Road Racing and Traing Thread - Week Ending 11-18-18

35 M 151

Sun - 16 @ 7:3x

Mon - 5/5

Tue - 6/5

Wed - 11 including 10 @ 64 ish mins

Was supposed to be 90min w 15 min progressions. Legs dead. Bagged it at 10 and jogged a mile back.

PM 4

Thur - Off day.

Fri - 6/5

Sat - 7.5 including 6x400 (75-74-73-76-75-75) PM 5.5 turned into progression last 2.5 6:23-6:02-2.49

Total 75 miles and an off day.

Legs didn’t feel good on wed 90 min w progressions every 15 mins. Almost bagged at 6 miles but fought thru and got down to a 6:15 or two and the effort was high pace was slow so bagged it. Still a good high end aerobic workout for over an hour. Think I depleted glycogen the week before and still fighting some congestion in my head.

But if a down week but a solid week. Legs feel a little fresher now as a result. 100% or not w the congestion I know have a good showing in me come Thursday

Gobble Gobble MFers.

Congrats to a great race by SLO.

Leaderboard

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

Coyote Montane 92.56% (8K...28:10)

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)

outsiderunner 83.74% (20mi...2:03:51)

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

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

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)

Bruin1996 80.32% (Marathon...2:42:22)

team1 80.09% (Marathon...2:40:11)

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

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

runrincerepeat 78.88% (5K...16:44)

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

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

DietBacon 77.47% (HM...1:15:22)

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

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

Coach Jeff 76.03% (5K...19:24)

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

LancRunner 75.45% (5K...17:35)

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

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

RunGuy Midwest 68.62 %(Marathon...2:59:10)

Cocoon 67.61% (HM...1:28:15)

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

KidB 64.62% (HM...1:30:21)

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 1/27/19

S: 2:00:00 very easy (day after 10K)

M: 25 minutes easy

T: Scheduled Rest Day

W: 60 minutes shakeout

R: 60 minutes through a light drizzle. Felt amazing. Picked up the pace naturally towards the end.

F: 25 minutes easy plus strides

Sa: 90 minutes last 15 at “tempo”

Down week (week 7) of HM training

I broke in my new trainers on Thursday, the updated Nike Structure model. Don’t like them. They feel more narrow than the 20s.

Thanks Gordon for recommending a few shoes. My local store doesn’t carry any of them (surprisingly) but based on what I see I think I would like to try the Zoom Elite for HM racing. What do you think of the Zoom Fly?

Not much else to add about this week except that Miami got its first little “cold spell” which is summer for most of you guys Lol. It’s a lot easier to run now needless to say. I’m trying hard to get more runners to join our group because running in a pack is a lot of fun. But what I’m learning is that everyone tries to stretch themselves out in order to feel like they got in a good workout and very few actually have a plan which is funny because that topic came up on here last week.

Great community we have here!

M38 6-6, 186 lbs

5k today, Houston half in January

M 8.5

T 1600/1200/800/400 equal time rest Goal: 5:10 down to 5:05 pace. Result: 5:09.7/3:51.6/2:31.3/ 1:08.8 - 8 total

W 10

Th 8.1

F 8.2

S 8.5

S 5k race in 16:52 FTW plus ~2.5 miles at tempo pace pacing my buddy in the half - 11.1 total / 7.6 planned = 70 total

Surprised myself with the paces on Tuesday and with good weather and a flat course was hoping for a PR (16:39) today in the 5k. Came up a little short but overall a good lung burning solo effort for the MF win. Splits were 5:16, 5:35, 5:24, :35. All the real runners were in the half so the 5k field was weak cheese. Whatever. I’ll take it. First time breaking the tape so that was cool. Had a lot more fun pacing for and cursing at my buddy who took 6th overall and 1st master w a 117 in the half. He’ll be at Houston for the royal rumble.

39 year old, 5ft 7in, 173 lbs

PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx

Long term goal: Sub 3 in 2019, maybe Boston

Short term goal: Sub 3:08 at CIM (updated from 3:10)

Mentally challenging week for me as all the runs were on the treadmill barring the Wednesday tempo. Trusted my Garmin accelerometer for all the paces on the treadmill. Air quality isn't good enough to be running outside.

Monday

AM - 3.6 miles @ 8:21

PM - 7.5 miles @ 8 with 8 x 2 mins at HM effort.

Tuesday -

AM: 8.5 miles @ 7:52

Wednesday -

AM: 8.5 miles @ 7:08 -- 7 miles at approximately 7 pace (somewhere between HMP & MP effort)

Rolling hills for the pace-section with a total of about 250 ft. elevation gain.

Tried out the new marathon shoe (Vaporfly 4% Flyknit) - it is really fast. Shoe gave me a hotspot on the arch though, so have to test it out once more before the race. This run gave me the confidence to lower my CIM goal to sub 3:08 which is 7:10 pace and under.

PM: 5 miles @ 8:17

Thursday -

11 miles @ 7:41 - Felt unexpectedly good.

Friday -

6 miles @ 8:07 - Recovery run

Saturday -

20 miles @ 7:21 - Sections of 4, 3, 2, 2 miles at MP to HMP effort with 1 mile recovery at moderate pace

All done on the treadmill. One of my most mentally challenging workout. I was feeling fine physically. Having continuous access to Roctane Drink Mix (caffeinated) helped me, I think.

Sunday - 7 miles (Planned)

Weekly total: 77 miles (after I get the 7 planned today)

YTD: 2112 miles

Congrats on the win, AngryJohnny!!

Maybe I have to go to Bangkok and race in a weak-ass 'fun run' to get a win :).

I didn't like the new ZoomFlyKnit because they felt stretchy on top while stiff and squishy and bottom heavy but I think a lot of people do like them and apparently they have a similar plate to the Vaporfly now. I never tried the old ones with the plastic plate but I think they are firmer and RRR loves them. Could be a good option for you that I forgot about.

Hey everybody!

M, 43, 5'8, 130s

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

Goals: Get fit, have fun, get back into racing

Goal race: Ron Hebert 8 Mile in early April (and other stuff, but that's the sentimental favorite)

M 33 very easy. Ribs a little better. Raked a lot of leaves and they held up ok.

T 1:33 easy on the roads. Chilly, rainy. Decently hilly route. Ribs finally felt good enough to run pretty normally as long as I kept it easy. (2:06)

W 1:01 over the hill and back, with a pretty strong effort from the town line to the cemetery – downhill then uphill (3:07)

Th 31 very easy plus a lot of raking leaves. (3:38)

F 1:07 easy through town plus shoveling six inches of wet snow. (4:45)

Sat 31 very easy (5:16)

Sun 1:09 with 4 x park loop easy/steady plus 1 x park loop fartlek (180 steps strong/180 steps easy) with 4 x strides coming home (6:25). Mildly chilly, nice weather for running, legs felt pretty good.

Not a great week but got in some useful work. Winter arrived this week so I'm shifting gears a little in response to that (adjusting to doing more of my running on the roads).

M34

Another placeholder week

Mo: Off / long travel day

Tu: 9 @ 6:35

We: Off

Th: 3 easy, cut short

Fr: Off

Sa: Off

Su: 5 @ 6:41

Total: 17 miles

Planned on getting back towards normal mileage, but started feeling sick Tuesday evening and didn’t manage much in the way of running. Surprised myself getting through 5 today.

Male 50 5'8" 134lbs

PRs

Marathon 3:02:58 May 2018

10mi. 1:06:45 March 2018

5k 19:00 June 2018

Goal Marathon, CIM Dec. 2, A Goal PR, B Goal Sub 3

Mon. 7.7mi Easy 8:17avg

Tues. 8mi Easy 8:02avg

Wed. 11.6mi as 3up 3x2T 2Down GAP(6:58, 6:54, 6:44, 6:34, 6:33, 6:35)

Thurs. 7.6mi Easy Treadmill (weather)

Fri. 6mi Easy 8:39avg

Sat. 14.6mi as 3Easy + 2x2T + 1T + 6.4Easy GAP(6:55, 6:42, 6:36, 6:30, 6:15)

Sun. AM 4.9mi Recovery, PM Hip and core work planned

Total 60.7mi

2 Weeks to go. I started the week still feeling the 2x6MP workout from the previous Saturday. I was not there mentally and physically for Wednesday's workout so the pacing/effort was soft. Looking at HR it was somewhere between HM and M effort. Saturday's workout went much better. The plan had 3x2 and but as of Friday I was planning in dropping that to a 2x2 and ended up somewhere in between with a 2x2 + 1x1. I had to extend the warm up for this as well to 3mi because it takes me that long to shake the fatigue from my legs and start rolling. A bit of an unplanned drop in the mileage for the easy days this week too. My knee is pretty close to 100% at the close of this week so that is a good sign. Bit of an ache in the right quad, but I expect that should get better soon.

Gordon Tremeshko wrote:

I didn't like the new ZoomFlyKnit because they felt stretchy on top while stiff and squishy and bottom heavy but I think a lot of people do like them and apparently they have a similar plate to the Vaporfly now. I never tried the old ones with the plastic plate but I think they are firmer and RRR loves them. Could be a good option for you that I forgot about.

I do like the original zoom fly I did get the SP model (65$ on sale) which has a very thin mesh upper. Caveat is it seems to put some extra pressure on the ankle maybe from the taller stack as well. Did the 17 miler w 10 @ 6:03 in them Figure it gives the same foot strike feel as the vapors for the upcoming HM. The original fly is firmer and a lot of people use it for a HM/Thon shoe. It does have some bounce to it.

RRR - If the congestion is a cold that could definitely be a factor how Wednesday's workout went down. Hope you feel better soon. Good luck at the Turkey Trot.

TDR - Nice week. Enjoy the cold spell.

AJ - Congrats on the 5k win.

cocoon - Are you in the Sacramento area? I have the same problem with the VF4% with it being too narrow in the arch area. My arch overhangs the midsole and the midsole puts too much pressure on my arch at that edge. I have solved the problem for the most part. I removed the sockliner and replaced it with the sockliner from from a retired pair of Kinvaras. The Kinvara sockliner extends past the midsole and softens the transition. As an odd coincidence I broke out the VF4% for my treadmill run this past week as a second test of my modifications.

GFMH - Good to see the ribs are getting better.

Sub 6:00 - Hope you feel better soon.

Male, 40, 5’11”, 170ish lbs

PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)

Goal Race: Philly Love Run (3/31/19)

Next Race: Houston Half Marathon (1/20/19)

“Find something out of your reach and go for it.”

-Larry Friedman

M -

PM: 5.5 miles (42:46). 7:47/mi.

T -

PM: 3.5 miles (28:01). 8:01/mi.

W -

AM: 5.8 miles (48:07). 8:18/mi

Aborted workout. Did one rep of 800m (2:46) with back tightening up the whole way. Couldn’t even start the second one. Very slow jog home.

Th -

Off. Back tightness.

F -

AM: 5.8 miles (55:02). 9:29/mi. With fiancée. Felt great.

PM: 3.3 miles. (25:19). 7:40/mi. 7:59–>6:49. Back tightened up again.

Sa -

Off.

Su -

PM: 6.1 miles (48:11). 7:54/mi. Felt good today.

Weekly Total: 30 miles

Year to Date: 1,928 miles

Well, the lower back tightness has returned and continues to be bothersome. It seems to flare up specifically with any paces faster than 7:30/mi. Running very easy seems to be fine.

Rather than continue fighting it and possibly making it worse for Houston, I am going to give it some extra rest and very easy running for as long as needed.

I would have needed to be on my 100% A game to be competitive with AJ and RRR as it was. I think trying to force a modified cycle into a 6 week cram session just isn’t the way to do it.

I already have a comp entry into the Love Run HM (Philly) at the end of March. So that will become the new goal race target for me. I’ll still make the trip to Houston and run...just not nearly as fast as I initially had hoped. In fact, I’ll likely switch gears and pace my fiancée who will now enter the race (she was coming to watch anyway) and try to get her a qualifying time for NYC 2020.

Everything happens for a reason. I am disappointed not to be competing against two of my favorite posters who have given me a lot of inspiration, but there will be more races ahead. I owe them both, and a few other posters on this thread, a large credit for re-stoking my competitive fire and re-igniting the passion.

I know there are still PRs ahead of me.

Speaking of PRs, great running today slo-twitch. Way to hammer. And solid run FTW, AJ.

Hope everyone else had a great week.

44 year old male 5’6 122 lbs

PR: 5K 17:05, 10K 34:52, Half 1:16:15, Full 2:42:22

Goal: 2019 Tokyo Marathon Sub-2:40

Mon:Treadmill Easy 5.3@7:35

Tues: Track 2WU@6:38, 12x400 w/200 Rec @ 68-75 seconds, 2CD@7:42

Wed: Treadmill HIIT with Inclines up to 8% 4.3@6:00, Strength/Core, Easy Treadmill Double 6.2@7:13

Thu: Road 1 WU@7:15, Tempo 8@5.59, 1 CD@7:44, Treadmill Easy Double 8@7:11

Fri: Treadmill Easy 3@7:09, HIIT treadmill 1.6@5:44. 0.9@5:43, strength/core, Road Easy 5@7:14

Sat: Treadmill Easy. 6.2@7:08

Sun: Moderate Pace Long 16.1@6:42 with fast finish 3@GMP

Will do comments after more posts! Have a happy Thanksgiving Week everyone!

Still Improving wrote:

cocoon - Are you in the Sacramento area? I have the same problem with the VF4% with it being too narrow in the arch area. My arch overhangs the midsole and the midsole puts too much pressure on my arch at that edge. I have solved the problem for the most part. I removed the sockliner and replaced it with the sockliner from from a retired pair of Kinvaras. The Kinvara sockliner extends past the midsole and softens the transition. As an odd coincidence I broke out the VF4% for my treadmill run this past week as a second test of my modifications.

I am in the SF Bay Area - so, close enough to feel the effects of bad air quality. Thanks for the idea on replacing the VF 4% sockliner - will give that a try. Wore the shoe again just now to check the issue, and now realize that on my right foot, the arch overhangs the midsole, which is exactly where I got the hotspot.

If that does not work out, I will land back on my Zoom Streak 6 for the marathon.

M 5’10”, 137, 38

Goal races:

Dallas half (1:26-1:28)

Houston full (3:00-3:04)

M: 5

Easy 5 on the TM

T: 8

Easy 8 on the TM

W: 7

Easy 7 on the TM

Th: 16

Am: 13 (8M tempo @ MP, 6x20sec hills.

Splits: 6:47, :47, :39, :46, :35, :50, :46, :40)

Pm: Easy 3 on TM

F: 0

Slept through all my alarms and missed my 10-miler

Sat: 20

Long run @ 7:29 avg. progression starting at mile 15: 5min @ 6:50, 5min @ 6:35, 5min @ 6:26. Progression was done mostly uphill because I didn’t know the route that well.

Sun: 6

Easy 6

Total: 62

Disappointing week. My schedule was haywire. On Monday, I bailed on my track workout because of exhaustion after a weekend working. Tuesday, I spent the day interviewing inmates at a max security prison for work. First time in a prison and it was a physically and mentally exhausting day. Didn’t get in bed until about 1am, so I rescheduled Wednesday’s tempo for Thursday. By Friday, it looked like I was finally back on track until I slept through my only chance to get my run in. Saturday’s long run w/ a few friends was great! Strong effort but holding back quite a bit.

Finding balance w/ work, family, and sleep was a mess this week but at least I got 62 Miles in so wasn’t a big loss. I’m prob making it out to be a bigger deal than it is. Looking forward to a strong week coming up since I’m off work!

Just a quick note for now, and will post my week when I have time.

Wanted to say congrats to both slo and AJ. Great racing, guys! And AJ FTW! Nice!

Hey everyone.

Last week was impossible and didn't have time to post anything. Had a 15k race but bailed it due to illness. Took monday and tuesday off to recover.

Wednesday: 10k at 5:15 min/km plus 4 strides

Thursday: 5x4' with 3' recovery (jogged for half of it). Averaged something like 10k pace (3'57-4'00). 11k for the day

Friday: 10k at 5:15min/km

Saturday: 10x30" with 1' recovery. The plan was to go at something like 800m pace. Averaged 3'00 to 3'10 on this and 8.5k for the day

Sunday: 1k WU + 8 mile/13k Tempo averaging 4'30 per km + 1k CD. Legs felt nice but I didn't have any lunch today so I was starving and feeling weak after the 10th km... Still a good workout!

Stone - Tough luck. Thanks for the kind words. Glad you are coming to Houston.

SI - just put mizuno sock liners (wider) in the zoom flys. You are genius. Feel much better.