Road Racing and Training Thread - Week Ending 6/29

The Stone Cutter: Nice improvement on your hill work-outs. It's always excellent to find a training partner who has a pace that works with your training as well as theirs!

Netwerk Errer: Nice races. Do you think your quality work-out on Thursday detracted from your performances at all?

Forcerunner: Solid 5K time. I hope one day to be as fast as you!

pewow: Are you recovering from an injury? Your training looks cautious. Hope all is well!

Southporter: Your goal looks perfectly reasonable based on your 800's. Good luck!

Lakerunner: Solid week. I'm not familiar with the Durden plan. Hope it works for ya!

KBXC: Good to see you are responding well to the higher mileage! It's always nice when it comes easy. Enjoy it while it's there.

Slartzio: 14 days in a row - nice. Our training paces are similar.. I'll be watching you closely for insight.

Sps: Nice doubles. I've been thinking about doing the same.. Need to get 7 days in a row in first!

cmm268: Epic week! Dropping the mileage a bit for your races would be a wise plan.

xenonscreams: Too bad your 5K sucked! Your BAA one was similar, if I remember correctly. I hope you get your health problems fixed so you can cash in on some of your training already! And I write all this while sipping a G&T. Egh. I did 5@7:12 pace today (supposed to be a recovery) so I feel like I earned it, in a weird way.

Jwil: I think I'll be doing that same plan this winter, as I try to BQ. Good to see you are recovering well.

renewed marathoner: Needs moar running!!

Nop200: Sleeping 10-14 hours a night? How old are you? Did you almost die on Saturday? I hope you take care to plan your routes a little better. People have definitely died running too far with limited fluids!

Bonham: Great week. Why would a 2:38 off 100K/week make someone a serial killer?!

Hereford: I hope you stick it out when you're training!

emlda: Very consistent splits on the 6x1. Good week too!

Once and Future: Congrats on breaking 1000 in '14. You are definitely progressing well, keep it up! I'm registered for a half marathon in September, but not sure I want to run it. I feel more like doing 5K's again in prep for a sub 5 mile.

VF runner: How did you not die on your long run!?! I almost died with only one bottle on my 10 miler. Who's doing your lactate testing? $?

tadpole: Consistent running! Looks good.

Ghola: What's wrong with drunk racing? It's an entirely different sport :)

The 8k would be a road race in November. It is our local Turkey trot and it is usually my last race until March. Is yours 8k road or xc? There is plenty of time to get over an injury. What is the nature of the injury?

@Piano_man

I am 17 and currently jobless, so I can sleep as much as I want to... or more than I want to.. haha

Luckily I ran after the sun was down below the treeline and was sufficiently hydrated so I didn't have any hydration problems, it was more of a mental struggle than anything else. I've run a 1:36 HM so this wasn't tougher physically, I just wasn't mentally prepared for it.

My 8k's will be xc. I got a small tear in my hamstring beginning of march and then ended up having to take 10 weeks off. I cross trained for the first couple of weeks but lost the motivation to keep up with it.

After 10 weeks of no exercise outside of walking or biking ~5 miles a day for transportation I am in terrible shape. 8 min pace feels like 7 min pace did when I was in shape.

Comments!

Stone Cutter: That must feel awesome! What do you have planned when you finish base phase? (I'd ask if you have a plan at all, but I know the rigour with which you approach your training.)

Netwerk: Whoa, that double race seems like a really big effort. Congrats on a sweet PB followed by a gutsy race on Sunday. As someone who doesn't like to race all that much, I'm blown away by anyone who would even consider doing a back-to-back like that.

Forcerunner: Hello Force! I remember you from last year. Good to see you're still at it, and still haulin' major posterior. Please post here more often; your'e very inspiring.

Lakerunner: I think it's great that you run with your mom! Any inklings of what happened on Sunday?

KBXC: Keep building that volume, man. It will pay dividends in the fall.

SPS: I know what you mean–getting out of bed is a major battle sometimes.

cmm268: Good luck in the 5 milers! Are they on a track? Do you have goal times in mind? Do you expect to place?

Piano_May: Good on you for cutting out booze. Personally, I'm not sure I could ever do it (outside of the month before a big race). Drinking beer is essential to the process!

Also, it's not the 2:38 off 100k/week that makes me think he's a maniac; that just makes me think he's a freak. It's the fact he did it on a treadmill. I'd go insane twice over doing that.

Nop200: Holy moly, 10-14 hours of sleep? That seems like an awful lot to me. (Also, I miss the days when I was 17 and could sleep 14 hours straight no problem.)

emlda: Sweet week. Are you going to taper for the race at all? Is there much elevation change in the course?

Once and Future: A race in a place called Cronkley involving an inflatable crocodile sounds marvellous.

VF Runner: Welcome back to the wild world of running! How does that LT testing work? I mean, what do they actually do to you? Are there electrodes involved? I'm dying to know.

Ghola: Good luck in the race! If you can clock a barefoot and blasted 4:58, you've obviously got a speed to spare. I think you're going to crush it.

Finally, a big happy Canada Day to any compatriots in here, and an equally happy 4th of July to the Yankees this thread teems with.

Xenonscreams: Yep, back to back. My legs felt goodish and I could not resist a race happening outside my door. I won't be doing it again anytime soon. It's about the closest I will ever get to post race workout like Rupp.

Piano_man87: Yeah, definitely. I dialled the pace back compared to what I usually do for that session. I can take more positives from that race than a pb race with a taper. It's the highest mileage I have run in a week ever with a huge amount of quality and I was only a minute off my pb. It proved my mileage increases are not having an adverse effects on me. Last week is going to be the hardest week I will do before the marathon.

@sps definitely a good idea for my workouts, I'd kind of come to the same realisation myself, got 3 races this week as well. 6 mile fell race tonight, 10k tomorrow and then a 20 mile fell race on Saturday so no workouts for me this week!

Makes sense regarding your doubling, fingers crossed it does the trick.

pewow wrote:

My 8k's will be xc. I got a small tear in my hamstring beginning of march and then ended up having to take 10 weeks off. I cross trained for the first couple of weeks but lost the motivation to keep up with it.

After 10 weeks of no exercise outside of walking or biking ~5 miles a day for transportation I am in terrible shape. 8 min pace feels like 7 min pace did when I was in shape.

Hamstring injuries can take a long time to heal. Just be patient and take it slow. It may take 5-10 weeks of running before you feel back to normal, but you will get back there. Let it come back naturally and don't force it. There is plenty of time between now and xc season.

Netwerk Errer: You'd be surprised, actually, how good the post-race workout can feel. Back-to-back in consecutive days sounds really hard because DOMS kicks in the next day. But like 15 minutes after a race, you're not sore yet, and your hormonal profile is in like the perfect place to respond to a good workout. Once you get going it's kind of awesome and it's great training. It's not just a stunt and it looks a lot crazier than it feels. Try it sometime :)

Bonham - Yeah I will definitely try to taper.. and the course is pretty even.. it gains about 200 ft the first 4 miles, plateaus for about 2 miles then big drop after mile 7.. it looks like a fast course to me.

http://www.thesfmarathon.com/wp-content/uploads/2014/04/2nd-Half-Course-Map_Web_NEW.pdf

Haha - no electrodes involved. Yes, I've already been too busy to comment as much as I wanted, but when I read that I had to chime in.

Repeat 800's at a progressively faster pace. Start roughly a minute per mile slower than current 5k pace and run each 800 about 10 seconds faster. Only recovery is 20-30 seconds or so for a quick notation of time, heart rate and a quick finger stick for a lactate level. I started at 3:30 (3:23 actual - oops) and ended with a 2:36. The last one is supposed to be a 100% effort and based on my pacing, that's about what it was. It's really more like a broken tempo run than an interval workout.

As an alum of a team she is working with I got team pricing, but no, it isn't the cheapest thing. I don't have my specific report back yet, so I'll hold off on too much more details.

I really do need to address that in my running. I keep wanting to be macho and skip taking water with me (it's also partly sheer laziness), but as I've aged, I am finding I get dehydrated much more rapidly than I used to. That's part of why I'm planning on waiting until spring for a marathon, not having to train throughout the summer for fall.

Stone Cutter- I feel like a broken record, but you are making steady gains and progressions each week and is really setting yourself up for a great fall training cycle. Keep up the good work.

Also, thanks for the info on the juggling WR, I think I have heard that rule before but cool to know these little things.

Netwerk Errer- Solid week and race. Seems like you ran well within yourself in hot weather and adjusted appropriately.

Forcerunner- Welcome back. Nice week and a solid 5K race as well.

Pewow- Another week of building up nicely (you were at 10 for the last 2-3 weeks right?). Really sounds like your legs are handling it but glad to see you being smart about increasing training load.

Slartzio- Consistent training and building up slowly and intelligently as well. I think you'll get there (sub-60), just gotta give your body time to adapt.

CMM268- Nice week and not surprised to see you creep back over 100. (I think you were over last week as well?). Solid Friday workout as well, I think if you don't get a shot at running a fast 5K/10K with the hot east coast weather this summer you should be due for a huge HM PR during your marathon buildup in the fall.

Xenonscreams- Awesome to see that you seem to have solved your issue by ending the week on a strong note! Hope this keeps up and you knock out some PRs in the next few weeks.

Piano_man87- Consistent week and making a big commitment with no alcohol. Hope it pays off for you in the coming weeks.

Bonham- Nice week, yet another solid week and step in the right direction. Since you are eating gummy bears to prep for Portland, I should mention you might want to throw in some hills in your MP runs as well.

Emlda- I mentioned this in my reply earlier in the week, but I would be shocked if you aren't sub-70 for the half. (and that's on the very low end of what I think you can run)

Once and future- Congrats on being on pace to crushing your annual mileage PR. I think you'll see the extra miles really paying off over the next few weeks of your cycle. (and hopefully on race day as well pending decent conditions)

VF Runner- welcome back man.

Ghola- Good luck this weekend!

SPS- Solid week and 800s workout.

Nop200- Ah, to be in high school and enjoying your summer vacation again, I would almost trade with you. Great to see you're taking advantage and getting in some really solid training.