Road Racing and Training Week Ending 4/21/2019

Female, 44, 5'4", 106

PRs 5:25/18:51/38:56/1:03:55/1:24:22/2:57:42

Goal races: Broad Street 10 Miler, Garry Bjorklund Half - plus some fast 5Ks tbd.

Goal times: 18:30 for 5K, 1:02 for 10, 1:23 for half

It seemed anti-climatic to post my week last week, so I'll just do a double post for this week.

Last week: 44 miles, 1:20 of pool-running, and 1000 yards of swimming (raced Cherry Blossom the Sunday before this week)

M: 80 minutes of pool-running.

T: 3 miles very easy (9:11), yoga, then 5 miles very easy (8:50) plus drills.

W: 7 miles very easy (8:57) plus drills/strides and DIY yoga.

Th: 7 miles, including a very brief "perk me up for this weekend's 5K" of 4x400m at 10K effort with 100m float; 300m float, 2x200m at 5K effort with 200m float (83, 93, 91, 91, 44, 43). Also DIY yoga.

F: Travel to Boston and DIY yoga.

Sa: 3.5 mile warm-up, BAA 5K in 18:53 (6:15, 6:05, then 6:35 for last 1.11 (5:55 pace). 3.5 miles cool-down. Travel home.

Su: 12 miles very easy (8:36) plus drills, strides, and then 1000 yards belated recovery swimming.

This week: 60 miles, 2:40 of pool-running, and 3000 yards of swimming

M: Yoga and 80 minutes of pool-running.

T: 12 miles, including a track workout of 400/800/2x1200/800/400 in 87, 2:56, 4:23, 4:21, 2:52, 78 (200m recovery in 70 seconds after first 400m, 400m recovery in 2:30 after everything else). Also leg strengthwork and 1000 yards recovery swimming.

W: 8 miles very easy (9:17), yoga, and 4 miles very easy (9:02) plus drills/strides.

Th: Upper body strength, core, and 80 minutes of pool-running.

F: 12 miles, including a 4 mile (6400m) tempo on the track in 25:18 - 1600m splits were 6:29, 6:20, 6:20, 6:09 (eased into the workout over the first 2 laps, then held 1:35s until the last 2 laps, when I opened up). Followed with hill sprints, leg strengthwork, and 1000 yards recovery swimming.

Sa: 10 miles very easy (8:59) plus drills, hill sprints, upper body weights/core, and DIY yoga.

Su: 14 miles progressive, split as first 4 averaging 8:49, next 4 averaging 7:38, last 6 averaging 6:37 (a bit of a tailwind assist on the last 6). Followed with leg strengthwork and 1000 yards recovery swimming.

I just barely missed a PR at the BAA 5K, but was pretty happy with the race anyway. The course and competition were excellent, but the weather wasn't great for a 5K (rainy/wind), and I also had to stand in my corral for 25 minutes pre-race, which undid much of the benefits of my warm-up. The time was still good enough to get me 3rd masters, which I'm told means that I won't have to start in the mass corrals next time, so woo.

I think I'm in shape to run at least 18:30 if I get a better set up, so I'm probably going to take another shot this coming weekend - I've got at least 10 different 5Ks to choose from. My fitness seemed to take a big jump this week - same effort in workouts, but faster paces. I think part is that we've had a spell of really nice weather, and part is the boost I always seem to get after racing a 10 miler - I respond really well to that stimulus.

runrincerepeat wrote:

“Run all the miles Drink all the Beer”. Sub MFing 6

^Still the overarching plan

Saturday was Trader Joe’s maibock and an eggplant parm sub on the North Promenade (i.e. back deck).

Sub 6:00 wrote:

runrincerepeat wrote:

“Run all the miles Drink all the Beer”. Sub MFing 6

^Still the overarching plan

Saturday was Trader Joe’s maibock and an eggplant parm sub on the North Promenade (i.e. back deck).

Forgot to add my Saturday evening. Celebrated my brother-in-law’s birthday. Crab and shrimp scampi with sun dried tomatoes and asparagus over a lightly buttered capellini. Complemented by a sweet and sour margarita. Martini tiramisu for dessert.

GT- Nice workouts, that one on Friday is a neat structure. I like simple.

TDR- Go for the 5k, good to race without hard expectations.

Smoove- "...preparing drinks on the west veranda" ...mmm, smoove indeed... " a jacked up finger"...much less smoove.

pewow-A good workout for a cautious week.

rrr- A run already, wow nice.

JQ-And a well deserved one at that.

Allen- Thats a well rounded rehab week, looking good.

slo- Lot of speed, very nice.

Stone- belated bravo on your excellent pacing services and your own finish.

Runnergirl: That is a jaw dropping stroller performance.

OR: Back at it of course.

jewbacca: How did that altitude treat you?

Goal Race: Bayshore Marathon

Goal Time: Sub 2:30

Monday: 14

Tuesday: 3 up, 9x1 mile with 1 min rests, 2 down

Wednesday: 15

Thursday: 20

Friday: 13

Saturday:2.5 up, 5k race in 15:56 for the win

Sunday; Off

Total; 81.6

In the process of moving so this week was absoluelty exhausting. Took Sunday off since I was running on very low sleep over the last few days.

I’m jumping back into this thread after a 3-year absence. Since then, I’ve had a debilating torn plantar fascia and a rough divorce that sucked my will to live. Life sometimes kicks you when you’re down. But it’s time to pull up the bootstraps and get back on the horse. I have hardly any fitness. I slow-jogged a 4:24 in Boston on Monday, just to keep my streak going and having entered via a charity - so it was an expensive way to finish an untrained marathon! I love that race though (hence my profile name...) and try not to miss it.

Anyway, enough of the pity party. Time to get to business, from step 1, one brick at a time.

My first week of ‘running’:

M - 26.2 (slow and painful)

T - 2 easy / recovery

W - 2 easy/recovery + massage

T - 2 easy/recovery + core

F - 2 easy/recovery + core

S - 5 easy

S - 2 easy + weights

41 total, which is a huge week for me these days.

It’s great to see many familiar names still here (Stone, slo-t, pewow, RRR, smoove). Looking forward to following you guys again.

Let’s do this.

Sub 6:00 wrote:

runrincerepeat wrote:

“Run all the miles Drink all the Beer”. Sub MFing 6

^Still the overarching plan

Saturday was Trader Joe’s maibock and an eggplant parm sub on the North Promenade (i.e. back deck).

Dammmm right. Forgot to add (biking/lifting) to the run all the miles. Would like to get to a 25 hour a week exercise average by mid summer. Figure that’s 8 running 13 biking 4 lifting. See what happens. And over under is 80 beers per week (albeit it light beer)

And yes I ran 3.05 miles today finishing the last 15secs at 5:2x pace and felt good after. Little hip stiffness in the middle but it worked out. So RRR (is possibly) back baby!

Making my way back, although news of a minor setback (resulting in slow down to return), see below.

M - 60+ 5'9.5", about 140

PRs (old) - 15:13, 31:45, 2:30ish (altitude converted); 15:34, 32:11, 53:39 10M (sea level some years later)

Masters - 4:38 mile; 2:44 marathon

Senior - 5:15 mile; 1:17:38 half

Upcoming goal races (if it all goes well): Utica Boilermaker 15K, Philadelphia Distance run/R&R half, Chicago (I'm more excited about the shorter races than the full marathon, go figure).

M - rest

T - 5.7

W - 7.7 with some pick ups

Th - 5.9 easy, foot sore

F - 5.7, same

S - 7.1 with 3X 5:20 threshold, 3X1:20 a bit faster (@7400')

Su - 10.2 easy (low 8s) on trails

42 miles

Turns out I slipped in the shower last month after WMA XC, stubbed my toe (inner one) and it hurt a bit but ran the half anyway. A few days later. NBD. Felt okay since but swelling never went down. Hurt after doing those pick ups one Wed. So got an X-ray yesterday and indeed it's broken. Bones are lined up well and healing so I can continue running but build up moderated for another month or so.

Guy Broman wrote:

jewbacca: How did that altitude treat you?

It’s the hills that are killing me. Yesterday and today were about 1600’ gain combined. I figure that’s a month’s worth back home. I’ll feel the altitude more on Tuesday’s workout, I’m sure.

runrincerepeat wrote:

Runn3rgirl123 wrote:

Sunday- W.R stroller hm attempt @ vintage park hm 1:22:29, got it by about 30 sec.

Monday- 6 easy

Tuesday- lunch run-4

Pm- 1.25 warm up, 10x2 on/ 2 off one @ 4:55-5:15 pace odds were slow, 1/2 mile cool down.

Wed- 5 miles very slow

Thurs- 7 mile stroller run

Friday- 4 mile stroller run

Sat- west end brew 5k - 16:53 (5:17, 5:28, 5:31)

That’s gotta be the week of the year!! Great job niiiiice.

+1

I mean, I didn't expect my first comment to turn into a drink report, but if so:

Rogue Batsquatch IPA indoors because it was like 40° and raining outside.

We doing it up under the umbrella on the northwest patio tonight though, because the weather finally took a turn for the awesome.

Male, 51 yo, 5’7”, 128 lbs

Goals: To come up with some goals

Upcoming Races: Ummm... errrr....

Back in Taipei on Monday morning. Truly spectacular week for me last week. Marathon PR at Boston, met a bunch of yous guys, got to meet up with dear college friends whom I haven't seen in 25 years, multiple chance encounters with amazing fellow travelers all eager to share a bit of their journeys with me... even a flight delay resulted in me getting home half a day earlier and on a direct flight! (Of course, I had to cancel the liver transplant I had planned for my 6 hour stopover in Korea. Let's just say for the time being, those of you drinking all the beers can have a few of mine for the next few weeks.)

Monday: 42.2, as fast as I ever have

Thursday: 9k around the Charles River Basin

My legs were sooooo trashed, especially my quads. I had a hard time to keep a somewhat natural stride on Thursday's jaunt. I was hurting. If nothing else, just a further confirmation that I worked hard on Monday and left it out there.

An observation: After a week of "no" running and eating every damn thing I wanted to eat and washing it all down with copious amounts of various Boston beers, I stepped on the scale this morning and weighed exactly the same as I did when I left.

PS: OR, that was your best line ever. "I ran a HM, too..."

Coach MFing Jeff.

Love this guy. Will always have his lost phone story in my mind. Pretty cool customer. And def an RRR kinda guy (although we would prob be banned from going out together on a regular basis)

Have a good detox coach.

Belated congrats to everyone toeing the line @ Boston, as it took me much of the week to catch up and review all the efforts.

Awesome stuff Sub 6 and DQ! Way to make the most of the day and your fitness. Solid Coach Jeff, SI and Cocoon. All good OR...most of us have experienced similar stuff at least once. I'm guessing your fitness is still with you.

Very nice 5k Darkwave and making the most of the crowd & starting line issues...podium & a few $$ as well!

Stone, huge congrats on the 3:32 pacing and appreciate the race narrative, as I have added respect for those starting later. Lots of people to snuggle with the entire way, along with the humidity and afternoon temps.

this past week:

82 miles, 10 hours, 43 minutes, 3497 feet ascent

- 8 runs in 7 days

- longest run: 26.2 miles/Boston pacing @ 3:55, also a solid mlr today, 13.3 mile @ 95 minutes

- 1 mini session (testing some new shoes); 6 miles total with 1.61 miles tempo @ 9:09 (5:46 mile, 3:23 0.61)

Solid week of volume. I went short & slow Tuesday following Boston and easy Wednesday, Thursday, with the mini tempo Friday afternoon. This was my 10th 80+ mile week of 2019.

This week: I will be in Monterey for work and the BSIM weekend. I had signed up for the 5k fun run, but managed to switch to the full distance and plan to get in at least a modest effort.

Have a great week everyone.

Happy Easter!

Props to all you Boston folks for all your hard efforts!

My week:

Two workouts and the rest easy, totaling 55 for the week

First workout (Weds): 1E + 11 GMP. Crappy run. Crappy weather. Spitting rain and something just felt off. Was about 20 seconds off pace. Bagged the last few E miles. Attribute this to the rain, soaked clothes, and cramping calves. Calves have been a bit niggly lately so took Thursday off and got a massage.

Second workout (Saturday): 15E + 5 GMP. Just a glorious day and great run. Wasn’t necessarily looking to extend into GMP but felt good and wanted to see how endurance held up after 15 easy. Wasn’t looking at watch but pleasantly surprised how good the MP miles were and that they were even a bit faster than I thought they’d be. Was a little hesitant putting in 20 given the tight calves. Did lots of stretching and woke up today feeling pretty good except for a small niggle in my ankle. (These things are like whack a mole. One goes away but another pops up).

Took Today off to let ankle rest and am planning a down week. I have been sustaining “big” (for me) mileage weeks the last few weeks and feel like being proactive with down week will help keep these niggles from becoming injuries.Consistency is King.

Next Saturday is Get in Gear HM. Excited to see where my fitness is at.

And to continue the trend: last night was rose, a modelo especial, burgers on the grill, smores by the fire and 70s and sunny. Can’t get much better than that.

M41, 5'10, 145

Goals: Increase aerobic fitness following my interpretation of Hadd Phase 1.

Races: Revel Vegas Marathon - Next Saturday

Deadwood-Mickelson Half Marathon - 6/2

Monday - 95 min @ 8:59 (130 bpm)

Tuesday - 95 min @ 9:20 (124 bpm)

Wednesday - 75 min @ 9:22 (122 bpm)

Thursday - 75 min @ 8:29 (138 bpm)

Friday - 60 min with 2 miles @ 6:13 (HRM trouble - read super low *85 bpm in first mile, 2nd mile 171 bpm)

Saturday - 105 min EZ broken up into different runs with water break with friend.

Sunday - 60 min @ 8:18 (139 bpm)

Total: 64.0 miles

Still working towards racing fitness. Think I might be getting closer though.

M - 8 easy windy miles, 6:30 avg.

T - wu/cd + 5x1k, 2x300. 2 minutes between 1ks and 3 between 300s.

Splits: 2:52, 2:53, 2:53, 2:54, 2:54, 42.8, 43.0.

W - 8 easy miles, 6:30 avg.

T - 8 medium miles, 6:15 avg.

F - 6 easy miles (cruddy weather so postponed workout.)

S - wu/cd + 3x4x400, 2x200 + 3 mile flush. 60, 75, and 90 seconds rest within sets respectively, 3 minutes between sets. Windy day so the splits were a little slow but the effort was there.

65.3, 68.3, 67.1, 67.3

66.2, 64.5, 65.1, 64.6

63.3, 64.1, 64.7, 63.7

29.1, 28.8

S - 14 miles relaxed, 6:30 avg.

44 year old guy 5'6 124

PR's (from 2018) 5K 17:05, 10K 34:52, Half 1:13 (downhill)/1:16, Full 2:42 (2018 NYC)

Next Race: Orange County Half Marathon (5/5)

Working on my speed for shorter races (5K to half and maybe some even shorter masters track races) now without any marathons planned probably until next year.

Mon: AM Treadmill HIIT 4.5@5:54 + Strength/Core/Rowing

PM Trail Easy 6.2@7:47

Tue: AM Treadmill WU 1@6:44, 4x1.5 w/0.35 Rec(8:05, 8:02, 7:56, 7:40/2:31-2:32 Rec), CD 1@6:37

PM Treadmill Easy 4.2@7:18

Wed: AM Park Easy 5.4@7:37, Treadmill HIIT 4.5@5:45 + Strength/Core/Rowing

Thu: AM Treadmill WU 1@6:42, Tempo 7@5:43(last mile @ 5:33), CD 1@6:43

PM Easy Road 6.5@7:36

Fri: AM Treadmill HIIT 4.6@5:27 + Strength/core/rowing

PM Treadmill Easy 6.2@7:04

Sat: Easy Road 8.7@7:34

Sun: Easy Road MLR 11.5@7:28

Total: 80.8 miles in 9:10

Comments coming later. Have a great week with training and racing everyone.

M35, 6'0", 145

Goals: Smash some 5ks this spring

Pretty good week for me, but starting this next one out with Allergies/Cold... so I'll just try to run through it. What's everyone's favorite drug during allergy/cold season? I tend to get the stuff from behind the counter... Advil Cold and Sinus... seems to fix me right up to a functioning level.

Anyway, past week...

M - 7.1 mlies @ 7:32 easy recovery - 20 mph winds... fun!

Tu - Workout - 1.5 up, 6x800, 400 recovery, 4x200, 200 recovery, 2 CD

800's were 2:39, 2:38, 2:37, 2:36, 2:38, 2:39, rest was 2min or less; 200's: 38, 36, 37, 33

W - 7 @ 7:33, easy recovery day

Th - Workout - 2 up, 4 @ T (6:00), 3.4 down (it was nice out) - Ran the tempo miles at 6:00, 6:03, 5:56, 5:52

F - 6.5 miles @ 7:42, dragging

Sa - 11.5 @ 7:33, felt tough... had a feeling something was up....

Su - Easter, felt junky, cold/allergies, which is what i was thinking on Saturday. Rest day. 2 mile bike ride with my daughter on the trail-a-bike felt hard... lol

50.5 miles total.

Next weekend is a "big" local 5k, not a great PR course as the last mile is uphill, but hey, we'll give it the good ole college try. Feeling pretty fit for me based on some of the workouts, so if I'm feeling good, we'll see where things pan out.

To continue the theme here, had a few great IPAs this weekend, one from a local place (South County Brewing out of York, PA) and another from a brewery called Stillwater Artisanal. Also a local lager from St. Boniface brewing that was decent. Love trying what the local guys are putting out here in PA. They do not disappoint most of the time.