Road Racing and Training Thread - Week Ending 12/16

Male, 40, 5’11”, A few pounds shy of 180 (oof)

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

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

Goal Time: TBD

Next Race: Houston Half Marathon (1/20/19) - Pacing Mrs. Stone (1:37:00-1:38:00 goal time)

M - 6 miles

T - Did not run

W - AM: 6.2 miles. 5 x 1k with 1:00 recovery jogs. 3:34/km (5:45/mi) average. PM: 4 miles

Th - 7 miles

F - 10 miles. Pacing Mrs. Stone. 6 x 1 mile (7:05/mi average) with 2:00 recoveries.

Sa - 12 miles. Including 12 x .25 mile hill with jog down recoveries.

1st 4 at HM effort: averaged 90.4 (6:02/mi)

2nd 4 at 10k effort: averaged 85.5 (5:42/mi)

3rd 4 at 5k effort: averaged 81.0 (5:24/mi)

Su - 5 miles

Weekly Total: 50 miles

Year to Date: 2,078 miles

Another good building week for me.. Enjoying the mix of my own running and Mrs. Stone’s. Hope everyone else had a great week.

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)

th3bt 84.62% (10K...34:21)

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)

LancRunner 76.98% (5K...17:14)

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

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

Tall dark roast 75.84% (5K...17:19)

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

Working Harder 73.87% (HM..1:21:50)

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

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

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

KidB 68.38% (HM...1:25:23)

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

SOBO 67.1% (10K...39:49)

PutoMiudo 67.02% (10K...39:52)

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: 2:30:00 Long Run

M: 30 minutes

T: Gym work

W: 70 minutes

R: Stadiums w/ easy warm up and cool down

F: 50 minutes

Sa: 1:40:00 on treadmill set to incline

In this segment (week 11) I’m just trying to build some leg strength. So keeping the mileage up but doing a little extra work in the gym as well for strength training. On the down side two of the guys I run with have been out for a while. One with an injury and the other I think just lost motivation. I am super motivated though.

Hope everyone has a great week!

Hey everybody!

Just realized that I forgot to post my training last week. Got a little caught up in end-of-the-term grading. Did some alternations that went well, did some hills that went well, did a tempo-type run that went not so well because of another bad decision about what to eat before running (leftover brussel sprouts). Other than that, just ducked out for very short, very easy jogs to clear my head.

Congratulations to Coyote on the cross-country performance and athlete-of-the-year honors. Really terrific stuff. And congratulations to Puto Miudo on the 10k PR. More to come, I'm pretty confident. And congratulations to Still Improving and darkwave on the very strong runs at CIM, and thank you to both of you for the very informative posts describing your experience and approach.

My week:

M 1:16 Smith Farm loop. Combo of roads and trails, with a handful of pickups on the college track on the way by.

T 1:18 trolley track extended, running steady, plus a handful of hill springs and sprints at the end.

W 1:02 with trolley track fartlek running in 38:05. Ended up doing this fartlek a little more aggressively, 180 steps strong/180 steps on the faster end of easy.

Th 1:11 Fitzgerald Lake trails easy. Cold, light snow, skin of ice on the lake.

F 42 short loop of Robert’s Hill with 10 x sledding hill steady. Somewhat milder. A little short on time, but felt strong running the hills.

Sat 1:53 on hilly roads, with a particularly long, steep climb in the middle. Easy progressing to steady on the way back. Milder again. Felt like I handled the hills ok.

7:22 for the week so far, looking to do something pretty laid-back later in the day. Apart from just having a little more time and energy, getting out on the trails a little more was very helpful, so I'll be looking to keep doing that going forward.

Have a great week!

M 2

W 1

F 2

5 total miles. Was planning a 5k yesterday but 15 hours at work kept me from that.

Yes, thank you for reminding me, gfmah. There have been some really nice racing lately.

Huge shout out to Bird for his placing at Cross Nationals. Very inspired running after the setback in the fall. Great way to cap off an incredible year for you, too, Coyote. Puto - major barrier breaking there - so happy for you! OR - Congrats on the win. I think the series of 5k races are going to do a lot for your racing skill set - you can practice several strategies throughout the season.

M37, goal Houston Half, 1:10:xx

*m- 8k road tempo alternating 600 float/1k brisk, avg 5:29/1600, 5:31/mile

t- 9/5

*w- 3 x (mile/300) avg 5:11/:53, 2’ rec after miles, 4’ after 300

th- 10.5

*f- 12 miles continuous, alternations. avg 5:53 overall, 4 x (6:19/5:50/5:29)

s- 9/4.5

su- 9 + 8x100m strides in 17-18”. PM- 4.5

Speed is lacking, but I’m four weeks post-marathon. I think I can make some improvements here in the 5 weeks before race day.

I’m not up on everyone’s training, but congratulations to Kid B on the half marathon and Outside Runner on the 5k throwdown.

Stone- glad you are feeling healthy and back in the game.

Darkwave- good race at California Intl. Reading you and Still Improving’s recaps and posts about the race was helpful.

Runner’s Fix- sorry the race wasn’t at the level of your fitness. What about Ottawa or Rotterdam for the spring?

Male, 25, 5'11", 175 lbs

PRs: 2:11 (2016) 4:57 (2017) 18:09 (2018)

Goal: 4:45 mile by May 2019

Week ii (taking 2 weeks of lower mileage after finishing 5k season; starting 24 week Daniels 60mpw mile plan next week)

M: 5.4 easy (treadmill)

T: 5.0 w/2x(4x200m) in 48 47 43 42 / 38 34 33 31 +Lift

W: Rest day

T: 5.6 easy

F: 5.9 easy + 4 strides

S: 7.9 slightly faster + 4 uphill strides

S: Lift

Total: 29.8

For reference, my easy pace is slightly slower than 8:00/mi and the Saturday run felt around 7:00/mi pace.

6ft 153

Goals - Get healthy and defend my lead in points in local series in spring.. Do a local Duathlon in April

RRR XT Week.

140 miles bike on Single Speed in 5 days including a 73 mile single ride and a hill repeat+sprints workout on bike.

4x Lifting Starting to put on some good weight and feeling strong ish again.

Less miles than I wanted on the bike but ran into some long work days and shady weather. Prob good not to increase it to much anyways to fast. If weather stays as forecasted 200-225 should be doable this week w lifting. There is a local Duathlon in April.. 5k-15k-5k which seems skewed towards running so might as well pencil that in and use some of the bike fitness I am gaining. Would love to whip some a** of the local tri type guys on my 1979 Raleigh w flat pedals.

Leg doesn’t have any pain moving around on a daily basis anymore at all.

M34, 5’10”, ~165 lbs., RIVERBOTTOM NIGHTMARE BAND

Mo: AM - 10 @ 7:06; PM - Treadmill 5 @ 7:00

Tu: 8 @ 6:04 progression*

We: 14 @ 6:57

Th: 12 @ 6:28

Fr: 7 @ 7:36

Sa: 16 @ 6:07**

Su: 8 jog

Total: 80 miles

*Last 3 in 5:40, 5:32, 5:07. The last 0.5 included ~40s rest to go down steps and wait at an intersection, otherwise the 5:07 would be my fastest mile of 2018. (5:08 to open a crummy 5k still reigns.)

** This is either a long, slow tempo; a short, brisk long run; a Canova fundamental tempo; a 6E + 10M; or just a day that was 50F with heavy rain where I ran kinda fast to stay warm and got to see a bald eagle in mile 9. (Always know the purpose of each run.)

Registered for the RnR DC Half (March) and Cherry Blossom (April) this week. The latter is 8 days prior to Boston, and will have to be no more than a fun, marathon-pace tuneup.

Pappy - Good to see you logging miles.

M59 -- 5'11" 170 lbs

Open PRs ----- 16:04, 2:40:30

Masters PRs -- 17:10, 2:56:03

M55-59 PRs -- 18:58, 3:07:23

Goals:

1:26 half marathon April 2019

3:00 marathon Oct. 2019

Current training:

Daniels HM Schedule: Week 3, Phase I

Dec 10-16, 2018

M - Off

T -- 12.2 miles @ 7:51/mi (road)

W - 2 x 30-min elliptical

Th - 20-min elliptical; 30-min treadmill

F -- 2 x 23-min elliptical

Sa - Off

Su - Off

WEEK TOTAL: 15.3 MILES

An unplanned step-back week as I struggle to get ahead of my knee woes. The pain remains rather acute, so probably no running again this coming week. I've been doing leg exercises, but the pain limits it to very light weights. Good news is that my achilles have been completely pain-free for weeks now. Bad new is that my weight has crept back up to 170. Racing weight is about 158.

Congratulations to outsiderunner for the 5K overall win. Strong racing in tough conditions!

M 38 5’10” 140

PRs 20:26, 1:25:22, 3:33:25

Goal: Houston Marathon in sub 3

Big mileage week this week. 2nd time over 80 w/ a beast of a long run. Had to keep the week really easy as I recovered from last weekend’s HM.

M: 11

AM: a painful easy 7 (9:19)

PM: Easy 4 on the TM

T: 7 easy on TM. PM run.

W: 17.5

AM: 11 CV workout (6x1k @ *updated* CV pace

Splits: 3:49, :50, :49, :50, :57, :49

PM: Easy 6.5 on TM watching the 30for30 on Buster Douglas

Th: 6 easy (9:22)

F: 10 moderate on the TM

Sat: 22 (7:03) (97% of race pace)

54321 workout - 5@MP, 1 mile easy, 4@MP, 1 easy, etc. Total 15 miles at pace.

Sun: Easy 6

Total: 80

Another big week for me in the books. That long run was intense. This is the first training cycle where I have run a lot of quality during my long runs. I’m considering getting rid of tempo runs on weeks that I hit so much pace work in my long run. Getting in 3 high volume quality runs per week feels like it’s pushing me closer to burnout. So on those weeks I’ll do a long run with the assigned pace work and then three days later a CV work out.

M24, 125lbs, 5'7"

PRs: 17:40 5K, 2:46 full

Background: Ran in middle/high school, very amateur w/ PB of 5:10 in the mile, started running again at 23

2019 Goals: NYC Half, Boston, NYCM, hoping to land sub 2:40 during the year, or whatever I'm capable of

Next race: local 10K in NYC early Jan

Mo: 15mi

Tu: 10mi AM, 5mi PM

We: 12mi AM, 6mi PM

Th: 10mi AM, 6mi PM

Fr: 15mi AM, 6mi PM

Sa: 10mi

Su: 5mi

Total: 100mi

If you've followed

http://www.letsrun.com/forum/flat_read.php?thread=9152011

this is my drastic jump as a 60mpw runner straight to 100.

Completed my first 100 mile week and now looking toward the holidays. I'll be traveling from 12/21 to 1/1 so the next two weeks will lend well to cutting down and recovering from this big jump - I'm thinking 60-70mpw. Then, going into the new year working to ease back into 90-100 by mid January and continue the season from there!

Looks like I survived the two weeks of no running...well almost lol. I ran two days this week. I couldn’t help myself. Back at it do real starting tomorrow.

I got my schedule for this cycle and it looks like I’m running Boston. I’m excited about this because I want to get some redemption since Boston is a downhill course like CIM. I’m going to really work on the downhill running and try to strengthen my quads. I’ll also be running the NYC half marathon as my MP simulator along with the ‘Road to Gold’ race which is pretty much a course preview of the trials. It’s like an 8.4 mile race (one loop of the trials course).

That’s all for me. I’ll be back to posting normal next week.

F@#$ long distance races.

Mostly easy this week for me.

Ran or rather hobbled a half marathon today. Left calf twinges after mile 9, then full blown cramps after mile 10. I was stuck on the side of the road for minutes at a time. One attack was literally seized for over a minute. Really questioning why I run. I ran 17s off 40 MPW. Now I've been running more to improve on the longer stuff but IDK if it's worth it. I posted photos of my cadence/paces from Garmin on Strava if you guys are interested. The cramps are debilitating. That's 5 for 5 half marathons. Starting from my first one six months into running and about 2.5 years in. Today.

I'm done. At least my Achilles have been feeling better

Thanks, guys, for the kind words.

Allen - I hope that your knees feel better soon. Try to look on the bright side in that your achilles tendons are feeling good. The more I reflect upon it, the more I think that race was a blast yesterday.

Coyote Montane - Congratulations! You, my firend, are an athletic masterpiece.

M39

Houston half

M 9.2

T 10 w 8 x 1K @ CV

W 8.2

Th mile race (4:51, new PR)+ 20 min fartlek - 9 total

F 8.2

S 17.3 including 16 mile progression at 6:42 avg

S 9.2

Total 71.7

Mile race was clearly the highlight of the week for me. It was an informal gathering of my local guys who train together regularly. There were 10 of us racing, 1 pacer thru 800, and a lap counter/bell ringer. I got sucked out a little hot running the first 409 in 73. Was in 6th place but in contact. Next two laps averaged 74 (I missed the middle split). Passed one guy who lost a shoe to move up to 5th. 4th place had a nice gap on me by the bell. Hit the bell at 3:41 so I need a 73 to beat my old PR of 4:51. The ringing of the bell got my adrenaline pumping, then one of my buddies who had been behind me the whole way tried to pass with 300 to go. It was on. I hit the gas and held him off down the back stretch and thru the last turn. With 100 to go I hammered like never before. Held onto 5th and nearly caught 4th place at the line but he heard me coming and beat me by a hair. Last lap was 70 seconds for a total time of 4:51 or a 3 second PR. Splits were 73 (409), 74, 74, 70. Lungs burned like hell the rest of the day and my Achilles is not happy but it was a lot of fun.

Old mile PR was 4:54. fixed that below.

AJ - Congrats on the Fahrenheit 4:51 mile!