Road Racing and Training Thread Week Ending 12/14

TheGarbageDisposal: 150 is impressive. That's almost what my peak 3 weeks of marathon training were, combined! That's probably why I cratered and you're looking sub 2:20! Is NP1112 hurt? I saw him saying something about not running (with an ostrich?), but I didn't realize he was down.

Qrkid - Wrightsville Beach is also on my radar, but I'm not sure it'll work because of some other commitments, but it does look good.

here are my comments:

Matthias - solid week, like the 400s, very consistent. What mileae are you aiming for?

RunnersFix - amazing week. Mileage I will never see + 3x weights.

Pikachu - Congrats to the win

back into it - like the Sutarday workout. I personally really hate this kind of workout, but I admire people who do them.

Forcerunner - how hard did you run the hill repeats? sounds like a fun workout.

pewow - solid week and nice progress!

cmm268 - are you trying to break 5000m/y?

qrkid - nice sunday run!

Hereford - 3 days off must have felt like heaven...

Winter trainer girl - i like your schedule with the cross training. keep it up

Distance Fan - good week. and good luck for the upcoming race

Piano_Man87 - your goals are ambitious but doable. keep at it. solid week!

Oedipus Rexing - isn't 5:30 a little slow for a tempo given you're a 15flat 5k guy?

JSrun - your easy runs are pretty fast! How come?

HardLoper - nice speed week!

Slartzio - solid wek, nice sets of 200s

KBXC - nice week!

printer - wow. 6m at MP a week after the marathon. ouch!

reed - good for you that you got the mileage in!

TheGarbageDisposal - CRAZY!!!

Working harder - a 5k a week after a half mary is usually a disaster. Dont worry. Still a solid week!

cmm268 wrote:

hantph96-Welcome to the thread, looking forward to seeing you post. Solid 10k on Sunday, what are your long term goals?

Thanks,

I am 28y, 6'2 and 171lbs, working full time (50-70hrs)

my goal races are 5k/10k. I want to break 16 for the 5k in 2015. My PB is 16:23 which I ran in 2011.

Lost some focus in 2012-2014. Still ran solid mileage (40-50) but hardly any workouts, just headed out in the mountains.

The 10k from Sunday is a new PB as well (down from 34:58 in 201). Given that I ran my last 10k in 35:59 in October, I am more than happy with the progress so far.

Goal Race: Bristol 10k

Daniels 5k-10k Plan (3rd Edition)

Week 2 of 26

Mon - off (planned)

Tue - 8 miles - easy with friend (8:17)

Wed - 6 miles - easy + strides (8:05)

Thu - 6 miles - easy (7:45)

Fri - 6 miles - easy (7:58)

Sat - AM: 4 miles - easy + strides (7:26), PM: 8 miles - easy (8:18)

Sun - 12 miles - easy (8:17)

Total: 50 miles

Bit late posting this week!

Again not too much to report, as will be the case until week 9 (at the moment at least!). Happy with the overall total, first time I've run back to back 50 mile weeks, and I seem to be coping with it fine.

The plan is for another week at 50, before three weeks at 55, and then up to 60 for the bulk of the plan. If I can stay injury free, I will probably build to 75/80 over next summer, in preparation for a possible marathon in the autumn.

I'm following Daniels plan from the 3rd edition with a full 'phase 1'; now it seems that Daniels recommends pretty much only easy running and strides (and some hill sprints I think) for phase 1 of the plan (slightly extended to 8 weeks in my case), before adding reps and starting threshold work in phase 2... however I do notice other people here doing various workouts throughout their base phase. What are peoples thoughts on 2 months of base phase which only include easy runs and strides? Am I potentially moving backwards by dropping the workouts for a couple of months? The book does actually say that it is possible to avoid phase 1 if running regularly (as I have been), and move straight on to phase 2 (i.e. reps/threshold work etc. but nothing too strenuous), but it leaves this up to the individual...

I suppose the question is; long term, will i benefit more from 8 weeks of easy running and strides, before adding workouts from week 9 onwards; or from jumping straight in to an 'extended' phase 2 as it were; including some reps and threshold work right away?

Just in case it is relevant, I've been running for about a year and a half now, off zero fitness before that. HM time dropped from 2:03 to 1:31 between autumn 2013 and 2014.

Looks like some great weeks out there; I'd love to be running close to some of those times one day!

Goal: Get Healthy

Goal: Y10 10 mile 2/14 (62-65min)

M: 4mi Easy 7:36/mi aHR 133 + Strengthening

T: 5min on 5min off @HR 150-155 approx 6:20-6:20/mi pace + wu/cd 8mi total

W: 6mi easy 7:58/mi aHR 128

T: OFF

F: 3mi @HR 150-155 approx 6:40/mi pace + wu/cd 6miles total

S: OFF

S: OFF

Weekly Total: 24 miles

YTD: 1886 miles

I have mixed feelings this week. On one hand, I introduced some faster paced runs on tuesday/thursday and the results were encouraging. On the other hand, my mileage was way down due to lack of motivation.

Tuesday's run was just to get my feet wet and the paces fell right between my marathon and hm pace. Thursday's run my pace slowed down just a bit compared to tuesday, but I felt like I could have gone longer if I wanted to. Both run were intended to be at 80% effort so I was focusing on staying in the 150-155 HR range. I surprised to see the paces at 6:20-6:30/6:40 when I looked at my watch later because I honestly thought they would be closer to 6:50/7:00 range.

The current plan is get my mileage back up and increase my duration of the 80% effort runs (150-155 HR). I need to also add in some strides to work on my turnover. It isn't going to get me in peak shape for the 10 mile race, but it should get me to 62-65 and I would be happy with that. I've not raced the distance before but I have an enroute pr of 62:49 during a HM.

Matthias - My easy days are typically around 7:30-40avg per mile if I'm running by myself. If I'm running with others it's between 6:50-7:20 usually. On shorter runs of 3-4 miles I usually just ditch the watch and run relaxed enough to recover. I would guess maybe 8-8:30/mile on those.

Pewow - Nice progression run!

Cmm268 - It's still a while down the road, but I'm thinking it will be very likely. Do you think Columbus would be a good one to debut at? Nice volume this week for you.

Qrkid - Nice build off of last week. Solid run on Sunday!

Herford - Easy/recovery weeks are just as important as the high mileage ones! I'm not sure yet. I didn't really plan on hitting that high of volume, it just sort of fell into place. I wouldn't be opposed to running more, but I'm not going to seek out higher volume either. I just like to take it day by day and let what happens, happen.

WinterTraining - Solid running / XT!

DistanceFan - I find that a few strides in the last mile or two of easy runs the day before a workout really helps me. Something as simple as 4 x 20-30s just to get the legs turning over.

PianoMan - You'll never know what you can run unless you set goals, and they might as well be high! I am planning on doing a half in the spring, but the thought of a full in the fall just kind of crept into my head over the past few days haha. That 4 mile tempo seems to indicate you're coming along nicely. If you can keep it consistent who knows what you can run?

Oedipus - We have pretty similar goals, as well as pretty similar tempos this past week! Nice job.

JSrun - Congrats on the mileage! Nice cutdown on the tempo as well.

HardLoper - When you do 150s do you just run them at the same pace throughout? I'm a fan of breaking them into 50/50/50 and either accelerating each section, or running cruise/hard/cruise.

Slartzio - Smart with running for time. I tend to do that more often than not with 60 in the AM and 30 in the PM just to get time on feet. Nice job on the 200s as well!

KBXC - I like the fartlek when you're feeling good. Take advantage of those days when they happen!

Printer - I know a few people doing the Goofy Challenge... it sounds like a heck of a tough time.

Reed - Nice week. Are you going to add any steeple drills prior to running one?

GarbageDisposal - Holy mileage! Superb week. Time to let it all soak in eh? That was indeed a personal high by a few.

Pikachu - Thanks, it means a lot! I'm probably going to copy/adapt some workouts I get from you guys on here haha.

Hantph96 - Welcome welcome. Nice fartlek/tempo run. I like the decreasing time as I find it makes each next rep easier. The hill repeats were pretty moderate working down to hard. I would say they were roughly equivalent to 300m on a track. Instead of getting on the track during the winter I like to do hills instead shooting for the same time run at the same effort.

Swift23r - Congrats on the mileage and races!

WorkingHarder - I found that it took 10-14 days after my Half this fall to feel completely back to normal. It will pass.

Xenon - Congrats on club nats!

Kendo - I think that the Daniels plan with just base+strides works by keeping you healthy and just preparing you for the mileage to come. I think a lot of posters on here have found what works for them over years of training so instead of following a traditional base plan they just do what it "basic" for them.

Sps - Nothing wrong with introducing marathon pace! I think there is a lot of bang for your buck in terms of fitness gains if you can run right around there a few times a week during base training.

hantph96- Welcome to the thread! Congrats on a great 10k! I always start my easy runs really easy for about 2 miles. Then the pace drops without extra effort. I also recover really fast from my workouts so that helps too.

Swift23r- Congrats on 4000 miles! 20 wins is awesome!

Matthias- Yes the shin pain is barely there anymore. I just massage and stretch it and it feels okay.

Working harder- Pretty solid 5k the week after your half. Keep up the good work.

xenonscreams- Congrats on a great race at Club Nats!

Kendo- Keep up the good work. If you are feeling good on a run don't be afraid to throw down a couple quick miles. I would add maybe a light 20 minute tempo once a week just so you are doing something quick other than just strides.

sps- Nice job on the faster runs this week. I think with some more volum and consistent training you can definitely get under 65 for 10 miles.

Swift23r - Great work. But business as usual for you :-)

Kendo - at your level (not to insult you!:) I think it really is the most important factor to bump mileage and intensity piece by piece - so no planned workouts for a couple weeks for sure won't hurt. Better be cautious and don't overdo it. On the other hand I think it is absolutely no problem to incorporate some "relaxed" fast running like relaxed (!!!) tempos, fartleks, run-to-the-barn-runs (progressions) or even light track work. Stepping on the track for sure doesn't have to be "hard". Just experiment a bit - and have fun! :-)

Pikachu

Pikachu - no offence taken! I know I'm a long way behind most posters here; still, it's pretty pleasing to look back on how far I've come so far. Going to be interesting to see if I can continue to progress, and being cautious and taking it 'one step at a time' are probably key to that. Got to be as consistent as possible, and most importantly, not get injured!

JSRun- Those are solid goals, and you can only race the competition that's there for you. I think the cutoff for going to states for outdoor track my senior year (Maryland in the late 90s / early 2000s) was about low-4:30s / low 10:00s as well. Obviously not every states can be like NY/CA/TX.

hantph96- Welcome to the thread and congrats on the PR!

Swift23r- Good luck tomorrow for #21.

Oedipus Rexing- Ah, thanks for the answer. I think the 3K already showed low-15s fitness so you could very well be there. Looking forward to seeing your training over the next few months.

Working Harder- Nice week. What kind of tempo did you do midweek and how was that 5K compared to your PRs?

Xenonscreams- Congrats on closing the season on a solid note. I've always found it's hard to compare times in XC anyways, but I also heard the conditions weren't the greatest on Saturday so maybe that's worth something?

CMM268- That's awesome on the mileage total and running streak. I'll probably never try the running streak thing while I am training and racing marathons (my body just needs a day or 5 off after one of those things) but I would love to go over 5000 next year. The mileage goal is secondary to getting faster of course. :)

Distance Fan- Yeah, poor guy had some weird leg issues but I think he finally got a diagnosis so he should be on his way back. No big races coming up anytime soon so he's just taking his time though.

I bet it's officially called '50 miler-itis"

TheGarbageDisposal wrote:

Distance Fan- Yeah, poor guy had some weird leg issues but I think he finally got a diagnosis so he should be on his way back. No big races coming up anytime soon so he's just taking his time though.