Road Racing and Training Thread- Week Ending December 4, 2016

Congrats on the PR slow!

Male 40 yo

Goal was 312 marathon, actual was closer to 313

Race yesterday was well organized, fair course, but headwinds for stretches hurt me at the end. I trained about 80% on trail so that part was fine, but there was a strong headwind for about 2 miles in the first half, then again for ~2 miles in the second half, then a final 1 mile stretch at the end. Zapped my legs a bit and so the last few miles I couldn't hold MP as well as I wanted to. Probably needed to be a minute or two faster than I was to feel safe in terms of beating the eventual BQ cutoff.

Just need to address training now to get faster and get myself off the cusp. However, family commitments make it hard to run any more than I am (55-60 mpw) so maybe sprinkling more MP into those Pfitz mid week medium long runs may help. I'll have to revisit my Daniels book as well. Pfitz got me from 3:40 to 3:10 in a year, but I need to break through, and just feel like more MP would help in lieu of more mpw (would love to run more but getting harder to justify to family!). Gotta solve it once and for all!

Good luck this week to all!

Nice work on the PR!

I had another good week.

M - 10.5 easy

T - 11 easy

W - 8 easy

Th - 6 easy

F - 4 easy

Sa - half marathon -1:14:19

Su - off

Very happy with the half. Was thinking 1:15 somewhere given my fitness, but I got out a little hard (5:32), and the weather was perfect, so I rolled with it. Paid the price a little at the end (last 3 miles were in the upper 5:40s compared to the upper 5:30s for the bulk of race), but I'm glad I got a better sense of my fitness after my long layoff.

Really nice racing fellas. Wow that's a really good half time smooth. And a great 5k pr.

I traveled to Orlando for TRE and felt a little banged up anyways so took it as a week to work hard. Have fun and cut way back on mileage and get some of these tweaks healed up for the winter 4 month push for that half

Sunday 10.5

Monday 4 (felt bad banged up )

Tuesday 7 ( supposed to be 8 but groin hurt)

Wed 4

Thu 6 ( plus a 400m sprint that night in a race against an empty pedi cab down I drive after 4-5beers)

Fri off

Sat off

32ish miles

Getting back into it today will hit 65-70 miles this week and 80 next week. Legs should be fresh

Did you win the race?

The pedi cab got me at the line by about 5 meters. Was fun though. Boss thinks I'm insane

forgot to post last week as I was pretty busy.

Age: 23

Residence: UK

PRs: 5K - 15:38, 10K - 31:53

Short Term Goal: Build a good base

Long Term Goal: Half Marathon Debut (3/19)

Monday: rest day

Tuesday: 6

Wednesday: 13.5 inc 2 mile, 8 x 1 minute fast (4 on hill, 4 on flat), 1 mile. 10:56, 4:45/m avg, 5:15. w/u + c/d

Thursday: 10.3

Friday: 4.2

Saturday: 4 / 10 inc Race - North Midlands XC Race 3 (just under 10K) - 14th (34:25). w/u + c/d

Sunday: 15

Week Total: 63 miles

:)

two awesome races smoove and slo-twitch! great running :)

Great job racing slo-twitch, smoove & matthias.

My week

M: 8 w/ 2x2mi tempo w/ 1 min rest (12:11, 11:53) in AM, strength over lunch and then donated blood in the evening.

T: off

W: 5 w/ 5x150m in spikes @ 20.low, I only times the 3rd rep and it was 20.1.

Th: 8 slow

F: 2.5, was warming up to do 1k repeats and my R calf was sore so I went back home. Tried strength later and that didn't agravate my calf.

S: off

Su: 4" of snow and 4 miles. Calf seems to be doing pretty good now, but I'll keep playing it by ear.

Total - 27.5

Easy week, working back up to full training volume:

M- 25 minutes easy, 6 strides

T- 40 minutes easy, 6 strides

W- 25 minutes easy

Th- 45 minutes moderate, 4 strides

F- off

S- 70 minutes easy working up to a moderately quick clip the last 20 minutes

NiceGuy- solid race. 3:13 might get you in. you could always go for another in the spring if you are so inclined. congrats

Smoove- very strong race, especially off limited training. Things are looking good for Boston.

Matthias- looks like you are laying down a strong base. which half marathon are you running?

RunRince- smart to chill this week

pewow- hope that your calf is cool. at the risk of sounding like a triathlete, i have been pretty into using compression socks (CEP) lately for recovery after workouts. they really helped my calves and ankles when i was messed up this spring, and i think they helped me bounce back much faster after Chicago too.

I'm just gonna hop on in and join. I'm 15 years old, and I'm a freshman in high school. Just got done with xc (pr: 16:36) and now I'm training for track.

Monday- easy 6 at a 7:15 pace

Tuesday- 3 mile fartlek with a mile warmup and cool down. I would go 2 min hard (5:00-5:20 pace) and 1 min easy, and just keep doing that for 3 miles.

Wednesday- off.

Thursday- 7 at a 6:42 pace. Felt smooth and relaxed.

Friday- 7 at a 7:04 pace. Felt alright, but legs were sorta heavy and it was just one of those days where I just wasn't feeling it.

Saturday- 10 at 7:08 pace. Was really looking forward to this run and it felt great.

Btw yall are racing very well, keep it up!

Great races everybody!

HS Sophomore

M (first day of offseason practice): coordination, flexibility, core exercises and weights. My coach is having us do these with the sprinters twice a week to try to improve our form and make us stronger and faster. I had no idea that we would be doing this instead of running, so zero miles for that day.

T: 6

W: AM- 6

PM- coordination, flexibility, core excercises and weights

Th: 10 x 150m hills, 2.25 w/u and 1 c/d

F: 6

Sat: 10k tempo in 37:20 (6:00/mi), 2.4 w/u and c/d. Felt controlled, but not as relaxed as I had hoped. I'm really hoping that I can run this pace for a half marathon in 3 weeks.

Sun: 7

Total: 41

Kind of disappointed that I'm still only running 40-45 mile weeks, which is less that I was doing last year at this time. Hopefully we'll start doing longer runs on weekdays at offseason practice and I can at least hit 50 miles next week and build from there. I still might do a half-marathon time trial of sorts in three weeks depending what the weather is like (it's been below 0 degrees F in past years at that time where I live).

Smoove- that was a great half! You are looking strong strong. I may need to pick your brain sometime. I have 4 months exactly to my half and I figure I will do 2 months building up my mileage as much as I can and 2 months of much higher intensity. Don't really know how to go about the intense part and I hate hate getting on the track for workouts...

Lots of runs of 10 miles or more (I try to get to the point where 10 miles is a recovery run), lots of work at tempo pace, often integrated into a 10 miler or my long run. You'll see some of that in my posts in a couple of weeks.

I was happy with my race, even if it was 15 seconds slower than my half marathon split in my last marathon. I'm hoping once I start back into the heavy workouts in a couple of weeks, I find myself fit enough to maybe revisit my Boston goals.

Cool. I am already at the point that an easy ten miler leaves me rejuvenated not drained in the least. I have just being doing a lot of 8-4 split stuff because it seems to keep me healthy. Although this winter those 8-4 splits are going to become 10-4 splits w the buildup to 100 mpw

Cool thread! I'll post my week on here. (18 yo college freshman, 2/26 week marathon buildup)

M- 6 miles 7:16ap at 7am. Snowstorm in progress and it was darkish. 4 treadmill miles 7:15ap 3pm. Lifted for the first time in a month after.

T- Morning workout. Mile WU, 3xMile w/ 1 minute rest (6:10s) then a 1.5 mile jog and 4x3min hard w/ 2min jg. 10 miles overall and 6:44ap. Didn't feel great.

W- 9 miles 7:50 ap mid-day. Started it really slow and relaxed, also didn't feel good. Gradual uphill for 4 miles then hit a shoreline trail and had a super steep 1.5 mile climb (500+ ft/mi) the rest was downhill but legs were dead so it was still slow.

Th- 7.5 miles 7:02 ap 5pm. Had slept in until 3, not a good day. Loop was flat. stopped at a track and did 4x200 R w/ 200 jg continuous.

F- 8 miles 7:16 ap with a buddy. 9:30am 27 degrees. Pretty hilly and the trails we hit had snow.

S- 16 miles 16:47 ap. Was going to be 15 but took some wrong turns and then made up the difference at the end of the run. Longest run ever, but went by fast. Was sort of booking it after mile 8 and splits were 6:10-6:35 for the rest of the time.

60 miles for the week.

slo-twitch wrote:

pewow- hope that your calf is cool. at the risk of sounding like a triathlete, i have been pretty into using compression socks (CEP) lately for recovery after workouts. they really helped my calves and ankles when i was messed up this spring, and i think they helped me bounce back much faster after Chicago too.

I thought compression socks were a marketing gimmick at first, but I eventually found them helpful for recovery after long training runs, and long races. Even if it was all just mental, I felt they helped. Couldn't believe I'd ever pay $40 for socks, but I was glad I did!

ST - Nice 5K PR!

Smoove - excellent HM

M - 3 easy

T - 7.5 easy

W - 7.5 w/ 10x400, 200 jog (hm, 10k, 5k, 3k sets)

T- 8 moderate

F - off

S - 6 w/ 3 tempo

S - 11.5

Total 43.5

Light week for me. Wasn't really planning on tapering this far out (2 weeks) but it's just what my schedule handed me this week. Rather than obsess with I decided to just roll with it. I don't think at my fitness level it's going to help or hurt me too much either way this coming weekend. Already looking forward to getting through Sunday and hopping back into real mileage once again for the next 4 months.

Goal: 50miler on March 4

I was feeling twinges of PF in my right knee and tightness in my left calf, but trying to stick to my plan, which included a 30-mile weekend revolving around a group trail run (18 miles, 4,000 feet climbing), but the calf began to get tighter and tighter and I started feeling a sharp pain and decided to kill the weekend runs and take up to a week off. Pain is in my lower calf, kind of near the outside of the leg, and I feel it when I land on my toe or have a strong push-off. From googling and some reading I'm guessing peroneal tendinopathy (an uncommon overuse), but really I'm not sure. It feels ok today (I could run down the driveway with no pain) but I'm hyper-aware of it and feel like it's a little sore at rest.

M - off

T - 8

W - 5/5 double

Th - 6

F - 6, super easy trails

S - off

S - off

week total: 31 (planned 61)