Road Racing and Training Thread - Week Ending 1/16/22

jmar: *progression

male, 32, 6'1", 165

mostly just trying to stay healthy and put together a good spring racing season focusing on 5K - half marathon distances. first race of the year will be the shamrock shuffle 8k in chicago

mon, tues, and weds - 7 easy all three days

thursday - 8 total with 3.67 miles worth of threshold work. first time doing anything faster since about 3 weeks ago when i got a little spooked by some hamstring soreness (i've been battling a hamstring strain for 2.5 months). felt good and smooth and i'm still feeling good 3 days later

friday and saturday - 7 easy. i really liked doing 7 mile easy runs this week i guess lol

sunday/today - 12 easy. felt strong.

total - 55.6, which is a fairly aggressive increase from ~46 last week. but i was doing 60 pretty consistently in October which wasn't that long ago i guess

YTD - 117

feeling good about a solid week. happy training everyone!

F45

2022 schedule: Cherry Blossom, Boston in April

Mo: 7.8 easy, some hills and cold wind but felt almost good

Tu: 6.2 easy. It was ~25 out and pretty windy. I thought I had dressed appropriately but turned out that I was not, and probably was out a mile or so too long, I was cold all the way through by the time I finally quit

We: 8.5 (1 warmup easy + 6 @8:00/7:54/7:30/7:40/7:50/8:15 +1.5 easy) 40 out, so still not warm at all, but compared to the day before...!

Th: 7 easy, didn't feel great, had a late lunch due to work interference and I think that was still hanging around making me feel sluggish. A Philly news crew had a camera out at the park I was at and I ended up getting a few seconds' TV time in a short video on the 6 p.m. news, lol

Fr: 6.3 easy, it wasn't extra cold out but it was extra windy, hills and slow running

Sa: extra cold (not even 20) and windy enough, so I did 16 easy on the treadmill. If I'm just running easy/by feel on the treadmill, I cover up the console so I can't see how long/how far at any given time which usually helps, mentally. Last weekend, when I did 13, I finally uncovered it when I felt tired and was sure I had to be close to being done -- but it had only been 9.85 miles and it sucked that I still had another 3 to go. This time, when I uncovered it, I did not feel *as*tired as I did last week yet I had gone 15.35 miles. (Shattering my don't-look-yet personal record by more than 7 miles.) So I was pretty glad 1) I didn't have the psychological blow of still having to do another 3 miles and 2) that I felt so much better this week while doing a longer run than last.

I got to 52 total this week, finally getting over 50, glad to have broken that barrier again and will look to keep it up this week. Unless it's in the 20s/windy/otherwise inclement again next weekend, I'm GOING to get outside for a long run.

jmar: happy birthday!

RRR: sorry about the race, good to keep focused on opportunities ahead

CarlyRae: I like 7mi easy days too, for me that's usually around an hour and I usually think of 7 as my minimum distance (exceptions occasionally apply).

Male, 28, 6’4”, 148 lbs

PRs: 4:54 Mile, 16:56 5k

Goals - Base Build, lower 200m time, 5k PR this spring

Mn - 11 @ 7:45s

Tu - 20min T + WU/WD = 11.75

Wd - 11.5 @ 7:35s

Th - AM: 7 @ 7:15s, PM: 1.5T 4x200 + WU/WD = 10.5

Fr - AM: 7 @ 7:15s, PM: 11.5 @ 7:50s

Sa - 15 @ 7:40s

Su - AM: 11 @ 8:00s, PM: 4.25 @ 8:10s

Total - 100.5

Tu - ~5:55 pace for the tempo

Th - ~6:04 pace for the tempo then 35 35 36 36 with 600s rec, track was getting icy on the last two.

General - Some lower stomach muscle 'pain', have been feeling it some on speed workout days in weeks past but it is lingering now.

RRR - sorry about the half

Allen: Hahah, I am hardly a "speedster". Especially looking around at this group! I appreciate the compliment though. That recovery run pace was actually pretty easy for me to do because I've been doing it everyday as part as my easy intervals. To add some color to the easy intervals I've been doing, I split the first mile every single day this week (with the exception of the long run) close to 10 minutes, my recovery intervals were run at very near 10 minute pace on average and my cooldown pace was also close to 10 minute pace. 10 minute pace wasn't any kind of target, it just happened to be where I landed as I was feeling out maximum comfort. Heart rate would often drop below 120 bpm before starting the next interval so nothing was ever really aerobically challenging, even during the fast sections. Finishing the workout super duper fresh was the goal (at least for now). I do feel pretty incredible right now.

It will be really interesting to see how your son's marathon goes!

RRR: Sounds like an opportunity to take something away for the future.

Slow Miles: That is awesome racing. Really enjoyed reading the detail with the lap splits and what you were feeling. Will be interesting to follow your progress!

OR: Hang in there man!

Stone: Hell of an impressive, well rounded week. Mrs. Stone is really looking strong too.

Slow Miles, Slower Bests - fun indoor meet, congrats on the PRs.

darkwave - looks like you're making progress towards your issue, glad the weekend runs were better

GNR1 - Hopefully an enjoyable Houston weekend, looks like some solo running at the 5k

notarobot - Tough luck with those 10ks, some combination of weather and covid cancellations

drcrusher - nice job making the news! It was pretty brutal out there this week, im very impressed by your treadmill PR (of not looking).

Stones - Solid weeks for the both of you!

Allen - I like your finishing 7:40, too. Nice. Always feels good to finish fast. Regarding your advice…I like it. March 20 seems awfully close, though. In any case, my aim is to start back this week on Wednesday. I go back to work tomorrow. It seems I have started over again with running so many times in the last year or so…

BHV - I am hanging in there, my friend…

RRR, sorry to hear that stinks, but know you will get a good one in soon enough.

As for me, went for a vacation on Wednesday and doing my best to get the work in on the treadmill here. I am a notorious late-riser, so tomorrow I’ll actually run outside before it gets too hot.

M: 6.1 @8:08 E in the Park

TU: 5.8@8:22 E, it was about 8 degree wind chill this day

W: 6.5 ft 4x1200, 400 w/ 90” in between. This unfortunately didn’t go as planned. Was hoping to build on my 5x1000 workout with the same rest, but was feeling slightly off from the get-go. First rep probably ran too fast (5:52 pace) even with it being the downhill direction (this is in the Park). Next one was 6:15 pace which was too slow even for uphill. Ran 3rd one at 5:49 pace, which likely doomed me at too quick. Ran 4th at 6:02 but I was going way too hard, and was not recovered by the last one which I declared victory on after a quarter mile off pace. Disappointed I’d paced badly and also didn’t feel great, but still got 5200 of quality in.

TH: 7.9@10:05 R with my fiancee on her longish run. Thankfully felt normal after Wednesday, not getting sick or anything.

F: Travel…off

SA: 6 moderate on the treadmill

SUN: 6 moderate on the treadmill here, had to push LR to today due to timing

Totals: 38ish, which I’m OK with for a down week. Knocked out long run today on Treadmill. Should be a nice mileage week.

Male, 29, 6', 130 lbs.

PRs: 5K: 15:18 (indoors) (2021), 8K: 25:16 (2021), Half Marathon: 69:38 (2021), Marathon: 2:30:25 (2019)

Goal races: NYC Half, Boston Marathon,

Goal: NYC Half: PR, Boston Marathon: 2:20 mid/finally break 2:30

M: Off

T: 10 miles @ 7:27 avg, strength work after

W: 11.16 miles, 3 mile warmup, 6x 2 min on/1 minute off, mile jog, 1 mile @ HMP, 3 mile cooldown

TH: 10 miles @ 7:04 avg, strength work in the evening

F: 6.07 miles @ 8:19 avg

S: 11.28 miles, 3 mile warmup, 8-6-4-2 w/ 3 minute jog, 3 mile cooldown

Sun: 14 miles @ 6:22 average

Notes:

Wednesday: My workout was awful. I think it was a combination of being dehydrated, sore from strength training and one too many layers. Felt like I was going to die during those 2 minute pickups and I was going slower than goal HMP pace (5:20, 5:17, 5:14, 5:17, 5:19, 5:18). Took the extra layer off and cruised okay at the mile with a 5:21, feeling significantly easier than the 2 minutes. I was just exhausted.

Saturday: Ran this workout with my buddies. Decided to keep it on a hilly one mile loop that they use for tempos. I was nervous as heck for this one but I felt so much stronger than Wednesday. Started off conservatively and really started to get into rhythm as the workout went on. We finished on an uphill for the last rep which made for an interesting finish. (8: 5:20 pace, 6: 5:15 pace, 4: 5:08 pace, 2: 5:11) (GAP Paces: 5:15, 5:07, 4:55, 4:40)

Sunday: Despite the work from the previous day I felt really smooth here. A little bit of wind on the way back but it was rather enjoyable. Glute was aching a bit towards the end but it feels alright now.

May be jumping in a 3K this weekend in Ann Arbor. Bought my first pair of track spikes since probably college. I still have a bunch of jasari's and kennedy's (I wore a pair of black kenns for my 15:18 last year) but I want to see the hype of these dragonflys. PR is 8:55.99 back on a 200 indoor about 6 years ago.

Also looks like some old posters ran really well last weekend. givetallugot and Tyler PRd big. Givetallugot ran in the 2:25s and Tyler ran 2:33!

darkwave et alii - I've been having some psoas tightness recently, probably exasperated by the cold, running a lot last week and recent speed work. What are some good exercises to help? The wife has dealt with this in the past so we did some yoga stretches but I am looking for additional exercises. Thanks!

RunnerSam, I actually had more fun jogging around the course cheering on my peeps on Sunday than my own race. Downtown Houston is a wind funnel on a normal day much less Saturday’s 5k conditions 🌪 . Nonetheless decided to show up more out of curiosity to see where I’m at. Shared the lead with eventual winner until he broke away (and I broke down). Kudos to him battling thru that wind 💪. Not thrilled with the result, but was what I expected considering the low and inconsistent training this year. Been a rough one for me and the fam. Gotta get back into the grind — but more importantly get that GNR1 consistency back.

Congrats to all who raced Houston. Tyler kicked ass (2:33 😎) as would RRR have as well had things worked out better; sorry to hear about that btw. Keep your chin up and eyes forward. You’re fit.

M37 6’1” 165

PB / 2022:

Mile 4:06 / NT

3k 8:20 / NT

5k 14:32 / 16:06

10k 31:30 / NT

Half 1:08 / NT

Full 2:32 / NT

Upcoming Races:

03/05 - half

M: long run, 12M

T: easy, 6M

W: 6 x 800 @ ~Mile effort (71,70,69,69,68,68), 8M

R: easy, 8M

F: easy, 6M

S: Race 16:06 5k 2nd overall

S: long run, 13M

01/16 Total 61 (7d)

01/09 Total 60 (7d), LR=12

01/02 Total 30 (4d) *sick

2022: 90 mi / 2 wks / 11 days

2021: 1250 mi / 35 wks / 180 days

2020: 3,064 mi / 52 wks / 296 days

2019: 2,811 mi / 52 wks / 296 days

M50- Goal remain injury free and get some racing under my feet. 5ks/mile/1500 mostly.

M 30- 20 tempo felt good

T 30

W 35

R 20/20- been reading about lower mileage doubles. going to try to so some of these.

F 20/20

S 20

S 20

~30mpw. Decent week, so up tempo running later in the week. we'll see. good training weeks from all.

RS, I had a pretty bad case of psoas soreness a few years ago. I went to physical therapy for a few months to deal with it. Mostly did stretches and strengthening exercises around the abdomen/hips. I still try to do them to prevent a recurrence but I am not as regular about it as I probably should be. Here are a few that I did each session:

kneeling stretch: kneel on one knee, with other leg out in front bent at 90 degrees. Lean forward slightly to stretch. 30s x3

Clam shells with resistance bands (increasing in strength with time): 10 reps each leg x3

planks: facing ground, rest on elbows/forearms, up on toes of both feet with back/legs flat; 30s x3. Eventually moved to one foot instead of both feet.

using an exercise ball 1: lying on back, put ankles/lower legs on ball, lift hips and hold position. Keep the ball steady. 30s x3 Don't let your elbows rest on the ground (I crossed my arms over my chest with my hands on my shoulders to keep from doing that). Easier to do the more of your legs that are on the ball, if it's just your ankles it's harder as the ball wants to move more.

using an exercise ball 2: kneel with your forearms on the exercise ball, roll it out, then roll it back. I'd roll it out to the point where I was only just able to bring it back. 15 reps x3

There were other exercises I did at the facility on gym equipment that I don't have at home that are harder to describe. I am sure I'm forgetting a couple other things, too; it's been a few years.

Another thing that helped a lot was switching to a standing desk at work. I stood at least half the day after I was able to make the change. I don't have one now (different office/different desk) but I make sure that I don't sit for hours at a time.

Male, 26, 5’9", 131lbs

PRs: Half Marathon: 1:17:53 (2021), Marathon: 2:47:57 (2021)

Next Races: USATF HM Champs, Boston 2022

Future Goals: Sub 1:20 HM, Sub 2:40 Marathon, Sub 17:30 5k

Reflection: Feeling kind of worn down and not super stellar in my workouts recently. I’m a little worried about my goal of Sub 2:40 for Boston. Aerobically and muscularly I’ve felt a little weak and I’m not sure if that is because I’m not that good of an athlete in colder weather or what. Wednesday workout was on the treadmill before work, Saturday in the early AM.

Monday

Rest

Tuesday

AM Run: 12 Miles - 7:14

Wednesday

AM Workout: 10 Miles - 7:02 = 3 up, 12x1(5:40, 5:40, 5:36, 5:36, 5:33, 5:33, 5:30, 5:30, 5:27, 5:27, 5:21, 5:21)/ 1 (7:30), down to 10

PM Run: 7 Miles - 7:47

Thursday

AM Run: 12 Miles - 7:06

PM Workout: 7 Miles - 7:43

Friday

PM Run: 6.1 Miles - 7:48

Saturday

AM Workout: 12 Miles = 3 Up (7:34), 6 Miles = 8 minutes (5:52,5:54) / 3 minutes (7:38), 6 minutes (5:50, 5:36) / 3 minutes, 4 minutes (5:42) / 3 minutes (7:50), 2 minutes (5:32) / 3 minutes (7:49), 1 minute (5:03) / 3 minutes (7:36), 3 Down (7:16)

PM Run: 6.2 Miles (7:47)

Sunday

AM Run: 18 Miles - 7:04 = 1st 9 in 65 minutes, last 9 in 63, no gels just Nuun.

Gotta update that goal in my template, sub 1:20 accomplished

Hi Everyone - long time no see!!!

I'm finally back to training regularly (even if its not running training) after hurting my knee last winter and spraining my ankle at the end of summer.

M: 1hr classic skiing + strength

T: 10k skate skiing race 36:42, went out way too hard and was toast ~3k in

W: 30min run + 30min hike + hill sprints + strength

Th: strength, unplanned off endurance

F: 1 hr classic skiing

S: 10.5k skate skiing race 37:15 + strength, paced this one better although I maybe started too far back in the field

S: 7mile run + hill sprints + strength

M: 2hr skiing (classic/skate) + strength

T: 10k skate skiing race 34:39 (same course as last Tuesday)

Excited with the last 10k race because I've raced our local Tuesday night course maybe a dozen times and this was my fastest time by over a minute!! I paced it better than the week before and also skied well technically (at least for me). Intention for the race was "Take a chill pill" and "Ski big". Mass start ski races can be hectic so "Take a chill pill" is to stay relaxed at the start and "Ski big" is both a technique cue and a mindset.

Loose plans are to keep skiing a ton, maybe race some ~10k stuff March/April and some 1miles June/July

GNR1 - New year to start that consistency back up

DrCrusher - Thanks for the advice! I've been doing clamshells and that kneeling stretch. Will add a resistance band to the clamshells though. I will have to try both of those exercise ball ones tonight. I don't have gym access so no worries there. I have been trying to sit with better posture and stand more at work, my boss happened to mention standing desks today so that might be nice. Appreciate it.

pewow - glad your keeping healthy and enjoying the snow sports. I'll be taking a my first steps with a snow shoe race next weekend. I'd love to try XC Skiing (& winter biathlon)