Road Racing and Training Thread - Week Ending 12/7

had a busy week! so comments come now (better than never i suppose) :)

distance fan - 5am starts in the winter are tough. way to get yourself motivated and out early! i remember when i often ran to work prior a 6am start. regretted it 95% of the time haha

printer - nice job! thanks for sharing your race report :)

piano_man - welcome back! nice tempo tuesday and speed session thursday :) i know the feeling about getting out after long days. I work 12 hour shifts! i often run straight home

xenon - good week ahead of the nationals. looking good ahead of the race :) look forward to reading how you do!

kbxc - weights are something i've added to my routine too :) very quick last mile on that 9 miler!

jsrun - nice quality this week. whats your mile goal? :)

garbage disposal - 120 miles... a 68 minute half with a 10K PR in the middle of it... i'd say you've made a great job this week!

kendo - by any chance are you from the UK? The Bristol 10K is a good race. A quick field and a flat course. 6 months is plenty of time to get fit! :)

afrunnerNL - welcome :) sub 35 is a great time for a 16 year old! best of luck to you :)

working harder - congrats on the half PR :)!

hereford - awesome race! great job on your fastest time for 10 years! glad that the thread gives you the inspiration to go and chase your goals. i think others can echo those words :)

qrkid - welcome back! :) your general pace on your runs is good as its base. Once the speedwork comes into play, you could drop it down a touch yes :)

switf23r - you run very quick!

I'm not sure yet and I hate to put a number on it but my goal will probably be around 4:40. Depending on how my speed develops, as that is where I'm weakest. This will be more of just seeing where I'm at in the mile, as I'll have much more important races once track season starts.

Yeah cmm268, I have been posting here before. I struggled a bit in the last months and like the motivation and a little feedback :-) That being said, I have already reached my goal, when I started posting here again... I wanted to be in ok shape in December and I guess I made it :-)

Pewow - Nice quicker run in the middle of the week!

Pikachu - Very nice week. Solid 500s and tempo. Was there a purpose to doing the hill sprints the day before the tempo? I usually do it that way too.

Cmm268 - Nice job on the 5k! Thanks. It feels different to race off of pretty high volume. Like you're able to grind away, just not close very hard.

RunnersFix - Great week yet again. If you can piece together a few more weeks you're going to roll come Houston.

BackIntoIt - Great job on the tempo!

Hereford - Good job breaking 3. Unfortunate to hear about the stomach issue, but good job nonetheless.

Matthias - Nice progression and XC race.

DistanceFan - Having an average week is better than having something negative! The consistency is what matters. Nice job.

Printer - Very nice race. Smart to cut it back on the pace earlier on to make sure you could finish well.

PianoMan - Solid tempo and progression run! Good volume in terms of workouts.

Xenon - Nice time trial! Good luck at Club Nats! (Today)

Reed - Your beer mile sounded tough! I know I wouldn't be able to do it haha.

KBXC - Very consistent week. Nice close to your Sunday run.

JSrun - Nice tempo and 200 workout. Looks like you touched on everything you needed to during the week!

Garbage - Thanks! Congrats on your great HM! You're going to be ready to go at Houston as well.

Kendo - Nice volume on your long run!

AFrunner - Interesting about the zone training. Have you found that works well for you? Do you recalculate zones based on gained fitness?

Sps - Nice week with 50 miles on 6 days!

Workingharder - Congrats on the HM! Super solid.

Hereford - Congrats on the sub 3!

Qrkid - I like the hill sprints and surges in the middle of the run. What model of Hokas did you get?

Swift23r - If "Nothing crazy" is the week you had then I can't wait to see what you call crazy haha.

Checking in from club nats. Ran 23:25 (PR is 23:18). Pretty good race for me. My club ran very well, unofficially 9th for open women. We're hoping to be the top team of 100% amateurs, will confirm/deny later.

Forcerunner wrote:

AFrunner - Interesting about the zone training. Have you found that works well for you? Do you recalculate zones based on gained fitness?

I've improved much since I started training on zones, but it might not work for others. But comparing friends of mine training in zones to other friends training on effort, you can see the athletes training in zones improving way more than those who don't.

I use a heart rate monitor for zone training; the values of your heart rate won't change for a zone when you improve (unless you just started out, but I don't think that's the case), only the pace will. If you have a hr monitor, you don't have to calculate anything, you just have to find out what your max heart rate is and substract X, starting with 60 for zone 0 (10 less for each zone higher).