Road Racing and Training Thread - Week Ending 1/5

hi sc!

don't be sad bud. change is constant. you'll figure out what's best along your journey. keep rocking and stay positive!

goals. atl marathon sub 3 March 23.

m-7 steady am, 3 pm

t-7 mile progression 830-630 averaged 720

w-4.3 655 pretty steady

th-rest

fri-rest

Sat- 4.57 at 630

Sunday- not sure yet... likely 5 around 730

total around 30 and while on a cruise. not too shabby!

does anyone know appRoximately how much easier treadmill running is in seconds per mile?

t,w,sat were treadmill.

Goals

Healthy - Less than 1 unplanned off day per month

800 - 1:59

1500 - 4:09

5000 - 15:59

S: 6 w/ core and upper body strength

M: 2 warmup. 2 @ 6:00 pace and 2% incline, .5 mi jog, .5 mi @ 6:00 pace and 2% incline. 2 mi cool down.

7 total. Core and lower body strength after

T: 6 AM, Rock climbing PM

W: off

Th: 6 w/ core

F: 6. Planned on doing hill sprints but it was too cold to risk it.

S: 9. Felt really good. Last 1.5-2 miles were 6:30-40.

Total - 40

On Monday the plan was to tempo 3 miles straight but after 2 I was feeling terrible. I was hoping to just split it up into a 2 mi and 1mi but I ended up calling it quits on the 1 mi too.

Reason for feeling bad I figure are-

1. 1st straining effort in 2 months

2. Monday was my 7th day running straight

3. Maybe not in shape enough yet for 6:00 to be tempo pace

4. Treadmills suck

Stone Cutter - I'll definitely miss your posting but it's totally understandable and your reasons are very sound. I am following your blog and will pop out to it from time to time. Maybe you can pop back in to say hello from time to time as well:) You have had a good few weeks and I wish you continued success in your running and that you stay injury free. Take care my friend!

renewed marathoner - I hope the cruise was fun! Nice job on getting in that much mileage. Regarding the treadmill question, I know it's easier because you dont use your hamstrings as much. It's heavily debated in LRC what settings to use but I simply put it on 1% incline and just count the pacing as is.

Stonecutter- I understand your situation. Posting on here weekly may make you want to run faster so others can see how you're running. Kind of like showing off your running and wanting it to have the fastest paces possible even though it's hurting you. Good luck and hope to read some of your posts soon.

Goal Race- USA Half Marathon Championships

Finally going to post my official goal time- 1:05

Mon- 10 miles at 7:15 pace / 5 miles at 7:13 pace. Strides.

Tue- 15 miles. 5xmile with 3 minutes active rest. 4:43 avg. (4:55, 4:47, 4:43, 4:37, 4:32).

Wed- 10 miles at 7:21 pace / 4 miles at 7:38. Weights.

Thur- 10 miles at 7:04 pace / 4 miles at 7:09. Strides.

Fri- 14 miles. 4 mile tempo at 5:00 avg. 20:01. (5:05, 4:59, 4:58, 4:56).

Sat- 9 miles at 7:07 pace / 4 miles at 7:04 pace. Weights.

Sun- 9 miles at 7:10 pace / 4 miles at 7:15 pace. Strides.

Total- 98 miles

Not a bad week. Getting very close to race day. 2 weeks out from today. I finally set my goal of 1:05. I feel like it's perfect for me. It's going to be hard but that's the purpose. Tuesday's workout went very well. Wasn't expecting to go that fast towards the end but it just shows that I am progressing. For the tempo on Friday, the weather was just awful for me but I was able to pull it together. Solid week! I start the taper process this week. Just following my Philly schedule from my last cycle. Not going to change what works. Hope everyone had a good week of training!

Goal: Boston time TBD

YTD: 72.9

Weekly: 100.15

Mon: 9 total @ 7:04 AM -8x hill repeats on .69 loop AM, 8 E PM @ 6:46 with focus on SPM and had 178 avg

Tues: 8 E AM @ 7:11 with 7 striders, 2 Recovery PM before Core and Legs at gym

Weds: 14 E at 7:02. Little hungover from NYE-net downhill first half, uphill second half.

Thurs: 6 Recovery @ 7:37 AM, 6 Recovery @ 7:27 PM

Fri: 8 AM on treadmill: 2 warmup, 3 mile tempo with 2@ 5:55 1@5:49, .5 recovery, 1mi @ 5:30, 1.5 cooldown. 5 E on treadmill @ 7:00 PM Progression from 7:30 down to 6:30/mi

Sat: 14 progression @ 6:55 AM (8 miles under 6:50 and 3 under 6:20), 4 recovery PM @ 8:02

Sun: 12 progression @ 7:02 AM (miles 4-12 under 7 down to 6:13), 3.25 recovery PM

Overall a pretty good week and since I was on vacation could double when I wanted to and decided to start the year off with 100 miles. My Boston plan doesn't start for two more weeks and I'm hoping I can continue to keep the mileage above 80, stay healthy and shed a few lbs.

cmm268- Hope you're enjoying your vacation. Starting the year off right with the 100 mile week. Hope your ready for the Boston cycle. You had a lot going on this week. A lot of quality stuff. Friday's treadmill workout looks solid! Hope you recover well.

Pewow- Not a bad workout Monday. It could've been worse. You got the work in which is important. All of your reasonings make sense. And I hate treadmills as well. I swear the paces are way off. Maybe it's just with my experience but I feel like I'm always running way faster then what it says. I try to stay away if possible.

Renewed marathoner- Solid week! I've heard a lot of good stuff about the Atlanta marathon. Hope you kill it in march. Sub 3! But nice progression Tuesday. You seemed to drop it perfectly with that 7:20 avg. Start slow and finish fast!

Stone Cutter - I've come and gone from this forum. And mainly it's corresponded with the ups and downs from my running. However, I've come to realize I might not get those ups back and that I somewhat, I guess, enjoy training. Probably it's more the interaction with the people I've met through running than the running.

If I didn't want to keep continuing this Boston streak I guess I'd just get fat and lazy. It's only 6 right now (7 in April), but it's something (and a little easier to BQ than running fast, but BQ's aren't even a given like I once thought, anymore).

My week was OK. Driven inside Thursday due to the crappy weather. I've also noticed the the HRM-Run strap that comes with the 620 has a tendency to eat the skin off my chest more when I run on the TM, maybe it's the more sweat.

M: 8 @ 8:34 AHR 129

T: 7.03 @ 8:39 AHR 128

W: 12.54 @ 7:28 AHR 149

(10 x 1/2mile with 90 sec rest: 3:08/155/160, 3:07/152/161, 3:09/158/161, 3:10/162/166, 3:08/163/167, 3:08/162/166, 3:05/163/167, 3:08/162/166, 3:10/164/167, 3:05/163/168)

R: 4.5 @ 8:22 AHR 121 TM

F: 10 @ 7:52 AHR 135 TM (Boston Hills Sim)

S: 7 @ 8:18 AHR 125 TM

S: 18 @ 7:27 AHR 142 TM

Tot: 67.1

Wed's workout went pretty good. Didn't feel all out by end, but was tough. Think it points to an MP ~6:58-7:00. Still slow, but eh it will do.

StoneCutter: Many thanks for posting the thread each week. I hope everything works out and hope to see you back here at some point!

Heres my week:

M - AM: 4.5. PM: 2x400,300,200,100 Splits of 72,52,33,15.5 for both sets, with next distance as recovery.

T - AM: 10.8 @6:33avg. PM: 4.5.

W - 5.1/6.1 double

R - AM: 13.4 w/ 8x400 @ Threshold in the middle. PM: 3.1.

F - 4.5/9.25 double.

S - 6.15/6.6 double

S - AM: 13mi. PM:??

Total: 95.65

I'm debating going out the door for a 30 minute shakeout later tonight to hit 100 miles for the first time ever... We'll see. I didn't really get in that much quality this week due to some inclement weather. Mondays workout went alright, I just wanted to get a little bit of turnover. I was planning on doing a threshold session on Thursday but it started snowing in the morning and by the time I was running @ 9am there was already 3 inches of snow and the streets were slick, so I improvised a hill repeat session @ Threshold effort. I'm going to run a 3k instead of a 1mi next Friday with a goal of a time in the 8:40s. I hope everyone has a great week!

This week is going to be on giant pity party on my end. Brace yourselves.

So my grandpa passed away Sunday. I was still recovering from the flu and already kind of beaten up. The funeral was in Israel so I couldn't go. My family went. I was kind of alone and sad and just felt terrible. Everyone was celebrating because of the new year and I was just trying to get by.

Monday: 8 at 8:03 pace. Tired, sore, and grieving. Still felt good to run.

Tuesday: 6.5 at 7:57 pace with strides. Wrapped up the year at 2819 miles.

Wednesday: No run. Ended up in the ER with GI problems. At one point I was begging the nurses to kill me :(

Thursday: 5 miles at 7:58 pace. HUGE MISTAKE. Hadn't eaten in two days. Stomach hurt at the end of this, hobbled home, felt OK for a few minutes and then started shaking violently. Ended up with a high fever. That's what I get for breaking my "no food, no run" rule.

Friday: 8 miles at 8:21 pace. Probably still pushing it too much. Dead slow but what else could I expect after two days of no food followed by one day of light eating.

Saturday: Practice, 7.5 total with 3 miles at 7:00 pace, which isn't really a workout, then my coach sent me home because of my rough week. My brain was complaining because it wanted more, but in retrospect this was very good coaching and I am thankful. Did a little strength after, then pretty much spent the day in bed totally drained trying to eat.

Sunday: Hilly 11.25 at 8:20 pace in Discovery Park. Decided anything too long would have probably been counterproductive after being so sick. With some of the girls, pretty nice.

Total was only like 46. Not as much as I had planned. I figure that's OK given everything I went through this week. I have next week to step it up.

I need to figure out my chronic GI problems. This was my third or forth time over the span of a year in the ER with intense GI pain. I scheduled a bunch of appointments.

Yeah I don't know. I feel like if there's a god he just decided to take a huge dump on me this week. I'm normally a pretty resilient person but by Thursday I just wanted to curl up in a ball and disappear. If you think it's hard to eat when you're grieving, imagine grieving and then going to the ER for GI problems. I went two days with pretty much no food, then two days of very light eating. Which meant zero energy. Which made running really hard.

I guess maybe I'm just getting everything over with so I can have a strong, uninterrupted season.

@Stonecutter Dude, we'll surely miss your opening posts! Well, LRC can be inspirational and all the rest but I'm sure it can contribute as well to push it a bit too much. If you feel that that's the case it is going to be for the best. Hopefully this break is going to give you a chance to get a different balance in your training, happy running and come drop a comment from time to time!

Dec 30/ Jan 5 Week 2/6 (10k)

M 5 (8:47)

T 8 (8:20)

W 9 7x800/3MinRec@I (2:51, 2:49, 2:50, 2:49, 2:50, 2:48, 2:48)

T 7 (8:55)

F 9 (8:30) Snow

S 8 (8:26) Snow

S 0 Ice

Tot 46

RunnersFix, what do you do for weights? Since I'm home, I figure now might be a good time to incorporate some strength training into my regimen. It could help a lot with any track 800-5000m races I'd be running in the spring!

Goal Races:

Houston Half Marathon (1/19) - 68:xx

RnR New Orleans Marathon (2/2)

Week 18 of 22 - 106 (1459 for cycle)

Monday - 12 easy AM / 4 easy PM

Tuesday - 10 easy AM / 3.5 easy PM

Wednesday - 12.5 (includes tempo workout) / 4 easy PM

Thursday - 12 easy AM / 6 easy PM

Friday - 9 easy AM / 4 easy PM

Saturday - 11 (6mi tempo)

Sunday - 18 long run w/ Road Racing thread alum Des and a bunch of 2:30-2:40 guys.

Wednesday workout - 3-2-1 with 1/4mi jog recovery. Hit 16:36, 10:48, 5:14.

Saturday workout - 32:30 for 6 miles.

Both workouts were on gym treadmills so there may be some calibration error, but I definitely feel myself having a bit more spring in my step than in the past couple of weeks so I think I believe the times. (not to mention the treadmill where I did the 32:30/6 tempo on was the same one where I got "dropped" while running at 5:40-5:50 pace a couple of months ago). I looked through my old logs and I ran a slightly slower tempo (by 1s/mi) before my HM PR in 2012, so I am very pumped by the fact that I ran faster at 6200 ft. altitude.

Ramanujan- For my weight sessions it can be unusual to most. I can have the session done in 20-30 minutes easily and my rest between exercises is very little if any. The only equipment needed are 8 pound dumbbells and a 15 pound resistance band. Here it is in order:

Bicep curles with dumbbells- 15 each arm

Tricep extension with dumbbells- 20 each arm

Shoulder raises with dumbbells- 20 each arm

20 push ups

Core exercises...I usually mix it up

20 push ups

Bicep curles with dumbbells- 15 each arm

Tricep extension with dumbbells- 20 each arm

Shoulder raises with dumbbells- 20 each arm

Lunges with dumbbells- 10 each leg

Calf raises with dumbbells- 20 each leg

High knees with resistance band- 15 each leg

Lunges with dumbbells- 10 each leg

Calf raises with dumbbells- 20 each leg

High knees with resistance band- 15 each leg

That's all of it. It's very simple and doesn't take much effort at all honestly. But, for me I'm not trying to build muscle or get lean since I'm close enough to it already. I'm just trying to keep consistent with my body type without over doing it. I've never been a fan of weights so that's why I keep it easy. Everyone's different though.

Stone Cutter - It's been great having you here on this thread. You have exemplified the values of this thread. A commitment to improvement, a willingness to share your training experiences and provide a large dose of encouragement.

Please come back once in a while to inform us of any upcoming races or to post race reports.

Good Luck

RunnersFix - Your training has been phenomenal and an inspiration to keep me motivated:) 65 is definitely realistic and between you and GarbageDisposal I have run out of superlatives. You guys are both crushing the training right now. Your Tuesday workout is awesome.

Another-Solid week and thanks for linking up on Garmin. You definitely made me realize how poor my form is with your metrics:) I cant imagine how brutal it is where you are, I've struggled to get outside but know the treadmill could await given a few worse days like Friday.

Forcerunner - I hope you got the 100 but regardless great start to the year. I was in a similar boat and posted my 100 to motivate me back to the gym for 3.2 on the treadmill to hit 100.1:) That 2nd 400 in your set is awesome, I would love to sniff a sub 60 400. Is that 3k a race or a training run on Friday?

xenonscreams - First, sorry to hear about your loss. Losing someone close to you sucks and not being able to have the finality of the funeral is even worse. Secondly, I hope you are able to get your GI issues figured out. Do you or the Drs have any idea what it could be? I dont want to comment on your running because life is much more important although I'll say you had a good week given the circumstances. Hopefully your bad karma is out of the way in the first week of 2014:)

Slartzio-Great job on those 800s. What is your 10k time goal?

TheGarbageDisposal- As I said above, very jealous of your workouts week over week. Well except for the fact that they were are treadmills which I would dread. That Weds workout is awesome and looks like you are coming into great form for NOLA.

comments later. just wanted to say today I did 5 at 706. Easy first 2. A few pickups. Then last mile 555

I'm sorry for your loss, XS.