Road Racing and Training Thread - Week Ending 1/5

Post now and i will comment Tuesday when i will be at a computer.

Week 2 of base

Monday: 10 + 14(12BP)

Tuesday: 12 + 7

Wednesday: 10 + 9

Thursday: 10 + 8

Friday: 13(11BP) + 8

Saturday: 17 + 6

Sunday: 9 + 8

Total: 141

Monday 12 mile building pace. 710 to 532. Felt really good the last 3. Under goal pace for the workout.

Friday 11 mile building pace. 710 to 548. Horrible. Felt like crap and couldnt get moving without feeling like i was going 20-30 sec/mi faster than i was.

Glad this week is over with and i can cut back the next 2 weeks. Today was fun running in the 8-10"+ snow we got. Tomorrow will be rough. Idk what i will do. "Real feel" will be -40 to -45!

Wow, sad stories so far. Will comment later as well. My story is more used-to-be-sad-but-getting-better.

I got a blood test for iron/anemia at work on Thursday. Actually they tested everything (B12, D, thyroid) but I am certain at this point it is iron deficiency anemia. For the past 6 months I have been tired and haven't been able to focus, but I thought it was just lack of sleep. But when I went home for Christmas break and got 10+ hours of sleep per night and didn't feel better I knew something was wrong. My mom pointed out I have dark circles and pale skin around my eyes which is a sign of anemia. And the other signs, light-headedness and shortness of breath, have all been there I just didn't suspect much until now.

This was an eye-opening week for sure. Really glad to have figured out something was wrong. I actually dropped out of a masters program I was 95% done with because I simply could not focus on my thesis. Ironically I started posting on LetsRun more to take out my frustration and it was LetsRun that gave me the idea that something was wrong. I would be interested to hear what worked/didn't work for other runners who had low iron.

So anyways new goal is to beat anemia. I'll keep training well and racing as I go to see how much it's improving.

Here is my week.

Monday: 4 easy

Tuesday: 8 total, 4 mile race, roads were snowy & times were very slow, and raced it more just to see old teammates. Actually last August I raced an XC race where my friend won in 19:50 and I ran 26:40+ (can't remember), this race the same friend won in 21:00 and I ran 26:20 so it wasn't that bad.

Wednesday: 7 + travel back to Seattle

Thursday: 4 late at night

Friday: 4 late at night again

Saturday: 8, with moderate effort of 5 x (~4 minute tempo, 4 minute easy)

Sunday: 6, with 5-4-3-2-1 min fast and 2 min easy between, another moderate effort, probably from 10k to 2 mile pace

WIll write some comments later as well.

PS, I wrote that before checking lab results, but I do have them. Ferritin is 11 ng/mL, vitamin D is 15 ng/mL ("normal range" is 30-100). And that's directly after a week where I was at home, started taking iron pills, and spent a lot of time outside. Vitamin D kind of surprised me. I'll have to see what the rest of it means at my next appointment ("iron binding capacity" is also too high).

Be sad to see you go Stonecutter, but it makes perfect sense from your comments. Good luck for the future.

I've missed the last few weeks updating myself as my training has been awful, ill for a week and then struggled to get back into it. Last week was my first decent week in a while.

Goals - Sub 3:20 Marathon at London 2014

M: 17.3 @ 8:48 pace

T: Rest

W: 5k in 21:37 plus 0.5 cooldown

Th: 8 @ 8:09 pace

F: Rest with core and weights

S: 5k in 21:01 plus 1 mile cooldown

S: 13 @ 7:54 pace

Total - 46 miles

I've been running horribly over the break, too much bad food, problems with my asthma and illness have meant my 5k time has gone from 19:46 at the start of December to 22:00 on Christmas day. Moving back in the right direction now but still much, much slower than I should be running. Got another on Tuesday on a fast course so I'm hoping to get back closer to my best then.

Monday's run was the 2nd furthest training run I've ever done and I struggled with my pace for the last 2 miles but I guess that's to be expected. Was on for much closer to 8:30 pace till then.

Hardloper wrote:

PS, I wrote that before checking lab results, but I do have them. Ferritin is 11 ng/mL, vitamin D is 15 ng/mL ("normal range" is 30-100). And that's directly after a week where I was at home, started taking iron pills, and spent a lot of time outside. Vitamin D kind of surprised me. I'll have to see what the rest of it means at my next appointment ("iron binding capacity" is also too high).

11 puts you with me and txrunnergirl. It's super low. I think TIBC and ferritin are inversely correlated, not sure if I'm remembering that correctly.

Goal:

Goal sub 8:20 1.5 mile

m:7

t: 2 wu, 5x800m 2:38,2:40:2:40,2:42,2:40 2 cd

w:7

th:8

f:6

s:13

s:4

total:54-55

live in northeast so conditions were terrible thurs-sat. Tuesday goal pace was 2:40 so happy with my times

hey what 1.5 course will you do? vcp?

Comments (including p. 2 of last week)

Stone Cutter- Sorry to see you go man, wish you nothing but success and hopefully in the future you can find that balance on getting just the right amount of motivation from this group without feeling the pressure to go against what your body is telling you.

qrkid- Any updates on the calf? Hoping for the best for you.

Printer- Looks like you are squeezing in some really solid training sessions, really interested to see how substituting some of your easy runs with triathlon training sessions will work out for you for Boston. I hope seeing you run a PR in a few months off of that sort of training will give me the push I need to start introducing more cross-training into my training again.

Renewed marathoner- Nice job getting in the miles while on vacation/cruise. I know people will give you different answers, but I personally feel that it's very dependent on the treadmill and how well it's calibrated. Then when you throw in factors like lack of wind resistance, lack of heat diffusion, etc... it's pretty much a wash.

Pewow- The first couple of workouts back are always tough. I love the 4th reason you gave. I think the 5th is that you might have just had the bad luck of picking a treadmill that's mis-calibrated on the wrong side. (speed shown is slower than what you're actually running)

Runnersfix- Another consistent week with blazing sessions. Really looking forward to seeing how you fare in 2 weeks. I think those mile repeats on Wednesday are a good 10s/mi faster than what you have been running in similar workouts too right?

CMM268- Very nicely balanced week and I love that you are getting your body ready for the upcoming marathon cycle with some tempo work and progression runs ending at 10-20s/mi slower than MP.

Another- Solid week highlighted with that 800s session and the 18-miler. Think you're at least in low-3s fitness right now with more than 3 months to go til the big day.

Forcerunner- Nice sessions this week and hope you got the 100+ week with your last run. Good luck this weekend!

Xenonscreams- My condolences for your loss and GI issues. I have always gotten a sense that you're very dedicated to your goals and I am sure you will do whatever it takes to get to the bottom of your issues and get back on the right track.

Slartzio- Dude, you were moving on those 800s. You should easily crush your 10K goal if you keep this up.

NP1112- Nice week dude, nice show of self-control when I have been egging you on to go for 150-160 all week.

Hardloper- Glad to hear that hanging around on this board actually paid off for someone. Now you have nowhere to go but up.

Once and future- I think everyone's training took a hit over the holidays, but showing the determination to get back on track is half the battle in reaching your goals. Nice bounce back week.

Runnercc- Welcome and nice first week of posting. Very solid session of 800s, especially considering your goal.

not any course its actually for military testing

runnercc wrote:

not any course its actually for military testing

That's what I was gonna guess. Air Force?

Im looking to go into the navy

That makes more sense now. My wife is in the Air Force so I get used to our friends talking about needing to improve their 1.5 mile run time, but I know the male standard for max points is 9+ minutes so I thought you were shooting for some sort of base record. (But Navy makes more sense since the max standard is 8:30).

@xenonscreams Sorry for your loss.

@runnersfix Good luck with your race, your training has been out of this world!

@cmm268 Great week, lots of miles and quality stuff, are you following a particular plan for Boston? My goal time is going to be sub 37, in the next few weeks I'll start doing some 10k pace workouts, for now I'm keeping it easy and getting used to 60mpw.

@np1112 wow, 141 miles is insane!

@garbagedisposal Great week, good luck for your upcoming races and thanks for the encouragement.

Did a 10 miler later on Sunday, the layer of ice that formed on the sidewalk melted with the higher temps, so I felt it was relatively safe. Did 10 with 4 building from 7:10 to 6:45, so 56 for this week.

don't have time to do comments, but xenon i'm sorry for your loss

and to whomever did 140 miles, ...you crazy.

my week:

M 8.7, 6:42/mi

T 8.6, 6:53/mi

W 10.1 w/4mi tempo in 22:34. 6:48/mi avg

Th 4.1, 7:16/mi and 7.5, 7:00/mi

F 4, 6:45/mi and 8.1, 7:30/mi

Sa 10.1 with last 9 mi 6:11/mi

Su 14, 7:25/mi

total 75.2, 6:58/mi avg

hit my long run and total mileage goals and got in a solid tempo 5:39/mi, so a pretty good week. saturday's run wouldve been faster but it was a group run and i didn't know the route so I had to stick with the next fastest runner.

official track season training begins tomorrow with a tempo followed by 5x200. tempo could be anything from 4-8 miles at 5:30-5:50. depends what others are doing

stone: sorry to see you go. I will bookmark your blog and keep up with you. hope you come back and update/check up on us eventually!

renewed: hard to say how much different treadmill running is to road. I have been on treadmills where 8 min pace feels harder than it should and just the opposite where 7 min pace feels easy.

pewow: rock climbing sounds fun. do you go often for cross training or is it a hobby?

runfix: i was hoping you would go for 65 or faster! awesome workouts yet again!

cmm: great week. looks like you got a bunch of everything with the mileage in there!

another: ouch on the 620 HRM strap! no worries on the MP (if you want faster) plenty of time to bring that down.

force: quick tuesday run after mondays workout! I would be tempted myself to get that 100 mile mark (for first time especially)

xenon: Sorry to hear about everything. Tough times will only make you stronger (as a person). Hang in there!

Slartzio: got your 800s in before the snow i see. how much did you get?

Garbage: awesome workouts! I think you are really progressing and fast! Cant wait to see some sea level racing times this year. 150+ will be later this year ;) haha

Printer: great week. Will the running become "harder" with all of the cycling and swimming or will it be the same?

harloper: hope you can get those issues taken care of. tough times this week.

once: the ends of the long runs can get pretty tough. at least you know what you can work on and change for the next time out!

reed: fast running. sub 7 pace avg all week is crazy, not 140! haha. good luck with the start of track training!

Thanks guys. I'm still kind of out of it and my body isn't very happy with all of the running. I think I'll do 60 this week, does anyone think that sounds reasonable? I'm used to 70 but the last few weeks have been hell. I figure 60 is a good medium to ease back into it a little.

And I'd like to comment eventually but I can't promise it'll be a priority this week. I'm trying to get my life back together and also figure out the GI stuff at the same time, which means tons of appointments.

Xenon - my condolences

Stone Cut - I totally get it and also take breaks from the thread between November - March and the summer months.

Now please allow me to brag about a fun, fulfilling 2013 as a master . . .

Roads: Set a 5000 PR: 16:20

Track: Set a 1500 PR : 4:18

CC: Got my a$$ handed to me on a regular basis, but had a consistent season as out team's 2nd man. 5th master O/A @ our 8k (27:56) finals - 4th place master for the CC race series.

1902.01 healthy miles on the year. That's a lot for an old man!

Cheers everyone and happy new year. I am still lurking and will be back around March hopefully.

pewow- Sometimes it just happens. I'm surprised someone near 16 minute 5k would have trouble running 6minute pace. However, I don't know what your previous days have been like, that makes a huge difference. Either way, I'm all for adapting on the fly. It's good that you listened to your body.

Runfx- Great week!

cmm- also a great week,you're in good shape.

Another- I know nothing about HRM stuff. Perhaps some vaseline?

Force- did you go for the 100? :)

xenon- Cheer up, things will improve. And my goodness please take a day off if you're in the hospital.

Slartizo- Nice week!

Garbage- How's it working out to not eat garbage?

printer- Nice week! You should come to my training facility when I open it up! We're going to have a really awesome swim coach on staff and I'll probably do the run coaching.

NP- Beast....

Hardloper- best of luck with the medical issues!

OaF- I think you're hovering near the fitness needed for 3:20. I think by london with nice weather you'll be ok.

runnercc- I see now. Is there a reason you chose 8:20.

reed-great week dude

Cash- glad you are riding high. Keep it up amigo.