Road Racing and Training Thread - Week Ending 6/9

Not a bad week first week of mileage, maybe throwning in some more fast paced stuff this week.

Monday:6.1 AM

5 PM@6:07

Tuesday:7 AM@6:18

5 PM@6:01

Wednesday: 6 AM@6:23

5 PM@6:21

Thursday:9.5@ 6:29

Friday:5.5 @ 6:10

Saturday:13 long run @ 6:13 last 4 mile were in 23:18 so it felt good to push the pace at the end

Sunday:5.1 AM@ 6:31

5 PM

Sunday- 75 min long run with last 15 min finishing fast.

Monday-Am-5 miles pm-5 miles

Tuesday- Am-1.5 mile warm up, 5x1/2mile hill repeats and jog back down, half mile cool down.

Pm- 4 miles w/ 2 of them being a bleacher circuit

Wednesday- am- 5miles pm-7 miles

Thursday- 2.5 mile warm up 4x35secFast/1min easy 1 2 3 4 5 4 3 2 1 w/ 1 min easy jogging in between, 4x35secfast/1 easy. 2.5 mile cool down.

Friday- am- 4 miles, pm- 5 mile (recovery day)

Saturday- 5 miles run with 4x200s (33 32 31 31)

RunRun123 - wow, those 200s were blazing! What kind of recovery do you require for those? While you do a lot of great supplementary training (strides, fartleks, hills, bleachers), I would have to think you have a lot of natural speed, given that you are still working yourself back into shape.

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

Goal Time: sub-1:08

An unplanned down week this week for me. Luckily, I was able to get in all my key efforts, but the mileage took a hit. I started coming down with a cold on Tuesday, so I took the day off hoping to minimize the affects. I felt fine on Wednesday, so I thought it worked...then Thursday and the weekend came and I was feeling (still feel) pretty rough.

M: am - 6 easy (7:50) / pm - 4 easy (untimed)

Tu: OFF

W: am - 12 easy w/ random fartlek (6:22) / pm - 4 easy (untimed)

Th: 10 easy (7:21) - felt like 10 minute miles

F: 10 easy (7:22)

Sa: 11 total w/ 4 mile tempo/very hard effort (20:40 - 5:10, 5:08, 5:10, 5:12)

Su: 17 easy (7:16)

Weekly Total - 74 miles

YTD - 1,641 miles

Pleased with both quality efforts and the long run this week. I was planning a 10k time trial for Saturday's workout, but unfortunately, the cold dropped into my chest overnight Friday and I woke up to some nasty wheezing. I was lucky enough to get through 4 miles @ 5:10 with that "crackling" feeling in my chest.

Ironically, 2 weeks before my half PR last year, the same thing happened. I ended up averaging 5:13's for a 4 mile tempo, and 2 weeks later I went on to run 1:08:58. Not sure if I'm in the same shape now (I was running higher mileage back then), but I think I'm at least good for a PR. Just a couple more moderate effort workouts before race day...I think I'll be ready.

Now if you'll excuse me, I'm gonna go fall into a coma...

Hello everyone!

Goal:HM in september, 1:22:30? not sure yet

M off

T 8 (6x400@R 80,71,71,72,71,71) + (4x200 33,32,32,32)

W 8 @ 7:46

T 6 @ 7:49

F 7 @ 7:40

S 8 (4 @ 6:16)

S heading out now for 13

Total:50

Felt pretty good yesterday on the 4 mile tempo. Today I'm not sore or tired at all, witch mean that I'm on the right intensity for that workout.

Also, it is the third week of faster-then-5k repeats on the track and I'm starting to feel more comfortable with fast (for me) laps.

I felt a bit uncoordinated the first day of that, as if I had the power but didn't know how to move my leg at the right cadence. I think that was a major missing block in my training, I read somewhere that it is important to be in touch with your top speed at least once a week and that makes a lot of sense now.

@numbersguy I see that we have similar plans for september. How are you going to structure the next few months? Generic base training in june and 12 week HM training from july?

hope everyone had a great week!

Numbersguy: Love those weeks where you start to feel things coming together, man. Have fun at the race; quite cool you have a mini-series like that near you over the summer.

Pablo: Sorry to hear 'bout the cold, dude. It always sucks when those roll around right when you wanna feel good and test the body - and that seems to be (regardless of athlete) when colds hit. Nice 4M effort Saturday, too! And, I'll say it again, you're a much better man than I having the balls to take a day off when you're not feeling right!

My Week:

Goal Race: ????

Next Race: Run for the Pies (6/15*) [Thought it was the 22nd!)

This week sucked for me. I thought I was coming into a good place after last week, but I think the combination of travel, high mileage, and solid workouts w/o a lot of recovery days put it to me.

M-AM: 10*

PM: 5 (36:20)

T-AM: 9 (1:05:10)

PM: 4 (29:40 w/1M lightposts) [Felt nauseous and light headed]

W-AM: 9**

PM: 5 (36:40) [treadmill]

Th-AM: 9 (1:08:40) [Throat very sore, achy all day after]

F-AM: 8+***

PM: 6.5 (46:30)

Sa-AM: 13.5 (1:43:40) [Felt wiped]

Su- 6 (46:10) [Better, throat still sore-ish]

Total: 85 miles

*: Didn't actually think I'd workout as I was feeling wrecked from yesterday's travel. Went to jog with the group I run with in the AM, but decided after 3 to just do it and have it off my mind. Wanted 4M of 70/90-1M jog-5x1k @ 2:55. Just did the 4M part and called it a day (too hot, didn't start 'till 8:30am). 3M warm-up+Drills+4xstride, Splits : 69-89-70-90-69-89-69-89-69-88-70-89-70-89-70-89, 3M sloww c/d.

**: Debated making up for the missed K's Monday, but decided to just do 600's@10k with a short-ish (200m)rest with some 200m buildups after.

2M warm-up+drills+4xstride Splits: 1:45 (62) 1:45 (62) 1:45 (60) 1:44 (64) 1:45 (67) 1:45 (63) 1:45 (77) 1:44 [1k jog] 4x200m build-up w/200m jog: 30-30-31-29.

Felt like shit. Mechanically very easy, but had to stay focused the whole time to keep pace; felt like breathing through a damp coffee filter and heart felt like it wanted to blow out of my chest at points. Only saving grace for this session was that I'm still able to split 6.low for my fastest 50m sections on the buildups.

***: Easily the worst session of the week. Wanted 4M @ 5:10, 5min rec., 3x1k @ 2:50-55. What I got was...shyte.

Warm-up+drills+5xstride+2M tempo, 2min rec, 1M tempo, 1min rec. 1M tempo...STOP. Splits: 5:11, 5:09 (2:02) 5:09 (67) 5:22.

Felt like a hot box of death from the get go. Thought that taking Thursday easy/off had fixed me, but apparently not. This was just miserable and disheartening.

Well, learned this week that I can't schedule workouts Like I would in late March/early-mid April weather! Too hot and it just won't let me (someone who is deeeevorst in warm conditions) get in the quality on longer (1l+) reps and tempo sessions. Also learned that I won't be on the elite line for Peachtree, so not wasting the gas money to drive there when I can't recoup it with a small winning, and ALSO found out (while at happy hour) that my 5k is a week away instead of the 2 I expected.

All this considered I cut things short (would have had to any way with how I was feeling) on Saturday and kept it really easy today. Going to do a typical pre-race prep workout Monday, light 200's Wednesday, and race-prep Friday...and just hope that the good guy I'm racing is a bit more out of shape and I'm a bit less tired than expected. Really sucks as royalty is in town this week and I wanted to spend it being an idiot with him and the guys before having to worry about racing a week later. Also: any suggestions on a good race in early/late July I can replace Peachtree with?

Hi everyone,

I'll try to keep this short, I ran for a few days this week but it looks like there may be other things at play with my knee so my doctor ordered a MRI. He's going on vacation the day of my MRI (this Wednesday) so I am seeing another doctor at that clinic, so looks like I'll be getting a 2nd opinion as well. (not that I didn't trust the guy I have now, but a fresh set of eyes wouldn't hurt at this point)

I still feel like my symptoms are a lot like ITBS, but there are days when I can't run for more than 2 minutes before it becomes too painful so that seems a little quick for it to come on. I am still cross-training a ton to stay in shape, but I'll probably stop posting my "training/status" until I get this thing figured out and can post weeks that resemble actual running training.

Just wanted to thank everyone here for your feedback and support over the last few months, I hope to be back sooner than later and continue to contribute to this awesome thread. In the meantime I'll mainly be in lurker mode.

-Steve

Some quick shout outs for the people racing soon, apologies if I miss anyone:

Pablo, NP1112- Pending a miracle cure in the next few days I will probably be a DNS on the 22nd. I might be able to assist with getting you guys gels/water or picking up clothing along the way if you want to ditch a pair of gloves/sleeves/long t-shirt along the way. I'll let you know by next weekend. You guys are looking great in training, if I am going to miss the race it'll at least be fun to watch you guys kill it out there.

NJ Truth, StevenJ- Good luck at club nationals guys.

Brumrunner, DCrunner0910- You guys appear to be on a roll lately, keep up good work.

Xenoscreams- Nice mile recently, once you knock down your times at those distances I bet running 6:10-6:20s for a HM will feel much easier.

Has been who never was, Ghola- Good luck with your miles/3000s coming up.

Numbers: was the moderate and on/off segments a progression or is that the range of paces you hit? Good call on the no frills run being a rust buster and goal of HM pace. hope the weather holds out for you and is a good day.

2mile: nice overall week. Jealous of your easy pace haha. Any goals or races figured out for this fall?

run123: great week with lots of fast fast days. What is the bleacher circuit? Running up and down?

pablo: hope you get over the cold and back to normal soon. and glad you got in the sessions you wanted. Great tempo run given the way you were feeling. I think you are on track for a good time in Duluth

slartzio: i like the tuesday session. pretty consistent minus that first 400 ;) haha. glad you felt recovered after the tempo and you know your training range for that run now.

Feather: way to tough it out and attempt/alter your workouts. hope you get over whatever sickness has got you down. at least it is the week before the race and not week of?!

steve: hope this MRI will get things figured out and the 2nd set of eyes helps the other Dr. cant hurt, right? No need to stop posting your training. I think it is good to see what people/you can do while not running and still get great benefits. I think you are crazier for all the the cross training youre doing than the running haha. I will prob msg you on facebook closer to the 22nd to get things figured out.

Feather- Of course I realized I forgot at least someone right after I posted. Good luck this weekend and rest of the summer man, really looking forward to seeing you tear up the roads. btw, any plans for a late-summer/fall HM debut?

Goal: Grandmas Marathon sub 240

Tune up: 5k 6/15 sub 16

Mon: 8 + 4 (12)

Tues: 8 + 3 (11)

Wed: 6 + 4 (10)

Thurs: 6 accels + 4 (10)

Fri: 20 (18@MGP) (20)

Sat: 6 + 4 (10)

Sun: OFF so far (0)

Total: 73

Friday: 18 @ MGP with 1 up/down. 1:46:36. 5:55.3 avg with my last 6 avg of 550. Last mile 5:43.2. Almost 5 sec/mi faster than when I did this about 2mo ago. Less hills but felt pretty good and smooth until the last mile. Took a gel every 5mi (i think that is my plan for marathons from now on).

Sunday: Pulling a 48 at work so I will probably get bored and end up running something today.

Goal: 8:45/15:15 by end of summer

Monday: 15km easy (15)

Tuesday: 3x5x400 off 60/45/30/15s, two lap jog between sets, mostly 69/70. Very tough with short recoveries. (18)

Wednesday: 14km easy. Sore. (14)

Thursday: 27km easy (27)

Friday: 11km easy (11)

Saturday: 8km easy (8)

Sunday: Midland League 3000m, 3rd in 8:47.5. PB. (18)

Week total: 111km

I ran a PB today. I felt good and went off with the leaders, and got a tow for the first 5 laps.

Splits of roughly 67,2:19,3:29,4:41,5:51,7:03,8:13 - these were called out at the 3k start line. No watch.

I'm not far off 8:45 now. Pleased with how things are going.

numbersguy - good luck on Tuesday.

2 mile - what races are you targeting and what times are you aiming for?

RunRun123 - quick 200s! What were the recoveries?

pablo - a day off is always the right thing to do if you're not feeling well. Very quick tempo run yesterday. If that didn't feel too much like a race effort then you're in very good shape indeed.

Slartzio - speed work at 800 and 1500 paces is really important as well as the race-specific training you do. I can't recommend it enough.

Feather - Good luck in the 5k. Lots of 70s per lap stuff. I assume that is goal pace?

NP1112 - 18 miles at target pace. Nice. Like I said to pablo, as long as that didn't feel like a race effort you're doing really well.

M: 12

T: 13 with 5 tempo 30:30

W: 14 felt tired

R: 4/10

F: 6 so much rain

S: 13 with 4 tempo 23:05

Su: 18 steady felt good

~90 i'll take the lesser than planned miles for the T/S/SU better efforts

gonna keep this short because i have work to do

M 7.3 tired, (7:24)

T 8.1 easy, trails. (8:01)

W 9 (6:42), 3 (6:43) good day

Th 8.3 easy (7:05)

F 6.4 easy (7:24)

Sa *** 7.4 (6:39)

Su 9 tired, felt like hell (7:43)

***= went to a local fundraiser for the high school. small town event. starts with 1 mile, then 5k, then a 400m downhill, all on road. I was expecting a couple faster people to show up because they give out money to first place, but I was the sole competitive person there. Won each event, in 6:49ish, 18:50ish, and somewhere around 56 for the 400, downhill.

didnt cool down after the 400, and in addition i played 2 hours of untimate frisbee later, and i was fried this morning for my long run, so i cut it down to 9 miles. it felt like 8:20 pace but i refused to look at my watch, and it ended up a mroe respectable 7:40s

not exactly marathon training, but i've not been feeling up to running a lot or doubling. hopefully i get the spark back soon. i am regretting not taking more time off last month

I have to get ready to homebrew with my boyfriend (we're making a Belgian tripel) so I probably won't be able to comment until later, but here's my week!

Goal races: Mile, 3000, and 5000 at all-comers meets so I can get faster when I go back up to longer races

Goal times: 18:30 for the 5000, 10:45-10:50 for the 3K, sub-5:30 for the mile

I think this is a week I should be really proud of.

Monday: Corework in the AM. PM 8.5 miles at 7:39 pace. Hot and sore, but feeling really strong.

Tuesday: 6 at 8:05 pace. Legs trashed. Jogged nice and slowly. Waited too long after Monday's run to eat dinner I think. Strides after.

Wednesday AM: 5 at 7:52 pace. Felt good. A little bit of arch pain. Iced and rolled.

Wednesday PM: Practice, 10 total with a 3.5 mile light tempo a little under 6:30 pace, some easy jogging, and then 5 x 45 second hills with 2:00 rest. Tempo felt very good, like I could have kept going forever. Hills felt like the last 200 of the mile over and over and over again. Probably good for me though. A little more than I intended by accident. Strength training after.

Thursday: AM 8.5 at 8:00 pace, nice and easy. Started off really slow, got into it by halfway (negative split by over 40 seconds). Tired and sore, as expected. A little arch pain, iced. PM corework. Side planks with leg lifts make me want to punch babies.

Friday: 7.5 at 7:55 pace. Wore my new NOP shirt, felt like a badass. Strides after.

Saturday: Practice, 10 total with a 4 mile tempo, 3 a bit under 6:30 pace picking it up for the last mile (nobody wore a Garmin, but it felt pretty fast). Then some jogging into 4 x 150 meter strides (I timed them out of curiosity, 27-28 seconds for me), then more jogging into some box jumps. Nice combo workout. Fun. Legs still kind of sore from earlier for some reason. Strength after.

Sunday 16 at 7:55 pace, 10 with a running partner and 6 alone. Felt very strong at the end. Had to climb over some giant hills back to my place, ouch.

Total 72.5 miles, which I think is my longest week ever, if only by a mile. It was by accident since Wednesday was a combo workout. Also added more corework, and I'm digging it but I want a more comprehensive routine, so if anyone has any suggestions for good corework for runners (especially a complete routine) they would be much appreciated.

My arch is doing OK. I went to PT on Friday. It's not plantar fasciitis *yet*. But it's a bit tight and irritated down there, so I'm on top of the icing, rolling out my foot, some extra strength stuff because my ankles are weak, and some calf stretches I hadn't previously incorporated. I feel like once I get up to this level of training there's always some twinge I have to keep from progressing into an injury.

I've gained a little weight and it's honestly freaking me out even though I'm running strong, so I'm not sure how to stop worrying about that. I have a feeling it's muscle from the added corework but I can't convince myself that's true.

numbers- good luck on tuesday. nice week overall too.

2mile- build up steady when adding in speedwork after a few down weeks. but looking at your week, you look ready.

runrun123- nice week. what sort of things are involved in a 'bleacher' circuit?

pablo- solid week. i too have suffered with a cold late this week but it doesn't seem to have affected you much. great 4 miler.

slartzio- glad you have put your injury troubles behind you. 2 great sessions this week.

feather- you may not have got in the sessions you wanted but be honest, they are all pretty solid.

steveinalaska- damn, sorry to hear about the issues.

np1112- great friday run. you're looking good for the marathon. good luck in the 5k next week too

brum- congrats on the PB. 8'45 definitely achievable this summer.

themack- nice tempos.

reed- your saturday event sounded like fun for you especially! congrats + a few $ richer

xenonscreams- a good week. hopefully your niggle is just a minor thing.

Goal Race: Leeds Abbey Dash 10K (17/11)

Gold: Sub 33' Silver: 33'-33'30" Bronze: Sub 34'

Next Race: hilly 5 mile race (6/21)

Win

Mon: PM 10.2km easy (4’29” per km)

Tue: AM 4.18km easy (4’36”) PM Club Session - 10*~600m on grass/trail loop. ~200m jog between reps.

1’49”/47/47/48/50/49/50/49/49/49 (11.82km total)

Wed: PM 8.66km easy (4’37”)

Thu: PM 9.2km easy with ~8km on grass/trail/country roads (4’40”)

Fri: PM 6km fast continuous run: 3’35”/27/30/24/20/22 = 20’38”/3’26” per km (11.5km total)

Sat: PM 6.21km fairly slow (4’51”)

Sun: PM 20km easy (4’35”)

Week Total: 81.77km

Very happy with this weeks training. 2 solid sessions and decent volume. i feel i am in decent shape at the moment and am looking forward to carrying it on through the summer. the 5 mile race is a brand new event, its located in a fairly hilly location along some country roads so i am expecting it to be tough. also it is organised by my old club so i am eager to win it (there is a reason but it's too much to explain).

Happy training everyone!

apologies for the continuous bold writing... i should proof-read beforehand

:D

numbers: solid week man, keep it fresh

2mile: that's a large amount of quality, nice work

runrun: those 2 miles of bleachers sound like they'd be tougher than just typing that down.

pablo: get healthy man

slartzio, where did you read about that fast thing? i'm considering gently getting into faster stuff either this week or the next

feather: i think i'm going to gradually start building into that 4m of 70/90 w/ 8x400 in 70 w/ lap jog then just gradually start pushing the recovery as the summer progresses. good luck with the race this weekend

steve: hope things go smooth with the mri man

np: are you not just wiped out doing those huge volume workouts everyweek? how do you feel you are recovering from them?

brumrunner: congrats on the pb. that consistency is payin off

themack: i'm diggin those singles man, keep it up

reed: the ultimate frisbee cooldown was a staple of my hs team back in the day. keep priming the engine and it'll start eventually. keep your head up.

xenon: when i could get my core going really well i'd just cycle through sets of crunches and pushups, but the crunches would be a mix like one set of side crunches, a set of legs flat, a set of flutter kicks, and just mix it up each day on what i did, then do like 10-25 pushups in between. i honestly think the 10x (10 pushups - 30 crunches) is great because it's mentally pretty easy to think your way through.

dcrunner: nice week man well on your way to sub 33. when I ran 33:18 a couple years ago and was running similar sessions. so no reason you can't be there with any progression at all.

as for me, i decided not to push my luck too much last week.

monday: out 25 back 2345 (720-730s throughout)

tuesday: off

wednesday: swam 30 min

thursday: out 25 back 22:30 (last 3 in 1740)

friday: out 25 back 23:50 (620-630 avg)

saturday: out 26 back 23:50 (710s out, didnt care on the way back so didnt check splits)

sunday: who knows, maybe 30 min later

mentally it's become difficult to get up for it everyday when there's so much stuff i have to study. summer law school is not for the faint of heart.

then friday night went to a college town nearby w/ a good friend to see a concert/meet up with this chick im into and her friends. we all got absolutely smashed and had a great night. We were out til 530 and had to leave that morning at like 7, so my saturday was pretty difficult

triathlon is looming next week. I think if i swim a modest time (10min for 1km?), keep pace on the bike (19miles), and can get to the run w/in a couple minutes of the leaders i can run 5:40's for the 7mile stretch.

so my goal for next week is to run under 40 min for the 7 mile part of the triathlon.

in the last two weeks i've dropped ~ 8 lbs. so that's good. down to 154 still 10 lbs off my race weight from last cross season