Road Racing and Training Thread - Week Ending 6/15

Hello everyone!

Goal 59 10 miler, Sept 29

Jun 9/ Jun 15

M 6 (7:50)

T 6.5 (7:52)

W 6 4x200 (33, 31, 31, 30) 4x100 Strides (~16)

T 4 (8:17) Planned to be 6 miles, felt lazy.

F 0

S 5 2+1m @ T (6:13, 6:13 / 6:17) Wanted to do 2+2 but on the track the temps were really high. 20 min is plenty ahah.

S 12.5?

T 40

Last unstructured week before 3 weeks of base + 12 week of training for a sub 60 10 miler. I realized that unless I have a goal I'm very bad at staying focus on my training (and on commenting on this training thread ahaha).

Today I'm heading out for my first 10+ run in 3 weeks, next weeks I'll do 50, 55, 55. Still not sure on how to structure my training for the 10 miler, but for now I'm glad I picked up a goal race.

Hope everyone had a great week!

I have been reading this thread for a while, first time poster.

Goal Race: Dublin Marathon ( 10/27 )

Goal Time: Sub 3

M: 6m easy

T: 10x400

W: rest

T: 12min x 2, 6min x 2 w/3min rec

F: rest

S: 10m easy

S: rest

T=24

I am in a race heavy part of training with a half marathon in 2 weeks and a 5 mile next week. I will be starting proper marathon training after the half. I have been running for a year and a half. My pb's are

5k: 18.36

10k: 38.50

HM: 1.26.26

M: 3.15.29

All these times were set on an average of 25mpw and a month of peaking at 40mpw for my marathon pb last year. I was out injured for the first 3 months of this year and I am just getting back to pb condition now. I am looking to peak at 60mpw for the Dublin marathon this year and crack 3 hours. I have a half marathon in early September and I think I will have to be in 1.22 to 1.23 pace to have a good shot at sub 3. I think this should be possible with consistent training and staying injury free.

I am also a first time poster.

Goal Race: X-C (Nov 2014)

M: 4m easy

T: 4m easy

W: 4m easy

T: 4m easy

F: 4m easy

S: 4m easy

S: 4m easy

T=28 miles

Also an interesting tidbit:

Our regular poster, Ghola can now say he graduated from the same high school as an Olympian (Erin Donohue) and an NCAA champ (Marielle Hall). But if I remember correctly, you were there after Donohue and before Hall, is that right? And now you've got Tessa Barrett burning up NJ XC courses and tracks everywhere. I think there is something in the water in Haddonfield! :) (Just kidding, I know you guys have an awesome system there that produces year after year.)

Hello everybody!

Goal: Build mileage, add significant vertical gain to training, have fun, stay healthy.

Next race: Low-key 5k on July 2nd. Then US mountain running championships at Loon Mt. July 6th

Goal for race: Place well in age group at USMR championships

M - Still felt really good after the mountain race. No soreness at all.

5 min WU

28:34 Trails - moderate effort

1:57 ~.25m hill - mod

4x15s hill sprints

1m CD

T - 1000m WU. 5.4mile moderate progression run. 7:39 pace

W - My coach made me and a few other kids put away literally everything. High jump mats, hurdles (so many...), the discus circle thingy... Then we had our end of year team banquet right after so I couldn't go on a run. oh well, lifting the high jump mats was a good upper body workout i guess?

T - 7.2m progression run. 8:10 avg. Last mile in 7

F - It was pouring outside and I totally wimped out haha, oh well.

Sat - 7.5m easy>hard progression run. 7:55 avg. (half trails) First half net downhill in 31:15. 2nd half back, net uphill in 28:09 (7:30 pace, but probably would have been sub 7 pace if it was on roads and was flat) Felt strong.

Sun - 3.65m easy. 8:25 pace. Might do another in a couple hours, but I doubt it.

Cool thing about where I live, is that I live on a .2mile hill at a 10% grade, so I get to finish every run up a hill.

A little over 30 miles this week, feel like I should have done more. Should hit 40+ miles next week.

Goal - Have a cross country season

M: 3.43 mi, 28:50, 8:25 pace. Really Slow, ate too close to running

T: Off

W: 2.5, 19:22 7:45 pace

Th: Off

F: Off

S: 4 mi, 31:12, 7:50 pace

Total - 10

End of this week the hamstring was feeling a little bit better.

Goal: Sub-18 5K by November 1

Monday: Rest

Tuesday: 3 miles easy (7:56)

Wednesday: 12X400m, plus mile easy before/after. Averaged 1:27 per 400 with about 1:20 rest between.

Thursday: Rest

Friday: 5 mile tempo. 7:21 average, with 2 faster miles at 6:50

Saturday: 3 miles easy (7:54)

Sunday: 8 mile long run (7:47)

Total: 24 miles.

This was a solid week for me, as lingering hip and calf soreness have subsided. Feeling good about gradually increasing mileage/speed over the next few months.

My week:

Week 3 of 6 in marathon prep cycle

Goal: sub-2:50 at Mad Marathon 7/6

M: 8.5 steady trail run

T: 6 easy

W: 9.5; 5 mile warmup, 2.9 mile tempo (16:29, 5:40/mile), 1.5 cooldown

Th: 6 easy

F: 6 easy

Sa: 16 steady, 110' run. Guessing around 7:10 down to 6:40/mile.

Su: Rest

Total: 52 miles

If anyone here's run in the Nike Zoom Streak, how do you like them? I normally train in the Streak LT, but I think they're a little thin for a road marathon. Have yet to find a running store that carries the new Streak, though.

Goals: 10K at club nats and Railroad Days

Next race: Probably an all-comers, we'll see

Monday: 9.5 miles at 8:04 pace. I only meant to do 9 but had company with three of the other girls and got carried away in conversation! Legs really sore, didn't do drills.

Tuesday: 6.5 at 8:01 pace, hilly, tired. Core later.

Wednesday: AM strength, PM practice with a light tempo at about 6:35 pace and some fast strides, 8 total.

Thursday: Off

Friday: 3.5 + strides at 7:57 pace, feeling good.

Saturday AM: Regionals, 10 total with my debut in both the 1500 and the 800. This was "just for fun." 1500 was 5:09 and felt pretty good, probably had a little left and could have taken it harder in the third lap. 800 was 2:36, which is probably slow, but my legs were dead and I'd never done anything that short, so I enjoyed the experience.

Saturday PM: 4 mile shakeout at about 8:17 pace.

Sunday: 13 mile trail run at some made up pace we decided was roughly 8:00. Everything a trail run is supposed to be: Getting stung by stinging nettles, getting totally lost, mud, hills, peeing on the side of the trail, and somehow making it back just in time.

Total 55.

The 5:09 comes out to about 5:31 for the mile. Last year at this time, I ran 5:36 in the mile and then went on to run my 5K PR (18:40) a few weeks later. Given that I'm only three weeks post-surgery, I think this is a really good sign. I'm sure I can sneak into the 18:20s at an all-comers en route to a 10K PR.

Looking for ways to get more power in my stride if anyone has suggestions.

Mileage will be higher next week. Week after that depends on whether or not I throw myself into an all-comers before nationals.

Goal Race: Garry Bjorklund Half Marathon - 6/21

Goal: Sub-67:00

Week 7 of 8: 101 miles

Monday (16) - 9 easy AM, 7 easy PM

Tuesday (14) - 9 easy AM, 5 easy PM

Wednesday (20) - 12 AM (with 4 tempo @ 5:19), 8 easy PM

Thursday (20) - 12 easy AM, 8 easy PM

Friday (11) - 7 easy AM, 4 easy PM

Saturday (9) - 9 AM (with 5K race in 15:58), 59min aqua-jogging PM

Sunday (11) - 11 very easy.

High/(low?)lights:

1. Wanted to do 6 @ tempo on Wednesday, but got greedy and pushed the pace too early and hit a bad patch a little bit before 3. Toughed it out for another mile and called it quits at 4 with my goal race 10 days away.

2. Felt like crap on Saturday when I woke up, felt crappier 1-2 minutes into the race. The pace started to lag at halfway so I made a dumb surge into the lead and the Kenyan responded with a real surge of his own. I ended up getting 3rd and picked up some prize money. (the time would've been anywhere from 4th-8th the last few years when there was no prize money, so I was puzzled but I'll take it!)

3. From my last few cycles since I moved up here, I know my pace from tune-up 5Ks here is about what I can run at sea level for a half. I average 5:08.3/mi for the 5K, and need to run 5:06.6/mi for the half, so this is going to be close. This is probably the most tired I have felt going into a tuneup race 1 week out so I think the taper will get me there. (Only one way to find out!)

The Stone Cutter-Solid week and great to hear that you caught yourself being fatigued, dialed it back and still got some good quality in there rather than just slogging through the miles for the sake of it. The cutback week should definitely help you.

Slartzio-Join the club in the "if I dont have a goal I struggle to train consistently". Nice week and looks like you are ready to hit your 12 week plan full force given your last few weeks.

Netwerk Errer-welcome to the thread, look forward to seeing you post. You have some very solid PB with a relatively low milage--look forward to seeing your times improve as you increase it.

tadpole-welcome as well, look forward to seeing you post here and your progress!

Nop200-Awesome week although running in the rain can be a great experience, no reason to wimp out. I find my best runs come in inclimate weather! I'm not sure how I would enjoy ending every run with that hill you have:)

pewow-Glad to hear the hamstring is on the mend

Lakeview Runner-Nice week and again to you glad to see lingering soreness has gone away and hopefully your training continues. Nice job on those 400s

Ghola-Nice week and progression Saturday. I haven't tried the zoom streaks but am a big fan of the Nike Zoom Elites and Lunar Glides/ Lunar Racers. I'm a big fan of sticking with whatever works and keeps you healthy.

xenonscreams-you are bouncing back great! I am trying this routine for leg strength performance, not sure if it will work but been doing it for 4 weeks and because it requires minimal time commitment:

http://www.brianmac.co.uk/articles/scni7a8.htm

TheGarbageDisposal-You ran 101 miles the week before a goal race with a sub 16 5k on a "taper" if you can call it that. Awesome is my only word. Good luck next weekend, I'll be tracking you. What does the upcoming week hold for you?

Goal: Get Faster

Weekly: 80.4

YTD: 2,215.5

Mon: 10 E @ 7:13, 5.25 E PM @7:26 - standard core routine 2 sets

Tues: 10.6 @ 6:50 with 3x1T with 6 striders (5:37,42,39). - legs at gym

Weds: 12 E @ 7:33

Thurs: 9 E @ 7:25, 3 recovery PM on treadmill 8:20 - standard core routine 2 sets

Fri: 5 recovery @ 7:50 before flight

Sat: Race 10k 35:10 (2 wu/cd) --Strength: legs and core routine

Sun: 10 E AM @ 6:55, 5 E PM @ 7:36 with 3 sets of A, B skips, butt kicks -standard core routine 2 sets

I was getting kind of burned out so it worked out that I was in Europe this week for work and dialed everything back. It was hard to get mileage in and I lost a lot of sleep, basically getting 4-5 hours /night because we were out drinking and having dinner until 10-11 every night and then I was up by 5 to run so we could leave the hotel by 730. I took a red eye over Sunday night and then flew all day Friday and ended up basically being awake for 24 hours. Hence, I'll take the 10k time Saturday especially after the amount of wine I had on the flights Friday:). My goal is to definitely improve these times obviously. Great weeks by everyone so far

Goal: Get fit again

I won't bother posting miles. There haven't been enough to track or post about. My whole routine has been thrown off by a bunch of work travel and a brief illness last week.

The physical rest has been great, but I've lost a lot of fitness. Just looking to get my base back and hoping to run a decent 13.1 sometime in Sep or Oct as a gauge for CIM in Dec.

Goal for this coming week is 50 easy miles. We'll go from there.

Cutter - great job listening to your body.

cmm - if that's what you call a down week, then I want your level of fitness! :)

Stone Cutter- You already know by now that I believe having the ability to listen to your body and having the discipline to cutback is as important a component of your training as anything else, and I continue to be impressed by your ability in this area. Hope you are refreshed and ready to ramp up next week.

Slartzio- I think almost everyone can relate to the "unless I have a goal it's easy to slack off" part. It's also good to have a down week to relax physically/mentally at this point.

Netwerk Errer- Welcome, and it seems like you have a solid grasp on the training and times you need to do to reach your goals. Looking forward to following your progress.

Tadpole- welcome as well. Hope you can use this thread to motivate yourself through your summer base phase.

Nop200- Good to take a down week sometimes, seems to be common this time of the year as well. Just get back into it for the next couple of weeks and you should be good to go.

Pewow- Looks like you are ramping up carefully, nice job being smart and keep on doing whatever you need to stay healthy.

Lakeview Runner- Nice recovery week, also good to hear you are healing up well.

Ghola- Nice week with two quality sessions, are you planning on going a bit longer than 16 or just stick to about that range and hope your speed at lower distances carry through the extra 10.2 miles? (Which I think you can get away with since your goal is so much slower than what your 5K indicates you should be able to run).

Xenonscreams- Solid week and impressive 1500/800 double. I have heard a rough rule-of-thumb for converting 1500/800 is that 1500 time = 2*800 time, so your 2:36 is actually pretty close to your 1500 in terms of quality of performance. Doing a fast double like this will pay off in your upcoming 5K/10K races as well. (At least it did for me since I just went through the same thing a few weeks ago)

CMM268- Definitely can relate to keeping up the training while traveling. I saw the 10K time and figured you were just doing a workout, but after reading your week I would agree it's a solid performance considering your last few days leading up to it.

I am fairly happy with how my tuneup went. Before my last 2 breakthrough half-marathons I ran 110 and 103 miles in my penultimate weeks so the 101 is actually "low". Nonetheless, I am continually experimenting with my training so I was aiming a little bit lower.

My next 6 days look like this:

Monday - 9 miles AM, 5 mile PM.

Tuesday - 9 miles AM (with 3mi tune-up run), 5 miles PM

Wednesday - 8 miles AM, 4 miles PM.

Thursday - 6-7 miles AM. (travel PM)

Friday - 4 miles shakeout.

Saturday - 2-3 miles warmup, RACE!

Sunday - Eating a ton of food.

another week of base building, no workouts.

M 8

T 3

W 7

Th 6/7 double

F 3/8 double

Sa 7

Su 11

total 61.5, 7:22/mi avg.

this whole week i didn't ever feel good. either i ate at the wrong time, or was stressed out. this was my finals week, so i had a bunch of tests and lots of studying in there. all my runs were 7:10-7:40 pace, very few sub-7 miles this week. was trying to hit 70 miles but monday through wednesday i couldnt get out enough. barely got in that 3 miler on tuesday.

next week i need to hit 70, hopefully faster than 7:20s lol. i'm racing a 10k in a week and a half, but at this point it's going to be my first workout of the summer. no time to train for it, will just try to run 34 minutes

Mon: 4.25

Tues: 11(8x800) + 6(4T) (17)

Wed: 8 + 6 (14)

Thurs: 6.5 + 6 (12.5)

Fri: 13(ladder) + 4.5 (17.5)

Sat: 15

Sun: 6 + 4 (10)

Total: 90.25

Tues: 8x800 in 2:26.4avg. 4 tempo 5:52avg in evening.

Fri: ladder with some extra. 400-800-1200-mile-mile-1200-800-400-400-400. In 74.1, 2:27, 3:41.15, 5:01.32, 5:01, 3:43.22, 2:27.16, 72.92, 73, 72. Honestly felt like crap. Almost cut out the 2nd mile. But when I hit 1200 I told myself I could do 1 more lap. Planned to do some extra 400s. Those weren't bad really. Legs and arms getting a little heavy during. But felt ok.

Gonna cut back to 80-90 and try to find some good 5ks each weekend now.

GarbageDisposal - Solid week of running! What training plan are you following? Good luck next weekend!

Np1112 - Very nice week, a lot of quality running. Are you training for a race in particular? What pace do you run your regular runs?

Goal Race: San Francisco Half 7/28

Goal:sub-72

Week 2 of 8

Monday - 8 miles, easy

Tuesday - 4 miles, easy AM, 7 miles PM, easy

Wednesday - 14 miles, progressive

Thursday - 6 miles, recovery

Friday - 8 miles, moderate

Saturday - 7 miles, moderate

Sunday - 6 miles, easy

Total - 60 miles

Wednesday was the main run of my week. The pace started 6:50ish and started to drop at mile 8 to 5:30ish, I hit mile 10 at 5:17 and I eased off to 6:10s for the remainder.

Planning to run a tempo monday and maybe 8x800m or 6x1000m on thursday. Any suggestions welcome!

Stone: what do those medicated pads do for the callus?

Slart: what was the recovery on the 200s?

Netwerk: solid pbs for such low mileage. Welcome

Tadpole: welcome

Nop: good and bad living on that hill. I'd get frustrated at it some days lol

Pewow: glad the hamstring is feeling better

Lake: great we'd/fri days with an off day between. I always feel tighter the day after an off day

Ghola: what do your next 2 weeks look like? I use the streak lt2 for my speed work. Idk how you can train in them everyday. I've read most people don't like the new streak 4&5s compared to the 3s.

Xenon: good to see you're ahead oblast year. Even with all the setbacks.

Garbage. Awesome taper week lol. Congrats on sub 16 at altitude. Good luck Saturday.

Cmm: awesome week with the hectic schedule. 5k this coming weekend again?

Hereford: 50 is more than enough to post and track!

Reed: how do you keep from throwing in some faster running? Seriously, I wouldn't be able do run easy all week.

Emlda: nice progression. Never really trained specifically for or ran a fast half. But I would think you'd want more volume than 8x800 of 6x1k. But it is still a ways out for your race.

Training for 5k. Have one every weekend till 7/19 now. My easy runs are all over the place. I just run by how I feel with focus on recovery. It's honestly anywhere from 650 to 830s if I am dead.