Road Racing and Training ending 10-22-17

R3 - Solid week. That Saturday run comment cracks me up.

Smoove - good volume! How's the weather looking?

Pewow - good speed and strength work

misser - bland and consistent works all the time

Pappy - good call on moving to the bike to allow the ankle to heal.

JPS - solid week! I run into the same issue often with tempos too fast. I've found deliberately starting the slower and then warming into them really helps to keep them in check.

dgla - welcome!

martalus - enjoy the taper! I like the trail race on the horizon. It's a really fun way to switch things up post marathon.

Coach - welcome to the thread and good week! What do you do in Taiwan?

jeremy - nice week

GTL- nice week as well. Are you training for anything specific currently or just in a base phase?

Another week of bringing up the volume and sprinkling in some speed post 100 miler. Main focus is going to be on 5k/10k work but I may run a HM mid Dec. Otherwise It's keying in to run a big 5k PR in early Feb and then target Eugene marathon in May.

M - 5 easy

T - 4.5 w/ 10x200 (200 jog) avg 38

W - 6 easy

T - 5.5 as 1.5 up, 3 mile tempo (6:15, 6:10, 6:05), mile down

F - 3 easy

S - 5.5 Moderate (6:30avg) + 5x20" strides

S - 11.5 hilly moderate/easy

Total = 40 miles

Tuesday - really wanted a bit more work and volume here but by the time the track opened up I didn't have enough time to run my full workout so improvised. Decent session, felt very sluggish and clumsy which was expected.

Thursday was a bit more of a struggle than I wanted but held it together. Planned to run Saturday easy but I was feeling really spry so decided to just let it go and run what felt good.

Goal is to bring it up to 60-70 mpw in the next couple of weeks and then bring in some heavier VO2 work.

Comments first then my week following that. Looks like we have some racing going on this week.

RRR – I think you’re definitely ready based on those Wednesday 400s. Best of luck this weekend.

Smoove – Good decision with a half coming up anyway. Hope the weather finally cools off for you.

Pewow – I like that 10K workout. I’ve never tried something like that but will remember this for next spring. I’ve been there with packing, too! Sorry to hear about the letdown.

MOJ – Strong workout Monday.

Pappy – Get well soon and smart to listen to your body.

JPS – Love when workouts surprise us. You blasted those 200s on Tuesday. Nicely done.

Dgla – monstrous week. Best of luck should you decide to race Sunday.

Martalus – The taper always feels like purgatory to me. Torturous. Wishing you the best of luck and cool temps for this weekend!

Coach Jeff – Welcome and hope the temps stay cool for you this weekend. Interested to hear how it goes, especially a “destination race.”

Jeremy R – Welcome back.

GTL – Like your week of running, love your username.

Working Harder – Looks like you’ve recovered just fine from the 100-miler and have done so pretty quickly, too.

OK. Here’s my week:

M, 28, training for Philly 11/19

A Goal: < 2:40:00

B Goal: PR

PR: 2:42:07

10/16 – 5 miles easy

10/17 – 11 a.m. w/ 16 x 400m hill repeats, 4 p.m., 15 total

10/18 – 10 miles easy

10/19 – 15 total w/ 3 x 5K, 4 min recovery jog in between. 18:39, 18:08, 17:56.

10/20 – 12 easy on a grass field w/ last ~6 barefoot

10/21 – 10 easy

10/22 – 22 w/ 16-21 6:09 pace

TOTAL: 89 miles

This was a tough but positive week and brought a lot of confidence. With Philly three weeks and change away, I’m at the point where the only thing that really matters is the key final workouts. Next one is Saturday: I’m doing the Hanson’s 26.2K tempo on similar terrain to Philly – I do not live in the city – and I am simulating as many factors as I can. Will be waking up the same time, same breakfast, same clothes, etc. I’ll even have someone handing me water/Gatorade in cups every 2K.

I’m hoping to report a strong result there, just as I’m hoping everyone reports back with strong races/better weeks of training.

Thanks! Impressive mileage and 5k repeats by you!

Still trying to build a base, but woukd like to start doing some strides, hills, etc. to work on form and getting a bit faster.

Good week by you too!

Chunky - Nice volume week by you!! thanks for the kind comments. I think I am ready, I just finished a Easy 10 miler 7;27 average and the 7:teens - 7:20s feel like a total jog lately.

Working Harder - I think you gave me a some advice on a ultra hydration vest that was super light and comfortable? I want one to wear when run commuting this winter ( carry phone etc) and possibly if I run a trail race. I could not remember which one you liked but I think it was a saloman?

Yeah, I primarily use a Salomon Adv Skin 12 for long stuff without much aid available. If you're run commuting it should have decent enough volume to hold some items and clothes, if needed. Otherwise if you need more storage something like the Skin Pro 10/12 may be better. I've used a 12 on longer run-ventures such as multi day unsupported treks.

I dont need a lot of storage ( I keep my entire work wardrobe at work, which is basically a bunch of running clothes).. just basically want something soft and light to hold phone etc, and on longer runs food and a bottle.

I'd check out the Adv Skin or the Slab Sense in that case.

Great job everyone!! Can't wait to hear how the races go. Here's my week

Monday- 8 miles

Tuesday- lunch run-4 miles, evening 1.5 mile warm up 8x3:30hard/1:00easy, + 1 800 in 2:28, 1 mile cool down.

Wednesday- am-5, pm-6

Thursday- 2 mile warm up, 6 mile tempo, 6:00, 6:03, 6:01, 6:00, 6:05, 5:35) 4 mile cool down.

Friday- 6 miles

Saturday- 7 miles

Sunday - 18 miles

Hope to add some comments later. Been a busy week. Glad to get some mileage/intensity in. Just under three weeks now to Richmond.

M: 11 at 6:52 overall pace...hilly...felt good

T: 8.5 at 6:45 overall pace...felt strong

W: 8.25 at 6:44 overall pace...felt good

T: 8.5 at 6:45 overall...good again

F: 6 at 6:49 overall...felt pretty easy

Sat: 17.25 at 6:53 overall, finished with 6:45, 6:40, 6:33, 6:27, 6:22, 1:33...felt strong

59 miles

Finished fast on all runs.

All the best to everyone...

Outsiderunner, have you got your race day nutrition figured out? Seems like you are in shape and ready to go for sub 3:00, but I am just not sure if you've practiced with gels or Gatorade at all and thought it was worth mentioning - you know, eliminate as many variables as possible so that it mostly comes down to just plain old fitness, weather and luck on race day.

Working Harder - a bunch of different things, all related to education/academic consulting. Stay strong in the mileage buildup!

Chunky V- Thanks for the kind weather wishes. I aspire to a week like yours. Enjoy the simulation. Endure the taper. Kill the race.

All you guys talking about 5k races. I've never run one. There is a local group that puts on a 5km time trial event every few weeks. You've inspired me to shoehorn one of these into my next 6 weeks of training. I wonder what I could do?

Coach - well by God jump in one of th

SumBishes and find out what you can do. And if it ain't hurting by 1.5miles you doing it wrong.

Smoove wrote:

Outsiderunner, have you got your race day nutrition figured out? Seems like you are in shape and ready to go for sub 3:00, but I am just not sure if you've practiced with gels or Gatorade at all and thought it was worth mentioning - you know, eliminate as many variables as possible so that it mostly comes down to just plain old fitness, weather and luck on race day.

Good question...I have done some practicing/experimenting with gels. I have even tried out one with a bit of caffeine in it (the same one I used in the Patrick Henry Half), and my body seems to do well with it. My plan is to use three regular gels (perhaps four, if I can carry that many), and then finish with the caffeinated gel, taking it at about 22. The others with be taken every 5-6 miles or so. Will follow the same hydration plan I used at Patrick Henry...drink early, so as to not run into problems later--and so that I may focus on my running as I finish. I really want to bang out that last 10k. I want to be ready to push. As you say, I hope for good weather and to feel good on race day.

OR - you are def aerobically ready. I couldn't bang out those many miles at those paces. No way.

OR is a natural marathoner!

Runn3rgirl wrote:

OR is a natural marathoner!

Thanks! That is perhaps the best compliment that has ever come my way.

And thanks to you, too, RRR.