Road Racing & Training Thread: Week Ending 3/12/2023

Male, 29, 6’4”, 150.5 lbs
Races: 5k 3/18, HM 3/26, M 4/17
Goals: Boston tbd

Mn - AM: 3050yd swim, PM: 10 @ 7:40 + 4 Strides
Tu - 10k T in 37:14 + WU/WD = 11.25
Wd - 10 @ 7:55s
Th - 10 @ 8:20s
Fr - 10.25 @ 7:55s with 12x30s Hill Reps
Sa - 13.5 @ 7:40s
Su - 4mi T @ 6:07s, 1mi T @6:00 +WU/WD = 8, ~30min later 7 @ 7:55s with wife

Total - 80

Tu - Helped pace a TT with the track club, goal was 6min pace, went through 5k right on pace then ran a 96 to help a clubmate who fell off, ran 3-4 laps with him in ~93 then sped up to catch the others still going 90s, caught up and ran with them till the last lap then ran a ~74 for a hard kick since I was feeling comfortable. Happy with this since I've done mostly road workouts and they are slower and feel harder. Wicked wind during this as well

Su - Wanted 2x4mi tempo but bailed mid second rep, effort too high for Tempo in the last mile of the first rep, wanted to give the second rep a try but ended up bailing while still running a decent pace since I could tell the end was coming. Still a solid 5 miles of tempo. Probably didnt eat enough yesterday during a busy day and not enough this morning.

Female, 48, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Recent best times: 5K in 21:08, half-marathon in 1:33:20, Marathon in 3:24:40

53 miles running, 1000 yards swimming and 3 hours pool-running.
M: 90 minutes pool-running.
T: Upper body weights/core and 8 miles easy (9:24) plus drills (no strides).
W: Streaming yoga and 10 miles easy (9:19) plus drills and hill sprints.
Th: 90 minutes pool-running and upper body weights/core.
F: 10 miles, including a short track workout of 3200, 1600 in 14:04 (7:07/6:57) and 6:44 with 5:15 jog in between. Followed with leg strengthwork and 500 yards recovery swimming.
Sa: Streaming yoga and 10 miles easy (8:54), plus drills and strides.
Su: 14 miles progressive, split as first 5 miles averaging 9:07 pace, next 4 miles averaging 7:49 pace, next 5 miles averaging 7:27 pace, plus a mile cooldown. Followed with injury prevention work and 500 yards recovery swimming.

Sub-6:00 - question for you. If I were to run in the Arboretum, where is the best place to park? I've been visiting my parents on Saturdays, and since they live near Annapolis and I live in Arlington, I'm thinking I might start doing some of my Saturday morning runs in the Arboretum, since it's basically on my way there.

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) | .

Upcoming
3/18 - Half
4/2 - 10 mile
10/8 - 10 mile
10/29 - 50k

Mo: 12 @ 5:55, 9 tempo*
Tu: 8 @ 7:25
We: 12 @ 5:56, Arboretum hills**
Th: 8 @ 7:45
Fr: 13 @ 6:36, 10 x 1k T***
Sa: 9 @ 6:49
Su: 10 @ 6:18, 3-2-1****

Total: 72 miles

*9 @ 5:29, splits 5:35, 5:32, 5:35, 5:34, 5:27, 5:27, 5:26, 5:24, 5:24. Felt good, could have kept going, but didn’t want to push it.

**About 1100’ total ascent/descent. Getting ready for the steep 190’ hill next Saturday. Splits: 6:58, 6:06, 6:15, 5:37, 5:57, 5:30, 6:17, 5:32, 5:46, 5:40, 5:52, 5:44.

***10 x 1000m @ 3:20, 200m jog, reps: 3:18, 3:19, 3:20, 3:22, 3:21, 3:21, 3:21, 3:20, 3:19, 3:20. Planned to do more, but GI trouble. Not too windy, some flooding on the track, but not muddy.

****3-2-1 on bike trail in 15:54 (5:22, 5:18, 5:15), 3’ jog, 10:27 (5:11, 5:16), 2’ jog, 5:05. (Same time last year I ran this in 15:57, 10:38, 5:16.)

Kind of an oddball week for me with four medium-hard efforts. (Wednesday’s hills may have been hardest.) Probably not sustainable, but steered clear of the red zone, and I’ve been able to recover quickly.

Registered for a couple local fall races, including MCM 50k. (Should be fun?)

Usually there are spots near the R St entrance, next to the visitor’s center and Arbor House, which have restrooms and water.

If those are full, I would usually park in the picnic area south of the old Capitol columns.

The next few weekends might get tricky with cherry blossom crowds, especially on a nice day. (Once or twice I’ve had to park in the neighborhood when it’s been real busy.)

And the foot path up Mt Hamilton, the bigger hill, has been open, which isn’t always the case this time of year due to eagle nesting.

Male, 33
PRs: 2:14, 4:51, 16:46, 36:17, 1:19:48
Upcoming race: 10k on 4/2

M - 5.4 @ 8:28 with 8 strides
T - 1.4 up, 800 in 2:57, 8 x 200 (37, 38, 36, 36, 36, 36, 33, 30) with 200 jog, 4.3 down
W - 4.3 @ 8:30
Th - 4.8 @ 8:08
F - Off
Sa - 4.0 @ 8:33
Su - 2.0 up, 4 strides, 3000 race, 2.0 down, 4 strides + drills, 200 race, 4x200 relay leg

Weekly Total: 33 miles
YTD Total: 407 miles

Indoor meet recap:

3000: 9:57.76, 5th place out of 7 in the fastest heat. The game plan was to start running 40-second laps and stay as relaxed as possible through 2000. I ended up in the back of the pack (7th) and went through 400 in 78.X. At that point I got a little psyched out thinking about how hard I was working and how long I had to go, but by 800 I felt better. I ran behind 6th place until he fell off pace around 1000. From then on I was by myself. I stayed a second or two ahead of 10:00 pace all the way to the bell (passing one more person along the way) and then kicked to make sure I made it through under 10:00.

200: 28.68 in lane 5 with a three point start. The only goal for this race was to break 29 (after running 29.X in each of my previous three 200s). It feels good to finally get that monkey off my back.

4x200: I ran the second leg. I think we ran 2:01. I don't know what my split was. As usual the relay was lots of fun.

That's two PRs in one day. The 3000 PR was a freebie since I've never raced that distance before, but it was faster than my 5k PR pace so I'm counting it. Next up is a hilly 10k. I am definitely not properly prepared for a race that long, but the race shirt is really cool so I signed up anyway.

Male, 30, 6’0", 125bs
PRs: 3K: 8:33 (2023) 5K: 14:37(2023) 5M: 24:28 (2022), Half Marathon: 69:22 (2022), Marathon: 2:23:58 (2022)
Next Races: Project 13.1, Boston Marathon
Goals: Sub 67 at Project 13.1, Sub 2:22 at Boston

Monday: Off
Tuesday: PM: 12.11 miles @ 7:20 avg
Wednesday: AM: 4.44 @ 7:26 avg l PM: 3.11 w/u, 12x 1 min on/1 off, 3.12 c/d
Thursday: Lunch: 6.17 @ 6:52 avg l PM: 12.13 @ 7:10 avg
Friday: Lunch: 10.21 avg @ 7:26 avg
Saturday: AM: 10.02 @ 7:15 avg l PM: 6.60 @ 7:24 avg
Sunday: 18.12 @ 6:26 avg, 3.44 w/u, 3x 2 miles @ hmp effort w/ 4 minute jog recovery, cooldown to 18

Total: 90.47 miles

Comments:

Wednesday: 12x1' on 1' off
Splits: 4:59 (6:14), 4:57 (6:23), 4:46 (6:33), 4:57 (6:35), 4:36 (6:47), 5:00 (6:45), 4:45 (6:43), 4:52 (6:28), 4:38 (6:35), 4:43 (6:24), 4:49 (6:30), 4:43 (5:54)

Hit this one after a long work day. Ended up running much better than I expected. Paces felt incredibly easy despite having some strong winds and whipping around turns on my chaotic workout loop outside of the brewery I hold run club at. We decided to keep it fairly easy for the Wednesday workout with the intention of hitting something harder during the weekend.

Sunday: 3.44 up, 3x 2miles @ HMP effort w/ 4 minute easy jog recovery, cooldown to 18
Splits: Set 1: 5:09, 5:06 l Set 2: 5:00, 5:00 l Set 3: 5:02, 5:02

That time change really messed me up today. Was wondering why I was so sleepy. The first set featured a little bit of rolling hills sections and a curvy path that made it tough to get rhythm. The effects of the last couple weeks of mileage and races really started to become apparent during this workout. My legs just didn't have that pop they've had in prior weeks. Either that or just the first section wasn't ideal for this pace. It snowed this morning but thankfully it didn't stick to the ground. There was light snowfall during the workout and light sections of wind but aerobically I felt pretty solid. I decided to just hit the second session in what I thought would be conservatively. If that meant 5:10 so be it. I didn't want to blow up in this workout. I didn't look at my watch for a lot of the early first mile and was surprised to see 5:00. This felt significantly easier and I hit a nice loop that allowed for uninterrupted running. Another 5:00 followed that. I ended up taking the route back in reverse and once again this felt a little tougher. Was hoping to hit 5:00 again but went through in 5:02. That final mile had turns again and finished up on a tough uphill for the final 20 seconds stopping me from finishing it up in sub 5:00. I'm super pumped about this one. I think this really was a test of my ability to stay strong under pressure. I just remembered that I shouldn't be feeling fresh with this much mileage in me. Less than two weeks until project 13.1

Calf was back to normal this week which was nice. Kept the first few days chill to make sure everything was fine then worked some quality in. Still not really satisfied with any of the quality efforts though.

M - 9 easy

T - 8 easy

W - 10 with 3x 2 mile off 90 seconds.

10:45, 10:50, 10:43

T - 7.5 easy

F - 8 easy

S - off

S - 14 with 10, 7:30, 5, 2:30, 1:30, 1:00 on, 2 off. Fartlek covered a bit over 6 miles and averaged somewhere in the low 5:30 range.

M24, 5'10" 140
PRs: 15:155k, 31:1510k, 1:10:25Half Marathon, 2:31:43Marathon

Upcoming Races: Project 13.1 (Goal = 69:00 or faster), Boston Marathon 2023 (Sub 2:30)

M: 10.5 miles easy
T: 8 miles easy
W: Workout - 2 easy - 10 X mile with 200 jog (5:21, 5:31, 5:30, 5:30, 5:30, 5:28, 5:29, 5:30, 5:22, 5:18) - 2 easy
Th: 8 miles easy
F: 11 miles easy
S: 7 miles easy
S: 16 mile LR

76 miles total

Thoughts: Only one workout this week with a slight increase in the overall weekly mileage compared to the week prior. 10 x Mile went really well and am happy with how consistent I was clicking off the reps. This time last year I did the same workout but with 400 jog and averaged slower per rep (~5:38 per rep). Looking forward to the next two weeks, probably looking at two more heavier workouts before Project 13.1 on March 25th.

First week of coaching track in the books. Have a fairly long commute to get their (~35min bike each way). Also got ~10 inches of snow over weekend.

M: 30min run (big surge to catch top group then drifted back through packs + 70min bike + strength

T: 30min run (super easy) + 70min bike + strength

W: Drills + accels + 70min bike + strength

Th: 25min run ( super easy) + strength

F: 65min skate ski

S: 80min snow shoe + 1hr:55min skate ski

S: 65min skate ski

Run Total - 85min (11 badger miles)

M63, 5'11", 188 lbs
Age 23: 16:05, 2:40:30
Age 43: 17:10, 2:56:03
Age 58: 18:58, 3:07:23
May 2022, age 62: 3:44:06

MARCH 6-12
M-- 20 mins bike trainer
Tu - 4.0 miles (9:39, 9:28, 9:25, 9:02)
W-- 20 mins bike trainer
Th- 4.0 miles (10:01, 9:51, 9:35, 8:49)
F -- 20 mins bike trainer
Sa- 4.0 miles (10:06, 9:47, 9:06, 8:29)
Su- 20 mins bike trainer

A little bit of something is better than a whole lot of nothing!

Run well.

Male, 26, 5’9", 131lbs
PRs: 5k 17:47 (2022), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:45:27 (2022)
Next Races: Boston Marathon, Fall TBD
Future Goals: Sub 2:45 Marathon, Sub 1:17 HM, Sub 17:30 5k, Sub 5:00 Mile
Mileage: 95

More running, really enjoyed working out with a local DC group for the first time on Saturday. Makes me want to join their training group. Saturday was 3/3/3 ~ Steady/MP/Hard. I wasn't able to keep up with the hard and died out, backed it to MP.
Monday - Rest
Tuesday -PM Run: 12 Miles - 7:53
Wednesday - AM Run : 6 Miles - 7:45, PM Workout: 9.6 Miles = 3 Up (7:40) 12 x 1' on (5:43, 5:49, 5:45, 5:37, 5:31, 5:45, 5:47, 5:45, 5:46, 5:46, 5:37, 5:29)/off, 3 Down (7:33-25)
Thursday - Am Run: 6 Miles - 7:54, PM Run: 12 Miles - 7:30
Friday - AM Run: 10 Miles - 7:59
Saturday - AM Run: 16.5 Miles - 6:50 = Up --> 3 (6:58, 7:02, 7:03)/3 (6:19, 6:09, 6:11)/3 (5:42, 5:52, 6:13) --> Down, PM Run: 6 Miles - 8:02
Sunday - AM Run: 16 Miles - 7:18

Male, 23, 6', I don't own a scale

Started running in late 2019; PRs: 6:11 mile (2022), 21:37 5k (2022), 1:14:45 (hilly/windy) 15k (2023)

Goals: ditch the GPS watch, focus on consistency, volume, & aerobic work, see what happens in a few months.

M - 4

T - 5

W - 4 (wanted farther, got out the door late)

Th - 6 + 4 strides

F - 4

Sa - 3.5 (w/ ez long strides)

Sun - 8

Had a good late fall/early winter, averaged ~40-50 mpw (7-8 hours), but went a bit too hard in early February, combo of factors led to a 2-3 week fall-off in consistent training. Kept things light just to ease back into the mileage. Felt good all week, will bump back up to mid-40s this week, maybe a tempo if I feel good. Been working 2 part-time jobs 6 days a week and doing my best to fit my training in around that. Starting at a 9-5 this coming week, excited to see if I can get more sleep and start fitting more doubles in. I'm an untalented-but-durable type, respond best to mileage and almost never get injured. Gonna see what happens when I channel my inner Shorter.

Sa -- didn't have much time (had my last retail shift in the AM), so I just jogged to the dirt track near my house, did a few light "200 faster/200 jog" reps just to spin the wheels, jogged home

M 34, 5'10/155
Next Race: HM Sunday (Goal: Sub 1:23), then Full in April 23

M: 6.6R @ 8:13
TU: 6.5M @ 8:08
W: 8.9 ft. 4x1.25miles @ Threshold. Did this on Upper Res Loop, so it was windy and the surface was a little soft. Splits were: 7:37, 7:33, 7:41, 7:45. I do think wind impacted the last two a bit more as the part of the loop I did excluded any tailwind.
TH: 8R @ 9:04 (pacing wife in workout)
F: 6.5M @ 7:40
SA: 6.8M @8:17 (ran first 2+ with wife at 9:30 pace)
SU: 16.5 ft. 4.8 Threshold in the Park. Added Harlem Hills to get this closer to 5 miles. Overall pace was 6:28. 2-mile splits: 12:51, 13:08 (hilly), 5:04 (6:20 pace).

Total: 59.8 miles.

Didn't sleep great this week, but otherwise no complaints and I feel ready to go for this half. Course is pretty flat and I will try to start at 6:15-6:25 pace and maintain before picking it up the last few miles.

M38 6’1” 165

PB / 2023:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:30 / NT
10k 31:30 / NT
Half 1:08 / NT
Full 2:32 / NT

Upcoming Races:
TBD…

M: cycling, 20M (1:05)
T: cycling, 35M (1:40)
W: easy, 8M
R: easy, 10M
F: cycling, 35M (1:45)
S: off, --
S: off, --
03/12 Total 18 (2d) / cycling 90 (3d)

03/05 Total 45 (5d) / cycling 30 (1d)
02/27 Total 38 (5d) / cycling 74 (2d)

Not much for training here. Busy week mixed with lower back discomfort still hanging around, but did redirect focus on strength/core/stretching (feeling a little better too). One day at a time…

RunnerSam Nice training week. Solid mileage. Don’t sweat cutting workouts short (5M of tempo is still money in the bank). Keep it up!
darkwave Solid recovery week. Keep stacking it up!
Sub 6:00 Ton of quality, impressive! Looking forward to seeing your upcoming race results. LFG!
notarobot Good job staying strong in that 3k.
beersandmiles Nice workouts. Your HM PR is definitely in jeopardy next weekend. Project 13.1 … you are go for launch!
statfanatic Patience is virtue. I’m in the same boat with by lower back issues. Keep chopping away, one swing at a time.
WinorLose#WhyD3 Smart move staying within yourself and not forcing it. Always better to toe the line slightly undertrained than overtrained. Looking forward to your results as well. Keep it rolling!
pewow Nice volume this week alongside coaching. 10” is unfathomable (well, at least for us southerners whose cities shut down during sub-30 degree temps, Lol)
Allen1959 100% agree that a little bit of something is always better than a whole lot of nothing. Hoping I can still be in the game at 63 years young. When does #oldmanstrength kick in? (asking for a friend)
AverageForFun Solid week. Feeling some PR’s coming soon. Hope you get to join in more club runs; although running solo builds character, I always find it more fun to train with others.
JerryMiznerApologist Frank The Tank! Love the goals. Never hurts to get back to the basics (consistency, volume, strides). You may very well begin to create your own internal GPS.
THOUGHTSLEADER Good man for helping the wifey (and getting another week in the books). Good luck this weekend!

RS - Nice tempos / pacing

darkwave - Solid week and things are trending in the right direction

sub 6 - Good luck on the half this weekend

notarobot - congrats on the 3k and 200 PRs!

BaM - Great workouts

stat - good to hear calf is feeling better

D3 - Big mile repeats workout

Allen - consistent week

AFF - nice to find a good running group

JMA - Ditch the GPS! I've never owned one

TL - Good luck in the HM

GNR1 - hope your feeling better soon.

Darkwave - Glad the toe spacer works, I used to wear a toe spreader around the house some but can't imagine running with it!
Sub 6 - Nice workouts and up in mileage! I like the 3-2-1. Good luck in your HM Saturday, one of my training partners will be there going for 1:15:XX
notarobot - Quite the range in races on saturday, both solid times
beersandmiles - Great 3x2 workout, I think the classic HM predictor is 4x2 but this sets you up well for your goal of sub67
WinorLose - Solid mile repeats
pewow - Did you decide on a group training log for your team? I've seen a google sheets work pretty well if you havent yet
Allen1959 - Good job getting in something every day
AverageForfun - Valiant effort going out in a 5:42 for your third 3 mile rep
JerryMiznerApologist - Sounds like you are getting in what you can, keep up the strides
Thoughtsleader - Best of luck in your HM
GNR1 - How much indoor vs outdoor cycling are you doing? I've heard the drivers are not the best around where you live, any issues yet?

I am hoping to see TheStoneCutter this weekend at my 5k, I'll tell him to come back if I see him. I am having a tough time deciding how I want to race this one, it is a deep race so I am debating going out at ~5:20 and trying to get strung along by the crowd. I guess we will see what happens. I will probably save my 'smart' racing for my HM the week after.

RunnerSam - Nice job pacing. Sounds like a fun way to do your tempo run.
darkwave - I'm glad the toe spacers are working for you.
Sub 6:00 - Good luck at your half!
beersandmiles - Great workout on Sunday. Looks like you're more than ready for project 13.1.
stat - I'm glad your calf feels better.
WinorLose - Nice mile repeats!
pewow - Good aerobic volume with all that cross training.
Allen - Good consistency!
AFF - The 3/3/3 looks really tough. Closing at marathon pace still puts hay in the barn!
Thoughtsleader - Good luck at your half!