Road Racing and Training ending 10-22-17

Strong performance.

What is your goal race? I ask because the 4 mile warm up leaves me with the impression that maybe you were training through this race a little. Or do you just prefer a bit of a longer warm up?

No goal race really. I did take Friday/Saturday down so I'd be fresh. The long warmup was just due to going out with an acquaintance prerace and getting caught up in conversation! It seems like any warmup between 1-5 miles works for me!

I put in a big block last spring aiming for a fast half. Had run 113 3 times and was going for 71ish. The training went well, and I ran a big 5 mile PR (2541) during the training, but the Half was bust.

Since then I've just put in consistent weeks. I probably have missed five days in the last year. No weeks below 50, but none above 65.

Smoove, I've followed your training for a time and like your perspective. I'll try to post on this thread more often.

Well did 2 sets of an hour on the bike. 15 miles then 17. The gym has some gymtimidation machine "never ending staircase" did 2 sets of it of 30 minutes and 20 minutes. went up over 200 floors lol. Kept my Hr from 120-130 for all of it. This week may be good. I figure a week of this will help my ankle, knees and aerobic capacity. I'll do the same tomorrow but lift a little too. I'm just hoping this down week I'll be able to come back faster. Running as slow as I am now caused a lot of aches and pains even when I was a decent runner years ago.

RRR great workout Thursday : p. I'm guessing sub 16:45 now.

Smoove good week 80's would make me melt. By the time it cools off for you I'll be in full winter gear.

Pewow great week. You lift too? thats good. And Yes shorts are important.

mofj looking good.

JPS good week. What kind of pace were you running the 8's?

dgla Dang impressive!

Martalus good taper. Best of luck in the marathon. Hope you crush it.

Coach Jeff nice week. Impressive running that in that heat.

Jeremy R Good week glad your back

GymTanLaundry Good week were they all easy?

Working Harder Good week I liked how you mixed it up

Chunky Vanilla nice volume. Sounds like a great support team too. Will you be changing hats also?

Runn3rgirl Great week esp. Tue, Thur and Sun

outsiderunner nice volume. awesome progression on Sat

Any of you live in cold weather states? I was thinking of getting some Sporthill XC pants. We are supposed to get snow this week.

Bdubs good week and congrats on the 5k

RRR - Good luck Saturday! Progression run looked really solid.

Smoove - Dang, that's an impressive tempo, especially with the conditions. What's the next big race for your athletes?

MOJ - Nice volume, lots of speed work in there! Know of any mile races you could hop in?

JPS - Don't be afraid to get after it on those workouts! Looks to me like you're pretty fit. I don't think the tempo was too fast if you were able to progress within the workout. As long as you're not going backwards at the end of the tempo I think you're getting what you need to out of it. Anyway, just my 2 cents, and I'm not a coach, so you should probably just stick with what you've been doing.

dgla - Holy Volume. What's the long term goal? I assume you're eying a marathon with that mileage? Looks like you're getting some pretty solid quality in too.

Martalus - Best of luck in Frankfurt! You've put the work in, now it's just time to reap the benefits.

Coach J - Best of luck this weekend. Destination marathon sounds fun other than the marathon part.

Jeremy - Nice week, was Friday 2x 3 Miles or 2x 3 Minutes?

Working - Nice week, what's the 5k goal? Sorry if you've mentioned it before.

Chunky - Very impressive week, especially the 3x5k and the close on the long run. Do you live in the Philly area? I'm about 45 minutes out but end up in there for work sometimes.

Runn3r Girl - Still hammering away with that volume. Do you have a race scheduled yet?

OR - No doubt you'll be ready in Richmond. Consistency has been really good, I'm sure that'll pay off.

Bdubs - That's an impressive 5k. I'm guessing from your comments you have a sub-16 streak going?

M - 10, 6:21 avg.

T - 2 up, 16x400 starting every 2 minutes, 2 down. 68.9 average on the 400's, last 4 in 67, 66, 65, 64.

W - 4, 6:30 avg. Wanted more, but overslept and didn't have time.

T - 10, 6:30 avg.

F - 10, 6:24 avg. Was going to workout but the high school had a home football game.

S - 2 up, 5x1600, 2 down. 5:15, 60 seconds, 5:10, 75 seconds, 5:05, 90 seconds, 4:59, 90 seconds, 4:55

S - 15, 6:41 avg. Kept it easy coming off a workout.

Total: 66

Overall a solid workout. I've definitely run that 400 workout a little quicker, but never this early in a training block. Pretty happy with the 1600's too. Maybe should've got after it a little earlier - closed the last one in 70 - but I'm okay with it as it is. Trying to get the volume up another notch or two but that's going to take a bit of discipline on my part to get doubles in.

RRR-give'em hell on Saturday! What's the course like? Weather forecast? 5K-HM is a good range where you can always be in striking distance to do well with your volume. I have a daugter who is almost 2-she is getting more fun to hang out with by the day-biking/running/fishing are coming soon!

Pewow-I get sore just thinking about those integrated workouts!

Smoove-It was 35 and rainy here this morning, I might have preferred 80 degrees!

Pappy-hang in there and don't over do it! you want to be in this for the long term.

Chunky Vanilla-are you from NJ or PA? I am from Hunterdon county originally, on the border.

Stanfatic-nice week, what is your goal race?

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Weather forecast for Frankfurt is high 53, low 43 and partly cloudy. Sounds perfect!

runrincerepeat wrote:

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 have the Ultimate Direction AK Vest. Super light and comfortable.

Flat course. 33-36 degrees at gun. Main worry is some competition showing up or going at it alone up front. Thanks for all the sentiments!

I would be more inclined to say I could run a decent half if my volume was higher. Think I'm at 60 even average for last 5 weeks.

Pappy, I used to live in upstate New York. I liked these variations on the Sport Hill theme so much that I bought them even though I nownlife in Florida.

https://www.amazon.com/GH-Sports-Munich-Light-Tights/dp/B00QVXR0J4

runrincerepeat wrote:

Flat course. 33-36 degrees at gun. Main worry is some competition showing up or going at it alone up front. Thanks for all the sentiments!

I would be more inclined to say I could run a decent half if my volume was higher. Think I'm at 60 even average for last 5 weeks.

Sounds like a good scenario for you, RRR. I wish you all the best.

Me: 31, male, 2kids and demanding job

PB: 16:22/34:36, goal: get new PBs

Next race: 10k October 29

My week:

M - 7k + strength

T - 4x2k+1k, 1kez (7:39/3:35//7:32/3:37//7:32/3:32//7:33/3:32) // pm 3.2k

W - 15k

Th - 2x6x(400m+300m), 100m ez, 6' between sets (avg. 1:22,1;1:00,2)

F - 10k am // 5k + strength pm

S - 6k + 8x30" + strength

S - 27k long run @4:26/k

T - 111k

Highest weekly mileage in 2017 marking the end of 6 weeks of 95k+. Now a down week and a 10k next Sunday.

Tuesday felt nice and smooth although it was a little hard to shift gears after the 2k.

Thursday was tough. Legs still tired and the 100m rest went by too quick :)

Sunday long run felt amazing, effortless, although it was a little windy and raining a bit.

Comments will follow.

Philip

Everyone is up and popping early. I like it.

I need to get better at converting kilo times to mile times in my head!

OR- it's gonna be nice and chilly. May need an extra mile of warmup.

Smoove - i have a pair of hind super warm tights but usually will wear shorts until 29 degrees. I also have a pair of semi fit hind running pants that are great for after races or warming up before.

Some of us have a head start due to time zones!

I actually hadn't thought about what I was going to wear for the marathon on Sunday. Should be in the 40s for most of the race-I guess regular running shorts and a running tank top? My gels finally arrived last week and I tried running with them on Sunday-I can comfortably fit 2-3 in my back pocket and hold 3 in my hand. What do others do? In my halfs, I don't remember ever fuelling so it wasn't an issue.

Martalus wrote:

Some of us have a head start due to time zones!

I actually hadn't thought about what I was going to wear for the marathon on Sunday. Should be in the 40s for most of the race-I guess regular running shorts and a running tank top? My gels finally arrived last week and I tried running with them on Sunday-I can comfortably fit 2-3 in my back pocket and hold 3 in my hand. What do others do? In my halfs, I don't remember ever fuelling so it wasn't an issue.

Depends on the shorts - I wear a Brooks pair with a back zip pocket big enough for 3 GU's and then a key pocket inside that fits another. Easy enough to get them out.

The other classic is to pin them by the top to your waistband so you can just tear them off/open as and when. I was with a masters (V50) runner who pinned them to his vest, which I can't imagine being comfortable. That said, I'd do anything to avoid hand carrying.

I actually have invented, at my work, a prototype of an arm band (similar to a phone arm band but way more comfortable) that can hold 4-5 gels and you cant even feel that they are there. Easy to access while on the move and zero bounce. can also hold a car key etc.

Smoove wrote:

Pappy, I used to live in upstate New York. I liked these variations on the Sport Hill theme so much that I bought them even though I nownlife in Florida.

https://www.amazon.com/GH-Sports-Munich-Light-Tights/dp/B00QVXR0J4

Thanks smoove. How do they hold up in the cold 35-0 and wind?

@Statfanatic-

I was feeling burned out so I took a few weeks off and started up again a couple of weeks ago. I would like to run the Houston Marathon and earn a local elite spot, but I've got to win this weekends half marathon, a 25k in November or a 30k in December.. My goal is sub 1:20 this weekend. Not super fast but I'm just starting up w/ the distance again.

Looks like you had a killer training week!

They were fine in the 20s (which I experience when we visit the in-laws in Chicago for Christmas). Otherwise, I mostly wear them for warm ups for races under 60 degrees and workouts under 50 degrees.

It would have to be in at least the low 40s for me to go for an entire run in them (I'm softer than RRR as a result of my acclimation to the damn swamp).

Martalus, another place to store gels is under your watch band. I have put one there in the past and made it the first one I consumed. Usually it will require you to adjust your watch band a notch after. Might be worth a try.

Martalus wrote:

Some of us have a head start due to time zones!

I actually hadn't thought about what I was going to wear for the marathon on Sunday. Should be in the 40s for most of the race-I guess regular running shorts and a running tank top? My gels finally arrived last week and I tried running with them on Sunday-I can comfortably fit 2-3 in my back pocket and hold 3 in my hand. What do others do? In my halfs, I don't remember ever fuelling so it wasn't an issue.

It's too late for this race, but I'm on the larger side, so I ate like 7 gels in my last marathon. To be able to carry that many I have a pair of shorts designed for trail running. They have several hip-side or small-of-the-back pockets instead of just one, and they're close enough to the waist to not bounce, since ultra/trail runners may want to carry a little bit more stuff than a road runner.

I got mine at an Asics outlet in Orlando a couple years back, so probably they're discontinued...but there are several other trail running shorts models out there that would work great, if you decide you want to run another marathon.