Road Racing and Training Thread - Week Ending 8/10

S - 17 miles @ 6:47 easy

M - 10.1 miles @ 6:39 normal

T - 10 miles, track workout consisting of 3x400m, 3x1000m, 3x400m in 68, 66, 65, 3:02, 2:55, 2:52, 66, 64, 62. 70 seconds recovery on the 400s, 2.5 min recovery on the 1000s.

W - 7 miles @ 7:01 recovery

Th - AM 4 miles @ 6:53 easy, PM 12.7 miles, threshold workout consisting of 3x2 miles with 1/4 mile jog recovery in 2.5 minutes. 10:22, 10:05, then 10:08.

F - AM 7 miles @ 6:53 pace recovery, PM 10 miles @ 6:55 pace easy

S - 12.2 miles @ 6:39 normal

Total - 90 miles

Great week of training with the two workouts. First time poster in this thread. Unsure what I'm focusing on but looking to race some XC races as a post collegiate this fall. Definitely in my best shape ever since college just over 5 years ago.

Goal - Sub-18 5K by November 1.

M - Rest

Tu - 5 mi (8:14)

W - 8X600m. Averaged 2:08 per 600, with 1:15 rest.

Th - Rest

F - 5 mi (7:28)

Sa - 5 mi (8:02)

Su - 9 mi (7:53)

Total - 29 miles

Happy with my week, even though I ran through more hot/humid weather than I have been used to. Going to give it my all this coming week, then may take it relatively easy while backpacking/hiking the following week.

Hi guys, I'm kinda new to LRC and this looks like a good thread that could help me stay more consistent

2014 goals- Train consistently (5-6 times per week)

5k- sub-17 10k-sub-35

Sun-Off

Mon-4 miles easy 15 minute tempo @5:46 pace(was supposed to be 20 but coach cut us short) Another 1 mile cool down and a 4 mile run in the afternoon @7:30 pace

Tues-7 miles in the morning @6:55 pace 5 miles in the evening @7:37 pace

Wed-7 miles @7:23 pace

Thurs-6.5 miles in the morning @6:48 pace 4.5 miles in the evening 3rd mile @5:13 on a dirt/gravel road

Fri-10 miles@7:16 pace

Sat-10 miles @ 7:11 pace

Total: 60 miles

This was my best week in like 7 months. I just got to Arkansas yesterday and I'll be here for a week so I get to train in the heat and humidity ugh. Oh well it will be good to run some hills. Should be able to run on a treadmill a bit too.

Hey everybody!

Goal Race: Dublin Marathon(10/27)

Goal Time: Sub 3

Mon: 8m easy (7.53)

Tue: 8m easy (7.50)

Wed: Rest

Thu: 6x4min w/2min rec (6.03)

Fri: 10m (7.36)

Sat: 16m (13 @ 8.15 w/ last 3 @ 7.22)

Sun: Rest

Total: 48

Another very good week! The long run was a real test this week, I definitely got a bit carried away on Friday's 10 mile run. I was starting to struggle at 11m but I decided to lift the pace for the last 3. Feeling very ragged for the last mile(getting very stiff). Is it okay to feel this way during the long run?

I crushed the speed session again this week. I am really surprising myself every week on these sessions.

In other news. I fell of my bike and dislocated the AC joint in my collarbone. Have to get it reset tomorrow. Luckily, I have no pain in my shoulder that has stopped my training but I am getting some sharp lower back pain as the muscles are strained from my clavicle sticking up at one side.

I have a 10k part trail/part road race next week. I think I will get a good idea of where I am then.

Hope everyone had a great week!:)

Goal- 8k XC (Week 12/25)

Next Race- Road 5k Fri. 8/15

M: 5 w/ 3 Hill Sprints. Got caught in a downpour

T: Off because shoes soaked and didn't want to risk running in an old pair

W: 5.75, 1.25 warmup, 20 min tempo @ 6:22 avg (splits 1 mi - 6:33, 2 mi - 6:18, 3 mi - 6:12), 1.25 cool down

Th: 5

F: 5 w/ 6 hill sprints

S: 7 w/ 12 min fartlek (2x30" on/ 90" off, 2x45/75, 2x60/60)

Su: 2.5

Total - 30

I'm not a daniel's aficionado but I think a 20 min tempo at 6:22 pace puts me at 18:30 for 5k.

Goal race: Railroad Days 10K (PNTF championship, this Saturday)

A goals: 38:30, top 3 (last year this would have taken 37:06, but it depends a lot on who races, I still think being in the money would be a fun reach goal)

B goals: Sub-39, top 5

C goals: PR (39:49, from last year, still), win 20-24 age group (did this last year)

This week was still obstacle-laden, but ended on a good note with a great Saturday workout.

Monday: 20 minute bike ride into 5.5 miles at 8:09 pace. Very sore from biking. Peroneal barely hurt (2/10) but felt very, very stiff. Strength later.

Tuesday: 6.5 miles at 8:06 pace. Nice and slow, some strides at the end. First full run back, mostly pain-free, but could feel the foot and ankle on right turns and hills. Core later.

Wednesday: 9.5 total. First workout post-injury. I went back to group 4A to take it easy (had to argue with Mark to get that up from 5, which was wayyyyyy slow). So not very fast. With 3 x 2 miles with 3:00 rest in 13:17 / 13:13 / 13:07. Foot felt pretty good but hurt on a few off steps (ran in trainers). Otherwise, I had dead legs from the bike, cramps from being female, and was otherwise just pretty tired.

Thursday: 8.5 at 8:17 pace. Started off at like 8:30 pace and got a little faster but not much. Just dragging. My body didn't want to go any faster so I didn't force it. (I found out later in the day I was getting sick).

Friday: 4.5 at 8:09 pace. With tonsilitis. Felt terrible. Not sure why I decided to run, but at least I cut it short. Core later. Slept a lot and stayed home from work.

Saturday: 10.5 total. After being sick and injured, this was awesome! With 7 miles, 5 a little under 6:40 dropping down to just over 6:15 for the last two. Felt great. Some light strength/prehab later.

Sunday: 7 at 8:07 pace. No long run this week since race is soon. Felt good. Peroneal pain 3/10, so a little irritated from yesterday, but still under control.

I guess if anything this will be an experiment as to how a gradual taper works for me as opposed to the sharp cut-downs I usually do, since being sick and injured effectively forced one on me. I still feel fit, though. Yesterday was great for my confidence.

My right foot has basically turned into a rock between plantar fasciitis and peroneal tendonitis, so if anyone has any recommendations to get some mobility in there I'd really appreciate it.

Comments!

Stonecutter: I'm glad you such a strong week! Taking time off work does make it easier to get training in, no doubt. Bummer about the disappearing Gatorade. I'm not familiar with the Hansons program–what do they do to make runs like Sunday so difficult?

Also, you didn't tell us where you placed in the HS reunion race!

logistician: Welcome to the thread! That's a heck of a week. I'm looking forward to seeing what numbers you can put up when you get to racing.

ksrunner: Welcome to the thread! Good luck in the heat, man. Better you than me.

Netwerk: Solid moves, man. In my opinion, it's natural to feel a little worn out towards the end of a long run. That's a sign that you're doing work. But if you're so beat afterwards that it disrupts the next training run, you are working too hard.

pewow: Good luck int the 5k! Can't wait to hear how it goes.

xenonscreams: Glad to hear you are feeling optimistic heading into the race, and that your injury travails seem to be winding down. Give 'em hell on Saturday!

Pfitzinger Week 10/18

Goal: Portland Marathon (10/05) 2:40

Monday: 9k recovery (am) 9k recovery (pm).

Long car ride back from the mountains in between. Runs are great for getting the cramps out of your legs.

Tuesday: 16k general aerobic + strides.

Barefoot strides are the best. Felt like I finally ran a set of strides right for the first time. Just the right amount of effort.

Wednesday: First interval workout of the cycle! 5x800m at 5k pace with 1:45 job in between. Went between 2:30 and 2:33 for these. First time running 800s in two years; forgot how much “fun” they could be.

Thursday: 9k recovery (am), 9k recovery (pm)

Friday: 8k recovery (am), 21k medium-long (pm). It rained for most of the second run. I am starting to love running in the rain. It’s amazing what your body can do when your heart doesn’t need to worry about cooling you off.

Did the first 10k at 4:10/km then the remainder at 3:46/km.

Saturday: 16k general aerobic with a running buddy. Felt great to run with company.

Sunday: 26k “long run.”

It feels weird, at this point, to call 26 a long run, as it’s only 2k longer than many medium-long runs I do. I guess that’s the point of a recovery week.

Anyway, slept in a bit, so ran this on slightly hotter and more crowded trails than I like. First half at 4:18/km, second half at 3:50/km.

Total: 142.5k

This was a good recovery week for me. It was nice to have a bit more time for other parts of life, and I feel mentally and physically ready for five more weeks of hard work before the taper starts. Next week is the biggest volume week of the cycle, and then I’ve got the local half marathon the week after for a tuneup race. I’m looking forward to both.

Goal Race: Indianapolis Monumental Marathon (11/1) - 1st Marathon

Goals: A - Make it through healthy, B - 3:29:59, C - TBD

Week 6 of 18, Blended Pfitzinger 18/55 & Higdon Intermediate 1 (Cut back week)

Monday: Rest

Tuesday: 8.5 Tempo (5.5 @ 6:40, 0.5 @ 6:15) - Treadmill

Wednesday: 8.5 Easy (~8:00/mile)

Thursday: 4.0 Easy (~8:15/mile)

Friday: Rest

Saturday: 10k race (44:30). Total ~10 miles with warm up/cool down

Sunday: 3 easy (~8:10/mile)

Total: ~34 miles for the week

I felt really good after the Tuesday session. Thought my goal of being sub-42 was in the bag. Rest of the week was normal, nothing special. I think I felt more tired during this cut back week than I have previously.

The 10k was an evening race. Out and back on a multi-purpose trail. First 3.1 was flat to downhill, which made for a tough second half. I hit the first half dead on my goal (6:45 pace), then died on the return. It was very humid. I'm a normal early morning runner so evenings are tough for me any way, and the humidity combined with the uphill return did me in. I have another tune up 10k in 1 month. I've been racing too much lately as part of a series our track club has, so I think I'm a little flat from that. A month of "just" running should help.

Next week goes back into the build, with a planned 16 miler and another tempo run.

Goal Race - 2x Half Marathons (September/October)

Goal Time - A: Sub 1:30 (B: Sub 1:33)

Other Goals (2014 or early 2015) - Sub 20min 5k, Sub 40min 10k

Mon - 5 miles - easy (8:21)

Tue - 6 miles - repetitions, 4x (200m + 200jg + 200m + 200jg + 400m + 400jg) + warm/cool (average reps 200m: 43sec 400m: 88sec)

Wed - 6 miles - easy (8:10)

Thu - 7 miles - threshold pace, 3 miles tempo (6:51) + 4x (200m reps (41 sec) + 200m recoveries) + warm/cool

Fri - 6 miles - easy (8:54)

Sat - 9.5 miles - marathon pace, 8 miles(7:21) + warm/cool

Sun - 3.5 miles - easy (8:29)

Total = 43 miles

Very pleased with how this week went; repetition session was comfortable, although I do find that I tend to fade a little towards the end of the 400's... something to look at over the coming week I think, as this weeks session will be 8x 400m reps with equal recoveries.

The tempo run was a highlight for me; on the third mile I found myself breathing pretty hard, and was amazed about how much easier everything felt when I made an conscious effort to calm down and slow my breathing rate. As a result, the 3rd mile felt way easier than miles one and two, despite being at almost the same pace. Think I learned a lesson about staying relaxed here. The run actually resulted in a 5k personal best of 21:28, which is slightly embarrassing, but perhaps understandable as I've yet to run a race below 10k yet. Anyway, this 'record' isn't going to last long, as I'll be down to 19:XX in the next month or two if everything goes to plan (got a couple of 5k races on the horizon).

The marathon pace run on the Saturday was another highlight. I was sceptical about the purpose of this workout when not training for a marathon; but holding a fairly quick pace for a good length of time felt good, and very worthwhile in the end. The downside was that it absolutely poured with rain for the first couple of miles, which left me soaked and with bleeding nipples by the end of it!

Got one more week at 43 to look forward to, then making the step up to 50. Still planning to get the HM's out of the way and then focus on 5k's and 10k's over the winter/spring, and hopefully get the mileage up to 60/70 per week.

The initial targets are still those stated above, but to be honest, in my head I'm setting the bar higher... I don't think I'll be happy until I'm running 16:XX for the 5k, and challenging to win some of these local races. But hey, why not be ambitious, and just see what happens? 11 months ago I was 'running' a 2:03 half marathon, so who knows where the limit is! Love running, wish I'd discovered it sooner!

Hope everyone had good weeks!

Cutter, congrats on the strong week. Your 10-mi MP effort is impressive at this point in your cycle.

Goal: CIM 12/7 @ sub-2:50

75.3 miles this week. All of them easy except for:

Wed: 11.6 mi, including 7 400s @ 75-80 sec w 400m jog recovery, followed by hilly 5mi tempo @ 6-6:20, ending w cool down

Sat: 17 mi, hilly, with middle 10 @ 6:20:6:45

4 short strength/core sessions after morning runs. Strides and form drills today.

Looking forward to the warm humidity trailing off in the next few weeks (hopefully).

Just got back from my long run of the week

14 miles (7:12 pace) This Arkansas humidity is brutal, but I was able to get out of the heat by just running on some trails though the woods

A few early comments:

thelogistician and ksrunner21 - Welcome aboard! Some solid weeks there from both of you.

Southporter - Some quick 600s there on relatively short rest given your sub-18 goal. Looking good, my man, looking good.

Netwerk Errer - Bummer about the dislocated AC joint, but it certainly didn't seem to impact your running at all. Solid week, indeed.

pewow - Good luck at your upcoming road 5K. I'll guess we'll find out for sure what that 6:22/mi pace tempo means for you. :)

xenonscreams - Sounds like you are managing your symptoms okay in preparation for your race. Have you ever used a lacrosse ball to slowly roll under your foot? Really helps loosen up not only the PF, but other leg muscles as well, especially since you can do a nice job of controlling the pressure either by standing while rolling or sitting and pushing down on your knee. Good luck in your race on Saturday!

Bonham - The Hansons are somewhat notorious for using the terminology "cumulative fatigue," claiming that their long runs simulate the last miles of the marathon, not the first miles of the marathon since you aren't really recovered going into them. Normally I handle the long runs fairly well, but the lack of fluids today really made me push the envelope, which is what I was trying to imply.

That's a really nice recovery week you just put together. I am hoping my upcoming down week goes as smoothly, especially since it's back to work for me tomorrow. :)

Distance Fan - It sounds like you assessed your poor performance rather well and you have a good mindset about it. Given another month's training, I am sure your next go at a 10K will be much more indicative of your actual ability.

Kendo - Exceptional week for you! While I admire your ambition to look ahead and start targeting new goals as your fitness increases, just be cautious about trying to take on too much too quickly - that is always my downfall. I find that staying healthy and stringing together consistent weeks will get you to your longer term goals much faster than by starting to "swing for the fences" in workouts because you see improvement. I guess what I am saying is, you are doing a great job building right now - just stick with the mindset of one day and week at a time and you WILL get to where you want to be.

Hereford - Another great week for you, too, my friend. Looks like we are both on the right track for our goals. I especially like your fast 400s PRIOR to a medium length tempo. That type of workout recruits faster-twitch muscle fibers and then immediately uses them just below and near your goal MP pace. Not many runners do that, but it's a great type of workout.

Also, very impressive long run yesterday. With your nice combination of speed and endurance, I don't think you'll have any trouble breaking 2:50 as long as you stay healthy. In fact, we might both be closer to 2:45 shape by race day if we keep this up. :)

The Stone Cutter-Awesome week!!! That tempo on Friday is great work! Funny/sad that you got your Gatorade stolen --when I stage water bottles on a loop course I usually make sure to hide them but of course you then have to stop.

thelogistician-welcome to the thread. You will fit in nicely here, and your paces are fast even for easy runs:)

Southporter-Nice week and good job on those 800s. Couple more weeks of this humidity to go...

ksrunner21-Welcome to you as well. Looking forward to seeing you post and seeing the training logs in this thread week after week will definitely help with motivation, I know it does for me.

Netwerk Errer-Nice week, sorry to hear about your AC join but glad that it appears you can still run through it.

pewow-nice week and good luck with the race this Friday!

xenonscreams-good luck next Saturday, glad to see you are bouncing back just in time for your race.

Bonham-You know you are running a lot when 142km is a recovery week. Very solid week and I am with you on the rain in the summertime not so much wintertime:)

Distance Fan-I'm with you on the evening runs, I really struggle to do any kind of hard work in PM being an AM runner. Uphill on a return never makes for an easy race.

Kendo-Definitely some quality workouts in your week and congrats on where you are coming from last summer. I'm in a similiar boat +4 years going strong and wish I discovered running in my 20s.

Hereford-Great week, espeically yesterday's long run. Remind me again, are you following a plan or a hybrid of something you put together?

Goal: Columbus Marathon (A 2:33, B 2:35)

Weekly: 117.1

YTD: 3,038.3

Mon: 10 E AM, started out sore but felt good by the end and in the low 7s, 5 recovery PM @7:51 - 10 minute plank routine

Tues: 10 total AM Interval 2x(1200,800,400) - 4:00,2:30,69; 3:56,2:31,71. (3:35,2:45,1:27 recovery). Lets felt pretty heavy during this workout, pretty humid as well. 5 E PM @ 6:50 (progression type format ending final mile in 6:10) - 20 min random core at gym

Weds: 10 E AM. legs felt pretty tired/run down, 5 E PM - standard core routine 2 sets

Thurs: 5 E AM, 12 total in PM with 8k tempo in middle of run (29:12) - p90x2 Ab Ripper

Fri: 12 E AM. 4 recovery PM - 10 minute plank routine

Sat: 21 progression. Final 7: 5:58, 5:52,5:49,5:49,5:52,5:44,5:43

Sun: 6 E AM, 12 E -few planks

Overall I am pleased with the week--disappointed in the tempo Thursday but happy with the progression Saturday. Highest week ever for me in terms of mileage. My inner thigh right above knee has been nagging me but just trying to work through everything that you would expect.

cmm - basically just doing a self-made plan. Kind of bouncing the general logic and paces off of Daniels and Pfitz. But not following them specifically.

Glad everyone is doing well. From what I have see while lurking occasionally.

All you regulars Stone, Cmm, Bonham, garbage, etc. etc. are killing it! Keep it up.

I have just been so busy and tired to get on LR much anymore. I am training for the USA 50 mile road champs on 10/25. I post some stuff on my facebook weekly. But that is about it.

If anyone wants to keep in touch better just find me on there. "Nick Purdy". My profile pic so of me on the left (tall guy), my friend and his wife. Probably not too many with the same name on fb either lol.

Goal Race: Philly Marathon (11/23)

Goal Time: sub-3

Next race: Hudepohl 14K (9/20)

Marathon Training Week 3 of 18

M- 6 easy (8:25)

Tu- 8.5 with 8x600m (2:11 avg) with 400m recovery jogs (2:21 avg). Splits: 2.11, 2.15, 2.19, 2.11, 2.10, 2.11, 2.09, 2.06

W- 0

Th- 6.25 easy (8:10)

F- busted workout. 8.25 with 3 at MP (6:49 avg)

Sa- 0

Su- 12 (7:28)

Total: 41

This week was better than the past 2 weeks, but I'm still not happy with it. Tuesday's workout was a pain, as I was limited to 300m of the track for most of the workout because the university women's soccer team took over the home 100m of the track. Lane 1 was open, but the dbag coach threatened to have me removed. Ass. So I had to do a sharp 180 turn at 300m for these 600s. The last 3 intervals I was able to run on the homestretch again.

Friday was a mess. I went out too fast, and by mile 2 I was laboring and breathing way too hard. 2.5 in, I got a terrible side stitch. Once I got to 3 miles, I slowed down a bit to regain my breathing and get rid of the cramp before picking it back up, but no luck. So I bagged it and ran in easy.

Today was going fine until the last 3 miles when my right foot was aching like nobody's business. I need to find a better shoe. The LunaRacer kills the ball of my foot, and the Kinvara isn't enough shoe, making me feel beat up.

So yeah, unhappy right now.

Comments tomorrow when I'm not so grumpy.

@cmm: That's a bit rich coming from you, Mr. 117MPW. Sweet moves as usual. Congrats on the new mileage record!

Also, have you tried an ice bath yet?

@NP112: Thanks man! Glad to hear you're still in the game, though I'm sad we don't see more of you around here. What's your goal for the 50 miler? That sound like a crazy distance ot race to me.