Road Racing and Training Thread Week Ending 24 July 2016

pewow- thanks for getting the thread going. sounds like a respectable race given the conditions. with good weather and even pacing it seems like 17:xx could be doable. when's the next race?

from last week-

Myles Splitz- training has been looking solid. looks like you are building a strong base

IL Runner- i don't remember the workout from last week, maybe an 8k tempo or some mile repeats... but I remember thinking that, based on that workout, you can probably run pretty close to that 15:45 3 mile goal time right now (at least on the road or a fast course)

Training...

m- rest

t- (8.5) w/ 12x 100m in 16"

*w- 4/3/2/1/3 cutdown. 4@6:20, 3@6:02, 2@5:42, 1@5:36, 3@6:05... Recoveries .5 mile jog (7:20-7:30 pace, teammate struggling so ran recoveries a bit slower than ideal). 6:15 overall avg pace for the 15 miles incl. recoveries.

th- 8.5 easy

f- 8.5/4.5

s- 9/5

*su- am- 4x2 miles @5:45 avg, 90" rec, on the road Pm-5

-75 miles for the week

kind of a down week, but some good workouts. will possibly post some comments later. seems like the thread is in a bit of a lull. need Stonecutter back!

Week didn't end as I've hoped. Have been dealing with some minor knee and hip pain. My plan was to gradually increase mileage by 4-5 miles week by week building into Pfitzinger's 70-85 mi/wk marathon plan. Probably too much too soon, so I'm backing it down to 50 miles this coming week and then restarting the build up.

Was planning 76 miles total for the week, but ended up with 70.

M: Recovery: 6 in the AM, 4 in the PM

T: 8 easy aerobic

W: 14 medium long run

TH: 6 recovery AM, swim PM

F: 12 medium long run

S: OFF, swim in AM

S: 20 long run

Hoping to get passed these niggles and get back up to my planned mileage in the coming weeks. Trying to just let the body heal, not over treat the issues.

Hope you all have a great week of running!

~J

slo-twitch - I like the long tempo/cutdown workout. Seems like those types of workouts would do wonders for marathon/ half marathon. Thanks for the vote of confidence with the 5k though I don't know if I would say 17:xx though, I'd be a significant digit more specific and say it was worth 17:5x.

RunMedic - Always better to make it to the start line than be in the shape of your life sitting on the couch. Smart move to tone things down for a while.

Mon 8 easy (7.27 min/m)

Tues AM 10 Steady (6.33 min/m) Tues PM 3.1 rec (9.06 min/m)

Wed AM 14 easy (7.55 min/m) PM 5 easy (8.01 min/m)

Thurs AM 6 miles easy (7.34 min/m) Thurs PM 4 v.easy (8.26 min/m)

Fri 8.3 easy (7.32 min/m)

Sat 3.3 easy (8.04 min/m)

Sun 13.6 easy (7.14 min/m)

Total Weekly Mileage: 75.9

Another week down and from next week gonna slowly introduce a bit of quality work closer to race pace and below. Happy with the mileage though as it's the most consistent I have been in terms of +70 mile weeks ever (don't think I ever strung 4 in a row over 60 before)

@pewow - Those tough conditions will stand to you mentally for future races, character building some would say so fair play a solid effort.

@slo-twitch thanks happy with how its going at the moment I tend to race better than I train so it augurs well for later in the year. Super running yourself you are in great shape. If you can keep this up reckon that sub 2.40 target will need a downward revision. That cut down tempo was savage.

@RunMedic sensible approach better to find the sweet spot with mileage and slowly creep it up. Consistency is very underrated and is where you will make the gains over any one or two big mileage weeks.

What is a sensible build up? I was successfully running about 64 mi/wk last year in prep for a January marathon. I thought I would be able to get back there pretty quickly, but I guess not. Is 3-4 miles/wk, after a down week sensible?

Male, 15, incoming Sophomore

PRs: 4:43 1600m, 10:06 3200m

Goal: 15:45 XC 3 mile

M: 11.5

T: 7

W: 5 mile tempo in 29:42 (5:56/mi) + 1.5 w/u and c/d. Started out a bit too conservatively because I was afraid of the heat, then sped up to tempo pace the last 4 miles. Splits: 6:04, 5:56, 5:53, 5:53, 5:54

Th: 7

F: 7

Sat: 12

Sun: 7

Total: 59.5

Running was difficult starting on Thursday because of the high heat and humidity. Luckily it's cooled down to better running conditions for this week.

Hope everybody has a great week.

late to the party this week, mainly because my training was pretty poor!

Monday: 13.1km @ 4:53/km

Tuesday: 9.9km @ 4:41/km before breakfast

Wednesday: 10.5km @ 4:50/km before breakfast / Cycling

Thursday: 9.7km @ 4:50/km // 15.3km @ 4:50

Friday: 12.1km @ 4:35/km

Saturday: 26km @ 4:49

Sunday: 7.2km @ 4:42/km

total 104.1km

that's right, no work outs and no good long run. It has been/is hot and humid here at the moment and I am not a warm weather person at all. I am trying to get up and run before work, but quality before breakfast is tough too. They are also re-laying the local track, so I can't do my intervals where I usually do them!

Anyway, I plan a down week now, even though I don't really feel run down. In the next cycle I will pick up the number of sessions I do, then the last cycle will be race specific stuff. I hope it cools down, or stops being humid soon, The last 10km of my 26km run on Saturday were a death march :(

Missed last week and am very late this week but just recently got back from a mini-vacation to visit family. 2 weeks ago was solid in mileage (50, one day of hills, 10 mile long run) but nothing exciting. I'll post my last week:

Monday: 7 easy w/some progression, strength/conditioning

Tuesday: 7 easy

Wednesday: Off, travel and strength/conditioning (which happened to contain a lot of running)

Thursday: 7 easyish (7:05 with wind/hills)

Friday: 7.5 hilly (2 major climbs)

Saturday: 3.5 shakeout, 6 strides

Sunday: 10 mile race (61:50), 1.75 between w/u and c/d

Very good race for me. Had never run a 10 miler before but my 10k PB previously was only 39:56-recent (June, although just at the start of summer base). Went out pretty hard like usual but didn't have a major fade like I usually do in a 10k. It was a bit of a hilly course, with the 8th mile containing the most hills. Net downhill overall, with a lot of that coming on the last mile. 8th/9th miles were both 6:25 for the slowest of the race, while the last downhill one was the fastest at 5:51.

I'm excited for the XC season coming up, considering this is by far the best result I've had during an offseason or a longer race. Will be starting with some base workouts this week or next, up until now it's just been easy mileage, strides and hills.

RunMedic wrote:

What is a sensible build up? I was successfully running about 64 mi/wk last year in prep for a January marathon. I thought I would be able to get back there pretty quickly, but I guess not. Is 3-4 miles/wk, after a down week sensible?

i don't think there's any fixed answer. sometimes ive been able to build back quickly, but if there was any time off in there it can really change the equation. it's hard to say if the soreness is just a "general mileage" thing or maybe stemmed from a particular long run or workout where something got tweaked. with that said, I'd think that 3-4 miles

a week would be fine with a down week once every 3 or 4 weeks. but first definitely try to shake off whatever is feeling weird.

CA Running- solid 10 miler. looks like your fitness is strong.

NUFC- it's very hot in US now too man, brutal. it's the first time I've actually gotten up at 5 or 5:30 am to run. you still have plenty of time to get in the marathon specific stuff.