Road Racing and Training Thread Ending 9/3/17

Monday: Rest day

Tuesday: 4 miles @ 7:30 pace

Wednesday: 10 miles @ 7:50 pace

Thursday: 4 miles @ 7:45 pace

Friday: 10 miles @ 7:55 pace

Saturday: 8 miles @ 8:15 pace

Sunday: 5 miles @ 7:50 pace

Smoove wrote:

Sounds like you had a great day, regardless of the time. We all tech the time where we consider cutting deals with ourselves. You reached that time and rejected all deals. That's pretty much the epitome of a win the way I see it.

Thanks, man. I really feel that way. It's gonna make it easier to dig down next time too I think. Also only 20 seconds off that old PR. Thinking back, I was in great shape. I'm super buzzed right now and I've only had half a lagunitas.

Half a beer?! Come on now. I am pretty buzzed rehabbing the legs but it's been 10 Nattys and a couple buds.. although it's only 14:51 there.

Haha. I've been working in the sun all day expanding the chicken coop. I have 3 kids under 9 (I know, that's crazy) and another one on the way (I know, that's insane) so I keep pretty busy, even after a race :-) I'd probably be ok drinking natty light but it's still pretty hot. Looking forward to taking a break later, though!

Lmao.. you def don't have the low T. Y'all ain't got cable down there in Arizona?!

No tv in my house. What's on the Telly today?

working harder & Birdwatcher- some serious mileage gentlemen!

R3 & team1- good races

Runnergirl- glad you are back to running and hope that the recovery situation will be as smooth as possible after the storm

HHH- I wouldn't worry about that 10k. for one thing i can't even focus that long on a track. also 10k has always been a really tricky and inconsistent distance for me. i think you are good for 33:xx soon

After being really careful the whole trip, I somehow still ended up with awful food poisoning 2 days before heading home. it was not a 24 hour situation... 5 days later i can barely run, strength is totally zapped and any workouts are out of the question for now

"training"

*M- 19 slow (7:52 pace), but at 9500 feet elevation & very hilly, good "time on feet" run. close to 2:30 in duration

T- 5

W- hiking/travel

*Th- 16 w/ 60 minutes of (2x 5' fast/5' float, 2x4/4, 2x3/3, 2x2/2, 2x1/1. same altitude and hill situation

F- food poisoning

S- " "

Su- " "/travel

40

obviously this is not a good time for this to be happening, less than 5 weeks out from goal marathon. if i can bounce back before the weekend, i think i can leverage my earlier training and get back to sub 2:35 potential. if not I may need to reevaluate and run a later marathon or something. the good thing is i can at least run a bit now, but it feels so clumsy like my muscles are just weak and out of glycogen

on a brighter note, they let me into the American Development Program (subelite field) for Chicago.

Sorry to here this SLO .. The injury bug hit this board and then the sickness bug.

Team1 - Legs felt good this morning..did a little light progression 8:00 7:14 6:57 6:27 .. Felt great! The natty light and pasta rehab always works for me. Kind of glad it got hot and I shut it down.. this 5k is a points race and more important to me.

Plan for the week is to just jog next three days and race 5k on saturday. Should I do anything at race pace like 4x400 or just relax?

I hear you on the food poisoning-I was weak and not able to run for five days two weeks ago for same reason. It sucked but I bounced back. Good luck!

Strides on Thursday is all that I would do. If you really want to do something more than that, I would limit it to some relatively short cruise intervals tomorrow. Maybe 4 x 1 mile with :70 rest or 6 x 1200 with :50-:60.

Slo, you can rely on that solid base and all of that work that you did in advance of the vacation to carry you. 5 weeks is a fair amount of time to recover whatever little fitness you've lost.

Smoove - will just do strides. I did two workouts last week when you said you would have done 1 before a race and def right. Legs were tired but not real fresh yesterday. Worked out that I basically trained through it and then it was hot.

thanks gentlemen

Nice week RRR!

Hopefully your race went as planned.

M 8/28- Relaxed 6 miles @ 6:57 avg. hip felt better

Tue 8/29-Off to give my hip an extra day of rest. Definitely did the trick. Core work.

W 8/30 - 6.5 miles @ 6:50 avg. last mile in 6:10,felt in control the whole run

Th. 8/31-Weights and drills. No running

Fr. 9/1-4.5 miles easy @ 7:00 avg. Would have liked another mile onto this run, but was crunched for time.

Sat. 9/2 ~6.5 total: 5.5 miles @ 6:45 avg., 6:15 last mile, 6 X 150 meter hills strides. Fayetteville, Arkansas is one hilly place.

Sun. - No running, upper calves sore from hill repeats

Week Total: 23.5 miles. Just a hare off my goal of 25. Pleased overall with the week.

Labor Day: 6 easy miles at the Arkansas Razorback XC course, 7:12 avg. Favorite xc course to run. Happened to see the Razorback men and women do early workout. Both teams look very strong.

Have a good week everybody!

OR - Nice week, I personally would want to race some more while I'm in good shape, but up to you. My PR is 16:26, but that was 5 years ago. I ran 16:57 last year so the goal is just to better that.

Smoove - 200s look fun. Don't be too stressed travelling

runingforfun - Nice 10k race. Should help with your half.

hantph96 - Hope the calf feels better

Working Harder - Big big week.

Laughlin - Nice base building week.

Birdwatcher - Nice week with quality and volume. I had a coach who would measure out cross country repeats and say "got real quarter miles for ya today"

Runn3rgirl - Welcome back. I like the ladder fartlek.

Scubacane - Welcome to the thread.

Team 1 - Nice 8 mi race. Anymore races coming up pre baby?

Moose327 - Welcome to the thread.

HHH Runner - Can't complain about a PR. Nice job hanging tough.

GTL - Consistent week.

slo-twitch - Sucks to hear about your illness. Don't rush things back. You've got fitness saved up.

HarrierStu wrote:

Nice week RRR!

Hopefully your race went as planned.

M 8/28- Relaxed 6 miles @ 6:57 avg. hip felt better

Tue 8/29-Off to give my hip an extra day of rest. Definitely did the trick. Core work.

W 8/30 - 6.5 miles @ 6:50 avg. last mile in 6:10,felt in control the whole run

Th. 8/31-Weights and drills. No running

Fr. 9/1-4.5 miles easy @ 7:00 avg. Would have liked another mile onto this run, but was crunched for time.

Sat. 9/2 ~6.5 total: 5.5 miles @ 6:45 avg., 6:15 last mile, 6 X 150 meter hills strides. Fayetteville, Arkansas is one hilly place.

Sun. - No running, upper calves sore from hill repeats

Week Total: 23.5 miles. Just a hare off my goal of 25. Pleased overall with the week.

Labor Day: 6 easy miles at the Arkansas Razorback XC course, 7:12 avg. Favorite xc course to run. Happened to see the Razorback men and women do early workout. Both teams look very strong.

Have a good week everybody!

Race didnt go as planned, but it actually works out better that way sometimes!..Right down the Greenway from me! (Just wait for that 49 degrees in the morning)

pewow - great rock workout! wondering what those reps look like :-)

martalus - how is mozambique? good job getting it done! I'll bet running is a good way to see some of the country. Are you running around a city, in the backcountry? How long are you there?

OR - also another solid week. Glad you are feeling sharp after the half. Keep it going but watch out for niggles. And, the perennial suggestion: mix in easy days after your hard ones.

smoove - funny how a slight change in intensity can tweak your body like that, even if the workout wasn't harder. I played basketball a little last week and felt it in my knees the next few days, decided to turn an easy day into a rest day. what's the next race?

running4fun - nice negative split. Looks like mile 5 was a slow-down - harder mile or was there a psychological let-down? You showed you had more in the tank with that last mile and .2. Either way, sounds like a positive result and you hit your race plan.

hantph96 - hoping everything is ok with you and the rest will do what you need it to.

Laughlin - I agree the pattern of a drop-down after a few increases is good. how do you feel now?

birdwatcher - high mileage bug? almost like a swarm. 117 miles is incredible. Good job!

Runn3rGirl - nice to see you back on the road. Is your running "hood" much affected by the storm?

Scubacane - good week. getting those long runs in is so important. what are the longest runs you are doing in the lead-up to the marathon? do you go by distance or time running?

Moose - your times are like my HS times. Be patient coming back. You'll be in your 20s for a long time :-)

HHH - take the PR. You just set yourself up for another PR, Bubka-style.

slo - congrats on the ADP selection for Chicago! That sounds like a pretty nifty development.

RRR - soooooore today, especially the glutes, but generally the whole leg. Got a good night's sleep, slept in, had an OB appt this morning, gonna sit around all day and go for a light run this evening.

I just found out that there's a "Grand Prix" held by the Southern AZ RoadRunners here and if I win I can get all of next year's races paid for. Hmmm... too late to win anything this year, though, but next year...

Team 1 - Well now you can rest up a bit! I can never seem to sleep in anymore. If I want more than 7-8 hours I have to go to bed at 8pm. The race Saturday is for our local "Grand Prix" type series. It is 7 races from June to April. They award points on a sliding scale from 1-10th place per race.

Oh and the I guess you dont have cable was a joke referencing soon to be 4 kids under age 9! (Guess i called that one pretty close since you dont have a TV!)