Road Racing and Training Thread, Week Ending 3/17/2019

First

36 M 6ft 162-165ish

Next race. ? TBD w hip issues

Rough week for the R man.

48 miles 2x lifting 1race

Bagged my Ks workout halfway in on Tuesday and did some Off Ons on road. Mentally or physically didn’t have it.

15k race in 61. Plan was to go slow and crank late. Hilly tough course. Went out 6:2x-6:2x and then tried to crank and my hip (flexors and piriformis) started to seize up on me. Was able to keep it in that 6:2x range until mile 7 and tried once again and ran a 6:16 mile 7 and then it seized up for good and had to jog it in a 6:54 and a 7:00. Really sore today. Plan is now to bike and E run w strides only between now and BAA and hope for an okay race.

Prob will take 3-4 months of only E runs and a heavy dose of biking in warm weather (along w lifting) and build myself back up from ground up. Been a long 7-8 months dealing w various injuries and niggles. Weary weary.

Hope everyone else is great! Know there are some great weeks and race reports coming.

First off, congrats on some good racing this weekend, including Jot Quill and NYCHalf (in the NYC half), a 10k PR for pewow, an age-grade PR for Coyote Montane, and a win by RRR. (And waiting on results for darkwave.)

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M34, 5’10”, just under 160

Upcoming:

5k (4/5) - Try to get under 16

Cherry Blossom (4/7) - Marathon pace

Boston (4/15) - Under 2:32???

Goals: Stay healthy, have fun, run fast

Mo: AM - 7 @ 7:06; PM - 7 @ 6:45

Tu: AM - 8 @ 6:39; PM - 5 easy

We: AM - Interval workout*, 12 total; PM - 5 easy

Th: AM - 13 @ 6:32; PM - 5 easy

Fr: AM - 8 @ 7:34; PM - 6 pretty easy

Sa: AM - 4 mile race**, 11 total; PM - 4 recovery

Su: 15 @ 6:02 overall. Had a stretch of 12 @ 5:53, and was hitting 5:40s, but tweaked a muscle at 13 and decided to cool down. It’s probably nothing.

Total: 106 miles, the most since 2008

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*4-8-12-16-12-8-4-2-2-2, half-distance jog recovery (full after the 200s): 76.7, 2:32.3, 3:50.1, 5:06.7, 3:50.1, 2:32.3, 76.0, 35.5, 36?, 35.7.

The symmetry of the times going up and down the ladder is uncanny, although I’d aimed to average 76.0 or better instead of 76.5 per 400m. Maybe I was a little sore from the half 4 days prior, but I felt less coordinated at 76.5 than I have recently at 78 or 79.

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**Race report!

Four miles in 21:56 for 4th. A little slower than anticipated, but I think I got what I wanted out of this race.

The splits were absurd: 4:56, 5:09, 5:44, 6:04. Out and back course.

The first mile had 190’ of descent, with four guys a few seconds in front of me, and one or two right behind me.

By the second mile, that broke into two pairs in front of me. Mile two had a 20 mph tailwind.

Then there’s a turn into a disheartening 20 mph headwind for mile three. I focused on short, choppy strides, and reeled in one guy around 2.75.

Mile four was back up the hill, which at least blocked much of the wind. I slowly gained on third and managed a good kick, but didn’t get him.

Then a couple pre-noon Smithwick’s (start and finish at an Irish pub).

First was 1’19” in front of me, second was 37” (recent grad, 4:12/8:19/14:33 last year), third was 3” (master’s runner, low 54s at Cherry Blossom last year), and fifth was 32” behind me.

The main goal for this race was to get some experience with the downhill/uphill pattern before Boston. It’s hard to gauge time on this course, especially with the wind. If I ran tougher I might have got third, but I’m okay with my race. I felt strong. I’ll give myself a B.

Male, 34, 5’10” 160 lbs

PRs: 16:03 (2011) 2:56:47 (2016)

Recent: 17:32 (2019) 1:25:28 (2019)

Next Goal: 1500m race on June 15

Week 5

M: 22 minutes easy/ 22 minutes steady

T: 90 minutes easy

W: 95 minutes easy

R: 60 minutes easy

F: 45 minutes easy + 6 x 100m sprints

Sa: 60 minutes easy

Su: 140 minutes easy

Very happy with how I felt this week. Most runs in the comfortable range and getting some good volume. I am postponing wisdom teeth extraction until the summer if I can help it! Lol Hope everyone has a great week.

Male, 41, 5’11”, 170 lbs.

PRs: 16:43 (2019) 1:18:45 (2018), 2:47:00 (2018)

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

Goal Time: 1:16:XX

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

-Larry Friedman

M - 8 miles with strides (8:20).

T - 10 miles (6:54). Including 5.5 mile continuous alternating tempo (.5 mile at 5:35/mile, .5 mile at 6:14/mile). Averaged 5:53/mile overall for the 5.5 miles. Was hoping for at least 7 miles (and stretching for 8 miles) but 5.5 miles is what I had at those paces.

W - Rest

Th - 12 miles (7:41).

F - 6 miles with strides (7:50).

Sa - 7.4 miles. Including 5k race. New PR: 16:43. Splits: 5:24/5:28/5:17 (:32 last .1 miles). Very windy. Direct headwind the first mile, swirling crosswinds with a big downhill and a big uphill the second mile, direct tailwind for the final km. Did a great job of running even effort and just racing. Very fast competition: 7 guys under 15:00, 29 guys under 16:00. I just nipped a 55 year old who ran 16:44!

Su - 24 miles total. Two runs pacing Mrs. Stone. SPECIAL BLOCK.

Run #1: 7:00 am. 12 miles total (8:17).

6 miles at 8:46/avg straight into 6 miles: 7:56, 7:50, 7:52, 7:52, 7:44, 7:32.

Run #2: 10:45 am. 12 miles total (8:21).

6 miles at 8:41/avg straight into 4 x 1 mile (7:39, 7:33, 7:31, 7:24) with .25 mile recovery jogs and a mile cooldown.

Weekly Total: 67.4 miles

Year to Date: 590 miles

The 5k is my best result of any kind in over 23 years. I am very pleased, especially since it occurred in some tough, windy conditions.

Now that I am two weeks out from the HM, I can be more realistic with an A goal time (beating AJ’s Houston time 1:15:17 was going to require an extremely major jump in fitness). Given decent conditions and competition on race day, I think any time starting with “an hour and sixteen minutes…” would be a huge success and represent about a two minute improvement from last year.

This coming week’s workout will give me an even better idea.

Hope everyone else had a great week.

Leaderboard

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

Coyote Montane 92.88%(8K...28:19)

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)

outsiderunner 85.18% (5K...17:19)

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

Jewbacca 84.43% (10K...32:13)

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

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

th3bt 83.4% (10K...35:23)

Stone Cutter 82.55% (5K...16:43)

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

Allen 82.39% (5K...19:13)

pewow 82.14% (1 mi...4:31)

Runn3grl123 81.12% (Marathon...2:46:56)

HHH 80.7% (5K track...15:49)

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

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

Sub 6:00 79.57% (HM...1:13:34)

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

angryjohnny 78.84% (HM...1:15:17)

Still Improving 78.75% (Marathon...2:57:06)

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

DietBacon 77.85%(10K...34:19)

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

Jot quill 76.17% (HM...1:16:39)

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 73.82% (1 mile...5:03)

Guy Broman 73.25% (5K...17:49)

NYCHalf 72.76% (HM...1:20:16)

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

Cocoon 70.65% (10K...39:14)

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

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

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

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.

First off, I'll echo the above--great job racing, folks. RRR--sorry to hear about your hip issues. Is this a relatively new issue or something you've struggled with for a while? I think pulling back and doing some months of E sounds like a smart "reset" plan. I'm sure you'll come back even stronger.

Me: 36 years old, 145 lbs, 5'9

Goal: Sub 3:05 in fall Marathon (likely Twin Cities)

Upcoming races: Get in Gear Half (April), Grandma's Marathon (June, springboard to fall Marathon), fall Marathon (likely TC)

M: 4.9 E (8'02)

T: 4.2 E (Treadmill)

W: 11, including 3 x 2T (@ low 6:40s) (Treadmill)

Th: 4.5 E (7'56)

F: 4.5 E (Treadmill)

S: 15.5, including miles 3-10 and 12-13 @ GMP (averaged 7'04, which was right on GMP).

S: 7 E (8'10)

Total: 51.6

Random musings:

1. Long run on Saturday with 10 miles at GMP felt good. Didn't feel like I was pushing anything. So nice to not have to run on 3 inches of mushy snow, but there were some significant patches of ice, which leads me to...

2. The path I often run on runs parallel to a private service road owned by a utility company. The path is usually okay, but still gets significant icy patches in the winter. Meanwhile that empty service road is as dry as a desert. It was so tempting to cut over and run on the road, but alas--for perhaps the first time ever--there were some worker men doing some worker men things around it so I decided not to. Was very tempted though and probably spent a good 35 minutes internally debating whether the worker guys would even care and whether I should just adopt some ukrainian accent and plead ignorance should they yell at me. All these little things Daniels doesn't teach you...

3. I bought the New Balance Beacons after seeing some chitter about them on these boards. I really like this shoe. Light, springy but nicely cushioned.

Have a great week all!

"It’s an accomplishment, that you put yourself through something to get something better out of it. I feel that that’s Beast Mode.” – Marshawn Lynch

M - 4 easy

Combination of pressed for time and I wanted to be fresh for the big shift Slo had planned for Tuesday

T - 1.5 easy

Stood up from my desk in the morning and my foot felt funny (top outside area). Almost felt like I had rolled/sprained it. Tried to give it a go at lunch and it was not happening - scared shiftless. Especially concerning pains when I tried to plant to turn left. By mid-afternoon I couldn't walk without a limp. On my drive home I found a knot in my calf that I kneaded like crazy for 30min and my foot felt surprisingly fine walking around. More foam rolling that night.

W - 6 easy,

Lacked confidence to pick up the pace, but no pain

T - 6 total with 3k road time trial @ 5:20/mi avg pace (9:55 total time)

All systems go it seems. The weirdest 'injury' I've had in awhile.

F - 5 easy

S - 10 total with 6x~200m on the road (track slick with ice) + 8x10-12s hill sprints.

S - 7.5 easy.

40mi total.

Congrats to everyone who raced NYC Half and other St. Patrick’s Day races.

Goal Race; Bayshore Marathon

Goal Time: Sub 2:30

Monday-14

Tuesday-12

Wednesday-20 @6:23 avg

Thursday-14 easy

Friday-11

Saturday-5

Sunday- Half Marathon Race in 1:13:24 (4th overall, 1st AG)

This race went alright it was the Atlanta Half Marathon and this course was tough as heck. There was not a single mile of flat terrain. Felt pretty good about the race for the hills and the challenging course. I am confident I can get back in the 71’s at the Toledo Half in April.

Total:91

LH - a month ago I was doing Ks on the track in 3:20 range. A girl stepped into lane one right in front of me and I plowed into her and had to grab her to keep her from falling. I brakes w my right leg and it did some damage. Had to take a week of 16 miles only jogging and then it got better. Was able to hit some workouts and run a decent 10k (Altho it bothered me the last mile and I cratered time). It will work out. Get it right and as sub 6 says “drink all the beer and run all the miles”. That’s when RRR is happiest anyways. Just running.

Speaking of

Sub6- be sure and stop by and holler at me in Boston at the expo. Also me and coach Jeff are supposed to have dinner I think on Saturday night ... if you or any other regular here is interested. Where is TBD!

41 M, 5'10, 145ish

Ran into trouble this week and I could use some advice from anyone here who has either experienced this or has ran across good literature on the topic. During my Thursday workout, I started to feel a burning sensation in my hamstring area. There was not a pop. Over the course of about a minute it was a low burn that exponentially turned into a strong burn. I aborted the run and took a few rest days.

Note: I do not feel anything while walking and can walk with purpose. It starts to feel tender at a slow jog.

Would it be advisable to:

Option 1: Active Recovery - Slow jogging below point where it starts to feel bad

Option 2: Lots and lots of walking. I cant even tell if there is a problem at all while walking.

Option 3: Multiple rest days. Problem is, I won't know how many rest days to take.

Ibuprofen - Good or bad?

Hot baths with jets - Good or bad?

Ice packs - Good or bad?

Marathon on 4/27 so hopefully I'll be okay by then.

Mon - Sub LTHR 10 miles @ 6:47 (158 bpm)

Tues - 90 min @ 8:41 (122 bpm)

Wed - 90 min @ 8:42 (123 bpm)

Thurs - Sub LTHR - 2 miles @ 6:39 (154 bpm) --> ABORTED due to hammy

Fri - Rest - Ice Pack - Ibuprofen - Hot bath - Roller

Sat - Rest - Ice Pack - Ibuprofen - Hot bath - Roller

Sun - 51 min @ 11:31 (109 bpm)

RRR - For sure I’ll stop by. And we should try to plan some sort of meet up. Also, sorry to hear about the hip. Didn’t realize it was quite that bad.

Nice races Sub 6:00, Stone Cutter and Puddles! Reading and learning from you guys weekly is not only highly entertaining but inspiring.

RRR - That has to be extremely frustrating with the hip. Especially how it happened. You seem to keep it very positive and have a solid plan in place.

LebanonHills - I'm feeling pretty good about your chances to hit 3:05 or better at Twin Cities. Hell, Grandma's sounds like it's a possibility to me based on your Saturday Long Run. Will be rooting for you.

Great running, folks!

Wanted to stop in and say Happy St. Paddy’s!...daughter’s birthday, too...my little one (five tomorrow). Too tired (and high) to post the details right now, but I had another solid week...20.25 in the hills today and with tempo (a little slower than MP for 18) and 87 miles for the week.

Have to do lots of eating now...

Reposting from other thread (made an account, posted under NYCHalf there).

M, 24, 6'3, 155

M: 6.7 easy @6:59; Had very bad stomach cramps and had to walk back halfway through and even that felt like a challenge. I initially thought that I could hammer it home before it would get too bad but no.

TU: 9.3 1.5 miles @5:50, 2min rest, 800 @5:30 2min rest, 4*200 @5:09, 5:17, 4:54, 4:49 w/ 1min rest; That really made me realize that I am bad at pacing as all of these should have been at a pace 30 seconds slower.

W: off (sadly as the weather was good)

TH: 12.1 miles 24*400 @93s w/ 100m active rest

F: 9.3@7:34, later 5.2@6:48 (just felt good)

SA: 2.5@8:02 just for a shakeout

SU: NYC half + some warmup, still debating whether I want to go for a short 3-4 mile jog later as I am 10 miles below my normal mileage as of now.

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Race report (reposted from other thread):

Official time was 1:20:16 (~6:08) which is a 17m+ PR but sadly 17 seconds too slow to go below 1:20. Even though this race was amazing and I felt great almost until the very end and really pushed, I screwed up a couple of times which I think cost me at least some time (e.g. trying to drink something at mile 12 which interrupted my breathing, pacing a team mate for a mile to prevent him from slowing down too much, and splitting completely positively). Also NYRR misplaced the markers at 7 and 8 which is insane for a race that expensive. They also ran out of medals for the late finishers. I also nearly spit on somebody else as I thought that I was on the very outside of the pack.

Miles: 6:18, 6:00, 5:57, 5:53, 6:26 (up the bridge), 5:45 (down the bridge), ~6:05, ~6:06, ~6:05, 6:18, 6:12, 6:10, 6:52 (here I hit the wall a bit but tried to keep pushing).

Splits: 18:53, 37:48, 56:52, 1:16:17

I am going to jog a couple of miles later but I feel good about this performance even if it's not everything I had ultimately hoped for.

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For the future, I think I should take tapering way more seriously as well as runs that are supposed to be recovery runs. I am getting there but it feels hard to run 12 miles @8:00 without speeding up. It's a bit boring. I also went out too hard as they gave me an AA bib for some reason and all the guys around me were much faster than I intended to run.

tdr - thanks for updating the list so soon. That was my A goal to break 28:20 yesterday and could not be happier about that.

pewow, sub 6, and stone congrats on races. RRR likewise, but also sorry to hear about your hip issues. I did those SAM workouts someone posted a way back and cleared up my tight/burning hips that were bothering for 6 or 8 months following last year's Boston. But wise to get some PT advice from someone who can get an on site diagnosis.

Here's a short RR. Training has gone pretty well since end of December and have been at 65-70 mile weeks since than, plus some XC skiing. Not much but a little. Workouts have been fairly good, long reps (800s-1200s usually) right where they were last year, tempos a bit slower. I figured it would be very hard to match last year, and the weather this time was a little worse, 10-12 degrees warmer but quite windy on the boardwalk.

Splits were haywire, sorta. Plan was 5:42 and to finish strong. Was 5:45, 5:32 (guy from my age group just hammered by at 1, so went with him). I dropped him just before the turn onto the board walk and set out to catch a pack of about 6 runners up ahead. Into the wind I put down the hammer and caught them by about 2.2. And was able to draft off them for a mile (17:00 or so at 3). Tried to move ahead a couple times but to no avail so I would tuck back in. The next mile was slow, about 5:55, so I figured the record was out. But hung with those guys (all younger) and we turned onto the boardwalk heading south with wind at our back and was able to turn on the jets. Last mile was at 5:33 pace or so! So 28:19 and an age grade PB/PR by about 0.3%. And another title. So couldn't be happier about all that! Thanks everyone for your support an encouragement. Looking forward to more RRs this weekend.

Thanks, BHViking! I'm in kind of an odd position with Grandma's since a while ago, before I started "serious" training, I set fall 2019 as my BQ attempt. After bombing hard in my first two marathons (admittedly off of inadequate training), I wanted to build a very solid base and respect the distance as much as possible. Not surprisingly, after putting in some intentional training, my fitness has progressed these past few months and I'm training at 3:05 GMP without feeling burned out. Not that plans can't change, but it kind of leaves me in an odd position for Grandma's. Do I have no goal (which in itself is kind of calming), set an arbitrary goal of say 3:15 or something else? I'm definitely open to suggestions from you and any others on how to approach Grandma's!

M24, 125lbs, 5'7"

PRs: 1:16:39 half, 2:46:57 full, 17:33 5K,

2019 Goals: NYC Half, Boston, NYCM, sub 2:40

Highlight of the week is definitely today, with a massive fitness improvement at NYC Half with 1:16:39!

=== 3/11/19 - 3/17/19: 67 miles ===

> Mon - 11.3 miles

#1 (6:10): 7.6 miles @8:20 w/ 4 strides

#2 (12:00): 3.7 miles @8:05

> Tue - 10.2 miles

#1 (6:20): 6.55 miles @8:00 w/ 4 strides

#2 (12:00): 3.75 miles @8:01 w/ 1min surge

> Wed - 11.2 miles

#1 (6:30): 7.55 miles @7:26, 2x1mile, 1x0.5mile, 2min jog recovery

5:48, 5:48, 2:42

#2 (11:30): 3.7 miles @8:07

> Thu - 10.1 miles

#1 (6:20): 6.4 miles @7:44 w/ 4 strides

#2 (11:40): 3.75 miles @8:01 w/ 4 strides

> Fri - 7.5 miles

#1 (6:20): 3.7 miles @8:04

#2 (11:30): 3.85 miles @7:50 w/ 4x1min surges

> Sat

#1 (7:30): 3.3 miles @7:16 w/ 4 strides

> Sun

#1 (7:30): 13.1 miles @5:51, United Airlines NYC Half Race

> United Airlines NYC Half Race Report - 1:16:39 (5:51/mi)

Low 30s (F), sub 30s with wind chill, but still happy with my choice of singlet+shorts+sleeves+beanie+gloves! Last official half was 1:25:08 so 8.5 minute PR? Or 7+ minute if counting my half split of 1:23:56 at Chicago. Either way, based on time equivalencies this is my 3rd big breakthrough performance in my road running career! First was 2:59:09 in April 2018 after my first marathon in 3:29:14 in November 2017. Second was 2:46:57 at Chicago 2018, and third is today!

Largely uneventful race, which I find to be a good thing. Goal was to get through the first 5 miles of hills with reserve, continuing the next 5 miles controlled, and then slowly stepping on the gas for the last 5K. Pretty much executed as such on feel with mostly just a few glances at the watch!

Splits:

5K - 18:17

10K - 18:24 (36:41, 10K PR lol)

15K - 18:05 (54:46)

20k - 18:07 (1:12:53)

Finish - 3:46 (1:16:39)

Aerobically, I felt invincible in this race, something I can probably attribute to all the high mileage with a nice taper! However, from the get go, I felt a lot of tightness in my shin/front ankle and was ready for the worst. However, I kept pushing what I felt was the right effort and ignored the tightness, and by the final 5K I didn’t really notice it anymore. Again a sign to run some longer faster work, and catch my legs up to my engine. I’m extremely happy with this performance, and am super encouraged going into Boston! At the same time, I do feel like there was some bits left on the table, kept out of reach by my leg strength.

Feeling awful post-race, I think I exposed myself to the cold too long post-race. Anyhow, thanks so much for everyone’s support and big congrats to everyone else who was racing this weekend! Looking forward to reading through everyone’s weeks!

> Notes

Goal for tapering down before NYC Half was to keep the rhythm, running doubles at the same times daily, but dropping the volume sharply. Tried to include strides and surges as much as possible, and one mini workout to touch on speed in the middle of the week. The start of the week was actually a little rough coming off the previous big week, but by the middle/end I was feeling much better.

Weekly mileage: 100, 111, 100, 50 (3 days off), 104, 106, 75 (2 days off), 72 (3 days off), 120, 104, 105, 108, 116, 67 (taper)

Sub 6:00 wrote:

First off, congrats on some good racing this weekend, including Jot Quill and NYCHalf (in the NYC half), a 10k PR for pewow, an age-grade PR for Coyote Montane, and a win by RRR. (And waiting on results for darkwave.)

I'll post more later, including my week and congrats to others, but...

1:24:45. I'm pretty frustrated, because I think I had a much better race in me today. But I had major GI issues that popped up at mile 5, and ultimately required me to step off the course at mile 9 to unload. Even after that, I still had cramping the last miles. I don't think anyone wants to read the details, so we'll just say it was ugly.

I'm massively gluten- and lactose-intolerant, and the symptoms I had this morning (I first noted them pre-race just after breakfast) are very consistent with accidentally ingesting one or the other, but I can't figure out how. I bring my race breakfast with me when I travel to avoid exactly this situation, and I checked labels again after the race - everything was fine.

Splits were:

Mile 1:6:44

Mile 2: 6:34

Mile 3: 6:32

Mile 4: 6:29

Mile 5: 6:25

Mile 6: 6:01 (mile marker short)

Mile 7: 6:56 (longer mile to balance out)

Mile 8: 6:16

Mile 9: 6:49 (bio break)

Mile 10: 6:09 (short)

Mile 11: 6:27 (long)

Mile 12: 6:25 (cramps)

Mile 13: 6:20 (cramps)

last bit: 38 seconds