Road Racing and Training Thread - Week Ending 4/6

Hello people!

Week 7/13 HM training, goal 1:22(?)

M 6 (8:05)

T 8 (8:47) w friend, trying to keep it easy

W 7 (7:44)

T 10 3 + 2 + 2m @T / 3 min jog recovery (6:17, 6:19, 6:21 / 6:26, 2:26 / 6:27, 6:27)(Av.6:49)

F Rest

S 4 (7:40)

S 4 (7:43)

T 39

It has been 2 weeks that I've been feeling a bit fatigued and over reaching, and even with skipping all the quality section of last Sunday long run (but keeping the miles) I felt very tired on Thursday and didn't have a good workout.

My legs felt sore and I started to have some foot pain as well, witch is a red flag for me.

This HM cycle has been the first with running 7 days a week (before I always had 1 off) and I have been on a streak since 7 weeks (mileage 50,55,55,55,60,60,39), so I felt it was a good moment to implement a 3 day down time.

Needless to say I already feel really good after those short days and ready for the second part of the cycle, witch will consist in keeping 60 mpw until taper with one HM pace workout + another faster day.

Hope everyone had a great week!

Solid week Stone :)

Goal race: Cinco de Mayo half (84ish)

Next race: BAA 5K (have fun, hopefully PR)

At the beginning of this week I was trying to recover from the hell that was last week, but once I started to feel good I actually focused on training while trying to stay somewhat smart. I also had a project at work that was released Thursday so the first four days were very stressful, but then I took Friday off of work and now I feel a lot better. On top of everything, I had a cold that lasted a solid ten days, starting at the beginning of last week, probably because I was stubborn and raced right through everything and compromised my immune system.

Monday: 8.5 miles at 8:05 pace, very sore. Strength after work, exhausted (12 hour workday).

Tuesday: 6.5 at 7:56 pace, 6 + strides, feeling pretty energetic but glutes sore. Core later.

Wednesday AM: 5 easy, still stuffy from the cold, otherwise good.

Wednesday PM: Easy practice. 8.5 total with a 22 minute tempo at 6:40 effort (starting on the track then off to the hills with no splits). Felt nice to do something but still relaxed, which was good because I was still clearly not recovered yet.

Thursday: 10 at 8:00, felt good because I'd taken it easy, finally recovering. Core later.

Friday: 6.5 at 7:52 pace, big breakfast, felt it bouncing around my stomach the whole run, honestly very uncomfortable.

Saturday AM: Practice, 11 total with a 6 mile flow. Ran 6:40-6:42 for the first 4.5 and picked it up to 6:04-6:08 for the last 1.5. Felt good, finally. Some drills and plyos after, then strength.

Saturday PM: 4 mile shake-out at 8:07. Felt good but foot was a little sore.

Sunday: 16 at 7:52 pace, moderate hills, feeling sore but good, nauseous now.

Total 76. Notably, my 6 mile tempo averaged almost as fast as my failure of a 10K race last week, only it felt pretty good and the race felt, well, like a race. So I'm now convinced I really did just have a tough week and I can get back up and kick some butt.

Hey y'all. Back again - hoping to post more regularly.

GOAL RACE - Soldier field 10 miler. A tier goal - 60:30. B tier goal - 61:30.

Last week I ran the shamrock shuffle 8k in 29:11. That was good for 244th place. Pretty stoked about that!!!!!!

Monday - 5 @ 7:35.

Tuesday - 8 @ 7:24

Wednesday - 13 @ 7:29

Thursday - 5 @ 7:39

Friday - 10 @ 7:37

Saturday - 5 @ 7:50 AM

4 @ 7:43 PM

Sunday - 15 @ 7:36 - felt very poorly today. Had a hard weekend and didn't get much sleep - attributing it to that.

Hopefully my goal time for the 10 miler in 2 months is realistic... We will see how my tempos go up until then. I am planning on doing a tempo progression up to 7 miles at 6 minutes per mile... did 3 miles a couple weeks ago a little under 6 per mile and it felt true tempo effort. I figure if I can get up to 7 at 6 per mile I will have a good shot at 60:30 or maybe even under 60...

King hobbyjogger wrote:

Hopefully my goal time for the 10 miler in 2 months is realistic... We will see how my tempos go up until then. I am planning on doing a tempo progression up to 7 miles at 6 minutes per mile... did 3 miles a couple weeks ago a little under 6 per mile and it felt true tempo effort. I figure if I can get up to 7 at 6 per mile I will have a good shot at 60:30 or maybe even under 60...

6-7 miles at 10 mile race pace would be a hellish run, i'd never go that far at 10M pace. my suggestion is to do your tempos at exactly goal pace (6:03ish). start at 3.5-4 miles next time, get up to 6 miles.

xenonscreams, if i had a week like yours last week, it'd take me much longer to fully recover. you must be fit

my week

M 5 am/7 pm easy (~7:00)

T 8 w/ 8x400, 1x800 at 10k pace (78.0/400m)

W 6 (~7:00)

Th 6 (~7:00)

F 10k race in am, 4 shakeout in pm

Sa 4 am, 8 pm recovery pace

Su 14 easy, hilly. ~8:15/mi

total 72.3, 7:18/mi avg

10k (1600m) splits: (goal was 5:12/1600m)

5:19.8, 5:13.6, 5:18.3, 5:19.9, 5:24.5, 5:19.9, 1:15.3 (33:11.36)

recap: got out slow (84mid) due to large crowd. 40+ guys all trying to run 76-80 sec/lap. so i lost 4.5 seconds to the race, but it wouldnt end up mattering. i started running 79s after 3200m and got stuck in that pace. i was leading a group of 3-4 guys from miles 3-4. mile 5 was really slow because the guys i was leading decided to pass me, then they slowed down. took me a few laps to move around them, and that was my biggest mistake of the race. i couldve kept running 79s by myself. there's another 7 seconds lost. at this point it was a fight to break 33, but with 1600 to go at 27:57, i knew i couldnt close in 5:02, so i eased off a bit. ran 33:11.36 (5:14 last mile, not full effort).

not a horrible debut for 10000m. conditions were nearly perfect but i didnt have the experience needed to know how much i could hurt after 5k without dying.

if i could run this race again, i'd still have done everything the same through 5k (16:31) but i wouldve ditched the pack i was in and make a bigger move with ~2k to go.

The Stone Cutter-Glad to see some normalcy coming back to the weekly thread. Not only with you starting the thread but also posting another solid week of training. Nice job on the tempo Saturday.

Slartzio-Smart to pull back when you notice that your key workouts are suffering. Do you think it was just the wear and tear of running everyday? How easy were you doing your recovery days--one key I've found is that the recovery days really have to be significantly slower than the others to not tax the wrong system and just build mileage. Either way, glad you feel better and are ready to hit the 2nd half of your plan!

xenonscreams-nice week! 76 is getting up near your weekly high correct? Great to see you feeling better and crushing some workouts like Wednesdays tempo.

King hobbyjogger-Congrats on the great race last weekend! I am sure you are looking forward to Spring more than most on this thread, Chicago has had a brutal winter. I think a sub 61 is definitely realistic with 2 more months of training given what you ran last weekend. In addition to reed's tempo advice do you plan to do some shorter speed work as well as part of your plan?

reed-awesome job on the 10k race, especially for a debut and that time is fantastic even if it was short of your goal.

Goal: Boston (sub 2:37)

Weekly: 105.8

YTD: 1,395.0

Mon: 10 E @7:08- Felt pretty good considering it was day after 22 miler. no real soreness to speak of. 5 recovery PM @ 7:39 --core: p90x2 Ab Ripper

Tues: 11 total AM. 10x800 on an 50 ft up/50 ft down street. not motivated at all, took all in me to even do the first interval:) rest in (). 2:46(1:10),2:33(1:58),2:39(1:48),2:42(1:57),2:39(1:45),2:49(1:57),2:41(1:54),2:52(1:52),2:42. 5 recovery PM @7:34 --core: 20 minutes core & stretching at gym

Weds: 12 E AM @ 7:19, 5 EPM @ 7:34

Thurs: 9 am with 5 tempo 28:49 (5:41,5:45,5:48,5:47,5:48), 3 E PM @7:28 --core: 10 minute planks (2 plank and 2 side planks 2 min ea), glute bridges

Fri: 8.5 E on treadmill @7:20. 4 recovery PM @ 7:38 --core: few planks

Sat: 11 E AM @7:27 (progression from 8:30 down to 6:30/mi). 2 recovery @7:53 PM --Core: 10 minute planks (2 plank and 2 side planks 2 min ea), glute bridges

Sun: Training plan called for 16 mile progression, instead did the Cherry Blossom 10 miler. Ran 5 E before race (7:44), then the 10 mile race (56:40 / 5:40/mi) with 1.25 cool down, 5k recovery PM @8:24 --Core: p90x2 Ab Ripper

My goal for the race today was not to go "all out" but to try to stay within myself and run a tempo pace or Marathon Pace. I felt great throughout and overall was pleased with my time. Could have run a bit faster but I'll take it as a tune up race.

2 weeks to Boston, I'll definitely drop my mileage this week. Great weeks everyone!

Checking back in after a couple week hiatus.

What I thought was a minor hamstring injury beginning of March has not gotten better and is a nasty case of hamstring tendonitis.

I hope to get back to running end of April- beginning of May.

cmm that's a solid 10 mile tempo. what are your PRs for 10k-21.1k?

Looks like a lot of solid to great weeks around here everyone!

Goal race: Boston Marathon

Goals: Sub-2:28? / Top 50-75?

This week: 92 miles (88 so far with 4 planned).

Monday AM: 10 miles easy

Monday PM: 6 miles easy.

Tuesday AM: 9 miles easy

Tuesday PM: 6 miles easy

Wednesday AM: 9 miles (with 2x1.5 miles in in 8:03, 7:57). Was supposed to do 3 miles @ tempo effort but my legs were still tired from last Sunday's 20 so I split this up.

Wednesday PM: 5 miles easy

Thursday AM: 8 miles easy.

Thursday PM: 6 easy with 7x1min pickups starting at 6:00 pace for the first one picking it up 10s/mi until last one was at 5:00/mi.

Friday AM: 8 miles easy.

Saturday AM: 5 miles easy

Sunday AM: 2 miles shakeout run when I woke up. 2 miles warmup and then 10 mile race in 52:00 at the Sactown 10-miler. 2 miles cooldown.

Sunday PM: 4 miles shakeout run planned.

Highlight of the week: Decided to come down to sea level to down a tuneup race and visit one of my best friends who was my HS XC/track co-captain with me. I saw the race results from a few years ago and knew it was going to be fast because in addition to invited elites it's also the Pacific Association USATF 10-mile championships. The race was well organized, conditions were great and the course was super fast. (biggest "hills" was an overpass a little past halfway of the race). I would've liked to run a little bit faster, but I hung in there fairly well after going out a bit harder than I should have the first few miles so iI was still pleased with the effort. Daniels tables puts this race at around 69:20 equivalent for the half so I think I'll scale back my goal for Boston to sub-2:28 (or at least try to go through the halfway at that pace) and then try to bring it home strong the last 5 miles.

reed wrote:

cmm that's a solid 10 mile tempo. what are your PRs for 10k-21.1k?

thanks reed--well the 10k would be today's run:) I haven't raced a 10k in 2 years since I've been in shape. My half occurred a few weeks ago when I ran the 1:15:XX. I'm hoping to PR in both when I drop down to some shorter stuff this summer, including getting into the 16s for a 5k.

Goals:

sub 16 5k

sub 4:40 mile

Mon- 5 at 7 min pace, helped out with a 2 mile time trial = 7

Tues- 4 at 6:55 (private lesson teacher cancelled so was able to run)

Wed- 1.5 wu, 2x 1000 in 3:15,3:19 2x 400 in 75,70 2x200 in 31,30 w/2 min rest for all, =4

Thurs- 6 at 6:46

Fri- 1 wu 4x 800 in 2:42, 2:41, 2:40, 2:33 2x 200 in 33,32 w/ 400 jog 1.5 cd = 5.5

Sat- 5 at 6:52

Sun- 7.25 at 6:40

Total: 38.75

Overall, the week was ok. The mileage was good, but for the first couple of days this week my legs were tired. I think it is because Monday was the day after my 8 miler on Sunday. The 5 mile run was fine, but I had to help out with a time trial for crew. I ran with the leader for a bit, then stopped to see the last place guy, and then caught up to the leader before the mile to give everyone their split. I ran the last mile with the last place guy, so that wasn't bad. I think it was just a little more mileage than my body wanted that day.

On Wednesday my workout did not go as planned. I had to take a crap after the second 1000, leaving me with stiff legs. I still did a little something after I went to the bathroom.

By Friday my legs were starting to feel better. The workout felt pretty easy. I was very relaxed and was not breathing really hard. It didn't take any pop out of my legs either.

I felt really good on Sunday. It was a perfect day for running weather wise. I decided to shorten my long run so I can feel good for some mile specific workouts next week. The long run was very relaxing and left me feeling fresher than I was before I ran.

Now that my legs are feeling better, I'm ready to go after it next week.

Stone Cutter- Nice job on continuing to ease back into it. Doesn't seem like you've lost that much fitness and you might even surprise yourself in a few weeks at Broad Street.

Slartzio- Looks like you're being pretty patient with your buildup and putting in a good mix of quality in there (i.e the tempo workout this week). Should pay dividends over the next few weeks.

xenoscreams- Good to see you bouncing back and back at it.

King hobbyjogger- Congrats on the PR! That's a fun race to do and hopefully you get another PR at Soldier's Field at the end of May as well.

Reed- Nice week and sounds like a very solid debut man. Sometimes it's hard to make the decisions you had to late in the race like you did, but you should run a pretty solid PR in your next one.

CMM268- Awesome week yourself and congrats on the PR without going all-out. You look like you're on track to exceed your goal for Boston as well. 2 more weeks to go!

Pewow- Sorry to hear man, keep on doing whatever you need to do to get healthy and we're all pulling for you.

KBXC- Not bad at all for a week where you're not really feeling it. Keep on plugging away.

Thanks for all the feedback, y'all.

I'm not 100% on how 10m pace should relate to tempo... I know daniels prescribes T pace running to be anywhere from 15k to HM pace... I thought that would include 10m pace. I suppose a 10m race is run faster than my current LT pace, though.

As far as shorter speed workouts go, I am totally clueless as to what I should be doing. I have had good success with 200m repeats in the past, but I am assuming some 800s and 1000s at 5k pace would be more helpful for the 10m distance. I might take some inspiration from the 5-15k section of the JDRF.... Thoughts?

Stone cutter - dang man, serious tempo on Saturday. Looks like a great workout, especially after time off.

Slartzio - Listening to your body is always a smart move. Good for you for having the courage to take some easy days- that can be hard to do!

Xenonscreams - nice job getting back on the proverbial horse with that tempo!

Reed - nice first 10000!

CMM - you look like you're in great shape for Boston - crazy week with the dual tempos!

Garbage disposal - Again, looking good for Boston!

KBXC - great looking week.

Post now, comment tomorrow. Lots of good looking weeks to comment on!

Goal: Boston

Mon: 8 + 6.5 (14.5)

Tues: 8 + 6.5 (14.5)

Wed: 10A + 5 (15)

Thurs: 11(6BP) + 6.5 (17.5)

Fri: 7 + 7.5 (14.5)

Sat: 8 + 6.5 (14.5)

Sun: 21(19@MGP)

Total: 111.5

Thurs BP (building pace) went really well. Avg. was 5:37.5 and overall 10 sec faster than last week.

Sun: 19@MGP in 5:54 avg. Slowly worked into this one and was faster each 6 mi. Was supposed to be 18 but felt really good.

Week 11 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: 958 mi

Monday: Recovery - 6M am @ 8:16 / 4M pm @ 8:13. Another rare shorts opportunity. Even traded in the long sleeves for a t-shirt for the evening run.

Tuesday: General aerobic - 8M @ 8:21.

Wednesday: Medium-long - 15M @ 8:15.

Thursday: General aerobic - 8M @ 7:59. Mixed up the schedule, was supposed to be a 6 / 4 recovery double. Opted to just run the recovery double on Saturday, no harm no foul.

Friday: Tempo - 12M w/ 7M at threshold pace (6:29 average during tempo segment). Gonna come right out and call this the best workout of the training cycle. I ran maybe 30 seconds off my 10k PR from last October during this run and felt absolutely fine at the end. I could easily have maintained the pace for another 3 miles, giving me a good gauge of what I should be able to run at my 10-mile tune-up race next weekend. Huge confidence boost that I can maintain that speed over distance.

Saturday: Recovery - 6M am @ 8:38 / 4M pm @ 8:41.

Sunday: Long run - 24M @ 8:07. Coasted through this run without any issues. Some soreness in the calves and inner thighs, but nothing out of the ordinary for a run of this length.

87M total. So many things went right this week - everything seems to be coming together. The tempo and long runs felt terrific, with a weekly-mileage PR to boot. Honestly, I think a lot of the perceived improvement comes from the fact that the weather has finally broken. Ditching all the bulky winter clothing and being able to run on clean bare paths has logically led to faster times. It’s just reassuring to see that once all that is stripped away, my running is exactly where I want it to be.

King hobbyjogger wrote:

Thanks for all the feedback, y'all.

I'm not 100% on how 10m pace should relate to tempo... I know daniels prescribes T pace running to be anywhere from 15k to HM pace... I thought that would include 10m pace. I suppose a 10m race is run faster than my current LT pace, though.

here's how my tempo runs relate to my race times

10k pace=5:15-5:20/mi

10M pace=5:30/mi

13.1 pace=5:35-5:40/mi

for a 4 mile tempo, i'll run about 5:30-5:35/mi on a hilly route (no net elev gain/loss)

for 5 mile tempos i'll run 5:35-5:38

for 6-7 mile tempos i'll run 5:38-5:42

for 8-10 mile tempos, 5:42-5:50.

Good run Garbage, keep training hard. Looks like a lot of good training and racing going on for everybody right now. I am just continuing to run mileage and have looked for some races to run, but have not found anything that jumps out at me.

Last week:

Sunday 14.0, no time. The loop in the springs. Tired for this run.

Monday 13.1, 1:15:55 good run.

Tuesday 12.0, 1:11:52. Another good effort.

Wednesday 14.0, 1:30:39, ended up being a bit tired for this run.

Thursday 10.60, no time. Did not care to time it as I felt flat.

Friday 12.25, 1:16:31 the loop again.

Saturday 10.15, 65:00, just took it easy.

So 85-86 for the week, nothing really good or bad. I think that running 80+ miles a week since the last week of July has tired me out. In that time period, I think I had three weeks that were not at 80-90 miles, and maybe 6 total days of not running from then to now. I went over 1,000 for this year already sometime last week. Have a good one all.