Road Racing and Training Thread - Week Ending 7/26

Next Race: November 4 miles

Goal 22ish

Monday Mile Race in 5:27 (1st)

Tuesday 4 miles easy

Wednesday 4 miles easy

Thursday 2 miles easy + strides

Friday Mile Time Trial in 5:10

Saturday Off

Sunday Off

Monday's race was very hot and we started early so I didn't get a full warm up, but I finished 1st so can't complain too much.

Friday I had a friend who was kind enough to pace me. I asked for 78, 78, 78 (.25 mile track) and he delivered with 78, 78, 79 so nearly perfect! My last lap was 75. 5:10 is my next personal best.

As of Saturday, I started 9 days off. On 8/3 I will start training for a 4 mile race in November.

Pikachu- That really sucks. Your training was going so well and you were due for a fast marathon. I hope it heals up faster than expected. I don't know too much about that type of injury but I'm sure if you're really consistent on taking care of it (ice, compression, ibuprofen, rest) that it should get better much faster. I hope to see you posting sooner than you think. Good luck, man!

New guy here. Training for a half marathon in mid-October. Goal time of 1:15:xx.

This week was my first week at 65 mpw. I'll be here for two more weeks before taking a down week and hopping up to 75 mpw. This was my best week of training yet. I purposely slowed it down just a tad on my recovery days, because I had a really rough long run last Sunday. This week was the first week in my 2 workouts/week phase. I'm doing only tempo & threshold work right now but will start to incorporate some faster workouts in the next couple of months. I feel pretty good after this week. I am, however, looking forward to my down week that's coming up.

M: 8.0 miles; easy recovery + core & strength

T: 9.1 miles; easy with 10 x 100 m strides

W: 10.3 miles; 2 mi warm up, 5 mi tempo (5:46, 5:42, 5:40, 5:42, 5:38), 3.3 mi cool down

R: 6.0 miles; easy recovery + core & strength

F: 10.75 miles; 2 mi warm up, 3 x [8 min @ 5:35/mi, 5 min @ < 7:00/mi], 3 mi cool down - 8 min sections covered 1.44 mi, 1.44 mi, 1.43 mi respectively

S: 7 miles; easy recovery + core & strength

S: 14 miles; progression long run (6:12, 6:04, 6:03, 5:52 for the last 4 miles, 6:30/mi average for the run)

Totals: 65 mpw, 14 mi long run

Average pace = 6:42/mi, Average HR = 137 bpm

Does anyone use dailymile or another website? I haven't posted here in a while, but I have kept up to date on there and would like to follow anyone here.

http://www.dailymile.com/people/mijlloper

In summary, I've been racing all-comers track every week and playing ultimate every weekend and a couple road races as well. It's been good for building speed, but I'm going to start adding more strength workouts and mileage for 5K-HM this fall.

Pikachu, sorry to hear about the injury. Really liked your posts, training progress and advice to others.

Heal fast!

Any details about the injury? You wrote you had it before. How long took it to heal the last time?

HardLoper wrote:

Does anyone use dailymile or another website? I haven't posted here in a while, but I have kept up to date on there and would like to follow anyone here.

http://www.dailymile.com/people/mijlloper

In summary, I've been racing all-comers track every week and playing ultimate every weekend and a couple road races as well. It's been good for building speed, but I'm going to start adding more strength workouts and mileage for 5K-HM this fall.

I don't use daily mile but I do log everything on logarun

BackIntoIt - I'm in the same boat as you. Trying not use them too much for fueling, but they're necessary to get used to before race day. Any certain brand or flavor you like? I'm partial to the coffee themed GU products.

Slotwitch - Great block! Looks like you really knocked out the PM session. What did you do inbetween? I'm running the Columbus Marathon in October. It'll be my first one but training has been going well so I'm excited! How about yourself?

AverageRunner - Solid training week. Looks like you're very well set up at this point in the year.

Niceguy - Very nice long run!

StoneCutter - I agree. If I don't know what to do for a workout my go to stuff is either a fartlek or hill session like that. Good to hear about the 4/3/2/1. You handled it well!

TDodd22 - Sorry to hear about the stomach, but looks like you turned around by the end of the week.

Oedipus - There are much worse places to be stuck than a coffee shop! Looking forward to seeing some good training coming up.

Perkunas - Solid 400 workout. Short rest helps keep the pace honest!

KBXC - Congrats on the mileage. I feel like running camps are always a great way to get a sudden bump up in training volume.

SummerRunning - Very nice 200s and tempos during the week.

Pikachu - Sorry to hear about the achilles. You've got a large base of training behind you and once you're healthy there is no stopping you!

RunningAgain - Solid mile!

Nowachemist - Solid tempo work as well as the progression on the LR.

Forcerunner- you are going to crush that Columbus marathon. I'm doing Chicago; it will be my 2nd marathon. Between the sessions in the special block I ate, took a serious nap and then biked down to the running store to get some gels. Had about 4 hours between

Nowachemist- I just wanted say that based on that tempo, it looks to me like you are already in or very close to 1:15 shape. 5 miles at faster than goal half marathon pace is solid.

Oklahoma guy & Summer running- sounds like you are building some good summer mileage and incorporating tempos, which is great

Pikachu- I'm sorry to hear about the injury

niceguy- that was a very impressive 21 miler

Hey at all, thanks for the kind words. Although the last couple weeks were frustrating I know I'll be in good shape when I will be able to train healthy again (as I have years of good base), so I just try to be patient and take care of it. Will definitely lurk a bit here and root for you when you're racing in the next couple weeks :)