Road Racing and Training Thread - Week Ending 1/9/22

RRR 6ft 173 38

Houston Half week from today

Various road races feb and March

Marathon April 2

Solid week for me. Planned for 55 miles but missed a double w work and all.

Sun - off

Mon - 4/4

Tue - 6

Wed - 12 including 5x1000 cv ish track (3:43-3:41-3:40-3:39-3:39) 4x400 track (78-80-80-80) 3x1000 road( 3:43-3:41-3:33)

Thu - 4/4

Fri - 5

Sat - 12 w 6 mile progressive tempo (6:30-6:25-6:20-6:04-6:04-5:56) plus 4x200 track (37-37-36-35)

51 miles

Plan for this week is about 35-40 miles with one Q day on Tuesday and race on Sunday

Not in super Half shape but 100% healthy for a change. And with a nice base built for the marathon push post half marathon.

Male, 43, 5’11”, 182 lbs

PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)

Goals: Lose weight, regain fitness

Goal Race: Boston (4/17/23) - PR or go down swinging

Tune-Up Races: Salisbury Marathon (4/2/22) in 3:00:00-3:05:00, Chicago Marathon (10/9/22) in 2:50:00-2:55:00.

Week of 1/3 to 1/9

M - Rest

T - 8.8 (9:09)

W - 6.5 (8:49) / 4.1 (9:04)

Th - 12 (7:44). Including 8 x .5 mile (6:35) off :90 jogs | 10:00 easy | 2 x .5 mile “hard” (5:39) off :90 jogs

F - 8.8 (9:58). 6” snow.

Sa - Rest

Su - 18.1 (8:23). Depletion run

Weekly Total: 58.3 miles

2022 YTD: 81.4 miles

Hope everyone else had a great week.

Mrs. Stone’s week:

Female, 46, 5’6”

PRs: 21:06 (2020), 1:33:14 (2021), 3:13:53 (2021)

2021 TTs: 20:24, 41:42, 1:29:51

Next Goal Race: Salisbury Marathon (4/2/22)

Goal: sub-3:10:00

Week of 1/3 to 1/9

M - Rest

T - 7.6 (9:20) / 5.5 (9:03)

W - 9.3 (8:54)

Th - 10 (7:47). Including 8 x .5 mile (6:35) off :90 recovery jogs

F - 13 (9:53). 6” snow

Sa - 7.1 (8:20)

Su - 18.2 (8:23). Depletion run.

Weekly Total: 70.8 miles

YTD Total: 93.9 miles

Meant to add Average rest on the track work between rest was 75s or so. And a couple mins between sets.

Stones - solid weeks!! Can’t wait for April should be a good time.

RRR - have a great race in Houston!

Outside Runner - I was sorry to read that you have Covid - I hope it passes quickly and without long term effects.

Good weeks for both Stones - I'm assuming the freezing rain held off for you today?

My week:

Female, 47, 5'4", 109

PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42

65 miles running, 90 minutes pool-running, and 500 yards swimming.

M: 4 miles very easy on treadmill (10:05) and streaming yoga.

T: 10 miles on the treadmill, including a workout of 8 repeats of 2 minutes strong at a 3.0 incline, 90 second jog, 30 second stride, and 60 second jog. Followed with leg strengthwork.

W: 8 miles very easy on treadmill (9:58), streaming yoga, and 4 miles very easy on treadmill (9:43).

Th: 90 minutes pool-running and upper body weights/core. ART appointment in afternoon.

F: 11 miles on treadmill, with 4x7:30 at tempo effort with 90 second jog between. Tempo effort was at paces of 7:26, 7:23, 7:23, and 7:19. Followed with leg strengthwork.

Sa: 7 miles easy on treadmill (9:55), streaming yoga, and then 5 miles very easy outside (9:45) plus drills and four strides.

Su: 15 miles progressive, split as the first 5 miles averaging 9:31 pace, the next 5 miles averaging 8:21 pace, and the next 5 miles averaging 7:30 pace, plus a mile cooldown. Followed with injury prevention work and 500 yards recovery swimming.

M37, 5’10”, low 160s

Mo: 8 @ 7:51 (32, snow)

Tu: 8 @ 7:32 (32, cloudy)

We: 8 @ 7:11 (40, cloudy) hills*

Th: 8 @ 7:08 (43, cloud) with a 30 min break for an errand

Fr: 8 @ 6:56 (31, sunny)

Sa: 20 @ 6:33 (30, sunny)**

Su: 5 @ 9:09 (34, cloudy)

Total: 65 miles

Got about 7” of snow Monday, and another 2” Thursday night, so I didn’t make it to the track or do a medium-long run midweek as hoped. Bike trails were pretty bad Monday/Tuesday, but mostly fine by by the latter part of the week.

*2 x 8 x 30s hills. Only real intensity this week.

**Out and back going into Arlington, Virginia, with 904’ ascent for the run, mostly in the middle 8 miles (Custis Trail), with a final good hill at 18. Some dicey footing, but vast majority was clear. Felt better than prior two long runs.

male, 6'1" 165 lbs. 32 y/o

PRs are but a distant memory. trying to build base for a good spring campaign and the most important thing is staying healthy after having some hamstring issues the past few months.

i'm signed up for the shamrock shuffle in chicago which will be my first 8K since college i think. i said my anticipated finish would be around 27:30. if the next 2 months go well that shouldn't be too outrageous given that it appears to be a blazing fast course. i ran a 27:03 8K XC back in the day. always felt like i underperformed in longer stuff back then.

mon - 6 easy

tue - 6 easy

weds - 8 easy on the treadmill. subzero cold snap here in MN

thurs - 8 easy on the mill

fri - scheduled off day from running. easy 30 minutes on bike trainer

sat - 12. longest run in this latest injury comeback cycle. felt pretty good.

sun - 4.5 easy on the mill

total - 45.5

overall a pretty good week. if all goes well i should have no problem jumping to low 50s this coming week and then we'll be "cooking with gas" as they say. happy training everyone!

M62, 5'11", 184 lbs

Race Schedule and Goals:

Feb - 10-mile, 1:25

April - Half marathon, 1:45

May - Marathon, 3:30

JANUARY 3-9, 2022

M - Off

Tu - Off

W -- 5.0 miles (9:54/mi out, 9:19/mi back)

Th - Off

Fr -- 5 miles (10:14/mi out, 9:20/mi back)

Sa - Off

Su - 4.0 miles (9:53, 9:46, 9:47, 8:15)

TOTAL: 14.0 MILES

No "long run" this week, just kinda coasted along, dealing with weather, work and medical stuff. And as I mentioned yesterday, a visit to the ER after my wife passed out without warning. Test results were inconclusive. She's doing better today. Thanks, all, for the well-wishes.

Ice and snow Wednesday and Friday. Warmer today, but slid on slippery mud and nearly face-planted into a decaying deer carcass.

OR: Hope you're managing through. A 62-year-old on the 50+ training thread (unvaccinated for some reason) had Covid this past week, and only missed two running days. He's a world-class age-group competitor who logs a lot of miles. I'm hoping you'll fare as well!

RRR: Nice-looking week. What's your tapering plan going into the half marathon?

Stone: We've both got some weight to lose. Dunno why it's been so difficult. Oh yeah, for me it's massive intake of beer and desserts. And too few miles.

OR - hope you're on the mend, my man!

RRR - good luck in the half! Your training is looking solid.

Stones - as a family, you really live up to the stonecutter ethos. Consistency!

36, 5-6, 155ish

PRs: 2:56:22, 1:25:54, 39:54

Mesa Marathon on 2/12, maaaybe Boston in April

M - 6.5 @ 8:04

T - ~6 @ 8:05

W 10.5 @ 7:20 - random fartleks

T - 6.5 @ 8:18

F - 8.5 @ 7:46 w 5*25s strides

S - 17.6 @ 7:38 - 3.5 @ 6:50ish from miles 9.5 - 13

S - 5 @ 8:01

Shade over 60 miles in 7hrs, 49min. Back-to-back 60 mile weeks for the first time in quite some time.

83 miles YTD

Allen1959 wrote:

Stone: We've both got some weight to lose. Dunno why it's been so difficult. Oh yeah, for me it's massive intake of beer and desserts. And too few miles.

Same, brother. I feel your pain.

Glad to hear your wife is doing better today.

Upcoming Races:

4/2: Mt Charleston Revel Marathon (downhill / fun run with friends in Vegas)

6/5: Deadwood Mickelson Trail Marathon (very difficult course - build toughness)

Sept: Sundance to Spearfish Marathon (downhill)

2023 Boston Marathon

This week’s highlights:

- 12th straight week of at least a 2 hour long run.

- 2nd straight month of at least one long run of length 2:45

- 3rd straight week focusing on aerobic intervals with full recovery.

- Most running this week on treadmill due to brutal wind chills and non running schedule

Mon - 6 x 1000

Mon Double - 30 min @ 9:42 (115 bpm)

Tues - 6 x 1000

Tues Double - 5 x 200

Wed - 10 x 400

Thurs - 5 x Mile

Fri - 6 x 1000

Sat - Group Run 7.1 Miles @ 7:28 (138 bpm)

Sun - 2:45 Long Run - 22.55 Miles @ 7:19 (138 bpm)

Total Miles - 77.3

Total Duration - 10:14

OR - Get well soon!

Allen - Best wishes to your wife.

Male, 32, 5’8”, 150 lbs.

PRs: 2:14, 4:51, 17:17, 36:50, 1:19:48

Upcoming races: 10k on 1/15, 1500 on 1/23, 5k on 1/30

Goal: <36 10k

M - 8.0 @ 8:23

T - 2.2 up, 3 x 1 mile (5:55, 5:58, 5:54) with 2 minutes rest, 3 x 400 (76, 77, 74) with 400 jog, 2.0 down

W - 6.6 @ 8:07

Th - Off

F - 5.5 @ 8:11 with 8 strides

Sa - 5.8 @ 8:06

Su AM - 2.0 @ 8:30, 6 strides, 1 mile in 4:58, 200 in 29.70, 0.8 @ 8:51

Su PM - 3.8 @ 8:53

Yesterday's 10k was rescheduled, but I found an indoor mile today. Over the course of the race I worked my way up from 4th to 2nd and got very close to the leader. He accelerated with 200 to go. I didn't cover completely and waited until there were about 80 meters left to really go for it. I was closing the gap fast but lost by 0.24 seconds. Really fun race. It also gets me one year closer to my goal of running sub-5 every year of my 30s.

After the mile I raced an underwhelming 200. It was my first 200 ever so I'll take the free PR.

Weekly Total: 42 miles

YTD Total: 59 miles

Hello all, looks like a good first week for everybody.

About the usual here, decided to keep the elevation gain going for a bit. Third straight week above 5200 feet of gain.

Monday: 14.02 miles 1'25"56 (6:07 avg) 686 ft gain. Overall a good quality run.

Tuesday: 13.56 miles 1'30"43 (6:41 avg) 719 ft gain.

Wednesday: 13.82 miles 1'27"42 (6:20 avg) 909 ft gain.

Thursday: 14.02 miles 1'30"58 (6:29 avg) 643 ft gain, pretty cold out so I did not feel fantastic.

Friday: 13.53 miles 1'25"33 (6:19 avg) 489 ft gain.

Saturday: 14.02 miles 1'27"20 (6:13 avg) 912 ft gain. Another good run.

Sunday: 13.61 miles 1'27"05 (6:24 avg) 1109 ft gain.

96.5 miles and 5465 ft gain on the week.

Have a good one all.

Nice weeks by all. This makes the 5th week of just getting back into the swing of things. Most run have been ~8:30 pace. Going to add in a couple of quicker runs this week and see how that feels.

M- 35

T- 32

W- 30

R- 30

F- 30

S - 0- planned. first day off in 5 weeks

S- 30

Good starts to 2022 for everyone. Hope you're on the mend, OR. Good luck next weekend in Houston, RRR.

F45

Looking forward to: Cherry Blossom 10mi, Boston (April)

After closing 2021 with a bit of a step back, started 2022 up OK and intend to continue building volume and working on speed with consistency in the next weeks.

Weather was poor in one way or another a lot this week, and I've grown quite soft with respect to running out in it, so I was outside only one day, and did the rest on the treadmill.

Mo: 6.6

Tu: 6.5

We: 7. First mile easy, then bumped treadmill speed 0.1mph each 0.5 mile, then last 1 mile easy. Not a real speed or interval workout, but good enough to get my legs turning over after a couple weeks of nothing like.

Th: 5.3 (outside)

Fr: 7

Sa: 13

Su: off

Total: 45 and change

Except for the Wednesday workout, treadmill paces were 9-9:15 though my HR seemed quite high for that (145-150) compared to similar or even faster paces outdoors. Not sure how "easy" that is but these speeds were comfortable overall and that's basically how I roll on the treadmill.

Would like to get outside more this week, at least for an interval workout midweek and a long run next weekend. We'll see if the weather cooperates. If not, well, that's what I bought the treadmill for.

M29

Upcoming: Road 5k 1/29, Road Mile 2/18

Goals: 15:3x for 1/29 race, sub 4:20 for road mile

Recent: 16:07 road 5k Jan 8, 15:52 road 5k (Nov '21)

M - off

T - 3x3km threshold-ish (2:30 jog) avg 10:30. Wasn't easy but I wasn't pressing either, so I think that's the effort I'm looking for

W - 8 easy

R - Once again slept poorly and so scratched my planned morning workout and settled for a Mona fartlek. 3.3ish miles this time, I ran the on's a bit harder and the off's a bit easier than last week.

F - 4 easy, missed planned PM double

S - 5k race in 16:07 (first place) ran very evenly over a lightly hilly course, was by myself most of the way but could hear the footsteps of second place behind me which kept me fairly switched on. I'd call this a 90% effort

S - 9 easy

45 for the week, one good workout and a decent race. The 5k at the end of the month is usually won in the 1530-40 range and I think I can be right there. Any suggestions/ideas for a quality workout 2 weeks out from an important 5k? I've not done much at all around 5-505 pace (besides a few races) so assuming I should do something there. Cheers all.

BHViking wrote:

Mon - 6 x 1000

Mon Double - 30 min @ 9:42 (115 bpm)

Tues - 6 x 1000

Tues Double - 5 x 200

Wed - 10 x 400

Thurs - 5 x Mile

Fri - 6 x 1000

Sat - Group Run 7.1 Miles @ 7:28 (138 bpm)

Sun - 2:45 Long Run - 22.55 Miles @ 7:19 (138 bpm)

Are you doing these intervals EIM Style ie short walk before/after each rep and full rep distance recovery in between, or?

sans-culottes wrote:

BHViking wrote:

Mon - 6 x 1000

Mon Double - 30 min @ 9:42 (115 bpm)

Tues - 6 x 1000

Tues Double - 5 x 200

Wed - 10 x 400

Thurs - 5 x Mile

Fri - 6 x 1000

Sat - Group Run 7.1 Miles @ 7:28 (138 bpm)

Sun - 2:45 Long Run - 22.55 Miles @ 7:19 (138 bpm)

Are you doing these intervals EIM Style ie short walk before/after each rep and full rep distance recovery in between, or?

Sort of... For the 200's I walk for about a minute and jog about a minute. For the 400's I walk about a minute, jog about 2 minutes. For the 1000's and Miles, I just jog in between without walking. I did get these ideas from Klass Lok's EIM book.

drcrusher wrote:

Except for the Wednesday workout, treadmill paces were 9-9:15 though my HR seemed quite high for that (145-150) compared to similar or even faster paces outdoors. Not sure how "easy" that is but these speeds were comfortable overall and that's basically how I roll on the treadmill.

Would like to get outside more this week, at least for an interval workout midweek and a long run next weekend. We'll see if the weather cooperates. If not, well, that's what I bought the treadmill for.

Doc - I have the same issue with treadmills, where the easy pace is consistently 10-30s slower that what outside feels like. Strangely, if I'm doing an interval workout on the belt, that seems to more closely correlate. I am one who doesn't mind the treadmill or workouts on the treadmill - I like that I can control the pace. I'm always playing games with the pace though, which helps, bumping up every X minutes then back down after Y minutes.