Road Racing & Training Thread: Week Ending 9/19/2021

statfanatic wrote:

LancRunner wrote:

Anyway, running Broad St 10 miler in 3 weeks, big week this week. 86.7 miles (biggest week ever in mileage) with Tuesday workout (3x1mile in 5:13, 5:08, 5:04) and Friday tempo of 6 miles at 5:24 pace. Finished up with 16 miles of slight progression averaging 6:24/mile, last mile was 5:52.

Stud.

Ya no kidding. That is quite a 6 mile tempo. That has to be a 10k PR if you extended it 400m.

hhw - glad to hear you are back and ready to run, probably a good break especially with no lingering pain

Sub 6 - sorry about PDR, it looks like it was a pretty solid race

Mrs Stone - nice week after the marathon pacing, sounds like she came off the half with confidence

LANC - as discussed prior I think you have sub 54, 53:30? to shoot for. You may not be accounting for the Broad Street Magic. Another very solid week

AverageForFun - nice job running mile 20 of that LR with a 5:49. Looks like those PRs are on short notice

OR / AJ - Goodluck with the nagging pains/be smart/do what you can

notarobot - How is the running club? Do you have people of similar ability to workout with?

CoachJeff - nice job with the double workout week. Are you doing or planning more cross training (cycling probably, indoor?) to get in some extra training that doesn't involve stressing the Achilles?

darkwave - glad to see the Saturday workout went well

First—whoa, a Jot Quill sighting. Wow. Shoulda posted last week. Missed that. Welcome back, JQ!!!

As for me…ain’t done yet…

6.65 at 6:23.9 overall…7:02.4, 6:43.9, 6:32.2, 6,24.6, 6:14.9, 5:56.2, 3:38.8 (5:36.6)…done comfortably…after work this evening. Watch noted 18:45 for last 5k…

Perhaps I am just getting started…

Also, my PT said that I do not have plantar fasciitis, but either heel pain syndrome or posterior tibial tendonitis.

outsiderunner wrote:

Also, my PT said that I do not have plantar fasciitis, but either heel pain syndrome or posterior tibial tendonitis.

🙄Hope you didn't catch it from me! I knew I should have worn a mask when posting! 😷

darkwave wrote:

notarobot - interesting workout on Tuesday. I'm guessing it was trying to mimic 600s on the track, but on the roads?

The workout instructions were to run "hard" around a footpath and then jog down a road back to the start of the footpath (hence the weird distances). The club workouts are written mainly for the club's XC team, and since they had raced two days prior I think it was supposed to be a relatively easy workout.

RunnerSam wrote:

notarobot - How is the running club? Do you have people of similar ability to workout with?

It's a great club. Some of the other members are faster but close enough to my fitness that I can do most of the workout with them.

Good luck at your 5-mile race!

Other comments:

Mrs. Stone - Great effort at the half. That must be a big confidence boost as Boston approaches.

YeshuaHaNozri - Nice race and long run. What kind of mileage were you running before your 16:13?

LancRunner - Glad to see you're doing well! That's a monster tempo run.

Zm swift - Congrats on the win and the $!

aj - I hope your hamstring stays healthy!

AJ - the key to fast marathon times is stretching the last 5k, so do not worry.

Your pal,

Smoovie

notarobot wrote:

YeshuaHaNozri - Nice race and long run. What kind of mileage were you running before your 16:13?

thanks! unfortunately i was not logging any of my training in those years which i regret now. that time was run towards the end of a really weird season where i ran some good indoor races (9:01 3K was the highlight), then got a really bad case of bronchitis or swine flu or something like that a little before conference. sickest i've ever been in my life. i don't think i was training much for a couple weeks. then i pulled it together to run some outdoor 5Ks including that time. i doubt i was ever much over 50. i don't remember doing quality long runs. all this to say that it wasn't exactly run off of an optimized training block!

F44

Upcoming: Oct 17 marathon

Another week of running some and hiking some. Then back to my normal life.

Mo: 0mi run, 6.3mi hiked

Tu: 6mi E, feeling less draggy but still slow; later, 7.5mi hiked

We: 6mi E, decided to work harder today on a 1mi uphill segment (~2.5%) where I pushed the effort (had been slogging it at 9:35 pace but this time 8:51 pace), and then was feeling pretty good so kept the effort up over the rest of the run; lungs did not feel like bursting so that was a win. Just in time for vacation to be winding down, I was starting to feel normal at 6000ft.

Th: 0mi run, 10.8mi hiked near Mt. Sneffels (3500ft gain (and subsequent loss on return), exceptional views)

Fr: 0mi run, flying back east

Sa: 8.7mi E Usually feel pretty bad first running back at sea level, but today felt all right though that humidity...! Glad it didn't stick around after this.

Su: 11mi. Had planned a 20mi long run with 10-15 at M pace, but -- I never felt settled during the first 2 easy miles, which was not a good sign, but I thought I'd try running harder and see if they got into a rhythm. The first 2 miles (both 7:57) were OK, but the next few after that (also 7:57-7:56 except for the last one, I was surprisingly consistent) felt harder and harder until the 6th at 8:02 just felt ridiculously hard and I pulled the plug, thinking I'd just slow up for a couple miles and hopefully pull through this bad patch and at least get a long run in, if easy. But I only made it to 11 miles before quitting entirely; it's been a long time since I felt so actually horrible that I couldn't bear to run another step. I just felt completely drained. Not sure if it was just the back-to-sea-level malaise I mentioned, or didn't fuel/hydrate adequately ... might examine factors but may just write it off as a bad day, they happen.

Having to bail on the long run was extremely discouraging, and the idea of missing a 20-mile long run at this point in my schedule was frustrating, so I made up the long run yesterday after work and while it got rough the last 2 or 3 miles, it went a long way to restoring some confidence. But that will be a story for next week's thread.

Total miles run: 31.7

Total miles hiked: 24.6

Total miles in legs: 56.3

Comments from page 1:

HHW: Hope the rest does you good. Breaking Bad is a great choice for some running break binge watching.

Sub-6: Real bummer that the hamstrings crapped out on you at your first racing opportunities. Smart to back off with them though. Hopefully you can salvage some sort of fall season.

Mrs. Stone: Very impressive controlled race effort!

Jecht: That’s a big week upcoming!

Yeshua: Very impressive 5k result especially considering where you are at in training. Stay healthy and consistent and I agree you can challenge your PR.

Lanc: Looks like you are crazy fit. Honestly think 55 will be easy for you if you’ve been stringing together work similar to this past week.

AverageForFun: You’ve done a great job stringing together strong summer training despite the terrible personal circumstances. Dedicate your race to your friend and leave your heart out on the course.

OR: Hopefully the PT helps the foot. Not necessarily the best advice, but anecdotally I have just said screw it to injuries a couple times and they resolved themselves while I pushed through it, so hopefully you have some similar luck. Worst case scenario, you end up having to regroup and can run a strong race in the spring.

Notarobot: Looks like you are getting back into the swing of things quickly. Have you settled on a goal fall race?

Coach Jeff: Great to see the continued progress! Agree that you have certainly earned a down week to recover.

ZM Swift: Impressive week, as always. Nice job winning some cash!

Darkwave: Nice job adapting the workout on Wednesday – you still got 10 miles in at pace. It’s important to be able to salvage something good even on days we aren’t feeling our best.

Angryjohnny: Hopefully the hamstring continues to cooperate with you! How many logistical hoops do you have to jump through to get yourself to London?

RunnerSam: Big week, you’ll definitely be ready to drop a good marathon if you keep that volume up.

obv ious ly wrote:

AJ - the key to fast marathon times is stretching the last 5k, so do not worry.

Your pal,

Smoovie

This has RRR written all over it

jmar227 wrote:

Angryjohnny: Hopefully the hamstring continues to cooperate with you! How many logistical hoops do you have to jump through to get yourself to London?

Thanks Jmar. I’m vaccinated so I don’t have to quarantine for 10 days, but I do have to get tested before I go and again when I arrive.

It is as if you are reading my mind, jmar. You have described my attitude and plan perfectly. Will see where this goes…

runrincerepeat wrote:

https://i.imgur.com/GzCIbVB.gifv

Yep. Guilty as charged.

Absolutely

I am sorry for not replying to everyone who has snt their condolences. Life has been really really busy recently and I'm trying to play a bit of catch up.

Thank you all and you all as well are looking fit for a good fall PR coming soon. Most of us are near the taper for the Marathon. remember, we can do this.

The Hogs are for real.