Road Racing and Training Thread - Week Ending 11/22

Pikachu wrote:

Take my advice with a grain of salt because even in half marathon preparations I always topped out at 100+ miles per week.

My bread and butter workouts were stuff like 3 x 3 or 2 x 5k at goal pace with 1k jog rest and progression runs of up to 18 or 20 miles. When you run good mileage and are able to cruise through 2 x 5k at goal pace you're ready IMO. The traditional 4 - 6 mile tempo that many US athletes do is basically the same.

Pikachu

Thanks. I think I'll use the 3x3 and 2x5, and run that progression except as 14-15 miles instead.

F'ing ay Stone! YEAH! Way to go. TO everyone who raced, kudos. Marathoning is no joke. To the guy who ran 308 vs 307, dont be so hard on yourself man!

Goals-

1. Be healthy and happy- check

2. see how my body adapts to a high mileage plan- 10% a week is the goal, which I have attained so far.

3. sub 250 marathon chicago next year- nowhere near that fitnesses

4. figure out my musculoskeletal imbalances- just start chiropractic stuff, we'll see how it works

5. perfect diet- getting there, i live on an organic farm in the rain forest of st croix and most of what I eat is what we grow so that's a start :)

M-Off. Legs are feeling better already and ate healthy. Yay!

T-7.5 PM. felt really strong. Best ive felt since starting running again.

W-8.35 AM- wow my legs are whooped

Th-off- had an epic snorkel I saw two huge nurse sharks and moray eels

Fri-8.1. legs are tired

sat- 8.1 legs are feeling ok, but I still pushed it a bit too hard

sun- 8.1 went nice and easy and felt good.

40.15 total

Goal Race: CIM (2 weeks)

Mon- 14 miles at 7:34 / 4 miles at 7:24. Strides.

Tue- 16 miles. 7 mile alt tempo (slow/fast). 5:13 avg. (5:24, 4:58, 5:25, 4:58, 5:27, 4:57, 5:24).

Wed- 12 miles at 7:25 / 4 miles at 7:21. Weights.

Thur- 12 miles at 7:22 / 4 miles at 7:18. Strides.

Fri- 15 miles. 2x5mile with 6 min active rest. 5:13 avg. (5:19, 5:17, 5:17, 5:16, 5:09) (5:19, 5:15, 5:14, 5:11, 4:55).

Sat- 10 miles at 7:09 / 4 miles at 7:09. Weights.

Sun- 10 miles at 7:09 / 4 miles at 7:05. Strides.

Total- 105 (*110 equivalent*)

I had a pretty good week considering the crazy mileage I ran last week. I'm pleased with it all for the most part. The alt tempo on Tuesday was a bit tough but afterwards I felt fine. The weather was rough that day, 84 degrees, but I still ran close to enough to the planned paces. Then for Friday's 2x5 the goal was just 5:15 MP. I fet like crap on the first set but get much better on the last set. Closed very strong. Only two weeks until race day. I'm feeing great and confident. There's only one more real workout left (8 mile tempo Thursday) then it'll be smooth sailing until the race. Hope everyone's week went good.

Stone- Great race. I thought you were going to be even faster to be honest. Your half way split looked great which made me think you were going to crush it. I was laying in bed all rested from a good nights sleep while you were in a world of hurting lol. I got your 10k, half, and 30k splits. No matter how you look at it you ran a monster PR. You have to be happy with that. Good job and hope you recover well.

Slo-twitch- Solid race from you as well. 11 minute PR is no joke. I think you still have more room for improvement as well. Enjoy the well deserved PR and start getting ready for this next cycle. Good things in your future.

Male, 16, Sophomore

PRs: 2:16, 5:04, 10:59, 17:28

Goals: Build solid base for track, improve basic sprint speed

M: 4.5 very slow and easy

T: 2.5 warmup+ 8x160m hill sprints at about 90-95% effort with full recovery + 2.7 cooldown. Then lifting legs/triceps immediately after.

W: Weights in the monring, chest/back. Then that afternoon 6.4 easy

T: Weights, shoulders and biceps/6.5 easy

F: 6.5 easy

S: 6.55 easy

S: 80 minute long run, 10.45 miles

47.2 Total

IllinoisRunner- Good luck with the half training. I considered it last offseason (freshman year for me) but I felt I wouldn't be able to handle training and peaking for a race like that and then racing a full track season. Also, you're 800 goal time seems a little slow. I don't know if maybe you lean more towards long/aerobic events, but you should be able to run quicker than 2:15. A few weeks ago I ran 5:04 and 2:16 in time trials, and I'm a more aerobic long distance guy with no speed.

Pewow- our training will probably extremely similar until you start peaking towards 800 and me towards 3200. I might be running indoors this year, but it's up in the air right now. I'll be peaking mid-late May.

RunnersFix- Looking good for the race! I like the alternating tempo workout. I'll probably give something like that a try here soon.

Senior PR's of 2:14, 4:50, 10:54, 17:58 and 37:57

Monday: 6.5@ 6:53 pace

Tuesday: Off for an orchestra concert

Wednesday:4.1@ 7:19 pace

Thursday: Workout*

Friday: Off

Saturday: 5@ 7:28 pace

Sunday: 6@ 7:19 pace

Total: 28.6

* 20 minute warmup, then 10x180 with 180 rest. Did it at an indoor track near my house. Didn't know how stiff the track was until I woke up with my knee three times it's normal size. Went back down after I took a nice nap on Friday afternoon. 10 minute cooldown afterwards

I used to post in this thread a long long time ago. Back in Pablo's days. Not as fast as I was then. I was in Philly hoping for something below 3:05 (or a 2:59 miracle). I knew from the start it wasn't my day so I did a 3:09. It just wasn't fun out there. My GPS was whack, the 2nd mile was off. Even mile 1 seemed long with construction. The wind sucked and I though we'd have a tail wind when we turned around in Manynuck. But definitely felt a headwind on the way back.

Sorry for the butt-in but saw the Philly discussion. Hopefully I'll be faster in Boston and at least I got a BQ-15 for 2017. It helps getting old I guess.

[quote]slo-twitch wrote:

Work it- sounds like a good buildup plan. I'd take Pikachu's suggestions. Maybe check out some of that training that Runnersfix was doing a few months ago and find a way to modify it for your mileage level. I've never really trained specifically for a half, but I do like alternating tempos like 8 miles continuous alternating mp and hmp.

Thanks. I haven't really been around long enough to know, but did Runnersfix do specific half training recently? If so, when? I'll take a look for sure and obviously modify it to 50-60 rather than 100+ if I know when to look for

Goals for spring track:

Leather for track 2015

Medal at district

Upcoming race: December 12th Jingle bell 5k

-----------------------------

11/16/2015 - 11/23/2015

Base Week 2

Monday

AM 5.1 easy

PM 4.3 easy + 8x hill sprints

Tuesday

AM 3 easy after team pictures

Wednesday

AM 1 wu & drills 4x1600* 1 cd

PM 4.1 moderate

Thursday

AM 5 easy + core

PM 3.5 easy + 8x strides

Friday

AM 5 easy + 4x strides

PM 3 easy +8x strides

Saturday

AM 11.5 long run**

Sunday

PM 3 super easy

total: 55.7 7h 27m

* 4x1600m @ tempo with 200m jog “recovery” in 60s. 6:26 6:34 6:32 6:35. I definity started a little too eager, but otherwise it felt comfortably hard.

** 60 minutes easy followed by 15x 60s on 60s off. “on” ended up being ~6:20 pace. The 60m easy felt like a prolonged warm up while the last 30m went by fast. It was a fun workout, but wouldn't be able to do it weekly, or even bi-weekly at the moment.

Nice runs from those at Philly this weekend.

Stone Cutter: Way to go. 7 minute PR (in rough conditions!) shows you did everything right. Even when I may be faster I want to say you (and some other gusy here) are an inspiration. Getting up at 4:30 am to run while handling job, family, etc. and busting out marathons at 4min./k or faster is pretty cool!

NUFRichard: The 37:20 10k should be very possible. After all you went through 10k in 37:3x in this race on average!

pewow: Good week! The 20ish temperatures and snow have been arriving at my area, too :)

learning curve: That 16 x 400 workout is insanely fast. When you play it right, 2:46 should be very possible. Perhaps be a bit cautios to not do to hard stuff too far away from the goal race. On the other hand there's not really a wrong time to be fit!

slow-twitch: Great, GREAT race, really. I saw that coming bc you had a great build up but you executed well. Enjoy your well-deserved rest!

Nice guy: To be 1 or 2' off in those conditions means you really were in shape for your goals. Keep your head high. And congrats for the HUGE PR!

Forcerunner: That 4 mile tempo is insane when we consider your PR (iirc 1:08:xx), the conditions and that you are very sensible and reasonable in training. Good things to happen in your next races.

Illinoisrunner: That cancellation sucks but: 17:31 means you are in a very good spot to crack 1:23 in the half.

Renewed marathoner: Solid and consistent week!

RunnersFix: It really looks like you're ready. Coming off of that 130 mile week and doing ok means you have it.

Oklahoma Guy: Good week. Not to be a jack*ss just one random thought: If you wanna better your spinting speed I'd incorporate something shorter than 160 hill reps bc I feel like that's more strength endurance training. It will make you faster bc it's good for your stride but you won't get the same nervous benefit that you get from flying 30s or so. Just my 0.02.

King_Slayer: Good to hear your knee has recovered pretty fast!

Another: Props for fighting through that miseable conditions. Enjoy your downtime!

Cogs: I like your week with many doubles. Great work.

Oh and avg. on Saturday incl. the 2 x 10' was 6:06. Forgot to write that.

just a drive-by message to congratulate Slo-twitch, Stone Cutter & NiceGuy on their Marathon exploits yesterday! Also well done to NUFCrichard with his 15K, that goal for the 10K is looking more and more likely

No point me posting my week as i did, well, nothing haha! Base training starts today though... more to come next week!

:)

Stonecutter Slo-twitch Niceguy: PR PR PR! You guys are animals! I went for a short run Sunday and all the time was thinking "I hope the guys in Philly aren't in this wind". Well done all of you.

My week:

M: 8 mi easy

T: 6 mi easy

W: 4 mi easy

T: 6 mi easy

F: off

S: off

S: 8 mi easy

Total: 32 Miles

Not much to say about this week. I pretty sure I have decided I'm going to try and go for a Half Marathon PR this spring (sub 1:23 for me). I really would like to break 1:20, but I don't want to chase it and over train. Maybe PR for the spring and go for 1:20 in the fall?

Stonecutter: Awesome race bro, I haven't been posting for a couple months but have been following your training. Choose a fast race in the spring and you'll crush another PR. I appreciate all you have done for this thread and look forward to your training and your feedback next cycle.

Slo-twitch: Tremendous time for 2nd marathon with bad conditions. You have some legit talent.

Niceguy: Sorry to hear you didn't post your desired time, but you did absolutely everything in your power to pull it off. My goal last year was Boston, and honestly the main reason I made it (only by 52 seconds) was the course I chose (St. George). I was in better shape this year than last and ended up 6 minutes slower on a tougher course. You are already there fitness-wise. Another Pfitzinger cycle and a better course/conditions should yield 5-7 minutes easy. I hope you keep posting here and destroy it next spring.

Pikachu- I'll take any advice from anyone on this thread, especially you! That is something I have thought of. I may keep these longer sprints in and then after my tempo workout hop on the track and do some 30-50m sprints. The 160s will generally always come on Tuesday and the tempos on either Thursday or Friday depending on how sore I am. What do you think? Another thing I've thought of is alternating the short sprints with the long ones.

I'm still lurking, though my running has been in a rut of 3 times per week for the last month. I really just have excuses so I'll not even bother explaining! :-)

On the plus side, I do feel "stronger" when I run now. I'll make sure to run 5x this coming week.

Personally I like to work on sprint speed after shorter easy runs. I feel that I'm more likely to pull some muscles/tendons after hard or long running. When you look at my training I usually do one or two times per week strides after easy runs of usually 6 - 9 miles. When I go longer I am a bit more cautious bc I don't wanna overdo it and pull something and I wanna be abel to run at 100 % and recruit all the fast muscle fibres. When you are too tired that isn't possible :)

thanks gentlemen! still a little mixed feelings about missing the 2:40, but realized today that the marathon pace on Sunday was actually faster than what I could do for a 5k in June 2013 (and those 5ks were after 4-5 months of "training").

Work it- Runnersfix was training for a half in September, so maybe check out some of the July/August threads- I thought that he was doing some really great training.

Runnersfix- Im confident it's going to be a great race for you at CIM. For one thing I have no idea how you run these boss paces in such warm temperatures during training. Having cooler conditions for the race I would assume will give you a huge boost vs what sounds like are typically really warm temperatures for your workouts.

Another- solid race. I think maybe it wasnt your Garmin that was off for the second mile. I was taking manual splits and the second mile marker on the course was definitely :35-:40 late for me. Then the 3rd mile was short (evening it back out). I can't believe they didn't have that together. Like an idiot i let the late 2nd mile marker throw me (thought my Garmin was messed up) and ran a mile in there at half marathon pace. Probably did not help out my race, but a good lesson. Good luck with your Boston buildup

Stone Cutter/Slo-twitch/Niceguy - great races especially given the weather! Well done!! For lack of better words, some inspirational stuff as I think about my goals over the next year.

Bio: Male, 32, 168

Next race: Spring (TBD - Most likely 500 Festival HM in Indy) / Fall (TBD Marathon)

Goals: sub-1:20 / 2:50

This week has been a little rough at work. My company announced a downsizing and we are executing that now. Given my job, I have been pretty busy, which is ok from a recovery standpoint as I am two weeks out from a marathon, but I haven't gotten around to posting.

M - 5 (7:56)

T - 5 (7:55)

W - 5 (8:02)

Th - Off

F - 6 (7:49)

Sa - Off

Su - Off

Nothing special. Just easy miles. We didn't have our kids over the weekend so with trying to get in some quality time with my wife, going out with friends, etc, I never got around to a run on the weekend. Plan to add back from miles in this week and get a good 80-90 minute run in over the weekend..