Road Racing and Training Thread - Week Ending 5/30/21

Maybe do a longer warm up and finish the last mile or two closer to what you split in the latter parts of your progression run? Might be too taxing though

afaxs - Thank you. Will definitely do a longer warm-up...at least 2.5 or 3. Will see about finishing the way you describe.

Lanc, notarobot, dirtroad - Nice racing. Congrats on finally getting that sub-16 of your back, Lanc. Like HHW, I think there you a a lit more still to come. Would love to see you chase a fast mile.

OR - glad to see you back. For Wednesday, I would advise a ~5 mile warmup as follows:

3.5 mile progression (7:30–>7:00ish)

1:00-2:00 walk recovery

1 mile “medium” (6:30-6:40).

Aim to finish the medium mile about 10 minutes before the gun.

Add a couple :15-:20 fast strides just before you are lined up.

This will leave you most mentally and physically prepared to simulate the high you invoke during your flyers. You will be ready for advanced flyering at the sound of the gun.

Stone - Was hoping you would respond with a plan. Knew you had one. Will do. Thank you and all the best in your running.

The Stone Cutter wrote:

Lanc, notarobot, dirtroad - Nice racing. Congrats on finally getting that sub-16 of your back, Lanc. Like HHW, I think there you a a lit more still to come. Would love to see you chase a fast mile.

Funny you should say this… I’m thinking of a mile on June 18th… one not far from me. Might be worth it. Only have less than 3 weeks to sharpen a bit, but could be enough time. I’m planning on consulting our friend stat to determine a few workouts that might get me ready.

M 24 6' 148ish (up 12-15 pounds from where I was probably 1/3 muscle 2/3 fat)

PRs: 26, 55, 1:58*

I got injured in April and took the better part of 4 weeks off of running. To motivate myself to get back into it, I decided I would switch my focus up to the 400/800 with low mileage, lots of speed work, plyometrics, and lifting weights 4-6 days per week. I hope this will benefit my distance running in the long term, but if not, it is a fun challenge and probably better for my general health than 90+mpw...

Last week was my second week of training: 27 miles with strides a couple of times, hill sprints twice, and 4 days of weights. On one of the runs I did a 13-minute uphill tempo at 5:40 GAP.

Goals for the next month are to keep the mileage between 30-40, keep my weight where it is, but get a lot leaner, and keep crushing sprints and leg days. I also have a number of lifestyle goals which I will keep private.

I want to do about five time trials this summer. They will be some combination of 200, 400, and 800.

Male, 27, 6’4”, 155 lbs

PRs: 4:54 mi, 16:56 5k, 1:18:00 HM, 2:47:14 M (2018)

Races: 6/4/21 3k, 6/17/21 1mi or 5k, 6/19/21 Summer Biathlon

Mn - 6 @ 7:50s + 4 strides

Tu - 2x3200 + WU/WD = 10.5

Wd - 5 @ 8:15s

Th - 10 @ 7:50s

Fr - AM: 5 @ 8:20s, PM: 4 @ 7:50s

Sa - 6 @ 7:40s

Su - 8 @ 9:25s (with FIL, Father)

Total - 54.5

Tu - 11:53 11:56 with 400 rec in 2:20

General - fairly lazy week, should have ran more this weekend but it was storming friday afternoon to sunday afternoon. Looking to hit 60 this week with a race on friday. Going to do some 800s tonight to see if I can run 5:30s for the 3k

Some solid workouts and races from the thread, nice job LANC on that sub 16 wish I could have been there to witness

Hello all,

Good work from everybody! Keep running well and getting out there to race soon.

Nothing crazy here this week.

Monday- 12.50 miles 1'16"12 (6:05 avg).

Tuesday- 12.60 miles 1'16"17 (6:03 avg).

Wednesday- 10.67 miles 1'04"29 (6:02 avg) ran a pretty controlled 16:18 5k in the middle of this run. 2.0 miles 13:30 (6:45 avg).

Thursday- 12.51 miles 1'25"19 (6:49 avg).

Friday- 12.71 miles 1'19"33 (6:15 avg).

Saturday- 12.55 miles 1'19"59 (6:22 avg).

Sunday- 14.02 miles 1'30"43 (6:28 avg).

89.5 miles in the week. I think I will try and keep the miles around 87 or so for a bit.

2109.3 miles on the year. Have a good one all.

Summer Biathlon? Do you run with a 22 strapped on the back?

runrincerepeat wrote:

Summer Biathlon? Do you run with a 22 strapped on the back?

That's what I was expecting but looking at the pictures of the last few years it looks like you place it on a rack going from run to shoot. Slight letdown but its a fairly beginner friendly event so maybe that is why. It is a run whereas many summer biathlons are on roller blades.

-RS

M61, 5'11", 181 lbs

MAY 23-29, 2021

Sun - Off

Mon- 7.8 miles @ 8:22/mi (9:11, 8:35 ... 8:07, 7:33)

Tues- Off

Wed- 7.8 miles @ 8:50/mi (9:58, 9:15 ... 8:53, 7:58)

Thur- Bike 12.75 miles @ 18.5 mph

Fri -- Off

Sat - 4.0 miles (9:25, 8:56, 7:59, 7:19)

TOTAL: 19.6 MILES

Doubled my mileage this week. Knee pain interfered with sleep one night, but otherwise not much worse than "base level" discomfort. No progress with weight-loss goal, which is a bit disheartening.

Lanc: Congrats on the sub-16. Impressive to PR at age 37 -- my last PR was at 23! Rarely ran 5000m track or 5K back in the day (10K road races ruled then), but did manage a hilly 16:04 once. So close ...

RunnerSam: Your dad should join the discussion over in the 50+ thread.

darkwave: Great race over in Albany, that had to place very well in your age group, yes? I haven't checked the results yet ...

Coach Jeff: Good to see continued solid work.

OR: I'm awaiting this morning's Race Report!

Any goals you'd be willing to share?

RunnerSam wrote:

runrincerepeat wrote:

Summer Biathlon? Do you run with a 22 strapped on the back?

That's what I was expecting but looking at the pictures of the last few years it looks like you place it on a rack going from run to shoot. Slight letdown but its a fairly beginner friendly event so maybe that is why. It is a run whereas many summer biathlons are on roller blades.

-RS

Not going to lie... this sounds pretty sweet. How do you approach something like this? Try to keep the HR at a stable level that you have trained shooting at?

Overall, not bad...19:40.3 for second overall in the pouring rain...just the way I like it. A very small turnout today. I planned on doing Coach Stone’s warm-up routine, but that came apart right away...felt sick to my belly and was hacking up junk all through the warm-up. Was not sure I would even race. Did 3.1 pretty slow miles to warm up and was glad to get through it. Calmed down and felt better getting to the start. My HR ended up being surprisingly low (162 avg.) and so I am certain I could have run faster. The legs, however, felt “slow” and “plodding.” In all honesty, my main goal was simply to break 20:00...

More details to come...

Nice work OR. Thats pretty solid just getting back into it.

For what it is worth my warm-up as of today is 2 miles easy (building up to 145 BPM HR). Quick break to change shoes. 1 mile @ aerobic tempo (5:30-5:39). 2-4 50ish meter strides and have it. When racing I add 30s at 5k pace as well. Kind of weird running a 5:30 mile as part of a warm-up but seems to actually work nicely.

I continue to be impressed by all of your weeks!

Just another run-of-the-mill week for yours truly with 20 x 200 @ 2 mi & 6 x 400 @ 1 mi workouts.

Getting some speed in before starting marathon training in earnest in the coming weeks.

RunnerSam wrote:

Some solid workouts and races from the thread, nice job LANC on that sub 16 wish I could have been there to witness

It was pretty epic. Lanc was locked in and rolling!

HHW - That’s a lot of progress over 2 years.

Pewow - Keep at it.

OR - Happy flyering! Nice job in the 5k.

Lanc - Congrats on the sub-16!

RRR - What your shooting for in that 2 mile?

notarobot - Good race. Take care of the niggle.

DirtroadSC - Well-executed 5k

Jeff - Glad to hear your heel is better. A 20 minute tempo is good even if you hoped for more.

darkwave - I’m not a fan of trying to race on rough pavement of sidewalks, though 50s will be rare for the next few months (except, hopefully, in Duluth).

GNR1 - Looks like a good week working back. Some structure is good, although I don’t know about a healthy diet...

Cocoon - 8 mile tempos have always been a favorite, even if I haven’t done them that often lately. 18 weeks is plenty of time.

BHViking - Good luck in the HM. I’ve heard it’s fun. And I remember that CIM race report.

Seppo - That sounds like a fun change of pace. Too bad you weren’t able to use that fitness in some sea level races.

RS - Good luck in the 3k. And that biathlon, interesting...

Zm swift - Another consistent week.

Allen - Always good to see you running.

Tyler - Good time to get in the speedy stuff.

I mean, you weren't running slow either Stat... just sayin.