Road Racing and Training Week Ending 4/21/2019

Let's see if I can be more regular again.

M- Recovery - 4

T- 4 mi tempo (6:05 avg) + 4 min jg rest + 1 mi @ G5K (5:30)

W- Easy + Bodyweight circuit - 7.1

T- Easy w 5 hill sprints- 6.3

F- daughter had the flu so stayed home with her; supposed to be workout day, but just did easy on treadmill- 7

S- Ladder- 1.6/1.2/1/.8/.4K @ 10k-mi paces (paces: 5:39/:32/:28/:19/:05) w/ 2 min jg in betw

S- Easy LR- 12

Total: 54.3

Too many long unplanned breaks this spring season that it was tough getting back at it (injuries, kids getting sick, family emergencies). Everytime I lose one straight week of running, it takes about 7-14 days to feel like you're back to where you were... Closing out the season May 5, then just chilling.

Oh well.

Gordon: Just curious, and maybe you have mentioned it, but those intervals are done on the road with GPS or on a track?

TDR: Wish I could busy you for an update, but, luckily my 5k age grade result is still good for a few more months... Glad to hear you're back at 100%. I also feel like I need to jump unprepared into a 5k sooner rather than later.

Smoove: The miles will come. The coordination, not so sure.

pewow: OK, after admiring your full body approach for so long, I'm going to try to implement something similar. I'll start with some body weight stuff at home. In your opinion, is one day in the gym per week worth the time...or do I need more to make it worthwhile (as a runner just trying to get stronger overall)?

RRR: Same question to you. Does a wiry guy like me have anything to look forward to in the gym in terms of improving my running?

jot: You deserve the vacation. My body enjoyed the time off, but my mind is getting itchy for a new plan.

Allen: Curious... Is your goal to get to the starting line, or to defend the title? Will you run if you're not in a position to defend? I can see both sides, given your recent issues.

slo-twitch: After being in marathon mode, I'm so ready for some shorter stuff. I'm diving more deeply into weeks like yours, heavier on the intervals/repeats.

Stone: Great to meet you and Mrs Stone. Hope you're both recovering well.

runn3rgirl: Wow. Your speed with a stroller. Wow.

OR: I know what happens in Boston, stays in Boston. But I'll never forget our time together in the dugout at Fenway Park. :D

jewbacca: Looking smooth and very strong.

Guy Broman: A hilly hike after all that work might make the calves cranky for sure. Good luck on Sunday!

I ran yesterday, and I swear I'm still not fully recovered...

Page 2 later!

Coach - Monday was on a bike path, Wednesday was on a track, Friday was on the roads. Why do you ask?

BTW, just wanted to say I loved your approach and response to Boston. Just the whole week...great stuff, and a hard earned and we'll deserved PR.

Coach. Ask me in fall and we will see! The leg work pewow made me do has helped me a lot imo. Upper body lifting helps my top end speed. I can tell a diff when I “go to the arms”. Plus the ladies like me more when 165 than 148. Plus. It’s fun to get on them weights and get that pump going and feeling awesome. Another good thing esp as we get older is lifting boosts testosterone production.

And the summer of RRR is in full swing. At two days this week sitting at 3 miles ran. 1 hour lifting and 70 miles bike. Tomorrow I get to run AND lift AND bike. Gonna be balling. Beer count is at maybe. 16 but the evening awaits!

Coach Jeff - I will never forget it, either. I wish you lived next door to me.

Coach Jeff ROC wrote:

Curious... Is your goal to get to the starting line, or to defend the title? Will you run if you're not in a position to defend? I can see both sides, given your recent issues.

Hey, Coach Jeff! Happy to see you're home safe and sound (of mind, if not body quite yet). Heck-of-an effort last Monday, based on the big PR and those HR stats. That's some tough running!

Goal for the 15K is to lose 15-20 pounds and restore enough fitness to defend my 55-59 title. I'll be age 59.99 on race day, so improbable, especially with a new group of competitive 55ers this year (including occasional RRTT contributor Pretzel Man who is running very well this year!).

If I'm still fat, injured and out of shape come August, my plan is to run it anyway.

Gordon: Thanks for the kind words. I had an opportunity for an epically memorable week, and I went for it. I ask because I always psyche myself out when Im doing intervals on the road and by GPS and I end up either going too fast or too slow or not knowing if I'm fast or slow because I',m uphill or tailwind. Problem is, I also don't have practical access to a track. I'd like to do more short and fast training during the summer months, so I was curious.

RRR: All of those points are good ones. I have relatively cheap and easy access to a gym... but not much of a background in weight training. It's on the table as a possible training twist for this summer. But any more attention from the ladies is only gonna result in a lot of broken hearts... my wife is adamant about that. :D

OR: I'm next door on the Internet.

Allen: Thanks for all of your support. I'm not out of the sub 3 chase yet... hatching a plan... I'm glad you're planning to run it anyway. I was just worried that you might be in an "all-or-nothing" frame of mind that might not be conducive to a 15-week comeback from injury. We've always got age-graded glory to pursue, even when the youngsters are too fast for plausible race-day pursuit.

10 pieces of fruit a day (only food before lunch). And boom your gold Allen. The pounds will melt away and 10 bananas will keep you satisfied.

runrincerepeat wrote:

10 pieces of fruit a day (only food before lunch).

Oops. Already messed up. Two eggs, coffee, a very large strawberry and a banana this morning. Hey, did I see a 70-mile ride noted in one of your posts? How hilly, and how fast?

I managed 42 miles yesterday, at 18.9 mph (flat roads). I've never been a strong cyclist, and that's pretty much always my pace since my late teens. Weird, though, how old age has had little effect. So different from running.

And on flat roads, the extra 25 pounds doesn't seem to matter, either, although I feel it on even the smallest of climbs.

Runn3rgirl123 - As a father who cries when he has to push a stroller, I have an amazing amount of respect for your accomplishment. This is no small feat. Congrats on an amazing effort. I can't imagine the wind factor especially if it hit you at the end. Those strollers are like sails and can really push back on you. If a marathon with the stroller is in your future, get it done before she gains too much weight!

As if we didn't all know how amazing this was, it was picked up by a fairly large publication as well.... hope you don't mind me posting!

https://www.runnersworld.com/news/a27228406/stroller-half-marathon-record-lauren-stroud/

What a beautiful photo. Bless you and child and best of success with the OTQ.

Smoove, do you have any sample 5k/10k programs you have used for yourself using the Daniels methodology? I have long respected you're insight and just wanted to see how you may have adapted it a bit.

Allen - It was a 35 single and 20/15 the next day. Average speed I am not sure as I dont track it much but make it always hurt in some way. When I do track it and I am holding steady its in the low to mid 20s without much problem ( On the geared bike) When doing higher bike miles I do a lot of 20/20 type rides per day. Esp when fitting in running and lifting.

I can't find anything that I specifically did for myself, but below is a link to a plan that I prepared for the YMCA group that I coach(ed). You'll see that the last race in the cycle is actually a half marathon, but the training itself was oriented towards the 5k/10k as that is what most people in the group focus on. The half was just the logical place to end things.

https://drive.google.com/file/d/1kk27WHULBO1GyDyS1HNFZ40P-bX0Ny2r/view?usp=sharing

Just wanted to drop a quick note. I really feel like the people in this thread are a team, and I didn't want to just drop out without saying anything, especially since I was starting to turn a corner with my training. The past week-end I had a huge project fall in my lap. I have about 8 weeks to translate a book from Korean into English. It is a bit over my skill level, and the time frame is almost impossible, but the upside is awesome. So basically the next 8 weeks will be a linguistic basic training; no running, no gym, no drinking, no internet distractions.

Hope everyone has a good spring racing season, and good luck OR in your next marathon. Looking forward to getting back here in the summer because my fall marathon goal is still on the table.

Boom DONE!

I just sent "Boom DONE!" through Google translate from English, to Korean, to Chinese, to French back to English (chosen because I think at least one person in this thread speaks each of those languages). The result was:

"A great craze!"

I don't think Google translate is challenging th3bt's job security any time soon...

GT - Solid week there! Keep stringing those together and you'll be in a good spot.

TDR - A 5k would be a nice fitness check as you transition into workouts as well. Go for it!

Pewow - Solid tune-up there. Good luck in the 8k

Slo - Lots of good work in that week. Might not be anything that felt amazing walking away but 3 solid workouts like that will do a lot for you.

RG - Congrats on the record! Pretty sweet.

JB - Pretty good work for a week where 'work took over'. If you can put that kind of volume and quality together while you're tired, you'll be a monster if you can rest up a little bit before your race.

Sub 6:00 - D.C. in the summer = Poor Man's Altitude.

Darkwave - Not sure what the course in Boston is like but it looks to me like you're consistently getting out too slow to chase 18:30. Might be worth taking a more aggressive approach and risking a bad last mile. Took me a few races like that to get dialed in on the right approach for sub-15.

Puddles - Back to back wins right? Good work!

Bruin - Solid volume, will be interested to see what you can run for some shorter races.

LancRunner - Funny I just assumed that was a PR friendly course after the sub-14 times last year. You're pretty fit though so I think you can give a PR a good scare.

statfanatic wrote:

LancRunner - Funny I just assumed that was a PR friendly course after the sub-14 times last year. You're pretty fit though so I think you can give a PR a good scare.

Yea... the sub 14 time by Daniel Kemoi and a 14:20 by Mkungo... followed "closely" by the first local guy at 16:04... we'll see.

I'll be going for it though, you never know when a breakthrough will occur.

You racing?