Road Racing and Training Thread - Week Ending 10/6

Looking good there stone cutter. Seems like you've been feeling pretty. Just how it should be at this time. It's been good for me as well, nothing crazy. Instead just consistent training. Here's the week:

USA Half Marathon Champs: 1/19

M- 7 miles at 7:02 weights

T- 7 miles at 7:05 strides

W- 12 miles, long run kind of...6:17 pace with the last 5 miles at 5:45 pace...finished in 5:25.

T- 8 miles at 6:47 pace weights

F- 8 miles at 7:13 pace strides

S- 9 miles with 8x1k with 400m active rest. 3:04 avg. Started at 3:10...finished at 2:59. The rest took about 2:30. Did them on this loop in my neighborhood

S- 8 miles at 7:10 pace weights

Total- 59

Good week. The 1k's I thought would be harder but ended being relaxed. And about the 12 mile long run...in my mind I'm still in recovery mode so nothing crazy yet.

Hey everyone, first time posting in the thread here. My goal is a track 5k in the spring, hopefully under 16 minutes. I have a thread up titled "Train me to sub 16", if you guys want to check it out!

Goal: 15:59 5K

Goal: 4:10 1500m

M: 4 mi easy; 5 x 1000 @ 3:40 pace; wu+cd 3 mi

Tu: 4 mi easy; 4 mi easy

Wed: 8 mi moderate; 5 mi easy

Th: 6 mi easy

F: 4 mi easy

Sat: 5K XC race in 18:40; wu+cd 3 mi

Sun: Rest

Thoughts: I'm in better shape than my race fitness shows, or at least that's what I like to think. I did miss a lot of base over the summer, so I'm considering just going back to base for a couple months. Still haven't decided. Normally I would have done a tempo on Thursday, but I really wasn't feeling it this week. Course was pretty tough, but not too bad. Really need to work on my aerobic engine, as my legs felt fine.

Week total: 47 mi

M - 5/5 double

T - AM: 5mi. PM: 2 x 1200,800,400 w/ 400jog + 4x200

W - 5/5 double

R - 5/6 with strides in PM

F - AM: 4.5mi. PM: 8k Race 25:48

S - 6/5 double

S - 6 with Hill Sprints

Total: 81

Tuesday - Did a sort of light workout before racing Friday. Splits of: 3:55, 2:38, 77, 3:55, 2:37, 76, 32, 34, 33, 32.

Friday - This was my first CC race in a year, so I wasn't sure what to expect. Times were pretty slow across the board but I competed pretty well. Got 4th behind two former NCAA qualifiers and another solid former D2 runner.

11th straight week above 80 miles! I think I'm going to run a 5k as a tune up on 10-26. I hope everyone has a great week!

Hello, everybody. Sorry in advance for the wall of text.

Monday - 6 @ 8:20 - felt sluggish and lazy. ran relaxed. Not a bad run overall.

Tuesday - 8 @ 7:44 - still a little tired, not feeling great.

Wednesday - 6 mi @ 7:54 - feeling better.

Thursday - 6 @ 6:57 with 4 mi MP tempo - miles in 7:20, 6:43, 6:43, and 6:32. 2 mile CD in 14:30. I wanted to get in some quality running this week. The Pfitz plan called for 9 w 3X1600 @ 5k pace. This felt like too much to me, so I replaced it with this run. Felt really really good and relaxed throughout, and all but the first mile were a lot faster than my projected goal race. I am pulling HUGE confidence from this workout, even though it wasn't much quality running.

Friday - 5 @ 7:46 - a little bit tired.

Saturday - 7 @ 7:50 - felt pretty good.

Sunday - 10 miles @ 7:25 - Felt relaxed and easy. Cut down from 7:48 to approximately marathon pace at the end.

Weekly total 48 miles. Racing one week from this morning (!) and feeling pretty good about it.

I have 2 issues to ask the group about -

1. I am planning to run 6 miles, 7 miles, 6 with 2 @ mp, 5 miles, taking a day off, and then 3 miles next week. Too much? not enough? Also I have never warmed up for a marathon. What should I do? Pfitz says 2 5 minute jogs.

2.During almost all of my long runs I did not use any sort of gel or sports drink. I ran a supported 22 miler a couple weeks ago that simulated the pattern of aid stations at the marathon. I took gatorade at every water stop and then 1 powerbar gel when they were handing them out about 12 miles in. I would love to not have to carry gels in the race, but I took 4 last year and am a little nervous to run without them. I drank no gatorade last year, however, so do you guys think that Gatorade is a good replacement for gels?

The Stone cutter - Great to hear that you are feeling fresh and faster. Definitely a good sign as you head into your next block--what kind of buildup do you anticipate for March in terms of weeks?

RunnersFix - Great quality in that 12 mile run with the descending time and solid 1k intervals!

Ramanujan - welcome to the thread, I'll have to go check out your other thread:)

forcerunner-congrats on your race yesterday!

King hobbyjogger - a 4 mile tempo is great for 1.5 weeks out from the race, especially if it builds confidence! Regarding your questions:

1 - I dont warm up for the marathon because I find it very hard to at large marathons where you are in your corral 15-20 even longer before start. Just some dynamic stretching and using the first mile or so to get into my rhythm.

2 - this is tricky, because it's all about finding what works for you. I think as long as you are getting in sufficient carbohydrates then it doesnt matter where they are coming from (Gatorade vs gel). My only question for you is do you think you drink enough Gatorade at the stops to take in the right amount? I dont use gels in my training but pick 2-3 runs per cycle where I take them just to make sure my stomach can handle (never an issue). For me, I take gels, water and then rotate Gatorade in every now and then during marathon. I wouldnt go without anything though, even if you feel ok I think you are comprimising your performance over the distance.

Goal: PR at some point this fall in Marathon -sub 2:43 (chicago or Savannah)

Weekly: 73.4

YTD: 2,460.1

Overall, pretty good week and feeling pretty healthy with just the usual soreness and stiffness that comes with running.

Mon: 8 E @ 7:07

Tues: 11 interval - 6:37 avg for run did a 1x(3mi,2mi,1mi)set - (5:38,47,45)3 min rest(5:41,54)3 min rest(5:35), 4 E PM @ 6:56

Weds: 6 E @ 7:10

Thurs: 9 E @ 7:06

Fri: 8 E AM @ 7:03

Sat: 7 E @ 7:11

Sun: 17 @ 6:47 - mixed in 3x2 mile tempo sets (11:53,12:05,12:20). Picked a pretty hilly run and it was way too hot/humid for October!

Also did my usual core & foam rolling a few times this week. I'm going to do a taper this week and see what Chicago holds. Currently calling for rain so it could be a miserable marathon and I could be looking at Savannah for PR.

Hello everyone!

m 0

t 0

w 0

t 0

f 5 7:57

s 5 8:35

s 5?

Recovery week for me, planning to do 40/50/60 MPW in the next 3 weeks and then picking up a 10k race in January, goal is 36:45.

Stone: glad things are feeling good and the runs are showing it.

Runfix: nice way to end your long run. What kind of mileage do you usually do?

Raman: cant wait to see how your plan goes. Some day i want to be sub 16. What is your PR

Force: great week and 8k. Gotta be a good sign where you placed and who you were behind.

King: good call on altering the workout. I like the 2 ~5 min jogs with some dynamic stretching in between. But you dont want to try anything new on race day/week they say. Just warm up however you think will work for your body.

I would have tested out some fluids and gels during long runs. To make sure your stomach can handle them. I do a gel every 5-6mi taking 4 with me. And try to hit most every fluid stop even if its just a sip.

Cmm: you sure look pretty fit from these past weeks! Hope the weather holds out for ya in chicago!

Slartzio: ahhhh recovery week. I am sure it felt great.

Goal: lookout mountain 50 miler

Mon: 4

Tues: 13(6BP) + 3

Wed: 13 + 4

Thurs: 8 + 4

Fri: 10

Sat: 21(5 failed BP)

Sun: 22

Total:???

Tues: 6miBP 608 to 527

Sat: tried to do a 9mi BP but it wasnt there. Stopped at 5. Added some incline on the treadmill to try and introduce myself to hills. Before i go exploring trails 3000'

Sun: 22 more incline. 3600'

@stonecutter I know what you mean about the easy pace, today I did 7 miles, and the last 3 were 7:37 and felt really easy. I'll just let the body set the pace, yesterday I did 8:3x just because that was the easy pace for that particular day. Hopefully by next week I'll be recovered 100% and I'll be back to 7:4x when I'm not doing a slow recovery run.

@kinghobbyjogger Good luck with your race! I agree on the dynamic stretching, maybe 5 min jog wouldn't hurt but ultimately you should do whatever worked for you in the past

@np1112 when is your 50 miler? is this your first time training for an ultra? (yeah, this week was 17 miles, felt great, ready to slowly build up again to 60)

Early comments:

Runnersfix - you are in the Cat Bird's seat right now. Looking real good.

Ramanujan - Welcome aboard, some great goals you got there.

forcerunner - you're a model of consistency. Great effort in that 8k. It's been 17 years for me, but I still remember how fun it is to compete like that in XC.

King hobbyjogger - all set to go! I think your taper week is perfect. I prefer a very easy jog (think sprinters' jog) about 5-6 minutes long that ends 15 minutes before the gun. I then take my Gu before the race, do 2-3 minutes of dynamic stretching and head to the starting line. I know sometimes for those big city races you have to be in your corral 10-15 minutes before the gun. If that's the case, don't sweat it. Use your first mile to just unwind, don't fight the congestion, and ease into the race. Even if you run 7:15-:20 that first mile, there's tons of time to make it up. Much, much better than going out at 6:40, which I see happen all the time.

And dude, I can't believe you never practiced your fuel strategy before this week! As such, I might try taking a Gu 15 minutes before a run this week and then maybe 35-40 minutes into the run. Maybe also try ingesting one during your little MP tempo to practice ingesting them during goal pace running. I followup my Gus with water, otherwise I drink as many gulps of Gatorade out of the Dixie cups every 2.5-3.0 miles. Good luck!

cmm268 - if I settle on OD, I have 8.5 weeks of a buildup before the start of an 18 week marathon cycle. Hoping to get to around 60/mi week at the end of the buildup, and then work my way up to 75-80/mi week toward the end of the marathon cycle. Guess it all depends on what kind of winter we get and what my family schedule permits. :)

Good luck at Chicago! Like you said, if the weather gods aren't cooperating or if you suddenly don't feel well, you can always run it as practice for Savannah.

Slartzio - Looks like we are in the same boat just a week apart. I plan on progressing from 22 to 35 to 42 to 51 for the first 3.5 weeks and then seeing how I feel from there. Good luck on the buildup.

NP1112 - I don't like the sound of 3600' incline for 22mi on a treadmill. God bless you. :)

Slartzio: first ultra. Ive done a 30mi training run before but nothing on trails and all this climbing. It is 12/14 and 6300'+ climb

XC meets (6K): 10/12, 10/19, 11/3, 11/23, 12/14

XC week three!

Monday: 8.5 at 8:03 pace. Most of this with a friend, starting off very slow and getting into it. Happy my ankle didn't hurt after twisting it the day before. Corework after.

Tuesday: 6 at 7:59 pace. Felt better than I usually do on Tuesdays, like I'd recovered a day early. Strides after.

Wednesday AM: 5 at 8:01 pace. Another good morning.

Wednesday PM: Practice, 10 total with 3 x 2 miles with 3:30 rest. My group was supposed to be about 12:40 but all three of us felt good and ran fast. I ran 12:33 / 12:32 / 12:25. To be honest this was one of my best workouts ever when I consider both how fast I was running and how I felt. I wasn't being stupid and racing it. I was just faster than ever at my normal effort. Strength after.

Thursday: 8.5 at 8:07 pace. Nice and slow, starting at 8:15 pace and getting down to 8:00 at the end. Felt sore and tired, but good. Left knee hurt overnight and was stiff, but felt fine once I was running, so I figured I must've slept funny. When I tried to do bounds after I got an extremely sharp pain so I stopped. Only hurt a little later in the day.

Friday: 8 miles at 7:57 pace. Kind of tired but otherwise feeling good. Some pick-ups during the last half mile. Knee felt perfect all day (this is why I was really confused the next day).

Saturday: Knee hurt so much overnight I couldn't sleep. Stopped by practice to talk to my coach then hit up the pool, then the bike. Did about 40 minutes of swimming and 50 minutes of biking with some intervals thrown in there for funzies. Strength after.

Sunday: 2:10 on the bike. "Long run." Just kept my heart rate at like 140 the whole time. Felt decent, just sweaty and bored.

I was on track for my best week ever when my knee got the best of me. My coach thinks it's my IT band, and I think the reason is a mix of bio-mechanical problems and turning left constantly for six miles on Wednesday night. I'm going in for PT Tuesday, but I think I'll be able to run tomorrow (feels a lot better after two days off) and I've been sticking my IT band like there's no tomorrow. In any case, my fitness is totally there so I don't think there's much I can do this week but make sure I go into the first meet healthy. No use overdoing it (oh my god I'm maturing as a runner).

My coach said that since it hurts when I sleep and not when I run, clearly I need to stop sleeping so much. :)

Houston Half-Marathon - Week 5 of 20

Miles - 82 for the week (308 for the cycle)

Monday - 8.25 AM, 4.25 PM.

Tuesday - 10 AM.

Wednesday - 11 AM, 4 PM.

Thursday - 8 AM, 5.25 PM.

Friday - 8.25 AM.

Saturday - 8 AM. (2 w/u, 2 mile "race" in 11:30, 4 c/d)

Sunday - 15 AM. (held 7:30s somewhat comfortably for 12 miles, then closed in 7:00, 6:40, 6:20 for last 3 comfortably hard).

Legs are starting to feel close to normal again, but still keeping on top of foam rolling what stretches.

Not psyched about the "race" yesterday, but it was 15 seconds faster than what I ran on the same course a month ago and I was feeling a bit tired from the mileage. I was also able to close pretty strongly and finished 1 second behind someone who ran 2:30:xx at Boston this year so maybe the hilly gravel/dirt surface really does make a difference.

Trying to stay positive, but I have signed up for another 5K next weekend and a half the following weekend so I'm just gonna race myself into shape (or hurt myself trying, haha).

nice 3x2mi xenonscreams, is that 10k pace? 6:15? that would be a really tough workout, and it probably means that you could run at least 38:40s

GOALS: sub-26 8k in 2 weeks, 70 mpw in 2013

my week was pretty good aside from my 5k race

M 9, 7:37 easy

T 4, 7:45 and 11.6 w/ 5x2km road loops, 6:24 avg for run

W 4.5, 7:28 and no time for PM run

Th 10, 6:44 with strides

F 8, 7:25 with strides

Sa 8 w/ 5k race and 8 easy, 7:29

Su 17, 7:58 very hilly, dehydrated, no breakfast

total 80.1 (7:18 avg)

tuesday's workout: 5x2k with 2min rec jogging. hit 6:55, 6:48, 6:40, 6:36, 6:36 so 5:23/mi avg. i'd call it 10k pace

saturday's 5k race was horrible. 5:13, 5:23, 5:33, 0:28 for 16:40. aiming for 16 flat, just felt bad during the warmup and had nothing for the race.

I have averaged 83 mpw for the last 5 weeks (77, 90, 87, 80, 80) and I will probably drop down to mid 70s for next week and 70 the week after.

2698 YTD (67.7 mpw) need 77.5 mpw for rest of the year

352 september, PR by 40 miles

Disappointed and annoyed. I'll post more later, but the half is out. Been dealing with a foot issue/injury this week and life has just overwhelmed me.

Glad to see others are doing well. Keep it up.

Goal Race: Columbus Marathon (10/20/13)

Goal Time: sub 2:30

I haven't been good about posting this marathon cycle, but I've returned for some advice and reassurance.

My training has gone pretty smoothly thus far. I got in all my key workouts and have progressed nicely along the way. I started developing a sore throat on Thursday. I had a workout planned (2x5 miles), and I still got it in no problem. I woke up feeling a little worse on Friday. Nasal congestion etc. I put in my morning run, but as the day progressed, i started feeling pretty achy all over and warm. I don't own a working thermometer, but based on the aches and chills I started experiencing when I got home, I assume I had a fever. I didn't get in an easy 12 that afternoon. I took some tylenol cold and sinus and that helped break the fever and tylenol Pm helped me sleep. I woke up yesterday feeling better except my chest felt a little tight. I took another cold and sinus in the morning and I figured I would give an easy run a go in the afternoon. I made it most of the way feeling fine when my chest started tightening up more in the last 1.5 miles.. i started experiencing a strong dry cough and had trouble catching my breath when I finished. I took my ventolin inhaler, which helped me breath, but my chest has been tight ever since. I woke up with my nasal symptoms gone, but I still have the dry cough today and a killer headache. I opted not to run today because of the cough and i plan to take it day by day until the cough goes away.

I missed an easy 12 on Friday, and my last long run today (20-22). I had an 8-10 day taper planned that now might be a 15 day one... any advice on how to proceed from here... any reassurances from someone who experienced something similar 2 weeks out and still ran a great race would be appreciated as well... when should i start thinking about a plan b race?

Stone Cutter: Thank you, really enjoying the vibe from these threads.

NP: PR's are 16:50 5k XC, 4:45 1600m, 2:05 800m, 53 400m. All of them are from senior year of high school, now I'm a college sophomore.

Np1112- I usually build up to about 100mpw or just a little more for the half. The last time around for Philly I built up to 110mpw, for this cycle I'm aiming for 115mpw. It might a little high for some but I feel it builds the right amount of strength I need to perform well. I slowly have been increasing it just these past 3 training cycles. I'll hang around it for about 5-6 weeks with the last week about 3-4 weeks out.