Road Racing and Training Thread - Week Ending 8/30

PRs: 10k- 37:47, 3 mile- 17:08, 3200- 10:37, 1600- 4:56

Previous weeks: 25.4, 35.4, 42.2, 50.04, 35.18, 48.4, 57, 60.35, 38.03, 54.23

Goal: 50-55 miles (10 runs)

Monday:

AM- 3.6 miles easy (7:07)

PM- 3xMile* + 1.5 mile warm up (6:20), .5 mile cool down, and .5 miles of jogging recovery

Tuesday:

AM- 1.5 miles in PE

PM- 3.2 miles recovery (8:14) + 1.25 mile warm up

Wednesday: RACE DAY

4:00 PM- 3 mile race** + 1.25 mile warm up, and 2 mile cool down

7:30 PM- 3.05 miles easy/recovery (7:39)

Thursday:

AM- 1.5 miles in PE

3:30 PM- 4 miles easy (7:30) + 1.25 mile warm up

7:30 PM- 3.05 miles easy (7:32)

Friday:

AM- 4.15 miles easy (7:36)

PM- 1.5 mile fartlek*** + 2 mile warm up, and .5 mile cool down

Saturday: Day off (Coach made me)

Sunday:

PM- 10.05 mile long run****

Total: 52.25 miles

3xMile*- Splits: 5:33, 5:33, and 5:34 w/ about 4 minutes of rest, and 400m of jogging inside that 4 minute period.

-Felt terrible, this was the day after a long run, and I was also still very sick. Coach told me not to run a 4th, because I had a meet Wednesday (Even though we didn't care about how I did at the meet), and because I was sick.

3 mile race**- Time: 17:08.8, Splits: 5:26, 5:49, 5:53. Placed 2nd, the winner ran an impressive 15:59.

-Felt terrible, my legs were trashed from the previous Sunday, and from Monday. My legs were already dead at the 1 mile mark, which is when I knew things were about to go downhill. The course wasn't fast by any means either. I'm somewhat happy with it though because I was still getting over sickness, I had a quality 2 days before, and a long run 3 days before. But, I know I could have ran a ton faster if I was fresh. Looking forward to my next meet.

1.5 mile fartlek*** 100m on, 100m off. Total time: 8:41, Pace: 5:45. (On- 21 seconds, Off- 23 seconds)

-Felt really good, I know if I would have kepy on going I would have been able to break my time from Wednesday, and the effort wasn't even hard. This just goes to show I wasn't anywhere close to where I could have been on Wednesday.

10.05 mile long run**** Total time: 1:03:09, Pace: 7:17. Had 2 longer surges (.46 miles, and .51 miles), planned on running them at 6:20 pace but my paces were (6:18, and 6:15). I then ran for about 3 more miles, then ran 3 shorter surges (1 minute) and the paces were (6:02, 6:15, and 6:15).

-Felt alright, my legs were a bit stiff, but not heavy. I planned on running 5 of the longer surges, but I didn't know that the loop I was gonna run on had such bad footing (Loose rock, w/ random rocks sticking up), and I didn't think it was gonna be as hot or humid as it was, so I split it up.

Overall, I have mixed feeling w/ how this week went, considering I wasn't as high in mileage as I wanted to be. Also, I am not happy w/ how inconsistent and all over the place my runs were, but the reason being was I was a bit behind on sleep and I didn't want to cut my sleep short and run in the mornings before school. This week, I will make sure my plan is a lot more concrete and less all random/all over the place.

Missed last week but nothing special. Lower volume week with a focus on some recovery. One decent session of 6x1k @ 110%MP (400 jog) and 2x1 mile (5 minute jog) at 105%. Was supposed to be 10x1k but the band showed up on the track for practice so I had to get out of dodge and finish the rest up on the road. 20 mile long at 85-95% MP to cap off the week total of ~70 miles.

Current week:

M- 5 easy (more a hike down a mountain descending ~3000 feet)

T- off

W - off

T - 35 miles w/ ~8k feet gain

F - ~45 miles w/ ~9k feet gain

S - ~15 miles w/ ~1500 feet gain

S- off

Awesome week but not really falling into marathon training. Had planned a three day run along section K of the PCT in Washington for the better part of the last year with a friend. Due to forestry closures from the fires we had to cut the trip short to two days but added a little out and back on the third to get a bit more mileage. It my not be ideal marathon training but it was a pretty epic experience and I'm amazed at how fast you can recover from easier efforts at such volume, day in and out.

OklahomaGuy wrote:

I've been sitting here thinking about what you said and it made me think that I should alternate the long run with a rest day. It had been something I thought about few weeks ago but discarded it.

Definitely that could be cool or mixing it up week to week with maybe just one interval or tempo workout some weeks (if you're also racing) and both a tempo and interval workout some weeks. I'm not trying to be critical of the training (I think Daniels sometimes schedules back to back tempo/interval days too), but it just jumped out at me as a lot to do if it's every single week. I read something interesting about one of my favorite workouts- Deek's quarters- made me think that with the fast active recovery (200m close to marathon pace, and intervals are 400m 3k-5kpace) it would have been a cool workout to run in high school if I'd known about it then.

Good luck/ sounds like your season is already off to a great start

Stone Cutter - great week, man. I am really looking forward to following your journey over the coming 15 weeks. As was the case last fall, I expect to get a lot of motivation from you. The videos are a good start - thanks for posting!

I'm still coming from way behind. My schedule won't allow for any real training until 10/1. Just trying not to get any further out of shape before then.

30 miles for me this week. All easy. Nothing noteworthy to mention. But I am feeling good and excited for what lies ahead!

For my fartlek on Friday, it was 100 on, and 100 off. I tried adding in faster recovery, and it felt great! That's a great idea, and I think that if it's studied there are probably a lot of benefits from it.

sdp - hopefully you'll get back into the swing of things this week

back into it - that tuesday session is an absolute beast! and the 20 miles at 5 and a half pace puts the icing on the cake

stone cutter - great week again. what sort of grade is the hill you use? 72sec 400m uphill is shifting. nice 5k type session as well

niceguy - thats a nice time trial. the negative split makes it even more impressive!

runnersfix - nice 6 miler from you also, and a successful rain-soaked 10x1K too! i find running in rain and storms enjoyable if i'm honest!

running again - nice tempo. another negative splitter! great stuff

oklahomaguy - yeah the same workout back-to-back is odd, but he is your coach so i would at least let him give you guidance. hopefully he'll take some of your ideas on board! oh and my 10K is next week :) but thanks anyway!

forcerunner - nice fartlek on wednesday, and good effort sunday. glad you were able to bounce back from the previous day

thataveragerunner - your week impresses me, you get in some great quality!

slo-twitch - nice to see another canova workout. lots of posters seem to be trying them out recently!

oedipus rexing - good to hear you're feeling good again, hopefully you'll be able to rekindle some of that old form you had at the start of the year!

illinoisrunner - nice nickname for a hill! good look on wednesday :)

kbxc - nice week and short speed work too. your coach has some wise advice!

summerrunning - another solid mile time. whats your PR?

bdotadot - too bad on the 3 days off, but the progression run on friday was solid!

tannerd22 - probably would've been wise not to do that session 2 days before a race but hey, if thats what coach wants! nice fartlek on friday to bounce back :)

workingharder - that friday was insane!

I forgot to point out that my mile time last tuesday was actually a 4 second PR (go me!) :)

Hi all,

little late to the party.

Stats: 29, 6'2, 170lbs

Goal: sub 16 5k

Next Race: Swimrun World Championship in Sweden (65k run, 10k swim split in 15 runs and 14 swims)

M - 7.5k ez + 1h swim

T - 22k w/ 21.1k in 4:01/k*

W - 20k ez + 40' swim

Th - 15k ez fartlek

F - 1h30 swim

S - Fun triathlon**

S - 2h15 swimrun training (18k run + 3k swim in total)

T - 92k

* Goal was 4:10-4:15 but as I first looked on the watch after 6k I saw 3:59 and it felt super ez. I tried to back down a little but in the end it didn't help much. Very pleased with the effort.

** My best friend's father organises a small event for friends and family to celebrate his birthday. First event is a 400m swim. After a short break comes a 6.5k flat run. And after a 3h break comes a 28k bike ride with 1400ft. elevation gain.

It is a super fun day for everybody involved. It is one of the days of the year I am really looking forward to year round :)

In the end I managed to win the thing with:

- swim 5:35 (50m pool)

- run 22:10 (very hot 38°)

- bike 48:20

In 6 days is my next race and I am getting nervous. 65k run and 10k swim, for both disciplines the farthest I have ever run or swam. Really looking forward to it.

Philip

Stone Cutter: Thanks for the comments. The marathon course I'm running in a few weeks is on the same course as the half I just PR'd. It's basically 18 miles of slight downhill then 8 miles flat, so need to take it east the first 5 for sure.

I also Loved the videos. Running is a unique sport because you can only rely on yourself. When shit gets really hard you have to find a way to get it done without teammates.

You are already putting in monster workouts, it's going to be cool to see what you can do in Philly after 3 more months of training.

Niceguy: I followed the Pfitzinger 18X70 plan last summer and this summer. If your marathon course profile resembles your training runs, you should expect a sub 3:10. You have hit every workout and have been very consistent. It won't be easy, but I'm confident you can do it.

RunnersFix: awesome week and fantastic mileage. You are going to destroy the half marathon.

Forcerunner: Do you have a goal race?

Working harder: Tremendous 3 day journey. Cool that you had a chance to do something like that.

My week in review:

Goal: Marathon 9/19, Sub 3:00

Monday: recovery 6AM/4PM

Tuesday: General Aerobic 8. I cut out the strides because I was still hurting quite a bit from the 1/2 marathon the Saturday before.

Wednesday: 12 MLR. Was supposed to do 14, but was still very sore and took it easy.

Thursday: Recovery 5 with 6 strides

Friday: Recovery 5

Saturday: 20. First 15 felt great, then very tough after being consumed by a big hill and the heat.

Sunday: rest

Very tough week all in all. Rested up Sunday and felt good this morning on Monday's run. I'm now into the taper phase and hoping to heal up a bit after last week

Good luck to all this week!