Road Racing and Training Thread - Week Ending 7/13

Forcerunner- I like the idea of varying week-to-week too, and it's pretty much what I do myself. Although one small recommendation I would make for you is to do a continuous tempo run or a long tempo interval workout every week starting about 8-10 weeks out from your goal race. (except for the last week or two obviously). While there are a ton of schedules out there, I think a 4-6 mile tempo or 2-3x2 mile tempo at HM pace (with 2 min rest) or 5-6x1mile at tempo (I believe you did one this week) goes a long way in maximizing your preparation for a half.

VF Runner wrote:

The whole thing is making me wonder ... I'm sure some of you remember Pablo. He was (still is actually) a LOT faster than I am. Yet his easy runs were often slower than mine. If this slowing down thing makes me suddenly faster I'm going to be PISSED at myself for not paying attention sooner.

This is a great entry, VF Runner. I certainly relate to the struggle that you are going through. The best advice I can give you is...don't struggle. Don't fight it. Let go.

I know you are pretty familiar with my backstory but I'll throw it out there briefly again. A few years back, I used to do all my easy runs around 7:00-7:20/mi pace. I could train that "fast" on a daily basis and manage to get through workouts, but I would rarely make it through an entire training cycle without some kind of setback. I would do workouts that would indicate 3 hour marathon fitness, but I would always blow up in a marathon and run 3:07-3:20. I could do enough fast speedwork to run a 4:54 mile, but I couldn't crack 17:30 for 5K. Eventually I trained "hard" enough to run 17:08/35:57/2:59:50...and then I got the pelvic stress fractures. I joined this thread in September 2012 just after the stress fracture recovery.

Since then, I now find that most of my easy days are in the 8:00-8:30/mi range. Not because that's the fastest I can do them, but because I find that's the right pace for me to maintain fitness (AND STAY HEALTHY) between workouts. Surprisingly to me at first, I can now do my workouts much faster. Knock wood, but I have PR'd at my 3 favorite race distances since my return: 5K(16:53)/HM(1:19:57)/MARA(2:55:57). The biggest difference for me? Slowing down. Not fighting the easy days. Keeping them relaxed and enjoyable as possible.

Your post has helped remind me to slow down. As of late, I have been struggling to stay consistent with my running, have lacked motivation, and have had to deal with a little niggle here and there. I checked my log and noticed that my easy runs are recently down in the 7:30-7:45/mi range, which may not sound like much of a difference, but believe it or not that's enough extra stress to start wearing me down. Perhaps subconsciously, I was reverting back to my old way of thinking that I am getting fitter and faster, therefore I must train harder. Thank you for reminding me to slow down. :)

One final thing I can offer is, since I see sub-17 5K is one of your goals, I can email you an Excel spreadsheet of my training schedule prior to running that 16:53 this past February. I know everybody responds to training differently, and you may end up deciding on a much different approach (mine was strength-based), but I thought I would throw it out there.

Happy running. Keep chasing your goals. They are worth it. :)

Network errer - that's basically what I'm doing. I'm just still at the point where a more efficient cadence feels less efficient because it is unfamiliar.

Stone cutter - I seem to have a pretty anatomically sound body, so I haven't had those types of niggles/injuries to remind me to back off. Instead, I think I've basically run myself into a plateau. I've stalled my body's systems ability to improve. Now it will just take a little bit of time to get everything kick started.

I don't know how much I'll use it this time around, but I'm always interested in seeing different training methods, so If you want you can email it to me. I'm going to follow my coaches advice pretty strictly, but the advice is more along the lines of effort levels, so there is some flexibility about exactly what I run. Yes, having goals is worth it, and I'll be a very happy individuals if I get back down to that 17.

Stone Cutter: I'm actually the same way. I used to run everything in high school at ~6:00/mile. While I could hammer workouts and easy runs, my races were not up to that level. I ran in the 15:50s for XC and 9:40s for the 3200, and now I can split my HS 3200 PR in a 5k race. I've upped my volume since then and I've also slowed down A LOT on my easy days. I have no problem getting out the door and running 8:00-8:30 miles for a run by myself.

Garbage Disposal: Thanks. That was what I was sort of planning on incorporating. I was thinking of doing a few three week cycles alternating weeks of 1. Steady State 2. Tempo 3. 6x1mi then either lowering the paces each cycle, or extending the distances.

@VF Runner I noticed our goals were similar too, I'm watching you closely as well. Let's see who can break 17 first! Call it a gentleman's challenge. I've got a 5k coming up 7/26 so I'll have a better idea of how far I need to go. 17:29 is my best/last from this past November.

@Stone Cutter thanks for the story. I was just pondering whether or not to up my pace on my easy runs. I think I will keep them where they are at, 7:20-8:45 depending on time of day.

Sorry I didn't do comments this week. Keep up the good work everyone.