Road Racing and Training Thread - Week Ending 8/10

The Stone Cutter: Nice week, loads of quality here. Great track work, nice tempo, good long run! Can't complain!

thelogistician: Really strong track session on Tuesday there. You know what distance you'll be aiming for?

Southporter: Same track session as Stone Cutter! And the same nice results from it, it seems.

ksrunner21: Good to have you on board, dropping a 5:13 mile in the middle of a run bodes well for your goals and looks like a good wekk all round.

Netwerk Errer: When I'm coming up the miles on my long runs, I always feel stiff and slow down (unless I really push myself) through the last mile or 2. It's to be expected and the more you do them the stronger you'll get. I also find a lot of it is mental. If I go out for 12, the last mile is hard, if I go out for 16 the last mile is hard, but mile 12 was easy. After working hard 2 days in a row and then pushing the last 3 miles of your long run I'd be amazed if you weren't feeling it!

pewow: Nice tempo, good luck for Friday!

xenonscreams: Good luck for Saturday! Nice Saturday run and Fingers crossed you get your foot issues sorted out.

Bonham: Nice solid recovery week, should stand you in good stead for the next couple of weeks. You have a target time for the half?

Distance Fan: That tempo on Tuesday is brutal considering your goal pace for 10k was 6:45! I'm wouldn't be suprised if you left the race in that workout. Tempo should be more like 7:00 or just under. There are some calculators online you can use if you aren't sure.

Kendo: Nice week, not so nice to hear about the nipples! Never a good experience!

Hereford: Nice couple of sessions there, Wednesday sounds like a monster.

cmm268: As always inspiring week, congrats on the mileage high, obviously keep an eye on the thigh with you hitting new highs. Great run Saturday.

zebes: Keep your chin up, bad weeks happen to the best of us. Sure it'll come around for you. And there's that 8x600 again!

Goals:

sub 16 5k

4:35 mile

Mon- 6 at 6:58

Tue- 8 at 6:18 w/6 progression at 6:13 (7:00 pace to sub 6) +2 easy

Wed- 6 at 7:13

Thur- 7 at 6:54 w/last 3 miles including a few :30 surges + 6x :20 strides in XC spikes

Fri- 6 at 7:02

Sat- 12 at 6:56 (42:18, 40:53) + 4x :20 strides

Sun- 3.6 at 7:38

Total: 48.6 in 7 days

This was another great week for me. I felt really good throughout the week and was able to run a good amount of miles.

The progression run was really good. I was really able to pick it up near the end. I was feeling some lactic acid building up, but was able to breath/maintain form well (this is something that I struggled with in races freshman year).

The long run on Saturday was by far my best run of the week. I felt extremely easy throughout the run (like it was an easy run) and wasn't really sore after like I usually am.

I wanted to run 5 or 6 on Sunday, but that was my first day at Colorado. I didn't know where the flatter trail was, so I had to run on this ridiculously hilly loop. It also didn't help that it was at 8000 ft ;). Now that I found a more reasonable route, I will be able to put in some consistent miles this week in Colorado.

I hope everyone had a good week!

Haven't posted here in a while. Buuut here's what I did.

Mon - 8 miles easy

Tue - Strength

Wed - Off

Thu - 2 w-up, 4 tempo, 2 c-d. Tempo pace started at 6:35, last 2 at 6:07. Felt easy. My heart rate showed this as in my proper tempo zone, so this is a big improvement over only being able to handle 6:30ish this spring.

Fri - 5 recovery

Sat - 8 easy

Sun - 8 with 8x200, full recovery. 39s to 33s for the 200's. Did this workout a couple months ago, only managed 40-44s per 200. Another great improvement.

37 total.

Goal: sub 17 5k

Goal: sub 28 8k

M: 4 mi Easy (8:06/mi)

T: 4 mi Easy (8:46/mi)

W: AM 12x400 w/80s jogging recovery (82,82,80,77,82,81,79,79,80,82,81,78) PM 4 mi Easy (7:56/mi)

T: Fartlek warm up + 15x1min on 1 min off + cooldown (7:26/mi avg) 6.5 mi

F: AM 4 mi easy (8:59/mi) PM 4 mi easy (7:46/mi)

S: 25 mi (10:23/mi) paced my wife in the second half of her first ultra

S: 2.5 mi easy (8:40/mi)

Weekly Total: 61.5

YTD: 1394

Highlight of the week was pacing my wife in her first (maybe only) ultra. She had a 10 am start, so we got there early and found out that I could could sign up for the "mini" ultra (25 miles) and start anytime I wanted. Since I had planned on pacing her for the second half anyway, i registered so I could get my swag. I left for home and told her I would be back in 4 hours because we figured she would be done with 25 by then. I get there 4 hours later and find out she has been waiting for me for 20 minutes, slightly ahead of her planned pace. A friend of ours was just getting ready to pace her in case I was any later. He was actually disappointed he didn't get to run. So long story short 4.5 hours (8.5 hours for her) later we finish the race, and she is the first female overall and second 50 mile finisher! Aside from the mandatory check ins at the aid stations, she only walked one time (because she tightened up waiting around for me, oops).

Goal: Build mileage, add significant vertical gain to training, have fun, stay healthy. Get ready for xc season and start speeding up most runs. Add easy track workouts.

Next race: Possibly Race to the top of Vermont or just XC season

M - 20 min stationary bike. Medium effort. Sick.

T - 6 miles. Weird run. I started off stiff feeling from work and had too much in my stomach. I was also recovering from a nasty stomach bug which caused me to projectile vomit all over the place and to lose ten pounds. I was lighter than I was in 8th grade. I am now a senior and 6 inches taller... As the run progressed I started to feel better and better. Running for the first time in a week always is tough at first, but feels so good by the end. I went from a lethargic 10 min mile pace slog complete with burping up the contents of my stomach to sub 7 min mile pace by the end.

W - my coach wanted me to do a 5k race this day. Obviously I was not feeling confident but I figured it would be fun and a good workout. 1 mile WU. 3.2 mile race in 19:29. Felt great and I ran slight negative splits. The mileage I have put in this summer has paid off as I ran well despite being in probably the worst possible race shape. No race specific workouts in months, had not run in over a week, and was weakened by sickness. 3.8 mile CD.

T - 4 at 7:58. Felt stiff.

F - 7.4 at 7:45 pace. Felt decent.

Sat - Traveled to Florida, did not sleep the night before bc of leaving at 4:30 am. Did not run and am mad at myself, but w/e.

Sun - It is disgusting here. I have to stick to the treadmill for now. Hopefully I will get myself to double a few days. Maybe some nightly beach runs. 6 miles total. One at 7% grade, another at 9%, all others at 1%. Flat miles around 8 minute pace. Inclines at 9:30ish. I hate the treadmill, bc usually I zone out when I run. However, I tried to do that, and then proceeded to drift off the side of it and almost die. This will take some getting use to haha.

Total - ~ 35.4 good week back. I won't be able to run next week for a few days starting Sunday bc of band camp. Mileage will probably be 45 ish without that Sunday, more if I double at all. Oh and the cranmore race last month went great. It was probably my best mountain race due to my very conservative start and refusal to power hike until much later in the race. I placed in the top 35 and was second in my age group, but in the overall series I have a comfortable lead.

Hello everyone!

Im writing from the phone so i ll keep this short.. Affter some mild achilles problem and the difficulty of keeping my schedule while traveling (i ll be in Italy until late August) i decided to hijack my schedule and take a seasonal break for 10 days. I did the same last year and. I found it to be very helpfull. Probably i ll hit the gym and swim a bit but no running, last year the same 2 weeks break did me good so i ll do this again. Hope not to gain 20 pounds while im here!!

Hope everyone had a great week!

Well some good weeks as usual

Last week was good, ran a bit too hard most of the week, but oh well.

Sunday 8/3 13 miles, no time.

Monday 8/4 12 miles 65:58, good hard run.

Tuesday 8/5 12 miles 71:11, 12 miles loop with about 600-800 ft of elevation climb in the first 6 miles. Had to carefully dodge two thunderstorms that developed to the south, and northwest of me.

Wednesday 8/6 12 miles 71:07, had some hard running thrown in from about 4-8 miles.

Thursday 8/7 12 miles, went out in 39:41, came back in 34: mid. 74:17 total time.

Friday 8/8 7 miles easy, no time.

Saturday Race, 10k (woodland Park Mayors Cup)elevation does not go below 8500 ft for the race. 33:50 for 6.3. Strange race as the mile markers were all over the place. Dropped a 15:47 first 5k then ran basically uphill for the second 5k. VERY HARD COURSE! One of the toughest 10k races I have ever run.

80 miles for the week.

Goal : Marathon sub2:40 on 9/28th or 11/30th

Hello everybody, I go with my week:

Monday: AM 9mi easy /PM PM 6.5mi at 6:31min/mile

Tuesday: 5x1500m Recovery 2 min, average 5:05 / 5:28min/mile + warm up and cool down, felt OK but no possible change at all, I could not finish faster the last one, but it was a consistent effort

Wednesday: AM 9mi easy/PM:4mi easy

Thursday: : 3x4000mts (2,49miles) Recovery 2:30 min, 14:38 (5:53min/mile)-14:17(5:45min/mile)-14:01(5:39min/mile) + warm up and cool down. it should have been 2x4000 at around 5:42, but First 4000 I was aslept, literally, very early in the morning, so I did two more after the first one and finished very well, good sensations at the end of the workout.

Friday:9 milles easy

Saturday: 17.6 miles at 6:19 average pace, including 3x6000mts in the last part of the workout, recovering 1km, 6000mts around 6:03min/mile. Finishing very tired and a little dehydrated, did it in the sea promenade and it was very humid morning.

Sunday: 14.8 miles at 7:04, helping a friend with his Long run, talking all the time.

Week Total: 91miles

Solid week, quite happy with it, no supergreat days, but everything pretty well. This next week I will be on holidays, and I will be able to do less miles, no doubling, but will push harder with the quality.

Once and future: I agree that may have been too much tempo run that close to race day (length at least), but my 19:49 5k and 12:11 2-miler from the two weeks prior both indicate that range is roughly appropriate, using McMillan or Daniels calculator. I was trying to set a good achievable goal considering evening and weather. If you've got a better calculator let me know. I thought I had the endurance, but I may need another couple of weeks of longer runs. That last 1/2 mile at 5k pace probably didn't add anything. My next 10k will be tempo free the week of the race, learn from your mistakes!

The miles and quality out of this group is impressive. Also I see injury is all too frequent. I don't have a whole lot of experience to impart wisdom, but if I see something that will be beneficial I'll be sure to add it.

You could probably stretch to about 6:50 pace, but not for as long as you ran in my opinion. At the top end of your threshold you should be running close to your 10k pace but only for about 20 minutes. As the session gets longer then you should reduce the pace.

When I ran 19:17 in March my tempos were at 6:45 pace and the longest I would run at that pace was 30 mins (4.5 miles). My half marathon pace at the time was 6:51 and my 10k was 6:35 (and probably should have been faster) so I was running closer to H/M pace than 10k pace.

The best way to think of your tempo pace is a pace you could sustain in a race for roughly an hour. So if it's faster than what you think you can run for 10k it's too fast.

Some of the better runners on here may chip in with better advice than me though!

Bonham: I do miss posting sometimes. More of the interaction with people that actually comment with constructive and sincere thoughts. Maybe I will come back once things settle down on my end. As for the 50, I really don't know yet. Before I had to take some time off (back) I wanted to go 5:40 (time not pace!). But now I am just putting in the miles hoping to build my strength and endurance more than "speed".

Bonhan-I have not tried an ice bath yet but it's on my radar to try this cycle I promise;)

NP1112-You my friend are a mileage inspiration! I'm glad we are connected on Facebook

I'll post more comments later this week

Suffering from some insomnia tonight so I have some time for comments. The good news is my collarbone is not dislocated, it's just a spasm in my trapeze muscle. I found out I have a mis-alignment in my Thoracic spine. A few adjustment were made and it is now realigned.

Anyway, before I get carried away. Comments!

Stonecutter: Awesome week! really good to hear you're feeling strong. You really earned Monday off this week. I always love to go on those reminiscing runs from school days. There's a little loop about 20 miles away from my house where I ran my first 10k when I was 11 and I still go there every week and do it. I stopped running when I was 13 but those memories were the motivating factor for me to start again. The forerunner 10 is a beauty, looks like a normal watch with all the basics you need.

thelogistican: Welcome to the thread! Really strong week! That's some serious speed you've got. Looking forward to seeing your progress.

Southporter: great week man! Those 600's are looking good. You're well on your way to sub 18. Not long left of the heat and humidity now.

ksrunner21: Welcome man! Real solid week! Looking forward to seeing your progress.

Pewow: good week man! Best of luck on Friday!

xenonscreams: I agree with Stonecutter, using a ball will give you a good myofacsial release. You could try single leg balance. It will really help with flexibility. As you get better at it, close your eyes while doing it to challenge your balance more.

Bonham: Huge recovery week! You're really starting to strike me as someone who likes everything natural. Got to agree on the rain, SOMETIMES! A little shower is nice. you have to embrace the elements as a runner.

Thanks for the advice:). I felt great Monday, had a lot of pop in my legs. I think the 10mile run on Friday caused the tiredness. I couldn't get out Friday morning so my 10 miler was done at 7pm and my long run was at 8am the next morning. Probably a bit close for comfort and a little intense the evening before a long run.

Distance Fan: I haven't had a chance to welcome you to the thread yet so here it goes, welcome! Tuesday's run might have been a bit excessive and you might have left the race there. I do my hard tempos at 6.35 and I am probably in high 38 shape for 10k. If you are in sub 42 shape, I think a tempo pace should be about 7.05-7.10 pace. Still though, 5 miles at 6.40 shows you are definitely looking good for sub 42 or better. Just be careful of overdoing it.:)

Kendo: very good week! I am similar to you, 54 minutes for 10k just over a year and a half ago. It's good to have high ambitions. The trick is to break down those big ambitions into smaller goals which will keep you motivated and happy in your running. Good to hear you are learning to relax on your runs, it's the key to good running.

Hereford: very good week man! Agreed about the humidity. It will be awesome to go out for a run and not feel like death everyday.

NP112: glad to hear you're still out there putting in the miles. 5.40 for 50miles is an awesome goal. Keep it up man!

Zebes: Things will get better. That 600m session still looks good, even if it was a pain. The good is you are feeling better and better.

Ok, I am wrecked tired now. I will get back tomorrow for the 2nd page comments.

Rith go maith! :)

Hey, is anyone here on Strava? If so, hit me up. My name on there is also Bonham.

Whoops, I'm an idiot. Got my Internet bits confused. I'm Lewis Kelly on Strava; not Bonham.

Page 2 comments!

Once and future: Glad to hear you're on the mend. I see you're being really smart in your pacing. It can be difficult to ease up when you are not in peak condition, I always find myself chasing my peak in those times and forcing the pace, it takes real discipline to do what your doing. We got hit by bertha in Ireland too, not the best weather at the minute! It might stand to us to be training in this weather come raceday.

Thanks for the advice too! I agree with you, Fridays 10 miler was too intense for a day before a long run especially after a workout on Thursday. We live, we learn I suppose. The long run is always a mental challenge and it's been nearly a year since I have ran that long with cumulative fatigue.

KXBC: very nice week! That's got to be a tough mix, high altitude and hills! Sounds like your legs are gaining some strength.

Piano_man87: Solid week! Sounds like you're getting into some good form. Keep it up and welcome back!

sps: solid week man! Well done Mrs. Sps, that's a great achievement. Really nice week with good quality and a huge long run to boot.

Nop200: Well done on your race and series so far! That stomach bug sounds horrible, 10 POUNDS!! Good to see you're recovering well. I couldn't imagine training on those gradients, I struggle to get a bike up climbs like that.

Slartzio: Enjoy you're holiday and break. A short break can help you feel rejuvenated.

Swift3r: great week and congrats on the race! You're flying, you nearly are at that altitude! I find hard courses give me a sense of perspective. It's feels tough at the time but strengthens you mentally. The courses with a few small hills seem easy after it!

Blackfly: Great week man! WOW, no supergreat days, that Saturday long run workout looks like a monster to me. I think I need to start working harder after looking at that week.

Rith go maith!:D

1st Goal Race: HM Oct-2014 (sub-1:15)

2nd Goal Race: HM Jan-2015 (sub-1:10)

Training Goals: Build mileage, consistency, increase core/strength training.

M - 6

T - 6 (strides)

W - OFF

R - 6

F - 6 (strides)

S - 6

S - 10

Total - 40

Does anyone here go by the name M. McCormick?

Bonham wrote:

Does anyone here go by the name M. McCormick?

It isn't me, but yes someone in this thread is M.McCormick.