Road Racing and Training Thread - Week Ending 1/13/19

Male, 40, 5’11”, mid 170s

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 - 6 miles. With Mrs. Stone. (9:48/mi)

T - Rest.

W - 12 miles (7:58/mi)

Th - 10 miles with strides. (No watch, trusty ole Stone tells you it was 8:00/mi pace.)

F - Did not run. Sick child.

Sa - Did not run. Sick child.

Su - Did not run. Sick child.

Weekly Total: 28 miles

Year to Date: 89 miles

After 3 weeks in a row with mileage in the 70s and multiple quality workouts, I had planned to give myself a cutback week with one workout to get my body feeling right again. Well, my sick younger daughter forced me to take some extra time off, but it was well spent with her and also helped me finally shake some lingering back/piriformis issues.

She’s feeling much better now and so am I.

Perfect timing. Specific HM training to start this coming week.

Hope everyone else had a great week.

Houston Crew - As of right now, Mrs. Stone and I, RRR, and the jewbacca family are meeting for a prerace dinner Saturday night. All are welcome. If you guys want to do your own thing too, that’s totally cool. I have made my email available on this post for those interested to RSVP. I’ll reply with the dinner plans privately. One week to go!

M25

5’9”, 152lbs

Goal race: rotterdam

PRs: 34:55, 1:15:22, 2:50:23

M- 45min easy

T- 70 min incl. 5km tempo and 10 hill sprints / 20 min shakeout jog

W- 45 min easy

T - 52 min incl. 12x60m strides / 20 min shakeout jog

F - 65 min incl. 8 strides + 6x 1km @ CV + 6x30s @ mile pace / 20 min jog rest

S - 45 min easy

S - 100min easy / 20 min shakeout jog (planned)

Total: 65mi

Triple digit kilometres hehe

RRR 6ft 162

Next race up: 8k In 4 weeks. Can beat last years time of 28:5x after 2 months no running?

Down week of X Training for me. Work got crazy and went out of town Friday night.

3 hours lifting

4 hours bike

5.5 miles ran including an ill advised 3 mile fartlek w splits of 7:04-6:38-6:32. In the back of my mind I was going to beat the legs into running shape and run Houston. Smoove and the boys convinced me that was a moronic idea. So instead I’m running some miles w th Stones. Drop out and Cheer for all the RRTT boys and gals at the 11 mile turn.

But I was surprised and the splits esp as he effort was bet moderate. Plus Was still hitting those sub 5 type top end speeds on the short ONs. So looking good for future.

Hoor wveryune had a great healthy week!

Plus 3 hours on the elliptical w some workouts. Can’t foeget that insanely boring crap.

M24, 125lbs, 5'7"

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

2019 Goals: NYC Half, Boston, NYCM, hoping to land sub 2:40 during the year

Rib injury recovered enough to run without significant pain so back at it! Only issue has been getting enough quality sleep, still waking up every morning with a lot of discomfort in the ribs. Starting to think I have something called costochondritis, may look into getting some anti-inflammatories to hopefully sleep better. Anyway, solid week! Easing into doing quality work with 2 pretty light workouts, not pushing too hard and erring on the side of going easier.

Mo: 10.2mi AM | 7mi PM

Tu: 10mi w/ 20x (1min on, 1min off) on from 6:10 -> 5:40, off around 7:30 | 7mi PM

We: 9.4mi AM | 7mi PM

Th: 9mi AM | 7mi PM

Fr: 9.4mi w/ 6x 1K w/ 90sec jog (3:51, 3:50, 3:48, 3:47, 3:46, 3:43) | 7mi PM

Sa: 15mi AM

Su: 6.3mi w/ 4 strides AM

mpw: 104.x

Running weekly mileage: 5, 36, 60, 100, 111, 100, 50, 104

Hoping to get another 100+ week next week with two quality sessions and maybe an actual long run. The week after that one will have 3 vacation days mon tue wed so I'll probably be dropping down to around 70 that week.

Hope everyone had an awesome week and good luck to all gearing up for Houston!!

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)

Bdubs 86.93% (5K...15:26)

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

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)

James Corden 71.53% (5K...18:09)

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: 2:00:00 easy

M: 25 minutes easy

T: 50 minutes easy

W: 70 minutes total with 15 minute alternations at a pretty good clip

R: 45 minutes easy

F: 60 minutes easy

Sa: 90 minutes easy

2 weeks out from Miami Half. Long run yesterday starting to cut down. Alternations on Wednesday spent a little more time pushing at a strong effort. Felt challenging yet manageable.

Have a great week everyone!

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. Off

Tues. Off

Wed. 4.7mo Easy 8:27 avg

Thurs. 5.4mi Easy 8:11 avg

Fri. 7mi Easy 8:09 avg

Sat. 12.5mi Hilly 8:26 avg

Sun. Core and Hip work (planned) + Bike trainer for 20min. or so (maybe).

Total 29.7mi

This week I focused on recovery. The previous week's runs did not go well so I took Mon. and Tues. off to let my legs recover. My legs are finally starting to come back and I was able to get in a descent long run on Saturday. Next week will be about getting my mileage up.

Goal Houston Half next weekend 1:10:xx

m- 7

*t- AM-4 x 2 mile, avg 5:30 pace, 2’ recovery. rolling hills & pretty tired from Sunday’s 4 x mile @5k PM- 4.5

w- 6/4.5

th- 8 + hill sprints

*f- 6 x 1k @3:18-3:19 + 4 x 200 @34-35. very cold.

s- 8/4.5

su- 11.5 + hill sprints

76

last week there was a lot of intensity and i think this week i was carrying some fatigue. i kind of like to come into the taper like that though. gentlemen, race day approaches... good luck.

Stone, looks like you got the taper started a little earlier. Time to audible and throw down a PR.

Bdubs, hope that the knee is feeling better. Stonecutter has my email if you want to get in touch about working together during the race. My one piece of advice would be to not expect a negative split on this course if the wind is from the North. That’s a wide open stretch from 8.5-11, and by that time the marathon runners have turned off and packs are starting to disintegrate. I would rather have the wind from the West or the South while there are still bigger groups to work with.

DietBacon,

Is the tempo at threshold pace or "Tinman Tempo" pace?

M39

Houston Half

PR: 1:16:23 (2018). Goal: sub 115

M 8.1

T 7 x 1600 w 0 rest 5:44, 5:43, 5:42, 5:43, 5:44, 5:45, 5:38 - 11 total

W 6

Th 8.5

F 1600-1200-800-400 @ 5k pace w long rest 5:19, 3:59, 2:38, 1:15.5 - 8 total

S 10

S 12 medium w light pickups (6:51 avg)

63.6 miles

Reasons to be optimistic:

(1) The 40 min tempo on Tuesday was right where I wanted it to be and easily one of my best workouts ever.

(2) The Achilles/posterior tib continues to improve - the swollen knot is gone and I feel very little soreness.

(3) Houston weather forecast is looking good and cold.

(4) I’ve got Vaporfly on my side this year.

(5) With the white flag officially waved i will not be distracted by any vegan hobby joggers.

Goal race: Houston Marathon

Goal time: 2:26:xx

S - Off

M - 12 (Workout 1)

T - AM 6; PM 6

W - 8 easy

Th - AM 4 w/ 8x200m levee sprints; PM 6 easy

F - 12 easy

S - 13 (Workout 2)

Total: 67 miles

Workout 1 - 6 x cruise mile (1:00 rests) in 5:20, 5:19, 5:19, 5:14, 5:17, 5:14.

Workout 2 - 2 miles @ T, 4 miles @ MP, 2 miles @ T (2:00 rests) in 10:38, 22:27 (5:37 pace), 11:02. With a stiff headwind on the final 2 miles, it was a harder effort than the first 2. 4 mile segment was evenly split against and with the wind.

This about wraps things up for Houston. I tend to turn inward before a big race, so I'll likely not check back in until after it's over. Good luck to everyone this coming weekend.

M - 5 @ 7:10 including 10 strides

T - 8x200m avg 39s, 800m jog, 8x200m avg 37s, 8.5 total. SAM Easy Phase 1 in PM.

W - 5 @ 7:30 including 8 strides

T - 4x200m avg 41s, 2x1600m avg 6:13, 4x200m avg 40s, 8.6 total.

Tried to psyche myself up for this one by telling myself the 11°F wind-chill would only be coming from one direction so I'd be fine 75% of the time...of course that direction was the last 100m of each 200m rep. SAM Hard Phase 1 in PM.

F - 5 @ 7:20

S - 6 @ 8:30 including 6 strides

S - 7.2 @ 8:30

About 45 miles/6 hours.

Goal for next week is to string together 2 consecutive consistent weeks.

Good luck to all the Houston racers.

Next race: freestyle 10k on Tuesday (Fingers crossed)

Indoor track meet Jan 24th or 4mile road race Jan 25th?

My week was so-so

M: 45min cross training (rowing, nordic skiing machine & stupid crossfit bike where the handles move) strength too (MB throws/ crawling, power snatch (2x3x75#), goblet squat (2x10x60#), 1L RDL (3x10), pull ups (4x6), dips (4x5), multi-lunge (3x12))

T: 6, was going to do some tempo work, but it was icy plus my R achilles hurts from my ski boots rubbing on it.

W: off

Th: off, should have cross trained these two days but I let work get in the way

F: 8, strength after (jumps/crawling, clean & jerk (2x2x105#), lunges (4/5x95#), pull ups (5x6), 1L squat (3x10), DB press from split (2x60#), squat+rotational squat (3x10+5), rows (3x10)), then vinyasa yoga for date night

S: 30min skate skiing, was going to go an hour but I forgot something very important and I don't really want to talk about it

S: 10 @ 6:40 avg, group run on rolling hills through the arb

Tuesday ski race cancelled due to monday rain and I skipped a 5k on Saturday. Not really feeling like racing in spikes on a 200m flat track with this achilles thing and I have no real desire to race 4 miles. Might just wait until February to hop in a running race again (5mi, 5k and 1mi options).

Good luck to all those running the Houston half and full.

My week:

1 mile at 9:21.

Heart rate looked around like it did during my marathon in October, but I'm just happy to have gotten the mile in. Groin and abdominal strains are the biggest challenges at the moment, but at 155 poundsI'm up about 10 pounds over my race weight and 5-7 pounds over my normal walking around for weight, so it is time to cut back on the massive amounts of cheap American beer and to start doing something.

M34, 5’10”, ~165 lbs.

Upcoming: RnR DC Half (3/9), Boston (4/15). Maybe a 5k or two in between.

Goals: Beats me.

Mo: AM - 8 @ 7:30?; PM - Treadmill 5 @ 7:00

Tu: AM - 8 @ 7:05?; PM - 6 @ 7:00

We: AM - 5 @ 8:06; PM - 2 w backpack

Th: AM - 12 @ 7:04 w 8x~300m hills; PM - Treadmill 5 @ 7:00

Fr: 10 @ 7:45

Sa: 20 as 8E, 4x3200 w 400 (~2’) rest, 3+ E*

Su: 10 @ 8:18 / snow

Total: 91 miles

*First 8 @ 6:49; 4x3200 in 11:07, 11:05, 11:07, 11:07; last 3 @ 6:43. Overall @ 6:18. Continuous except for a stop by home at 2.5 to take off a layer of half tights and extra t-shirt. Do I [shudder] like cruise intervals?

Busy week for work and grateful I’m not shut down, but didn’t have the time or energy to do good midweek workouts (plus had some cold, windy mornings). That was the main impetus for working the intervals into the long run.

SC - Glad your daughter is feeling better and that the down week seems to have put you back together as well.

DietBacon - Since we had so much on tempo runs last week, what was that tempo a 5k + 1 min pace effort?

RRR - Smart not forcing an ill-advised race next week. Looking forward to seeing what you can do in that 8k though.

JotQuill - Another big mileage week, and that 6x1000 looks really good. I have to imagine you’ll get well under 2:40 if you stay healthy.

TDR - Good week. What are you shooting for in that half?

SI - Always good to listen to your body and rest up when it’s needed.

Slo - The hay is in the barn. I think you’re ready to roll.

AJ - Hitting 7 at goal pace, I think you’ll be able to hit that on race day.

Jewbacca - Good luck in Houston. You look ready as well.

Gordon - Track workouts in cold wind are awful. (I did hill reps Thursday for that reason.) Good job getting through it.

Pewow - Good luck and have fun in the ski race. (Today is the first time in about 3 years where I could’ve used XC skis here in D.C.)

Smoove - Feel okay enough to try for some more running this week?

Good luck to all those at Houston, will be great to see how it all shakes out. Lots of work put in on here, excited to see it come to fruition for all of you.

My week...

M: off - Knee - 10 miles on bike (trainer)

T: off - Knee

W: 3 miles - knee hurt after first mile

T: off

F: off

S: 4 miles - knee hurt after mile 3

Su: off

Heading out for a week of travel, so will be a light week again, but that's ok. Still doing some strengthening for hip, quad, glut, hamstring as well as stretching. Hoping to get everything back in alignment. If it hurts after this week, i'll hit up a PT for some quick work and get it right so i can get back to work.

Have a great week all!