cmm268: 6K is standard for women in college XC. It also seems to be the standard at the club level after college, and a lot of the meets my club does (like the first two I'm doing) are college meets anyways.
I had a terrible, butchered collegiate running career so I find it really exciting to go back and race college kids hahaha
NJ truth, still a fast half. and a couple killer workouts.
forcerunner, nice 5 miler. you've got to be in 25:20s shape at least with some competition, assuming that your run was a time trial.
I have a new goal. Besides sub 26 for 8k, I want to make top 5 all time for my team for 8k times. 5th is 26:16 but I think this year we'll see a few more people under than in our first 8k. 4th is 26:07.6, 3rd 25:57.5, 2nd 25:51, 1st 25:47. that top spot seems within reach, but not this early in the season.
this year i think we'll have 8-10 guys under 26:30, with about 4-5 who could run under 26.
my week
M 9.7, 7:35/mi
T 4, 7:45/mi and 11.4 w/4x2k in 6:58(5:35/mi), 6:45/mi avg
W 9.8, 7:28/mi
Th 6.2, 8:10/mi and 6.3, 7:40/mi
F 12.2 w/12x400 around 80 sec. 6:53/mi
Sa 5 hilly trails 9:45/mi, and 8, 7:18/mi
Su 14.9, 7:18/mi
total 87.5, 7:28/mi
second week of ~90 mpw. got 13th overall in a strava mileage challenge for the last 16 days. ran 202 miles. i'm also in 13th in the september mileage challenge at 263 (but you wont see me in the results, not every run was gps)
as for the legs, i'm feeling good. may try to hit 100 next week
Houston Half Marathon - Week 3 of 18
Monday - off. (felt tired, and decision was made easier when I rolled my ankle about a minute into my run)
Tuesday - 7 slow
Wednesday - 7 slow am, 4 slow pm
Thursday - 8 moderate
Friday - 6.5 slow am, 3.5 slow pm
Saturday - 6 very slow
Sunday - 13mi moderate.
Total = 55 miles. A few more miles than last week despite having a day off and got in a longer "long" run. More importantly the legs are feeling better and my pace on easy/slow runs are increasing with the same effort as 2-3 weeks ago. (actually feeling better now that I'm slowly acclimating). Finding some really nice and hilly loops around here too.
Just a click or 2 shy of 40 miles this week.
Notables:
Tues: 2 x .85 mile cc loops (2 min rest in between); 2 x 700-800 meters on same loop (90 secs rest). All between 5:30 and 5:40 pace.
Sat: CC race #2 5k 17:30 5th place master/19th 0A
The Tuesday workout was with my old HS team. They are a bunch of beasts and did 5 full .85 loops. I sucked wind for 2 and then shortened my next 2.
5K race: went out in 5:30 with the top 25 or so. Downhill start and a few heros went out way too hard and came back. Mile #2 featured a couple of nasty hills and was 6:00ish. Got passed by a master around 2.25 miles and tried to go with him, but my lungs were not having it. Spit up a nice chunk of green mucus in defeat and let him go. Could've and should have run in with him. Thought about trying to run him down over the last 200, but then thought again and did not.
I give the race a so-so in terms of my effort/courage. Got beat by 2 guys that I beat last month. Been battling a sinus infection and am just now starting to feel better, but bottom line is that I 1/2 a$$ed it a bit the last mile and when it was time to make a move, was gapped by too much. I will extract my revenge the next time we race hopefully. Cheers all.
Hi amigos,
Cmm I took irwins naturals. "angel multi" and "strong bones and healthy teeth" ones. I like doing the last 1/2 to 1/3 of the lon hrd runs at Mp and the last 1/4 to 1/5 of all other runs around Mp. So yeah that sounds about right. It's mostly by feel though. I don't do many workouts, just not my style but I make it a point to run Mp every day.I live about a mile down a large hill so its pretty easy to close fast, but I like the turnover at the ed of runs on tired legs.
Mueble- don't we all feel that way :). Good week
Slartizo- I always find tapering the most exciting. Relish the anticipation and rock it race day
King-ditto. I'm excited to see how you do because we have the same goal. What's your pr?
HS- be careful friend with stress rxs. You are young and growing.
Xenon-great week as usual
Elif- didn't you just run 126? If you stay healthy sub 125 is a good reach goal assuming similar courses.
Force-didnt understand your workout but woo! Nonetheless
CNN-gl with 243!
Np-what's your goal btw?
The sc- rest is good and seems like its a scheduled part of your training. Don't worry. Thanks for your encouragement. I fully intens to crush it for about 5 weeks then ease off for 2.5 weeks :)
Napper- its a solid training block as you said. No wonder you are tired. Taper away and rock the race
Vf- hard to say about 120 based on this week. You def seem close though so if this is a bad week, I'd say you have a shot esp if you taper well. I tend to taper really well but others don't get as much of a boost
Nj-one day I will be sad about a 110...one day :)
Reed-killer week!
Tgd- gj
Cash- nice week. Is this .85 loop thing common? someone else mentioned it on this thread and I've never heard of .85 loops.
Keep rockin everyone! Have fun and stay healthy
Muebele - Looks like a solid week.
Slartzio - Nice job on the Friday workout. Very consistent.
Renewed - Looks like you're well on your way to hitting your goal. The w/o on Saturday was a hard 5miler on a .83 loop, so I gave splits for each loop and the mile pace in parentheses.
King - Dissapointing when management screws up the course, but at least you won!
Runnersfix - Looking forward to seeing some great training in the coming weeks.
Hser - Hit the pool hard and you'll come back strong!
Xenon - Looks like you're grinding out some good XC work despite being on-call. Good luck with your races!
Elif - Nice job cutting down on the 10x400.
cmm268 - Good to hear your shin is getting better. Nice Thursday workout! I think I'm just going to train through until November and taper for my 10k.
NP1112 - Great mileage! Sounds like you have a great crew to run with as well.
Stone Cutter - Thanks! Although I am quite jealous of your week haha.
Napper - I like the gear shifting w/o. Good volume at MP this week too!
VF - Good job salvaging that last mile at least! First step towards achieving your goal is thinking you can do it.
NJ Truth - Good looking down week. Great consistency with the quarters and it's always nice to get some prize money!
reed - Nice mileage and its great that you're feeling good! I'm thinking I can run right around low to mid 25s in two weeks. Your training definetly points to you being able to get in that top 5.
Garbage Disposal - Good volume with a nice chunk from the long run!
Cash - Nice 5k!
Muebele: sounds like a solid week with 3 quality sessions. When is the 8k?
Slartzio: great week and consistent mile repeats. Enjoy the taper and try not to go crazy haha. Trust in the training and get that goal!
Renewed: glad youre feeling good. Interesting to see how your training goes with the 1–2 @ MP each run. No time goal, just go for the win. I need to get some serious hill training in starting soon. 3500' climing and 3800' downhills.
Kingjog: sucks about that 10k but winning helps out? Solid weeks with speed and long runs. 3 week taper? Will you still have a longer long run in there?
Xenon: looks like you are back into things just as before. Will your mileage stay about where its at?
Elif: way to finish on those 400s. I know exactly how you felt on that long run, i was so close to that today but found a port a potty
Force: awesome week amd one hell of a 5miler! Yea i dont run with them often because they are just too fast for me haha.
Cmm: great week. Long run and interval workout look solid. Glad you are right where you want to be, i think?
Stone: off days are harder than workouts! Enjoy the time off
Napper: looks like you made the right call switching the workout. And sometimes its the little mental things like switching shoes that help ya out. I know i do it sometimes haha.
VF: dont give up on the 1:20 goal. This week looked good and a taper can do amazing things for the body!
NJ: woah look at that low mileage ;) haha. Was this half more of a workout or race? Awesome workouts for a race week!
Reed: what are your goal distance(s) and time(s)?
Garbage: you will be back to your old self sooner than you think. Glad youre making a slower(smarter) comeback so you can get stronger. So do you feel like youre fully acclimated to the altitude?
Cashclay: great week. Sometimes can be hard to close that last mile when you arent feeling it.
Muebele- I like the general weekly structure of your week. (2 workouts with a long run). I hope to be into that stage of my training in another couple of weeks. Keep up the good work.
Slartzio- You've had a pretty consistent cycle and are hitting your workouts as things are coming together. Good luck this weekend!
Renewed marathoner- Glad to hear abut the awesome turnaround with your situation. Hope that translates into weeks and months of solid training to come.
King hobbyjogger- Looks like a couple of very nice weeks and congrats on the win! Enjoy the taper man. (I know, easier said than done)
Runnersfix- Good to see you back. I'm running Houston as well (and trying to qualify for the USA half again, but it looks like time may be running out for me to get in shape and get a qualifying time, so maybe 2015?). So I hope to at least get a glimpse of your training for this cycle.
A high schooler- Don't give up man, you can maintain or even gain fitness if you do enough quality/quantity of cross-training. I know it'll drive 99.99% of the people insane, so hope you're hanging in there.
xenoscreams- Way to get back into it. Very solid week.
elif- Some nice workouts and overall a balanced and solid training week. Good luck this weekend.
forcerunner- congrats on the unofficial but flying solo PR man. Maybe sub-25 will be in the cards after a few more weeks of solid training and you get in a competitive race?
CMM268- That looks like you hardly lost a beat at all, got right back it after your injury woes and in much better shape than you probably anticipated. I guess the hard part here may be to have the discipline to hold back in Chicago and to train through it?
NP1112- Looks like you are back to your standard 100+ mile weeks and sounds like you had a hell of a group to run with.
I don't know how I am doing in terms of being acclimated, since as you know I am getting back in shape as well so I can't tell if my runs are getting faster/easier because of being acclimated or because of weight loss/fitness gains. My times on my runs have come down about 30s/mi on average in the last few weeks though and I feel like I am back in the rhythm of things so I am definitely happy about where I am. I haven't done a lot of quality stuff up here except a couple of minor progression runs, but the local running club puts on a free 2-mile race every month and I plan on running the next one in two weeks to see how much progress I've made since last month.
Napper- You've had a solid last few weeks of training sine you joined the thread. Hay's in the barn man, really looking forward to the race report in a couple of weeks.
VF Runner- Your training looks like it's coming together. When is your goal race?
NJ Truth- Definitely looked like you trained through this one and for not being in it mentally 100% that's a heck of a time! A little bit of prize money for a hard workout isn't a bad deal either. Hope your injury issues are gone since you didn't mention it.
Reed- Nice week and it sounds like you have quite the group/training environment to really push yourself. When do you open your season?
Ca$hclay- Nice workout and race this week. It's hard to bring it mentally every race, but at least you got a solid effort out of it and will use it as motivation going forward.
Garbage: sounds like a great and free way to test your fitness. Is it possible for you to go to sea level for harder workouts? Dont know how far of a drive that would be. And what are you doing up so late?! Haha
I MIGHT change my goal race to a 50 miler. A few local guys plan to do the lookout mountain 50 miler 2nd week of december. A week after the planned trail marathon. Some solid road guys are switching over so i might just try and hang on lol
Some more comments:
Napper - you are in great shape heading into the taper. That 10 mile tempo is a tough one.
VF Runner - you seem to be making the most of your time and getting in a lot of quality. There's still time to hit that 1:20 goal if you can sneak some longer tempos (5-10mi @ MP) and some HM pace intervals (4x1.5mi, 3x2mi, 2x3mi) in your training mix.
cmm268 - next for me will be a spring marathon (maybe Ocean Drive on 3/30/14).
NJ Truth - that's still a great HM effort with no taper and coming off tons of big workouts. How is the capsulitis doing?
reed - very nice week. Like your chances at the new goal.
TheGarbageDisposal - glad to hear that the legs are feeling better. I think every 4-5 weeks you'll naturally feel that breakthrough with your everyday runs as you work your way back into shape.
Ca$hclay - I love your very colorful race recaps. Looking forward to you exacting revenge. :)
Had a good week!
Monday- 5.5
Tuesday- 5
Wednesday- 5
Thursday- off
Friday- 4.5
Saturday 5
Sunday off
Tot. 25
Things are picking up. Monday definitely had a "day one feeling". I ran around 7:30 pace for most of my runs. I feel that the hunger to run is back at a level I can get into it again. Only problem this week was shin splints flared up. The next week is going to just be cross training. The good news is that I have a wellness center at my new school that is just amazing. I found an elliptical-like machine that mimics the stride of a runner. It is a real workout and feels close to running. I think if I can get down in weight a bit more the shin splints will go away.
Since it is kinda a week one feeling I would hope to be building mileage each week. This next week should be an hour of hard cross training. I hope to get my core workouts in and arms as well. Overall I would like to make a comeback to the track for part of indoor and outdoor. Summer might be a peak with some road races. Anyway it is September, and I am just excited to get back to running serious again.
Hope everyone had a good week!
NP- I dunno, I get bouts of insomnia when I am increasing mileage for some reason, it doesn't really bother me short-term though so I try not to get too stressed out about it.
I don't really have anywhere close that I can drive to, but I am not even doing workouts yet and I think I'll just experiment once I start and soon I should have an idea of how that translates to performance at sea level.
Stone Cutter- Hope you're enjoying your break man. I know those breakthroughs you're talking about, and I tend to get back in shape even quicker than that... the main thing is just being disciplined when I go out to eat and losing the weight. I am pretty happy that 3 weeks ago I was closing my runs in low 7s and now they're more like low-mid 6s.... it's just a matter of increasing the mileage now and slowly introducing workouts as I don't really want to run that much faster on my regular runs.
Diesel- Nice! Good to see you slowly building back up too.
NP112 - I hate people like that:) Last year when I ran Minneapolis there were people shooting the breeze with a goal of casually running a 2:45. Not quite where I want to be in terms of fitness and weight but it is what it is. Hoping to have a good few weeks with Chicago and then nail Savannah.
TheGarbageDisposal - Another solid week and probably good to bail on Monday run. I'm excited to see you back in form as you provided a lot of motivation last year during the Boston buildup:) What are you doing in terms of recovery? Foam rolling, stretching, etc? Regarding Chicago--I plan to go out in 6:20-6:30 for 6-8 miles then make it an 18 mile marathon pace run of 6:10-6:14 and hopefully come in around 2:43-2:45. guess we'll see how I feel though.
Ca$hclay - Nice job on the race, sinus infection and all. Sounds like you have a little vendetta for next race:)
renewed marathoner - I'll have to scope them out. I take a green tea extract, fiber, multivitam and milk thistle. Not sure how many more "pills" i can add to my routine:)
garbage disposal, my season starts 0ctober 5th with a 5k...dunno if road or xc, but i'd like to break 16 if it's a road race, or PR. idk if that's feasible or not...my road 5k PR is 17:03 still compared to 15:46.
np1112 goal races are club xc races. 8k mainly, but possibly some others like 4mi, 6mi, and one 5k. my goal is to break 26 for 8k, and i'd like to run 20:40 or so in that 4 miler.
CMM268- Yeah, I think you are in shape to run a PR in Chicago, but if you get in a few more weeks of training you should crush 2:40 in Savannah (and probably pick up the W too).
I have been stretching and have discovered something that seems to work even better than me for foam rolling. My wife bought one of these small foam balls that are studded but doesn't like it so it's mine now. Look up - Pro-Tec Orb Massage Ball 5" ... it hurts like a mofo but my ITB issues seem to clear up within a few hours.
I am also supposed to be doing hamstring strengthening exercises but the movers still haven't shown up with most of our exercise equipment yet so I am just counting on the extremely hilly routes I have been running now to take care of that, but I should start on a strength routine soon.
Reed- Sounds good. I mean, if you want to go sub-26 you pretty much have to go through 5K in around 16min anyways. It looks like your training has you right on course too.
[quote]renewed marathoner wrote:
Cash- nice week. Is this .85 loop thing common? someone else mentioned it on this thread and I've never heard of .85 loops.
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The .85 just happened to be the distance of the loop we were running that day, so not common. But IMO, it was about .35 too long :)