Road Racing and Training Thread - Week Ending 3/9

47.73mi for the week :)

Hello everyone!

Week 3/12, goal: 1:21/22 hm

M 5 (8:09)

T 7.25 (8:02)

W 7 (8:18)

T 9 2x3m Tempo/400m Jog (6:17, 6:15, 6:12 / 6:18, 6:19, 6:17) (Av. 6:56)

F 6.50 (8:04)

S 7.25 (7:20)

S going out now for 13 w/hills

Tot 55

This was a really good week, I felt much better on the tempo intervals compared to the first 2 weeks of the cycle.

I plan to build to 7/8 miles of volume at that intensity weekly, plus another workout to support that, slower/longer for endurance or faster and shorter like hills or track intervals.

Hope everyone had a great week!

Goal race: Cinco de Mayo Half

Goal time: 83-84

Had an all-night competition at work which threw me off this week, but otherwise alright. We won a prize at the competition so that made it worth it, haha.

Monday: 9.5 at 8:03 pace, felt good, very rainy. Strength later. Got a little sick, cold lingered all week.

Tuesday: 6.5 at 8:03 with strides. Felt tired. Core later.

Wednesday AM: 5 at 8:07. Also very rainy.

Wednesday PM: Practice, 10 total with a 4.5 mile flow, 3.5 moderately hard into a mile hard. Did a little over 6:32 into a little over 6:10. Paces weren't anything crazy, but I felt amazing. Must have gotten a great fitness benefit from the 15 miler or something. I feel like (on a good day like this) I could hold 6:10 for the 10K.

Thursday: 4.25 at 8:15 pace before the all-nighter. Tired, a little sick.

Friday: 4.35 at 8:03 pace. Running off of pure adrenaline and no sleep.

Saturday: Botched practice. 10 total. Supposed to be 3 x 1 mile with 2:00 rest. Ran 5:52 feeling terrible, then 6:12 feeling even worse than terrible, then my throat tightened up and I stopped breathing and my coach said to stop and jog. Decided not to do a PM shakeout and not to do my strength.

Sunday: 16 at 7:51. Mostly good, picked it up toward the end, a little knee pain (other knee, oddly enough).

Total about 66. Wednesday was awesome. I just felt so snappy and good. Saturday was Wednesday's antithesis. I felt like I'd forgotten how to run. Not sure what was with the breathing thing, maybe it was from being sick and tired, maybe not, I don't know. I'd only had that happen once before and that was after the NYC marathon. It felt like trying to breathe through a straw.

I'm going to race a 10,000 three weeks from now on the track. Have time to fit in another race before my tune-up and goal races, and have never done a 10,000 and think it sounds fun in a sick way. I can also get the qualifying time in for club nats (which is very easy) so that I can run it again in the summer. So low pressure, lots of fun. My 10K PR is terrible since the last time I ran it I was very, very sick. So auto-PR :)

Howdy y'all.

Goal: BAA 5k,

Goals

XXX Healthy – Less than 1 unplanned off day per month

I made the decision this week to not push the running and focus on finishing up base cross training ahead of outdoors. I'm going to try and ease running back in over the next couple of weeks.

800 - 1:59

1500 - 4:09

XXX 5000 - 15:59

Dropping the 5000 because I don't think I will have enough base endurance to carry a good 5k. Also I think it was optimistic of me to shoot for such a large range in the first place.

M: 5 min jog. 7 min bike warmup - 6x2:30/2:30 4:30 min jog, biked ~5 min (54 min/ 8 miles)

T: 42 min bike am/ 30 min elliptical pm (72min / 10 mi)

W: 30 min ellipticl w/ 28 min bike (58 min/ 8 mi)

Th: 15 min warmup. 10x1min hard/2easy. 15 min cooldown (60 min / 9 mi)

F: 30 min elliptical w/ 28 min bike (58 min/ 8 mi)

S: 40 min elliptical w/ 45 min bike (85 min/ 12 mi)

Total- ~ 1 mi running + cross training ~= 55 mi

Hamstring still bothering the beginning of the week. I maybe could have started running end of this week but I decided to just focus on getting in volume. Highest exercise volume ever even it it wasn't running.

oops. Caught in the act.

Hi all

Not sure if this thread existed last week, but with some vacation and work travel I really didn't have time to post unfortunately.

dcrunner0910-nice week with 3 quality workouts. I liked both progressions (although you called today's steady still looks like you got faster each mile:))

Slartzio-Solid week especially that tempo. Glad to see the workouts are feeling better already!

xenonscreams-An all nighter at work doesnt sound fun at all. You had a great week, and hopefully that knee doesnt turn into anything.

pewow- I started to read the goals and was like, hmm, doesnt pewow have the Less than 1 unplanned day off per month too:) Nice week of crosstraining and glad to hear it's on the mend. Do you plan to start running this week?

Damnit! I forgot about Letsrun's "less than" bug.

Goal: BAA 5k, sub 15:30

Next: Track 5k 3/29, goal 15:10

M: Rest

T: 7.5; 3x1.45 mi loop w/60s jog in 8:48, 8:38, 8:20 (6:04-5:45/mi)

W: 7; 3x1600 w/60s walk in 5:00, 5:01, 4:59

Th: Rest; ski trip

F: 9 steady

Sa: 9; 3 lap JP tempo (4.35 mi) in 24:17 (5:35/mi)

Su: 14.5; 100' easy long run

Total: 47 miles

Goal Race: Boston

Time: TBD (sub 2:40 PR)

Weekly: 100.05

YTD: 972.7

I was in Florida this week Mon-Fri so got some heat/humidity running in. This was my 7th week at 100 miles in a row so I will probably knock it down this week for sure.

Mon: 11 E AM @ 7:20 (legs felt pretty heavy), 4 recovery PM @ 7:48

Tues: Interval 1x1600,1x1200,2x800,1x400. Struggled with humidity, rest in parens. 5:30(4:25),4:04(2:23),2:38(3:14),2:36(2:26),1:15. 10.4 total 5 E PM @ 7:29 with 6 striders

Weds: 11 E @ 7:20

Thurs: 2x1x1 tempo with 1 mile recovery: 5:36,5:42 (7:10), 5:17 (7:10) 5:38

Fri: 10 E miles 3-10 between 6:27-6:55 (mostly 6:30s)

Sat: 12 E AM @ 7:17, 4 E PM @ 7:31

Sun: 17 total 6:16 avg for whole run with progression based format of 4 MP x1 E,3MPx1 E, 2MPx1E, 1MP x1E: 4(5:35,5:30,5:33,5:31),3(5:37,5:52,5:39),2(5:47,5:52),1(5:34), 5 E PM on treadmill at 7:33. started out at 8:45/mi and worked way down

Ghola: I'll also be at the B.A.A 5K! Willing to meet up if you want to :)

Goal: Broad Street Run (10 miles 5/5) or NJ Marathon (4/27)

Monday: 5

Tuesday: 7

Wednesday: 8

Thursday: 12 with 2x2mile, 2x1 mile @half marathon pace

Friday: 8

Saturday: 10 w/7 at Marathon pace

Sunday: 14

Total: 64

My best week in a while, but a little disappointed in the weekend workouts. Thursday was my first time on the track this year, I was thrilled the track was clear of snow but there were some icy spots. I was happy with the pace considering I had been doing nothing fast in forever. Saturday I was forced to the MP run on the treadmill due to me having to watch my kid. This was a dreadful run because it was perfect weather outside and my basement felt like a steam room. I had to keep stoping for a couple seconds to wipe the sweat from my eyes. Sunday's run was to be 16 but my legs were really feeling the work from this week. Managed a solid pace but had to stop a couple times to stretch out my IT band. I was totally droped by the other guy I was with so all I was left to do was think about how much my IT band hurt. Still, overall the highest milage I have hit this year.

Not sure what I am going to do for a goal race. I checked out the last couple marathon buildups and I am way behind now. There is no point to doing the marathon if I cannot hit a big PR. Plus if the reason I am doing the marathon is to get back to Boston next year, it seems to be pointless as it will be a tough trip to make with two 11 month olds. Broad Street is a great local race that I got in the lottery for. I have never really used it as a goal race and was wondering if I could breat my ten mile PR of 64:10.

Xenonscreams - nice week, but you stopped breathing and your coach just told you to jog... tough coach!

BME Guy - take it easy and stick with the cross-training, you'll be back sooner then you think

CMM268 - I don't know how you get the miles in with all the traveling you seem to do, but great job

DCrunner - what is the stage race you are doing? Is it like a relay?

Ghola - nice week, what is a JP tempo?

Week 7 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: 638 mi

Monday: Recovery - 6M am @ 8:20 / 4M pm @ 8:20.

Tuesday: Tempo - 11M w/ 5M at LT pace (7:00 average during tempo segment). Early Pfitz doesn’t have a lot of speed work, so I really look forward to these tempo workouts. This one felt right on the money, a hard effort but not devastated at the end.

Wednesday: Medium-long - 15M @ 8:30. Surprised how easy this run was, just sorta glided through the whole thing.

Thursday: Recovery - 7M @ 8:48.

Friday: Medium-long - 13M @ 8:44. Warmer temperatures mean slushier conditions on the trails as the snow melts. Running through the muck made this feel like more of an effort than it would have otherwise.

Saturday: General aerobic - 8M @ 8:22.

Sunday: Long run - 20M @ 8:41. Made sure to eat a little more before and during this run, and I think it paid off. The last few miles took some effort due to a stiff head wind and some slick spots on the road, but I came through without much difficulty.

84M total. Another weekly mileage record. The remainder of the training plan hovers around this level, so if I can hack this, I think I’m in good shape. Almost like the marathon itself, just gotta buckle down and power through the next few months.

dcrunner0910 Lots of good strength work this week. Good luck in the race, that sounds fun. Almost like an Ekiden?

Slartzio Hope you're having a good run!

Xenonscreams Definitely! Someone in the thread mentioned other Boston runners were planning to meet up that weekend, too.

Pewow Good call dropping the 5k. The 800 is already a tricky race to train for without bringing in distance races on top of it.

cmm268 Great quality for running that kind of mileage.

Muebele Oops, I probably shouldn't assume other people know my acronyms. JP = Jamaica Pond, where I run 50% of my mileage.

Goal: 2:4x

Race: Bob Potts

Fairly quick post and hopefully this week I don't fall flat on my promise to come back and comment again. Moving is always tough and when it's a store and you are doing it without being closed at either location, it makes life busy. My week definitely reflects that.

Mon-6 7:30 easy

Tue-10 7:12 avg. included long hill repeats instead of a track ladder. 2/3/4/6/4/3/2 minutes up a 8-9% grade.

Wed-7 7:34 on very tired feeling legs

Thurs-7 7ish. Supposed to be workout day, but no time and just not feeling it. Went out and just ran harder than easy for awhile.

Fri- Off :-( First off day of the year. Definitely unplanned, but there just ended up being no way with everything going on.

Sat-6 included 5 at 6:40 that was kind of supposed to make up for Thursdays missed MP run. Just no energy or strength to run hard after such a long week.

Sun-14. 7:04 Started with a couple of buddies at a decent but comfortable pace for the first 7, 7:20 high maybe. Turned on my own and picked it up trying to get some MP in. 6:21/:28/:36, backed off to 6:54 for a mile then 6:19/:43(including a street crossing and a couple of switchback uphill turns)/:30 (the last was for .5)

I was actually very pleasantly surprised by how today's run went. This week was all about relocating the store that I work at. Very long physical days led to a distinct lack of time and energy. The whole week I was kind of down on myself and feeling like there was no way I should keep working towards my marathon goal. Today was a huge shot in the arm that, though probably a bit behind, I'm not out of the game yet.

Goals:

sub 16 5k

sub 4:40 mile

Mon- 6 at 7:02

Tue- 1 wu, 2x 1000 in 3:20 w/400 jog, 2x 400 in 1:12 w/400 jog, .5 cd (4 total)

Wed- 5 at 6:54

Thurs- 1.5 wu, 3 mile tempo (5:49, 5:36, 5:35) at 5:40 average, 1.5 cd (6 total)

Fri- 6 at 7:01

Sat- 5 at 7:11 (7:15-20 for most of the run and picked it up the last .5-1 mile)

Sun- 8 at 6:57 (picked it up the last mile or so)

Total: 40 miles

This is my highest amount of miles that I have ran in a week so far this year (I think it also ties my highest of all time which I ran during XC). I felt pretty good this week. On Tuesday I just wanted to get the legs moving and the 1000s and 400s felt smooth and relaxed.

On Wednesday I had an extremely good tempo run. I ran it on a pretty flat .5 mile sidewalk behind a park, which I ran their and back 3 times. I went out a little slower the 1st mile and slowly picked it up the last two. I hit the two mile in 11:25 and was surprised, as I wasn't breathing hard and I still felt really good. The last .5 mile I was breathing harder and I started to feel the lactic acid. This run really surprised me, and it makes me think that I can run around 16:40 for 5k (maybe faster in a good race)

Overall, this week was a good confident booster. I feel like my speed is ok, but my endurance/speed endurance has improved a ton. Once I start to do more speed work I will be able to run fast times from 400-5k. In a couple of days I'm going to tampa for a crew trip (I am going to be a coxswain) and it will be harder to find time to run, but I will get it done. During the spring I won't be doing track but I will still train/race on my own time.

Goals:

drop some more lbs (down to about 183)

short term sub 22:00 5k

longer term sub 6:00 mile

Monday 6.0 @ 10:58 average 140 BPM HR average

Tuesday 1.5 warm up 6x800 3:18, 3:15, 3:11, 3:17, 3:17, 3:17

Wednesday 4.5 @ 10:58

Thursday off

Friday 7 @ 11:15 big hill (1500 foot climb)

Saturday off, legs felt trashed

Sunday 10 @ 11:30 medium hills

32 miles total. Picked up a HR monitor and actually slowed pace down a little bit (sadly).

have a good week everyone

dcrunner0910 - I really like the 3-2-1 workout. Canova has some good stuff.

Slartzio - Really consistent tempo splits. That is something I need to work on with tempo runs for cross over the summer.

xenonscreams - Another solid week. Have fun with the 10,000. How long after your half is club nats?

Ghola - I think you are ready to pop a fast 5k. Reason for the consecutive workouts? Was it a moderate day followed by a hard day?

cmm268 - Really impressive MP workout. You are very consistent about always having a good mix of volume (7 triple digit weeks. Wow) and quality.

Muebele - I just had the thought that they have all these funny marathon world records. I bet you could set one for pushing twins.

Kierran - Congrats on the mileage PR.

VF Runner - Nice hill workout. That hill must be a mile long unless you did them on a treadmill.

KBXC - I ran mid 16's in high school and that is a harder tempo run than I ever did. I have always been more of a miler but the tempo bodes well for 16:40 or so.

bajada master - Do you like the heart rate monitor? I was doing a lot of cross training this past week so I was a bit puzzled at what I should do with the heart rate on the bike and elliptical. For the most part I ignored it but it was fun to see how it rose and then how I recovered during interval workouts.

Pewow - yep, just an easy workout because I knew I'd have 2 days off this week.

M 7 easy

T 14 w/6mi tempo, 34:00, plus 5x200 in 33,32,32,31,29

W 9 recovery

Th 10 recovery

F 10 w/14x400 easy

Sa 7 recovery

Su 12 easy trail run

total 70.3, 7:17/mi

tue: tempo went alright, was hoping to run faster though. i seem to be able to run the same tempo pace all the time, and as i get fitter it barely changes. however, i was able to run fairly quick on the 200s that followed. those had 60sec jogs, last one was about 90%, all in trainers.

fri: i didnt do a real workout because i'm not doing a track race next weekend. so i was a rabbit for my teammates. ran 75s really consistently, then did the last 2x400 in 69,67. it's fun to just focus on even splits. especially when it's an easy workout.

mileage progression:

2014: 68 mpw avg

jan: 66.7 mpw

feb: 68.9 mpw

mar: 70.8 mpw