Road Racing and Training Thread - Week Ending 2/10/19

Stone Cutter - Nice looking alterations

Gordon - Nice week getting stuff in when travelling

Coach Jeff - Solid work

Smoove - What's the PT think?

Pappy - Good stuff going on. I sometimes bring another shirt if I'm running and then lifting right afterwards.

Lanc - Nice job staying consistent with the travel and late night

TDR - I'm not a traveler either. glad your feeling better

HHH - Nice XC race

sub 6 - just all around good work

jq - big week

JC 2020 - nice workouts

Reed - long run sounds great

OR - thanks for starting the thread

Puto - nice XC race

darkwave - I like the philosophy of training where you are now

Coyote - excited to see you in world xc

DB - "keep the ball rolling"

VF - welcome back

puddles - big tempo

BHViking - make sure to sleep and eat well when travelling

GFMAH - jealous of that XC series

Urban - That's a big week. Make sure to rest up after that triple.

James - consistent week

jewbacca -umm, didn't you just run a marathon. What happened to jewbacca from the summer who told us he needed to be held accountable because he was lazy.

SI - those TLT workouts always impress me

I think I've got my spring racing schedule figured out.

Goal Races: track 5k mid April, road 8k late April

Upcoming running races: Road mile in two weeks (weather dependent), 2 10ks, a 50 furlong and an 8k (Chicago) are all possible in March depending on weather and funds. Want to try out a 10 miler, but it's only a week out from the track 5k.

44 year old guy, 5’6, 122 lbs

PR’s (from 2018): 5K 17:05, 10K 34:52, Half 1:16, Full 2:42 (2018 NYC)

Goal race: Tokyo Marathon (goal TBD)

Had a probably the roughest week of marathon training ever failing to hit one of my workout goals and then incurring an injury on my peak long run on Sunday (see below)

Monday: Rolling Hills Loop Recovery 6.2@7:55

Tuesday: Treadmill Easy: 4@7:27, 8@7:19, 4@7:12

Wednesday: AM Rolling Hills WU 2@7:20 Tempo 7.3@6:27 (shortened due to inability to hold GMP after mile 4 and again despite doing a 1 mile recovery), CD 2.7@8:00, PM Dirt trail Recovery 5@8:23

Thursday,: AM Treadmill Easy 3.1@7:06, PM Treadmill Easy 10@7:09

Friday: AM Treadmill Easy 4@7:14. PM Track WU 3.2@7:12, Strength 3x2 (11:16, 11:09, 11:51) with 800 Recovery, CD 2.8@8:05

Saturday: Treadmill Easy 3@7:14, 5.2@7:27

Sunday: Aborted Long run 6.1@6:40(planned 22 mile long run with 13+ at GMP) - Started out with 4 miles moderate (6:45-7:05 pace) and then picked it up to GMP, after about 2 miles at GMP I decided to “attack” a hill and landed awkwardly on my right foot, felt a popping sensation and then had sharp pain in my right hamstrings muscle. I stopped and tried to start jogging again but the hamstrings still had pain(I did not want to push through and risk further aggravating the injury especially being 3 weeks out from my goal race). I could still walk with only mild discomfort. I took a Lyft back to my car. Sounds like a pulled hamstring injury to me but I am checking with my sports medicine doctor friend to be sure. I am doing rest, ice, compression, and foam rolling and will probably get a therapeutic massage. Anyone have any advice about recovering from a pulled hamstring injury? Thanks in advance.

I will work on comments later in the day. Have a great week of training everyone.

darkwave, Sub 6:00, Pappy - Thanks so much for the feedback. Excellent analysis.

I have posted my race report to the OR thread.

not dead. just life stuff. still running though!

(M to F was in Puerto Rico, warm and humid; Sat/Sun back in FL, 15-25 F cooler!)

M- Easy 6.2

T- AM- Easy- 7.1; PM- Regen 4.2

W- on track 2 x 2 mi @ 600/1K 5KGP/MGP- this was rough, acidosis did me in hard; wanted to do 4 mi straight. Always the left quad to go that I end up hobbling by end the of the first set. 8.4

T- Easy 8

F- on a really beat up track. Had to steal a couple CRs since I might not be back a while- 400 @ 62 and 800 @ 2:30. Went out too slow in the 400. Did not get the pain I remember in HS... Got both but the 800m measured from a different point..

S- 5 x mi @ CV w/ 2 min walk/jog rest. After the first mi went by so fast (5:39) decided to just F it, and go by effort the other ones. 5:39, :38, :39, :37, :32. Felt really good. Pushed a bit for that last one.

S- Easy LR- 13.2

Might race next weekend , but weather looking meh.

We love you, Jeremy. Glad to see your post.

Male 21, 130lb, 66"

This was my week leading up towards championship season/late build phase

Sunday - 16.5mile long run (115min) 6:55/mi overall pace. first 10min and last 10min warmup/cooldown. comfortable steady around 6:35-6:40 for majority of run.

Monday - 8.3 (60min run) regular run/easy day

Tuesday - 11.8 (75min) workout day. 5xmile at 5:45/mile 15min WU, cool down to 75min

Wedneday - 7.5 (60min) easy day

Thursday- 8.2 (60min) regular run

Friday - 11.0 (75min) workout day. warm up 15min; 3 sets of 4x400 at 82, 82, 82, 75. 100m jog recovery between each 400 and 1 lap recovery between sets; cool down to 75min

Saturday- 8.0 (60min) easy day

Total mileage = 71.3, This is on the higher side of my max. In summer can get up to 80 mile weeks with 65min regular runs and 120min long runs.

Had a bad indoor season so building up toward outdoor and hopefully crush some more miles. Have fun training for marathon season all and good luck.

PRs are 9:30 doe 3k, my 5k is soft...(17:44) also had bad performance...striving for 16:20s this outdoor season and ultimately sub 16. Goal is sub 34 for 10k and sub 27 for 8k

40 year old, Male, 5ft 7in, 173 lbs

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

Long term goal: PR at CIM 2019, PR at San Jose Rock N Roll in October 2019

Short term goals:

a) Sub 3 at Boston 2019, weather permitting;

b) PR (sub 1:28) at the local half in March 2019.

c) Run a NYC Qualifier (1:24:xx) at the local half in October 2019.

Monday: 4 @ 9:15

Tuesday: 7 @ 8:19

Wednesday: 8 @ 8:30

Thursday: 8.3 @ 7:34

Friday: 7.7 @ 8:14 with 8 x 8secs uphill sprints.

Saturday: 8 @ 8:30

Sunday: 2 w/u + 16 miles @ moderate effort (about 7:25) + 2 c/d

Weekly mileage: 63 miles

- Took another recovery week as my quads were beat up from last weekend's 10K. My legs are not used to running fast :).

- Ran the first 20 miler of this training cycle on Sunday. Overall, ran 20 miles at 7:35 pace. With the rain and wind, it was a harder effort than I wanted it to be. But, since I had done no other workout this week, figured it will be alright to push harder on this long run.

- It was 30F at the start of my run on Thursday. Underestimated the cold and wore only shorts and 1 long sleeve shirt. Had to run way harder just to stay warm :).

cocoon wrote:

- It was 30F at the start of my run on Thursday. Underestimated the cold and wore only shorts and 1 long sleeve shirt. Had to run way harder just to stay warm :).

I always err on the side of warmth on cool or cold-weather training runs, and bundle up when it is really cold.

outsiderunner wrote:

I always err on the side of warmth on cool or cold-weather training runs, and bundle up when it is really cold.

Should have done that OR. 30F is once-a-year kind of event here; so was completely unprepared. I normally don't go out unless it is 40F+ :). I will struggle in Boston if we don't get a fair-weather day.

It is pretty amazing how far a hat and gloves go in keeping you warm on a cold day, and how quickly you can start sweating once you get moving. In cold weather, I am a big believer in quarter zip tops that you can open and close to dump and conserve heat during a run (supplemented by a lightweight short sleeve on particularly cold days). Yes, I live in Florida, but my first 5 years of running were in upstate NY, so I do have a frame of reference here!

Hi Folks,

Hope you don't mind me chiming in

PRs - 16.15 (5k)/34.10 (10k)/1.14.48 (HM)/2.43.03 (M)

Goal - Sub 2.35 October marathon

Short term: 10k PB - 03/23

Workouts:

5x3 min @10k (60s) 4 min jog, 6x30s (60s)

Average splits: 5.25/ 4.55

32 min tempo (5x5 min@ MP/90sec @10k)

Average Splits:6.15/5.40

7x1 mile cruise intervals (3 min recovery reducing 30 sec per rep down to 30 sec's)

Average Splits: 5.49

Long Run: 15 miles

Weekly Mileage: 70

Smoove wrote:

It is pretty amazing how far a hat and gloves go in keeping you warm on a cold day, and how quickly you can start sweating once you get moving. In cold weather, I am a big believer in quarter zip tops that you can open and close to dump and conserve heat during a run (supplemented by a lightweight short sleeve on particularly cold days). Yes, I live in Florida, but my first 5 years of running were in upstate NY, so I do have a frame of reference here!

I run hot. Raced Saturday in 18 degrees w a Headband, sunglasses, Compression tank w singlet, arm sleeves, gloves and full tights (thin racing tights). And was highly warm throughout the race.

Smoove wrote:

It is pretty amazing how far a hat and gloves go in keeping you warm on a cold day, and how quickly you can start sweating once you get moving. In cold weather, I am a big believer in quarter zip tops that you can open and close to dump and conserve heat during a run (supplemented by a lightweight short sleeve on particularly cold days). Yes, I live in Florida, but my first 5 years of running were in upstate NY, so I do have a frame of reference here!

It's funny, the winter is weird to my body. I tend to overdress for the cold, I don't mind overheating, but like you said, trend towards 1/4 zips and I have a vest for really cold days. I've found that if I'm running cold, aka shorts, my muscles tighten up and I tend to get injured (ITB, PFPS, etc) So, long story short, I run in tights in anything under 45 degrees, I have light tights for "warm days" and fleece lined tights for cold ones. Anything in the 20's I'm in fleece. When it dipped into negative wind chill, I was pair of tights and sweats over them, two long sleeves and vest. Not to mention hat, balaclava, gloves etc.

Last tip, I have some Saucony gloves that have a shell you can pull over to basically make them mittens. It's a windproof shell and it's AMAZING for the windy days.

Cold weather ain't got nothing on me.

Seen the bold happen very often.

I always have thought the nice brown cotton 99 cents a pair gloves at most gas stations to be ideal running gloves.

LancRunner wrote:

Last tip, I have some Saucony gloves that have a shell you can pull over to basically make them mittens. It's a windproof shell and it's AMAZING for the windy days.

I got a pair of Asics gloves like that from my mom for Christmas this year and they really are great. Wear them as mittens into the wind, then tuck the shell in if you get too warm with the wind at your back.

Tuesday coffee... I work Saturdays now, so Tuesday is the new Saturday...

darkwave: You characterize your week as just getting the work done, but that consistency is what it's all about. And, yes, I am paying attention to my body. I had always heard/read that phrase, but this thread really helped me to "get" it.

Coyote: Hell, I'll take it at MY age.

DietBacon: No gels and water was intentional? Trying for a "depleted" run?

VF Runner: Nice to meet you. Don't fear the fifty. Embrace it. Then when it turns its back, give it the finger.

Puddles: Hope you feel better... still 88 miles ain't falling' off a log.

BH Viking: I like the data! Our HR maxes are about the same, but your resting HR is lower than mine I think. At the low end, you are about a minute per mile faster than I am (which shows you how slow I used to be!). I tend to agree that the difference beat 172 and 173 is likely in your head, but your head can get very good at gauging your heart. I know my HR to with +/- 2 beats (guessing and checking on long runs...what the hell else is there to do?)

As far as drift goes... I deal with the issue by programming a range into my watch. For example, my 145 "workout" goes from 140 to 147. I have it set so that it won't bother me until after I cross the 140bpm threshold and I'm into the zone...often 5 minutes or more into the run. At this point, I'll get notified if I fall below the 140bpm mark. So, at the beginning of the run, I'm fine with the watching beeping me for falling out the bottom; if I pick it up at all, it's only slightly, just enough to get the coach-on-the-cuff to muzzle it. By mid run, cuz I'm warmed up, I'm safely in the zone and no longer in danger of falling out the bottom and the Garmin keeps quiet. Near the end (and obviously on hilly terrain, headwind, etc), I'm more likely to beep out the top of the range, but that's OK. I just relax back into the zone. Anyway, keep at it! I just Hadd to chime in...

OK, my turn to head to Costco! Coffee and...was it...cherry juice?

Coach Jeff ROC wrote:

OK, my turn to head to Costco! Coffee and...was it...cherry juice?

Yea! Costco for life. Oh how my life has changed with a family. Tart cherry juice, Cherbundi was the brand. It’s on sale for now, $5 for 3 32oz bottles. It’s good. I mixed mine with a sparkling water tonight. Downed that pretty quick, then cracked open an IPA. Not sure if that cancels out the benefits, or negates the negative of the beer. Whatever. Living the dream.

Goal Race - Grandma's Marathon (Goal - 2:25?)

Week 1 - 52.5

Week 2 - 60

Week 3 - 70

Week 4 - 80

Week 5 - 60

Week 6 (of 25)

S - PM, 10 @ 6:52

M - PM, 5 @ 7:31 (treadmill)

T - PM, 3 @ 6:56 (treadmill)

W- Off

T - AM, 4 @ 7:16 (treadmill); PM, 9 @ 7:05 (treadmill)

F - AM, 6 @ 7:05 (treadmill); PM, 8 @ 7:07 (treadmill)

S - PM, 15 @ 6:50

Total - 60 miles @ 7:02 average

This was the first real rough week I've had since starting back up. The plan was for 70 this week but my legs were shot on Monday/Tuesday. Work obligations had me up late Tuesday night and with a long work day on Wednesday I got home at 9pm and hit the hay, it just didn't feel worth it to drag myself through 3 miles on the treadmill just to keep my run streak going this year. It's probably for the better, I would have gotten more and more obsessed with just keeping a streak going rather than training with a purpose. The weather has been pretty rough between the cold and the snow the last couple of weeks which isn't making this comeback any easier.

I'm proud of the way I rallied the second half of the week after finally stopping feeling sorry for myself. It feels good to be a little disappointed while still hitting 60. A month or two ago I probably would have let one day off slip to two, two slip to three, and before that the whole week and then the month would have been shot. I'm still in the game and feeling good after a solid start to this week since I'm a day or so late on posting. Trying to get back on plan with 80 coming up this week.

Great weeks of training to all!