Road Racing and Training Thread - Week Ending 4/24/2022

Mixed week for me. Volume was fine, Monday faster workout and todays faster workout went well but botched my LR workout on Thursday. Given I am training for a marathon would rather have it the other way around.

M - 12 @ 6:25 with 14x400 on/200 off. 200s averaged 44 and 400s were 78/79/77/77/77/76/76/75/76/76/74/73/74/72.

T - 10 @ 8:05
W - 10 @ 7:09

Th - 20 @ 6:25. Goal was 22-24 as 10 up with 2x8k with 1k surges between the two and after the second. Was way too ast on the 10 (6:30ish) up, too fast on the first 8k (5:50) and just ran steady to 20. Stomach problems, warmer weather and just generally not feeling great. Lost 9 pounds on the run.

Fr - 10 @ 7:55
Sa - 11 @ 7:01

Su - 10 @ 6:22 with Portuguese surge. 8k up + 5k @ M (18:23) + 3k Surging off M and trying to get progressively faster. Hit 3:17/3:10/3:05. Felt smooth. 5kish effort towards the end.

Total - 83

Male, 32, 6'1", 166
Quality week for me. No racing, but I'm stringing together good workouts. I'll be running a road 10K this Saturday, and then a track 5K the Friday after that (5/6). Hoping to run under 35:00 for this 10K and hopefully under 16:20 in the 5K.
mon - 6.5 easy
tues - 8 easy + strides
weds - 4x1600 on the track. 5:25, 5:22, 5:20, 5:18 w/ 2:30 walking/standing rest. Felt pretty strong and happy to execute well with getting faster each rep.
thurs - 6.5 easy
fri - 4x4x400. 1:00 walk/stand rest between reps, 3:00 between sets. All but 3 or 4 were 75.X or under which was what I wanted (goal for the workout was to be 5:05 pace or under throughout). It's been good to get in some work at sub-16 pace so that I don't get so shocked going out in low 5's in a 5K.
sat - 11 easy. Mini LR for the week since I've done 3 track sessions in the last 7 days.
sun - off
total - 48
YTD - 800. Kind of surprised I've averaged 50 mpw in 2022. Feels like I've been doing a lot of weeks in the 40s lately, but I do feel like I'm getting in good shape and this is the most consistent I've been in a very long time!

M62, 5'11", 175 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:26

RACE CALENDAR
May 7: Half Marathon
May 29: Marathon

APRIL 18-24, 2022
M -- Off
Tu-- Off
W -- 23.6 miles @ 8:48 avg (9:22 > 8:11)
Th-- Off
Fr -- 5.0 miles @ 8:28 avg (9:02 out, 7:53 back)
Sa-- Off
Su-- 4.0 miles (10:23, 9:51, 9:16, 8:35)
TOTAL: 32.6 MILES

Lifetime longest training run on Wednesday -- construction detour extended my 23-mile loop. Good news is that I felt fine -- could have kept going and been sub-4 for 26.2.

Goal, though, is 3:45. Dream is 3:30. Five weeks to go. HM is in 13 days.

Catching up on last week's thread, wow, astounding performances, and inspiring writing, too. Two-minute PRs at Boston!

Run well.

M38, 5’10”, low 160s

Upcoming
10k - 5/15

Road bests | 2022
5k - 15:20 (2006) | 16:14 (CB split)
10k - 31:15 (2008) | 32:51 (CB split)
10M - 51:52 (2009) | 53:41 (C Blossom)
Half - 1:09:01 (2009) | 1:12:07 (RnR DC)
Full - 2:25:14 (2019) | ∅

Mo: 8 @ 8:02
Tu: 8 @ 6:55
We: 5 @ 6:33
Th: 8 @ 6:58
Fr: 8 @ 6:55
Sa: 8 @ 7:21
Su: 5 @ 7:29

Total: 50 miles

Not feeling particularly motivated to push myself this week.

Any advice on jogging strollers? We’re getting close to the 6 months mark.

Noticed I claimed to be 36 the last few weeks. Now I’m 38. Can’t keep track of these things…

We have a Thule urban glide. It's ok. We actually ended up using it for everything although it is kind of heavy.

Jogging with a stroller sucks. My 2 cents is use running as escape time. Once the little one becomes capable or trying to kill itself by jumping off high objects and talking back with a limited vocabulary you'll want it.

M53, 5’6”, 125

M: off (snow)

T: 6.75 at 6.35.5 overall…full progression…7:14, 7:01, 6:44, 6:32, 6:25.5, 6:10.2, 4:23.1…felt good

W: 9.25 at 6:57 overall…hilly west side

T: off

F: 11.13 at 6:53 overall…in the hills…warm/sunny…6:51, 6:50, 6:46, 6:40.9, 6:41.8, 6:26.4, :53.3 to finish

Sat.: off

Sun.: 11.25 at 6:43 overall…around town…7:21, 7:06, 6:59, 6:47, 6:41, 6:36, 6:33, 6:32, 6:27.7, 6:38.3, 6:19.0, 1:34.8...felt good

38 miles

Glad that right knee issue was just a shoe scare. Lesson learned (again): shoes matter…

Will look to build some turnover and top-end speed in an effort to eventually become more efficient and at-ease at MP.

Male, 28, 6'2", 196
PRs: 800m: 1:56 (2011), mile: 4:21 (2011), 3k: 8:49 (2012), 5k: 16:45 (XC, 2013)
Short term goals: Lose weight, strengthen the joints, avoid injury, build up mileage, have fun
Long term goals: sub-3:00 marathon
Upcoming races: Wells 2 Kennebunk Beach 10 miler (5/22), Luv 2 Run Portland 5k
(6/12), On The Run Half Marathon (9/24)

Week of 4/18/22 – 4/24/22
Monday: 3.4 (8:49) + lift
Tuesday: 7.1 total, first workout (!): 2 up, 3 x T mile w/ 60 sec rest (6:51, 6:45, 6:39), 2 down
Wednesday: XT on rower, easy lift
Thursday: Off
Friday: 8.96 total, workout: 2.37 up, 6 x T K w/ 60 sec rest (3:59, 3:48, 3:50, 3:50, 3:49, 3:52), 2.33 down
Saturday: 3.15 (8:29)
Sunday: 10.78 (7:45)
Weekly mileage: 33.39 miles

A bump up in both volume and intensity this week—a lot of fun, and also my body is dead. That first threshold workout felt really easy. I based the paces off of a time trial 5k I did a couple weeks ago and then using the Jack Daniels pace calculator to determine my threshold pace. After the workout, I was thinking I’m probably in better shape than I thought. Then the next morning I felt like I had been hit by a car, so I’ll probably stick in that ballpark until my body adjusts. I pushed harder in the threshold K workout than I probably should have too. Consequently, I absolutely fell apart in the Sunday LR.

Things to take into the next week with me: do everything I need to in order to properly recover and don’t push the workouts too hard. I’m not going to be upping the volume or intensity for a while, so my body will have time to adjust as long as I make sure I don’t get hurt.

Have a good week everyone!

Allen - BIG congrats on the LLTR. I have done a 23 in training, but it has been a long while since I got close to that, as those long ones are very beneficial. Have been thinking about breaking that on a good weather day sometime this spring or sometime in the fall prior to race day…

My theory, generally, is that my traditional 23-miler should be a depletion run -- get low on glycogen and train the energy systems to utilize fat. That feels successful when I hit the wall, and barely survive the final miles.

So, sorta mixed feelings about my latest effort. Didn't really hit the wall; final mile was the fastest. Which is encouraging in a different way, of course.

To be honest, I wasn't looking forward to a death march, so I cheated and ate a slice of bread with jam beforehand. And had a cup of coffee with cream. No liquids or fuel during the run (40°F).

Chuckled at your report of "snow" then "warm" a couple days later. Ahh, spring weather, eh? Impressive progression runs as usual. Like you, though, I'm feeling a need for speed, and hope to so some 5K-pace repeats later this week. Also need to test new racing shoes before the HM. Not super shoes, unfortunately. ($$$)

FYI, here's this week's "son of allen" training (this will be his first marathon):

M34, 5'11", 170 lbs

M - off
Tu - off
W - 9 mi (8:40/mi)
Th - 6 mi (7:20/mi)
F - off
Sa - 16.5 mi (8:45/mi)
Su - 5 mi (8:30/mi)
Total: 36.5 mi

Allen - Bless you and your son. Best of success in the race. Regarding faster stuff…was reminded on another thread here that he (or she) who has more top-end speed will be exerting less energy at MP pace. And since the cat is pretty much out of the bag now, I will note that I have registered for a very local very hilly 5k…coming in two weeks. That second mile is just plain nasty. Won the race three or four years ago…

Allen - Thought I should also note that I was pretty impressed with this morning’s run. It was warm again, especially later in the run, and yet I felt pretty darn good. Was planning for 10+ (not 11+), but made an unexpected turn at about 9.5, which sent me up a steep hill and knocked me back to 6:38 for that split. Did not like that and thus kept going, splitting 6:19 for 11, which did not feel that fast…

Male, 27, 5’8”, 135 lbs

PRs: 17:11 5k (2015), 28:31 8k XC (2015), 36:11 10k (2018), 59:23 10M (2018), 1:18:47 HM (2021)

Spring Race Schedule:

4/2: Run the Bluegrass Half Marathon (Lexington, KY) – 1:22:20 (2nd OA)

4/30: Capital City Half Marathon (Columbus, OH)

Decent week for me. Mostly taking things easy before next Saturday’s half. Bailed on a planned tempo this morning as we got our first taste of summer this weekend and I was working way too hard in the heat. 6 days out from the race so didn’t want to push anything. Forecast for next weekend should have me racing in the high 40’s/low 50’s so not concerned about it. All systems go for a PR attempt next Saturday.

M: 10 EZ

T: 10 EZ

W: 10 EZ

Th: 8 total, 2 up, 4 x .5 mile w/ 2 minute rest, 2 down. Averaged 5:46 pace. Controlled effort.

F: 10 EZ

Sa: 8 EZ

Su: 10 total, with 2 miles at 6:17 pace before pulling the plug as discussed above. Started my run later than I should have given the heat, was in the mid-70’s and sunny. I have no heat adaptation at this point in the year so was not handling it well.

Total: 66 miles

Male, 32, 5’8”, 150 lbs.
PRs: 2:14, 4:51, 17:17, 36:17, 1:19:48

Upcoming races: Rochester Mile on 5/21, road mile on 5/27, 800s in June/July

M - 5.4 @ 8:10 with 8 strides
T - 6.5 @ 8:21
W - 2.2 up, 8 x 200 (37, 38, 35, 36, 36, 36, 36, 36) + 6 x 400 (72, 74, 73, 72, 74, 70) with equal distance jog, 2.2 down, push-ups
Th - 4.3 @ 8:39 / 4.3 @ 8:00
F - 4.3 @ 8:18, drills, 4 strides, 8 x 40 m hill sprints
Sa - 2.2 up, 12 x 200 (37, 36, 36, 36, 36, 37, 35, 36, 37, 34, 36, 32) with 200 jog, 2.2 down, plyos, single-leg squats
Su - 10.3 @ 7:24 with 8 strides, pull-ups

Weekly Total: 52 miles
YTD Total: 806 miles

This week's hill sprints were all between 6.25 and 6.61, which is a significant improvement from last week (6.34-6.83). I won't read too much into that since it's just two workouts, but I'm encouraged. This week I will probably start doing my sprints on the track in spikes and do an all-out 60 every week so that I can see how my top speed is progressing.

For those who are curious, I'm timing my sprints with a tiny Sportcount stopwatch. It goes on your index finger and you can press the lap button with your thumb. It's handy for this kind of work because I can hit the button in a three-point stance to start and then hit it again at the finish without having to move my right hand to my left wrist as I would with a wrist GPS watch.

Male, 28, 6’4”, 151 lbs
PRs: 4:54 Mile, 16:56 5k
Races - 4/30 road 5k, 5/19 gravel 5k, 5/21 sprint tri?, 5/29 Open Water 1mi swim

Mn - 6.5 @ 6:40s
Tu - 2x2400 1600 + WU/WD = 10.75
Wd - 8 @ 7:40s
Th - AM: 3050yd swim, PM: 5k in 17:55 + WU/WD = 9.75
Fr - 4 @ 7:45s
Sa - 5 @ 8:40s
Su - 13 @ 7:15s

Total Run - 57 mi
Swim - 3050 yd, only one this week because of holiday pool closure.

Tu - 8:40 8:34 5:45 with 60s recovery between
Th - First of my thursday monthly races (till October). My 18th race on the course. Was a good gut check to see where I am at. I typically consider the course 20 seconds slow for me, placed 4th about 25s behind second and 3 minutes behind first
General - Still low mileage, between weather (Mn - 39F and raining) and travel(/not being home) Fr-Sa-Su I didn't push through the excuses to get the miles in. Back to two swims next week

It was a successful return to training week, and all systems are looking good for a redemption BQ attempt May 21 in Martha's Vineyard.

M 33, 5'10" 160
PR: 2:56:53 (Bay State '19)

M: 6M @ 7:23 on Bridle (It was rough having to watch Boston from afar, but I did finally test negative, and felt good on the run)
TU: 6.1M @ 7:20 on Central Park roads (second straight day of going faster on regular runs, so made a mental note to rein that in a bit)
W: 6.8 @ 7:41 including 8x 2' on, 1' off on outer res, surface is pretty bumpy/slow but I think "ons" were 6:10ish on average but as fast as 5:50, offs at 8-8:40 pace, HR was 140-150 which was encouraging as far as bouncing back from COVID, workout intentionally pretty light
TH: 6R @ 8:05 on Bridle
FR: 6M @ 7:49 on Bridle
SAT: ~18.3 or 4 @ ~7:10ish ft Bridle, West Side highway and Park outer loop. Subtle 3 mile pickup after re-entering park at 20:26. I estimate distance because my GPS dropped at a point with the wind at my back on the water and gave me some 9 minute miles. I would say those were at least 7 min pace as I ran 7:20 into the wind, and I was literally putting distance on some bikers. I felt good and this one was fast from the jump. I did definitely get dehydrated by the end ~ it was 60 degrees and humid/sunny.
SUN: 6.3R @ 7:49 on Bridle.

Overall: Over 55 miles. Not the hilliest routes, but new marathon course is mostly flat. Encouraged by how I felt, and taking a planned day off tomorrow. Gonna go a little lighter on the tape with a 20-miler this week (3 weeks away) than maybe 14 and 9 to close it out. But sticking to 1 workout (outside of long run) in these weeks to be conservative. Something tempoish on Wednesday.

Great to see! So disappointing to miss Boston, but here's hoping it all works out for the best. Looking at past years' results, it's hard to predict whether you'll have much company at your pace.

Good luck with your training and taper. Hope the weather cooperates. My marathon is a week later -- temps have been in the 80s in recent years, so start time is now ungodly 6:30 a.m.

Male, 26, 5’9", 130lbs
PRs: Half Marathon: 1:17:53 (2021), Marathon: 2:45:23 (2021)
Next Races: TBD
Future Goals: Sub 1:16 HM, Sub 2:40 Marathon, Sub 17:30 5k

Light jogs and about 11 miles total this week with lots of cross training. Doing whatever I wanted this last week since I had the freedom to do different things that took a back seat during training. Back on to a routine and average build up this week. Following the guidance of my coach and just enjoying the ride.

Thanks, Allen, Yeah they claim they will have pacers and I feel like a 3-hr pacer is one of the first they could go for. But, not banking on it and ready to solo if necessary. Much as a disaster as my first marathon (started an hour late) was I did solo it and didn't even run so bad performance-wise with no pacing help ~ 3:05 in trainers with a 6:05 first mile (combo of adrenaline/frustration), 1:27 first half. In much better shape with much better preparation now, though I am older of course. My second marathon I ran most of the final 12 miles alone ~ definitely mentally taxing compared to the first half.

Good luck on your marathon and with the weather as well. Mine's by the water obviously, it shouldn't be too hot I hope but it could be in the 60s certainly so will have to prep accordingly. 6:30 is rough!

AverageForFun, I'm posting your thread question from the general forum here since we have two members who live in the greater DC area.

I have a friend from high school who trains with "Dojo of Pain"