Road Racing and Training Thread - Week Ending 11/23

Goal: sub-17 5k 11/23, 1:20 half marathon 11/30

mini-taper part I

M: 6 miles easy + strides

Tu: 6 miles with 20' of 1' fast / 1' easy

W: 6 miles easy + strides

Th: 6 miles with 6 x 25" fast uphill

F: 6 miles easy + fast strides

Sa: 3 miles easy + strides

Su: 7 miles with warmup + 5k race + cooldown

Ran 17:43. Far off my A goal of 17:00, but it was rainy and slippery, and I still ran a season best by a couple seconds. Not as fast as I could go, but fast enough not to doubt my fitness and believe I can run 1:20:xx or better next week. I've definitely lost some speed since I haven't done anything fast on a track since summer, so if I can still run a SB for 5K that's a good sign for the half-marathon. Feels like I haven't really absorbed the benefits of tapering quite yet.

reg fields - congrats on going sub-3! what are you doing next?

xenonscreams - congrats on the PR. Speaking of racing pro female runners, I'm pretty sure Phoebe Wright lined up right behind me. She took off extremely fast with the male leaders and faded to the point where I thought I was going to catch up.

cmm268 and Forcerunner - inspiring weeks and impressive interval workouts

RunnersFix - what's your goal time?

Hey a pr! Nice xenon . What's your 5k at now?

2014 goals: Get back in shape, PR in something

Mon- 6 miles easy (7:16) + core

Tues- 2.5 mile warm up. 2.5 mile tempo 14:45 (5:54) 0.5 mile cool down. Total 6

Wed- 6 miles easy (6:51)

Thurs- 2.5 warm up. 4x800 w/90 second jog in between. Splits: 2:45, 2:44, 2:45, 2:46. 1 mile cool down. Total: 6.5

Fri- 7.5 easy (7:17) + strides and core

Sat- 5 easy (7:15) + core

Sun- 8 "long run" (7:44)

Total: 45 miles

Felt pretty good during the tempo on Tuesday, stayed relaxed and in control the whole time.

Thursday went to an indoor track, unfortunately it was really crowded and got stuck behind people. And of course anybody who has been to an indoor track there is always at least one person walking in the running lane. Felt good for the first 3 800s the last one I got stuck behind a bunch of people and lost probably 4-5 seconds.

Today we had 40mph winds with 50+mph gusts... So that was no fun to do my "long" run in.

This next week is going to be kept right around the same as last week so that my body can recover. Then I'll increase the mileage again for 3 weeks, then level it out for a week until I get up to around 70mpw.

Stone Cutter- Sorry to hear about your race man. Like others have said you had a PR in you. But stomach problems can ruin any run pretty handily. Enjoy your rest though

Missed posting last week and didn't have a great week this week due to work (way too many hours), but was able to catch up and saw some pretty good stuff.

Stone Cutter - Sorry to hear about the race, wouldn't worry too much about it, the marathon is tricky like that, start looking forward to the next one (after some rest...)

Pikachu/Forerunner/RunnersFix - More solid weeks across the board from the three of you.

As for me:

Last week 60 miles, it was a planned down week, 2 short fartleks, nothing crazy.

This week - planning for 90-100 but had 2 days of 17+ hrs of work, so that didn't work out.

M: 12 mi

Tu: 5 AM / 12 PM

W: 3 mi

Th: 12 mi total - last 8 at 5:30 pace.

Fr: 5 AM / 8 PM

Sa: Unplanned off

Su: 15 easy, felt awful, long week.

Total: 72

Hopefully next week will be 90-100 and then on to the 100-110 range. Not too worried just annoyed that I couldn't plan my week better.

renewed marathoner wrote:

Hey a pr! Nice xenon . What's your 5k at now?

Thanks! I haven't run a 5K PR in about a while, it was 18:40 track (over a year ago) 18:51 road (February). My guess is that I am in about 18:15 shape on a good day, on an easy course, on the roads, but I am yet to prove it. The 8th spot is apparently still being figured out, but if I don't get it, I'm thinking of hopping into a road 5K in a few weeks to capitalize on my fitness since I don't feel ready for a break yet. We'll see.

Did you have a recent breakthrough or more gradual?

I had a lot of things that felt like breakthroughs mid-training, but then I'd get excited and either overtrain, get hurt, or end up iron-deficient (or all three, they might be related). This season I had that same breakthrough come back, but instead of getting excited and hammering it, I was reasonable about which workouts I did fast and which ones I stayed back with my old group for. So I've been back and forth between groups instead of forcing the faster group at every workout. That has helped a lot.

I also haven't had any stomach pain since my surgery in May, and I think that has also helped a lot with consistent training which leads to PRs :)

Good for you. Keep being smart

Goal Race: Memphis Marathon 12/6/14

Goal Time: Sub 2:53:44

Next Race: Local Turkey Trot 8K

M: PM: 4.5 miles @ 7:50/mi (cut short for a conference call)

T: AM: flight to San Jose. PM: 11.3 miles @ 6:37/mi

W: AM: 8.2 miles @ 8:52/mi

T: AM: 10.1 miles @ 6:55/mi

F: Planned Rest, Fly back to Raleigh

S: 20.0 miles @ 7:04/mi

S: 6.5 miles @ 8:24/mi

60.5 miles

Tuesday's workout included a 3-1-1 tempo set at both +/- 6:00/mi pace.

Saturday's long run was supposed to be negative split with the last 5 miles @ 6:30 pace. It was still a negative split, but I couldn't stay at MP for the last 3.

That was my last training week in this marathon cycle. I'll do a slight taper between now and 12/6.

Congrats to Reg Fields on his sub 3. Most happy for one of the good guys out there.

Two weeks here, sorry :P

Goal: Improve speed this season. Qualify for states in the 2 mile (10:30).

Next Race: First dual meet. Dec 16th?

Goal for Race: Idk, I'll figure that out once I start some track workouts. Maybe sub 10:50?

M - 1m WU. 1:15 playing soccer with my XC team. Lots of fun, not a bad workout either. 1m CD.

T - 4.6 trails with a friend. He was late, so we ended up being caught in the woods when it was completely dark out. Combined, we fell about two dozen times. Also, we saw some tall white thing galloping through the woods about 50m off the trail. I have four theories: someone with a weird running form who does not like to run on trails, a horse (I have seen some around here, although always during the day and with its owner), a coyote, or a unicorn straight out of the forbidden forest from Harry Potter. It was spooky.

W - 1m WU. Strides. 2m on the track in 12:46 easy. 5 min rest. 3.8 on the roads in 24:20 (6:24 pace). Not too hard.

T - .5m WU. Strides. Soda mile with my XC team. We didn't know what we were getting ourselves into. I thought the hardest part would be running with soda in my stomach, but actually getting it down was way harder. It turns out I suck at chugging soda, but I managed to keep it down. I managed a pedestrian 12:00 for 2nd place. First place was 10:50 but he puked BIG time. I only penalized 10s for puking.

F - Had to leave early for a camping trip, so I decided to do something that I've been wanting to try. 1m WU. .5m worth of strides. I wanted to see how fast I could run a 200. I'm the fastest on my XC team over 2 miles and up, but can't sprint to save my life. I've always told them and my coach that I was the slowest on the team, but they didn't believe me... Well I proved them wrong, kind of conflicted feelings here... "Yea! In your face! I told you I suck! Woo" I ran a blazing fast 31.0x all out. I knew I was slow, but wow haha. I'm pretty determined to change this... I then ran a 15.5x 100 5-10min afterwards also all out.

S - Off

S - Off

M - 1.25m WU. My coach told me it was 50-55 degrees F outside, so I decided to go outside in shorts and short-sleeves. Well, it was more like 35. I get 2.5miles into my run going around 6:25 pace, then it started to POUR. I turned around and proceeded to sprint back before I died. My last 2mile was in 11:50, with a 5:50 in there. I got so cold that I couldn't feel any other pain, so I took advantage. .25m CD. (6:15 avg, new 5 mile pr?)

T - 1m WU. Strides. 10 miles easy.

W - Not much. 2.25 total.

T - 1m WU. Strides. 4.4m easy.

F - 2m easy.

S - 2m easy.

S - Race day. 1.5m WU. Strides. Looking at previous years' results I figured it would be best to go out around 5th place, since I don't really know what HM pace feels like in a race environment. I pretty much screwed myself right from the beginning... Went through the mile in 5:55 and nearly soiled myself. I knew I was going to pay for it later, but decided to hold onto 6:30ish pace for as long as I could.

Splits: 5:55, 6:21, 6:33. 6:32, 6:28, 6:38, 13:24 (2 miles), 6:51, 6:56, 7:19, 7:26, 8:02 (1.1m)

I'm kinda frustrated with myself for being so stupid and not respecting the distance. I had nothing left those last three miles, my quads just felt like lead. I went through 10 miles in 65:41, so that's not bad I suppose. I was barely breathing hard, my legs just wouldn't respond. The course was slower than I remembered, it was half trail and leaf covered. Final time was 1:28:28 which is technically an 8 minute PR over last year. I almost forgot how much a half hurts the last 5k... I kinda want to see what I can do over 10k or 10m... Maybe after winter track.

Total: ~ 45 for the second week. Now it's time to rest up. This next week will be low mileage to freshen up for winter. I think I'll do some lifting and maybe get in a speed workout or two if I'm feeling up to it.

First off, nice seeing you again before the race Stonecutter and I'm sorry things didn't work out as planned, I was really pulling for you.

As a few have mentioned I did hit my goal of breaking 3 in Philly today running a 2:57 with 1:29/1:28 splits.

The first 8 or do miles I stayed with the 3hr pace group but it was very crowded and I was definitely wasting some energy navigating around with them. I knew mile 9 had the biggest hill of the race so I decided to leave the group slightly before then because I tend to be strong on hills.

I Felt stronger once leaving them and until cramping issues in the final 10K there weren't many issues. The difference this time is I was able to navigate and fight off these mild cramps. I really tightened up halfway through mile 25 as my groin was about to go into full effect cramp mode but I stayed determined,

I knew I needed a 10 minute last mile but with my potential to lock any step I was still nervous about breaking 3 but a weird thing happened in mile 26. I locked I to a rythm and ran a 6:40. At the 26 mile marker I kbew I had it and slightly increased the pace and cruised in.

After 3 failed attempts at sub 3 this was sweet.

Hardloper- next for me is trying to breK 1:20 in a half, I'm probably done with running marathons for times, I'll just enjoy Boaton and won't run for time. My current PR is 1:20:28 last year in ocean city. I also want to break my 37:31 10K, I'm too heavy to keep running fulls, that's the reality. I'm built to run a mile so it's time to embrace shorter races.

Let's break 1:20 in Eugene together if you don't do it before then.

Congrats to everyone, it's bedtime.

Hey all,

Not a bad week, number 17 above 80 in a row.

Sunday November 16th, 12.61 1:04:59. Very good run. Averaged 5:09 pace for the whole run.

Monday November 17th, 14.0 1:26:08, nothing crazy just wanted to get a good long run in. 6:09 avg.

Tuesday November 18th, 13.0 1:26:12. Not bad, tired from Sunday, finally caught up with me on this run.

Wednesday November 19th, 4.39 23:18, short run as I was not going to run at all.

Thursday November 20th, 14.0 1:31:00. Nothing great, it was cold and I never really warmed up much, so just got the miles in.

Friday November 21st, 9.0, no time, but I think I was around 55 or 56 minutes.

Saturday November 22nd, 3.1 warm up, 3.1 race (16:12 for 1st, very strong winds around 30 mph, so time was out of the window), 3.6 cool down and another 3.45 in 20 minutes later in the day. I was wanting to run faster, but the wind was too much, and I was alone after about 200 meters. At the mile, the lead bike told me to go ahead as I knew the whole course. That was the last I was with anybody at all. I think I won by 3+ minutes, so realistically this ended up being just a hard effort, rather then a race. #19 on the year out of 24 for wins, and I have one more to hit my goal of 20 wins on the year.

80.25 for the week.

Have a good one all.

Goal: Get Healthy

Goal: Sign up for a race

M: 5 mi Easy 7:28/mi aHR 134 + strengthening

T: Off - weather

W: 5 mi Easy 7:48/mi aHR 135 + strengthening

T: 7 mi Easy 7:41/mi aHR 134

F:5 mi Easy 7:57/mi aHR 135 + strengthening

S: 7 mi Easy 7:32/mi aHR 133

S: 12 mi Easy 7:38/mi aHR 132

Weekly Total: 41 miles

YTD: 1771 miles

Monday's run I felt really good. After a couple slower miles I put down a some decent miles 8:04, 7:48, 7:10, 7:12, 7:05. It all felt very effortless...signs of progress I guess.

Tuesday i didn't run because it the windchill was 5. Could have been worse, I only ended up with 3 inches of snow. 30 minutes south, they got 7 feet.

Sunday's run I got a little nervous. About 2 miles in a felt a sharp pain in my left arch (same foot I've been having problems with). Considered turning around but decided I would only if it happened again. It didn't, and it turned out to be a nice run.

Stonecutter: I love your outlook. We all think you are capable sub 2:50 it just didn't work out that way on sunday. You will get it next time, and maybe punish some 5ks-hm soon.

Pewow: Yeah, sleep is something good – noticed that this week, too ;-)

Forcerunner: Good job with the cold weather!

Hereford: I come from Europe, so I wanna race over here (although I might run Boston/Chicago/NY some time in the future!). I will likely pick a bigger flat one that will be in April to chase a time...

Oedipus Rexing: I like how you basically have an off day on Sunday. Recovery is often underestimated.

Cmm268: Thanks – your week looks fine, as well. You already seem to be pretty consistent again in the 90s/100s. Good!

RunnersFix: Great week as usual for you. I like the 2 x 4 miles workout. I am looking forward how you will progress those sessions. Definitely looks good (and that last mile! Man...)

Renewed marathoner: More strength and consistency will pay off, I am sure.

Distance fan: Congrats on that 12 second PR. In a MILE!! Good work!

Matthias: If you go on like the last couple of weeks am sure you'll get that „coughing“ solved ;-) WAY under 32:00... cough :-)

Garbage Disposal: 18 with 10 MP already? I think great things can happen in Houston.

Xenonscreams: Wow. 23:18 for 6k XC sounds pretty good. Congrats for that XC PR!

Reed: Two workouts, two longish runs. Not much to say: Pretty solid, way to go.

Hardloper: With a 17:43 the 1:20 will happen... Especially because you wanted to run even faster. Just rest up and go 4 it!

Jsrun: Consistent work!

Back into it: Weeks like that happen here and there. Like you said: Just resume training the next week – perhaps a rest day here and there even is good for you.

Printer: If your goal is to run something like 6:35-ish, a 20 in 7:04 two weeks out is pretty solid. Don't dwell on the MP section being rough. The run was great and you'll fly on race day.

NOP200: When you wanna run 6:30-pace a 5:55 first mile might have cost you a great race – next time ease into it. You are in good shape!

Reg Fields: Congrats: Great marathon PR – finally sub 3 and with a negative split. YEEHA! :-)

swift23r: Aaaahmmmm... You continue to amaze me. You run basically a half marathon (without even a warm-up?) at 1:07-pace on Sunday (12.61 in 1:04:59) and win a 5k with a slower average than that. That's really train hard, win easy :D :D :D

sps: Nice, consistent week...

Still haven’t gotten up the energy to write a Race Report yet, but figured I would add some comments:

Pikachu - Glad to see you focusing on the quality of your sessions and not worrying too much about volume. Keep listening to your body and your coach.

Hereford - Another poster being smart and listening to his body. You had a REALLY big week that week before your last HM tuneup - it’s no wonder you have been feeling flat since then. The extra sleep will go a long way, too. Just a couple weeks left, man! Also looks like you are locking in that goal pace.

pewow - You are catching up on sleep, I am catching up on eating, haha.

Forcerunner - Ever so consistent as usual. Great looking week!

Oedipus Rexing - welcome to the thread!

cmm268 - Good luck on your Thanksgiving Race! As far as that lingering 5K time, like I said before, it will come when you focus a good block on speed training with a bit reduced mileage. It will come. :)

RunnersFix - Like Forcerunner, you are ever so consistent. LOVE that long progression run.

renewed marathoner - That would be awesome to relocate to St. Croix!

Distance Fan - Great road mile! 12 second mile PR is huge!

Matthias - Way to enjoy your big 10K PR with some deserved rest. I like your early 2015 goal and I think it is surely possible.

TheGarbageDisposal - You are in a great spot halfway through your cycle. 2014 has been a great year for you, but I think there is more to come in 2015. :)

Bonham - Thanks for encouragement. As I was trudging along around Mile 23, there was an “unofficial” aid station giving out Gummi Bears, and it put a big smile on my face as I was laughing thinking about your ordeal shoving those things in during your training runs. :)

xenonscreams - Fabulous race! I am glad to hear that you both “fought hard” and “had fun” at the end - sounds to me like you found that fight you were looking for a couple weeks ago. :)

reed - Very solid overall week coming off your 10K.

Hardloper - FWIW, I ran a 17:25 5K in godawful humid conditions 13 days prior to running 1:19:57. So I think you are definitely in that ballpark. Good luck with your 5K this week - I am sure it will give you even better feedback.

JSrun - I don’t have any goals set yet for 2015, but I love your goal of “PR in something.” Sounds good to me.

back into it - Solid hard running on Thursday. I wouldn’t sweat the volume, it will come as you have more time - 17 hour work days are tough!

printer - Most impressive Thursday to Saturday turnaround with travel in between. My legs would have had a hard time holding MP the last miles, too!

Nop200 - Hey, maybe what you weren’t shooting for, but an 8 minute PR is a nice chunk of time to take off your previous best! Good luck with your winter track goals.

Reg Fields - Congrats again! Like printer said, I am glad to see one of the good guys out there hit a monumental personal goal.

swift23er - I am not sure what is more impressive, that you have already won 19 races this year, or that there are at least 5 dudes out there who beat you! :)

sps - You continue to build nicely, just watch that foot! :)

Guys I got the eighth spot. After other girls said no, but still. My season continues! I will see some of you in Bethlehem for club nats :)

Xenon - great job!

Cutter - hope you're recovering well.

Happy Thanksgiving to everyone (at least the U.S.A. people here that celebrate it). It's 78 and sunny here in San Diego. A beautiful day to sit inside on the couch watching football and napping ;)

Hereford wrote:

Xenon - great job!

Cutter - hope you're recovering well.

Happy Thanksgiving to everyone (at least the U.S.A. people here that celebrate it). It's 78 and sunny here in San Diego. A beautiful day to sit inside on the couch watching football and napping ;)

Happy Thanksgiving all!

So happy for you, xenonscreams! A couple of my training partners are running in Bethlehem as well. Should be fun.

Hereford - I am feeling surprisingly good all things considered. Maybe because I shut it down with 6mi to go and just jogged it in so as not to make that hammy angrier, haha. Did a 30 minute very light run yesterday (3mi) and a 40 minute very light run this morning (4.25mi), both on the treadmill so I could control the effort. Not quite 78F here in Jersey, but as far as Thanksgivings go it's a pretty nice day. A week from Sunday for you, my friend - a little carbo- (and protein-) loading for you today surely won't hurt! :)