Road Racing and Training Thread - Week Ending 10/27

Flying kilt- The 5k on Saturday! Also, your workout on Wednesday pools solid. Tough workout. I wouldn't be half surprised if you weren't recovered enough for your race unless it felt easy. Either way great week!

Goal - PR in the 5K this fall

Next Race - 5k on 11/10

M – 13 - Interval workout

T – Off (planned)

W – 10

T – 13 - Threshold workout

F – 11 extremely stop-n-go (measured/marked out a course through out the run)

S – 6

S – 16 - 8K cross country race

Total Mileage – 69

Monday's interval workout:

3 mile warm-up/3 mile cool down

3 x 1600m with 800m active recovery (~3:56) - 4:47, 4:48, 4:48

3 x 1000m with 400m active recovery (~2:07) - 2:57, 2:58, 2:57

Thursday's threshold workout:

3 mile warm-up/3 mile cool down

5000m with 600m active recovery (~2:48) - 15:56

3200m with 400m active recovery (~1:56) - 10:10

1600m with 400m active recovery (~1:48) - 5:05

Sunday's 8K cross country race:

3 mile warm-up/8 mile cool down

8K - 25:27

Flying kilt: I ran 1:18:37 for 1/2 October 6th. Felt very controlled and just aimed for 5:50's-6:00. I had done zero workouts prior to that race. I'm thinking I may have made a significant improvement in fitness this last month and will be looking for a much faster time in November. Not sure how aggressive to be with a time goal?

here come my comments!

flying kilt: that's a nice 5K. always nice to go through a race with even splits, and that workout a couple days before looked really nice. good work.

portland: solid volume this week. well done.

slartzio: nice week. sunday looked especially good. do you frequently take mondays off?

ghola: i've never seen you here but im very interested to see how your training takes off. sub 15 is a nice goal, sub 16 is mine, you're a step up from me.

xenon: wow, hope you feel better. a bigger week than me with bigger setbacks too, you're awesome. keep up the good work, the times are gonna drop.

reed: don't stress about the race, your 8k was still solid so you're in good shape. move on to the next one.

garbagedisposal: woooo wee, look at that mileage. what are you running that mileage at? do you run with a group, or just by yourself?

cmm: nice volume for your week. keep that shin in check. my gf is having similar nags from the low shin, foam rolling is working well for her.

perkunas: super low mileage for you it seems, what does your cross training entail?

njtruth: nice 8K! what's your PR?

logan decker: welcome to the thread! i find it helps me be consistent because i like seeing everyone comment on my week, and i sort of train to see the comments (and my progress obviously hehe) what are your PR's?

Stone Cutter: Thanks! Once again, nice week. I like the variety of your goals and how well you're planning for the future!

Ramanujan: Nice Monday workout! Looks like that Thursday workout was pretty difficult. And I would be ecstatic if I could run 14:45!

Flying Kilt: Many thanks. I made sure to get the long run in just for you haha. Nice volume on 6 days! Great workout on Wednesday and that Saturday must have felt like you were on your feet forever!

Portland: Nice week. Great job cutting down on your 8xMile.

Slartzio: Thanks! Good week for you. Nice job settling into a pace in the 4xMile.

Ghola: Nice tempo. Hopefully your ankle heals up quick.

Xenon: Solid week! Looks like you're touching all the bases you need to be. Good luck with next weeks race!

Reed: Nice close to your mile workout. You're legs are gonna feel fresh for Regionals!

GarbageDisposal: Great volume!! That’s a great workout on Saturday as well.

Cmm268: Nice volume for you two weeks after the marathon.

Perkunas: how far was your time trial?

NP1112: Thanks man.

RunnersFix: Thanks! Great 5xMile. Must've felt really good closing that fast. That 10mi Tempo is awesome as wekk.

Logan: Sucks about the Saturday race. Good cut down on Monday.

NJ Truth: Great consistency on Monday. And great 8k!!!

Ramanujan, I was hoping that the thread would help keep me in check too. I've been running by myself since high school so it's been way too easy to get away with being lazy. I'm not sure how much I'll be able to comment on other people's training, especially for the marathon because I have no idea what training for that is supposed to be like so it's hard to put the paces into perspective.

800 - 2:10 my sophomore year

1600 - 4:54 after doing 8X400 in cross practice

3200 - 11:06, first two miles of my 5k PR

5k - 17:08, hit runners high at my favorite course on my birthday, the perfect storm of ideal conditions. Haven't gotten below 17:40 other than that race and only below 17:50 twice, 2nd time was last week by a second.

I'm in the Army Reserve and have a PT test coming up so if it's a good day I might be able to muscle out a 2 mile PR.

Runfix: very nice last mile. And congrats on the easy workout win.

Logan: sucks about the race. I would have had my own haha

NJ: consistency at its finest. What kind of course were you measuring?

Goal: Lookout Mountain 50 miler

Mon: 6 + 6

Tues: 6 + 6

Wed: 8 + 13(9BP)

Thurs: 10 + 7

Fri: 6 + 8

Sat: 30 + 5(5k)

Sun: 5.5

Total: 116.5

Wed: 9mi building pace in 53:39. 620 to 539. Tough to finish strong. Last 3 under 548.

Sat: loooooong run on some tough single track running/hiking trails. Almost 3700' climbing. Tried out my new nutrition and worked well. Already signed up for a 5k in the evening that my GF was doing and my mom in the 10k. I won last year and didnt feel bad so i ran and won easily in 1807. Hell of a long day. Real confidence boost for the 50.

The Stone Cutter Thanks! Same to you. Also, since when is Bryn Mawr Running club so good? They had a bunch of ex-studs come up to the race today.

Flying Kilt Impressive week -- I like that Wednesday workout.

Np1112 It was at Franklin Park, so fairly hilly but a good course. For the ankle, I took 3 weeks totally off. Unfortunately, the injury seems to be in my posterior tibial tendon, which is slow to heal. It is slowly getting better, and the pain's not bad at all, but if the tendon ruptures it won't heal without surgery. So it's mostly a matter of avoiding anything that makes it feel worse.

Awesome week for you. I can't imagine doing a 5k (or doing anything) after running 30 miles.

Logan Decker Is there anyone you can work out with? Some people do fine solo, but I think most people do better with partners.

Ramanujan Sub 15 is a long long way off for me, but should be within reach. Looking forward to following your training/stealing workouts from you.

Np1112 wrote:

Goal: Lookout Mountain 50 miler

Mon: 6 + 6

Tues: 6 + 6

Wed: 8 + 13(9BP)

Thurs: 10 + 7

Fri: 6 + 8

Sat: 30 + 5(5k)

Sun: 5.5

Total: 116.5

Wed: 9mi building pace in 53:39. 620 to 539. Tough to finish strong. Last 3 under 548.

Sat: loooooong run on some tough single track running/hiking trails. Almost 3700' climbing. Tried out my new nutrition and worked well. Already signed up for a 5k in the evening that my GF was doing and my mom in the 10k. I won last year and didnt feel bad so i ran and won easily in 1807. Hell of a long day. Real confidence boost for the 50.

30 miles in the morning, win a 5k race at night. no big deal

you're set for that 50 miler. is it a competitive race?

and I should add to my weekly that my goals have sort of changed. i'm gonna try to peak for nov 24-30, when i have 2 races, the first on 11/24, PAUSATF champs in san francisco, then a big turkey trot in sacramento. somebody last week told me to do this race, i can't recal atm. but my plans changed and now i'll stay in Sac so i can do the 10k. i'd like to just break 33:00. should be no big deal, even on a bady day i should be able to do 5:20/mi

Late to the party and mid second page. Nice!

Goal: 29 / 17:30

Races: 8k / 5k. Nov. Dec.

Mon- 6 (7:27 easy)

Tues- 8.75 (Included 5x1200. 400 rec. 4:25,:24,:22,:21,:20. Felt pretty good - certainly better than last weeks 600's)

Wed- 8 (7:23. Flat out and back.)

Thurs- 6 (7:05. Quick easy)

Fri - 4.5 (7:15. Included 8x100 on the track)

Sat- 8.5 (7:40. Easy trails with friends)

Sun- 14 (7:03. Awesome long run. Easy first then three in 7:05,6:50,6:45. Back to moderate for a while then 6:36,6:24 for 12,13. Perfect fall morning and was very surprised to keep the pace up all run.)

55.75 total

A little better mileage. Some better quality. Three weeks left until what will be only my third race (and first non-marathon) of the year. The really weird thing is I didn't miss the racing nearly as much as I would have expected. I think there were two things going on. One, I needed a mental break from the years of continuous racing. Two, I think I'm having to adjust to the aging factor. I know that race in, race out, I'm not going to be able to compete like I did. I think I can still run that fast, but not on a whim. I have to focus on details and with specific training plans and goals in mind.

Life has still been busy, so hopefully I'll get time to comment, but if not, keep it up everyone.

Goal: get health for spring

Happy to have something to post again. My ankle was pretty show to recover but I was back running this week, but very slow and very easy. 30 miles total, all on the treadmill. My ankle still has some swelling and stiffness but so far it hasn't bothered me when I run so will just see how it goes. I think the PT I am doing is helping also. My original fall A race is in 3 weeks, but between the ankle and the weight I put on stuffing my face recently I think I won't put to much stock in it. I think I have a couple fun races to do this winter then gear up for a spring marathon in New Jersey.

I will comment later, typing these out on my iPad takes forever

Runnersfix - Killer week. Destroyed the workout on Wednesday, especially working the last rep down to 4:36 - impressive. Running 5:18 pace through 10 miles on Saturday certainly isn't too shabby either! Keep up the great work and congrats on the win.

Logan Decker - Way to get after it this week. A few things I would recommend to stay motivated are to post on this thread weekly and keep a log. This holds you somewhat accountable and may even get you out there for a run or two that you would otherwise put off. Another motivator is to join a running club, group, or get a training partner. It's ten times easier getting out the door if someone is waiting.

NJ Truth - Another Impressive week. Looks like you are a fan of the 3 workouts a week schedule - tough stuff! Way to grind it out, you're going to crush on November 10th.

Portland - If you feel you are quite a bit faster, why not go after it? You've already got a half under your belt and don't race the full til December so this gives you a chance to get a little aggessive with this one. I'd start out at the faster end of your range from your previous half, see how it feels, and pick it up as you go.

Forcerunner - Did indeed feel like I was out there forever. I was crawling the last 3 miles!

Np1112 - Nice mileage - 116 is no joke and strong workout as well. I'm blown away by the 30m long run followed then coming back that night and winning the 5k race. I bet that "just" having to run 5.5 on Sunday was nice and well earned!

VF Runner - It's easy to get burned out on racing - I can certainly understand that. I didn't race for almost 2 years myself after college and I can understand what you mean about "not missing it". I personally found the more I got back into for myself and with my own goals in mind (albeit not at the same level they used to be), the more I started enjoying it again. Your mileage and quality is improving as you said, so perhaps you'll start really enjoy racing again. If not, at least the weather is nice for some training runs!

Muebele - Way to get back and hope the ankle recovers well. I like your plan to do a few races in the winter for fun and gear up for a spring marathon. Takes the pressure off pushing too hard, too soon.

Kinda had an up and down week, shins got the best of me on the weekend.

Monday: 7.5 easy

Tuesday: 7.5 easy

Wednesday: 4 easy

Thursday: off

Friday: 4 easy and abs

Saturday: 5.5 easy

Sunday: 45 minutes cycling and abs

Shins kinda flared up, I haven't been as dedicated with my diet and creeped up the scale again, but I really don't agree with me starving myself, the goal is getting faster.

I am going to try and get some speed work as I feel it will benefit my mechanics. I have located a hill and think 5-10 repeats with 15 up and down is a realistic workout. I am not going to be killing myself, likely 80-85% effort. If I keep this up weekly I can add some 400m repeats in before my indoor comeback.

Alright, going to try and comment... tomorrow. Hope everyone had a good week!

peace

Nice training everyone!

Goal Race: Boston Marathon

M: 7miles (trails)

T: 6miles (medium)

W: 6miles

T: 6miles (medium, last 5 avg under 6:00)

F: OFF

S: 9miles

S: 8miles

42miles for the week

Stonecutter - Good to see you back at it. I might end up thinking spring marathon, so I'll keep an eye out to see what you pick.

Force runner - awesome PR! If things follow along like last year that means you should be du for a 31: low 10k! Good luck.

Flying kilt - that's a pretty darn impressive down week and a pretty nice race to boot.

Ramanujan - that Thursday workout sound really tough, brutal even.

Portland - really nice miles.

Slartzio - solid start now that you are getting back to it.

Ghola - that's a really solid week. And that hurt just reading about your fear for your ankle issue. I certainly hope it's just residual soreness, not anything like that.

Xenon - an interesting week as usual. For someone who is the runaway ER visit leader of the thread, you've been having a really successful year. Keep it up.

Reed - best of luck at regionals.

Garbage Disposal - really nice mileage and a very solid 1/2 effort in there.

Cmm268 - that is a fair amount of mileage for the 2nd week after Chicago. Maybe your legs are just telling you to ease back into it a bit more gradually.

Perkunas - what kind of dog do you have? Good running partner? Some day I'd like a running dog, so I'm always interested in others companions.

RunnersFire - That's a nice way to be able to win a race.

Logan Decker - an unusual week to be sure. Sorry about the race. Maybe if you pick a really long term goal (marathon next fall?). It will help break the on and off cycle.

NJ Truth - rock solid as usual and a really nice cross effort in there.

NP1112 - Wow! That's one heck of a Saturday! I can't wait to see how you do in the 50. How tough and hilly is the course for the race?

Muebele - glad to see you are getting back at it.

Diesel - keep chugging along and making progress!

Goal: 3:15 Marathon in the Spring

Goal Race: London 2014

M - Weights

T - 7mi including 4x1mi @6:20 pace

W - Weights

Th - 8mi including 10x1min @ 5:33 pace

F - Weights

Sa - 4.5 mile slow, including parkrun tailrunning AM. 4.5 mile XC race PM in 32:05

Su - 11 mile progression, 9min/mi - 7:30 min/mi (marathon pace)

Weekly Total: 35 miles

YTD Total: 971 miles (recorded, pretty sure I've done about 100 more than this)

First week of my London training schedule, been running about 25-30 miles a week for the last few months so looking to start upping that over the winter. As you can see I'm pretty slow but only been at it a year so lets see what happens.

The race was the first of our Winter Harrier League over here in the North East of England. My club won the fixture, I finished pretty much right in the middle of the pack, which was a big improvement on last year.

Stone Cutter- Again, good to see you back on the horse brother. :)

Force Runner- Congrats on the PR! Looks like you're knocking on the door of two pretty major barriers. (sub-15 5K, and given how well your performance translates to the 10K one has to believe you should be around a 31-min 10K as well)

Flying Kilt- Killer workout on Wednesday man, and to come back from that to run a blazing 5K 3 days later! When is your half again?

Ramanjuan- Workouts this week look really good. I might steal the Monday workout for a tune-up speed session for my upcoming half. (or at least something similar in spirit). Most of my easy runs are between 7:30-8 min/mile, and we just moved out here 2 months ago so I haven't met anyone to train with yet, although I don't really mind it since I've pretty much trained alone since I graduated 9 years ago.

Portland- Damn, that workout seems to indicate you have at least a 73-75 min half in you depending on how hard you were going, so 2:45 should be pretty comfortable for you. I guess you might need to revise your goal after your half in 2 weeks.

Slartzio- Solid first week back, especially those mile repeats to end the week man.

Ghola- Nice goal for the 5K, looks like you are at good starting spot with your race results.

Xenoscreams- Nice week despite all the hiccups. Keep up the solid training.

Reed- Solid race to end the week on what must've been no-so-fresh legs. The most impressive part of the week to me is that mile repeats workout though. Good luck with the race next week!

CMM268- Nice week man, hope you ran early enough in the day while you were in Vegas to avoid the tourists/heat.

A little tip for next time, if you go down Harmon Avenue (the intersection between Planet Hollywood / Aria / Hawaiian Market place) and head towards the Hard Rock, after you pass HR you should hit UNLV about 2-3 blocks later. The track isn't locked so you can use it for some early morning / late night workouts if the team isn't practicing

Perkunas- Looks like you got in some decent amount of cross-training to supplement the running too. Keep up the good work. How far was the mountain run time trial?

NP1112- Looks like it's business as usual for you as well. :) I prefer going a bit longer in the morning for various reasons, but mostly due to my work. Sometimes things come up late in the day and I can't get in my 2nd run, so I prefer to get most of the miles early in the morning while I still have control over it. I also tend to do most of my workouts in the morning since most of my races are in the morning, and workout sessions are usually at least 10 miles for me after warmup/cooldown gets factored in.

Runnersfix- Awesome week man. If I'm not mistaken you've averaged about 3-4s/mi faster on those mile repeats than you did in the same workout last week right? (I at least remembered the last one was low 4:4x last week). Looks like your body is adapting to the faster workouts well.

Logan Decker- Don't be too hard on yourself, the week is still solid and you were probably still a bit tired from the long run on Monday when you started your Wednesday workout. Mixing it up with some cross-training and weights doesn't sound like a bad idea, the key is just to get in some solid consistent training while staying healthy and you'll reach your goals.

NJ Truth- Damn dude, you're really killing it in your workouts lately. I love the ho-hum "8k race - 25:27" at the end. How's the foot feeling?

VF runner- Looks like you are right back in the groove of things with that solid week. Really looking forward to your race report in a few weeks.

Muebele- Glad to hear you are at least back running. Hope the ankle continues to improve. Definitely smart to take it easy at this point and not push too much at this point.

Diesel- Hey man that's not a bad week at all, and hopefully the shin flareup is just minor/temporary and you're back at it this week.

Green Bank- Nice bump in miles from last week (I think?). Looks like you snuck in some quality near-MPish miles on Tuesday as well. Good work man.

Once and Future- Welcome to the thread man and really solid first week of training. Looking forward to following your progress.

@Flying Kilt not sure, sub 37 would be great but I'll wait to put in some more workouts around that pace to see if it is doable in 7 weeks. Btw, great 5k!

@Logan Decker Welcome to the thread!

@np1112 30 + 5k is epic, wow

@VF runner Nice week

@Ramanujan I take always Monday off, I've tried earlier this year to substitute it with a short 3/4 mile run, but it was slowing my recovery for the next week. I'm using the formula of

off

easy

workout (medium long)

easy

easy

easy

workout (long)

in that way I have 3 easy days or one off and an easy days between workouts and works much better for me than

off

workout

easy

easy

workout

easy

easy (long)