Road Racing and Training Thread - Week Ending 5/26

run123: nice week and 5k race. are you training for anything specific?

printer: great week for a first full week? good idea to keep up with the stretching. I can def tell the difference when I do that. I dont see how you can swim so far! I cant stand not being able to breathe when i want.

stevenJ: nice long run. what is your beer mile beer of choice? I will treat those long runs as marathon simulations for race day fluids/gels. Gel every 5-6mi. Fluids every 2mi or so. The 30 should be interesting to say the least haha.

reed: congrats on the half pr. was this a road race? looks like taking it easy really helped ya out.

Steve: those look like solid workouts. and seems like you can get your HR to where it needs to be you will still be in good shape for when you return to running. Do you use mostly legs on the elliptical?

slartzio: what are you training for again? glad the leg pain is gone! and great tempo. Most people usually do a shorter faster paced run or tempo and then a longer somewhat slower session.

nick: pretty good first week back to training hah.

How to make an 800 out of the outer lanes: From the 400m stagger, turn around and walk back to the common finish, counting your steps. Keep walking until you make the same number of steps again, this is where you finish your second "lap".

Third week in my comeback from a long layoff. First two weeks: 65km, 85km.

20 - 19km easy, flat gravel road

21 - 10km easy w/middle 3km moderate pickup (around 3:40/km pace)

22 - 16km easy - very slow, hot and humid!

23 - off

24 - off

25 - 22km easy, hilly route

26 - 13km pathetic pace, shouldn't even have logged it.

TOTAL - 80km

Terrible week. Cat dies of feline leukemia and the girlfriend I broke up with recently drops by unexpectedly and absolutely freaks out, trying to smash everything in sight. Took a bit of a toll on my training plan to reach around 95-100km for the week, and stay between 100 - 120km for another month or so before introducing some structured speedwork/tempos back into my training. I'll try to move past this and use running as I often have before; a means of finding some solace and sanity during a difficult period.

I'll check on everyone's training tomorrow, and try to comment, now that I am getting a sense of the regulars and their goals. As always, thanks for reading, and best of luck with your running.

Numbers: nice job gettin in that run prior to going to the beach, I absolutely hate doing that stuff.

Vf- get healthy and things will sort themselves out

Rushed-solid week

Themack- diggin those long singles. How fast do u do the bulk of your mileage?

Bones- welcome

Njtruth- that Saturday workout looks killer, nice job

Pikachu- another solid week

Brumrunner- solid month man, a coach of mine once said when you're on a roll u gotta keep riding that wave.

Xenon-do the 4x4! But do strides to loosen up this week.

Bonham-wacky tabacky eh? I'd probably have yelled at the wanker

Np112-those workouts sound miserably long

Printer- how long does swimming 2.5 km take?

Stevenj- that tempo variation piqued my interest. Are u going to stay doing that sequence or will u mix up the tempo distances as the season progresses?

Reed- solid pb man

Slartzio- nice meet, I always loved doing meets like that.

Alan bennet- with the most clever post on the thread

Easy weeks- bummer man, keep your head up, things will cycle back around. I'm just pulling out of a long period of melancholy. So I know how it goes.

Another week, some more miles, some more fitness, some more weight?

m-t-w-f i went out 20 min

Monday came back in 19:10 (39:10)

Tuesday came back in 18:58 (38:58)

Wednesday came back in 18:36 (38:36)

Thursday-semi planned day off

Friday- came back in 18:30 (38:30)

Saturday I ran in the morning and it shocked my system. I felt terrible so I cut it a bit short and went out 18:00 came back in 16:20 though (34:20)

Sunday- out in 30:30, back in 26:57 (57:27)

These runs seemed less glorious than most of my runs in the weeks prior, habit is a great deadener, a wise man once said.

The first half of my runs are normally 7 min pace, usually end at 5:50-6:10.

Loosely planning to race a 5k once I get up to 90 min long run and 60 min runs during the week, probably a month from now.

Numbersguy: Hope you had fun at the beach!

VF Runner: Hang in there.

Rushed: Great week and nice workout.

themack: Base training I assume?

bones32002004: Welcome! This is the bright corner of LetsRun. I'm looking forward to following your training.

NJ truth: Nice week. Do you find that you can fully recover from Tuesday to Thursday? I have the two day lag that's apparently really common in women.

brumrunner: Hope you're feeling better!

SteveInAlaska: Nice job staying strong and working hard with your cross-training. It really does pay off, even if it sucks.

Bonham: Sorry about the race. I've gotten led off-course before and it sucks. I use whey protein isolate to make my post-run heaping bowl of fruit and oatmeal have the optimal post-run carb:protein ratio. I can't have normal whey protein because I'm a lactard. I'm probably weird but I love the taste of unflavored whey protein isolate so I just guzzle it in a glass of water while I eat my oatmeal.

np1112: That quote is really helpful. On Wednesday though that tempo was instead of 7 x 1000, a pretty difficult workout. I told my coach I felt "really awful" (an understatement) and he had me go along on the tempo with some people who were injured or recovering from marathons. He is a very good coach. I am not very good at judging these things myself and will work myself to death if nobody intervenes. And nice week yourself, those workouts sound intense.

StevenJ: I'll let you know how it goes, but I honestly can't imagine running a 400 much faster than mile pace. My fastest 400 is a 79 from practice. I have no idea how to run a race that short. I don't even know how to race the mile. But I think that's why I'm so excited.

Slartzio: Glad you are pain-free! I sometimes do two tempos per week early season, but usually one is longer and slower than the other. This week it was just because I felt really awful and probably would have seriously hurt myself trying to do the 7 x 1000 the healthy and recovered people were all doing.

easy weeks: Oh jesus, hope everything gets better. Don't underestimate the toll outside factors can have on your physical well-being. Take it easy if you need to.

john berryman: I plan on running about 7 miles tomorrow and then doing some strides after. I think I'll probably take Tuesday totally off. The 4x4 will be after the mile so I should be nice and warm, plus I think the combo will be a great workout, but my coach did not seem to think it was a great idea (his response was "oh god") hahaha.

Page 1 comments:

VF Runner - active recovery, huh? You are a braver soul than I.

Rushed - nicely structured week with a very solid long tempo run.

themack - your base is looking more and more solid each week.

bones - welcome aboard! If you have been reading this thread you will know I am a huge fan of the Hansons Marathon Method. If you need any tips about how to customize your training along the way, let me know, I would be happy to offer some pointers. Right now, based on your mile time and training paces I would say 3 hours would be a stretch for you unless you are just beginning to work your way back into fitness. Have you run any marathons before? What kind of mileage do you usually run?

NJ Truth - you are quickly becoming the model for the rest of us. Beautiful week of running you put together with two spot-on workouts.

Pikachu - another outstanding week for you. Glad to hear the long tempo felt great - always an awesome sign in marathon training.

brum - so glad to have you back and congrats on your recent PRs! Good luck in the 3000!

xenonscreams - good luck in the mile this week! If you are hurting and feel like you can't run any faster and you are only halfway done with the race, then don't worry, you are running it the right way...haha. :)

SteveinAlaska - God bless you, my friend. You are a far better man than I.

Bonham - Sorry to hear the race didn't go as planned. A bit "wacky tobacky" if you ask me. :)

NP1112 - Is it just me, or is their a disconnect between your Jason Hartman quote and your upcoming long workout schedule? I can't even fathom one of those workouts, let alone three of them in a short period before racing a marathon.

RunRun123 - welcome aboard! I have fond memories of bleacher runs back in high school...good stuff.

printer - wow, what a comeback! Glad to hear things are returning to normal for you.

StevenJ - the guy I know who ran a 7:20s beer mile isn't even a runner, he's a helluva drinker though. :) I

reed - congrats on the big HM PR and your overall placing! I can't remember if you have already mentioned it but which marathon will be your focus in the fall?

Slartzio - you have made quite the progression over the past couple years, congrats on your consistency.

a reply to those showing interest- NP, JOHN, XEN

won't starting structured workouts until end of june/july. just getting in miles-im already about where i was last 6 wks going into my debut last october.

pacing, ~7 depends who i run with/the route/how i feel. generally , overall pace is not quicker than i'd say 640 but i do most of my running in trails so its hard to judge the time.

Numbers: i see where youre coming from. But i am doing 30+ miles less a week to be more recovered, hopefully. And my coach has said to not worry if i cant finish them. We are still experimenting. I dont think these workouts are "hone runs" just because i finish them. Now if i laid down avg times of 555 or faster and felt good at the end. Thats another story.

Another night of very little sleep at work so we will see how the 27 goes this morning.

Hi, 5 runs at 6 miles each. about 8 min pace. Pretty normal week.

30 total

Sorry guys....drive by post for me. Will do shout outs once I read everyone's weeks.

Goal Race: US Half Marathon Champs (06/22)

Goal Time: sub-1:08

A pretty good week on my end, legs are now officially back to normal!

M: am - 8 easy (7:25) / pm - 4 easy (7:38)

Tu: am - 10 total w/ random fartlek (6:21) / pm - 4 easy (7:43)

W: am - 8 easy (7:46) / pm - 4 easy (7:46)

Th: am - 7 total w/ 8x200 going every minute (34 avg) / pm - 5 easy (7:32)

F: am - 6 easy (7:46) / pm - 4 easy (7:36)

Sa: am - 9 total w/ 5k race (1st OA - 14:50**) / pm - 4 easy (7:42)

Su: OFF - spent most of the day sleeping in the fetal position (aka, hung-the hell-over)

Weekly Total - 73 miles

YTD - 1,477 miles

**The race - On the surface, this looks like an excellent performance, a would be 7 second PR, and a victory by 2+ minutes. Not to mention, a 5k time that reflects where I should be on my way to a sub-1:08. However, I think the course was around 15 seconds short. Those who wore Garmins said it registered anywhere from 3.06 - 3.11. I didn't wear one, so I don't know. Either way, I think I was good for at least a 15:0x effort, and still on line with by goal for the US half.

The lack of long run this week was disappointing, but I didn't even eat anything until 3pm yesterday and I was a mess. Doing a long run would've only hurt me, so I took the day off...no harm, no foul.

Happy Memorial Day everyone!

Next Race: 400 June 5

Goal Race: Mag Mile 9/15

Mon: 5 easy

Tue: 4 easy

Wed: 5 easy

Thu: 4 easy

Fri: 5 easy

Sat: Off

Sun: 6 - 1200 jog turns, stride straights. 3x100 accelerations. 4x30 sprints

Total: 29

First introductory speed workout yesterday felt pretty good even though I forgot my watch. Hoping the body will hold up once I introduce two more workouts during the coming weeks. Cheers guys!

Goal- Lehigh Valley marathon 9/8, 3:05 to 3:00

Mon: 0 (planned)

Tues: 8 w/4 miles at HP pace

Wed: 7

Thurs: 8

Fri: 0 (unplanned)

Sat: 14

Sun: 10 w/ 8x600 on track

Total: 47

Strange week. Tuesday was hot hot hot, so I waited until dark, tough to do a tempo run when you can't see. Wednesday i started seeing a chiro regarding my hips. he really did some work on me and gave me some form suggestions and exercises to work on, i will see him twice a week for the next month to see if i can get everything working righht again. i was a bit sore in strange places as i did the exercises. Friday I was just so tired I couldn't muster a run. Sunday was a disaster. I was unusually sore after Saturday, plus it was Very Very windy on the track. I was getting blown off the track on the turns. I was nowhere near by goal pace, I was going to just bag the workout, but convinced myself to tough it out. I will consider this character building... I hope to start getting my mileage up next week.

Brumrunner - congrats on the great running in May

Bonham - way to be the bigger person, I would have thrown a stick at his tires

StevenJ - is that West Chester Pa or NY?

Easy weeks- sorry about your tough week, sucks about your cat. As for your ex issues... Been there...

Trying to post quickly here before I have to set up the grill, will comment later...SteveinAlaska -- thanks for the mile recommendations last week, those sound good.

M - 4 easy

T - 3 - 6' w/u, 10x400 @mi. w/90s rest - 76, 77,73,73,73,70,70,70,69,68 - no c/d

W - 4 easy on Catoctin trail

Th - 2 - was going to do 2mi @LT, foot hurt after 1200 (4:15)

F - 4 easy

Sa - 3.5 - 5' w/u, 6x800 @LT w/60s walk - 2:39,2:37,2:36,2:36,2:36,2:35 - no c/d

Su - 0 - 6 mile walk

Total 20.5 miles

I'm hoping to run over 4 miles continuous this week for the first time in a couple of months. Workout times seem to be progressing, might try another time trial this week.

Just found some time for some comments:

Numbersguy - haha, I guess I am one of the people who has to run an even amount. At least I have made it easier by having well-worn routes that I have already predetermined to be a round number. Hope you enjoyed the beach!

VF Runner - I don't recall what your injury issue was, but hope you get back to running regularly again. Your Thursday golf tournament reminded me of my own run on Saturday, which goes by a course. An errant tee shot landed about 5' away from me, next to the fence separating the fairway from the run path. That would have hurt!

Rushed - Good luck at Falmouth! I've read a lot about it, via the Bill Rodgers book, etc. - your workout on Saturday looks great. Best of luck!

themack - I'd love to have a similar goal, but I doubt I will ever see the faster side of a 2:45 marathon... maybe a 2:44 at very best, if everything worked out and I had a tailwind. :) I'll be watching your training with envy.

bones32002004 - Welcome to the thread. Good luck with your upcoming events. Looks like your week was tougher than it should have been. Previous overtraining starting to rear its ugly head? Or maybe the heat and you are not friends?

NJ truth - Nice week. Very solid. Do you have a goal time for the 10k?

Pikachu - Amazing week. Looking forward to hearing about your 10k. You're a mileage machine.

brumrunner - Hope you're feeling better. Nice PRs!

xenonscreams - Yep, be really cautious about that Achilles stuff. You can sideline yourself permanently is you mess it up enough. Good luck in that mile!

SteveInAlaska - I'm a photographer by trade, and I would love to visit your state to snap some landscape shots. Re: your knee - have you tried a patellar strap? I had issues for a while and although the straps aren't supposed to be the first choice for IT Band issues, I found it helped me a lot by being the only thing that prevented the IT band from rubbing and continuing the never-ending inflaming issues that was preventing it from healing.

np1112 - Solid mileage. Have you always done the overdistance long runs in training for the marathon? I'm interested in your experience. I remember reading Galloway was a believer in this, but would love to hear from someone directly about their experiences.

RunRun123 - Impressive race, considering the fairly low mileage. Is this a usual week for you?

printer - Good luck at the 10k. I have a friend who deals with a lot of injury and she cross-trains a lot in the pool. It works pretty well for her.

StevenJ - Nice week, solid pace for the 15 miler. I am trying a beer mile in July; first one. Hoping for 6:20-6:30 (my best regular mile is a couple seconds under 5:00 at best). I probably won't be in that sort of shape though... I imagine I will be in something like 5:10 mile shape. Hoping it's still doable.

reed - I do a lot of trail running; I know what it's like with the injuries related to that surface. I've cracked ribs, sprained ankles... still, I love the beauty and solitude. Fantastic half!

Slartzio - Glad to see you are 100% pain free. I agree, it's a real motivator to review your progress! Sometimes it works the other way around though. :) When I am not in the shape I was in previously (like now), my former self intimidates me with tempos and intervals I presently couldn't touch.

nick83 - We're in the same boat, I am making a comeback, too. Do you think it's a good idea to jump right back into structured training with intervals and racing? Be careful!

john berryman - Not sure of your previous running history, but in my first few years I made the mistake of trying to run a little faster every day, beating my route 'records' for easy pace, hard pace, whatever. It ended up being a diversion that hurt my training by running in-between training zones.

Pablo - Excellent running. You are an inspiration, and I am interested (and also being schooled) by your training paces. I am a 1:19-low half marathoner, yet my easy run pace is very comparable to yours. I guess I should slow down, but anything slower than around 7:45/mile starts to feel awkward and less smooth to me.

Yuri_G - Good luck at your upcoming events! I wish I was good at the shorter distances. Anything less than 3000m and I am scared sh*tless.

Muebele - Thanks for the condolences. This is my second cat to die of this illness. Both we indoor, so I am stymied as to how it could happen. I was told they can be born with it, and carry it for years before it becomes active. Re: your week - I hate windy track workouts! I use an indoor 200m for mine, as it allows the conditions to always be the same to better gauge my progress without that variable known as weather.

Ghola - You really packed some quality in that 20.5 mile week. Hope the progress continues!

Hey guys!

Goal Race: Portland Half Marathon (10/6) Seattle Marathon (12/1)

Next Race: Midsummers Night Run (5/15)

M: Am: 4 miles Pm 13 miles

T: Day off (took a nasty fall in basketball the night before, so no morning run. Then had some stuff after work)

W: Am 3 miles Pm: 13 miles

Th: Am: 3 miles Pm: 13.5 miles

F: Am: 3 miles Pm: 16.6 miles

St: Am: 6 miles Pm: 17 miles

Sn: 21 miles

Total: 113 miles

Responses!

Numbersguy: Habits are addicting, man. I sometimes worry about how much satisfaction I get from mine. Why are you trying to obsess less over your training?

Rushed: Congrats on getting into the race! When is it?

NJ Truth: Nice consistency on the 400s. The two mile splits on Thursday are also very impressive.

Pikachu: 0_0. Beastly week, as always. Excited to see what you clock for the 10k.

Brumrunner: Nice 5k! Was it on a track? What was the margin of victory?

Xexonscreams:Good call on Wednesday, I'd say. It's really important to listen to your body and play it cautious with injuries, but it's also really difficult. I think you made the right choice.

np112: Those workouts are an obscene length, man. What's your goal time for Grandma's?

StevenJ: I shall track your future beer miling progress with considerable interest.

reed: Awesome half time. And it's always nice to pass people in the last half of a race.

Slartzio: Way to get healthy – and looking at old training logs to bask in your progress is a great technique, I think.

easy weeks: Sorry to hear your personal life is a bit tumultuous right now. Like you, I've always found great solace in running in times of difficulty.

john berryman: I think I'm going to copyright "wacky tabacky." You now owe me $20,000 (Canadian – this works out to about $10.22USD, I believe.)

pablo: That's a vicious 5k time either way, man. Certainly merits a hangover the next day!

Also, thanks for the commiseration to everyone who commented on my race-day disappointment. It's a pretty small cross to bear, on balance, and it was a good chance to test my patience – and practice race pacing and psychology. I still seem to get entirely too tightly wound at these things. Maybe I should take Valium or something, I dunno.

np1112 I still have no idea, maybe another half marathon 3/4 months from now?

Page 2 comments:

nick83 - glad to hear the foot is feeling better. Looks like you are off to a great start for the summer - nice triple!

easy weeks - so sorry to hear about your cat. We lost our family dog of 9 years back in March. It's never easy losing a pet. As far as your crazy ex-girlfriend, unfortunately it's not always easy getting rid of one of them either.

john berryman - sounds like a good time to mix up the routine some next week. Striders? Random fartlek? Hill repeats?

xenonscreams, easy weeks - Thanks - it was a nice family day yesterday. A little bit of beach time despite gusty cool temps (kite flying, playing in sand, collecting shells, dipping feet in the water) and some fun on the boardwalk. A small prelude to what lies ahead for innumerable weekends this summer. :)

NP1112 - I certainly don't question your durability, because you are clearly a workhouse. I just know that finishing one of those workouts would be a home run for me. That's all I meant, I hope I didn't come across offensive...that wasn't the intent anyway. You amaze me on a weekly basis!

Renewed Marathoner - now that's a consistent week. :)

pablo - congrats on the 5k (or 3.0x miler)! Either way, great stuff!

Yuri_G - I think that's the perfect kind of workout to forget the watch anyway...let's you practice what it "feels" like to run faster again.

Muebele - I am with you on the crazy weather week. This whole winter/spring has been rather odd for our area. And it looks like summer is coming with a fury this week!

Ghola - despite your inability to run a lot of volume right now, your workouts seem to progressively improving.

The Angel of Death - ho hum, back to 113 miles on 6 days. :)

Bonham - I can't really say I am obsessing less over my training now. I am just letting go of the (bad?) habits that I don't think are helping me (like worrying over .01-.49 miles each day in the grand scheme of things). I had a significant layoff last year (multiple pelvic stress fractures) from overdoing it and pushing too hard, so now I am becoming more and more focused on doing things "right," if that makes sense.