Road Racing and Training Week Ending 1-6-2019

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)

darkwave 82.4% (Marathon...2:57:42)

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

Week 14

S: 25 minutes

M: 45 minutes

T: 65 minutes

W: 70 minutes total with 1-2-3-4-5 Fartlek

R: 40 minutes

F: 55 minutes

Sa: 40 minutes pressing rather hard

Mileage is still up. Feeling good! The harder runs are starting to give me a good idea of what a solid half marathon “tempo” should be.

Have a great week everyone!

Happy New Year folks.

Tall Dark Roast- thanks for the meticulously keeping the leaderboard updated, and good luck at your upcoming half. Here’s to a sub 16 in your not so distant future.

M37 Goal- Houston Half, 2 weeks, 1:10:xx

*m- AM- 7 miles continuous, alternations, 7x(600 float/1k brisk). Avg. 5:30/1600 overall. (5:32/mile), on the road PM- 4.5

t- 9/4.5

w- AM- 9.5 + 8 x 100m strides in 17-18” PM- 4.5

*th- 12 mile progression, cutting down from 6:25 to 5:42. 6:02 overall average. weak, but i was sick.

f- 8.5/4.5

s- 8.5 + hill sprints

*su- 4 x mile, avg 5:10, 3’ recovery. park loop

89

the progression was not great, but everything else was decent. I’m getting over this sickness and am starting to feel a bit smoother at faster speeds. 2 weeks until game day.

RRR. 35 6ft 160.5

Next Race Up - 8k in 5 weeks

Goals - Get Healthy Stay Healthy Run Fast 5k-10ks in 2019

Good week of Cross Training for R3. Started a two week elliptical phase before starting to mix in running next week (but keep up the x Train regimen)

5hours Elliptical

5hours Lifting

7hours Biking

For a solid 17 hour week. Also did some core store.

Weight back up almost 15 lbs from my low in November so that probably shows I need to keep it more in the mid 150s for racing. The lifting has gotten a lot of fun I will say.

Male, 50 yo, 5’7”, 128 lbs

Goals: Executing a strong training plan

Upcoming Races: Gomach HM 3/3 (6 weeks out from...) Boston 2019

Sunday: Week 15 Q1

3.25k E + 13k M + 1.6k E + 5k M + 3.7 E (by HR)

Cold, windy and rainy. I felt very “marathony,” as in the effort level from the early stages of a marathon. Keeping these M runs in the low 170s. The pace was pretty darn pedestrian. Someone suggested (SI?) that maybe I need to be pushing the M runs a little harder because my actual marathon race performances (both good and bad) have averaged around 180. I haven’t decided what to do about that yet. Next M workout is in about 2 weeks

Wednesday: Week 15 Q2

30 min E + 3(3km T / 2 min rest) + 2(1.6km T / 1 min rest) + CD (by HR)

Warmer, windy and rainy. This was the first “optional” workout on the sched. I executed the workout almost exactly as written except I was pressed for time and knocked 10 minutes off of the prescribed warmup E segment. Whole lotta T running in this 2Q so far. Using HR, my T efforts are in the low-to-mid 180s. T is supposed to be a one-hour race pace, right? Well, based upon my 10k a few months ago, the pace is just about right.

5 E days: Ranging from 10 to 13km.

Total: 104k

2Q Progress: Preface this by saying I am NOT concerned about the following. Using HR as the primary metric makes things simple. A side-effect is that I never go into a workout with “fear.” Maybe it’s silly, but when training at “pace,” I used to have a subtle “fear” of workout days. Could I hold the pace? Would it hurt? Would it hurt more than it should? Would it be unpleasant? What does it mean if I can’t maintain the pace? It was a stressful spiral leading into and out of workout days. I have had ZERO stress doing the 2Q by HR. Within a very negligible range of deviation, I feel “the same” on every T segment... “the same” on every M segment. There’s never a question of “Can I keep my heart beating this fast for this distance?” Of course, this also means that given varying conditions (weather, route, my physical state of readiness), I am running at a range of paces and cadences over each T or M segment (which is optimal to some coaches). If I wrote out the actual paces run from my various segments, it would look like I wasn’t following much of a structured plan at all!

I am NOT concerned by this (does it sound like I’m trying to convince myself???) because this is a natural and inevitable result of this style of training. The only “process” type of drawback is that it makes evaluating progress tricky, and if you need to have mental reinforcement that you are closing in on your “goal race pace,” you’re going to be in for some mood swings if you follow my program. I know that this is true, but I still get an occasional flash of self-doubt.

The reason why I am NOT concerned is that the T runs have been at (or faster) than goal M pace and the M runs have been at (or slightly faster) than my (13-month-old) marathon PR. Recent 180bpm (my nominal T HR, but, in fact, my actual marathon HR) runs have me at at 3:00 marathon pace. (This is also the reason why the point about actual race HR noted by SI has not worried me too much.) This is all way way better than anything I was doing last year in training. So I am working comfortably at a “PR level” of fitness. I have a strong suspicion that I won’t be seeing sub-3 pace (at my training M HR) until Patriots Day (if I see it at all), but I’m NOT stressing over it.

Male, 40, 5’11”, mid 170s (working on it)

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)

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

-Larry Friedman

M - 9 miles (8:07/mile)

T - 11 miles. Pacing Mrs. Stone. Including 8 mile continuous alternating tempo as 8 x (.5 mile @ 7:06/mile, .5 mile @ 7:44/mile).

W - 10 miles. Including 5 x 1 mile at 5:43/mile with 2:30 recoveries.

Th - 12 miles (8:09/mile)

F - Rest

Sa - 14 miles. Including 4 x (4 x 400m with 200m recovery jogs). 400m jog between sets.

Followed immediately by 4 x 200m with 200m recovery jogs.

Set 1 (goal MP): 92/average

Set 2 (goal HMP): 88/average

Set 3 (goal 10k): 84/average

Set 4 (goal 5k): 80/average

200s (goal 1mi): 36/average

Su - 14 miles. Pacing Mrs. Stone. Including 4 miles progression (7:57/7:54/7:47/7:37). 5:00 recovery jog. 4 miles progression (7:48/7:41/7:36/7:21).

Weekly Total: 70 miles

Year to Date: 61 miles

Got in exactly what I wanted this week. Two good workouts for both me and Mrs. Stone. And a much needed recovery day.

Hope everyone else had a great week.

TDR, please update the board to reflect my Saturday race. (37 years old, 15:26 5k)

My week:

Monday: 4 mile warmup 3 mile "tempo" (520, 512,517), 1 easy, 2 mile tempo (523,522), 4 down.

I went to the track to workout with some guys, most of whom were faster than me. the track was closed so they decided on a 2x3 mile tempo. It wsa 10 seconds/mile too fast, but i decided it was better to hang on the pack than run behind them from the beginning.

Tuesday 9 easy on the trails (755 pace)

Wednesday 9, with friends, so faster than I wanted 700 pace

Thursday, 8 am, 5 pm. Unplanned double. Got asked to run with a family member. both runs ~725 pace

Friday: 8 easy, 712 pace

Saturday3 up, 5k Race in 15:26, 3 down

Sunday: 14.3 easy

Race Report: The race is part of a small series about an hour from where I live. The course is two laps around a small lake, and is very fast. The course is usatf certified and is really set up for PRs.

Our club has performance standards at each common distance (mile, 5k, 8k, 10k, half, and full) I've hit our A standard the last two years at Shamrock shuffle, but am not going this year. ABout a month ago I convinced several of my much younger teammates to run this race with 1529 as the goal (1530 is our 5k standard). My training has been decent, but not great. IN addition I put on a few pounds over the holidays an ddin't taper (convincing myself that houston was the goal, not this little 5k).

Anyway, one of the young guys (24) showed up and asked me how fast I wanted to run. I said 1545. He shook his head, said, "nope, we're going to run 1530." Mile splits were 457, 459,454. Our 5 guys running rain 1502 ( he went out WAY too hard), 1524,1526(me) 1532 and 1534. GReat day.

M/25/5'11"/178 lbs

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

Goal: 4:45 mile in May 2019

Week 3

M: 9.0 easy w/3 strides + 2x150m acceleration

T: 10.1 easy

W: 8.6 total w/8x200m untimed in a Wal-Mart parking lot. Felt like 33-34

T: 9.8 easy w/9 slight uphill strides

F: 9.2 total w/5 mile tempo (avg 6:28/mi pace) (treadmill) + Lift

S: 13.3 easy w/4 strides +Abs/Mini-Bands

S: Rest

Total: 60.0 miles

Good week. 60 mpw feels like chump change compared to how it used to feel 6 months ago when I first started at that mileage. Faster reps are starting to feel sharper and more controlled. Also while the tempo might seem trivial for someone with a 5 minute mile, I suck at tempos and this was a good result for me. 3 more weeks to build up to 65 mpw and then I start the real miler workouts.

Year In Review

Had shoulder surgery on Jan 23 and took two months off of running to recover; just did work on the stationary bike. Steadily built up from 25 mpw at the beginning of April to 50 mpw at the end of May. Took another two week break because we moved and went on vacation. Built up to 60 mpw from mid June to mid July. Dealt with occasional ankle trouble and a calf pull but took care of myself. Worked up to some workouts I didn't think I would be capable of. Set a 15 second PR in the 5k at the beginning of December after a couple of disappointing races. I've accepted that I stink at the 5k and that I am much better suited towards shorter races, but I am glad I put the work in to expand my aerobic ability. Also glad that I had the patience to deal with taking time off in a mentally positive way and that I never panicked about coming back in worse shape.

Responding to people I didn't get back to in the last thread.

pewow: The workout last week was to get mechanical efficiency running 4:20-4:30 pace. Not sure what I could run an 800 in right now, but the workout was not really stressful. I come from a soccer background where we constantly had speed endurance workouts so I tend to overperform in workouts like those compared to races where I have less experience.

Still Improving: Thanks for the feedback and congrats on your 5 PRs last year that's amazing! Hope you have another year just like it.

darkwave: Appreciate your story about the downhill mile. Any time my wife and I ran down hills during our workouts this week we would joke about how awkward doing that race would have been.

M24, 125lbs, 5'7"

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

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

This week's theme was travel and injury recovery. Was really tough mentally because it wasn't any kind of running injury and I was bummed to have had to cut down mileage, but it's probably the smart thing to do. Last week I ended up with some kind of rib strain, and although I ran through it, it was really difficult physically and mentally. This week I decided to just drop a few days to see if I could recover quicker and it seemed to help a lot. I tried my best to substitute low impact activity like cycling and hill walking. I'm not 100% still but now I can go on regular runs without piercing pain on impact/breathing.

Mo: AM 7.1mi w/ last 2 at 6:30, 6:00

Tu: AM 3.6mi

We: AM 9.8mi cycling + 10min (0.5mi) 15% incline walk | PM 45min (3.2mi) 10% incline w/ 12x(90s walk, 90s jog)

Th: AM 13.6mi cycling + 15min (1.7mi) 5% incline jog

Fr: AM 6.3mi

Sa: AM 5.8mi wu/cd + 10K "race" - gave up trying pretty early on when I realized it was going to be a flop | PM 7.3mi w/ 2 min fast finish

Su: AM 8.7mi w/ 4 strides

Total: 50.8

Running weekly mileage: 5, 36, 60, 100, 111, 100, 50

Optimistic about next week! Although I'll be on-call for week so I'll have to be picky about my loops or just stay on the treadmill for all runs to be able to access a computer at a moment's notice.

Stone Cutter we'd be pretty will matched if you are running at sea level, although I'd struggle with the faster stuff that you do.

Bdubs we'd be well matched - well 30 years ago! Congrats on the PR!

Found out this past week that I was USATF RROTY for my AG (acronym city), on a list with some pretty heady company. 2018 was a good year.

Sort of easing into 2019 with another decent but not super week. By this afternoon I'll get 52 miles of running and another 40K of XC skiing, for just under 10 hours again. No workouts to speak of but did 10 with 8X 20 sec pick ups yesterday and 10 earlier in the week with alternating miles at 6:40s-50s and easy (8 or so).

Caught a cold along the way, not too bad (3rd day), just some sniffles and a slight sore throat.

Going to be ramping up and refocusing over the next couple of weeks, ready to hit it hard in February. Oh looking out a year plus, will do a ski racing season in 2020, taking a winter break from the roads. Will do a couple marathons and some citizen races and about 3 months of training.

Goal race: Houston Marathon

Goal time: 2:26:xx

S - Off

M - 12 easy

T - 13 (Workout 1)

W - 12 easy

Th - AM 12 + Dog sprint + 4x200m hills; PM 6

F - 12 easy

S - 12 (Workout 2)

Total: 79 miles

Workout 1 - 3 x 1600m (1:00 rest); 3 x 1000m (2:00 rest), 4 x 200m

5:19, 5:18, 5:18

3:03, 3:03, 3:04

34, 33, 33, 32

Started out the New Year with a nice effort on the track. It was pouring rain on the 1600s and there was 1/4"-1" of standing water all around lane 1. Fun stuff.

Workout 2 - Failed 4 x 3200m; Actually did 3 x 1600m in 5:36, 5:23, 5:26. Finally got my blown workout of the season out of the way. Felt tired and couldn't snap out of it. Decided to listen to my body and napped the afternoon away instead of doubling. There are times to push your body through fatigue or scrap a workout and try again a day or two later. Now is not the time for either. Borrowing Smoove's term, my fitness is pretty well "baked in," and there's little to be gained by forcing anything.

Thursday a rather large, fierce looking doggo chased me up the levee for a good long ways. Maybe he just wanted his ears scratched. I had 6-8xhill sprints on the menu, but cut it to just 4 after that. It felt like I did an all-out 300m, though I don't know exactly how far we went.

2019 goals

- Smart & consistent training

- Increase mileage

- PR in 10k, HM, and marathon

- See how close to 2:20 I can get

I’ll add more comments as other posters put up their weeks, but just wanted to give Bdubs a shoutout for a great 5k. That’s a pretty huge run and should give you a lot of confidence for Houston.

I think this topic has resurfaced several times over the years, but more and more runners I know run their best 5k, untapered, off non-spectacular non-specific training while training for another (usually longer) event.

Goal Race: Boston Marathon

Tune Up Race: NYC Half Marathon

Goal: I have no clue lol

M- 7 miles. Paces Sydney for her mile repeats. She averaged 5:11 pace for 3 reps. She wasn’t happy with it for some reason. AM. 5 miles at 6:40 pace PM.

T- 6 miles at 7:15 pace AM. 6 miles at 7:05 pace PM.

W- 10 miles at 7:05 pace.

T- 12 miles. 2x2mile at 5:06 avg. Just kind of played around with this. Didn’t have any intentions of doing anything quick.

F- Off. Had to drive back to Michigan from Florida. 20 hour drive.

S- 16 miles at 5:43 pace. Alternating long run. Every other mile was 5:22 avg / 6:03 avg.

S- 10 miles at 6:50 pace.

Total- 72 miles

Haven’t posted in a couple weeks. Sorry about that. So, I’m still in the building phase. No real workouts for another week or so but I just had to some kind of quality, as you can see from Saturday’s run. But my next marathon will be Boston. I’ll also be doing the NYC half as my marathon paces simulator. Coach won’t let us go any faster than MP. I need to start practicing running downhill. My weakness. Anyways, there are some good looking weeks I’ve been seeing. Hoping the Houston crew crushes it!

M 38 5’10” 140

PRs: 20:21, 1:25:23, 3:33:25

Next race: Houston full (sub 3)

Down week before the taper. Looking forward to lower mileage next week and the week after. This week was thrown off by a late night on Monday and bad weather, but I still got my miles in.

M: 6 easy on TM

T: 17

am 13 moderate on 3 hours sleep

Pm: 4 easy on TM + weights

W: 13

Am: 9 easy on TM

Pm: 4 easy on TM

Th: 4 easy on TM

F: 14

Am: CV workout: 6x1k @ CV (:60), 5x200 @ 1600 pace

CV splits: 3:47, :46, :51, :49, :51, :47

Pm: Easy 4 on TM

S: Easy 2 shakeout

Sun: 16 @ 7:09 (a little faster than planned)

Total: 72 miles

I’ve been off work for 2 weeks so thankfully I’ve been getting 9+ hours of sleep per night. I’m hoping the extra rest will help out on race day and I hope I didn’t go too fast on today’s 16.

I’ll be back for comments later!

Bdubs - Impressive 5k running.

The rest - comments another day

M 24, 6' ~150

Goal: sub16 5k

Next Race: Freestyle 10k skiing on Tuesday (fingers crossed), 5k next Saturday

Word of the week is "hours", as in hours are the appropriate metric to measure my training in this week.

M: 70min skate skiing

T: 75min skate skiing & 1hr yoga

W: 10 Pheasant Branch. Pretty icy on the bike path this morning. Got some nice packed snow too though. strength after (jumps, 1A DB snatch (2x6x40#), 1L RDL (3x10), goblet squat (2x10x60#), alt DB press (2x5x30#), multi-lunge (3x12), pull ups (6x5))

Th: 10 pheasant branch, 4x5" hill accels, 2x5" A-skips+5" hill sprint, 2x5" A-run+5" hill sprint, footing wasn't the best today

F: 10, Cruise run today, just tried to find the top end of easy and hang out there for a long time. Footing much better than the last two days. Packed snow through Pheasant branch was fun.

strength at lunch (jumps, DB high pull + jerk (2x2+2x80#), bw squat + rotational squat (3x10+5), RDL (2x10x95#), 1L squat (3x10), pull ups (6x5), rows (2x10)),

1hr yoga at night

S: 60min skate skiing in the morning, 10 shorewood hills in the afternoon w/ 3xx1min on / off at the end. Maybe 5k effort

S: Group run capital square to lake monona to arb, started off too fast for the first 1-1.5 miles working down from 7 to the 6min pace that the trop group was going to average. I dropped back to a group that was going a more reasonable low 7s. Really icy this morning

Hopefully going skiing again this afternoon because it's supposed to rain tomorrow

I’ve been following this thread for a while now and figured I may as well hop in.

Male, 19

PRs: 8:51 3k indoors, 32:34 10k track, 25:48 8k XC

Indoor Goals: 8:40 3k, 15:00 5k

My week:

M- 30 min AM (6:55)/ 60 min PM (6:45)

T- 60 min PM (7:00)

W- 30 min AM (7:15)/ 5 mile tempo (27:08), 3x300 (46,45,46) - 10 total

T- 60 min PM (7:10)

F- 30 min AM (7:05)/ 8x250 with 250 jog. Averaged 38 for the 250s. 8 total

S- 15 mile long run (6:34)

S- 30 mins AM (7:25)

Total ~ 75 miles

Male 50 5'8" 134lbs

PRs

Marathon 2:57:06 Dec 2018

5k 19:00 June 2018

Upcoming Races

Boston 2019 - Goal TBD

Short Term Goals

Recover and rebuild

Mon. 5.2 Easy 8:25avg

Tues. 5.4 as 2.3 mi warmup, 5k race in 19:25 (5:54, 6:10, 6:41, :43(4:55))

Wed. Off

Thurs. 4.7 Easy 8:29 avg

Fri. 4.2 Easy 8:42 avg

Sat. 6.8 Easy 8:45 avg

Sun. 3.8 Easy 8:48 avg + Core and Hip work

Total 30.4mi

Well my streak of 7 straight PRs over the past 18 months has been broken with the 5k on New Year's Day. To be honest it was a mistake for me to run the race in terms of my post marathon recovery. I'm feeling pretty sore after the race and I think that it has pushed out marathon recovery by another week or so. I definitely underestimated how long it would take to recover from CIM.

Welcome to the new folks who joined us last week.

M34, 5’10”, ~165 lbs.

Upcoming: RnR DC Half (3/9), Boston (4/15)

Mo: 10 @ 7:06

Tu: 19x400m @ 76-77 (?) w/ 200m jog. 12 miles total.*

We: AM - 7 @ 7:07; PM - 5 @ 7:10

Th: 10 @ 7:05

Fr: 8 @ 6:45

Sa: 22 @ 6:33**

Su: 8 as 3.5 @ 10:50s, 4.5 @ 8:20s

Total: 82 miles

*New Year-themed workout. Only have 30 lap memory on the old Timex (lol) so don’t have all the times, but was pretty consistent.

** Out and back with 1148” ascent/descent. Climbing was concentrated in the middle 11 (basically Custis Trail), but also hit a good hill at 20. Original idea was a hillier run at the Arboretum, per the theme of last week’s thread, but that’s USDA and is closed.

Male 46, 5'8, 145

PRs: 18:24, 1:18:56, 2:49:46

Goal Race: Boston 2019

Goal Time: 2:58

Next Race: Sam Costa Half Carmel IN 3/23/2019

Following Pfitinger's 70-85 and adding additional easy doubles as I feel like it to get more volume

2019 Goals

Get back to previous marathon fitness lost due to IRONMAN training and a subsequent 4 months off for unrelated back surgery. I'd like to take a crack at 2:45 when I feel like I'm ready. I don't know if that will be this fall or sometime in 2020.

Monday AM 10 GA + Strides / PM 4 easy

Tuesday 14. Running opposite loops for part of it to encourage my daughter during an LT run. (She's shooting for a BQ)

Wednesday AM 6 easy / PM 4 easy

Thursday AM 12 / PM 4 easy

Friday AM 6 easy / PM 4 easy

Saturday 20 progressing down to MPish for the final 5

Sunday AM 5 easy / PM 4 easy

Weekly total: 90 miles