Road Racing & Training Thread: Week Ending 3/26/2023

First real week of 80” training. Feel good.

M - 6 @ 7:21 + core
T - 3 up @ 7:03 up + 6x1000 @ LT w 75s off + 4’ off + 4x200 3:29/3:30/3:23/3:26/3:25/3:23 + 32/31/30/30 + .5 down. Felt good.
W - 6 @ 7:48 + Weight circuit.
Th - 5 @ 7:08 + 5x shot hill sprints + core
Fr -3 up @ 7:16 + 8x300 w/ 75s rest + 4’ rest + 200 52/51.2/51.4/50.8/50.2/49.1/47.6 + 28.9 + 1 down
Sa - 8.5 @ 8:15. Easy but hilly. 900 feet elevation.
Su - 2 up @ 7:18 + plyos + 6x100 @ mid 14s down to mid 13s + Weights

Total - 43 miles

M38 6’1” 165

PB / 2023:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:31 / NT
10k 31:25 / NT
Half 1:08 / NT
Full 2:32 / NT

Upcoming Races:
TBD…

M: easy, 6M
T: tempo, 5M @ 6:00 pace, 8M
W: easy, 8M
R: easy, 6M + strides
F: easy, 7M
S: off, —
S: med long run, 10M
03/26 Total 45 (6d) LR = 10

03/19 Total 40 (6d) LR =10
03/12 Total 18 (2d) LR = 10 / cycling 90 (3d)
03/05 Total 45 (5d) LR = 10 / cycling 30 (1d)
02/27 Total 38 (5d) LR = 10 / cycling 74 (2d)

Nothing too exciting this week. Lower back still bugging me. Continuing to work on core/back strength; hoping it works itself out soon🤞 before I’m forced to take another break.

Rough go this week. Came into the week still sick. Ran 5 at about 7min pace on Tuesday still not breathing well. Then Thursday, ran 6 in the morning pretty easy. Went to the playground with my 2yr old Thursday afternoon and tripped and fell and busted my knee. Couldn't bend it at all Thursday night. Ran my half marathon today and painfully got through the first 9 at 610 pace and then my knee started giving out on me. Couldn't really push off my left leg for the last 3-4 miles. Ended up like 1:23:50. Time for a vacation from racing. Gonna chill for a month or 2 still training but really with no races in mind

Week: 25🏃

YTD: 401🏃, 385🚴🏻

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) | 1:10:36
Full - 2:25:14 (2019) | .

Upcoming
4/2 - 10 mile
5/21 - 10k
10/8 - 10 mile
10/29 - 50k

Mo: 6 @ 7:41
Tu: 9 @ 6:57
We: 9 @ 6:20, 5 x 1T*
Th: 9 @ 7:07
Fr: 11 @ 6:12, 4 x 2T**
Sa: 8 @ 8:18
Su: 8 @ 7:46

Total: 60 miles

*5 x 1T with 1’ jog: 5:19, 5:15, 5:15, 5:18, 5:17

**4 x 2T with 2’ jog: 10:44, 10:36, 10:40, 10:41

Goal for next week is under 53:00. Should be doable. (Last week’s half converts to about that, but on a slower course.) The big risk at Cherry Blossom is getting out too fast, so will try to stay disciplined.

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: Boston Marathon, Fall TBD
Future Goals: Sub 2:45 Marathon, Sub 1:17 HM, Sub 17:30 5k, Sub 5:00 Mile
Mileage: 101
Last long run of the build. Now it's just time to stay healthy and take the next 3 weeks to be comfortable.
Monday Rest
Tuesday PM Run: 12.1 Miles - 7:33
Wednesday AM Run : 6.1 Miles - 8:07, PM Workout: 12 Miles = 3 Up (7:23) --> 6 Miles = 10 x 800 (5:44, 5:56, 5:56, 5:57, 5:56, 5:50, 5:49, 5:51, 5:50, 5:47) w/ .1 Jog) --> 3 Down (8:07)
Thursday Am Run: 6 Miles - 7:54, PM Run: 12 Miles - 7:20
Friday AM Run: 10 Miles - 8:00
Saturday AM Workout: 13.63 Miles - 10 Easy -> 3 @ HMP (5:59, 5:58, 5:59) -> Down to 13.63, PM Run: 5 Miles - 8:04
Sunday AM Long Run: 24 Miles - 7:37

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 and upper body weights/core
T: 10 miles, including a track workout of 2x(1600, 800)+2x200 with splits of 7:00, 3:19, 6:46, 3:16, 48, and 48. 6 minute recoveries after the 1600s, 3:14 recovery after the first 800, and full recoveries for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.
W: Streaming yoga and 10 miles very easy (9:24) plus drills and 4 hill sprints
Th: 90 minutes pool-running and upper body weights/core.
F: 10.5 miles, including a 6400m tempo in 27:57 (7:12/6:57/7:00/6:48). Followed with two hill sprints, leg strengthwork, and 500 yards recovery swimming.
Sa: 10 miles very easy (9:39) and streaming yoga.
Su: 12.5 miles, including 3.2 miles at marathon effort (23:58 - 7:30 pace), followed by injury prevention work.

Things are continuing to improve and I'm getting more stable on my feet. We added another neuro medication starting last Sunday that basically improves the effectiveness and duration of the stuff that I'm already on, and it seems to be helping.

It's not obvious from the training log, but my ability to handle running in complex situations (crowds, etc) improved dramatically this week. On Tuesday I was able to actually lead a group of runners for the second 1600 and 800 - previously my gait has just gone to hell when I've tried to do that. (yes, I know that sounds crazy, but that's how things have been.)

On Sunday, I ran a 5K (that ended up being 3.2 miles) at marathon effort to get a bit more practice running with crowds. Once again, I handled the crowds and some uneven pavement very well - pretty much like a normal person. So that was really encouraging and makes me hopeful for Cherry Blossom next Sunday.

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

M - AM 4.3 @ 8:40 / PM 4.4 @ 8:04 with 8 strides
T - 2.7 up, 6 x 800 (2:43, 2:42, 2:42, 2:44, 2:41, 2:37) with ~2:25 walk/jog recovery, 1.3 down
W - AM 6.6 @ 8:11 / PM 5.1 @ 8:00 with 8 strides
Th - 3.3 up, 5 x 1 mile on an undulating loop (5:56, 5:54, 5:48, 5:43, 5:36) with 1:00 walk recovery, 3.4 down
F - AM 6.5 @ 8:29 / PM 4.0 @ 8:14, 6 x ~8 sec hill sprints with 3:00 rest
Sa - 7.8 @ 8:08
Su - 11.0 @ 7:52

Weekly Total: 70 miles
YTD Total: 548 miles

Just one week to go until the 10k. After that I will likely take a week off and then start training for the 800.

Didn't get planned workout in this weekend because a foot of snow fell on Friday night. No complaining here. Got a new (to me) bike last week so hopefully nice enough for a long ride this next week.

M: off

T: strength

W: 70min bike + strength

T: 25min run (fartlek at practice) + 70min bike + strength

F: 40min run (at practice) + 70min bike + strength

S: 90min snowshoe + strength

S: 60min run + 40min bike + 65min skate ski

Run Total - 125min (16 badger miles)

M24, 5'10" 140
PRs: 15:15 5k, 31:15 10k, 1:08:44 Half Marathon, 2:31:54 Marathon
Upcoming Races: Boston Marathon 2023 (Sub 2:30)

M: 8 Easy
T: Workout - 2 easy - 4 X Mile with 400 jog (5:20, 5:17, 5:11, 5:03) - 2 easy
W: Scheduled Off Day
Th: 6 Easy
F: 4 Easy
S: 2.5 Warmup - Race 13.1 - 3 Cooldown
S: 4.5 Easy
50 miles total

Project 13.1 Recap: The night before the race, Trials of Miles held an athlete dinner at a local restaurant and I was able to meet a few other athletes shooting to run 68 minutes for the half. We chatted about race strategy, pacers, weather, etc. The more we talked and the more I heard about their history as runners I kept thinking about how out-of-place I was in this field. I had never broken 1:10 for a half or 2:30 for a marathon and these guys were all well below that; yet I was shooting for the same goal they had. Slight sense of imposter syndrome started to kick in.

Morning comes around and the weather appeared to be fairly pleasant. A little cold and windy, but no precipitation, great! Hit the warmup with a buddy I met at the dinner, do strides and then it starts hailing. All the runners start looking at each other for confirmation that this is actually happening and while it was, it thankfully only lasted a few minutes and cleared up right before the gun went off.

The race starts and a half mile in I'm already well behind the 68 minute pace group. I hit a mile and my watch beeps *5:09* a bit swift but fine. I'm still not with the group though. After a few miles I find myself settled in to pack and the work begins. There's some lead-sharing, passing, and conversation going on and when we hit five miles it starts to register how fast I'm actually going. I just crushed my college 8k personal best and still have eight miles to go; but I felt fine so we push on.

Going into the final miles of the race, things have certainly strung out and it seems like deep packs of runners are far a few between. Hit mile ten around 52:00 minutes and the struggle bus is slowly making its way to the station. I know I have what it takes to break 69:00 and there's only three miles to go. At mile 11 I catch an alum of my college and nudge him a bit to stay with me. We had both been in no mans land and I knew having someone to run it in with meant a strong finish. As we get nearer to the finish, I start to hear the crowds again and see the last clock on the course. An overwhelming "holy sh**" moment overcame me and I knew I had sub 69:00 in the bag.

I cross the finish line in awe and give my buddy a hug who finished just a few seconds before me. Taking in the jovial energy filling the finishing chute, all I could do is smile. My official time was 1:08:44 and now I've got all the momentum I could ask for heading into Boston. Now to focus on recovery, staying healthy, and training smart.

M 34, 5'11" 158 (adding a few pounds after the BBQ/tacos this past week)
Recent Race: 1:20:52 (Tobacco Road Half)
Upcoming: Jersey City Marathon (April 23) ~ Goal BQ /sub-3

Great racing!

Not much to report on my week, but hopefully didn't lose much fitness. Managed to get 6 days in of 6-7 miles at easyish effort (37.7 miles total navigating a friend's bachelor party (since I was a late arrival I drew the couch...sub-ideal) and a bunch of travel. On the positive side, legs returned to normal mid-week, and I caught up on sleep last night. Plan for this week is a long run (20ish) tomorrow and a workout Thursday/Friday. Probably one more big long run 20-21 days out and then we are into taper mode.

Male, 29, 6’4”, 150.5 lbs
Races: Boston Marathon 4/17
Mn - 11 @ 7:25s
Tu - 8.75 with 4x1600 in 5:52 5:52 5:48 5:42
Wd - 10.25 @ 8:00s
Th - 11 @ 8:00s
Fr - 9.5 @ 7:55s
Sa - 7 @ 8:10s + 4 Strides
Su - AM: HM in 1:20:54 + WU/WD = 18, PM: 4 @ 7:45s

Total - 80
General - Some GI distress on Tuesday and Thursday which cut Tuesday short and almost Thursday (too much cheese on Tuesday for somebody who can't digest lactose well and too many tree nuts Thursday). I occasionally spend time out of the office on my feet all day and in steel toe boots, historically it exhausts the legs for the first couple weeks then I get used to it and feel normal. I've been out some recently and it has taken a toll on my Achilles and calves. Trying to roll/massage, they were hurting on Wednesday and last week. Both of these were non-issues for the Half but I would have squeezed some more miles out of the last two weeks without them.

Sunday HM - Ran Scranton Half on Sunday in 1:20:54, Mile splits per GPS were 5:51 5:54 5:57 6:18 6:06 6:02 6:07 6:22 6:21 6:25 6:23 6:33 6:06. Hilly course until about 7.25 then it is mostly on a flat paved river trail.

In the first five miles I felt not great not bad, I didn't feel great but the effort was not high and the pace was fine (5:55ish). I felt weak on the uphills and purposely did not push them and was surprised and happy to see that the overall pace stayed pretty consistent. I was running solo at first but ran with two between 5k and 10k. I felt like a switch turned around 5.5 and I knew the end was near. After I lost contact at 10k and it was just a slow trickle of runners passing me till the end. I felt like my left hip/leg stopped working and got stuck in 6:20s while getting passed by ~13 people (I was 25th).

Hard to really explain but aerobically and muscularly I felt fine I just felt like I was running on stilts. Very similar to a handful of races and workouts in the last 6 months (mostly fall). I think it (stride imbalance) started when I got extensor tendonitis a few years back but I think I really messed something up in my IM training over the summer. Often my left hip would hurt while I was on the stationary (but only then) and I felt like my right leg was doing most the work on the bike. Post-IM I mostly stopped doing workouts on the track and started some strength work but after some improvement I got lazy with those. I think the fitness is there for at least an attempt on a PR at Boston but I will have to concentrate on mobility and strengthening of the hips/core and hope I have enough time.

Wife ran a great race and passed me around mile 7, she ran a 1:18:41 which betters her PR from the fall (1:21:2X, which had even more hills). We ran this race in 2018 (my PR) and really enjoyed it both years.

Male, 30, 6’0", 125lbs
PRs: 3K: 8:33 (2023) 5K: 14:37(2023) 5M: 24:28 (2022), Half Marathon: 67:29 (2022), Marathon: 2:23:58 (2022)
Next Races: Boston Marathon
Goals: Sub 2:22 at Boston

Monday: Off
Tuesday: PM: 12.00 miles @ 7:02 avg
Wednesday: Lunch: 3 up, 3x 1 mile w/200 jog recovery, 3 down l PM: 5.59 @ 7:12 avg
Thursday: Off
Friday: AM: 6.95 miles @ 7:28 avg
Saturday: AM: 1.54 mile w/u, Project 13.1, 3.09 mile c/d
Sunday: 10 miles @ 7:49 avg
Total: 61.8 miles

Comments:
Bruised up my foot pretty bad following my run on Sunday. Had to take a day off on Thursday out of caution.

Wednesday: 3x 1 mile/200 jog recovery
Splits: 5:04, 5:02, 5:02

Had to dodge what had to be like 3 classes of middle schoolers walking, running across, and just general tomfoolery as I tried to knock this one out during lunch. Had to jump out to lane 3 or 4 at some points. And then the wind decided to make it more fun on each backstretch.

Project 13.1: 67:29
Put my full race report on reddit:
Originally was a bit disappointed but given some time to reflect on it I'm really happy about how it went considering how my week has gone.

Also shout out to @WinorLose#WhyD3. I'd say that you definitely weren't out of place there. You've been rocking it and I can't wait to see what you'll do at Boston man! Let's knock out that sub 2:30! Congrats on a baller race dude!

reddit.com

A Humbling Performance but One to Be Proud of. Project 13.1: 67:29

beersandmiles7

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Male 33 - 165lbs

Races: 50 mile on 4/8. Chicago marathon 11/8

Monday - Rest day for running, gym workout

Tuesday - 8mi, treadmill hill repeats @ 12% and 18% grade

Wednesday - 9mi easy

Thursday - 7mi easy

Friday - 11.11, 2 x 20 minute tempos

Saturday - 8.5 easy

Sunday - 20 miles. Hill repeats on the same 40 foot hill. Managed 1800 feet of gain from it. Insanity

Total: 64 miles, taper begins.

Goal: Sub 9 hours for 50 miler, and get as close as possible to 2:50 for Chicago

Sub 6 – Good luck at CB. Calling for cool/cold temps in the
40s.
WinOrLose – Awesome job at project, that’s a heck of a day
BaM – Congrats to you at everyone else that raced. Stellar
effort and excited to see what Boston brings. Nice write up also.
RunnerSam – I had a similar problem and when I switched from
doing track work to just using the treadmill or a straight road I felt much
better. Again, it felt like one leg was doing way more work than the other. I
hope that heals and good job on your half.

Enjoyed the race recap. Somewhat crazy to me that they didn't have a course marshal or several signs for that early hairpin? They're pretty lucky that didn't derail the whole race. The extra .2 you ran just kinda reminds me to not take for granted in my half from a week ago I pretty much ran maybe an extra 20 meters on tangents the entire race (if that). You can definitely get a sub-67 in the future with a couple of the little things like that going in your favor.

hhw - Good amount of speed and strength work. Are you doing the faster stuff in spikes?
GNR1 - I hope your back feels better soon.
Sub 6:00 - Good luck at Cherry Blossom!
AFF - That's a lot of miles. Looks like you're well-prepared for Boston.
darkwave - I'm glad your stability is coming back. Good luck at Cherry Blossom!
WinorLose - Congrats on a great race and a really fast time!
RunnerSam - Sorry your hip slowed you down. If you haven't been doing strength and mobility lately you might be able to get some beginner gains with a little bit of work in time for Boston. Stay healthy!
beers - Great race! Definitely one to be proud of.

No spikes yet. I have delicate calves. Was going to start incorporating them next week for a few 200s and maybe my Sunday 7x100 day. Have a pair of dragonfly’s lying around that I have never really used.

HHW: quick 300s

GNR: Get better soon!

JC: Bummer about the bum knee

sub 6: Consistent T work

AFF - BIG week

darkwave - Amazing to hear about your progress every week

notarobot - good luck on the 10k next week

D3 - congrats on the PR!

TL - Better to get something in vs nothing

RS - Congrats on the better half's PR! Hope you can figure out the hip issue

BAM - Bummer about the missed turn

jak - The Sunday run!!! Why

RS, this is a bummer to hear. One question I have is did you run in new/different shoes than you've been working out in? Wondering more if a super-high stack compounded the issues and created the running on stilts feeling? You definitely have the fitness/base in there, so hopefully with some strength work you'll have it sorted by Boston.