Road Racing and Training Thread- Week Ending April 16, 2017

I ran my first and only (trained for) marathon oct 2012. I died from mile 22 on to a 2:41 which was already 10 min faster than i expected/was shooting for. Just went for it with the group. Grad school/wife life sidetracked me. Im up 25 lbs and almost 5 years but at age 30 im going to train for a PR. Ultimate goal is sub 230. I ran five days this week- just 3.x each says (15 on the week) but even from mondays run to today i dropped 1 min/mile. Long road ahead but here's to it-

Good luck all

I am thankful for another good week of running. I may have felt even better this week than last week, and got in more miles (72). Wanted to test the waters a bit on Tuesday, and make sure that I still have some speed. Thus, I did a 4x1 track segment at about 10k pace.

M: 11 miles easy...7:15 overall pace...hilly route

T: 9 miles total...4x1 at about 10k pace on a warm morning (70-77 degrees), 2 mile warm-up, 4x1 of 6:24.4, 6:23.5, 6:22.3, 6:20.1 (active rests of 1:49, 1:56, 1:57, and 1:58)...two mile warm-down. All done in control and felt very good throughout.

W: 11 miles at 7:13, felt pretty easy...hilly route

Th: 11.25 miles at 7:03 pace, felt very good, finishing 6:57, 6:47, 6:43, 6:43, 1:34

Th: second run: 5 miles at 7:13 pace, last mile 6:55

F: 10.25 miles at 7:04 pace...felt pretty easy. Finished 6:49, 6:54, 6:52, 6:48, 6:37

Sat: 15.25 miles at an overall 7:18 pace. Felt okay, but then clearly better in second half of run. Rolling hills. Finished 6:43, 6:47, 6:51, 6:36, feeling very good.

72 miles total

Looking for another good 70+ week this week.

Happy running and all the best...

Big congrats to slo-twitch on the 5k. I probably saw you come down the finishing straight, as I was standing just past that final bend off Boylston into the Commons. I also saw a double-amputee who probably finished around 18mins and a blind guy wearing an Elvis costume (running with a guide) who was finishing just under 20mins. Incredible. Great races by Ben True and Molly Huddle.

My week was full of non-training. Mon-Thu, I was in Austin for BBQ, music and drinking. Got home late Thu night and was back on a plane to Boston 6hrs later. I'm going to 'run' Monday, doing a slow jog/walk at the back of the field. I haven't been training for the past 10 months due to an injury, but I want to maintain my streak of Bostons and enjoy the weekend here. Boston is a great city.

M - 0

T - 5

W - 0

T - 0

F - 0

S - 0

S - 4

9m total. Very impressive.

Mon: 10 in 1:07:27

Tues: Trail, 7.5 in 58:59 with ~500 gain

Wed: A.M. 10 in 1:07:33 P.M. 5 in 29:30 on treadmill @ 1% incline

Thur: Off

Fri: 14 in 1:38:07 with ~1,500 gain

Sat: 10 in 1:08:47

Sun: 14 in 1:41:14 with ~1,500 gain

Total: 70.5 miles with ~3,500 gain

Sketchy week. Right hammy has been sore. Took Thursday off and had a massage. Will take another day off this coming week and probably skip any tempo/speed work.

I think this is my first time under 80 MPW for a non-taper or recovery week in about 8 months.

BBQ, music and drinking is what I intend for the remainder of April, after tomorrow.

Taper week!

M - 6 easy

T - 6 easy

W - 2 up; 4 x 1200 (3:51 average) w/1:00 rest

Th - 3.5 easy

F - 6 easy

Sa - off (travel)

Su - 4 easy

1200s were supposed to be at tempo pace but ended up a bit faster than they should've been. Part of the issue is my data is too good and I know exactly what I ran that workout in for pat cycles, so instead of cruising through at 4:00, I had past times in the back of my mind.

I am locked and loaded and ready to go. 148 for those interested.

I am probably going to start around mid 5:40s instead of low 5:40s, then slow some for the hills and see what I have left after Heartbreak. A less aggressive plan than I originally had, but I'm trying to be smart about the heat (66 degrees).

It will be a game time call.

I like your race plan, Smoove. Glad to hear that you are locked and loaded. I think keeping your eye on the weather is a good idea. The biggest factor in a marathon is often one seemingly simple thing: temperature.

Have a great race!

Male 40 yo, 5'10 138 lbs, goal is 3:10 next week

S - 6 easy

M- 12 with 2x (35 min easy, 15 min tempo)

T - 5 easy

W - 7 easy

Th - rest

Fr - 10, Witthohn 2 easy, 2x(10 min tempo, 3 min rest)

S - rest

Total - 40

One week to go until this slow old guy goes for it. Meanwhile a big good luck to everyone in Boston tomorrow! Good luck and good running to all.

Smoove- find wardian and lock on his shoulder then say.. at least you don't need a compass on this course.. as you leave him to go home devastated

My week was back to mileage and it feels good!

Sun pm 17 mile

Monday am heavy upper body weights pm 11 miles

Tues 4am 4 pm

Wed 4am and upper body weights. 16pm

Thu 4am 6pm

Friday 11 am 4pm

Sat 9

Total 90miles. Feels good. Almost to peak mileage. At 16 so far today and planning on more after finishing these beers w my peoples.

Runrincerepeat wrote:

Smoove- find wardian and lock on his shoulder then say.. at least you don't need a compass on this course.. as you leave him to go home devastated

My week was back to mileage and it feels good!

Sun pm 17 mile

Monday am heavy upper body weights pm 11 miles

Tues 4am 4 pm

Wed 4am and upper body weights. 16pm

Thu 4am 6pm

Friday 11 am 4pm

Sat 9

Total 90miles. Feels good. Almost to peak mileage. At 16 so far today and planning on more after finishing these beers w my peoples.

I love this!

Good luck to Smoove and all the other Boson runners...I can't keep track of them all. AngryJohnny?

M - 8

T - 2up 4x1200 with 400r (per mile pace 6:12, 6:04, 5:55, 5:36) 2down --- was supposed to be 6:02-6:18 pace per Hanson's 3:00 plan but I felt good and really pushed the last 200m because I don't get to go really hard ever when marathon training

W - off

T - 1.5up 8@MP 1.5down (6:51 average, 6:43, :57, :53, :53, :47, :45, :55, :53) --- still trying to nail down exactly what 6:52 feels like but this was the most relaxed the MP run has felt and it was the first week at 8mi so encouraging even though my splits ranged by 14s....a lot better after he first 2 miles.

F - 7

S - 8

S - 16

57.75 total. Near the tops of what I've run for a week, all in all sill feel like 3:00 in 9 weeks is possible but not impossible. We'll see how it progresses.

Also I rebuilt my shed this week. That counts as "crosstraining/strength" because it is a total body workout.

Slo-twitch, my most sincere congratulations! Your progress has been a joy to follow and you've put together some serious weeks over the last year. I think you have much faster than a 15:55 in you still!

I've been lurking but haven't posted in 6 weeks probably. Training has been going well with the last 4 weeks over 60mpw with a nice mix of workouts. Ran my first race of the season 2 weeks ago, an 8k in about 27:20ish. A bit slower than I was hoping for, but right around where I would expect to be based on my workouts.

M - rest

T - 5.5/10 3.5 mile tempo @550 (cut short because of some stomach issues)

W - 6.5/6.5

Th - 8

F - 8.5/4 vO2max 6x.5m avg 2:36

Sa - 16

S - 5

Total: 70

I did a speed workout last Sunday (3 set of 5x100 sprints ) that really destroyed my legs for the next 3-4 days. Tempo run on Tue was tough going the whole way and stomach issues forced me to cut it short. Friday's vo2max session was tough but I'm generally happy with the effort being the first non-fartlek vo2max work of the season. I'm generally happy with the last 14 days of training as I recovered very well from the 8k and got in a variety of quality sessions + mileage. Will take a down week this week hopefully around 60 a light tempo workout and another speed session laster in the week. Goal for this season is sub 16 5k and sub 76 half.

Good luck to everyone in Boston and happy running to all.

Thanks. The new Lunaracer 3s that I got from some rando on eBay are ready to rumble, as am I, though like others am uncertain about what to expect with this weird weather. Just going to run conservatively based on feel and try to control the race rather than let it control me. If I do that then it will be a victory. Regardless, the hamburger and ice cream that I consume after the race are going to taste really effing good.

Gordon Tremeshko wrote:

Good luck to Smoove and all the other Boson runners...I can't keep track of them all. AngryJohnny?

.

Good day for me 16 at 11am .. 12 at 6pm.

8 millers in between

thanks paleale. great to hear from you. 27:20 is brisk as are those 800s. keep it up. maybe will see you at Chicago marathon this fall?

thanks also Darko, Hereford, RunRince, Smoove and Runnergirl.

Darko- you are fast man, those track intervals are hammering. What did you run for that recent 10k? Looking forward to following your track races.

Hereford- yeah I saw that runner with the two prosthetic legs (and his guides)- didn't catch him until after the mile mark actually, he took it out hard. There was also some 12 year old who went like 16:40.

NiceGuy- you are due for some good weather conditions this marathon

RunRince- serious volume. For 5k Steve Magness has a great article on some of Canova's "blend workouts".

My week was light. I tapered hard over the last 5 days before the race yesterday.

M- 6

T- 6

W- 5

Th- 4

F- 3

*S-BAA 5k- 15:55 (:23 pr) PM- 4.5

Su- AM-10 PM-4.5

48

Best of luck tomorrow, gentlemen.

I am just so excited to see what happens tomorrow that I had to run all day...

I plan on as many miles this summer as I can handle..assume that's 120 range.

Does rupp have a shot at winning? I think hasay may do something special

I am almost certainly backing off of my time goals. Peak race time temps are now going to be 70.

Smoove- good call. I think you have a big advantage in dealing with heat. But if by chance things get really rough out there I would seriously consider walking off and coming back for Grandma's (or Eugene, Hamburg etc). I'm only saying this because I wish I would have followed my own advice last year and also because your fitness is so strong right now. You are ready to go sub 2:30 in better conditions.

Temps could help you place wise though! Give hell in beantown boys..