Road Racing and Training Thread - Week Ending 6/29

Great weeks, all!

I'm still just trying to get my base fitness back, dealing with an unrelenting work schedule. But have managed to post 50 mpw each of the past two weeks. Mostly easy running with the occasional pick-up thrown in. Averaging 7:30-8:00 overall.

Traveling to SFO and Palo Alto this week. So getting in miles will be tough, but will try to at least get some hotel treadmill miles in each day. Maybe run from downtown across the GG bridge to Sausalito if I can wake up early enough to beat the traffic.

Goal is now adjusted to CIM in December. Aiming at something sub 2:50.

Hope everyone stays healthy.

The Stone Cutter - Solid week of training! A lot of quality in one week. Any fitness-check races coming up?

Netwerk Errer - Good HF effort!

Piano_Man87 - Good for you for attempting cutting out alcohol!

TheGarbageDisposal - I will be running the 2nd half of the SF marathon (that's the competitive one) and thanks for pointing out the slow marathoners, I didn't think/consider that but it shouldn't be a problem. Also, did you have any staple HF workouts that gave you a good idea of fitness?

Goal Race: San Francisco Half

Goal: Sub-72

Week 4 of 8

Monday - 10 miles

Tuesday - 11 miles, 6 x 1 mile w/ 3 min rest

(5:04, 05, 07, 04, 08, 04)

Wednesday - 4 miles AM 7 miles PM

Thursday - 7 miles easy

Friday - 5 miles easy

Saturday - 10 miles

Sunday - 10 miles, 3 x 2 mile w/ 3 min rest

(10:10, 30, 22)

Total - 64 miles

Solid week of running for me. I was stoked on Tuesdays workout, I felt very controlled and solid. The 2 mile repeats felt really good as well, I obviously got carried away on the first one, I considered going for a 3 mile tempo instead when I passed the first mile (5:03) but that would of defeated the purpose, I am sure I could of gone under 15.

Goal: Amsterdam marathon 19/10/14 3:10

YTD: 1022.25

Weekly: 56

Mon: Core

Tues: 8.25 with 4x3mins@6:42,4x2mins@6:30,5x1min@5:29 (half rests)

Weds: AM Core PM 5 with 2.5 mile relay leg in 16:28. Team 33rd/72

Thurs: 9 with 9x1min hill reps (jog down recoveries) and 5x1min@5:32 (30sec rests)

Fri: AM Core PM 12 @ 8:04

Sat: 5 with 5k in 20:29 for 26th/165

Sun: AM Cronkley Fell Race (10.75 miles) in 1:37:14 for 21st/55 PM 6 recovery @ 9:44

So, probably a bit of a hard week and my legs are feeling it this morning. It's my third highest mileage week ever and I've broken 1000 miles and we're only halfway through the year. To put that in perspective, last year was my first full year running and I ran 1238.75 for the full year. 2 sessions and 3 races is probably a bit much with the increasing mileage, but I'll see how I go and dial it back if I have to.

The relay on Wednesday was good fun, a big hill in the middle of it which made it interesting. I ran for our E team, and it was the first time in about a month that I've felt like I've had a reasonable run coming back from this illness. Saturday was much of the same, slower than I'd like to be but starting to slowly feel better.

Friday's medium long run was really good, managed to actually stick to the pace I was aiming for throughout which was an improvement on the last few!

The fell race on Sunday was great fun, but as ever very tough! Out and back course over 2 hills, with a turnaround point on the far side of a river with an inflatable crocodile! I was pleased with my time, but disappointed to finish 1 place behind a guy from my club I usually beat, who I ran with for almost the entire thing till he dropped me in the last couple of miles. First time doubling as well as I wanted to hit my mileage target for the week. Probably doesn't give the same effect as a 17 mile long run, but it's better than just being short and the 10.75 on the fells is much harder than on the road obviously.

The Stone Cutter: Sounds like a great week, multiple good workouts and nice mileage.

Netwerk Errer: Nice race report and sounds like a good run for you! How close were you to your PR? Congrats on the mileage high!

Forcerunner: Nice racing, sounds like some excellent improvment. You have any targets at the minute?

Lakerunner: Pretty much the same thing happened to me on my longrun last week, felt terrible at 12 of a 15 miler and had to have a sit down. I've felt much better all this week, so fingers crossed you will too!

KBXC: Well done on the milage high.

Slartzio: When's the 10 miler? What's your PR for the distance? Sorry if this has been mentioned prviously.

Sps: A lot of doubling there at medium mileage, why do you do that? Not criticising, just interested.

cmm268: Another good week! What do you do for leg work? I've wondered if I should start to incorporate some into my week. How do your runs feel the day after?

xenonscreams: Fingers crossed the inhaler sorts that out. Sounds like the race could be a bit frightening. I can't run at all without my inhaler so I know what that can be like.

Piano_Man87: You have anything you are aiming for?

Jwil: Nice week, I love being 2 weeks behind you and getting to see what I have to look forward to! How long have you been doing yoga? You find it helps with your running?

Nop200: Yeah the tiredness is fairly standard as you adapt to the higher mileage, just keep an eye on it and make sure you're having an easier week every once in a while.

Bonham: Nice week and great write up, love the little bits of detail. Let us know if you get serail killed!

emlda: Nice week with a couple of great workouts there.

Netwerk Error - solid back-to-back races. A rush of blood to the head, indeed!

Sps - it's those little victories that mean everything. Funny, same thing happened to me last Thursday. I had planned on running 6mi easy, hit the snooze button thinking I would get extra sleep instead, but got up 7 minutes later and got 5mi in. I think we've all been there a few times. :)

emlda - funny you should ask about fitness-check races. I found out there is a 4 miler on the 4th of July about 15 minutes from where we are staying. If the weather is nice, I might jump in it and give it a go.

So after a really lame feeling spring and bailing on my planned marathon I finally feel like I'm getting back in the swing of things. Maybe getting back to posting here will help keep me a little more consistent. I have been lurking a bit and have seen some pretty great stuff going on. In particular great work Garbage Disposal!

Nothing special over the last many weeks, mainly in the mid 50's mileage wise (did hit 60 last week) and I feel very slow. I think I really need to work on strength, but I should have some better training insight soon (details below).

Mon- 3 easy

Tues - 2am/6pm easy am. PM included some lactate testing.

Wed- 7.5 6:52 average with several miles between 6:30-6:45

Thurs - 5am/4pm. Both 7:15/7:20. Harder easy

Fri - 7 7ish. Solid effort on western PA hills.

Sat - 8. 7:42 avg. keeping to an easy HR on the hills was tough.

Sun - 14 good solid long run ... without water in 80 degrees, so I was fading hard at the end.

56.5 total

Haven't gotten feedback yet, but Tuesday I got a chance to get some lactate testing done by a serious expert (has worked with Olympians, several top college teams and international teams). The test was repeat 800's at increasing pace with lactate and HR checks in between. Maybe now I will really get a sense of how to train smart.

Goals for the future ... get faster the rest of this year for some fall racing (possibly Club XC at Lehigh in Dec) and then maybe revisit the marathon next spring.

I'll try to comment later today and do a better job of commenting going forward. Keep up the great work everyone!

Hi folks,

just wondering if anyone knows how I can find cross country or track races I can run near me (Athens ga). not a student anymore and local 5ks are boring.

@Once and future Hey man, it's September 29th. I did the same race last year in 62:5x so 59:59 this year would be awesome.

Goal: XC in November

M - 4 miles

Tu - am:4 miles pm:4miles

W - 5 miles

Th - 3 miles

F - 4 miles

Sa - 5 miles

Su - 5 miles

Total: 34 miles

I had a little bit of soreness and had to cut my thursday run short and walk home.

Onto the next week!

Goal race: Mad Marathon, July 6

Goal time: 2:49 or faster

M: 9 steady (60')

T: 8.5 easy (60')

W: 7.5 crawling (60' -- hit the wall halfway into the run)

Th: 9 steady (60')

F: (very early) AM: 1600 run, 4:58. PM: 9 progressive 6:40-6:05 (60')

S: 13.5 steady (90')

Su: rest

Total: 57.5

Ran that 1600 barefoot after a bachelor party on a bet. I wouldn't recommend drunk racing to anyone.

I'm not planning on a very aggressive taper, since I'm looking to keep building toward a fast half this fall. Comments later today.

The Stone Cutter Great hill workout and well done. You run faster 400s up a hill than I do on open road. I think I'm going to steal it, starting with 200s and working my way to 400s.

Netwerk Errer Nice half and still managed a sub 20 5k the next day! I like it

Pewow Sounds like the soccer was a nice little speed workout for you. If you are trying not to get hurt, maybe not the best idea, but hopefully you had fun.

cmm268 Seems like you really enjoy your core work. An ab ripper after a 12 miler does not sound fun to me. I should try and work some core back into my routine, I haven't done any in a year.

xenonscreams I've only had that happen do me once and it was years ago, I'm impressed you managed to finish the race. Keep that inhaler close by.

Once and future I think anyone would be tired after 3 races in a week. If it were me, I would have used the races as workouts and take it easy on the other days. You don't want to end up getting hurt because you wanted to get your workouts in.

Just to answer your question about my doubles. I've not done them before so I decided the best way to start would be to start low and work my way up. I cut back my normal run and then added a short morning run so that it only bumped up my mileage about 5 miles a week. I have what I'm beginning to think is chronic achilles tendonitis which seems to coincide with every increase of max weekly mileage. It happened at 40-50 miles in 2012, 50-60 miles in 2013 and 60-65 miles in 2014. I'm hoping by splitting longer singles up into two smaller runs I can avoid it in this build up to 70-80 miles. Two smaller stresses might be better than one larger one.

Time for some comments!

Stone Cutter - Great week! Very solid three days in there.

Netwerk - Tough back to back days in there! Nice job.

Southporter - Solid 800 session.

Lakerunner - Nice volume!

KBXC - Congrats on the mileage. Anything under that will feel easy now.

Slartzio - Nice two weeks. The training looks very sensible.

Sps - This heat and humidity can humble anyone! Nice cutdown on the 400s.

Cmm268 - I've been lurking, just not posting haha. I'm going to get in some good workouts in July then race again in August. Solid week for you! Nice volume and intensity as well.

Xenon - You're right, solid finish to the week! Good luck at Club Nats.

PianoMan - Solid week. That's a very nice 200 session.

Jwil - Nice week. Lots of long running!

Renewed - Nice interval sessions.

Nop200 - Crazy Saturday run!

Bonham - Great volume!

Emlda - Nice 6 x 1mi and 3 x 2!

Once and Future - Thanks! Nice week for you as well. I'm just focusing on being consistent! I'm running a half in the fall and in a perfect world I'm aiming for 66:30.

VF - That is awesome that you got to do a Lactate test! Jealous.

Ghola - Nice week. That 1600 sounds like it's probably good for sub 4:30 in spikes and sober ;)

@Once and future: been doing yoga off and on for about 2 years. Really helps core strength and flexibility; my 2 biggest weaknesses.

Stonecutter: Nice hill workout on Tuesday!

Netwerk Errer: Nice race on Saturday, how far off your PB were you?

Forcerunner: 14 miles the day after a race? Sounds painful, but nice.

Pewow: It might be better to treat the soccer playing as a workout, it's a good idea to WU and CD if you didn't.

Southporter: Nice workout on Wednesday.

Lakerunner: Good luck with the next 15 weeks.

KBXC: Nice run on Thursday.

Slartzio: Solid two weeks, good luck with getting to sub 60.

Sps: Congrats on dragging yourself out of bed, I haven't been able to do that lately...

Cmm268: Solid week. That amount of volume scares me.

Xenonscreams: Good luck at club nats.

Piano_Man87: Nice Sunday run.

Jwil: Yikes that Saturday run sounds grueling.

Renewed marathoner: Frisbee sounds fun!

Bonham: Good luck with next week's long run. Gummy bears sound good..

Emlda: Nice workouts on Tuesday & Sunday.

Once and Future: That Sunday race sounds like a lot of fun!

VF Runner: That lactate testing sounds interesting. :o

Tadpole: Very consistent week.

Ghola: That 1600 sounds fun.. How are your achilles feeling?

Once and Future & Nop200: Thanks! 61 seconds off. I didn't taper as it wasn't a goal race but I thought I still might sneak under my previous pb. I have a goal half in September where that time is almost certain to go by a big margin if all goes well.

Stone Cutter - Good week with a lot of quality. I really like the fartlek at the end of your long run.

Netwerk Error - Also a lot of quality, 2 workouts and 2 races. I also think it is funny how the 5 ended up being pretty similar in pace to the half..

Forcerunner - 15:12 is fast regardless of the conditions. Amazing what a difference a year can make.

Southporter - Good to hear your hip flexor isn't bugging you anymore.

Lakerunner - Tough luck with the long run but a consistent week overall.

KBXC - Congrats on the mileage PR. Keeping up on your strides and core in addition to the mileage will pay off for you in the fall.

Slartzio - The hard work is why we enjoy this sport isn't it. How long until your 10 miler?

Sps - The little things in training are what make you mentally tough for the races. Are your goal races on the road? (Also, sub 28 or 27:30 was going to be my goal this fall until I hurt myself) I am not going to play soccer for at least a couple of weeks. I thought I would just jog around but I am too competitive to hold myself back from chasing every ball.

cmm268 - Quick tempo. Is there a reason for taking such long rests?

xenonscreams - Tough luck with the 5k. I thought you had it in the bag. I hope things come together for club nats.

Pianoman_87 - 39 miles with only 5 days of running is good.

Jwil - It is promising that you are recovering well with the increases mileage.

renewed marathoner - Is there a reason for doing a workout every day? Just trying to do a lot of medium intensity work without going too hard?

Nop200 - Good training week getting in a lot of trails and some uphill specific training. I was just trying to use soccer as some easy jogging and socializing but I am too competitive and so are my friends.

Bonham - Solid volume for base training, you could do some fun grass track workouts at the ice rink.

Hereford - Hope work eases up so you have time to run.

emlda - Two good workouts. I noticed that you didn't have a long run though and I don't know much but maybe someone else could chime in, is a long run important for half marathon training?

Once and Future - Fell running sounds really fun. Glad to hear the croc didn't get you.

VF runner - Consistent week. XC is always fun to look forward too. Also I'd look on you USATF site,

http://usatfga.org/

, check the schedule for a local college (you would probably be able to run in these meets unattached), and contact a local running store.

tadpole - Too bad about your thursday run. What distance xc race are you training for?

Ghola - The drunk 1600 is part of Jack Daniel's taper right? Need to get ventolin^3 to find out what that is worth sober and in spikes. Good luck with the marathon

The Stone Cutter: Awesome week!

Netwerk Errer: Oh my is that a back-to-back half and 5K? Sounds intense! After an all-out half I usually just want to sit on my butt for a week.

Forcerunner: Nice week, sounds like you've come a long way.

Lakerunner: Sounds like good timing to back off. I think you'll be fine after that.

KBXC: Congrats on your longest week ever!

Sps: There are definitely a lot of mornings I want to just sleep in all day. Getting out of bed is the hardest part of the run!

cmm268: What ten minute plank? I've been doing Neila Rey's five minute plank and holy crap that has me hurting. Ten sounds like torture.

Piano_Man87: Congrats on not drinking, hope it helps your training.

renewed marathoner: Glad you're feeling good!

Nop200: My legs always feel stale after stepping up mileage. It goes away once I get used to it, and the "bounce" comes when I back off. Nice week.

emlda: Very nice workouts this week.

Once and Future: Wow, what an intense week. Lots of racing. I don't know how you do it.

pewow - good eye! Yeah I havent been able to do a true long run (longest ive ran is 14 miles) due to time .. Im planning on getting three 15-16 milers in the remainder weeks.

Long runs will be something I will do more often for my next HF.

Whew, looks like traffic on this thread is picking up again, no thanks to me this week as I have been getting slammed with work the last few days. (great timing though as it came during my down week (weeks?))

Wanted to quickly reply to an inquiry on here really quick. Then will post my week and comments in the next day or two hopefully.

Emlda- I really think your workouts point to AT LEAST 69 min fitness, even maybe 68 depending on how hard you're running them. Hell, I think that 3x2mi session you just did would have been pretty tough for me 3-4 weeks ago if I had gotten a chance to run it at sea level.

I don't have any super fancy workouts for the HM, this past phase I experienced with some workouts that I haven't done before, but I would say the best workout (and predictor) would just be a 6-8 mile tempo run. There were past cycles where I just did a 5-6 mile tempo every week at HMP, and they usually come out to be within 3-5 seconds of my race pace. (except for the ones where I went overboard, but it's easy to pick those out in hindsight). I would recommend doing a 7-8 mile one at your goal pace about 14 days out. It's a good predictor as well as a confidence booster.