Road Racing and Training Thread - Week Ending 10/4

Back into it- I think you're right about the course at CIM. This loop where I do all my workouts is a perfect simulator for the course too so I'll be used the up and down portions. Also, you're right about just having to find 12 seconds. When I ran that 2:18:12 in Houston I went out very conservative (1:09:36). I probably could've shaved some time if I went out at goal pace so saying I'm a bit worse in training could still easily get me the standard. I originally had Houston as my planned back up race before last Sunday's half but I wanted to give it a shot sooner and what better place than CIM. If things don't go good these next few weeks than I may just give myself more time and run Houston. I'm feeling confident at the moment and don't want to run Houston if I don't have to but it's always an option. I'll let you know on here for sure if that happens. Are you still going to use Canavo base training?

Stone- I do first have to say that you're one of the few reasons why I'm choosing to run a marathon instead of a half. You've posted it couple times and it really stuck to me and that's that I'm currently in really good marathon shape. My high mileage and long runs really show my strength. And I haven't really expressed my interest in CIM yet because I don't want it to seem like I'm just making decisions so quickly based off a bad race. I knew CIM was my next race on my flight back home though. It's the fastest course around and my current fitness, as you mentioned, is going to set me up very well come race day. So yeah, because all of this I'm really confident things will go well. Plus, as I mentioned to Back Into It, if things don't go the way I want them to then I can always push things back and run Houston but that's not what I want. I just want to get the standard out of the way so I'm as motivated as ever lol. By the way you're training has been looking great. You're very smart with any needed adjustments and know when and when not to do certain workouts, paces, etc. I bet you could easily coach me to sub 2:18 lol.

Nice weeks everybody!!! :)

Goal: Transition well to running unattached in college. Sub 17 5k.

Next Race: Mt Toby trail race (14 miles, 2300ft elevation gain), maybe a low-key 5k next sunday

Goal for Race: Try not to die I s'pose

M - 8.4 easy. Calves very sore from 5k day before.

T - 10 easy.

W - 11.2 easy

T - AM: 2.45 easy PM: 7.58 easy

F - AM: 2.5 easy incl 4 x 10sec hill sprints PM: 7.8 moderate.

S - Afternoon: 4.3 trails moderate Evening: 5.8 easy

S - 14 mile long run around and up Mt Toby via the powerline trail. Awesome views up top from the fire tower. 1:53:51 (8:07 avg, more like 7:40 avg w/o the ridiculous climb to the summit). Best long run I've had in a long time, even with it being at the end of my highest mileage week ever. Nearly killed myself going up the 30% grade on the powerline trail, but managed to close the last five miles in under 35. Chugged a large raspberry frappe directly afterwards and almost puked. Fantastic day.

Total: 74.04. Weekly mileage PR by a solid 13 miles, and I feel great. Had a few little niggles throughout the week and am definitely tired, but I feel good. Might take tmrw off, might not. Felt that this week was great prep for the mt toby race on the 18th, which I no longer think will be the cause of my death. Was surprised how great I felt 10 miles into that long run, I thought I'd be fried before I even started it. Not sure if I'm going to stay at 70+ mpw, but at least now 60 will feel much easier.

Goals: Sub 27 Cross Country 8k

~4:20 indoor mile

Week ending in 10/3

Sunday: 8 miles easy (7:38) + Lifting

Monday: 2X(3X800). ****See workout description below****

Night: 3.7 miles easy (8:02)

Tuesday: Medium Long run with 5X1min pick ups. 11 miles (7:15)

Wednesday: 9 miles easy (7:25) + Strides

Thursday: AM 5 miles easy (7:36)

PM 6 miles easy (7:30) + Strides

Friday: Mile Repeats. 5:15, 5:35, 5:48, 5:51, 5:35. Worst workout of the year.

Saturday: Off

Week total: 60 miles

*******Monday Workout********

2X(3X800m)

45sec rest between reps, 4 min rest between sets.

2:28, 2:27, 2:25.....2:22, 2:24, 2:26

Felt good, pretty reserved. Only the last one was hard. Short rest was killer.

My week had ups and downs. Finally mostly over my cold, and luckily my calf is no longer giving me any issues. The 800's were one of my best workouts ever and then the mile repeats were one of my worst. I have been a little low on motivation the past few weeks but I have some newfound motivation and I plan on really trying to kill the rest of this season. Gotta stay strong.

If you're looking for something else in December there is the Santa to sea half in Oxnard, Ca. Fast/flat course with 1000 for first place. Last year two guys hammered from the start and ran 653x. I know there will be a couple of guys shooting for the standard there. The more the merrier.

Last fast/flat course in California for the year. Just a thought.

Post your PRs and your mileage from the past week.

PRs: 10k- 37:47, 3 mile- 16:14, 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, 52.25, 53.25, 33.3, 51.3, 54.85

Goal: 53 miles

M: 4.05 (7:38) // 5.05 (6:57) + strides

T: 100 pacers (1.25 miles) // 5 (6:18) w/ 16 minute tempo*

W: Hill repeats** + 1 mile warm up, and 1 mile cool down

Th: 4 (7:23) // 6 (7:09) + 1.25 mile warm up + strides

F: Mile repeats*** + 1.25 mile warm up, and 1.25 mile cool down

S: 5.25 (7:25)

Su: 9.19 (7:09) ; 6:30 last mile + strides

Total= 54.05 miles

16 minute tempo* Distance- 2.72, Pace- 5:53

Done in the middle of a run w/ a huge head wind on the first 8 minutes.

Hill repeats** Each loop= .26 miles, Workout- 3 loops, 4, 3

Hill is about a 20% grade (for about 80m0, and about 250m long total, but its obviously tough.

Mile repeats*** Rest- 3:30, Splits- 5:25, 5:23, 5:23, 5:14

Very windy, and done in the morning. Probably one of, if not the best workouts I've ever thrown out. Very pleased w/ the result.

Great week all around. Really happy w/ it, and now I have another planned down week.

Hey guys,

I just wanted to chime in quickly and say hello! Still a great thread and preat runners and persons here...

Back into it - I tracked you and looking at you're training for sure you have a shot at 2:17/18.

RunnersFix - just the same. I really believe in 8 or 9 weeks you could be very well be able to run 2:15 - 2:17.

Garbage - I want to repeat what Stoe Cutter said. Your story is inspiring. And even if guys like you or me or the other guys here in the thread never run "real" world class times I still feel like we are doing damn well! So go get that standard, too :)

Oh... and to be honest: I'm a bit bummed actually that I got health problems again, but on the otherside I'm painfree again and slowly (this time really slowly) building up again. Had a stride analysis and worked out the problems that caused my back and legs to fail. I didn't want to just treat symptoms as in April so that was important. Did lots of biking to keep some kind of endurance during the last 3 months and keep my mind satisfied. Just going out and enjoying the nature ability to do something was great mentally and and physically. So I try to take a long term approach as running still is the thing I love and hopefully will be back at some kind of good shape sooner or later. For the record: Last week were 23 miles. I enjoyed every single minute of running.

In hindsight I didn't even miss too much time. I had roughly 7 weeks without substantial running (but biking and aqua jogging). So if you want - any comeback advice is welcome. Yesterday I ran 6.2 miles at roughly 6:45 pace and it felt great although when driving it down to low 6 pace I feel like that's MPish effort right now (and I would crash bc my muscles aren't used to long time pounding right now), haha, a couple months before that was 1 min./mile faster ;) I hope to be back at 1 hour in this next week and not be too aggressive, more going by heart rate than pace. If I'm able again to run for 9 - 10 miles then I'll try to get more consistent before jumping into longer/more structured stuff in November or so. From my old logs I know my ability comes back pretty quick. I guess that's a bit mental, too, as I tend to firmly believe in myself, sometimes even being a bit too optimistic I guess. So I don't have to rush things and stay overpatient and don't plan on any races for the last months of 2015. When I will race again it will be sweeter than ever. Just got to work hard. And smart.

Blabla. ;) That was looong.

I wish you all a great week of running and life!

Pikachu

back into it - nice recap into Berlin, like i said last week your time will come around.

niceguy - good luck with the next 7 weeks. Hopefully you'll feel fresh 3 weeks after the mara.

stone cutter - excellent MP session, and doing it in your situation makes it more impressive.

kaizn - nice week, when are you planning to add some 10K specific work? will you start running 70mpw after the 10K?

running again - two good sessions. i think running faster sessions on undulating courses is good mentally

nufcrichard - nice week for you as well, good sessions alternating pace. by any chance are you from the UK? (using the term PB)

pewow - sorry to hear about the injury, hopefully they won't cause any more bother

hereford - looks like you're getting back into the swing of things!

workingharder - hope the hamstring doesn't play up no more

runnersfix - loving the determination, i think 9 weeks is plenty of time to get in some good training. you should do what you believe you can do!

slo-twitch - nice penultimate week, and best of luck next week. hope to hear a good race report

forcerunner - same to you as well man, you've been training really well as always. i think i can speak for everyone when i say your debut marathon will be a success!

illinoisrunner - swift TT and nice xc race

oedipus rexing - really strong week, any race plans coming up?

summerrunning - sub 17 will be yours for the taking soon enough. you need to find a fast, flat course and you'll definitely break it!

oklahomaguy - you're edging more and more closer to your goal, keep up the good work!

nop200 - pretty big week! that trail race sounds brutal haha.

averagerunner - thats a solid 800s session off such short rest.

tannerd22 - some good quality from you this week.

pikachu - good to hear you're on the mend. look forward to you coming back to post your training!

Age: 21 (turn 22 this week) Weight- 137lb

Residence - UK

Goal Race: Leeds Abbey Dash 10K on 11/15

Goal Time: sub 32

Current PRs: Mile - 4:44, 5K - 15:49, 10K - 32:16

Mon: 3 miles (7:12); 5.46 miles (7:01)

Tue: 9.6 miles with 5 x 1K + 5 x 200m (2min jog after the 1Ks, 200m jog after the 200s). Splits were 3:08,3:08,3:07,3:10,3:07 + 34,36,33,33,31 = 3:08.42/33.95 avg

Wed: rest day

Thu: 4 miles (7:30)

Fri: 2.1 miles (7:35)

Sat: 7.15 miles with 5.848km relay leg in 18:52. This was the same raelay as the one i did a couple of weeks ago, but this time it was the Nationals, so all the best teams in the UK competed. I came down with a cold the night before so didn't think i would run as well as i wanted but being on opening leg made it fast as you have big groups to work with. I was 54th out of 72 on my leg. Its amazing how in depth British running is as i'm a low 32 10K guy and i was near the back of the field!

Sun: 6 miles (7:38). Wanted to do 12ish but i had a hangover to add to the cold so i wasn't feeling particularly great. Legs were feeling tacky too. Thigh is a bit sore still this morning so i'll keep tabs on that.

Week Total: 37.31 miles

:)

I've declared myself into off-season status and am going to work on getting stronger for the Boston Marathon (made the cut by a measly 52 seconds). The plan is to build some core and overall strength with body weight exercises, flexibility, hill running, and some speed work in the next 2 months. Want to also keep a weekly long run.

Comments:

sdp: well on track to meet your goal, keep up the consistency!

back into it: thanks for taking the time to write this up, awesome read. That is one hell of a cramp.

Niceguy542007: I'm interested to see how it goes the next few weeks with you rolling from one marathon to another. Your plan looks good.

Stone: impressive tempo given the circumstances. When I run in the dark, effort feels like I'm going fast but I'm really not. Philly is right around the corner!

kaizn: I like your goals. 70 MPW and a 10K will both get you faster and prepare you for a spring Marathon. Paris has to be a great place to run a marathon.

Hereford: It's good to see running isn't interrupting beer, golf, great food and football.

workingharder: good luck in Chicago!

RunnersFix: Sounds like you are mentally ready to go, as long as you feel good physically I say go for it. The timing (Dec 6th) looks ideal to me-build on the previous 12 weeks with another 9. With a taper, that's 20 weeks of training which is about perfect for a marathon training block.

Pikachu: Awesome mindset, keep working at it!

Goal: Boston Marathon, stay healthy, improve strength

Hello team! In an outrageous example of drive-by Internetting, I’m popping back into this excellent thread to touch base before my fall marathon on Sunday. I’ll talk about the year that’s been for me shortly. But I’ve been dipping into this thread periodically for the last two months to read, so some comments seem necessary first.

First, to the inimitable Stone Cutter: you’re an inspiration to me (and others) in many ways thanks to your positive outlook, the way you encourage other people, and the way you encourage yourself. I try to imitate your mental game. It’s great to see you rounding into race shape. 2:43 ain’t got nothing on you!

Back into it: thanks for the race report. It’s always disappointing when things don’t go well, but you’re in great shape to really get after it in Houston. I think you’ll smash the standard there. (Also, I can’t believe you get up four hours before the race; that would totally ruin my sleep routine.)

Pewow: Sorry to hear that plantars is getting you. I think it comes for everyone eventually, except maybe East Africans. Have you heard of shockwave therapy? A bunch of runners I train with have used it and they generally swear by it. Costs a mint though, so it’s probably only worth it if you’ve exhausted your other options.

Workingharder: good luck in Chicago! Follow the Blue Line to Glory. I’ll be cheering for you.

RunnersFix: Based on what I’ve heard about CIM, I think the course alone should do you good for the OTQ time. You can do it!

Forcerunner: I hope the calf straightens itself out shortly. Try not to go crazy during the taper. (This is always a major concern for me.)

Garbage, Pikachu, Matthias: it warms the very cockles of my heart to see you guys still posting, even if things aren’t always going up and up and up. The best is yet to come, lads. I can feel it.

As for me, I won’t bore everyone with a lengthy recap of the last year. I’ll just bore you with a short one instead:

Tried treadmill running in the winter for the first time. Gave up gym membership after two months. Treadmills are no fun. Installed chinup bar in home after, though.

After this, found really great local running club, the RRAC. Coach is a 2:20 guy from back in the day, now he writes and runs workouts for about ~20 people. Most are former university runners still doing shorter road races, but there’s one really strong marathoner in the group. Started doing track workouts and tempos with them in January. Got dropped like a bag of groceries on the track, but on the tempos and hills I was near the front of the pack.

Decided to try and run 1:11 at the Vancouver Half in May. Developed plantars fasciitis (I think from running too much on indoor track, which is very hard and seems to create injuries among the group). Couldn’t build volume as hoped, but got feet straightened out in time to attempt a PR at the race. Shaved a mere 30 seconds off and finished in 1:12-high. Started marathon build right after.

Ran Sinister Seven relay race in July. Team won (beating a group of evil Calgarians including the defending national master’s CX champ, a former Olympian, and a very likely future Olympian). Plus we set a new course record and I set a new record for my leg. It was a fun weekend, but the racing itself was totally miserable. My leg started with a sprint up a ski hill and got worse form there.

Ran the Edmonton half in August. Thought I could hit 1:11, but when things got away from me I mentally caved and phoned it in. Ran 1:13, which is the same as last year, except this time I was basically slacking off for the second half of the race.

After this fiasco, tweaked my training regime a bit. Got a real solid block in between August and now, including workouts with 25k, 30k, 20k, and 26k of marathon-pace running (which 3:32/km, for the record).

So now I’m running the Okanagan marathon on Sunday. It’s a small affair, but it checks off all the important boxes for me: close enough to make the round trip feasible on a weekend, a very flat course, and a fall start date.

My “B” goal for the race is to run faster than female Finnish phenom Alisa Vainio (i.e. sub 2:33). If the “B” passes me by, I’m going to gun for a new PB. Extant PB is 2:39 from Portland last year. Considering how I’ve run in training and the fact that Portland also didn’t go well, breaking that time should be guaranteed barring some kind of DNF.

I clocked 25k at 3:32/km and 30k at 3:33/km in the middle of some pretty big blocks of training. If everything goes well on race day, I know I can get under 2:30, which is my “A” goal.

But thinking of everything that can go wrong still makes me a bit nervous. With six days to go, the hay is either in the barn or not, so I guess there’s no point in obsessing over it.

The whole thing puts me in mind of Brutus before the assassination of Caesar: “Between the acting of a dreadful thing and the first motion, all the interim is like a phantasma, or a hideous dream.”

Happy trails everyone!

To depart from my regular routine of waiting until Sunday to post comments, I am adding a few words of inspiration for the racers this weekend. Unfortunately I will not be able to track them as I am jumping in an 18mi race as a long workout on Sunday, doing quite a bit of practice pace work in a race environment with two of my training mates who will also be running alongside of me in Philly, including the woman who is shooting for the OTQ.

Slo-twitch - I posted it already in the other thread but I mean it when I say that I am 100% positive you are going to break 2:40 on Sunday. You have had a marvelously consistent cycle of training. Believe in yourself. Run your plan. You are going to crush that last 10k!

workingharder - I remember that it was just a few weeks ago you were running faster than marathon goal pace in a long workout (an "easy" marathon, if I remember correctly?) and you were wondering if your goal of 2:40 was too modest. Now that you nicked your hamstring you sound less confident. It's funny the way runners tend to doubt themselves the closer they get to race day. It's like they forget all of the training that came prior (like your 80 miles in 3 days of ultrarunning!), and cower at the thought of running 26.2mi at a daunting pace. But I remember your training, and nicked hamstring or not, you are ready to do some serious damage in Chicago. Read through your logs again if that helps you. It's okay, in fact very appropriate, to respect the distance of the marathon. But respect yourself also. You are ready.

Bonham - Ah, seeing your post put the biggest smile on my face! What a wonderful reminder of how fantastically whimsical your outlook on life/running is. We need you back in the thread regularly after your race. Even if just for the comments alone, haha. Godspeed this weekend, you are truly the "inimitable" poster on LRC. :)

Some final words of inspiration for your races. For those that are not aware, my username comes from the following quote:

"Look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it - but all that had gone before." Jacob Riis

Crack open the stone, fellows!