Road Racing and Training Thread, Week Ending October 6, 2019

M35, 6’-1, 155

PB / SB:

Mile 4:06 / NT

5k 14:32 / 15:24

10k 31:30 / NT

Half 1:09:47 / 1:09:47

Full 2:34:50 / NT

Upcoming Races:

10/6- 10 Miler

10/27- Half Marathon

12/8- Marathon (CIM)

1/19- Half Marathon (Houston)

M: easy, 9M

T: speed, 9M; 2 x 1.5M @10k+ pace (5:08/5:08), 1/2M jog, 1M @5k+ (5:04)

W: easy, 9M

T: med long run, 13M

F: easy, 9M

S: off, —

S: 10 Miler, 2nd overall, 53:26 10.1M (5:17 pace), 52:54 10M split, wanted more but I’ll take it in this gulf coast heat. #SaunaRun

10/6 Total: 63 (6d)

9/29 Total 83 (6d), LR=22

9/22 Total: 63 (6d), LR=16

9/15 Total: 70 (6d), LR=18

9/8 Total: 70 (6d), LR=20

9/1 Total: 62 (6d), LR=17

8/25 Total: 52 (5d) **Knee pain**

8/18 Total: 58 (6d) *Rest week*

8/11 Total: 70 (6d), LR=19

8/4 Total: 68 (6d), LR=17

7/28 Total: 66 (6d), LR=17

7/21 Total: 64 (6d), LR=16

7/14 Total: 65 (6d), LR=16

7/7 Total: 50 (5d), *Rest week*

Smoove - You bring the best news of the week. Great to see you back at it, brother.

darkwave - You bring a voice of reason...but you realize who you are talking to, right? I am so invested right now, it is hard to hear anything outside of the noise that surrounds me. Thank you, my friend.

Male, 26, 6’4”, 140lbs

PRs: 4:54 (mile), 16:56, 1:18:00, 28:01 (8k 2015), 2:47:14 (all 2018 but 8k)

Goal: Philly Marathon 11/14/19

Mn - 7 @ 7:35s

Tu - 8.25 @ 8:20s (AM)

Wd - 6 @ 8:25s (AM)

Th - 3200 Tempo, 4x400 + WU/WD = 10.5

Fr - 9 @ 7:40s

Sa - AM: 8 with 5k @ 18:14, PM: 8 @ 7:40s

Su - 15 @ 7:25s

Total - 72

Tu workout 11:47 77 79 79 78 (400s rec)

The wife went 18:18.2 for a 1sec post-collegiate PR, one week out from her marathon. Just an offday for me, was a typical low energy morning.

- RS

Gordon: That Saturday workout is the real deal. Really a lot of time at tempo!RRR: That race sounds like a real nut buster. I think it's great that you've found a sweet spot of volume and intensity. Enjoy that cooler weather.Stone: Another serious Saturday workout! Glad your outlook is more optimistic, because your training certainly looks like it's trending in the right direction.Mrs. Stone: I don't envy the constant nagging attention that injuries require. But you're still running, and that's a good thing!Niceguy: Just curious. Are you denying yourself food when you're hungry? Are you not hungry? Not convenient to eat when you are hungry? JQ: Thanks for the compliment on race reporting, but yer no slouch yourself! The 40 second PR while not specifically training for an event is spectacular!3283823: Thanks, and a slow comeback is OK if it's thorough. swimming and cycling will definitely help you to maintain fitness.AJ: Your observations are useful:

(4) My fitness came back faster than expected.

Maybe there is something about taking a real break between cycles.

(5) Mileage is king

Thank you for this much needed reminder. I need to get more serious about that.

(6) training without a written plan can be less intimidating/stressful

I bet that feeling would vary according to a runner's experience and mindset. Written plans sometimes get a bad rap, but I think it may be because folks choose plans that are overly ambitious. But I agree with you at this point in my running life: training "in the spirit of" some plan rather than necessarily punching the timecard.

More later. I need to get to work. I don't feel like I raced yesterday.

darkwave wrote:

Gordon Tremeshko - those were two big workouts. I hope this works for you. What pace were you targeting for the 2 mile repeats?

I'm more laissez faire about workout pace targets than a year ago, but I did 2x3mi with 2:00 rest last week averaging 5:45 on a negative split and at the time thought I may be able to do that for 4x2mi on a good day so that was generally the thought. Felt good early on but it might have been more prudent to stick to last week's target of 5:50ish more resolutely.

Some amazing racing here. I’m hoping I hit my marathon out of the park and just do more racing next year. I get jealous seeing these race reports! I’m fully healthy this week.

M: 6.37 steady

T: 1.85 w/u, 3x mile, 1x800 with ~.15 mile jog =1:30 rest. Rep times: 6:13 (3:13/3:00), 5:55, 6:02, 3:02. 1.58 c/d. Felt good though ran a bit too hard in rep #2. TOTAL: 7.3 miles or so

W: OFF

TH: 5.2 easy on treadmill (raining)

FR: 6.13 mile stead

SA: 5.46 mile easy

SU: 12.18 fast medium—long run. First mile was 7:30, but I could tell I had great pop today. Averaged 6:41 miles(marathon goal pace?) the rest of the way on the bridle path and Central Park.

TOTAL: 46 miles or so

2 weeks out from Marathon, and I feel very good and encouraged by this past week. All systems are a go, and I think 2:56 or 2:57 is fully doable.

More like 42 miles ha, some fuzzy math by me!

M49 5'8", 133

Goal: Chicago Marathon sub 2:40

Had a decent week of about 65 miles. Enjoying the lower volume, and have kept up well with the stretching, rolling, planks, etc. People all around me getting sick, and feeling a bit paranoid. But staying healthy so far.

M: off

Tues: am: 5 easy; pm: 9.5 w/ 5 x 1600 at 5:57 avg, 60 seconds rest (last double before Chicago)

Wed: 8 easy

Thurs: 10 easy

Fri: 8 easy

Sat: 11 with 6.2 at 5:59 average; focused on staying relaxed, and felt pretty comfortable

Sun: 13 easy

Weather today was awesome -- hope we get weather this good next Sunday. One forecast I read said "breezy." I hope that turns out to be wrong. But temps look low, so that's good.

I feel like I've prepared about as well as I can. Just need to avoid getting sick, not stuff my face too much this last week, and get some decent weather. Hopefully I can give a good report a week from now. My bib number is 13101 (which seems really high for corral A, not that I care. Not as easy to remember as my bib number from 5 years ago, which was 666).

Coach Jeff, love the race recap. And in the money! That's a really well executed race.

JQ, congrats on the MASSIVE PR. That's incredible given the level you were already at. Keep at it - looking forward to NYC.

"GO TIME, MF'er"

33/5-6/150ish

PR's: 2:59:15 (2018), 1:25:54 (2014), 39:54 (2018)

Goals: Windy City Showdown in 7 days. PR (sub 2:57 target), have fun

M - 8 @ 7:56

T - 6 @ 8:45 - Sudden 90 degree day

W - 10 total - 2 * 3 mile with half btwn - 19:46 (6:36 avg), 19:04 (6:21) - 6:28 total. Meh workout. Can you tell which was straight into the wind and which had the wind at my back?

T - 7.5 @ 8:33

F - 2.5 @ 8:36

Sa - 13 @ 7:18 - After 7, did 5 mile progression from 6:54 down to 6:25 (33:23) - 6:41 avg. Near perfect weather.

Su - OFF.

47 miles in 6:07. Feeling tired today with all the little niggles making an appearance. I'll be ready come next Sunday. Early forecast calls for beautiful running weather.

Was at a wedding last night and they were doing Polaroid pictures. For the first time, I saw a picture of myself and thought "damn, I'm looking skinny." I have big legs - not designed for distance running, but I love the challenge, and took that as a positive.

Enjoy the training! Best of luck to Sub 6 and Napper next weekend. Have a cold one ready for me!

Napper wrote:

My bib number is 13101 (which seems really high for corral A, not that I care. Not as easy to remember as my bib number from 5 years ago, which was 666).

I’m 552, in case anyone is tracking. If I had the “Bib of the Beast” I’m not sure how I would take it.

M/36/145

Goals: Sub 17 5k

Pretty solid week again. Weather was all over the place, 90s mid-week, 30's on Saturday morning. But hey, the cool weather felt great this weekend, no complaints.

Quick summary of my week, then a race report!

M - 7 at 7:18

T - 4.15 AM at 7:31, PM - 3 WU, 6x800 (400 RI) splits of 238, 240, 239, 240, 238, 1.5 CD - It was 85 and humid, hard workout.

W - 5 at 7:29 - 92 degrees - awful.

Th - 10 at 7:28 - 62 degrees - amazing.

F - 4 at 7:30 shakeout in the AM with 4x20sec strides

Sa - 2 WU, 5k race, 2 CD

Su - 13.33 at 7:30

Totals - 60.1 miles in 7h 19m

Race report

Jumped in a 5k on Saturday morning. Had to skip soccer for the oldest, dump my middle at my mom's and pray my wife wouldn't be too pissed at me. It all worked out(ish). It was COLD. 38 degrees read on my car on the drive over. I'm in half tights, with full tights over them, winter socks, long sleeve tee, sweatshirt. More layers is better, you can always take them off. Bunch of guys/girls from my club are running the race (including Mr/Mrs RS), so basically know most of the order we'll be in at the end already, but that's ok. Was thankful RS was there (he said he'd pace me... more on that) and another guy I workout with regularly, we'll call him... T. Warm up on my own, breeze is picking up. Awesome, breeze and 30's when i was running in the 90s this week. Anyway, felt pretty good on the warmup. Take to RS and T and all of us are looking for sub-17, so hoping we'll have a good train.

Get up to the line, national anthem. I love my country, but wanted that to be over, I was freezing in my singlet and half tights. Finally gun goes off... I lose track of RS, never to see him again this race (see above, off day). T and I running together. Group of 5 or 6 guys ahead of us, know they are the 15-16 min guys, so just don't even worry about it. Focus on my race. First mile is a bit uphill, then down. Breeze is swirling, but to me, always feels like it's in my face, especially first mile and a half. Running with T, able to pass a few words on pace during first mile, feels controlled. We go through in 5:27... right on. Second mile starts a bit uphill, but then 90 degree turn down and let the legs fly. Still feel good, kind of have an impending sense of doom though. Thinking I can't do this forever, how long will I be able to hold on. Push those feelings out and focus. Get a few seconds on T, probably about 3-4 secs. See a guy ahead of me, we'll call him Red. Red is in shape. But not too far away, so I focus and think about just maintaining pace and not letting the distance grow. third mile has a 180 degree turn, into a few 90 degrees and then a long straight away on a path towards the finish. Get to the path and start to push harder. Don't want to let up. Come around the turn to the finish line, Red still ahead, and damn, T is breathing down my neck. Kick. Kick hard. Finish strong, hit the line. Check the clock... 16:49.

HELL YEA. Welcome to the Sub-17 club. Really pumped. PR by 29 seconds. Ah, being 36, having 3 kids, and setting PRs... this is what life is all about. Come home, have a few hazy IPAs and call it a day (after playing with kids all day, running to Costco, riding bikes with kids, etc).

Will find some time this week for comments. Lots of great racing. Awesome time JQ, slo, sub-6, and everyone else (i'll get to you, promise). This thread has been a blast to read and great inspiration, looking forward to continuing on to better and faster racing.

Just in case you didn't think I was excited... made sure to give a fist pump crossing the line.

https://imgur.com/LtjyFxk

Sub 6:00 wrote:

Napper wrote:

My bib number is 13101 (which seems really high for corral A, not that I care. Not as easy to remember as my bib number from 5 years ago, which was 666).

I’m 552, in case anyone is tracking. If I had the “Bib of the Beast” I’m not sure how I would take it.

Tracker is locked and loaded. TL - post your bib number if you want us to follow your quest for sub 3 glory.

Lanc - Yes! You did it! Yes!

Just skipped to read LancRunners recap. I'm sure everyone else had great weeks as well, I'll read them over in a bit. But back to the reason I'm here, heck yeah, well done LancRunner! Perfect nearly dead even splits and a great kick (4:30 pace for his last .1 folks!!!). You worked hard for a race like this so enjoy it a bit.

Had an okay week myself although still not as consistent as I'd like it to be.

M - 7+ with 2x 90, 60, 30 on 1:1 rest to finish (overall avg. 6:20). Nothing crazy, just something to turn the legs over a bit. Kept the 'off' at my normal run pace.

T - 3 up, 8x 800 on, 400 off, 2ish down. 800s from 2:34 down to 2:29 ( first 5 were all 2:34 so more on that end of the range)

W - off, not planned. Technically ran 2 miles but got light headed and wobbly legged so I ate instead.

T - 10.7 easy, 6:52 avg.

F - 7.5 easy, 6:26 avg.

S - 10 miles with 7x 60 on 60 normal to finish, overall avg. 6:23. Same deal as Monday with the pickups.

S - 17+, 6:15 avg. Worked down over the course of the run from 7:08 to 5:10. Solid close to get some extra quality in the week.

legendary weeks folks.

AJ...lesson 7- use manual splits rather than autolap and know what your 5km splits should be? lesson 8- report Indy for "back to back" greatness?

sub 6- glad to see you back in the saddle

LancRunner- congrats on the sub 17 young man

GNR- solid 10 miler

m38, 5 weeks to 2:29 at Indy Monumental

m- 10/5

*t- 4/3/2/1/3 with .5 mile recovery floats (avg 6:5x on recoveries), 5:48 overall pace for the 15 miles including recoveries. paces for the "ons" were 5:42, 5:43, 5:32, 5:28, 5:42

w- 10/5

th- 9/5

f- 8

*sa- am- 5k throwdown w/ J. Quill, 15:49.. a PR, and in the midst of marathon training. 5:08/10:20/~4:56 pace for last 1.1 PM- 6.5

su- 10.5/5

hip is much improved. after PT yesterday i think it will be back very close to 100% this week. i didn't notice it during the race at all. it was great to hang with J. Quill and hammer together. he's in sub-16 shape right now. honestly wouldn't surprise me to see ~1:12 give or take at his half next weekend.

it was nice to throw down a 5k PR, but really this is just where i need to be for sub-2:30 to even be possible. margins are still pretty thin. last year ran a 16:10 5k on similar course/conditions and the next month 2:32-mid marathon... so i really need those four seconds/k improvement that i had yesterday vs last year. after 5 races between 16:02-16:12 in the past 6 months or so, it was nice to have one sub 16 (i've only done it once before and that was 2.5 years ago). i don't know that i'm any more fit, but i am light now.

i plan to race a half this weekend and that will be more revealing. last year i went 1:11-high on fairly challenging course (but perfect conditions). this year my time goal will depend on which race i end up in and whether i have people to push. but it's going to need to be 1:10:xx at a minimum. if it looks like no rain, i'll race Mohawk-Hudson. otherwise maybe a local half on a similar course as last year's tuneup.

stay beastly

Amazing racing by everyone on the thread. Inspirational stuff!!

Male / 40 yrs / 176 lbs

Goals (Still):

1. Sub 3 marathon in 2019

2. Sub 1:25 half in 2019

M - 8 easy

Tu - 2.5 easy - Felt quite sick with sniffles and runny nose, so decided to turn around after 10 minutes.

W - AM: 3 miles PM: 7 miles with 2 miles @ tempo. Plan was to do 20 minutes @ tempo, but just did not have it in me.

Th - AM: 5 recovery; PM - 7.3 easy

F - 7 easy

Sa - 3.5 easy. Short shakeout for San Jose RnR

Su - 3.1 miles w/u. Half marathon - 1:27:50

Weekly distance: 59.6 miles

Weekly time: 7:45 hours

Bit of a step-back week as I was sick. Basically, the sickness ensured that I had a mini-taper for the half marathon.

I can't write very eloquent race reports, but I will attempt in the format of miles and things going through my head :)

Start Line:

Feeling excited. Even with the runny nose and some chest funk, I am thinking that 6:45 pace is possible. Met up with a bunch of runner friends.

Mile 1 (6:33):

The goal is to stay just ahead of the 1:30 pacer for the first 5 miles. Feel that the pacer has gone out fast, but I refrain from looking at the watch and focus on staying ahead of him. Too fast :(.

Mile 2 (6:39):

Not happy with the fast start. Thankfully, the 1:30 pacer eases up and the group doesn't crowd me anymore, which allows me to settle in and run the right effort.

Mile 3 (6:36):

This feels good, I am thinking of a sub 6:40 pace half.

Mile 4 (6:34):

Slight uphill in this mile. Definitely pushed too hard here.

Mile 5 (6:37):

Running in the lane next to the start line. Couple of slower wave runner friends are still in the corral. Hear a few 'Go '. Feels good :).

Mile 6 (6:41):

Beginning to feel the fast early pace now. Start getting worried that this is too early to be not feeling great. Have my 1 gel for the day.

Mile 7 (6:43):

Entertain thoughts of stopping. Thankfully, I have a close friend running just behind me. Don't want to be beat by him today.

Mile 8 (6:37):

Hear a commotion behind me as someone falls down. Worried that my friend has gone down. Look back, and happy to see that he is still running.

Mile 9 (6:51):

Thoughts of quitting creep up again. Make a deal with myself to run this mile at 6:50 and then reevaluate.

Mile 10 (6:40):

Get a good second wind as we are in out-and-back section now. Hear a couple of 'Go . Gives me a little bit of boost.

Mile 11 (6:41):

A bouncy guy passes me here. I think 'will hang with him come what may'. It's good to just chase him and forget about the pain for a while.

Mile 12 (6:45):

Little bit of a slowdown here as we get a short uphill. Mentally, I am also readying myself for the final mile.

Mile 13 (6:23):

The 10K runners/walkers join the course. I get a kick out of running hard as they walk/jog. Not nice, but will take any boost that I can get.

To end (6:32):

Still running hard to the finish line. See the clock tick over 1:28, but know that I have a few seconds in my back pocket.

Sub 6:00 wrote:

Napper wrote:

My bib number is 13101 (which seems really high for corral A, not that I care. Not as easy to remember as my bib number from 5 years ago, which was 666).

I’m 552, in case anyone is tracking. If I had the “Bib of the Beast” I’m not sure how I would take it.

11003.

Lanc - WOW! Three kids, a Costco trip, and a massive PR. Well done, and great report. You recently had number 3, no?

Slo - Beast mode.

Cocoon - Hey hey! You're moving toward sub-3.

Lot's of good running and racing!