Road Racing and Training Thread - Week Ending 6/1

Hello everyone!

Goal 1:19 HM / 59 10 mile

M 4.5

T 6 (7:46)

W 6 (6:56) 1.5 + 1 @ T + Strides

T 5 (7:38) 1 Barefoot + Strides

F 6.5 (7:51) 1.5 Barefoot

S 6 (7:50)

S 6 (7:44) 3x200 keeping good form(32, 31, 35)

T 40

Nice week Stone, and very nice 200s session. It seems you are recovered and you are reaping the benefits of your last cycle.

I just finished doing something very similar, fast but in progression.

I'm doing them as a feedback as I'm trying to work on my form.

I think I was a bit messed up those last 3/4 months, especially in my hips, but since I rarely did fast strides the problems were not very evident. A week ago I did some strides and I literally had problems going to full speed, now after a week of stretching and figuring out what's wrong I feel fluid again. Hopefully that's going to translate into a better long distance form as well!

Stone: must have been feeling really good for those "on" segments! Hope everyone gets to feeling better at home.

Slartzio: did you just do static stretching or add in. Some dynamic/functional stuff to start feeling better again? Fast 200s!

Mon: 8 + 6A (14)

Tues: 12(8x800) + 6.25 (18.25)

Wed: 4.25 + 10 (14.25)

Thurs: 6.5 + 6.25 (12.75)

Fri: 12(Ladder) + 4 (16)

Sat: 16

Sun: 8.75

Total: 100

Tues: 8x800 in 2:27 avg. felt pretty good. New flats again that felt awesome.

Fri: 400-800-1200-mile-mile-1200-800-400. 1:14.25, 2:27, 3:41.4, 4:59.5, 4:57.6, 3:41.3, 2:25.5, 1:12.4. Didn't feel bad till the 2nd half of the 2nd 1200. Finished really strong.

Doing a mile road race this Thursday. Supposed to have 2 sub 4 guys showing up. Should be fun. A friend who's ran 3:47 (1500 in college) said he would pace me.

np1112 what's your goal for that mile road race? 4:35ish? you seem like you have the strength to go under 4:30 but lack the speed based off of those couple 400s

could be way wrong though!

i havent done my long run yet so i'll post my week later

Reed: I was thinking sub 4:40. But like you said I haven't done any speed work for it. My only time trials at shorter distances are 26 low 200, 41 low 300, 59 low 400, 2:12 800, and 4:47 mile. But that's all during half or full marathon training.

I will have plenty of people the chase instead of TT.

The Stone Cutter-Thanks for starting the thread as usual. Great to see the consistency back and great Saturday run for sure! What program are you following again for Philly?

Slartzio-Nice week and great to see you seem to have figured out your flexibility problems in the hip area. Fluid strides will definitely help you in longer distances.

np1112-Another very impressive week. If I'm not mistaken you've done the same ladder 3 weeks in a row but this was first week with both miles under 5. That is awesome man, good luck this week in your mile race.

Goal: Get faster in shorter distances

Weekly: 92.8

YTD: 2,041.1

Mon: 10 E AM @ 7:22 (very sore starting out but felt ok by end with some 6:30 miles), 6 E PM @ 7:35 - standard core routine 3 sets

Tues: Interval AM 10 total: 2x800,1x1600,2x800,2x400,1x200: 2:40(2:53),2:37(2:48),5:17(5:03),2:28(3:03),2:31(2:46),70(1:47),70(1:47),33. 4 E PM treadmill @ 7:19 (descending) - walt reynolds strength routine 3x15 stepups (1 with5lb and 2 with 10 lb) , 3x15 lunges (2 with 10lb 1 with 15lb), 3x25 hops, 2 sets of front and side planks (60 secs), 3x15 pushups

Weds: 10 E AM @ 7:44, 3 E PM on treadmill - 10 minute plank routine

Thurs: 11 E @ 7:23 AM with 6 strides

Fri: 4 recovery AM @ 7:40, 4 E PM @7:30

Sat: 8.4 total AM-2.55 wu, 4 tempo (5:43 avg), 2 cool down. 5 E PM @ 7:34 --Strength: walt reynolds strength routine 3x15 stepups (3x15lb) , 3x15 lunges (3x15lb), 2x25,1x30 hops, 2 sets of front and side planks (60 secs), 3x15 pushups

Sun: 14 progression AM 6:58 avg last miles 3-5 around 7:00-7:14, final 6 worked from 6:30 to final 2 at 5:55 -standard core routine 2 sets + foam rolling

Lots of good training this week.

Just coming back from 2 weeks of rest. Goal: 2:50 marathon in 5 weeks. Might be a tall order!

M: Rest

T: 6 mile trail run, steady

W: 4 easy

Th: 4 easy around a Wal Mart

F: 5 steady

Sa: rest

Su: 6.5 total; 10k road race in 34:33 - 1st

Total 25.5 mi

I was really unprepared for that race. It was won in 40-something last year, so I didn't do a warm up or anything. But another guy turned out to be sneakily good despite running in boardshorts with an iPod, and I had to work to catch up to him then battle it out til 5 miles. Really pleased to still be in OK shape after a layoff (and also not to lose to a shirtless guy in board shorts). Plus I took the girlfriend/parents out for expensive brunch afterward with my giftcard prize, so double win.

@Np1112 I'm doing quite a bit of static stretching and some dynamic movements right before running . I'm stiff, I have always been and the more I train the more my range of motion become small. There are muscles that I have almost never stretched (glutes, hip flexors) and I'm starting to work a lot on those. I googled "Lordosis" and I feel I tend to get that posture when I get stiff. Now after a couple of weeks I'm starting noticing some difference, especially when I do strides. The key now is keep on doing it, usually I get lazy and I stop after I get the first benefits.

Goal: Have a cross country season

Hey, I was posting back during December-February but a nasty hamstring injury has kept me out of any meaningful running for the last 10 weeks. Here is my slow beginning back into running (slogging).

M: 1.14 mi, 9:02, 7:55 pace.

T: Off

W: 2.31 mi, 18:39, 8:04 pace.

Th: Off

F: 1.5 mi, 11:37, 7:35 pace.

Total - 5 mi

Hamstring has been tight but not painful this week. Fingers crossed. Next week the goal is 8 miles.

Hello everyone,

I need to hop into bed, so I'm just going to throw this up real quick and comment after work tomorrow. Looks like lots of people have been doing their customary excellent work!

Monday: 16 easy. Strides after. Legs fairly sore from yesterday, but loosened up as I went along a treat. Also ran past a place where a dude threw a gross hamburger at me a year ago. This run was much less contentious.

Bought new shoes from Kelly Wiebe (2012 Sun Run winner and 29:13 10k man) after from Forerunners, the world’s greatest running store. A bunch of other big names in Canadian running work there (Rob Watson, Dylan Wykes, Lucas Bruchet). I was hoping to run into Watson, of whom I am a bit of a fanboy.

Tuesday: 15k easy (am). New shoes gave me a blister on my left foot, so this one was pretty slow. Cursed Kelly Wiebe as I limped home on blood-soaked shoes. 12k easy (pm). Entertained wiled fantasies of a 5k tempo in the middle of the second one, but my unhappy stomach forced me to abandon my dreams. I’m about to run out the door for some hot yoga, and I’ve been pounding water all day in prep for it. I suspect the amount of H2O sloshing about inside me was responsible for the trouble.

So that’s two stinker runs for the day. An extra bummer because the weather has been gorgeous.

Wednesday: 14k easy. Basically ran through rush hour in Richmond, but I went out for dim sum with my girlfriend’s family after. It was my first time. My verdict: you best come correct with your chopstick technique, because those steam noodle wrapper things are slipp-er-y.

Thursday: 14k with 30 minute LT segment at 3:39/km. Kind of settled in to this one. Wet, cold. Hot yoga after! The den of the yoga nazis.

Friday: 16.5k easy, strides after. Last run in Richmond, thank goodness. I feel very lucky to live close to a great trail network. Running on sidewalks and dodging cars is the worst.

Saturday: 14k easy. Beautiful weather for my “goodbye Vancouver” run. Brewery tours after!

Sunday: 17.8k. Less time for this than I’d like because of travel. Did 10k medium, then a 20 minute tempo (3:36/km), then cooldown. Rain again.

Total: 119.7k. Feel pretty good about this week, though I would have liked to get in 25 or 26 today instead of 17. I also did a bit of calendar-fiddling this afternoon and realized I am due to start my 18-week Pfitzinger cycle for Portland tomorrow, and not, as I had supposed, next week. So a bit of a bullet dodged there.

I hope y'all had a great week and caught some of the Pre meet.

Goal Race: Garry Bjorklund Half Marathon - 6/21

Goal: TBD. (tentatively - 67:00)

Week 5 of 8: 118 miles

Monday (17) - 11mi AM (with 10K race in 32:45 @ Bolder Boulder, 23rd), 6 easy PM

Tuesday (19) - 12 easy AM, 7 easy PM

Wednesday (19) - 12 easy AM, 7 easy PM

Thursday (16) - 12 easy AM, 4 easy PM

Friday (12) - 12mi AM with 5x1mi in 5:16, 5:11, 5:09, 5:16, 5:05.

Saturday (18) - 18mi long/progression, with last 5 in 28:24 (5:50, 5:45, 5:43, 5:36, 5:30).

Sunday (17) - 11 easy AM, 6 easy PM.

In Las Vegas for a friend's wedding for a week starting this past Thursday, that's why the times are close to sea-level-ish. (LV is still at 2200 ft, debatable on what the effects are but some locals tell me it's about 2-3s/mi)

M - 5.8

Tu - 1/2 mi warm up Hill repeats: 6 x 60 sec 2 mi cool down

Wed - 5

Th - 5.6

Fri - 6.2 first three miles threshold(ish) at 8:00 - After the run I felt like I need to do more miles at a threshold pace to get comfortable running at a faster pace than the usual plod.

Sat - 5

Sun - 6.5

total = 38

Really wanted to put in a full 7 day week with no off days. Legs feel tired but I feel good about the increased mileage vs. my average week. Heat kicked up this week (to 100+ days) and will continue to get hotter this week (105+) days. The heat seemed to have a bigger than expected impact on pace. There were a few times this week where I felt like I was back at week 1. I'm signed up for a 5k next Sunday but have some mixed feelings about it - it's on a trail, with a lot of turns / tight corners and it's going to be hot. Not exactly optimal conditions. :-) I was thinking about resting both friday & sat to have completely fresh legs for sunday. Does that make sense or is that too much time off?

Hope everyone has a great week!

Sorry i've not been posting regularly people. i pulled my right calf muscle in Mid April and things have not gotten any better since. Don't know when i will be back running but in the meantime i have been keeping tabs on the group and things seem to be going well for you guys. keep up the good work!

:)

Goal: Complete one mile run in July, HM in Aug, Marathon in Oct. Cut mad weight.

M: Off

T: 40 minutes of running

W: 52 mins

Th:40 minutes

F: 52 mins

Sat: 1 hr 25 mins

Sun: Off

total: 269 mins

Stone Cutter - Solid week. Really nice long run/ workout.

Slartzio - How much rest on the 200's? It is odd that the third one was so slow. Were you tying up?

Np1112 - Nice job keeping the 800's and the ladder at sub 5 pace.

cmm268 - Good week. Do you have any short races lined up?

Ghola - Nice week coming back from rest. Congrats on the win.

Bonham - I like your Thursday tempo. I'm also a fan of doing tempos by time and not distance.

TheGarbageDisposal - Fast 10k. It must be fun being near the front of such a big race.

bajada master - Big week from you. For the Friday tempo I'd consider warming up for a mile or two, tempo, and then cooling down for a mile or two. Also I would recommend not taking off Saturday.

dcrunner0910 - Sorry to hear about your injury, Calves can be tricky.

bro science - Nice week volume wise. Do you like keeping track of time vs. distance?

as for my tracking volume, yes, I have switched to minutes vs miles. at least for the time being, its easier for me to compare week to week, assuming my perceived effort is similar.

my last 6 weeks (end of track season plus my mental break):

57, 39, 49, 37, 45, 55. so obviously feeling pretty good right now!

plan for next 6 weeks: 60, 65, 70, 75, 75, 75. all at or around 7 minute pace, mostly as progression style until i start workouts in a couple weeks.

last week:

M 7.7, 6:37s last 3 in 18:36

T 7.5 on trails, easy 7:33s

W 5, 6:55s easy

Th 8.3, 6:55s easy

F 9.6 on trails easy, 7:07s

Sa 5.3 6:35s

Su 12, 6:54s

total 55.4, 6:57/mi avg

back above 50 now so i'm no longer slogging.

can't wait to start throwing down some big mileage pretty soon. i figure that there's no need to be over 70s in june, and july will be 80-90 mpw. then in august i'll do 90+ by feel

@pewow I was not really caring about speed, I did them only to see if I felt fluid. I did them in progression just to check my form. I'm not doing that workout since a couple of months so I didn't want to push too much and break something!