road racing and training thread. week ending 1/26/14

Goals

Healthy - Less than one unplanned off day per month

800 - 1:59

1500 - 4:09

5000 - 15:59

S: 7 w/ core

M: 7

T: 4 AM w/ core and upper body strength 4 PM (Got after it a little bit and worked my way down to about 6:30 near the end) w/ lower body strength.

W: off

T: 8 Total - 1.5 warm up. 5x1000 (3:22, 3:19, 3:16, 3:17, 3:17) w/ 2:30 recovery run at pretty good clip. 5 min run. 3x200 (37, 32, 32) w/ 40 sec walk. 1 mi cool down. Core after

F: 10

S: 4

Total - 44

200's were weird on Thursday. All were similar easy stride effort but on the first I couldn't get any turnover going.

Next Saturday I have a 3k which will be my first race.

So, ... I'm back?

Goal: 2:4x

Race: Bob Potts/May 25

First, huge congrats to some great performances last week. I've been lurking and reading briefly and, especially from where things were 6 months ago, it was awesome to see the Garbage Man "dispose" of that old PR.

All along I'd been planning to try to get back here when marathon training started up. I've also been planning on switching things up and trying Hansons this time instead of Pfitz. On Friday I realized I was mistaken about it being a 15 week plan - it's 18 and I was most of the way through week one! For some strange reason however, Thursday is the first run of the plan and coincidentally I had done exactly what it called for.

So after a few weeks of blah and freezing cold, here was this week.

M - 3 Slow!

T- 7.5 Decent run. 7:16 avg. 8 for 1 and then 28 for 4 before easing home.

W - 3. Slow and my eyelashes actually froze closed briefly during this one.

Th - 6. Ok. 7:3xish

F - 6. 7 low? Missed stopping my watch at the end with frozen fingers.

S - 6. 7:20 not as easy as 7:20 should be?

S - 12. 7:22 Made the rookie mistake of coming back into the wind. In my defense, Weather Chanel said 4mph and it felt more like 10-12mph.

43.5 total.

I'll get into my thoughts for this cycle more later and/or next week (ie how much and how I'm adding to the Hansons "Advanced" plan).

The vacation from LRC has been nice, but it does feel good to be back here. Looking forward to getting back in touch with what is going on with everyone.

Howdy y'all.

I'm still alive, believe it or not. I have been having a hard time recovering since my last marathon, but I think I might finally be back in the swing of things!

I've been doing around 29-45 miles a week since christmas, finally bumped back up to 50 miles this week.

Mon - off (Planned) - Played a really cool gig that started late and had an open bar with tons of great craft beer Sunday night, so I knew I would have a massive hangover Monday morning, and I was right. Very cold anyways.

Tues - 5 miles @7:21 per mile

Wed - 10 miles @ 7:29 per mile - felt comfortable.

Thurs - 5 miles @ 7:34 per mile

Fri - 8 miles @ 7:45 per mile.

Went out around 7:30 per mile, turned around into 25 mph headwinds, nearly froze to death and crawled back. Did NOT feel good.

Sat- 7 @ 7:45 per mile

15 @ 7:47 per mile. (Longest run since marathon!!!!!!)

Chicago lakefront path is NOT plowed, this was slow going. Effort felt more like 7:20s or maybe faster. Heavy headwind. Started to hurt near the end.

50 miles total

I plan to do the Pfitz 55-70 12 week plan starting the second week of February to build up for the Illinois marathon. I am going to get that F**king sub 3 marathon this time even if it kills me.

Goal race: Cinco de Mayo half (three races before that)

Goal: 83-84

This week I tried to train for most of it but was pretty easy on myself because of the colonosocopy hahaha. I was also on-call.

Monday: 8.5 miles at 8:11 pace. Slowed down considerably after my friend split off, but that's OK, I needed it.

Tuesday: Off for colonoscopy.

Wednesday: 7 at 8:20 pace. A little less tired than I expected to be after the procedure, honestly.

Thursday AM: AM 10.25 with a Fartlek. Long, easy warm-up into 3 x 2:00 on, 1:00 off, into an easy cool-down. Only took one split and it was a 90, a bit slow, but I expected to be tired.

Thursday PM: 4.5 mile easy shakeout at 8:05.

Friday: 7.5 at 8:06 + strides. Felt very tired.

Saturday: Practice, 9.15 (ew) total with a 3 mile tempo at 6:40 pace. Easy workout but needed it after this week. Started a bit slow and ended a bit fast, felt decent. Some strides after with fast turnover.

Sunday: 15 at 7:38. 3 alone and the rest with a group. We were pretty fast for the middle chunk of this (ran a few 7:20s). I felt good, but I have a bone spur on the top of my foot from my night splint and arch support, which means my PF is a little off since I can't wear them, which means I need to take extra good care of it otherwise.

Total about 62. Nothing too hard and cut out some strength and all core. Clearly glycogen-depleted on Friday. Run went OK but I was just exhausted all day after. Appetite hasn't been great either. Waiting for biopsy results still.

I'm going to try my first 75 mile week next week. It will be tough but I think the timing is good and then I can back off immediately and do 55 the week after before my 5K. Just need to make sure that my PF doesn't flare up as an indirect result of this bone spur.

Renewed - the 3 mile tempo looks good for sub 18 if you can sustain 6:20s at a true tempo effort. What are you thinking about doing for your marathon training? Any kind of MP pace runs? longer tempos?

Pewow - looks like a solid week! LOTS of quality.

VF - welcome back! Looks like we're both back from LR breaks. Nice looking week - seems like you'll be in great shape for your race! I know hansons advocates the shorter long run - what are you looking at for your peak long?

Xenon - I love doing fast finish tempo runs like your Sat. workout. I think they are an underrated confidence builder. They also take less of a toll on my body (personally). I feel fresh and ready to go if I do a workout that's more like 6:40, 6:30, 6:10, 6:00 then if I do straight 6:20s or so.

Hi Folks,

I'm still mixing my outdoor runs with indoor bike trainer sessions. The bike sessions are almost all at threshold pace.

Also, this weekend was the start of the Tour of Sufferlandia (ToS). It's a 9 day online event on trainerroad.com whereby you must complete each of the 11 assigned Sufferfest video bike workouts in the allotted daily window. They're brutal! Now add running to it and you can get pretty maxed out.

My Week:

M: 10.7 mile easy paced run (8:43/mi)

T: 1 hour indoor bike workout

W: 12.0 mile run. First 9.6 was a progression run from 7:08-6:35/mi)

T: 1 hour indoor bike workout

F: ToS Stage 1: "Rubber Glove" - brutal 1hour FTP test

S: Tos Stage 2: "ISLAGIATT" - 2 hour a$$ kicking

S: 18.6 Long Run (8:03/mi)

Totals: 41 miles of running and 5 hours of biking.

Since the Tour of Sufferlandia is a worldwide event, you have about 50 hours to get each day"s workout completed. I'm going to take advantage of that time window and still try to get my running in on Wednesday, Friday and Sunday this week.

Wednesday's Run:

http://app.strava.com/activities/108303562

Saturday's Tos Stage:

http://www.trainerroad.com/cycling/rides/661182-Sufferfest-ISLAGIATT

Goal: Sub 3 in NJ State Marathon (April 27th)

Mon: 8

Tue: 8

Wed: 5

Thurs: 0

Fri: 10

Sat: 6

Sun: 6 am (with 1 mile and 3000 meter races on indoor track) / 8 pm

Total: 51 (I cannot believe I am still in the low 50s)

I am done with winter! Monday was a great run at a wildlife preserve, outside, quiet, nearly bumped into a deer. Tuesday, sub zero wind chills and a foot of snow, Crap. I went to some extremes to get off my treadmill this week. Wedneday I tried to run outside, and nearly killed myself 3 time within 2 blocks of my poorly plowed neighborhood, so back to the 'mill. Friday I did 10 miles on an indoor track at the YMCA. 13 laps to a mile.... for 10 miles!!!! Sunday I decided I needed to get some speedwork in and did an open indoor track meet. 200 meter track. I did the 1 mile first. The lack of fitness and speedwork really showed and I got killed, much harder effort then I was expecting. The 3k was a disaster. I overestimated my time (it was just a guess anyway) and was put in the first heat with 3 very fit runners. I was lapped by them all. As soon as I started I knew I had bit off too much. I was thinking about dropping out, but tried to just keep going to get in a good workout. I finished in an amazingly slow pace. Then I watched a group in the 2nd heat run at a better pace for me (stupid first heat!).

Anyway. Feb 2nd starts my 12 week marathon program. Actually I am still trying to decide between Hansons, Pfitz or McMillian. I guess that is something I should figure out!

Renewed Marathoner - tempo runs barefoot? Are you doing these on the grass? I am guessing you live in South America because it seems like everywhere in the US is freezing.

VF Runner - welcome back! Did you do the hill run on Tuesday?

king Hobbyjogger - my marathon is on April 27th. It looks like you me and Renewed Marathon have similar goals and I think are races are pretty close together.

Xenonscreams - You are a Tank! (that was meant in a nice way) Nothing seems to stop you. ER visits, Coloscopies, you always seem to pick it right up the next day. WOW. Hopefully the tests help results help keep you healthy

King Hobby - Thanks. Between lower mileage and slow running in the extreme cold I don't feel that confident yet. Not sure. I'm going to try to follow their guidelines in upping the plan. They suggest only going up to 20 if you get to 90-100 per week. I'm thinking I may plan in the 80-90 max range so 18 maybe?

My first issue in adapting may be this coming Tuesdays suggested 12x400. That would be tough in 10 degrees on a totally snow covered track.

Hello people!

those are my last 2 weeks

Jan 13/ Jan 19 Week 4/6

M 5 (8:34)

T 0 Sick

W 0 Sick

T 0 Sick

F 3 (8:30)

S 8 (8:12)

S 10 5.8 @ 7:20 Moderate (7:43)

Tot 26

Jan 20/ Jan 26 Week 5/6

M 7.2 (7:59)

T 7.2 (8:45)

W 7 (8:23)

T 7 (8:09)

F 7 (7:01) 13 x (90’hard/60’easy)

S 7 (8:14)

S 14?

Tot 56

Going for my long run now, it's starting to snow, I'll see what I can do...

I wasn't around last week, I want to congrats Garbage Disposal and RunnersFix for their outstanding races, good job guys!

i have no interesting comments, so i'll save you the trouble of reading my crap.

my week

M 6.3, 7:03

T 12 w/6mi tempo, 5:38/mi

W 7.6, 7:06

Th 9.2, 7:09

F 9.5 w/ 12x400 easy, 76 avg

Sa 7.5, 7:15 and 4.9, 7:37 and 50min ultimate friz

Su 8.6 w/5k race(5:52ish pace)

total 65, 6:58/mi avg

sunday: entered a local 5k fun run. won it in 17:56, felt pretty tired after saturday's escapades. still easy obviously but i'm glad i didn't need to race anyone

okay week overall, got in a solid tempo on tuesday.

next week: anything over 70 mpw, with a hard/logn fartlek on tuesday and hills on friday

hi king- good to hear from you again. this is my marathon training. basically my structure is:

m- medium effort half marathon pace workout.

t-easy or rest

w- marathon pace tempo (this week was 3 miles and I'll bump it up 1 mpw till I hit 6)

th&fri-easy or rest

sat- 20 @ mp+15-20s. right now that's about 7:10.

I define tempo as hard but controlled. I think I'm in 1840 shape right now but haven't actually raced in a long time

mueble- I'm in Georgia. smooth pavement. we had a warm sunny few hours and the pavement warmed up a bit so I went for it. most days it's way too cold for that.

Have to start by wecloming back VF Runner and King hobbyjogger, great to see you back here posting!

VF Runner I cant believe you made it outside every day this week, you are a tougher man than I am:) I stayed inside on the treadmill Weds and Thurs given the worry of black ice.

King hobbyjogger- Every time I think it's cold here in DC I tell myself it could be a lot worse--I could live in Chicago:) Impressive week to jump over 50--especially that 15 on the lakefront path. Look forward to seeing you crush 3 hr in April.

renewed marathoner-several impressive things in your week including the amount of cross training, a barefoot tempo and 3 hours of dancing. Great to see another solid week for you!

pewow-Nice job and pacing on those 1k efforts

xenonscreamas - nice week. I am also becoming a huge fan of those fast finish runs as I do more of them. I would be careful and back off as necessary this week.

printer - I've seen the ToS on Facebook and it looks brutal. I own and have done several of those videos many times through the years--they definitely work you. The fact that you have been keeping up with the running is awesome and a great week, especially the long run today.

Muebele- I hear you on the weather and you have it much worse than we do. I cant remember it ever being so cold for so long. I will never complain about 90 degrees with humidity again.

Goal Race: Boston Marathon (time TBD)

YTD: 357.3

Weekly: 101.5

Mon: 10 E AM @ 7:09 (focused entire run on SPM and averaged 180), 5 recovery PM @7:51 with 30 minutes core and foam rolling

Tues: 10 total AM with the following Interval Pyramid workout: 400,800,1200,1600,1200,800,400 rest in (): 82(92),2:38(2:52),3:55(3:28),5:14(5:29),3:50(3:28),2:30(2:59),67. 3 Recovery PM @ 7:30 followed by 30 minutes lower body and core

Weds: 8 E AM @ 6:49 on treadmill, 5 recovery PM @ 7:44

Thurs: 10 E AM @ 7:12 on treadmill, 3 recovery PM @ 7:46 followed by 20 minutes core and stretching

Fri: 30 minute tempo with 2 wu/2 cd. GPS was not working since we did the tempo under a freeway because of snow/ice so I'm not sure on distance (I think5.2 miles?), 3 recovery PM @ 7:42 and p90x2 Ab Ripper

Sat: 12 mile moderate progression run @ 6:55 avg AM. 4 E PM @ 7:11 followed by 25 minutes core and stretching at gym. Huge headwind on way out made for an easy 6 on the way back.

Sun: 16 total- 16 progression with 4 at MP (miles 7-16: 6:24,6:04,6:07,5:57,5:54,5:49,6:06,6:24,6:27), 3 recovery PM @ 7:46 followed by 15 minutes core and foam rolling

Overall, another week where I was happy to stay healthy and was pleased with my times from Tuesday's track workout and run today when my legs felt very heavy starting out with the week of running. I dont think I've run 2:30 and 67 at the end of a workout ever before. I really need to get focused on my diet though if I am going to shed any weight for Boston...

Goal Race- Gasparilla double- 15k and Half / February 22nd and 23rd

Mon- Off

Tue- Off

Wed- Off

Thur- 5 miles at 7:00 pace.

Fri- 7 miles at 7:09 pace.

Sat- 8 miles at 7:03 pace.

Sun- 9 miles at 7:04 pace. Weights.

Total- 29 miles

Just a big recovery week in place. I'll bring up the mileage pretty quickly for a very short build up for gasparilla. It's going to be crazy doing the double but I did this last year and know what to expect. I'm honestly just hoping to win some money. Not trying to PR or anything. If it happens then great. As for now the main build up that starts after gaspy will be for the Philly rock n roll half in September and the Houston marathon next January. The goal both races will have to be to qualify for the trials. Houston last week put me so close already. Hope everyone's week went good. I need to comment more and will work on that this week.

renewed marathoner- Nice long run Saturday! That run right there indicates to me that you are able to go sub 3. With your legs tired from dancing you probably could have been sub 7 pace. Did you do any kind of progression?

pewow- I like your workout Thursday. Don't worry to much about having difficulties getting warmed up when starting workouts. Happens to me all the time. Its weird cause I'll finish the workout at a much faster pace and it will feel the same as the first one. I think you will do great in your 3k.

VF Runner- Dude your eyelashes froze shut? lol. Did not realize that it was possible. I would be happy just getting my running in with those temps. Are you going to be following the Hansons plan to the tee? Its basically what I do. You'll really like it for the marathon.

King HobbyJogger- Nice week! Like I said above those type of temps would kill me. Hopefully the weather warms up a bit so you can get some quality running in. Renewed marathoner and yourself should get that sub 3. How is the Illinois course?

xenonscreams- I bet your colonoscopy Tuesday really took a toll on you. Not sure how it works but I can only assume how it felt. I definitely wouldn't sweat anything this week. You'll be go to in no time. I like that you're increasing the mileage to 75. I've always been a mileage guy. It will benefit you if you allow the proper recovery.

printer- That Tour of Sufferlandia sounds like a pretty cool event. Never heard of it. I bet trying to get that in and running is very difficult. I wonder if some of the competitors actually use that whole 50 hours each day to get the maximum recovery. Even with all this you still got a solid long run in. Crazy week!

Muebele- Crazy 3k man! You'll get a better position next time. But as for 12 week build up starting in February, like I mentioned above, I basically follow the Hansons method and it works great for me. Have not tried it for a marathon yet (only halfs) but I think it'll be even better for that distance.

Startzio- Thanks for the support on my race. I was very happy with it. I see that you were sick for those 3 days. Just think of it as a little recovery period and get back at it. Just try not to rush it. This week went well for you though. Good luck on your long run today. Hopefully you can get a little progression in with it.

reed- Seems like you won that 5k pretty easily. Your 6 mile tempo a Tuesday obviously indicates it. Sometimes its good just to go out and get an easy win at the local races. Might not seem like much of anything but winning always helps with confidence.

cmm268- Getting the mileage in this week! How does it feel doing these quality workouts with the high mileage? You crushed it Tuesday and today. What kind of mileage will you peak at? And if its cool how much weight are you trying to lose? Overall though great week! Your workouts are getting faster!

hey cmm- thanks bud! it's funny rise are the more normal things for me whereas I consider the long run impressive :).

runfx- woohoo! glad you think I'm on my way! I think with fresh legs and no strong winds I could have done 7:00 pace yesterday at the same effort (which was close to max). I did three first 2 miles easy then settled into 710 range. halfway I started doing several sub 7 miles, I even had 2 in the 640s but I started paying for it in the end. last mile was hurting so I just cruised a 740. didn't want to hurt myself.

holy cow. that's an incredible grind.

Runnersfix - More or less to the T but with upped volume. Thinking 80-90 max. I'll try to add based on their suggestions. Longer easy runs. Not off on Wed. May play it week to week as far as adding to long runs or T runs. I'll probably also keep every Sunday longer. I'm thinking 18 will be my longest long runs.

renewed marathoner: Nice week. Do you find that yoga helps? I think I'd be way too ADHD for it but I've been considering giving it a try.

pewow: I find that early season sometimes it's hard for me to really pick it up, especially if I'm ramping up the training again. I try to keep up with my strides though and I think that helps.

VF Runner: Welcome back!

Muebele: Thanks! It means a lot actually. I feel bad not doing as much as I usually do.

reed: Nice easy win :)

RunnersFix: The procedure itself is fine (sedatives are great), but the prep involves a 24 hour clear liquid diet and chugging four liters of laxatives hahahaha. You all have a lot to look forward to when you're 50! (Hopefully not any earlier, my case was an obvious outlier)