Road Racing & Training Thread: Week Ending 1/22/2023

Male, 29, 6’4”, 150 lbs
PRs: 4:54 mi, 16:56 5k, 28:01 8k, 1:18:00 HM, 2:43:41 M (2015 8k, 2018 mi/5k/HM, 2021 M)
Goal: Sub 2:40 Boston

Mn - 9.5 @ 8;05s
Tu - 9 @ 7:55s
Wd - 10 @ 7:10s
Th - 5 @ 8:00s with 4 strides
Fr - 8 @ 8:10s with 8x30s Hill reps
Sa - 4 @ 8:10s
Su - 8 @ 7:50s
Total - 54

General - Second week post sick induced off week, one intro workout in the hills. Am not really in the serious training mindset. I think I just need to rip the band-aid off and start putting in more serious miles and workouts and the mindset will come with it. 6 out of the last 7 weeks have been in the ~50s which is hardly even training.

M 29 5'9 175

Goals: sub 120 half, low 16 5k

Couple of unplanned days off. Hit my planned running miles though

M-bike 24, 1hr25min

T- off

W- 10.2 @834

Th- 11.2 hills @820

F- off

Sa- 9 @631

Su- 13.4 @754

Week: 44 🏃, 24🚴🏻

YTD: 147🏃, 193🚴🏻

Female, 48, 5'4", 109
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42

Recent best times: 5K in 21:08, 15K in 66:14, half-marathon in 1:34:05, Marathon in 3:24:40
20 miles running and 7 hours and 20 minutes of pool-running.

M: 90 minutes pool-running
T: 60 minutes pool-running.
W: 90 minutes pool-running.
Th: 90 minutes pool-running.
F: Streaming yoga and 6 miles very easy (9:37)
Sa: 10.5 miles very easy (9:23) plus drills and two hill strides; followed with upper body weights/core.
Su: 3.5 miles easy (9:36) plus drills and two strides, followed by 1:50 pool-running.

The first half of the week was recovery, with just social pool-running. I recovered really quickly from Houston - I suspect a lot of that is because my neurological issues were the limiter rather than my aerobic system or legs. I wasn't able to max myself out, and so I bounced back faster than I would otherwise have.

Starting on Friday morning I swapped neuro meds - I had been on the generic version of a drug called Sinemet - a blend of the drugs carbidopa and levodopa. I swapped to a drug called Rytary, which is also carbidopa and levodopa, just a higher dose and delivered as extended release (meaning it doesn't wear off as quickly).

I have only been on Rytary a few days, but it has felt amazing from the first time I took it. I'm pushing off with my calves and toes when I run again, and my legs feel ridiculously bouncy. I can mostly tell where/when my feet are relative to the ground again, whcih makes running a lot easier and more enjoyable.

So I'm really excited for what this means for me both generally and running-wise. We will see what this week brings.

Mediocre week. Solid workout Wednesday but botched my long run in some crappy conditions.

M - 8 @ 8:46
T - am) 9 @ 7:16, pm) 4 @ 8:00

W - am) 10.5 w/ 12x400 on/200 off. 5:28 average (77-78/43-44), pm) 2.5 @ 8:07

Th - am) 8 @ 7:46, pm) 5 @ 7:57
Fr - am) 8 @ 7:14, pm) 5 @ 8:04

Sa - 19.3 @ 6:37. Was supposed to be 8k @ 95-100%, 10k moderate, 8k @ 100-105% but didn’t go well. Felt fine warming up and first 8k @ 6:04 felt pretty good but then hit a lot of ice and started to struggle a bit during the 10k with some hamstring issues. Ended up calling it after hamstring really started to catch on the trying to pick up the pace on the last 8k and just ran home.

Su - 8 @ 7:40

Total - 88 miles

M38, 5’10”, low 160s

Road bests | 2023
5k 15:20 (2006) | .
10k - 31:15 (2008) | .
10M - 51:52 (2009) | .
Half - 1:09:01 (2009) | .
Full - 2:25:14 (2019) | .

Mo: 8 @ 7:23
Tu: 8 @ 6:04
We: 6 @ 7:16
Th: 8 @ 6:26, 1E + 4T + 3E*
Fr: 3 @ 7:00
Sa: 14 @ 5:54**
Su: 8 @ 8:13, stroller

Total: 55 miles

*4 tempo, splits 5:23, 5:22, 5:22, 5:21

**Got rolling on this “long” run: 6:21, 6:12, 6:11, 6:12, 6:02, 5:58, 5:46, 5:49, 5:33, 5:42, 5:45, 5:43, 5:33, 5:44

Should I run a marathon in 4 weeks? No. Will I? Probably not, but maybe…

Last weekend I did my longest run in terms of time duration in probably 5 or 6 years (3 hours 11 minutes). It was on a snow covered trail that was deep in spots. It was an out and back that was uphill steady 2-3% grade with 15-20 mph headwind on the way out. I did this to help a friend prep for an ultra marathon next month. My Garmin actually estimated my VO2 max dropped 6 points after that run hahahah. (I take no credence in that estimate, just thought it was funny).

Anyway, was super sore after that run. Running 3+ hours is hard enough without the snow.

So this week I di things a bit different.

Mon - Rest

Tues - Steady 35 min treadmill

Wed - 6 x 3.5 minutes easy interval method (wake legs up)

Thurs - 30 min lunch + 60 min evening treadmill (steady)

Fri - 6 x 3.5 min easy interval method

Sat - 2 hour long run with last 30 min moderate breezy (7:12 avg pace - moderate was 6:4x's)

Sun - 60 min sub 145 HR

Next week going to do a bunch steady running.

OR - I watched that movie that you recommended a few weeks ago on the 800m. It's actually on YouTube. Awesome movie. I was an 800m guy in high school and i KNEW i was doing it wrong!!!! If only I had her as my coach. Thanks for the recommendation.

Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48

M - 5.3 @ 8:19 with 8 strides
T - 1.4 up, 2 sets of (2 x 1000 with 1:00 rest, 4 x 200 with 200 jog), 1.0 down
W - 8.1 @ 8:19
Th - 5.0 @ 8:37 on the treadmill
F - 3.1 @ 8:03 with with 4 strides
Sa - 2.7 up, 4 strides, 1200 meters @ 5:00 (rabbiting), 6.3 @ 6:59 including a 4-mile tempo (6:33/6:26/6:28/6:16)
Su - 11.3 @ 8:08

Weekly Total: 50 miles
YTD Total: 143 miles

Tuesday workout splits: 3:44, 3:40, 40, 38, 38, 38, 3:38, 3:39, 36, 37, 36, 37.

Saturday recap: I was asked to rabbit the slower of two men's elite heats at the Hartshorne Memorial Masters Mile. The goal was to go through 6 laps at 5:00 pace. I don't have my splits but the runner behind me went 39.79 (through 209), 37.90, 37.18, 37.57, 37.73, 38.42. He went on to win the heat in 5:02 with 2nd place close behind in 5:03. I was definitely faster than 39 on the first lap because I went out pretty hard, and I was about a second behind pace after two laps (prompting a "let's go" from the athlete behind me), but after I settled in I was able churn out consistent 37s.

It was stressful to know that other people would be relying on me but it ended up being a lot of fun. From an effort standpoint it felt great. I thought that it would get hard around 800 meters but it never did. I just kept cruising. Plus I got paid $75 to do it, so I'm basically a pro runner now.

After my heat I had a front row seat to the women's elite race where I got to see the 55-59 American record (5:16, improving the previous mile record of 5:19). It was an amazing performance and so exciting to see in person.

Goal: Continue sub5 mile streak in 2023 (currently 12, 2022 was 4:51)
Next Race: 10km skate XC skiing Tuesday (hopefully)

Finally got some snow this week. It's winter again!

Took two extra days off this week. Had a cold + cranky back and knee

M: strength*
T: 30min run w 15x20sec/40sec stride/jog + Ext. drills** + strength
W: 60min bike + strength
Th: off
F: 30min run + Ext. drills + strength
S: off
S: 90min skate ski
Run Total - 60minutes (8 Badger miles***)

*Easy strength style - 2x(15 KB swings, 5x1 arm KB press, 10x TRX pike), 2x(spectrum lateral lunge, DB row)
**Extensive drills - 1x40m Fwd skip, Bk skip, L/R Shuffle, skip-skip-lunge, Bk reaching walk, L/R carioca, 2x30m Skip distance, bent leg bound, 2x20m A march, A skip, A double skip, A triple stick, A run, ankle dribble, calf dribble, knee dribble, dribble rise, dribble fall, 2-4 ~80m strides. Takes me ~20 minutes. Idea is to supplement my low volume running with lots of "thoughtful" foot contacts to prepare for future running.
*** Using 7:30 pace for easy math

RS: Solid week getting back into things. I'm sure you're not losing any fitness running 50mpw

JC - Nice job still getting the runs in despite unplanned days off

darkwave - Really happy to hear that the new meds are working better for you

HHW - Take care of that hammy. Hopefully just aggravated by the slippy surface

sub6 - Really nice high-end aerobic workouts this week

BHV - Smart to take this week a bit easier after the super hard LR

notarobot - Pacing sounds like a fun experience

Male, 26, 5’9", 130lbs
PRs: 5k 17:47 (2022), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: XC Nationals, Boston Marathon, Fall Ultra
Future Goals: Sub 2:40 Marathon, Sub 1:16 HM, Sub 17:30 5k, Sub 5:00 Mile
Mileage: 84
One workout and XC Race on Saturday. I did a small recap on my training log but overall I had fun and felt like I am continuing to enjoy and move forward with training. This felt like how I usually feel early on in a training block and I'm glad I was able to get the opportunity to travel and race.
Monday
AM Run: 3.63 Miles - 8:15 (30 minutes easy easy)
Tuesday
PM Run: 12 Miles - 7:07
Wednesday
AM Run: 6 Miles - 7:38
PM Workout: 9.1 Miles = 3 Up - 7:29 , 10 x 1 (5:45, 5:41, 5:45, 5:40, 5:42, 5:41, 5:43, 5:48, 5:29, 5:49) /1, 3 Down - 7:31
Thursday
Am Run: 6 Miles - 6 Miles - 8:00
PM Run: 10 Miles - 7:26
Friday
AM Run: 8 Miles - 7:51
Saturday
Race - XC National 10k Open = 2 Up - 8:08, 10km Race = 38:27 , 3 Miles Down - 8:15
Sunday
Am Long Run: 18 Miles - 7:23

M - 30
Recent Races: 15:54 5k (Oct)

Next Race: 5k Feb 4

Goal: Sub 15:30 road 5k (date TBD), fast mile(s) in spring and summer

My highest week since February in terms of total volume and right about my highest in terms of workout/quality volume. First time doubling workouts twice in one week, took the AMs on those days rather easy. Hopefully the volume stacking pays off...

M: off

T: 45' easy

Wam: 5x1/2 mile on/off, 240/320, 240/319, 243/320, 236/316, 246/310 (5m in 2955)

Wpm: 4x6' (1' standing rec) mile splits: 532, 527, 531, 534

R: 40' easy AM, 30' easy PM

Fam: 5-4-3-2-1 fartlek equal rec, covered 4.85 in 30m (611 pace)

Fpm: 16x400 (30" standing rec) avg 76

S: 55' easy

S: 10x200m hill (jog back) @5k-3k effort, averaged 39 on 5% grade. Planned on 2 sets but was exhausted from poor sleep.

Male, 38, 145

Goals: Run a fast half marathon.

M: 4.5 recovery @ 7:52.
T: 10 easy @ 6:32.
W: 1 up, 6 mile tempo in 31:56 (5:19), 1 down.
T: 12 easy @ 7:25.
F: 4.5 recovery @ 7:37. Tired.
S: 10 easy + fast strides @7:28 pace.
S: 15 @ 6:09 pace - last 5 miles in 5:21, 5:22, 5:20, 5:19, 5:10. Felt good.

Total: 64

An okay week, not really satisfied with the quality efforts though and I need to start getting a little more volume in on easy/normal days.

M - 8.5 with 4,3,3x200. Basically just long strides off shorter recoveries.

32.2, 32.1, 31.1, 31.7 off 45s

30.0, 30.3, 30.0 off 60s

29.6, 29.1, 29.5 off 75s

T - 9 with 3x2k, 1x1600. All at 4:55-5:00 pace.

W - 6.5 easy

T - 8.5 with 5x1k, 2x300, 2x150 off 90 seconds with a longer rest to change shoes before 300s. Pouring rain and 38 degrees but went for it anyway and paid for it. 1ks went downhill fast and the speed reps were not good.

3:00, 3:00, 3:02, 3:04, 3:06, 45.4, 44.1, 20.5, 20.5.

F - 5 easy

S - 14 with 10k uptempo in the middle. Relatively hilly uptempo stretch but averaged 5:30 feeling pretty controlled.

S - 8 easy