Road Racing and Training Thread - Week Ending 8/17

Whoops, typo on the pace of Sunday's run. Averaged 8:58 for the 11mi - I think my friends would have killed me if I pulled them along at 8:11! :)

Goal - 8k XC (Week 12/25)

Next Race XC 8k 9/27

Road 5k was cancelled this week, Was a fundraiser for the local high school and usually starts and finishes on the track. The football field is being replaced so they weren't allowed to use the track and the race is postponed until the construction is done.

M: Off. Feeling really beat up.

T: 7

W: 7

Th: 7 w/ 8 hill sprints

F: Off, travelling and forgot my running shoes.

S: 8, got new shoes and they feel good.

Total - 29

Stone Cutter: Thanks again for keeping this thread going consistently, it has helped me quite a bit. Also, nice job this week-solid for being 4 weeks into the cycle.

My week in review:

Goal: sub 3:10 St. George Oct 4th. Week 11/18 Pfitzingers 55-70 plan.

Monday: 5 recovery AM, 3 recovery PM

Tuesday: 15 mile med-long run. Average 8:00 pace

Wednesday: 3 mile recovery. Decided to really take it easy given what was coming the rest of the week.

Thursday: 11 with 7 at half marathon pace (7:00). Hardest part of this run was mental-it was very early and dark.

Friday: 5 miles recovery on local HS track.

Saturday: 23 mile long run. Decided to choose a course as similar to the goal marathon as possible, which meant lots of downhill. Up to this point it's been a mix of uphill, downhill, and flat to try and minimize wear and tear. This run ended up being much easier than expected, heart rate was kept at 80% max and the average splits were 7:28 (only 13 seconds slower than goal marathon pace).

Total: 65

I've really been happy with Pfitzingers plan, huge improvements over the past 6 weeks and have been able to stay healthy. Recovery times are getting better also.

Top of Utah half marathon this Saturday. Depending on how it goes, I may adjust the marathon goal down to 3:05.

2014 Goals: Train consistently

sub-17 minute 5k Sub-36 minute 10k

Sun- 14 mile long run (6:58)

Mon-8.5 easy (7:04)

Tues-2.5 easy 8x400 w/90 secs recovery 74,73,74,75,75,74,76,74

4 miles easy. Total 9

Wed- 4 miles easy am (7:10) 8 miles easy pm +strides (7:22)

Thurs- 9 miles easy (7:08)

Fri- 8 mile progression run (7:43, 7:26, 7:03, 6:44, 6:27, 6:13, 5:54, 5:31

Oh man!

Goal: Railroad Days 10K

A goal was 38:30, B goal was sub-39, C goal was PR (39:49), had placing goals too but the race was DEEP

Monday: 5.5 miles + strides at 8:08 pace. Had to cut this short because of the biggest blister ever on my heel. Had to pop and drain this later because I couldn't walk (ew).

Tuesday: Tune-up. 8.5 miles total with 6 x 1000s at 10K pace. Ran 3:49 / 3:52 / 3:50 / 3:51 / 3:52 / 3:49. Going for 3:53. So pace was good. I just felt stale and, more than anything, was struggling to breathe, which I attribute to the reaction I had to my allergy shot this morning.

Wednesday: 5.5 + strides again at 8:05.

Thursday: Off

Friday: 2.5 + strides at 7:53 pace. Best I'd felt in a while.

Saturday: Railroad Days 10K, 38:56, more below

Sunday: Off

Railroad Days 10K: Big PR for me! I was really happy, especially given the recent injury, which was impacting my stride significantly in the two weeks before the race. I was going to aim for 6:15 pace and take it from there. I was out a bit fast (6:07) but then settled in. After four miles, it really started to hurt, but my coach had said that about three miles in you feel like you can't sustain your pace for the 10K, but you actually can. So I kept that in mind. I faded a little for that mile, but got my sh*t together for the last mile.

I ran most of it with a teammate, trading the lead, but by the last mile I lost contact with him. So I did what my coach calls a "five minute countdown," some alternation of relaxing and surging basically, which gives you something to focus on mentally. My 10K PR was 39:49 from last year, so this 38:56 is a almost minute PR, and even though I've known I've been in shape to run at least that for a while, being in shape and actually executing it are two totally different things.

I'll try to actually comment this week. I've been very busy working on grad aps and fellowships before and after work when I'm not running, but now I'm on my break which means more time.

Race 1: HM Oct-2014 (1:15)

Race 2: HM Jan-2015 (1:11)

Race 3: HM Mar-2015 (1:09)

Training Goals: consistency, build mileage, daily core/strength training.

PREVIOUS WEEK: 40

THIS WEEK:

M - 6

T - 9

W - OFF

R - OFF (unplanned)

F - 9 w/ 15mins @HM (tempo). Avg ~550, rust buster, long road ahead.

S - 10

S - 9

Total - 43

NEXT WEEK:

M - 6

T - 9 w/ 6x800 @HM (fartlek)

W - 6

R - 6

F - 9 w/ 20mins @HM+30sec (upbeat)

S - 4 or OFF

S - 12

Total - 52/48

Oh as far as placement goes. I won my age group again, but was 8th overall. However, six of the girls in front of me were my teammates :). This was the PNTF Championship for the 10K, plus there were comps, so it was pretty deep. But that was nice and made it a lot of fun.

Here are the results:

http://www.onlineraceresults.com/race/view_race.php?race_id=42021&submit_action=Refresh+Leaders&num=15&split=TIME#racetop

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

Goals: A - stay healthy, B: 3:29:59, C - TBD

Next race: Road 10k & 3k (back to back) 9/6.

Week 7(?) of 18 - Ptzfinger 18/55 blended with Higdon Intermediate 1

M: off

Tuesday: 8.5 tempo (6 @ 6:44) on treadmill (no grade) - more below

Wed: 8.5 easy (~8:15)

Thursday: 6.25 easy (~8:15)

Friday: off

Saturday: 16.3 (~8:00)

Sunday: 5.25 easy (~8:15)

Total ~45 miles

Good week, the long run Saturday was good.

Tempo: Long/fast based on last week's thread. Felt good. I think the zero grade on the treadmill may make this more like the recommended 6:50 - 7:10 for longish tempos recommended by this thread.

The Stone Cutter-Another solid week for you. I have become a big fan of the cutdown run and running fast on tired legs (I call them progressions but same thing:)). I can't imagine doing intervals on the TM--I think I would get annoyed with having to constantly go up/down. I did a few tempos on the TM for Boston and found it good for pacing and forcing you to hold tempo pace.

pewow-Sorry to hear about the 5k getting cancelled. Hopefully the few days off has you feeling refreshed. What shoes did you get?

jwill-Awesome work on the 23 miler today! I'll be curious to see if you get any DOMS come tomorrow or Tuesday with all of the downhill pounding.

ksrunner21-Quality work across the board this week.

xenonscreams-Congrats on the HUGE PR!

GNR1-solid week of training.

Distance Fan-I usually do 0.5 or 1.0 incline but I've read so many different things I'm not sure what to believe in terms of level to run at. Either way great job on the solid tempo and your long run.

Hey everyone!

Goal race: Dublin Marathon (10/27)

Goal Time: Sub 3

Mon: 8m easy

Tue: 10x75 w/ 60 rec

Wed: rest

Thu: 6x1000 w/2min rec (3.40)

Fri: rest

Sat: 10m

Sun: 10k (40:15)

Total: 38

cutback week this week. Little dissapointed with the 10k result but my training schedule isn't suited to running fast tune-up races. I just have to trust that I am improving. The course was part trail part road with some steep climbs through the woods. My legs were fried after a big climb that lasted a KM at about halfway so I couldn't pick it up in the second half.

Hope everyone had a great week!

Goal: Columbus Marathon (A-2:33, B-2:35, C-PR under 2:37)

Weekly: 106.8

YTD: 3,145.1

Mon: 11E AM, 5 E 2 hours later (flew to Europe in the afternoon) - p90x2 Ab Ripper

Tues: 12.25 total AM Interval 10x800,2x400. 6/10 were at 2:45, 3 at 2:40, 1 at 2:49. 400s in 75. Rest for 800s was ~2:15. The interval workout was done after a redeye flight where I didnt really sleep. 6 E PM & standard core routine 2 sets

Weds: 12 E AM, 5 E PM on treadmill

Thurs: 12 E AM @ 7:41, 5k recovery PM on treadmill -10 minute plank routine

Fri: 10 total: 2,2,1 tempo (5:40,5:43(3:44)5:37,5:56(1:59),5:31 - 12 minute core at gym

Sat: 8 E on treadmill before flight

Sun: 17 miles total, 10 MP total in this structure: 2 E,4MP,1 E, 3MP, 1E, 2MP, 1E, 1MP, 2E The workout was done on dirt trail and I mainly stayed in between 6-6:10 for MP segments (target is 5:55). My legs were trashed in this workout and really struggled in the 4 mile segment.

It was a very long week since I had to travel to Europe for work. Basically I worked a ton and ran and the quality of my intervals and tempo was not where it should have been. My legs were absolutely garbage in today's workout and although I can blame the flight I'd probably point to the wine I drank since I got upgraded to business class as the biggest factor. My right knee has been sore for over a week so I am thinking I may reduce the mileage this week with 4 straight weeks over 105.

Goals:

sub 16 5k

4:35 mile

Mon- 4.5 at 8:00 (with teamates) + 2hrs of hiking/some running= 6+ miles

Tue- 4 at 7:11 + 45 min hilly hike/run= 5+ miles

Wed- 6 at 7:14 + 3hr (7.5 miles) mountain hike= 6 miles

Thur- 6 at 6:17= 6 miles

Fri- 6 at 6:54 w/10x 1 min on, 2 min off= 6 miles

Sat- Warrior dash 5k in 23:00- 3rd place + 3 miles at 7:05= 6 miles

Sun- 3 at 7:12= 3 miles

Total: 38+ miles in 7 days

The Colorado trip this week was a blast! I had such a great time doing fun activities with my friends while still getting in some good running at 80000 ft. Overall, the altitude did have some effect on my running (I was always running with a stomach ache/I felt like I was breathing through a straw), but I was able to get through it.

I got some good quality on Friday's workout. I ran the 1 minute on around a fast tempo pace. I was very relaxed the whole workout and was able to control my breathing.

On Saturday, my teammates and I ran the Warrior Dash 5k in Colorado, which was at 10000 ft elevation. I heard that the top three get to go to a championship race in California for free, so I decided to make top three my goal. I went out with the lead pack and stayed around 4th place throughout the race. I didn't push the pace; I just decided to go with whatever pace the other runners wanted. With a half mile to go I decided to seize 3rd place, beating 4th place comfortably. I have never run a Warrior Dash/obstacle run before, but it was an interesting experience. I struggled more on the obstacles, but did well in the actual running (5' 7'' 125 is not a good mud/obstacle runner build). It definitely wasn't nearly as hard as a road/XC 5k though. I'm considering to give the championship meet a go (as long as it doesn't interfere with XC), as I will be sharper and the race will be at sea level. If I do well, I could get some serious prize money.

I have only 3 more weeks until School officially starts, so I am continuing to build my mileage and get fitter/stronger before XC season starts. I can't wait to start racing again!

Oops- Thursday was 6 at 7:17

Greetings all. A return to the thread for me after an up and down 3 to 4 months. Some of you may remember me under my old name dcrunner0910. Age - 20. Residence - UK

A bit about whats happened:

I had been suffering from an on and off pain in my ankle from mid april till late june which constantly interrupted my training. Despite the occurrence i managed to break my PR in the 5K twice in that time (15:51 on the road in May & 15:49 on the track in June). After 2 and a half months of RICE, tons of Cross Training and very easy running, i am now back to full fitness and feeling incredibly positive, positive enough to rekindle my posts on this thread! Over the last 10 weeks my weekly mileage has increased very steadily (12,15,18,22,25.5,26,30,32.5,34.5) with moderate running (~5:50/mi) added after 5 weeks.

Goal Race: Leeds Abbey Dash 10K (11/16)

Goal Time: No Goal (yet)

10K Cycle: Week 1 of 14

M - 4 miles easy (29:54, 7:28/mi)

T - 9 miles (1:09:24, 7:42/mi):

2 miles w/u (8:16)

5:00 @ 5:31 per mile (3:00 recovery)

5 x 2:00 (2:00 recovery) @ 5:06/5:04/5:02/5:02/5:00 per mile (3:00 recovery)

5:00 @ 5:31 per mile

2.03 miles w/d (9:15!)

W - 2.57 miles bike (18.08mph) PUNCTURE

Th - 5 miles easy (37:32, 7:30/mi)

F - 5 miles easy (36:51, 7:22/mi)

Weights + Core

Sa - 11 miles (1:15:29, 6:51/mi)

2 miles w/u (8:26)

6 x 1 mile (200m recovery - 1:00-1:10) 5:25 avg: 5:31/5:28/5:28/5:26/5:19/5:19

2.4 miles w/d (8:33)

Su - 4 miles easy (No Watch)

Week Total: 38 miles

Little more than i had planned but feeling good. First bit of short, fast repetition work for some time but kept it controlled. Saturday's tempo intervals felt easy, surprisingly easy actually :D

Happy training all!

Stone Cutter - solid workout despite being restricted to the treadmill and great positivity in the early stages of your cycle!

pewow - massive shame about the race cancellation :(

jwil - top week, especially the 23 miler :)

ksrunner21 - super progression on fridays run! sub 36 should be achieved if you are finishing that run at 34:xx pace :)

xenonscreams - congrats on the race :)

gnr1 - good week :)

distance fan - nice tempo and long run :)

netwerk errer - sorry to hear the 10k didn't go to plan but definitely keep believing you are improving :)

cmm268 - still pounding out the miles as usual :) solid set of speed sessions too.

kbxc - sounds like an interesting 5k race. congrats on 3rd place :)

Comments!

Stone: Solid week. You must be getting to the end of your first mesocycle. Running intervals on a treadmill sounds awful to me. What forced you to do it?

jwil: Sweet moves on Saturday. Feeling good after 23 miles is a very encouraging sign. What time in the half would make you adjust your goal?

ksrunner: Very solid week. Based on Tuesday and Friday, I think you can already run both of your goals. Do you have any races coming up?

xenon: Huge congrats on the 10k PR! After all the injuries and disruptions you've dealt with, it must feel fantastic. Your persistence is a big inspiration.

Distance Fan: Sweet moves on Saturday! Why do you have a question mark in your week count?

Netwerk Err: Don't worry about the 10k, man. Doing that with no taper and on what sounds like an assault course puts 40:15 within the acceptable margin of error, I think.

cmm268: Fitting in 107 miles with flights to and from Europe is mind-boggling to me. (You live in the States right?) I'm astounded you were able to get that volume in, and it looks like the quality didn't suffer too badly either.

One of the things I dislike about travelling while training is that you have to find new routes, which can be stressful. How did you know where to go for your outdoor runs?

Finally, four straight weeks above 100 = recovery week time. Let your body consolidate its gains, man.

KBXC: Congrats on winning a free trip to California! Can't argue with that.

dcrunner: Welcome back! I was wondering where you'd gone. Glad to hear your hat is back in the ring. I shall watch your training with great interest.

Also, is 5:50/m really "moderate running?"

August 11 – August 17

Pfitzinger Week 11/18

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

Monday: 10k recovery (am), 10k recovery (pm)

Tuesday: 16k general aerobic + 10 strides (am), 10k recovery (pm)

I learned that barefoot strides on morning runs are probably off the the table for the rest of this year. The amount of dew made my feet feel frozen by the third or fourth rep on the morning run. Also I was eaten alive my mosquitos.

Wednesday: 24k medium-long. 11.5k at 4:16/km, then the rest at 3:55/km. Very humid by our standards.

Thursday: 10k recovery (am), 10k recovery (pm)

Went through the second run at 4:23/km, which is probably too fast for a recovery run. I am bad at holding back in these situations.

Friday: 10k recovery (am), 19k w/11@ HM pace LT workout (pm)

Got up at 5 to do the morning run and it was totally dark for most of it. This really brought home that autumn is just around the corner. I’ve also been seeing orange leaves on many trees lately, and in some cases fallen onto the trails. I love the fall, so I find this a bit exciting.

LT workout went pretty well, considering how humid it was. My goal tempo range for these segments is 3:24-3:29/km, and I managed 3:29/km.

My pacing was super screwy, though. A jerk in a pickup truck nearly hit me in the first mile of the LT segment. Adrenaline and anger made me run the first 2k in 3:13 and 3:19, respectively, so I just kind of hung on after that. Clocked a bunch of 3:33s in the second half, which I’m not thrilled with, but I averaged out OK so I guess I’ll take it.

Saturday: 16k general aerobic. The weather man told us it would rain today, but that turned out to be a cruel joke. Felt once again like I was running in a steam room.

Sunday: 39k long run. First 22.5k at 4:23/km, then the rest at 3:55/km. I think the forecast humidity for today is 85 percent, though it would have been well below that when I was running this morning.

Glad to get this one over with, to be honest. My route had tons of hills in the first half, and then tons of mosquitos and traffic in the second. Felt like I sweat out my entire body weight.

The star of the run was probably my stomach: I ate 30 gummy bears over the course of this without too much trouble. The last 10, consumed at 30k, gave me a bit of discomfort for about a kilometre or so, but that soon faded.

This was also the last challenging run I’ll do in my beat-up adizeros, as I finally found time to pick up the two new pairs waiting for me at the local running shop.

Total: 177.4km

This will be the biggest week of the cycle for me, and I’m pretty pleased with how it went. No one day really stood out, but I feel like I generally got done what needed doing. This has been the most sustained stretch of humid weather in this city that I can recall. There’s a good chance of rain for today, Monday, and Tuesday, and then it gets colder later in the week. I can’t wait.

Half marathon next Sunday. Targeting 1:15, as it is a flat course. I haven’t raced a half since my very first foray into distance running (a 1:31 at this same event in 2010), so I’m not really certain of what to expect. But that time is about what Pfitzinger recommends, and my attitude is “when all else fails, trust ol’ Pete.”

5:50/mi is around MP for me after putting my 5K PR into McMillan Calculator but yes i have found that pace pretty easy. Earlier in the year i was running long runs with the middle 7 or 8 around that pace which felt really good :) sounds ridiculous i know but thats how the body has worked!

I actually have my xc season so I'll be running like 8 5k's starting in Sept. thru Oct. So I should be able to hit sub-17 and just see how far under I can go. Then I'll probly run a 10k late Nov. or Dec. I'm going to run the River Run 10k in Wichita KS, next May so I'm hoping to go under 35 there.