Road Racing & Training Thread - Week Ending 7/18/2021

Haven’t seen him post recently nor much Strava activity. Perhaps your utterance of his name will bring him out of the woodwork.

Male: 28, 6'0"

PRs: 5K: 15:18 Indoors (2021), Half: 69:38 (2021), Full: 2:30:25 (2019)

Goal Race: Boston 2021

Week of 7/12 to 7/18

M - Off

T - 10.14 miles @ 7:28 avg

W - AM: 9.18 miles: 3 mile w/u, 4 x 2min (5:00, 4:56, 4:51, 4:47)/1 min easy, 4 x 30 seconds on (4:30, 4:20, 4:19, 4:08) /1 minute easy, 3 down

PM: 3.05 @ 7:44 avg

Th - 10 miles @ 7:20 avg

F - 6.55 miles, 6 miles + strides

Sa - 13.98 @ 6:49 avg, 6 miles easy, 5x .5 miles on (2:34, 2:27, 2:27, 2:28, 2:32)/.5 jog, 3 down

Su - 10.30 miles @ 7:29

Weekly Total: 63.23 miles

YTD Miles: 1,411.2 miles

I think this would be week 3 or so here. Feel pretty healthy and have recovered pretty well from 50K champs a month ago. Went out to Ann Arbor for the weekend runs and had some company which made Saturdays workout feel great. Excited to see what I can put down after a long healthy stretch and focusing on faster stuff all spring.

You have to say his name 3 times. Smoove, Smoove, Smoove.

hello there! glad to see this thread pop up on page 1. i need to go looking for it more often.

i'm coming back from tendon-(insert suffix of choice) in my pes ancerine (lower hamstring/medial knee) and have been very conservative with the training, especially after a little setback two weeks ago.

goal right now is to eventually get back to 50+ mpw and add in a workout and long run each week. won't be signing up for any races until that happens, and i'm not putting a timeline on it lest i get too eager and f*** up yet again.

monday (july 12) - off. i'm on a 3 on/1 off schedule which i will soon be upgrading to 4 on/one off. i probably went to the gym and did a bunch of hamstring strengthening on this day, but i don't track it in any app so i don't know for sure. i try to do this every other day.

tuesday - easy 6 (most of my runs are around 8:00 pace)

wednesday - easy 6.5 on dirt

thursday - 4.5, mostly on the treadmill just to go super easy on the legs

friday - off

saturday - easy 7 "long run"

sunday - easy 5

nothing too interesting, but after being chronically injured for most of the last year i'm trying to appreciate just being out there and running. something something acceptance.

M42

PRs

18:05 11/20

38:03 3/18

1:23:52 11/18

2:58:49 3/21

M- 8.25 @8:46

T- 5.19 @7:08 (2 WU, 3.19m of 1 min on 1 min off), 3.0 CD

W- 22.8 group gravel ride moderate

T- 11.2 @8:51

F- 8.06 @8:30

S- rest, hip/hamstring pain

S- 11.55 @8:30

47.2 run

22.8 ride

Ok week, still dealing with sore hip/hamstring issue. Doesn't feel like anything serious. Nice weeks everyone! Stay hydrated!

Comments.

Mrs Stone: Looks like pretty good work in the heat. Good early cycle stuff.

Coleiolio: That Thursday workout is really strong. Why not look for a race vs. a TT? Where are you located again?

Sub6: Consistent as always.

ZM: You should change your handle to Sub7.

Darkwave: Looks like good early consistent training. Finding remnants of the pre-COVID world is very strange.

Runnersam: It has got to be fun racing your wife like that. Good luck in your 3k tomorrow.

Jmar: Nice week dude. That 15 mile time looks like a good goal.

OR: Ditto on the ZM name. Good week.

Theodore: Nice and easy. Lots of time before October.

Notarobot: I would go with the 10k. 13 days is plenty and its perfect for a last balls out effort.

BHviking: Sorry about the back. Hope you get back quick.

Cocoon: Nice week. Lots of different stuff. Looking fit.

Spruce: Interesting goal/distance. What is the backstory?

Coach Jeff: Sounds like good movement on the heel.

Pewow: How do you find the biking is keeping you in shape for running?

AngryJohnny: I said this before but really impressed with how you have ramped back up.

Beersandmiles: Nice all-around week. You have a goal for Boston?

DirtroadSC: Nice all around week. Any races on the horizon?

Mplsrunnerdude: Good luck on the comeback. Keep posting!

M35

Goal Race - Boston Marathon in October - PR 2:53, goal <2:45

Rehabbing from injury January-May of this year

Decent week - hit 70MPW for the first time in 2021

With a 2-week old at home - just improvising this cycle - running more miles with my daughter (3 years old, 30 pounds). Staying away from any real speed work as my torn abdomen is iffy, at times.

M: EZ 7M

Tuesday: Stroller Push 8.25M

Weds: Stroller Push 8.3M / evening 3.55M extra with 1.5M @ MP

Thursday: EZ 8.3M, evening "hill climb" loops 3M

Friday: Stroller push 9.25M

Saturday: Long EZ run 16M

Sunday: Stroller push 8M

almost 32M pushing the stroller. I figure she weighs 30 pounds, stroller maybe 15? So that has to help? Typically we climb about 50 feet per mile on our loops. Anyone have any experience "training" with a stroller?

hhw - Great week. Looks like you're well on your way to the 14s.

coleiolio - That was a monster workout on Thursday. I'm looking forward to reading about your time trial.

Zm swift - Your week almost reminds me of Sub 6:00, just gotta trim off some fractions of a mile.

darkwave - Consistent, solid work as usual. I hope your biopsy results are good.

RunnerSam - Congrats to your wife on taking you down in the 5k. Very nice work from both of you at the biathlon! Good luck on your 3k.

jmar227 - Great start to your training block.

Theodore - Congrats on your recovery. Looks like a solid week to start your return to running.

Allen1959 - I didn't know it until now but I have the wrong health insurance. Enjoy your "wellness" beverages!

BHViking - I hope your back lets you run soon!

spruce - Good luck with you 600 training. It's cool to see someone running shorter races here.

Took a two week vacation to the Tetons and Yellowstone, so no running, which AJ full well knew.

Nothing like a vacation (and the impending return to the office, at least on a part time basis, on the horizin) to help reset things and break out from some old habits though.

I plan on running a few times this week, then 3 or 4 times next week.

I still don't see myself doing workouts any time soon though, maybe never. There are certainly no more marathons in my future. I mean, what's the point - how many times can I crush AJ and still have it be fun?

Hoping for somewhere in the range of 2:22-25 for Boston. Not too sure about how fit I'll be by that point. Had the longest stretch of being healthy this past Spring so I'm hoping that sets me up nicely in the fall.

HHW- 5k late August, 13.1 technical trail race early October.

Any Pittsburgh guys in this chat? May be running a 5 miler in a couple weeks out there.

10:19 for the 3k last night, seeded myself at 10:15 so pretty happy with it, not sure of the splits but raced a guy the whole time. 20s faster than my 10:39 ~6 weeks ago. Wife ran a 18:05 for post collegiate PR in the 5k, solo the last half. A couple more weeks of training and she is back in sub 18 territory for the first time since Uni.

-RS

beersandmiles wrote:

Any Pittsburgh guys in this chat? May be running a 5 miler in a couple weeks out there.

5 miles. That's a distance you don't see too often outside of annual Thanksgiving Turkey Trots.

Tyler_Runs_Lifts wrote:

beersandmiles wrote:

Any Pittsburgh guys in this chat? May be running a 5 miler in a couple weeks out there.

5 miles. That's a distance you don't see too often outside of annual Thanksgiving Turkey Trots.

I think it's regional. For whatever reason, we have quite a few 8K/5 Milers around here. Not as common as 5Ks, but I think we have as many 8Ks as we do 10Ks now.

Orlando has an annual 5 miler as well. As a former D3 cross country guy (where even regionals and nationals were at the 8k distance), it’s a distance I kind of like.

Former D3 guy too. Seconded. Love the 8K distance.

RunnerSam wrote:

10:19 for the 3k last night, seeded myself at 10:15 so pretty happy with it, not sure of the splits but raced a guy the whole time. 20s faster than my 10:39 ~6 weeks ago. Wife ran a 18:05 for post collegiate PR in the 5k, solo the last half. A couple more weeks of training and she is back in sub 18 territory for the first time since Uni.

-RS

Greay job, RS, for both you and your wife. Always happy to see good results here.

There are loads of 5-milers around where I live in the UK (at least 6 that I can think of within 45 mins to an hour away) - I'm a very big fan of the distance, partly because I'm still quite attached to miles in a world of 5Ks and 10Ks.