Road Racing and Training Thread- Week Ending August 13, 2017

Slo - Man you are killing it. 30k smack on Marathon pace in the middle of a 100m week this far out from race day bodes really well. If you can hit a couple more key workouts and stay healthy, you should have a great run. Any tuneup races planned?

Runrincerepeat -- Nice to see you are feeling 100%. Consistently layering those weeks of workouts on top of each other should lead to some good fall racing

outside runner -- "Drank no water during any of the runs" God bless you. That's a really solid Friday run though. Also, the 48 hour thing seems bogus to me as well. I think it's more mental than anything as runners can be headcases a lot of the time (myself included). But even after seasons where I take a full week off from running I really don't feel like I have lost much of anything once I get back to running a couple days.

Smoove -- Just an overall note, since I joined the thread 6ish(?) months ago your consistency has been killer. Even when you bring your mileage down, you maintain fitness and stack nice workouts together. That Tuesday session, especially solo and in the heat, is tough and I would think 15:45 is reasonable as a result. But I honestly wouldn't be shocked if you ran much faster just based off of how experienced you are and how much life-long mileage you've got under your belt.

Laughlin -- nice week, the volume is there. An XC series would be a great way to have something to structure training around and get really fit for the fall - could be exciting.

Runn3rgirl-- best of luck with the race. also I have to echo what others have said about your 3x2 from last week -- perhaps the most impressive result (race or workout) I have seen from you since I joined the thread. Think you would absolutely rip a HM in the near future if you dedicated a buildup.

Chunky -- Mileage is looking really good, and I am sure the quality stuff will follow. That's a really solid 2+ hours of work on the long run, consistency will pay off if you can keep hitting those sustained efforts. Best of luck in the rust buster

pale ale -- Best of luck in the race. Based off last week, seems like you are pretty fit. that's a really nice 8m progression

Over all it was a decent week, but really hot until Saturday evening when the heat broke. It was pushing hundred, but a front came through and Sunday maxed out at 60 degrees with showers!

Male, 39, training for Frankfurt Marathon on 10/29, sub 3:20 is the tentative goal , first marathon. Have done a 1:32half off about +-25-30mpw 3 years ago, 17:03 5K XC, 2 flat 800 way back in HS!

Monday: 3. mile recovery run

Tuesday: 8 miles, hilly, 8:26 pace

Wednesday: 30 min cross training (Baby snafu in morning prevented me from my planned 4 mile recovery run)

Thursday: 1.5 mile warm up, 5*400 meter hill repeats (645-7 min pace), job down between hills, 1.5 mile cool down, 5 total miles

Friday: off

Saturday: 8 miles total, 1 mile warm up, 7 miles at Marathon pace, averaging mid 740s, last 2 under 7:40. moderately hilly

Sunday 16 miles at 8:45 pace, extremely hilly, 1000 vertical feet. longest run of my training so far. Cool cloudy weather finally, beautiful scenery up through farm country to some mist covered hills near the Kosovo/Serbia border. Felt easy even with the hills, trying to keep the pace conservative. Feral dogs are also a problem! Will try to run with someone on the next long run!

Total: 40 miles + 30 min X training session. Fresh cool air has me feeling invigorated for this coming week! 10 weeks to go. All these hills, feral dogs, potholes, bad drivers in Kosovo are going to make a flat organized Frankfurt course feel easy.

slo - awesome week. The 30k run looks like a tough one. Keep going! The workout sunday is solid, given all the mileage and the 30k from 4 days earlier.

runrincerepeat - I like that workout on Friday.How does that first mile feel after the 200s?

outsiderunner - Maybe you should consider slowing down a little bit on some of your runs, given your hamstring tightness?

Smoove - That workout looks like a killer. Good luck with the 5k. On another note, how do you manage your running with three kids and basically two jobs + a wife that runs as well? Just curious, as I have two of my own (1.5y & 6 weeks) plus a demanding job (working in M&A). Looks like you still get in very good mileage and quality!

Laughlin - Solid week, lots of volume. Don't overdo it!

Runn3rgirl - how much time did you have between intervals on Monday? And, as others have already said, that 2x5k workout must have hurt!

Chunky Vanilla - Impressive long run, very strong pace.

Darko - I am sure you will do just fine for the 15k. Nice fartlek session, like this kind of training.

Hi all,

Male, 31y

Goals: sub 16:30 5k

M - 2k swim

T - 10.7k ez w/ 4 strides

W - am 3.5k activation // pm 11.2k w/ 3k race (9:44,44 - PB)

Th - 15.2k

F - 22.3k

S - off

S - 20.2k w/ 1x3', 4x5' hills (alternating 1' hard, 1' medium) + 4x1' hard

T - 83.2k

Pretty happy with the week.

The race on Wednesday has me pumped and motivated for more. It was super hot (95F). The field had some pretty young runners (13-16yrs) who I battled most of the race. Splits were 3:18/6:36/9:44, i.e. super fast last kilometer, ran the last lap in 69/70. It felt like I paced it really good.

The long run on Friday was supposed to be on Sunday, but as I knew tht I could only get one run in on the weekend, I moved it.

The hill session on Sunday felt controlled until the 4x1', those were a killer.

Overall, super excited for the PB and looking forward to my next races, the first one being a 5000m on Aug. 24.

Comments are in a separate post.

Philip

The thing is, I look a lot busier on paper than I actually am. I'm coaching folks, but only a half a dozen or so, and a lot of that is done in the little cracks in my work day as a transactional lawyer. My work schedule is also pretty flexible, so I can sneak out during a slow afternoon from time to time to get the miles in since I may end up working during the evening hours. And my wife also running actually makes it easier as it creates a fair degree of understanding about the need to get those runs in, and since she runs in the morning (and I really can't convince my body to do that much), it doesn't impact my running very much. I think the biggest adjustment is that, as compared to the past, I don't have as much of a social life outside of family activities and regular lunch with friends and colleagues. We have a lot of friends, but most of our social interaction with them is getting families together for dinners in each other's homes, etc. I also catch up with certain friends by way of running. Lots of multi-tasking. The days of college football Saturdays at the bars with my friends are gone, as are the late nights out.

hantph96 wrote:

Smoove - That workout looks like a killer. Good luck with the 5k. On another note, how do you manage your running with three kids and basically two jobs + a wife that runs as well? Just curious, as I have two of my own (1.5y & 6 weeks) plus a demanding job (working in M&A).

It's great to see everyone having great weeks here. Seeing others push themselves to get better and see what they can do is great motivation to me as well as others. As for my week it was ok.

Mon:5 easy

Tues: 2 w/u, 2x2 tempo(6:40,6:40,6:46,6:47) 5min jog in between, 2 c/d.

We'd:7 easy

Thur:4 easy

Fri: off

Sat:2m w/u, 5k(19:23),1m c/d

Sun:off

30 total

My right quad has some pain and has had pain for a few weeks. Not too bad just annoying. Also some pain in my hip in the front. Going to trim the miles again this week and see how it goes.

I can actually post for last week

M- Easy 4/3.2

T- Easy 8

W- Easy 6.5

Th- Easy 7.3

F- Mile Alternations Easy/Moderate - 8

Sa- Easy/Recovery 13.3 (ran with a local group), very slow

Su- Easy 11.3

Total= 61.8

Starting workouts this week- trying to planning LTs on Tue and Fri

J - Looking strong, figured that sucker would heal up quick.

Slo - I would love to hear about your progression from 19;20 shape 3-4 years ago until now, Esp the first two years.

Hope everyone has a fantastic week of work/school/training!

It's nice that you have such flexibility at work! How old are the kids? Are you running after the kids went to bed? What about weekends?

Hantph96 - thanks! I appreciate the encouragement to not overdo it, since that was sort of my MO in college. 6 really easy miles this morning plus four quick strides has the legs feeling much better.

Hoping your hip/quad issues are nothing serious.

Monday: Weights

Tuesday: 10 miles @ 8 min pace

Wednesday: 4 miles (8:10, 7:50, 7:30, 6:55)

Thursday: 10 miles @ 7:55 pace

Friday: Weights

Saturday: 7 miles (8:05, 7:45, 7:10, 7:00, 7:00, 7:00, 7:00)

Sunday: 5 miles @ 8 min pace

Slo - that 30k is super strong. Your fitness is really coming around this block, be careful not to overdo it! I'd love to see you finally really nail a marathon

RRR- glad to see training is coming back together again. I think it's important to emphasize slowly building up. Whenever I start getting little niggles from higher mileage I always wish I had done a little bit less but more consistent. Last month was my first time ever crossing 300 miles/month. My goal for this year is consistence and to not fall bellow ~215 miles in any month. Last year a I had a number of months ~290, and then a number less than 150...

OR - some solid mileage for only 5 days. No more intervals??

Smoove - I'd love to see sub 1550 for you as that would give me some confidence regarding my own fitness :) I don't think I could hit anywhere near the workouts you're doing and I'd like to hope I'm in near 16 flat shape right now.

Laughlin - Solid week: doubles and strides all around. I expect things to start coming together soon for you.

Runn3rGirl - that's a tough workout the day after 17 miles. What the goal for the 10k this weekend?

Chunky Vanilla - good luck on the 8k! What are your PRs on the some of the shorter distances?

Jeremy - so happy you're back to training full time!

hantph96 - that's a great week with a strong PB! 16:30 seems not far off!

Darko - I think a strong 15k in a few weeks doesn't seem that crazy! I'm sure still have some good speed from the 1500 training this summer. A few longer workouts like that steady 11-miler should do the trick.

Kids are 5, 7 and 9. Weekends are usually 8:00-8:30 starts, home by 10:15. If we have sports events, it becomes a mid-afternoon run or I run home from the sporting event. Friday afternoons I tend to sneak out of work early and finish up and be ready for dinner by 5:30. Monday through Thursday is tricky. I tend to start my runs between 5:30 and 6:00 pm those days and get home for kids' showers and bed time routines at 7:15-7:30.

When I get busy at work, there are more 9:00-10:00 pm runs.

First time poster! Figure join in on the fun and hope I can progress with the rest of you.

I'm a 36 y/o male, triathlete, currently focusing on the run in hopes to break a long time goal of sub 40min. 10k. Been trying for 3 years and always end up with an over use injury from too many workouts and increasing mileage too quickly.

Current 10k PR as of 2/1/17 is 43:17 with no specific training for a 10k besides triathlon training.

My goal 10k is 10/28/17, 11 weeks away.

M - 4.5 m Tempo Interval 3x5min @7:25 with 1 min walk rest

Tu - 4.8 m easy @9:25

W- 5.5 m @ 9:00 with 3 strides (stopped strides due to hamstring tight)

Th - 4.3m, 3k TT (12:13) 3 sec faster then 2 weeks prior

F - 5m @ 9:00

Sa - 90min. bike ride with 3 m run @9:30 afterwards

Su - 10m @ 9:20

37 miles total for the week.

Not having biked in 2 months, I was pretty fatigued for my long run on Sunday, besides it's hot @8:00am here in FL.

-My plan is to build to 45 miles by September.

-Tempo workout on Mondays.

-On Thursday, alternate 200m repeats with 2 min. rec. 1 week, then 3k TT the next week.

-Easy runs the rest of days.

Thank You

Wow, seeing this written down makes me think I should re-evaluate this goal. 11 weeks seems a lot closer.

Perhaps I'll target a 10k in Feb. 17 and build a good base!

M 41, goal race 10K in 6 weeks

M - 4 am/ 5 pm

T - 3/2 uphill fartlek, some 2/2, and a downhill cheater mile (4:38)

W - off

T - 6

F - 2E + 6 cruise intervals (6:04, 6:25, 6:05, 6:08, 5:49, 5:55) and 4x200 (36, 36, 37, 31)

S - 7

S - 10

week: 50 total (2nd in a row)

Downhill mile was fun, I'm a good downhill runner so not surprised there. Remarkable that I could once run that fast on a track. Friday's cruise intervals were refreshing - I couldn't complete this workout previously (heat/humidity) and I felt good and strong. Splits were a little funky because of hills but it was a good honest effort, run for the most part without checking my splits. I aspire to run more by feel.

Team1- Verrrry nice week.. WHen is the assault on 35?!

paleale - In regard to intervals...I skipped last week's intervals as a result of the hamstring still feeling "knotty," though by Friday it was starting to loosen some. I did not feel comfortable opening up the pace repeatedly (as in intervals) with that feeling still there. My aim is to take a stab at intervals this week, perhaps on Wednesday or Friday. I have some ideas, but what do you think I should do?

Just have to mention that I had a solid run this morning...went 17.13 miles in 2:03:31 (7:12.6 overall pace), with a string 7:10 or better splits in the last 11...7:08, 7:07, 7:06, 7:04, 7:10, 7:01, 7:04, 6:49, 7:07, 7:03, 7:02. I feel really good about this.

May everyone here feel good. It seems many are ramping up the mileage and long runs, and I am glad I am getting "hungry," too.

I'll try and comment later if I can

M - am 7, pm 5

T - am 10, pm 3

W - am 12, pm 5

T - am 9, pm 5

F - am 3, pm 5

S - am 13, pm 4

S - am 13, pm 4

Total - 98

Mostly easier pace stuff this week as I was a little fatigued from last weekend's race. Through some light tempo stuff in Thursday and some solid climbing Saturday and Sunday.

Time for a down week that I'm really needing more mentally than anything. Then 3 more weeks of work before tapering.