Road Racing and Training Thread Week Ending 3/2/2014

I did start a thread about 20 minutes ago :)

http://www.letsrun.com/forum/flat_read.php?thread=5669646

I will use this one now seen as there is more than one comment!

I had a fairly decent week. Upped the miles by a notch but the intensity wasn't too much. Highest mileage week since October. I would've raced Saturday but my best friend came home from the navy for a surprise visit so went out friday night and didn't roll in home till daylight!

Goal Race: BUPA Great Manchester 10K (5/18)

Goal Time: N/A (Current PR 32:49)

24th: 5.05mi (7:43/mi)

25th: 5.05mi (7:18/mi)

26th: 6mi easy progression: 39:56 (7:21,7:10,6:42,6:38,6:25,5:40) + 2mi recovery (7:41)

27th: 6.07mi (7:39/mi)

28th: 4.02mi (7:20/mi)

March 1st: 12mi: 1 easy (7:39) + 8.75mi steady: 52:26 (5:59,6:08,5:58,6:02,6:00,6:11,5:52,5:52,.75 @5:48) + 2.25mi recovery (7:43/mi)

2nd: 5.05mi (7:32/mi)

Week Total: 45.24mi (276.19mi for year)

The Wednesday workout was nothing special. At that point of the week i was going to race. Really enjoyed my long run on Saturday, the route i had picked out at parts was brilliant, running along country roads looking over at the countryside ahead of me (spectacular views! very lucky to live where i do), and on top of that i felt incredibly good throughout the steady segment. Things like that make me glad i am a runner :) Average pace for the 8.75mi was 5:59/mi and average pace for the 12mi was 6:27/mi.

Happy training all and hope everything went splendid! :)

Hi guys, been lurking for a while and have clearly been inactive with posting. I have decided to make a switch to cycling for the upcoming summer/fall and start a few cat 5 races. I have thought about this for a long time and really can't see myself running any time soon. For the long term members of this thread they will have heard of my issues with injuries and struggles to gain a healthy mindset to running.

I might run at a late fall half or some XC races but I think for now the best way to regain a cardio base would be cycling, which I think I can be successful at. I have been doing ~100mpw on my trainer for a few weeks and think I could hold my own in the spring.

I have always enjoyed posting on here, and have gained much support and knowledge throughout the seasons of injuries and frustrations from many posters. I hope to post again here someday but for now I will just lurk.

Good luck in all of your future races.

Tiger

Week 6 of Pfitzinger’s 18-week / 85-MPW max plan

Goal race: Edinburgh Marathon

Goals: A - sub-3:00, B - 3:02, C - 3:07

YTD: 553M

Monday: My first full rest day in four weeks. Schedule called for 7M, but since it’s a recovery week, I wanted to embrace the opportunity to recover fully from Sunday’s less-than-stellar workout.

Tuesday: General aerobic - 10M @ 8:50 + strides.

Wednesday: Medium-long - 13M @ 8:35.

Thursday: Recovery - 6M @ 8:30. Opted for the treadmill, as it was -15F again this morning and I’ve had it with winter.

Friday: General aerobic - 10M @ 8:28. Noticeable reduction in Achilles pain compared to a month ago. Was only an annoyance, but I’m never happy with chronic pain of any kind, so I’m glad to see it’s clearing up.

Saturday: Recovery - 6M @ 8:30. Another treadmill run. Still wary of running anything longer/faster on the treadmill, but these recovery runs don’t seem to cause any problems.

Sunday: Long run - 16M @ 8:52. Really felt terrific. Ran a good chunk of the workout separate from the run club and was very comfortable in the low 8:00s despite the cold and ice.

61M total. What a difference a week makes. Obviously the reduction in volume and intensity had a big effect, but I came through this week feeling strong and invigorated. The timing is good, as this coming week promises to be a monster, but I’m ready to face it head-on.

Will comment when more folks report in.

Goals

Healthy - Less than 1 unplanned off day per month.

Fell off the boat on this one. In the last three months I only had one unplanned off day but in the last two weeks I have had 6 I think. which puts me at 7 unplanned off days for the 6 month track cycle with two months to go still.

800 - 1:59

1500 - 4:09

S: 5 feeling better after being sick

M: 7 total. 1 mi warmup. 3x800 3 min rest (2:32, 2:31, 2:28) 6 min jog 3x800 3 min rest (2:31, 2:30, 2:28). 1 mi cool down

T: 4 am, 1 pm. Hamstring pain.

W: 1, Hamstring still hurts.

Th: 55 min bike. 15 warmup, 8x1min hard, 2 min easy. 15 min cooldown

F: 45 min bike

S: 30 min elliptical followed by 30 min bike

Total - 18 running miles (+ 23 cross train miles = 41 miles)

I think the pain is a pinched nerve because when I foam roll I get a tingle in my toes. It is a shooting pain right at the back inside edge of lower hamstring.

I'm kind of miffed about the injury because I took a down week and then got sick and didn't do much for a week. It is annoying to get hurt not from overtraining but from under training and then trying to jump back in.

My plan for next week is to hopefully easy back into running

M: jog a mile or two w. 40-50 min xtrain workout

T: 3-4 miles w/ 30-40 min xtrain

W: 6-8 miles

Th: Workout hopefully

F: 8 miles

S: long run

Dc runner - I knew as soon as I started a thread I would see that someone else already had... Sorry

hello everyone!

Week 2/12 HM training Goal 1:22?

M 5 30’ Cycling 15’ Running

T 7 (8:02)

W 9 3x2m Tempo (Paces: 6:23, 6:18, 6:26) (Av. 6:58)

Still felt like I was pushing too hard, I'm sure in 2/3 weeks 6:15 is going to feel more comfortable.

T 7.25 (7:32)

I can't believe how crippled I was last week the day after 6 miles of tempo. On this run I felt like Wednesday was a day off.

F 7.25 (7:32)

Felt incredibly fresh, some miles around 7:10

S 7 (7:58)

S 12.5 8 x 0.4m Hill (2:33, 2:38, 2:38, 2:41, 2:37, 2:40, 2:40, 2:43) (Av. 7:30)

Felt great, after the repeats still going around 7:40 for the cool down without pushing.

Tot 55

Hope everyone had a great week!

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=5669646#ixzz2uqSELrEB

Hello all! Missed posting last week but I'm back. I'll get some comments in later, but here's my week.

Goal: 14:40 5k 4/18

M - 6/6.2 double. 2xHill Sprints in the PM.

T - 6/6.55 double.

W - 10.2/4 double.

R - 6/6.5 double + strides.

F - 6/6.2 double + strides.

S - 3/11.25. Only 70 minutes for the long run. One of the later miles I split in 5:36 so I was moving pretty well towards the end.

S - 5.5/6 double.

Total: 90

Overall it was a good week. I was taking this week sort of down as the first week of an 8 week cycle for a 5k I'm doing in April. I hope everyone has a great week!

goals: 32:00 10k, 15:29 5k

M 6.8, 7:40

T 12 w/ 7x1000m in 3:12 (10k goal pace)

W 8.2, 7:10

Th 4, 7:50 and 6.4, 7:30

F 9.4, 7:40

Sa 9 w/10k road race easy win

Su 12 muddy, hilly, fun miles. 7:40s

total 67.7, 7:21/mi avg

tue: the 1ks went well. stayed really close to 3:12.0 for each, without working too hard. rest was overkill at 3min, as this workout was more of a pacing exercise for 10k. i could've done a couple more repeats at 3:12

sat: just a local road race. ran it just to have 3 wins in 3 years. i'll do it again next year for the 4peat. ran 37min, won by 3min

2014: 592 mi

feb: 275 mi

Muebele: Great week. Lots of hills, I am liking that. How do you keep your sanity doing 100 laps inside?! Do you alternate directions?

DC: Sounds like Friday was fun! Nice progression and sounds like the scenery was even better.

Diesel: Glad to see youre still around. I would be interested to see what cycling training looks like. If you want to post some weeks?

Kierran: Solid recovery week. Cant wait to see next(this) weeks log!

pewow: Ouch. Hopefully the hamstring gets better soon. take it easy.

slartzio: Great progression for week 2. Things feeling better and recovery is going quick between workouts. Like you said in a couple weeks things will get even better for ya!

Force: Down 90 mile weeks. Glad I am not the only one that would say that haha. Cant wait to see what kind of workouts youll be doing for that 5k goal.

Reed: great tuesday session. Always good knowing you could have done more. 3 in a row is awesome, especially not having to work hard for it.

2/24 - 3/2

Mon: 10A + 9 (19)

Tues: 20(Last 10BP) + 4 (24)

Wed: 12.5 + 8.5(Hills) (21)

Thurs: 9 + 9 (18)

Fri: 12 + 8A (20)

Sat: 26.5(MGP) + 4.5 (31)

Sun: 7 + 5 (12)

Total: 145

Tues: 20 with last 10BP. 641, 636, 632, 628, 621, 619, 609, 546, 540, 529.

Wed: Treadmill hill run. 2300' total. 5% avg incline.

Sat: 26.5 (5E, 3M, 1E, 2M, 1E, 3M, 1E, 2M, 1E, 3M, 1E, 3M, 0.5E). 2:53:20. (553,551,550) (551,544) (549,550,549) (546,542) (550,550,549) (552,548,544).

Cutting down to 120 for the next 2-3 weeks. Doing a half on 3/22.

Goal: 2:4x

Race: Bob Potts

I'll start with a post now and then comment later - possibly all day tomorrow when I'm snowed in at home in the Philly burbs. "Uncle!" already Mother Nature.

Mon-7. 7:37 easy.

Tues-10.5. 7:58 tough hill run with the group that I extended on my own. Included 4 hills that took 4-6 minutes to run, even running hard up the hills

Wed-7. 7:34 easy.

Thurs-10.8. 7:05 for the whole run. Two slow miles to warm up, then into 7@MP. First two 7:00/7:05 straight into 20+ mph wind and slightly uphill. Next two 6:17/6:22 very downhill, but still occasionally into the wind. 6:19/6:46/6:34/6:22 (ran an extra .25) finishing flat with the wind for an average of about 6:36 total). Encouraged overall by this one despite having painfully numb hands and toes in the mid 20 degree temps.

Fri-6. 7:33. Easy, but very tired.

Sat-7.5. 7:23. Legs felt kind of like lead in the cold, but pushed a bit to get it done.

Sun-14.5. Same ridiculous run with the same crazy person planning to hike then run the Grand Canyon. A few of us split off the front by charging down and icy/snowy trail and then just kept going once we figured the rest took a slightly different trail down - we thought we'd meet back up, but never did. I think we ran a slightly different route in one spot. In the end I had a 7:50 average with over 1800 feet of climbing. Perfect long run when training for a very flat marathon. Haha.

Total 63.5. Longest week since ... November??

Felt pretty good about this week overall. I still haven't done a true track/interval workout this cycle, and with more snow tomorrow, that isn't going to change this week. Tuesday this past week was supposed to be 4x1200 so I figured the 4 long hard hills would be a close enough substitute.

Looks like some good stuff so far this week. Looking forward to reading and commenting later. One quick one now however ...

Tiger Best of luck in your upcoming pursuits. You certainly have had your share of trials and tribulations, and maybe stepping away will help long term. We certainly don't want to lose you forever to the dark side of cycling however. Keep lurking, and we'd love to hear how you are doing every once in awhile.

Goals:

sub 16 5k

sub 4:40 mile

Mon- 4 at 7:00

Tue- 1 wu 4x 400 w/ 400 jog (all in between 65 and 70) 1 cd

Wed- 6 at around 7 min pace

Thurs- off

Fri- 3 at 6:45 + 2 with a friend at 8 min (traveled today)

Sat- 4.5 at 6:20 pace

Sun-off (unplanned)

Total-24.5

This wasn't the best week for me. Since this was exam week and I had two weeks of higher mileage, this week was supposed to be a lower mileage week.

The 4x 400 was meant to test my speed. I felt pretty good, although I was running into a headwind (I ran the repeats of a straight road). I go to a boarding school in the North East, so I flew home to the south for my spring break.

The two runs at home were ok. The first run I felt really sluggish/hot. I'm glad that I got to do a shake out run with my friend around 45 min later. The Saturday run went well. I was really surprised how fast I went that run. It got pretty hot near the end, so I'm going to have to do shorter loops for when it gets hot so I can get a sip of water.

On Sunday there was ice falling from the sky and I couldn't go to the gym, so I had to take a day off. It's disappointing that I couldn't go running, but at least I got another day to recover. Next week I'm going back to around 35-40 miles.

Finally, what do you think about doing a speed workout this week? I want to do a time trial for the 5k and mile over the break so I want to have another workout under my belt to feel prepared.

Not a good week but I think I'm still getting in better shape. Getting tired of saying I will have a good training week and then only making time to do 5 short runs for the week.

I ran a 5K on Saturday, I wouldn't have run it if I hadn't signed up already. My legs (IT band and/or hamstring I think) really tight. After my warm-up I had to physically stop running for a while. I couldn't even do strides. I have never had an injury so I wasn't sure if I was hurt or not. I decided to just start out slow and as my legs got warmed up. I hit the mile mark in 6:07 and almost wanted to give up there, but I felt better as it went on, kept moving up, and finished in 18:53 in a negative split. So, not the low 18's/18:00 I thought I would be at by now, but it still feels good to go from not physically being able to do strides, to almost beating a time I was actually happy with 3 weeks ago.

I maybe over-did it with some short intervals on a hilly loop on Thursday, and didn't get enough sleep after. But maybe the cause of this was because I started using a stick roller in the last couple weeks? I have never used one before. It feels pretty good immediately after, but it seems the next day or two it hurts. Maybe I am doing it wrong or it just takes time getting used to?

M: 4 miles easy, tired

Tu: off, unplanned

W: off, unplanned

Th: 5 miles, 4 x 400 at under 5K pace with some hills

F: 3 miles easy

Sa: AM: 2 miles warm-up, 5k race, 3 miles really slow cooldown PM: 4 mile miles really slow

Su: 90% sure I'll take the day off, planned, very sore

Goal: between 2:55/2:59 in April (marathon)

Week # 13/18

Hansons Advanced Plan

Monday - 9 miles @ easy pace (7:30)

Tuesday - total 10.5 miles with 3 x 2 miles @ Strength Pace (6:27) w/800m jog recovery

Wednesday - 8 miles @ easy pace (7:46)

Thursday - Rest

Friday - total 13 miles with 10.5 miles @ MP (6:41)

Saturday - 7.5 miles @ easy/revcovery pace (7:54)

Sunday - 18 miles - 12 miles moderate easy (7:06) - [4min stop] + 3 miles moderate easy (7:06) + 3 miles MP (6:41)

Ancillary work: 3x Core H routine, 2 x Hip flexors&Gluteal routines

Total: 66 miles

A good week. I started the week with some sensations the tension in my ankle was still there, but permitted me to run without problem. On tuesday the Strength workout was still feeling OK - even if not as *easy* as the previous week. At the end of the session I felt the left ankle a little fatigued. So on wednesday, after the easy run scheduled, I had a 30 min massage to assess the ankle situation and the guy confirmed it was nothing to be worried and to run through it.

On thursday due to work commitment, so this meant I was not going to have rest on the weekend.

On friday I had the MP workout - I practiced again drinking and eating honey, the problem is always to run with a bottle in the hand trough the workout, which feels uncomfortable. The workout was good, nut nothing exeptional in terms of sensation. As a general assessment, for being on week 13 my main thought was "it will be hard to keep 6:41 for 26.2 miles" - that is the big doubt.

On Saturday an easy early morning run.

As for Sunday long run I went out at moderate easy pace and kept if till mile 12 - with good sensations even if not as fantastic as two weeks ago. Then I met a friend of mine which was walking and that just recovered from a serious incident so I had to stop to talk with him - or I would have felt terrible. So I had this pit-stop for 4min and was glod to see him ok - and then jumped back into my session, doing 3 more miles at moderate easy pace, then decided to finish with the last 3 miles at Marathon Pace, which were quite difficult having the legs a little tired from MP run from last Friday.

Also managed to get my 5 routines of ancillary work done.

Will have to rest a little bit and be sure to recovery well, this week the quality and quantity of sleep was unsatisfactory (6-7hrs which for me is too little).

Later will try to comments on other posts, last week it was impossible for me to log and comment back.

Hope you all out there had a good week.

1st Goal - sub 22 5k

2nd Goal - sub 6:00 1 mile

Monday 5.65 @ 10:23 pace

Tuesday 1.5 mile warm up then 2x(800, 400, 200) + 800 forgot my watch so no times

Wednesday no run coast to coast to coast travel for work

Thursday 5.65 @ 10:04 pace

Friday planned run got cancelled due to... life

Sat 6.75 @ 10:57 pace hilly

Sun 7.11 @ 11:54 pace big hill - 1500 foot climb in the middle slowed the pace a little.

no injuries, everything feels good.

quick question - if I keep running "easy" miles will they gradually get faster due to increased fitness or should I try and push the pace everyone once in a while?

Goal 1: find a track 5k and run a PR (sub 15:30)

Goal 2: BAA 5k

M: Rest

T: 6 Fast, working down to 5:50 pace

W: 7.5 Track workout: 6x800 @goal 5k w/3:00 jog (2:24,2:24,2:24,2:29,2:25,2:24); 5 min jog; 2x200 hard (30,29)

Th: 6 recovery

F: 9 easy

Sa: 8.5; workout on a flat 200m track. Warmup included an all out 200 in about 28 (long story). 3x4x400 w/200 jog rep break, 400 jog set break. 75,74,75,73; 73,73,73,70;71,69,68,66

Su: 12 steady

Total: 49 miles

Well not much to report on from last week. Just one of those weeks I guess.

Sunday 2/23- Ran 13, no time. Cold, windy and just not into the run.

Monday 2/24 13 miles 73:40 This was the best run of the week. Felt good.

Tuesday 2/25 12 miles 1:23. Took it easy.

Wednesday 2/26 12.1 77:30, felt OK.

Thursday 2/27 3.1 miles, had what I call the one day flu. Should have left work early, but did not. Was not going to run at all.

Friday 2/28 12.6 miles, no time. I was not sure how I would feel after the previous day. Was most likely around 6:45 to 7 min pace for the run.

Saturday 3/1 6.2 miles, no time. Just cutting back a bit for the Sunday race.

Sunday 3/2 race in Pueblo. 2 mile warm up, 16:42 for the race, 3 mile cool down, then another 3.2 later in the evening (16:18). As for the race, it snowed more in Pueblo then in the Springs which caught us by surprise. It was 5 degrees out with a windchill of -11, and the warm up was cold. Nothing great about the race as the roads were covered in snow. I have run this 5k 7 times and this year they added a section back to the course that was not part of it for almost every other 5k. Course was between 3.15 and 3.2 miles. Evening run was just to get a small hard effort in after not being able to run fast at the race.

72 miles for the week.

- Page 1 comments -

Muebele: Way to power through those indoor laps, certainly doesn't sound like fun. Be careful with your footing out there - a bad fall will throw a wrench in your training for sure!

dcrunner: Having somewhere scenic to run makes all the difference, doesn't it?

Tiger: Best of luck in taking on a new challenge!

pewow: Sounds rough. Not a doctor, but might be the sciatic nerve.

Slartzio: Doesn't sound like the tough Wednesday workout slowed you down the rest of the week, well done! Have you considered running with a heart rate monitor for the tempos to try an quantify the efforts?

Reed: Congrats on the win! Maybe you've just scared away all the competition.

np1112: That's some serious pace work you've got going there. Pretty impressive that you can manage all that in the span of a week.

VF Runner: Just realized our marathons are the same weekend. I'm in the same boat, having done zero track/interval work so far due to the snow. Pretty sure the extended base-building will reap dividends later, not sweating it too much.

qcornfinsdjvh: Hot on Saturday, ice on Sunday? Pretty crazy weather swings down there. Anywhere in Texas by chance? My relatives had to deal with similar issues.

Cibrun: I'm following your training with interest, as we have similar time goals. I'll be interested to hear your thoughts on Hanson's approach at the end, as I've thought about using it for a future training cycle. Keep up the great work!

bajada master: "Easy" miles should correlate with a reasonably low heart rate, maybe 130-140 depending on your age. As you build aerobic fitness, you'll find you can maintain a faster pace while still staying in the easy heart rate range. There's no need to push it during those workouts; the gains will come naturally over time.

Ghola: Wednesday's sets were pretty consistent, but looks like you pushed it at the end of Saturday's. Any reason for the difference?