Road Racing and Training Thread - Week Ending 8/31

Goals:

sub 16 5k

4:35 mile

Mon- 6 at 7:09

Tue-7 w/5 miles uptempo at 5:56 PM: 3 at 7:04 + 6x :15 strides in XC spikes

Wed- 6 at 7:05

Thur- 1 wu, 4x 400 w/400 jog (2:15 rest) in 66,66,64,64, 1.25 cd

Fri- 6 at 6:55

Sat- 9 at 6:55

Sun- 7 at 7:03 + 4x :15 strides

Total: 51 miles

This was a great final week of base training before I fly up to boarding school on Wednesday. I felt good throughout the week and I feel like I'm prepared for the season.

The tempo run on Tuesday went very well. I felt controlled and focused on my breathing.

My coach thought that it would be a good idea to do a few fast 400s (not hard) since I was having a harder time unlocking some of my extra gears. He said to do them around 67-68, but I was surprised after I saw that my first 400 was completed in 66. I ran by effort, running a pace that I felt was comfortably fast (slower than 800 pace, but a little quicker than 1600 pace). I ran with good form and was able to breathe well. This whole workout just felt like a big surprise. I guess that I have better mile speed than I thought.

I decided to do l shorter long run this week so that I will be a little more fresh for preseason. During the season I will try to get in a 9-12 mile run each week to keep my aerobic base.

I hope everyone else had a good week!

Hello from the UK :)

stone cutter - that is a fairly late track session but at least you got the workload done. all the best for your race tomorrow. sometimes its great to just go to a race with no expectations, just soak up and enjoy the atmosphere around you!

kbxc - you sure were flying on those 400s. great positive signs as you progress to the next stage of training, looking great so far!

My week went like this:

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

Goal: No goal (yet)

Week 3 of 14

M - 5 miles easy (37:23, 7:28/mi)

T - 4 miles easy (29:50, 7:27/mi)

W - 9 miles (1:08:31, 7:36/mi)

2 miles w/u (8:38)

3 x 1 mile (1:30 recovery) 5:13/5:06/5:09

3.3 miles w/d (9:01)

Th - 5 miles easy (36:44, 7:20/mi)

F - rest day

Sa - 12 miles (1:24:16, 7:01/mi)

2 miles w/u (8:37)

drills, 2x strides + stretches

5 x 2000m (descending rest) 6:55/6:52/6:47/6:44/6:39 (rests were 2:04/2:04/1:27/1:01)

drills, 2x Strides + stretches

2.91 miles w/d (8:52)

Su - 4 miles easy (30:07, 7:31/mi)

Weights + Core

Week Total: 40 miles

Weight: 135lb (same as last week)

Another decent week here. Its been nice to look back at my logs and see consistency over the last few weeks

A few mixed emotions during/after Wednesday's session. I was feeling a bit sluggish in the morning when i started my warm-up and it continued as i progressed into the session. The splits i ran were a bit tougher than i had hoped for and then a side-stitch forced me to pull out of the last mile rep.

Saturday's session was a happier sight. Felt awesome at all times with the consistent splits and even with the cut-down in recovery time, i was cruising along. I definitely feel like i perform better with tempos and they are the key for me as i head towards 10K specific work in a few weeks. As you can probably tell over the last 3 weeks, i have trained like a 5K runner...

5K race on Saturday! first 5K since June. Time to see where the injury layoff and steady build-up has left me.

Happy training all! :)

Goal - 8k XC (Week 14/25)

Next Race - 10k Sept. 20

M: 6

T: 6. 2 mi warmup. 1000 (3:34), 800 ( 2:55), 600 (2:06), 400 (81) w/ 200 jog recover in ~1 minute. 2 mi cool down

W: Off

Th: 4

F: 5

S: 7

Total - 28

Maybe last week was a little too good. Had a sore hamstring most of this week (not the one injured during the spring) so I tried to baby it.

The goal for the tuesday workout was just to get in some faster running to get ready for workouts but still stay very comfortable.

Goal: Sub-18 5K by Nov. 1

Next race: 5K road race 9/13

M - Off

Tu - 5 mi (7:45)

We - 5X1000m. Avg. 3:38 per 1000 with 2:30 rest.

Th - off

Fr - 5 mi tempo (7:59, 6:48, 6:47, 6:44, 7:59)

Sa - 6 mi (7:59)

Su - 10 mi (8:08)

Total: 31 miles.

All of my runs felt solid except the last few miles of Sunday's long run. Humidity has been worse this week than it has all summer. That, combined with a slight hangover wiped me out at the end of the run.

Goal Race: Marathon in April

Goal Time: sub-2:35

Next race: still don't know

Pre Marathon Training

M – 16.6km 1h15'

T – 10km 48'55"

W – rest, too busy

Th – 16.1km 1h14'

Fartlek : 20x (1'+1') average "fast" 4:00/km - average slow 4:40/km

F – 5km

too tired!

Sa – 12.4km easy

Su – 20km 1h32'

Weekly Total: 80k

YTD Total: 80k

of course I've already run something but I didn't logged

It has been a pretty good week for me. I'm happy with the fartlek which was very easy. I was very tired only on Friday and I couldn't train on Wednesday. The "long run on Sunday (yeah, I know just 20k...) was a little bit slower than what I expected especially because I ran from 5k to 15k in roads full of grass and mud.

Presentation

I already talked about myself here:

http://www.letsrun.com/forum/flat_read.php?thread=5987985

I made a bet with one of my friends saying I would be able to run a sub 2:35 marathon in April 2015. Now, I should add that I’ve run very little during in the period December-July (probably less than 20k per week) and I gained about 7kgs from a situation in which I was already some kgs overweight (about 5kg). So in total I’m about 12kg more than my racing weight but I plan to lose at least 8-9kg.

I’ve never run a full marathon, while I’ve run a HM some years ago just for fun and easy sub 1:20. My PB are 16:05 and 33:15 for 5k and 10k but last autumn I ran a lot for my standards managing to have some 120+ Km weeks and I’m pretty confident I was in 32:xx shape.

Goal Race: Indianapolis Monumental Marathon (11/1)

Goals: A - Finish Healthy, B - 3:30:00, C - ?

Next Race: Road 10k followed by Road 3k 45 minutes later (9/6)

Week: 9 of 18

M: Off

Tuesday: 8.35 Tempo (Treadmill) - 2 x 10 min @ 6:35, with 5 min 7:24 between, then 18 min @ 7:24 to follow up

Wednesday: 8.2 easy (~8:15)

Thursday: 8.2 easy (~8:10)

Friday: Off

Saturday: 18.1 Long (~8:30)

Sunday: 4.75 easy (~8:15)

Total: ~47.7

Longest week and longest run ever and I'd say it was pretty good overall. I ran the long run with somebody which was unusual and we kept it pretty easy. The last couple of miles were starting to get to me (heat and humidity). We averaged ~8:02 for the last 4 miles. The run started at 70 degrees and about a 67 dew-point, and it was 85 when we finished.

The Tempo was going to be 3 x 10 min at 6:35 w/5 minutes at 7:24 "rest" but my right hamstring tightened up about 3/4 of the way through the second rep, but I finished it. It felt ok @ 7:24 pace, but when I got back to 6:35 pace it was pretty uncomfortable so I slowed back down to 7:24 pace and just finished off my hour on the treadmill.

Goals probably upper 2:30's Chicago..

8 weeks averaging 90/week, finally adding more quality as the heat/humidity drops..

m: am: 7 miles 7:20 pace, eve: 4 miles steady with XC team

t: 11 miles easy 7:45 pace

w: eve: 7 miles with 4 mile tempo 5:40 pace

t: am: 7 miles easy 8:00 pace. eve: 5 miles easy 8:00 pace

f: 20.1 miles 6:40 pace. eve: 5 miles easy

s: 5 miles easy rest day 8:00 pace

s: 13.2 mils 6:50 pace road/trail high humidity

6 weeks to Chicago now..

Goal: Columbus Marathon

Weekly: 116.2

YTD: 3,374

Mon: 10 E AM. 5 E PM - standard core routine 2 sets

Tues: Intervals: 2x(1600,800), 1600: 10 total-- 5:20(5:14) 2:25(4:52) 5:17(5:26) 5:19. 5 E PM @ 7:46

Weds: 12 E, 5 recovery pm - p90x Ab Ripper

Thurs: 7.25 E AM, 8 E PM - 10 minute plank routine

Fri: 12 AM Cruise Intervals, 2,2,1 format (5:44,5:44) 3:45 (5:36,5:42) 3:53 (5:29). 5 E PM @ 7:50

Sat: 12 E AM, 5 E PM -- 10 minutes of abs

Sun: Very hot and humid run. 17 total 2 E, 4 MP, 1 E,3MP, 1E, 2MP, 1E, 1MP, 2E (5:57,5:56,5:58,5:56), (6:07,6:04,6:03), (6:03,6:07), (5:57). 2 recovery @ 8:38 PM to go over 500 miles for the month:)

Overall my knee is still in some discomfort but can run through it so will keep plugging away. An OK week, I am a little disappointed in my times but hopefully it's due to the volume of miles and it pays off.

Sorry I didn't get a chance to comment towards the end of last week -- looks like np1112 is absolutely killing it and solid weeks by others so far. And to your question np from last week, I plan on doing Philly RnR half as a tune up.

I will definitely comment tomorrow on everyone's week with the holiday.

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

Age: 44, h/w: 6'0"/150

80.5 miles this week after my off week (20 mi) last week. All easy running except for:

Wed - 12.5 mi incl 10 400s @ 5k pace (~5:30), followed by 4 mi tempo at 6-6:30, plus easy w/u and c/d

Sat - 20 mi, slow but super hilly and hot trail run in midday blazing sun. I was toast by the end of that run.

Did 4 days of strength/core work, one session of strides and drills

Cutter - that's a killer late night session. I've done those 'by the light of the moon' runs before. Definitely some mental toughness to be gained there.

Cwood - strong 20 miler. Looks like your in good form. Best of luck in Chicago. I hope the weather cooperates.

Matthias - good steady build up. Keep up that consistency - it's the #1 key to success at this distance running thing.

Happy Labor Day tomorrow for those in the US.

Inspirational quote for last week:

"Discipline is just choosing between what you want now and what you want most." - Anonymous

Goals for 2014 (no priority):

A: Build mileage to 50-60mpw

B: Sub 5:00 mile

C: Force myself to take 1-2 weeks off in December (I never take time off, but from reading up on elite runners and how they take scheduled breaks, I should as well.)

Mon: Rest

Tue: 8 easy. 1.5 tempo.

Wed: 5 easy

Thu: 2 w-up, 4 tempo (Avg. 6:25 pace), 2 c-d

Fri: 5 recovery

Sat: 6 easy

Sun: 10 easy

Total: 42 miles

Tried to do a tempo on Tuesday, but I started too fast, wasn't feeling great, it was hot out, and bailed 1.5 miles in. It was depressing, but every now and then you are going to flub a work-out. Focusing on the big picture helps. No one work-out really makes a big difference.

Then on Thursday, I decided to do a tempo run after having 2 drinks at dinner. Not a great decision, but got my tempo in. It felt wonderful.

Looking forward to stepping up the mileage next month. I've been focusing on not trying to exhaust myself with every work-out, and I think that's what's really helped me feel so great these days.

Hey everyone!

Goal Race: Dublin Marathon (10/27)

Goal Time: Sub 3

Mon: 8m easy (7.47)

Tue: 10x75s w/60 rec

Wed: Rest

Thu: 10x75s w/60 rec

Fri: Rest

Sat: 10m easy (8.02)

Sun: Open XC 8k (31:47)

Tot: 35m

Big Cutback week with a Cross Country race to finish. TBH, I felt like I barely ran this week. 35 miles would have been a lot for me before the summer and it feels so easy right now.

The XC went way better than I expected, it was my first time ever doing it and I ran the fastest 8k time I have this year. I managed to get the last scoring position for our team but we lost out by 8 points and finished second in the team category. XC is a whole different kind of pain, I was under pressure after only 2k and it only got harder after that.

Hope everyone had a great week!

Matthias - Thanks for the well wishes. With a forecast of 72F and 97% humidity at gun time tomorrow morning, I think the goal will just be to run hard and definitely not worry about time as much as effort/place. Marvelous running on that Saturday session - I think you will make massive gains stretching out your 5K type training to more 10K specific sessions over the next few weeks.

cmm268 - I will also be doing the Philly Half again in September this year. Maybe this will be the race we get to say hello. Just keep managing that knee.

Hereford - I like the extra statistics you included about yourself this week. I think I am going to start adding them to my profile as well. Is that 150lbs before or after you lost the weight you gained out in Texas? :)

For the record, I am:

Age: 36, h/w: 5'11"/167 lbs

Netwerk Errer - Fantastic XC running! Sounds like you are getting stronger and stronger, settling into the higher mileage when weeks like these are easy. I am liking your chances for the sub-3 more and more.

Hello everyone!

M 0

T 0

W 0

T 0 (20 Days off!)

F 4 (8:00)

S 4 (7:5x)

S 4 (7:50)

T 16

I'm back! As some of you probably remember I decided to take a pretty long break, first because I felt mentally exausted and than because of a light achilles tendinitis. In retrospect I feel that the achilles issue was caused by low drop shoes, I feel I just can't use 4mm offset. Now I'm back in Mizuno Ronins and my feet feels amazing.

Other than that, I'll slowly build mileage to 50/60 and take it from that (and lose those +10lb that "magically" appeared after 3 weeks in italy ;))

Hope everyone had a great week!

Comments:

Stone Cutter: Good luck with the 5K. Great to hear you keeping things in perspective, it's all to easy to forget sometimes why we choose to run.

KBXC: Are you running for a school competitively?

Matthias: good luck with the 5K. I hate that distance :)

Coming back: You have a lot of tough work ahead of you. 2:35 is a ridiculous goal for a first marathon but you appear to know what you are doing. I Hope you stay injury free. Losing weight, building mileage, and building speed is a lot to ask of your body in less than 8 months.

Distance Fan: solid tempo workout Tuesday. How many MPW have you been running in your first 9 weeks?

cwood: that's some serious consistency the last 8 weeks, 6 weeks is going to be here quick.

cmm: Tremendous mileage once again. You have this shit figured out.

Hereford: do you typically drop that much mileage on an off week?

Slartzio: great to hear you are back, best of luck staying healthy.

My week:

Goal: St George 3:05 Oct 4

Pfitzinger week 14/18

Monday: 9 miles with 6X1000 at 5K pace. Legs still tired from half Marathon 2 days prior

Tuesday: 14 MLR: windy and slow, legs still tired

Wednesday: 4 miles recovery

Thursday: 12 MLR, much faster than Tuesday, felt good

Friday: 5 recovery

Saturday: 18 with 14 at marathon pace. This proved to be too much after last week's half marathon and mileage piled on top. Could only muster 12 at the right pace and jogging the rest. Also developed a huge blister on half of my left foot after finding a hole in my sock. Took the sock off and ran halfway with one sock.

Sunday: rest

Total: 62

Got some good mileage in, but not happy with this week. Hoping to get back to business next week and hit target times.

Jwil - I normally don't cut that many miles. I was on vacation last week and just managed a few short runs. Typically I'd go from 80-100mpw down to 50-80mpw during a cutback week.

The Stone Cutter- would be great to at least say hello and put a name to the face if nothing else in Philly! Simply running and being able to race is a great thing isnt it? Helps to keep everything in perspective. 34 laps on a track does sound quite brutal, although I find running in the darkness rewarding when you are done.

KBXC-Awesome completion to the base period, looking forward to seeing you progress in your season!

Matthias-Awesome week and good luck next weekend on the 5k. That 5x2k workout looks very interesting (and tough), I may have to try that at one point!

pewow-Hopefully your hamstring is on the mend after some TLC this past week.

Southporter-The humidity today was definitely brutal. The 5k and tempo workouts were solid this week.

coming back-Definitely looking forward to seeing you post in this thread through next August. 2:35 is quite a debut goal for the marathon!

Distance Fan-Nice week and congrats on the longest run. I suspect you'll check a few more of those "longest run ever" boxes over the coming weeks:)

cwood-Solid tempo Friday and great long run Friday. Looking good for your homestretch.

Hereford-Great job on the 20 miler--mileage is all that matters on the long runs at this point with your marathon being so far away. I'm surprised you have a 20 in there this far out.

Piano_Man87-Great perspective on one workout not meaning much but being a body of work. Good to see you knock it home Thursday and like the quote this week!

Netwerk Errer-Congrats on the PB for the 8k!

Slartzio-welcome back and glad to see the Achilles issue may be resolved!

Jwil-thanks man, you had a good week as well and I cant believe you attempted a 6x1k effort 2 days after your half marathon--no wonder why youre legs felt whipped all week! Smart to take a rest day today.

cmm268: You must be local to me then…

Today was brutal.. even by 8:30 am it was oppressive.. great mileage for the yea. I'm at around 380-400/month probably around 4500 for the year. But have struggled holding over 100 per week which needs correcting. I think I need to build in rest weeks and periodise my training better..

I'm opting for Newport Liberty Half as a tune up the same weekend.. anything sub 1:16 I'll take tbh… my pb is 1:13 from last year so 1:15 ish should be OK off no taper without too much damage.

I just ran upper 2:40's to BQ two weeks ago which felt comfortable as I didn't want to hurt Chicago so hoping I'm starting to peak at the right time.. final 4 weeks of serious training so need to up the quality now..

Long time reader, first time poster.

M - am: 9 miles easy

pm: 6 miles easy

T- am: 9.3 miles easy

pm: core + lifting

W - am: 10 miles going 1 mile easy/ 1 mile at half marathon effort. (7:01, 5:36, 6:47, 5:26, 6:50, 5:33, 6:51, 5:31, 6:50, 5:22)

pm: 6 miles easy

Tr - 10 miles easy

F - am: 4.5 miles easy

pm: 10 miles total. [2 miles easy, 5 miles progressive tempo ( 5:51, 5:47, 5:44, 5:32, 5:17) 3 miles easy]

Sa - Off

Sun - 18.42 total. First 1hr 40min easy, last 20 minutes @ 5:48 average.

Total: 83.22 miles

Feeling good about this whole marathon training thing. Debut race is the Austin Marathon in Feb 2015. Shooting for 2:32-2:34, a long ways to go though.

Cheers!