Road Racing and Training Thread - Week Ending 5/26

pablo: a result is a result man, I'm interested to see what you can do with better competition.

yuri: i like that your next race is a 400m. nice to see some variety from all the normal distance distances.

mueble: getting used to the heat is always an arduous endeavor

ghola, look forward to seeing your volume progress. that 400m workout is good on next to no mileage.

easy weeks: this is typically how i build my base. I normally do loops though and know how far they are and just generally look at the average time. I'm probably averaging 650's right now.

angel of death: solid 6 day week man. keep sloggin it out.

boham: I only pay for things with my charming good looks and superficial personality.

numbersguy: i'm actually going to try to join a semi-pro club team soon, so yesterday i felt compelled to do a tempo for the second half of my run. probably hills later on this week.

hasbeen: those unsung weeks of puttin in the mileage will get you to your goals man, keep with it.

bartowski: wait, you're running a half marathon the week after a 15 mile week which you had injury?

I had an inspiring run in the heat and humidity today. it wasn't fast but it was inspiring because I was doing something, and I found a copy of a vinyl I've been hunting for forever at a record store in my new locale.

2013 Goal- Break 1:18 at the Philly RNR Half

Sorry about the delay, I was out of town for the weekend,

Mon- Ran 8 miles (7:06/mile)

Tues- Off

Wed- 2.5 mile warmup 12 X400M descending rest 1:30,1:00,30 sec, sets of 4) all 78-82 with the last being in 78 sec. 2.5 mile cool down= 8 miles total

Thur- Ran 9 miles (7:08/mile)

Fri- Ran 9.25 miles (6:50/mile)

Sat- Ran 7.25 miles (7:02/mile) treadmill

Sun AM- 6.5 miles (approx 7:15/mile)

Sun PM- 4 miles (approx 7:15/mile)

52 miles total

Keep up the great work everyone!!

Numbersguy - I'm building mileage up right now and will start the official program at the end of June. Right now I plan on following the Advanced Marathon plan (The beginner's plan seems to jump alot from week-to-week and I've found that I have had problems jumping my mileage too much at once). This will be my first attempt at a marathon (want to run one before I get married in Nov). I averaged 40-50 mpw several years ago while in college but need to get more consistent in my training. I am trying to get my fitness back (and lose some weight - currently 175-180 @ 5'9"). I'm currently reading Humphrey and the Hansons' book and may adjust my goal time after finishing Chapter 6 (race goals).

I have this nagging feeling that I forgot to reply to someone this week, but after a (very) brief search was unable to figure out what it was about. Sorry if there's been a neglected question!

NJ truth: I was just saying that it seems like, from a logical standpoint, one can't simultaneously trespass and be in public. Not necessarily saying that the existing code of law is logical.

As for the tracks, I'll send you an e-mail. In the past few months (i.e. since I've been running with the club) we've never used the track of the town high school, but instead go to a private school a bit out of town. Might just be because of existing relations with coaches or something.

Feather: To be honest, the reunion is a bit awkward for me since it's not really even my reunion (there is a graduate student arm, but it pales in comparison to the undergrad stuff. And I've still got some time to go before I become a graduate alumnus.). Still, I know enough seniors that I shouldn't be a total rando. Also, there's a alumni 200 going down Friday afternoon. Will be interesting to see how that goes.

Also, that libido drop sentence looks like some of the stuff that happens when I "edit" things without really paying attention and forget to delete what I replaced. Definitely embarrassing when it makes it past the final checks.

Team Bartowski: Looks like your legs were feeling better towards the end of the week. Good luck at the half, and I hope the sudden swing in weather doesn't affect you too much!

Reg Fields: Pretty nice week and good workout. You keep up the good work, too!

Slartzio, Nick83- Glad to hear you're healthy and back it guys. Hope to join you soon.

NP- When I am on an elliptical I pretty much always grab the handlebars in the middle (the ones that don't move) instead of the swinging ones. I figure I don't need to be practicing excessive arm swings with my running form as poor as it is.

Easy weeks- Sorry to hear about your cat and ex issues and hope you are hanging in there alright. I have tried the straps for one run but it didn't help, maybe the inflammation was still too strong at that point. I do agree there is some gorgeous scenery around here.

John Berryman- Looks like you are getting into the groove of things. Keep it up man.

Renewed marathoner- Another consistent week of easy miles.

Pablo- Looking really good man. Also, it's probably not a good thing but I never seem to care anymore if I miss or cut short a long run when I am not training for a marathon. I just don't think it's as important if your overall volume is high enough and you are getting your LT/10K pace workouts in.

Muebele- Sounded like a tough week, glad you got through the workout on Sunday but hopefully you didn't overextend yourself and just got in a solid effort.

Ghola- Those are some quick workouts man. Hope you end up finding a race.

Has been who never was- Those are solid workouts indeed. Good luck in that mile next week.

Yuri- Interested to see how the 400 goes.

Angel of Death- Business as usual I see :)

Team Bartowski- Good call playing it safe. I will second NP's suggestion for a tuneup workout. I usually do a 2-3mi tempo at goal HM pace about 3-4 days out.

Feather -Sick workouts even with the heat, hopefully you acclimate or the weather just cooperates! The comment about my cross training volume makes me feel better as it didn't seem like it took you too long to get back into relatively decent shape after you started running again. (i.e. within 30s-40s of your 10K pr after 7 weeks?)

NP1112, Xenoscreams, Numbersguy, Brumrunner, VF Runner, NJ Truth, and others- Thanks for the encouragement and feedback on the cross-training as well as injury advice. I think this is going to be my highest week of crosstraining ever in my life (and I hopefully won't come anywhere near it again).

StevenJ wrote:

I was just saying that it seems like, from a logical standpoint, one can't simultaneously trespass and be in public. Not necessarily saying that the existing code of law is logical.

Good point! I missed your play on words.

Feather: What is Moores first name? Would like to look up his training.

john berryman wrote:

bartowski: wait, you're running a half marathon the week after a 15 mile week which you had injury?

I don't know if injury is the right phrase as unusual soreness and grumpy beat up legs. Unfortunately I blame excessive gardening last week as much as the heavy preceeding week. The legs feel fine right now. I did a tempo with strides last night and will try to do something short and quick tomorrow.

Last year I got injured a week before this half and ran it anyway. That was not bright so I am not going to repeat that mistake again if I thought there was a risk.

Page 3 and 4 (so far) comments:

has been - I know what you mean about solo track workouts. Never easy, rarely fun, but certainly worth the time you invest in them. And a shout out to your grandfather - our generation will NEVER pay back the debt we owe that one.

Feather - You can never go wrong with a Sweet Brown reference. :)

As far as the heat, it's hitting us in the Northeast this week. Definitely not fun. Power to you for getting in what you got last week.

Team Bartowksi - good luck this weekend at your half!

Reg Fields - another typical great week for you. Interesting workout with the descending rest - are you jumping in any shorter races (Mile? 5K? 10k?) before Philly?

bones - Sounds like you are still developing your marathon goal. I think the Advanced Plan is suitable for a guy with your background. I would try to jump in a 5-10k fairly early in training (week 6 or 7?) to give you some kind of reasonable baseline for a goal finishing time. I am sure everyone will tell you this, but is far better to underachieve and finish strong in your first marathon than it is to try to overachieve and blow up. I have done that enough times to not want to ever do it again. :)

NP1112 - I believe Feather is referring to Kenny Moore, famous for his long workouts (30 miles plus) in marathon training. There are several threads about him on letsrun if you use the search function. Interesting methodology to say the least.

best of luck man.

went ahead and got some of the new lunar-racers for longer workouts and to ease back into flats, since i've only been in trainers for what seems like forever. didn't want to go too aggressive.

i did this because i've found out i have to race within the next month due to wanting to join that running club/group/thing

NP1112 wrote:

Kenny Moore.

From what I know about it, he did moderate-low mileage but would have longer (over marathon distance) reasonably frequently and aimed at longer, harder workout days with shorter, very easy days in between.

I appreciate the encouragement for my 400 coming up, but as a disclaimer I'm not that fast, lol. I'd be happy to get close to 60 seconds...

YIL the mile is insanely difficult and insanely fun. IMO much more difficult than the marathon. I almost puked after and tasted blood for like half an hour. Milers are crazy.

XENON I'm a miler and agree it's a tough event, but doubt it's as bad as the sustained pain you have to endure in a mare. Would not know though b/c I've never run one and for the record, never will :)

Numbers Did not know you were a Garmin obesessive/compulsive. Have several friends who won't quit the run until they've completed the full mile we are on. Good luck with the speed work next week. And thank you for the kind words re: my Grandpa. I take my kids down to his memorial every Memorial day and try and pass on the sacrifices those before have made - a lesson that took far too long to sink in with me for sure.

VF Another golfer on this thread (I'm sure there are more). I am heading out to a tournament next week (after my race on Wednesday) where my goal is to run very little and drink a whole lot. I can virtually guarantee a PR in this regard.

Rushed Nice 8 miler

Brum Solid triple - what were your marks?

SteveinAlaska Nice PR on the cross train. Sounds like you are staying fit - sorry about the injury.

Bonham Nice race despite the shortcut - sounds like you got a decent hill workout out of it as well though.

np1112 23 miles in one day! And @ MP! That's over half of my weekly total. You mare runners are borderline lunatics. Well done.

printer You're well on your way my friend.

stevenj No beer miles for me, but I have competed in a beer decathalon. Drink 1 beer after each event during a 2 day standard decathalon. Aside from the 10 events being the hardest thing I've ever done in track and the most sore I've ever been in my life, adding a cold one after every effort was pretty cool. Kind of sucked for the 1500 though.

reed Huge PR! Congrats.

nick83 Solid triple - did that one many times in HS.

easyweeks Condolences for the cat. The ex-girlfriend - been there.

Pablo Claim that 5k dude - you ran the race and have to assume it was within several seconds of being accurate. Funny how we never question whether the course was long. Well done. Sounds like you are in solid shape, as usual.

Yuri Best of luck in the 400 - you are faster than you think my man. Long, long warm-up before you burn it though.

Feather Beastly week

XENON I'm a miler and agree it's a tough event, but doubt it's as bad as the sustained pain you have to endure in a mare. Would not know though b/c I've never run one and for the record, never will :)

Numbers Did not know you were a Garmin obesessive/compulsive. Have several friends who won't quit the run until they've completed the full mile we are on. Good luck with the speed work next week. And thank you for the kind words re: my Grandpa. I take my kids down to his memorial every Memorial day and try and pass on the sacrifices those before have made - a lesson that took far too long to sink in with me for sure.

VF Another golfer on this thread (I'm sure there are more). I am heading out to a tournament next week (after my race on Wednesday) where my goal is to run very little and drink a whole lot. I can virtually guarantee a PR in this regard.

Rushed Nice 8 miler

Brum Solid triple - what were your marks?

SteveinAlaska Nice PR on the cross train. Sounds like you are staying fit - sorry about the injury.

Bonham Nice race despite the shortcut - sounds like you got a decent hill workout out of it as well though.

np1112 23 miles in one day! And @ MP! That's over half of my weekly total. You mare runners are borderline lunatics. Well done.

printer You're well on your way my friend.

stevenj No beer miles for me, but I have competed in a beer decathalon. Drink 1 beer after each event during a 2 day standard decathalon. Aside from the 10 events being the hardest thing I've ever done in track and the most sore I've ever been in my life, adding a cold one after every effort was pretty cool. Kind of sucked for the 1500 though.

reed Huge PR! Congrats.

nick83 Solid triple - did that one many times in HS.

easyweeks Condolences for the cat. The ex-girlfriend - been there.

Pablo Claim that 5k dude - you ran the race and have to assume it was within several seconds of being accurate. Funny how we never question whether the course was long. Well done. Sounds like you are in solid shape, as usual.

Yuri Best of luck in the 400 - you are faster than you think my man. Long, long warm-up before you burn it though.

Feather Beastly week

I am sure that I asked this before. But, what is everyone's pre marathon or long workout breakfast? I used to have just a banana and pack of powerbar gel bites. I tried a new mix this past workout and began to tweak it. 2 bananas, spoonful of PB, juice, and spinnach. Worked pretty well on Monday. Made the same but added 1/2 scoop of vanilla protein to see how that goes.

3/4 cup rolled oats, 1 1/2 cups water, 1 tbs peanut butter, 1 tbs honey. I eat this about two hours before a long run or race. Works for me.

xenonscreams wrote:

3/4 cup rolled oats, 1 1/2 cups water, 1 tbs peanut butter, 1 tbs honey. I eat this about two hours before a long run or race. Works for me.

Whoops. 1 banana too. Can't forget that one.