days ( Monday was supposed to be easy but it got away from me) to absorb the big 3 race in 8 days week plus 2 good workouts last week. A decent medium progression and 2 really good workouts. The 1000s were very controlled only last one got tough as it was very hot and humid. The tempo felt great in the cool weather and the new zoom flys. Really seem as like I have built up some strength. Wanted more like 175 bike miles but weather moved in for a coupe of days so was light on that but 20 more than last week. Looking forward to a little bit of a lighter week and a 5k on Saturday. I believe a good time is in the works even tho it will be solo I am 99% sure (small small small town 5k in my hometown). Will be nice to go down and see old friends and hang w pop a couple days.

It’s time to go to work this fall/winter. R3 is gonna Beat the brakes off the local guys come winter/spring racing.

TDR - Great news!

Stone - were two days off planned or happenstance?

runrincerepeat wrote:

TDR - Great news!

Stone - were two days off planned or happenstance?

RRR - That’s a really great looking week overall for you.

Thursday was a planned rest day (just being cautious with the marathon recovery).

Friday was happenstance - my brother, who is a hard-working Philly cop - asked me last minute to watch his two young kids (5 and 1) so he and the Mrs. could have a night out together. Was happy to oblige. So I was on Daddy and Uncle duty immediately after work until about midnight. Not that it was a real rest day, haha.

Walked another 50k, jogged 9k and ran 3 miles. Knees felt like poop most the time. Went to the first ART session where I ran right after. Knees felt a lot worse the next day. They were burning all day versus a dull ache but that could have been from running at night. The second day after they felt much better but still had sharp pains. I'll continue with the ART for a while just to give it an honest shot. The new goal is to just get on TDR's list.

RRR: nice workouts, faster than I thought. Always a good sign. I'm thinking a lot of the extra stuff is starting to pay off. The break in the weather always helps too. Good luck with that 5k. I think you are ready to pop a really good one.

Stone Cutter: Nice!!! I always like seeing your weeks. Seems like a lot of low-stress faster-paced efforts in there while still hitting the aerobic side.

Tall dark roast: I'm so glad things have turned around in your favor so quickly. Without going back to look it up, it looks like you spent about the same time or more training too. I think if you keep the variety up, you'll do good from Oct on.

Gentlemen,

Some brisk tempos. Tall Dark Roast- glad to hear about the progress.

I’ve been thinking about Birdwatcher and hoping that he’s healthy and ready to go for Twin Cities.

R3- 4 months is a long time. You are no doubt getting fit, and the booze free scene probably really helps with getting down to race weight. Stay healthy and patient. Btw I’m not in love with the Zoom Fly. They are just ok. I guess they probably really protect the legs because I don’t even really feel the ground. The back is so rigid though and I think theyvgave me a blister on my toe. Maybe you have the new ones with the Flyknit upper though.

M-37

Goal Philadelphia Marathon in 8 weeks

m- AM- 10 w/8 x 100m strides in 17” PM-5

*t- 8 x 1k avg.3:19, 2:15 recovery. half on track, half on park loop. brutal conditions PM-5

w- 9/5

*th- (17) split tempo, continuous...w/u then 4 miles @5:40, 4 miles @7:08, 4 miles @5:39, cooldown

f- 8.5/4.5

s- 8

*su- easy warmup then 30k steady @5:55/mile average (3:41/k)

100

No knock out punches or big breakthroughs, but no blow ups or anything either. Just grinding. 4th week @100. Dropping it down a bit the next couple weeks. (I like to break it up and feel fresh about 6 weeks out for big 4 weeks pre-taper. )

I’ll post more comments later after others post training.

TDR - Good to hear that things are going better. Hope the trend continues in the lead up to the Miami HM.

SC - Nice week and good job on that tempo.

RRR - Solid job on that 6mi tempo.

Pappy - Hope you get the knee problem resolved. Maybe lay off the running while seeing how the ART works out. At least that way you'll know whether the ART or the running contributed to the pain.

Allen - I know you have not posted the past week training yet, but I am happy to see you finally got some new shoes. After seeing your post about still running in some tired worn out shoes I was going to give you a hard time. Hopefully your new shoes are a good fit for you and will serve as some insurance against injury.

Male 50 5'8" 133lbs

PRs

Marathon 3:02:58 May 2018

10mi. 1:06:45 March 2018

5k 19:00 June 2018

Goal Sub 3 Marathon, CIM Dec. 2

Next Race

10mi. - Sept. 30 Goal 1:05ish

Mon. 7mi - Easy 8:46 avg

Tues. 7mi Easy 8:07 avg

Wed. 11.1mi as 3up + 4x1k + 4x400 + 3down (4:02, 3:59, 4:10, 4:05)(1:24, 1:36, 1:28, 1:36) 2min jog rec.

Thurs. 6.2mi Recovery 8:56 avg

Fri. 7.6mi Recovery 8:31 avg

Sat. 19mi Easy 7:54* avg (*GPS went nuts in last 2 mi. probably more like 8:00 avg)

Sun. Core and hip work

Total 58.1mi

Another small bump in mileage this week. Not much to write about other than the fact that I am pleased with how the mileage is increasing as I have gotten back on the 2Q plan. I think the trick to keeping the mileage up has been to consciously slow down the recovery days more than I usually do. I'm planning a bit of a taper this week in the lead up to the 10mi race on Sunday.

Great tempo efforts by Stone and especially RRR. But TDR pushing through the malaise is the news of the week. Pappy, sorry those knees are giving you such continuous grief.

Boring week for me - taper time.

M - 7 easy

Tu - off per PT's direction as a result of some bursitis in my hip (from sleeping on one side and not moving around because of wearing boot for PF)

W - 7 easy

Th - 10 easy

F - 10 easy

Sa - 6 easy

Su - MP effort in half marathon setting. 81 degrees and mid 70s dew point at start. Had another LRC poster meet me and ran with him at 5:50 pace for first 7.5. Felt pretty good, but once he fell off due to stomach issues, things felt hard. I had told myself going in that I'd hold low 5:50s through 10 miles, so I did that and gen tried to maintain effort. 1:17:45, which included a 15 second stop to tie a loose shoe lace and backing off the pace to wait for the other guy when the same thing happened to him. Felt like a full race effort by the end (very much like my 1:15:45 Half in 2015 three weeks before Chicago).

Going through in 1:14 high in Chicago should be interesting!

5 easy 8 milers(56-60 minutes)

One 6 mile fartlek (8 total in 50:30)

16 mile long run (147)

64 total. I need to start working in better health/wellness.

SLo - nice solid week! I am Chomping at the but for triple digits already.

The zoom fly is the SP version. It’s a thin see they mesh type upper not like the reg fly or the flyknit (which has a diff foam). Liked the way it fit my gait. Got them for 67$ dollars so gave them a whirl since I am going to get the vapors in a couple weeks.

So happy to hear TDR's news.

RRR is also in a very good place. But if you ever wanna come to Taiwan, I really think we'd have a great time. Once you start drinking again.

Smoove: A frisky taper is a good taper.

SI: That Wednesday workout looks strong. Looking forward to CIM for you!!!!

Stone: Strong workout work.

Pappy: You prolly don't wanna hear it, but you're an inspiration. It's an individual decision, but I don't wanna quit. Ever. I sense that with you, too. The best line from a rock song ever is:

There may come a day I will dance on your grave.

If unable to dance, I'll crawl 'cross it.

Unable to dance, I'll crawl.

That line sums it up for me and you seem to embody that spirit.

Slo: One man's "grinding" is another man's flying. Soooo strong.

Male, 50 yo, 5’7”, 127 lbs

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

Upcomingish Races: 9/27 5k TT event, 10/06 10k, 11/04 HM

M: Rest

T: 14.5k: WU + 1/2/3/2/1/2/3min@3k pace/400m recovery + CD

W: 20k commute easy

T: 12.6k Easy into the hills

F: 15k: WU + 8km at half-marathon HR + CD

S: 11.5k easy commute

S: 17K Longish run. Mid-Autumn Festival. In-laws house. Mid-autumn festival in Taiwan...everyone along my route drinking and cooking out... I gave in and sucked down a beer at a 7-11 at 10k... from there it was a progressive run ;)

Total: 8:47 - 56.5 miles - 1985 feet

Highlights: Friday’s threshold effort.

Lowlights: Nothing new. 3rd week of September and still in the 80s even at night.

HM Training (6 weeks to go): Got to stop looking for indications that the training is “working” because I’m looking for something that, if it’s there, it’s hidden behind heat and humidity, and if it’s not, well, it’s not.

I spent time planning the next 2 weeks of workouts and races. With a 5k on Thursday and a 10k the following week, I’ll be replacing two workouts with those races and juggling the sched to get a couple of easy days before those races. Going to try to hold the volume steady at around 90k, but I’ll take a day if I’m feeling beat up.

Stone - nice week building back up

TDR - great to hear your having fun again

RRR - awesome week dude

Pappy - No idea on if ART works, but sounds painful. Maybe it will just make running seem less painful by comparison.

slo- I think grinding is an apt description

SI - Nice workout & LR

Smoove - ouch, the weather just won't let up

Thanks for all the well wishes everyone. Running wise, this week was one where you want to crush it because you feel like training is something in your control but sometimes you just need to let what happens happen.

M: 10 w/ 2x(15", 2x23") strides @ 800 effort w/ jog back

T: 0.5 Was going to do a long run this morning but the clouds looked like it was going to thunderstorm. Turned around and maybe 10min after I was back inside the lightning and thunder started. Then I was swamped at work and didn't end up getting it in later.

W: 14 Was supposed to be a cruise long run but my calf was sore from hill repeats and the 5k last week plus I just wasn't feeling it this morning. Kept things really easy. strength after (jumps/crawling, DB circuit (1A snatch, squat, push press, 1A row))

Th: 8.5 w/ 2x(skip+5" hill A skip, skip+5" hill A run, skip+5" hill accel), 3x10" hill sprint, short sprints gave me some pep in my step today.

F: My girlfriend has been sick since Tuesday and today I finally woke up with her cold. Congestion, sinus headache, sore throat & feverish. 6 hours driving.

S: funeral & 6 hours driving. still sick

S: still sick but at least I got to sleep in my own bed last night.

On top of the funeral have been really busy at work, will be this next week too. Was good to see family. Going to play running by ear this next week. Hopefully I'm well enough for a 5k Thursday night, but if not oh well. Will be the last week of general phase then starting pre-comp in October.

Tdr - Wow, what great news. Very happy to hear about your turnaround.

It has been a busy week for me. Have to get to work, and so probably no run today.

Me: M49, 5’’, 6”, 125

goal = pound away

M: 10.13 at 6:46 overall...hilly...felt a little tired

T: 11.13 at 6:33.6 overall...felt better...6:25, 6:23, 6:35, 6:26, 6:21, 6:16, 6:27, 0:48 to finish

W: 11.13 at 6:49 overall...a bit tired

T: 8.63 miles total...tempo progression of 6.5 in 39:46...6:56, 6:21, 6:15, 5:59, 5:48, 5:40, 2:47 plus 2.13 at 6:22 overalll...6:27, 6:19, 0:48...felt great

F: 13.25 at 6:35 overall...hilly...felt very good...6:24, 6:23, 6:06 to finish

Sat.: 18.25 at 6:35.9 overall (2:00:25 total time)...hilliest route...felt great...6:25, 6:27, 6:22, 6:25, 6:19, 6:18, 6:06, 1:30 to finish

72 miles

We will see about the 20-miler coming up on Sunday.

Have a great week, everyone!

Smoove wrote:

Felt like a full race effort by the end (very much like my 1:15:45 Half in 2015 three weeks before Chicago).

Going through in 1:14 high in Chicago should be interesting!

I’m sorry but anyone else reading this whether you like the guy or not has got to be questioning the wisdom of going through in 1:14

Interesting and revealing that the only comment that you make is towards your obsession Smoove and is of course negative. It reads as only slightly less jaded than normal.

If you read his post, Smoove is questioning it himself. So of course everyone else is questioning it. Probably back before your days as cynical critic (if there was such a time?), you took some chances in races too.

If you look at it from his perspective, why not go for broke? Yes, obviously it could end badly. I guess, as you would say, “you haven’t been paying attention” because even he acknowledges that all the time. But he’s already run 2:30 and has a lifetime goal of 2:29. He’s got backup races lined up if it doesn’t happen.

Open your world to the possibility of warmth and human decency.