Road Racing and Training Thread - Week Ending 4/25/21

darkwave wrote:

Pewow - skipping is good. How are you allocating the pull-ups among the 7 days of the week? Lower volume and higher volume days?

I've been doing pullups 5 days a week doing 5 sets with ladders for reps.

I started out with 5/4/3/2/1. Added one rep per workout until I got to 5x5. Then went to 6/5/4/3/2 and built up to to 5x6. I'm currently working up to 5x7 and my pullups for this week will be

M: 7/6/6/5/4 (28)

T: 7/7/6/5/4 (29)

W: 7/7/6/5/5 (30)

Th: off

F: 7/7/6/6/5 (31)

S: 7/7/7/6/5 (32)

I started out with a 7 rep max so I've made some good progress the last 5 weeks.

Great work, @pewow!

What kind of grip are you using for the pull-ups?

M/37/145

Goals: Run Faster. Run Harder. Drink a little less (but really?)

M - 9 miles at 7:35 pace (trying to take easy days easier)

T - AM - 4.25 miles; PM - 2up - WO1* - 3 Down

W - 12 at 7:16

Th - 8 at 7:17

F - 2WU, WO2*, 2 CD

Sa - 8 at 7:20

Su - 15 at 6:37 Steady LR

Total - 76.3 miles

WO #1 - 2x1.5 miles, 1 mile, 3x200 - first 1.5 @ 5:24/mile, second 1.5 at 5:15/mile, last mile at 5:11 -- Then 200s - 28.1 (yikes, too hard, paid for it), 29.9, 31.0 (OUCH)

WO #2 - The Michigan - if you don't know... 1600 (5k/10k), 1 mile tempo, 1200 (5k), 1 mile tempo, 800 (3k), 1 mile tempo... 400 (all that's left). Rest was basically non-existent, but I did jog off the track to a road loop for the tempos, so that was less than a minute.

Splits - 5:15 (mile), 5:39 (tempo), 3:56 (1200), 5:34 (tempo), 2:32 (800), 5:34 (tempo), 68 (400)

Really solid week, really happy with the workouts. The long run on Sunday featured legs that no longer wanted to run. They were tired, whined the whole way, and eventually just wanted to shut down on me. I kept them going through the run, but it was a struggle. Might go a bit lighter this week, have my second COVID shot on Thursday, so might limit my running Friday.

M35, 6'2, 174 lbs

Goal(s): Keep Building & Stay Healthy

Mon - Elliptical & Strength Training

Tues - 2.10 mi WU ... 3 x Very Broken 1600 ... 2.10 mi CD

Wed - 5.65 mi @ 8:32/mi

Thurs - 10.01 mi @ 7:13/mi

Fri - 3 mi light aerobic ... 5K "Feel" Fartlek ... 2 mi CD

Sat - 6.37 mi @ 7:58/mi

Sun - 14.00 mi @ 7:04/mi

Tuesday was pretty challenging with a 3x 800-200f-400-200f-200-200f-200 workout, but ended up rolling it pretty well. Splits came in at 2:24, 1:12, 0:32, 0:32 for the 1st set; 2:24, 1:10, 0:32, 0:32 for the 2nd set; 2:23, 1:10, 0:32, 0:32 for the 3rd. For those wondering, the 800s & 400s were at 5K pace, while the 200s were between 1 mile & 2 mile.

Friday was mentally challenging grinding at my new 5K pace on a paved trail, instead of the track. Made it through the first half of the workout just fine up to 4 minutes, but let my head demons get the best of me halfway through the 3 minute rep. I took a quick breath to compose myself and got right back on the horse. Came out to 3.67 mi @ 4:54/mi for the 18 minutes. This workout had half the recovery as the previous rep.

lurker wrote:

darkwave wrote:

Lurker - kudos on the 45 second 400. What is your secret?

BHViking - how is 160HR feeling? Pretty solid or still on the edge? I’m finding 155 to be a little edgy, more work at 150 called for me to really lock down.

160 actually feels pretty comfortable. At 165 I'm starting to feel my breathing labor a little bit more but it still feels really good. Not feeling any lactic acid buildup at all. I think this happens to me somewhere in the low to mid 170's. Running an hour in this range is absolutely no problem and feels borderline euphoric. Oddly enough, it does feel like I need to push a bit early to get the HR up to 160 but once I'm there and settled, then it feels amazing. HR splits by mile were fairly even (150, 163, 164, 165, 165, 164, 164, 163, 164. 164). Did not know average pace until it was over. Mile splits were fairly even but a little faster towards the end due to the elevation being a slight net uphill on the way out and slight net downhill on the way back (out and bath path).

M, 43, 6'1", 190(ish) lbs

Goal Race - Light at End of Tunnel Marathon June 13

Goal Time - Sub 3

M- am 6, pm 3

T - am 8.5 hilly moderate

W - 4 (aborted WO)

T- 8.5 w/ 2x(mile, 1k, 800, 400 descending) 200 jog

F - am 6, pm 4

S - 19 as 7@80%, 3 as (1' hard/1' 80%), 3@80%, 3@100%, 2 easy

S - am 8, pm 3

total - 72 miles

Fairly solid week that started off a bit rough and sluggish. Wednesday was supposed to be Thursday's workout but 3 times through. I got through the first mile (6:13) and the first K, and knew I didn't have the juice to keep pushing and it was crazy windy. Tossed the towel and vowed to give it a go again on Wednesday. That proved to be a smart decision because the paces were much easier to nail but I ran out of time (back in the office nowadays) so only ran it twice through. Paces avg 6:20 for miles, 6:10 for Ks, 6:00 for 800s, 5:50 for 400s all on a janky arse "paved" loop around the polo field.

Saturday long was pretty decent but once again got hot toward the end. Summer in AZ! Wasn't sure if I even had the 3@MP in me after the alternations but they came around surprisingly well.

Inside 7 weeks now and feeling decently fit, albeit much less so than years passed. Couple more big weeks and then time to get really specific for the last 4 weeks.

Oh, also have power for running now but zero clue what to even do with it. Buddy got the newest Stryd and gave me his old one.

Male, 26, 5’8”, 135 lbs

PRs: 17:11 5k (2015), 28:31 8k XC (2015), 36:11 10k (2018), 59:23 10M (2018)

Goal Race: Pro Football HOF Half (5/2/2021)

Goal Time: Sub 1:20

Happy with this past week. Last big effort of the training cycle on Thursday. Officially in taper mode now. Feeling good about my fitness and ability to break 1:20, just need to execute on race day. Forecast currently calling for low 50’s for race time, so hoping that doesn’t change.

M: 8 EZ

T: 8 EZ

W: 10 EZ

Th: 10 total, with ladder workout of 2.5 in 15:22 (6:09 pace), 2 in 12:01 (6:00 pace), 1.5 in 8:55 (5:57 pace), and 1 in 5:55. 2 minutes rest between each step of the ladder. Overall 7 miles at 6:02 pace. Happy with the workout, had hoped to run a bit faster on the last reps, but still a strong workout

F: Off – COVID vaccine round 2 after workout yesterday

Sa: 10 EZ

Su: 14 mile long run, middle 12 ran in 1:23:11 (6:56 pace). Looking to just get in a moderate effort, cruised at 6:55 – 7:00 pace.

Total: 60 miles

Thanks. Sub 17 has been my secret A+ goal for this cycle. Also, nice tempo on Sunday. I'm excited to see how your TTs go since you're fit enough to set an unofficial PR during a workout.

Other comments:

Coach Jeff - Nice workouts, it looks like your comeback from injury is going well. I'm glad you can hit your old VDOT paces.

Stone - A solid week as usual. Congrats to your friend on smashing their A goal.

get it faster - 30 miles is still 30 miles. I'm glad you're feeling more rested. Hopefully the next few weeks are less busy and you can get back your normal routine.

lurker - Good luck on your 10k! Although you should really consider targeting shorter distances given your 400 speed :)

darkwave - I'm glad you got your folate figured out. Nice progression on Sunday.

dirtroadSC - oof, those 5K splits look painful. Kudos for chasing down the leader and making it a race.

pewow - Excellent progress on the pull-ups. What do think your max number of reps would be now?

LancRunner - Those are some monster workouts.

Tyler_Runs_Lifts - Nice job sticking with the Friday workout after the brief hiccup. I also find 5K pace fartleks by time to be very mentally hard compared to track workouts. On the track I always know exactly how many more 100m chunks I have left, but if I try to go for 3-4 minutes at a time on roads or paths I'm either desperately waiting for my watch to beep or constantly checking it and wondering how it's possible that only 30 seconds have passed since the last time I looked.

Working Harder - Solid week. Next time I complain about the heat in upstate NY I'll try to remember that you're working harder (sorry, couldn't help it) in Arizona.

jmar227 - Good luck on your race. Looking at your past workouts I think you have every reason to be confident in your fitness.

hhw - solid workouts

pewow - like the quote, best of luck on the continued rehab

Stone - 3x2 and 3x3 in the same week, that looks tiring

Sub6 - nice tempo paces, maybe a fall Cherry Blossom?

Working Harder - Nice redemption workout Thursday and LR workout

jmar227 - good luck in the half

The wife and I are going to get a rough plan of our racing schedule for the rest of the year. Philly Marathon is the only thing we are signed up for.

BHViking wrote:

160 actually feels pretty comfortable. At 165 I'm starting to feel my breathing labor a little bit more but it still feels really good. Not feeling any lactic acid buildup at all. I think this happens to me somewhere in the low to mid 170's. Running an hour in this range is absolutely no problem and feels borderline euphoric. Oddly enough, it does feel like I need to push a bit early to get the HR up to 160 but once I'm there and settled, then it feels amazing.

That sounds great! I’m not quite getting to euphoric, but am definitely enjoying the feeling at 150. 155 doesn’t really feel like the lactic build I’m used to, and can run 75+min so definitely sub threshold, but it’s quite a bit of work to hold up there.

notarobot thanks! I hope it goes well, weather is looking good. Just signed up for a downhill mile in June, so will get to see if I have any wheels these days. 😄 I’ll stick with shorter stuff over the summer and, if all goes well, then pivot to train for first 1/2 marathon this fall.

S - 6

M - 8

T - 6

W - Off

Th - 8

F - Off

S - 8

Total: 36 miles

Change of plans after falling off the wagon following my 2nd COVID shot. Current plan is to ramp up miles and target CIM or Houston for another marathon try.

jewbacca wrote:

S - 6

M - 8

T - 6

W - Off

Th - 8

F - Off

S - 8

Total: 36 miles

Change of plans after falling off the wagon following my 2nd COVID shot. Current plan is to ramp up miles and target CIM or Houston for another marathon try.

Feel better, man. I had some lag this week because of my second shot on Monday.

CIM is also on my short list for possible marathons this fall...