Road Racing and Training Thread - Week Ending 2/20/22

Q1: 3x3k/2 minute rec (10:59, 10:37, 10:40)

Q2: 4x1k/200 float (3:29, 3:26, 3:27, 3:26) total 4800m in 17:10+12x200/1 minute rec avg 31.0

LR 20.4k@4:25 pace (90 min)

Total 79 miles

Threshold got a lot quicker on Friday. Started wearing a HR monitor again and was satisfied with the data I saw. 200s went way quicker than planned and decided to do 12 instead of 16 reps. Also wore super shoes for all sessions which obviously makes the paces faster, but helps save the legs a bit. Will be at 80+mpw except for down weeks for the rest of this cycle and hopefully the rest of this year. First race is a 5k on March 12. Will then slowly transition into double threshold days.

F45
Upcoming: Cherry Blossom 10mi, Boston Marathon (April)

Didn't post in the last thread, as I was very down after a discouraging week. Didn't dress warm enough one day so had to cut an easy run short; went out to do an interval workout mid-week and legs were not responding in first 200m of first interval and then I hit a wall of wind and just pulled the plug, wasn't even going to try. Saturday long run, wanted to do a couple blocks of M pace but, while not especially cold, it was windy again and for whatever reason 8:00 pace felt way, way harder than it should/did before and 5 mi at that pace wiped me out and I quit the long run at 10 mi. I was in a very bad place about running after that; questioning whether I should even keep trying to get ready for the April races or if I should just quit wasting my time because things were feeling so much harder than I think they should. My husband talked me back from the edge and I took Sunday the 13th off, mainly just to rest my brain. Just throw the prior week behind me, don't think about the bad outcomes, and start fresh again Monday.

This ended up being a good decision. Last week was much, much better from every perspective.

Mo: 8.1mi as a fartlek workout on the treadmill. Initially was just going to get some easy running in but felt good so decided to take advantage and pick up the pace for a bit. Not hard efforts, but more than moderate, 6x3-5 min on with 3-5 min back down in between

Tu: 7.3mi easy, some hills for variety

We: 5.6mi easy, less cold out, some more hills

Th: 7.7mi on treadmill: 15min E + 4x1mi T + 1mi E Was able to run those 1mi reps 7:35/7:29/7:28/7:27 which felt hard but accessible and repeatable and was definitely a boost to feel able to run faster than 8:00 and not like I was digging a hole with legs that weren't gonna do it.

Fr: unplanned off, very long day at work -- had an interview candidate in, how come even though I wasn't the one interviewing it was so stressful?

Sa: 5.3mi easy, went earlier in the morning than I have been lately and it was cold and I felt sleep-tired so kept it shortish.

Su: 20mi easy long run. Felt lots better than a similar 20er two weeks ago on mostly the same route (about half pavement, half unpaved, some squish, under and among trees to shelter from any wind). First 8-10 I felt very relaxed and comfortable and in a groove. Didn't start to feel really long until about mile 17. About 18 sec per mile average faster than the similar run 2 weeks ago. Happy with that.

Total: ~54 mi

Going into this week with a better outlook. I've been struggling to stay positive; it's been an up and down trip for the last month or so. Going to really focus on my attitude and keeping it as elevated as I can, even if a workout goes bad.

Male, 29, 6', 130 lbs.
PRs: 5K: 15:18 (indoors) (2021), 8K: 25:16 (2021), Half Marathon: 69:38 (2021), Marathon: 2:30:25 (2019)
Goal races: NYC Half, Boston Marathon,
Goal: NYC Half: PR, Boston Marathon: 2:20 mid/finally break 2:30

M: Off
T: Strength Training,12.01 @ 6:49 avg
W: 9.23 miles @ 6:26 (3 up, 8 x 1 min on/1 min off, 3.1 down)
TH: AM: 10.03 miles @ 6:50, PM: 5 miles @ 7:04 on the treadmill
F: 8.01 miles @ 6:50 avg
S: Race Day. 2 mile warmup, Outdoor 3K: 8:40.12, 1.08 mile jog, 3x 1 mile @ hmp w/ 1 minute rest, 4.5 mile c/d
Sun: 14 miles @ 7:02 avg
Total: 70.8 Miles
Notes:

Wednesday: Was going to double on Wednesday but ended up just knocking out this workout before run club. It was a beautiful day and I finally could run a workout without tights. The loop has a couple of sharp turns which sometimes throws a little variation on my paces but overall I was happy with the effort here.
Ons: 4:36, 4:42, 4:36, 4:51, 4:32, 4:39, 4:35, 4:37
Off: 6:30, 6:18, 6:11, 6:11, 6:31, 6:19, 6:27, 6:11

Saturday:
Was lucky enough to be able to race in the AM before it started getting a little warmer. Felt pretty dry out but a ton better than the 30 degrees I've been used to training in here in Ohio. Got on the line and as they were calling out numbers I realized I forgot mine. Dashed over to the clerk and grabbed them. Made just on time. Race got out pretty well. I told myself that I was going to put myself midpack and work on trying to stay engaged throughout. I was seeded 16th in this one with an 8:49 so I figured I'd try and hand on to the end of one of the packs and get pulled to a fast one. Settled on 8:45 being a conservative goal with 8:38 being the big one if things went right. Got around some people off the first curve and just settle into a rhythm, trying not to let myself get pulled too fast. First 400 was about 67-68. A little faster than I would have liked but I figured things would start to settle. 1K passes through and I'm holding pretty steady at 2:52-3. Pack is staying consistent and I look for the mile to be my cue to start surging and not get lazy. 4:37 through the mile and I start to move. At this point I'm counting the laps down knowing if I just hold I'd be in for a big PR. The penultimate lap I start to fade a bit. I think it may have been my only lap about 70. With 400 to go people start moving by me and I'm trying my best to just not blow up. 200 to go and one of our coaches from my alma mater lets me know I need a 32 to break 8:40. I dig deep and manage the 32 close but just miss the 8:40 barrier by milliseconds. 8:40.12.

After the race I see my old college teammate and found out that their athletes are also running a workout post race. I was supposed to do 400 jog recovery but I ended up going with a minute standing rest with them to run with someone. I lead the pace for this from start to finish and felt stronger than I ever have. 5:10, 5:08, 5:07. Absolutely ridiculous.

I'm going to take a crack at sub 15 this year. As for now, track season is now officially done for the current moment. Time to focus on the NYC Half and Boston.

Happy to see you've recommitted after a down week and a reboot. You have many years of enjoyable racing ahead of you.

Your struggles reminded me of my most recent annual medical check-up. My MD, whom I've been seeing for nearly 30 years, noted my pain-ridden broken-down body, looked me in the eye and asked, "What are your plans for when you can't run AT ALL?"

I didn't have an answer.

Male, 27, 5’8”, 135 lbs
PRs: 17:11 5k (2015), 28:31 8k XC (2015), 36:11 10k (2018), 59:23 10M (2018),
1:18:47 HM (2021)

Goal Race: TBD Spring 2022

Good week of training for me. Big project at work wrapped up last week so will be working less, which means I can train more. Feel that I am slightly behind where I was last year, but plenty of time to rebuild fitness. Need to settle on spring racing plans soon.

M: 6 EZ

T: 6 EZ

W: Off

Th: 8 total, with 6 x .5 on, .6 off. Averaged 5:54 pace for the on sections. I’ll take it.

F: 10 EZ

Sa: 10 EZ

Su: 12 total, middle 10 at 6:39 pace over rolling terrain. Pleased with the effort.

Total: 52 miles

hhw - Solid week!
GNR1 - another consistent week
darkwave - let us know how the platelet lysate injections goes, 2" vert is rough
darkwave - re race: It was pretty windy, fairly hilly and had a ~1k gravel section but I still thought I could have gone quicker.
notarobot - excellent mile repeat workout
Slow Miles slower bests - good luck at the race this weekend, that is one steep taper
CarlyRaeJepsens Malort - Gotta love those hills!
Seppo Katenenn - Looks like training is going, great workouts
drcrusher - sorry about the lackluster prior week, glad this one was better
beersandmiles - great race and subsequent workout!

General - I've been struggling to find 5ks, with competition & on a quick course, to race since most the local college races stopped accepting unattached since covid. Luckily a local high school is putting on a race on the 4th of March and offering a 5k. Happy to finally find a race although I will only be in my first week off base mileage. Hopefully something else opens up late March/Early April.

RunnerSam - I feel your pain on finding fast 5Ks! Breaking 16 in the 5K is my main goal this year, but there's really only one road race in my area that will have more than 2 or 3 runners at that level. It's on Memorial Day, so at least I have plenty of time to get in shape. I guess a couple of guys in my club were able to race unattached at the University of Minnesota last weekend, so maybe things are opening up a little bit.

hhw - Really strong long run!
GNR1 - Three impressive efforts. Looks like you're super fit going into your half.
Mrs. Stone - That's a monster workout.
outsiderunner - It can't be bad to do three quality runs in a week and feel good.
AverageForFun - Solid week. I like your MS approach!
darkwave - I'm glad you're getting some answers with your nerve issues. I hope the new injection works!
RunnerSam - Sorry your race didn't go as well as you'd hoped. I recall that during your Philly build up you had some so-so races before you knocked it out of the park, so I would trust that your training will eventually pay off in a big way.
Allen - Stay healthy! I hope your knee pain settles down.
Slow Miles, Slower Bests - Good luck at your meet. Sounds like have a fun racing schedule!
drcrusher - Dealing with cold and wind can definitely be demoralizing. Sounds like a day off was the right choice. Great long run yesterday!
beersandmiles - Nice 3k!

Adrenaline 5K is definitely a no go this spring. Bummer. Scott Coffee 8k is first Saturday in June and is a definite. Usually at least one 25 minute guy shows up and a slew of 26 to 28 minute guys/gals for you to chase. It’s a USATF race, I believe.

beers - Great job with the 3k and congrats on the PR. I like the way you race. Best of success in breaking 15…

Stone - Our club typically skips scott coffee 8k in favor of our hometown Red Rose Run 5M on the same day. There is also a track race the night before so I might double with the 5M. Either way I will be done my spring cycle and into the start of triathlon training by then, not that I don't plan on still doing plenty of running races over the summer. I just wish march/april was as busy as that one weekend -RS

notarobot - Yes I've had a few cycles of no good races until the goal race, better than also bombing the goal race I guess. This is a different cycle for me since there is no one big race like a half or full. Will be interesting to see how it goes

RS - No good races until the goal race? That gives me some hope. Just got my can kicked again on a long run. Warm day here (temp hit 70 at end of my run) and some wind, too, but those are excuses. Best of success to you in your running and tri events.

RS - I meant to say, “No good runs until the goal race?”

Got my butt handed to me on this workout. Struggled to manage HMP goal pace even for 2 minutes repeats. Oh running.

beers - Thanks for the feedback. Ditto on oh running. I feel better now…

It was funny, I was talking about this with the guys I was running a workout with post race on Saturday. How you can go from one of your best days in running to riding the struggle bus. Sometimes it's all about getting the work in. My body didn't like going back to 30 degrees, legs were tired from travel, and some wind to throw some dirt in it. Some days you just don't have it. But we live to fight another day.

I just meant that a lot of my build up races don't go well whereas my goal race does. At least since 2019. Was a bit more balanced 2018 and prior. I try not to put too much weight into any one race or workout.

No swimming until May or cycling until June. 100% running focus until then.

5k race in 18:11 this morning. Considering my training and my weight, I’m happy with this rustbuster. Ran it watchless, so no idea about splits. Felt good to hurt like this for the first time in about 3 years.

Now I just need to work on extending this pace over the HM distance over the next 8 to 10 months, so that I can go into the 2023 Boston cycle with a realistic shot at a PR.

Onward and upward.