Road Racing and Training Thread - Week Ending 12/15

Xenonscreams - I was checking out the pictures from the Garden State Track Club on FB and saw a picture of you running the race. NJTruth is on the GSTC team. Congrats on your run.

Just thought I'd swing by and quickly touch base. Had a lot on my plate recently and put myself on a sabbatical from LRC. Life has been very good, just swamped. Not sure I'll be fully back here yet, but surely plan to come the new year.

Running wise, I managed to get in about 76 miles. Too bad that's the last three weeks combined. Of my previous goals, the first race was a DNS - work conflict, and the pesky fact that I didn't enter before the race filled. The second was my slowest 5k since probably Junior High. The good news from the 5k was no real injuries from my fall.

Anyway, I'm getting back and trying to get serious again. Looking at a late May marathon but work is going to be very hectic in Jan/Feb so we'll see how it goes.

Keep it up everyone! And just in case, the happiest of holidays to you and all of yours!!!

Aim: 2:47 in May

Mon.—8mi.

Tues.—9mi.

Wed.—10mi.

Thurs.—7mi.

Fri..—am. 4mi./ pm. 9mi. (7:57)

Sat.—9mi. total with 5mi. in 32:40

Sun.—14mi. in hills

Week: 70 miles (3x strength exercises). I’ve been absent from here since last January. The injuries that hampered me throughout the first half of the year seem to be behind me and I’d like to prepare to run a good marathon in May. I’ve been running at this level for months now and am looking forward to gradually increasing the mileage and quality.

Hola Amigos,

Sorry I've been away! Easy week after Philly.

Goal: Publix marathon/Atlanta/March sub 3

Planned Training Improvements:

1. More easy miles

2. more MP and slightly sub MP miles

3. hillier routes

4. stay healthy

Mon- 11-25: 4 @ 7:05

Tues- 8.1 @ 7:48

Wed- 4.1 @ 7:29

Thurs- 9.1 @ 7:27

Fri-7.87 @ 7:55- easy run on tired legs

Sat- 4.2 @ 7:43

Sun-Rest

Total ~37.

Felt pretty good getting back into training. I enjoy the faster paces.

Mon- 12-2: 10 bike

Tues- 7.3 @ 8:15 hilly and 91% humidity- wiped

Wed- rest

Thurs- 10 mile bike and yoga

Fri- easy 4

Sat- 2xmile @ 625 with about 2 minutes standing recovery, 6 total@ 7:30. This was hard.

Sunday- L. Hamstring is hurting, easy 6 8:11

Total~23

Mon 12-9- Rest and got a professional massage. Heck yeah!

Tues- 6 @ 7:32 feel good

Wed- 6 @ 7:27 last mile 6:40. Feel great

Thurs- Hilly 8 @ 7:26. Easy until 5 then went 7,7,6:20

Fri- easy Hilly 7.5 @ 8

Sat- rest

Sun- Very hilly 10 @ 7:48. Nice and easy then last 1.5 at 6:40 pace. Very controlled for the mini tempo.

Total- ~37.5

I feel really good.I love the cold. I ran shirtless a few days ago in 40 degree weather and felt awesome. Unfortunately I'm getting a lot of blisters on my feet and I don't know why.

I will add a few more easy miles each week and will try to make the last mile and a half quick for a few runs instead of just the last mile.

COMMENTS!

TheSC: Nice week. You're very structured.

Gerard- Very solid week and balancing a family. Good for you!

cmm(andSC)- yeah I do a progression every run where my last mile is always 30s to 1:00 faster. That usually brings my average pace down where I want it to be but the effect is much different than if it was steady throughout.

Great week btw. Do you frequently go long two days in a row?

Force: GREAT WEEK for just coming back!

Pewow: Also, great week.I'm guessing you'll be incorporating workouts at some point?

Slartizo- I'm glad you didn't get hurt! I don't run in ice anymore. Never had a bad injury but a lot of falls where I go "damn that was lucky."

printer- I wouldn't be so hard on yourself. Honestly swinging for the fences is OK on occasion. you know what your body can handle. You'll come back even stronger for next race and then maybe you can handle around 2:55.

RunFix- What's your goal?

Logan- Drill? I'd say your first week had a lot of quality so don't be too down on yourself but yes, getting out the door even for a really easy 3 miler can do wonders.

Garbage- how high are you?

qrkid- nice week. Career change? Cool! I'm considering a minor one now.

hubris- Very interesting motivation. Best of luck. Reclaim your throne!

xenon- your posts always make me laugh. Nice race.

VF- work/life balance is hard. Honestly I'm being conservative with my career trajectory because I really enjoy having the freedom to run,hike, etc. I don't really need the extra money to be honest.

Hans- nice week. Keep it up!

printer wrote:

Xenonscreams - I was checking out the pictures from the Garden State Track Club on FB and saw a picture of you running the race. NJTruth is on the GSTC team. Congrats on your run.

Where is this picture? I'd like to see it. I like running photos, good or bad.

I tried to meet NJTruth but I think we were both too drunk to establish an actual meet-up. I have a text from him at 7:42 that says "Al PickeY." Maybe that means he was at the Picky Bars after-party in the brewery, I don't know. I made it there eventually but at that point I had no idea what was going on.

M- 0

T- 10 miles

W- 0

R- 0

F- 5 up tempo

SA- 0

S- 0

https://www.facebook.com/photo.php?fbid=661934447163249&set=a.661932183830142.1073741885.150424578314241&type=3&theater

Goal: NJ Marathon (April 27th) Sub 3

Monday: 7

Tues: 0

Wed: 0

Thurs:8

Friday:7

Sat: 14

Sun: 9

Total: 45

Nothing exciting to report, its not even winter and I am tired of snow. All easy runs this week on a treadmill. the roads by my house are either too busy to run on or covered in ice. I am officially bored with the treadmill and with all of television

I decided to make the NJ marathon my goal race and to try and use a modified Hanson's plan for the race. I tend to get caught up in mileage when I am training for marathons so I am going to focus on 2 to 3 quality session and let the miles be whatever they are. I say that now, lets see if I can stick to it

Stone Cutter - I am jealous that you found a good plowed area to do your workouts. We must not pay our snow plow drivers enough in PA because the roads here suck!

Printer - congrats on toughing though the run. One day I will do an ironman, But that will be several years away. 2 ironman races and boston, you might be a little crazy..

Runnerfix - great week again!

Running Hubris - welcome, damn kids!!!! HA!

xenon - I have to say that your posts are always interesting! Can you score me some free pickybars?

Good luck to everybody dealing with the bad weather, and best of luck to those taking their finals this week, the answer is always "C"

M – Off

T – 11 - Mixed workout

W – 8 slow

T – 11 easy on snow

F – 5 easy - curse preview

S – 10k cross country race

S – Off

Total Mileage – 42

Tuesday's mixed workout:

3 mile warm-up/2 mile cool down

4 x 1600m with 400m active recovery (~1:59) - 5:08, 5:09, 5:09, 5:08

4 x 200m with 220m - 33, 32, 32, 31

Saturday's 10k race:

3 mile warm-up/3 mile cool down

10k race - So I'm embarrassed. I did not well. At least not to my standards. I went out way too fast and couldn't catch my breath. Lessens learned: 3,500 ft may not be a lot but it's enough to throw off a kid from jersey (0 elevation). Yes, the course was hard. Yes, the course was dangerous on top of being difficult. In the end, my user name is derive of a nickname that has to do with being consistent. I did not run well or consistent for my fitness. Therefor very disappointing. HOWEVER, I had a great weekend, hangout with teammates I never got to know before, saw a state I'll probably never have another chance to visit ever again, and compete on the HARDEST cross country course I'll ever know. So I'll take it. I'm also a parson that doesn't lock away bad performances. I let them haunt me... for the better. How can I prevent that in the future? That statement has always been my biggest motivation.

NJ Truth - Sorry that the race did not go well for you. No doubt that the motivation that got you this far will take you to even higher places soon enough. Happy holidays and I can't wait to see what 2014 has in store for you.

Renewed Marathon- Nice looking last 3 weeks. Running shirtless in 40 degree weather....that's crazy lol. I'll go as far down as 60 shirtless but no colder. But my goal for Houston is kind of up in the air. I want 1:05 but my coach thinks I'm faster. I just want to progress since I just crushed my old PR not to long ago. I can't expect huge improvements every time. PR is 1:06.

@the stone cutter I will! nice week, I see you are putting in the miles despite the bad weather. I'll go out tonight but the conditions seems bad, hopefully I can find some kind of clean loop as well around here...

@runnersfix a training machine, as every week. wow

@renewed marathoner yup, after this race I will not race or snow ice as well, just not worth it.

Printer- Congrats on the solid race and we've all been there with being greedy early on. Way to hang in there and hopefully the effort moved you up a corral or few for Boston.

Stone Cutter- Nice week man, really like how it's very structured and thought out. Funny coincidence on our Sunday run as well, as I ran with my wife on Sunday for the first 8 miles at 8:30-8:40s and then I dropped her back at the house and tacked on a few more at my regular easy run pace. (actually, when your post began with "my wife ..." I thought you ended up running with your wife as well)

Gerard123- Welcome! And very nice looking week to start out. There's a few others around here with similar goal so hopefully you find some ideas to implement into your training.

CMM268- Your recovery weeks after a marathon looks like most of our recovery weeks after a 5K/10K. Are you sure you're done with marathons for 2013? :)

Forcerunner- Nice week back indeed. Love the solid tempos. Weren't you toying with the idea of running a HM a few weeks ago? I think you could throw down a pretty solid time off of those tempo sessions.

Pewow- Sounds like you had a lot going on this week and still managed to get in most of your sessions. Keep it up.

Slartzio- Very nice race considering the conditions. You're in solid shape and should show it soon when the weather/conditions cooperate.

Runnersfix- Running out of things to say about your training man, your weeks are just a model of consistency and I think your ability to control yourself on easy days as well as ease into hard sessions lead to you never having a bad workout. Also wanted to say thanks for the long run progression idea, I thought of going for it on my long run last weekend, but mostly just wanted to finish my first 20 up here. This coming weekend I want to bring it down to 5:30-5:40s for the last few though and see how that goes.

Logan Decker- Schools and finals this time of the year will do that to ya. The good thing is a couple of down weeks now is probably actually good for you and will keep your legs fresh for the spring track season.

Qrkid- Congrats on passing your classes for the semester! Nothing wrong with chasing dreams especially if you were unhappy with doing what you were doing. Solid week to boot as well.

Running Hubris- Welcome! And hope we can motivate you to get that record back!

Xenonscreams- I saw the times were way slow for everyone on that course, but glad you could put it your performance in perspective (ala beating/finishing with who you should) and enjoy your weekend. It seems like you gained a lot of strength/speed over the XC season and hope it pays off for you as you start your training for your spring half.

VF Runner- Happy holidays to you as well. Been seeing the pictures on FB and seems like you are really getting in some quality time with the family. Hope to see you posting again in a couple/few weeks as Boston training ramps up again.

Hans E.- welcome back and it does indeed seem like you are in solid shape. Looking forward to seeing your progression over the next few months.

Renewed Marathoner- Looks like you've gotten in some decent training since Philly. My new home since September is in a town listed at 6200 ft, but could be anywhere between 6000-6500.

Noone- Welcome, any goals for the spring/summer?

Muebele- Nice week. I hear ya on the conditions, been training indoors (treadmill/200m track) from November-March the last few years and thankful for the 30-40 deg weather in my new home.

NJ Truth- Hey man, figure you wouldn't be super psyched with the race but you're in monster shape and that should translate to some great times in 2014. Looking forward to big things from you over the next few months.

RunFx- Yeah I guess I'm just super warm natured. Unfortunately it's a double edged sword;I slow down hardcore in the heat. Oh well, here's to racing in the winter.

I'm not too familiar with your level of fitness to be honest but I'd guess on a good weather day you have a PR in ya.

Slartizo- Hey you have a fun story that didn't end in injury. Think of all the races you've run where you can't remember anything about them. At least this is memorable :).

Garbage- THANKS! I don't know what your goal times are but it sounds like you are really fit based on that 20 miler at that altitude. Keep it up!

hope you guys had fun at club nats, looked miserable out there

last week:

M 9 easy

T off, finals

W 5 @6:20 de-stresser

Th 8 easy

F 8 easy

Sa 6 easy

Su 10 @6:35ish

total 46, 7:01/mi

sunday's 10 was my longest run since november 24th...that's bad, right?

this week is the start of my new cycle though so i'll get serious. i've been enjoying just running 6-8 milers with no workouts to worry about, but i'm ready to start the pain train.

now just gotta carefully bump my mileage back up. hopefully i can jump up to 70s with week easily.

Remember me....

2013 was a year to write off I guess. Hurt my hamstring bad mid-August. Lost 5-6 weeks (even though I still hobbled through HTC and RTB). Started up seriously again late-Sept. Bagged Philly because there was no sense. Took a nice 11-day break over Thanksgiving where I ran 8 miles.

Got myself a shiny new 620 which I like.

Next race: Blue Point Brewery 10 mile (1/18)

Goal race: Boston Marathon 2014

Goal: Right now, first runner from corral 6 or 7 I guess...

M: 6 @ 7:55 (TM) AHR 120

T: 11 @ 7:47 AHR 140. (4 x 200m with 200m rest: 5:32-5:47 on 200's + 5 x 1000m with 400m rest: 6:12/6:17/6:09/6:16/6:20)

W: 6.16 @ 8:15 AHR 129

R: 7.01 @ 8:16 AHR 131

F: 10.87 @ 7:32 AHR 144 (3 x (10minTemp + 2minRest): 6:23/6:26/6:27 for splits)

S: 6.13 @ 8:19 AHR 130

S: 12.53 @ 7:56 AHR 138

Tot: 59.7

Still don't have the umph to get out there and go long. Kind of satisfied with my fitness 18 weeks out from Boston, though I'm annoyed I'll probably be back in corral 6 or 7, that should be fun if I'm actually in shape.

I've been perusing the thread of the past months, and seeing printer's results on Strava. Training is kind of geared towards the 10 mile race on 1/18. Marathon specific training probably will start a little on 12/30 and definitely on 1/27.

hey jeff....thought i recognized you

StoneCutter: Again, nice week. It looks like you're touching on all the right energy systems.

Gerard: Welcome! Nice volume and overall workload!

Cmm268: Solid week! I can't stand the treadmill though…

Pewow: -15 sounds way too rough, smart to call it off.

Slartzio: Wow really unfortunate about the race. Sounds miserable.

Printer: Great race report.

RunnersFix: Great volume this week! Also, great progression on the two workouts! Looks like you're taking your recovery runs seriously as well. For the weather, it's actually starting to feel warm when I'm running in 30 degrees, so I guess I'm getting used to it already haha.

Logan: Nice 4 x 1mi! Your fitness is coming along. I like the hard long run as well.

GarbageDisposal: Great long run and recovery over the weekend! I think a HM is still a bit away for me haha. But who knows, maybe next fall I'll try one.

Qrkid: Congrats!

Hubris: Welcome. Ugh that windchill sounds dreadfull.

Xenon: It looked like a real cross country race!

VF: Best of luck with the training!

Hans E: Very solid week all around.

Renewed: Very solid three weeks!

Muebele: Great approach to the training.

NJ Truth: Even if you didn't race up to your expectations the opportunity must have been amazing. Congrats!

Reed: Looks like you're getting back into the grind.

Another: Very solid week. Is your AHR on the runs naturally low? Or have you tested your max and run at a percentage?

reed: I've been posting on this read for a while, but since I'm not as fast as I used to be kind of stopped.

Forerunner: I've had more difficulty getting my HR up to levels I was able to hit during tempo/vo2max runs about 3 years ago. I've dropped my maxHR from 185ish to 180 this training cycle. I hit 177 during a 5k this past summer, so just assumed max is ~180 instead of 185+

That has dropped all of my HR limits down. My easy/recovery runs I start low and don't let it get above 137. Tempo HR max is 164 now (I used to let it go to 168-169). MP HR is probably 158 (when I used to think it was 162-163). So that is probably another reason of my slow down in the past years. Either my HRMax really is lower, or my form/mechanics of running is off so I can get up to the higher HR's since I wasting more energy with bad mechanics...

For example for the 3x10minT above I averaged 155/159/160 for the repeats. Maxing out at 164. For the 1000's I averaged 153/158/158/157/158, but that's probably because I has 400m rest at about 9ish pace in between. Max was only 166 on the last repeat.

I'm hoping more miles per week, the 200s will help me max that HR out more...