Road Racing and Training Thread - Week Ending 6/29

Cool tidbit for reed. A woman from my training group was just ratified by the Guinness World Records' site for her 20:40 5K women's joggling world record. I am not sure what the current women's 10k mark is, but she's now shooting for that mark in August.

And to answer TheGarbageDisposal's inquiry from a couple weeks back, I have come to learn that you are allowed as many drops as needed, but you have to go back to the site of each drop per the witnessing official.

I have a hard enough time concentrating on my pace/breathing at 6:40/mi pace, let alone juggling 3 objects!

Hey everybody!

Goal Race: Dublin Marathon

Goal Time: Sub 3

Mon: 6m easy (7.45)

Tue: 12x400m (87avg)

Wed: 6m easy (7.45)

Thu: 2x12min,2x6min (6.54)

Fri: Rest

Sat: Half Marathon (1:27:27)

Sun: 5k (19:30)

T= 48

Good week for me. My recovery time is really starting to improve. I am happy with the half time in hot and humid conditions and I got a rush of blood to the head and done my local 5k race. It probably was not the best idea but this week was a new mileage record week for me but my complete focus is on the marathon. Usually, I am laid up after a half for a few days with stiffness but this was one was a lot easier on me.

Here is a little recap.

Mile 1: 6:08 very fast first mile for me. I slotted into a group of about 10 half runners aiming for 1:25 which makes a change from being out on my own in most races.

Miles 2-5: I missed all these markers as I was in the middle of the group trying to avoid the heat(not easy, I am 6,2)

Mile 6&7: I went through 10k in 40:32 but I slipped off the back when they started lifting the pace and I started getting some doubts about maintaining the pace I was setting and started to fall off the pace a little.

Mile 8: (52:42) still struggling and I was really starting to burn up.

Mile 9: (59:02) Rebirth!! I got my second wind here when I seen I was still on PB pace and I started gaining places.

Mile: 10 (1:03:27) misplaced 10m marker so I have not got a clue what my 10m split was but I am pretty sure I was slowing again.

Mile 11-finish: rolling trail run for nearly the last 2 miles and I was slowing alot. Brilliant finsh line, 400m around a packed track stadium to the line. No PB but it will come.

1:27:27.

5k recap:

TIRED!!!

Sorry for the long post.

Hope everyone had a good week.

I haven't posted in a while, but I thought I'd drop by.

M - 8/6

T - 9/6

W - 7/4

R - AM: 6/ PM: 4 x 500, 4 x 200.

F - 4/4

S - 5k - 15:12

S - 14/xx

Total: 90+

Pretty average week with a road race on Saturday. It was a decently hilly course, but looking back at this time last year, that was my PR on the track! I'll post some comments later, but I hope everyone has a great week.

Goal - Have a cross country season

Su: Pickup soccer. This was a bad idea as I was really tight the next two days.

M: Off

T: 5 mi, 39:26, 7:53 pace. Felt tight going into the run but loosened up as I went along.

W: Off

Th: 5 mi, 40:05 min, 8:01 pace

F: Off

S: 5 mi, 38:20, 7:40 pace.

Total - 15

Goal: Sub-18 5K by Nov. 1

M - Rest

Tu - 4 mi (7:49)

W - 6X800. 2:55 avg. per 800, plus mile before/after

Th - Rest

F - 5 mi tempo. 7:18 avg. 2 faster miles at 6:40

Sa - 3 mi (7:56)

Su - 8 mi (7:51)

Total: 25

This was a solid week for me. I had no signs of my lingering hip flexor soreness and I've adapted well to the heat/humidity. Will be slowly building my mileage to 35/week.

3/4 of a good week this week.

Mon - 5 @ 7:25

Tues - 8 @ 7:16

Weds - 10 @ 7:10

Thurs - 5 @ 7:22

Fri - 6 @ 7:19

Sat 4 AM @ 7:16

10 PM @ 9:31 (running with my mother who is training for a 1/2 marathon)

Sun - 12 @ 7:29. Planned 15, but had to call it quits early. Not sure what happened there, but this run was a struggle from the start.

This week I will run easy and short all week, and sunday starts my 15 weeks on the Durden plan. Looking forward to it, but hoping I don't continue to have the problems I had today.

Goals:

sub 16 5k

4:35 mile

Mon- 6 at 6:56 w/2 strides + core

Tue- 4 at 6:56 (extremely hot but got through it)

Wed- 6 at 7:03 w/2 strides + core

Thur- 6 at 6:45 w/last 1.5 uptempo (6:05 pace)

Fri- 6 at 6:59 w/2 strides + core

Sat- 5 at 7:02

Sun- 9 at 7:04 w/ 2 strides

Total: 42 miles in 7 days

This is a new PR in terms of weekly mileage, and my legs have been feeling great! Last week I ran 41 miles so it's not that much of a difference but it is another stepping stone towards 45-50 mpw. I feel like I am getting readjusted to the Texas heat, as my average training run pace has dropped about 5 seconds per mile despite running more mileage than normal.

The run on Thursday was good. Even though I'm in the early stages of base training it's nice to include at least one uptempo effort at the end of an easy run so that when I reintroduce tempo runs (this coming week), it will not be a shock to my body.

I was really happy with my long run today. It was hotter than usual and I was able to make it to my goal of nine miles while running a decent clip that is not too fast. Once I get further used to the heat I will be able to run my long runs faster like I did in Connecticut (I would run my first two miles around 7 min pace and average mid 6:30s for the whole run). Pretty soon I will be able to do 10-12 mile long runs consistently, which will improve my endurance a lot.

Hello everyone!

M 5 (7:41)

T 6.5 (7:37)

W 6.5 (7:57)

T 7.5 2 x 2m @ T (6:14, 6:13 / 6:16, 6:13) (Av. 6:59)

F 5.5 (8:05)

S 7 (7:32)

S 12 (7:15) 3m up at the end

T 50

M 5 (8:01)

T 7 (~7:40)

T 7 (7:40)

T 7.5 4 @ T (6:30) (Av. 6:57) Hot

F 8.5 (7:53)

S 8.5 (7:43)

S 11.5 5m @ Up (6:49) (Av. 7:14)

T 55

Those are my last 2 weeks. Slowly coming to the realization that sub 60 for 10 miles is not gonna happen if I don't put some decent effort in training. Planning to build to 60 mpw next week and keep it for a while while working on speed without killing myself with long tempos.

Hope everyone had a great week!

Goal: sub17 5k

Goal: sub28 8k

M: am 3 easy pm 6 easy

T: am 3 easy pm: missed due to work/weather

W: pm 8x400 w/400 recovery (84,80,82,82,79,83,79,78)

T: pm 6 easy

F: am 3 easy pm 6 easy

S: am 6 easy pm 3 easy

A: 10 medium effort(7:54,7:24,7:07,7:09,7:10,7:08,7:09,7:14,7:35,7:32)

Weekly:53.5

Ytd:1050

This sounds weird, but the run I'm most proud of is the easy 3 miles Tuesday morning. I actually turn my alarm off and went back to bed. After laying there for 10 minutes I dragged my ass back out of bed and got it done. It isn't much, but it was a mental victory.

Sunday's run was going well till the heat got to me at mile 8. I was hoping to pick it up the last couple miles but it was hard enough just to keep my legs going.

The Stone Cutter-Awesome week--even before reading your comments I was thinking wow he really crushed the Tuesday hill workout. Lots of nice quality in there with Fridays tempo and todays workout. I hope the wedding goes well next weekend--7 hours in a car sounds brutal though!

Netwerk Errer-Congrats on both races--cant believe you ran a 5k the day after the half marathon! I wouldnt sweat the PR since you are training for the marathon and put in some solid workouts Tues/Thurs as well this week.

Forcerunner - long time since I've seen your name welcome back! Congrats on the 5k race yesterday that is a great time --what's next for you race wise?

pewow-nice week. I think if I played pickup soccer at this point I would surely tear or sprain something:)

Southporter-Awesome to hear on the hip flexor and nice week with those interval and tempo workouts!

Lakerunner- Sorry to hear about the aborted workout but smart to pack it in when you really arent feeling it. You think it was heat/humidity/dehydration?

KBXC- awesome week and I agree with you that mixing in some uptempo work even in base just helps to keep you fresh and your legs remembering how to turnover:) What does your core entail?

Slartzio-Good two weeks. Do you have a 10 miler picked out that you are targeting?

Goal: Get Faster

YTD: 2,420.1

Weekly: 104.3

Mon: 10 E AM Felt a little worn down and took it very easy, 5 recovery PM - 10 minute plank routine

Tues: 9 miles total-interval with 7 times up a hill. 4 recovery PM with Core & Legs

Weds: 9 E AM with 6 striders, 7 E PM, - core routine 2 sets

Thurs: 11 E AM, 4 Recovery PM - core routine 2 sets

Fri: 11 total AM Tempo: 3200,2000,1600 with 800m recovery 11:02(5:10),6:42(5:23),5:24. 3 wu/2.75cd, 3 recovery PM with legs at gym

Sat: 12 E @ 7:41 with p90x2 ab ripper

Sun: 16 Progression 7:11 avg with final 2 miles below 6. 3 miles recovery on treadmill and 20 minutes core at gym PM

I was home this week and with no races scheduled figured I would focus on some volume by doubling most days. I plan on racing 5 milers the next 2 weekends so may bring the mileage down to 80-90 and try to run some faster times. I was pleased with the week overall.

Goal: Get Faster

YTD: 2,420.1

Weekly: 104.3

Mon: 10 E AM Felt a little worn down and took it very easy, 5 recovery PM - 10 minute plank routine

Tues: 9 miles total-interval with 7 times up a hill. 4 recovery PM with Core & Legs

Weds: 9 E AM with 6 striders, 7 E PM, - core routine 2 sets

Thurs: 11 E AM, 4 Recovery PM - core routine 2 sets

Fri: 11 total AM Tempo: 3200,2000,1600 with 800m recovery 11:02(5:10),6:42(5:23),5:24. 3 wu/2.75cd, 3 recovery PM with legs at gym

Sat: 12 E @ 7:41 with p90x2 ab ripper

Sun: 16 Progression 7:11 avg with final 2 miles below 6. 3 miles recovery on treadmill and 20 minutes core at gym PM

I was home this week and with no races scheduled figured I would focus on some volume by doubling most days. I plan on racing 5 milers the next 2 weekends so may bring the mileage down to 80-90 and try to run some faster times. I was pleased with the week overall.

Mostly rough week that ended well.

Goal: 10K at club nats and Railroad Days

Next race: Club nats

Monday: 6 miles at 7:59 pace and 2 x hill sprints. Very tired. Core after.

Tuesday: 3 + strides at 7:52, still a little tired.

Wednesday: All-comers meet, 9 total with a 5K. I was really sure I was going to run a PR. Felt good before the race, just a bit mucusy. Went out at the easiest 5:52 of my life behind Hardloper, fell back to 6:00 and felt tired but OK. Then the last mile came and I got really dizzy, weak, and had tunnel vision. Finished in 19:14 which was awful, and then collapsed and couldn't breathe for like half an hour. Emailed my doctor, think there's some EIA triggered by allergies going on as this is not the first time this spring this has happened.

Thursday: 8.5 very easy, tired and shaken up, like 8:30 pace. Core later.

Friday: 5.75 at 8:00 feeling awful, strides after.

Saturday: Practice, 11 total. Doctor gave me an albuterol inhaler and told me to try it 15 minutes before exercise; I did and I felt awesome. So either I have asthma or it's one hell of a placebo. With 5 miles at 6:30, 5:00 jog into 3 x 800 with 2:00 rest in 2:54 / 2:54 / 2:53. Strength after.

Sunday: 14.25 at 7:45 pace. Started slow by myself then joined the group and picked it up a bit. Felt pretty good today, just sore in weird places.

Total 58ish. More roller coaster running for me. Saturday just felt so good though. I was not straining any of that workout; I was very relaxed. I'll see what the specialist says about the asthma thing, but I really think there's some of that going on. Wednesday was a disappointment, but it really didn't feel normal, so I'm not too worried as long as it's something I can prevent.

Next week I'll go up in mileage for a little before backing off for Club Nats in two weeks. If I feel like I did yesterday, it will be very good.

Hi all,

Trying to get the miles up again. I cut out alcohol, and am focusing on just getting out there every day.

M - Rest

T - 16x200, 400m recovery, 8 total. Around 40-44s for the 200's.

W - Rest

T - 8 @ 7:45

F - 5 @ 7:50

S - 8 @ 7:20

S - 10 @ 7:14

Total - 39

I have Monday and Tuesday off work, so I have no real excuses for skipping any days this next week. I'm recovering nicely, but the runs are hard in this wicked humidity. Not drinking has a huge impact on how fresh I feel. I need to remember this.

Was able to go out to the bar last night with my gf and some friends, and still had a pretty good time despite not drinking. But by 10PM I was ready to crash.

Week 4/18 Pfitzingers 55-70 plan

Goal: St George marathon 10/4, sub 3:10

Mon-9 miles with 10X100 strides

Tue-14 mile med-long run

Wed-3 mile recovery

Thur-11 med-long run, P90X legs and back

Fri-3 mile recovery

Sat-20 with 1187 ft elevation gain and loss

Sun-yoga

Total: 60

Second highest weekly total I've ever put in, still feeling good and recovering well. This week calls for a couple tempo sessions, which will be different.

sounds like eia to me but I'm no doc. be careful :).

I had a really good week so figured I'd post.

goals... make 5 minute pace feel easy. for now emphasis is on fast intervals. I'll start reducing rest and adding length as I improve

get to 150lbs (171 now)

most of these workouts have a 1 mi warm-up drills strides and .5 to 1 mile cd

m- bike 12mi. 2x1200 at 609 pace, 257 800. All over light rolling hills. Felt really slow

t-bike 4

w- 4x4 @ 76. Felt ok. 2-3 mins standing rest

th- Two 400m hard hill sprints. Nothing crazy. walked back down hill to recover

fri- 8 mile bike and 2h ultimate frisbee. Feeling more fit. was a beast in frizz :)

sat- some manual labor nothing too crazy

sun- 2x8 @2:39 on soccer fields, about 3 mins standing rest. Felt good

happy!

sounds like eia to me but I'm no doc. be careful :).

I had a really good week so figured I'd post.

goals... make 5 minute pace feel easy. for now emphasis is on fast intervals. I'll start reducing rest and adding length as I improve

get to 150lbs (171 now)

most of these workouts have a 1 mi warm-up drills strides and .5 to 1 mile cd

m- bike 12mi. 2x1200 at 609 pace, 257 800. All over light rolling hills. Felt really slow

t-bike 4

w- 4x4 @ 76 on soccer fields. Felt ok. 2-3 mins standing rest

th- Two 400m hard hill sprints. Nothing crazy. walked back down hill to recover

fri- 8 mile bike and 2h ultimate frisbee. Feeling more fit. was a beast in frizz :)

sat- some manual labor nothing too crazy

sun- 2x8 @2:39 on soccer fields, about 3 mins standing rest. Felt good

happy!

Nice weeks 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 - 6.75 miles at 8:04

T - 51:20 trails easy

W - Hiking. 9 miles round trip. 4 miles up, which is what I am counting for my mileage because well the down is easy and I didn't run.

T - 6.4 miles half trail/road at 8:05

F - I decided to head to the track to take a break from boring road/trail runs. I didn't want to do anything race specific, so I decided to work on my raw speed, which is atrocious/comical. 3 mile WU. Dynamic WUs. Couple strides. 5 x flying 30meter all out sprint w/ full recovery. Then two 100s also all out. Realized how slow I am when I only ran about 15 flat. Hopefully I can improve that... Planned on doing a 1200 at 4:20ish just to get used to 5k pace, but my quads were pretty trashed from the sprinting so I bailed at 400 when I only came through at around 90 sec. 1.25 mile CD.

Sat - haaa.... funny story here. Quads were still pretty sore, so I decided to do a nice easy 7 miles on trails. The flies were the worst I have ever encountered. I was being bitten every second and spent 3.5 miles swatting crazily. I finally came out onto a road and decided there was no way I was going back through the woods. I came out on a highway and thought that it connected with another that would take me back to my car in a couple miles. Turns out I could have turned the other way and gotten back to my car in 2.5 miles. Instead I run in the opposite direction on an interstate highway for 4 miles before connecting to the other interstate, which was much longer than I thought it was. I was seriously considering hitchhiking... I ended up running twice as long as I wanted to and ran farther than I ever have before by about a mile and also by about 15 minutes. I ended up running 14. Looking on Google Maps I could have taken about a dozen other MUCH shorter routes... but oh well. I didn't finish until about 8:30 at night, nearly suffered heart failure, and was somewhat delirious by the end of it; but it was fun. I think I started crying when I saw my car...

Sun - well I am pretty damn sore... quads are trashed, but should be fine tomorrow. My body has been holding up with this higher mileage, but I am constantly tired and need to sleep 10-14 hours each night... Anyone know if this will stop? Managed to run 3.25 miles very easy.

Total - ~45.25 Second highest mileage week ever, although if I count from last Sunday to this Saturday it was over 52. (highest ever is 46 from this past April)

I'm feeling strong aerobically, but not feeling very fast or "bouncy". I don't quite have a spring in my step at the moment. I assume this is normal during a drastic increase in mileage? Anyways, I'm feeling very confident about this upcoming XC season. I believe that once I adapt to this mileage and throw in some race specific work (during the season) I will make "the jump", to some extent. Sorry for the long post :P

@The Stone Cutter I really like the Sunday workout, I'll do something similar next weekend.

@Forcerunner Congrats on the 5k!

@Cmm268 I'm doing a 10 miler on sept 29, did the same race last year and I finished in 62:5x, it would be great if I can close under one hour.