Road Racing and Training--11/26

That is some swift running, Bdubs. How old are you? Also, why a "5.1k"? In any case, you had a solid week.

My details...

48-year-old male (49 in about a month), running for about five years

Did not run in h.s. or college.

Ran 2:52 at Richmond recently, and am not sure as to what to do next.

An early spring marathon? But what about the weather...transitioning from colder to warmer? Is that an issue?

My week...

M: 8.5 at 6:28.7 overall...good weather and I felt good...7:04, 7:01, 6:56, 6:44, 6:22, 6:11, 6:05, 5:50, 2:52...hilly

T: 8:25 at6:52 overall

W: 6.5 at 6:54 overall...windy

T: Thanksgiving Day 5k...weird, annoying course..about two miles of trails...short, steep hills and lots of turns...got boxed-in in second mile...disappointing 18:27 (5:49, 6:15, 5:59)

F: 8.5 at 6:31 overall...an "anger run"...felt good and finished fast...6:14, 6:14, 5:49, 2:50

Sat.: 12.5 at 6:46.6 overall...6:39, 6:33, 6:34, 6:19, 3:05 to finish...hilly

47 miles

Have a great week, everyone. Christmas is coming!

Great weeks.

34 dude. Been back running 22 months.

Mon 3/5 w some light track work

Tues off. Was supposed to run but work got crazy

Wed 4

Thu 2 up 5k 17:12 2 down

Fri off. Worked 16 hours.

Sat 4 am commute to work. Worked a crap ton

Sunday. Just got in 6 and headed to work in a bit.

29 total. Last race and then a rest period. Basically last two weeks have been down weeks. Work has been insane. Growth topped with a bigger than average Black Friday thru cyber Monday for all retailers esp online. Love it!!

Base building for 10 weeks starts tomorrow. Then an 8 week more specific block for a half marathon in April.

Overall pleased w the block I did In the summer Got a lot of months w averaging 50+ mpw and some decent races. Wanted to break 17 but that should be pretty easy in spring w another block of high mileage.

outsiderunner wrote:

That is some swift running, Bdubs. How old are you? Also, why a "5.1k"? In any case, you had a solid week.

My details...

48-year-old male (49 in about a month), running for about five years

Did not run in h.s. or college.

Ran 2:52 at Richmond recently, and am not sure as to what to do next.

An early spring marathon? But what about the weather...transitioning from colder to warmer? Is that an issue?

My week...

M: 8.5 at 6:28.7 overall...good weather and I felt good...7:04, 7:01, 6:56, 6:44, 6:22, 6:11, 6:05, 5:50, 2:52...hilly

T: 8:25 at6:52 overall

W: 6.5 at 6:54 overall...windy

T: Thanksgiving Day 5k...weird, annoying course..about two miles of trails...short, steep hills and lots of turns...got boxed-in in second mile...disappointing 18:27 (5:49, 6:15, 5:59)

F: 8.5 at 6:31 overall...an "anger run"...felt good and finished fast...6:14, 6:14, 5:49, 2:50

Sat.: 12.5 at 6:46.6 overall...6:39, 6:33, 6:34, 6:19, 3:05 to finish...hilly

47 miles

Have a great week, everyone. Christmas is coming!

Just a question, Why are you running so fast every day? A 2:52 marathon is 6:3* pace and all of your runs are very close to that pace. Looks very unstructured and made up on the day. Running at high end aerobic pace is ok a few days a week if you are strong but every run seems over the top and not very progressive. My marathon time is over 35 minutes faster but you would smoke me on most aerobic runs that were not steady or progressive. A very important piece of training is variety with pace and distance even in base training. Some days Tempo, Some days Steady, some days moderate and other days easy. When you modulate training like this, you create stimulus at different intensities. If you do same thing every day and always fast, you will plateau. There is running and there is training.

You would very much benefit from training and when I speak of training, I mean structure and modulation, not running fast everyday.

OR is kind of like me in that he trains how he wants and he is okay with that, even if it sacrifices some time here and there. The horse of why is OR running all runs at steady state has been beaten to death on this thread. Just saying.

bdub - Great 5k race and congrats on the win

OR - Don't sweat the 5k, you were coming off of a marathon!

RRR - Even if it wasn't sub 17 you can't complain about a PR

Goals: Indoor track meet in January (might do a new years 5 miler), then some nordic skiing races if it ever snows

M: off

T: 5.5 w/ 2x4x10" hill sprints, light strength after (jumps, med ball hop & throw, 1 arm DB snatch, circuit (pull up, 1 arm press, lunges, rows)

W: 2.75

Th: 5 w/ 5.8k race 20:11 (5:36 pace), 5th place

F: off

S: 50 min bike ride

S: ???

Came in 5th with 20:11 (5:36 mile pace) and it was a tough race. Upper 20s, sunny and little wind so a beautiful morning. They kept the runners waiting for ~40 minutes to start the race and I was shivering and had numb toes for the start.

Got off to a quick start in a group of 7. Rookie mistake and after 2-3 minutes my shoe came untied and I had to stop to retie it. By the time I got started again the lead group was splitting up. Passed 6th place quickly and reeled in 5th place over the course of the next mile. I think I was gaining on 4th place but I ran out of gas over the last 800 and finished 15 seconds adrift.

I don't know if it was the cold or that this was the longest race I've done in over two years but I could hardly breathe after I finished. This race was miserable during it, but already I'm thinking "this was so much fun to just go out and absolutely gut myself"

Happy to have put together a good season of fall racing. Taking the long weekend off to try and get by foot that's been bugging me up to snuff, then trying to transition into a short track season.

Yeah, was that suppposed to be a 5.1k, or was it just long per your Garmin?

45 year old male (for 7 more weeks), shooting for sub 1:11 Half in January.

Another good but imperfect week for me.

M - 10 easy

Tu - 6 easy

W - 6 easy

Th - 15:41 5k

F - 15.5 easy

Sa- 10.5 easy

Su - 10.5 easy

65 total

I was happy with the 5k, for sure. First time popping back into the 90s on an age graded performance in a while and a nice pay off for trusting in the process and pushing through a summer that was simply too hot.

I ended up leading for the first 2-2.25 miles, then the guy in second eventually just called me a little as I faded a bit (4:59, 5:00, 5:10, :31). I closed that gap a touch the last .1, but lost by a solid 5 seconds.

An imperfect week because it was yet again a one-workout week. Still, the one workout was a good one, my long run was a good length fornhalf marathon training and my overall volume was pretty good.

Orlando Half Marathon up on Saturday. I'm leaning towards shooting for a PR (currently 1:11:12), although that's a bit faster than the equivalent time for a 15:41 (although my training has been more half-marathon oriented) and I will likely be by myself for much of the race.

Had a very down week. Did a bunch of travelling and with work just didn't get to running much. The TT was successful. Was hoping to run sub 26 ended up squeaking in just under 24.

47 yr male. Been running since the end of September.

M-5 easy

T-3 easy

W- off travelling

T- 6 total 2.87 mile race in 23:59 8:23, 8:22 and 8:19 pace for .87

F- off traveling

S- 5 miles. Kids both ran terrible. They both got sick after eating at a restaurant on Friday. Sad.

S- planning on doing 6-8 when it warms up more.

Total 25-27

I've been trying to force my fitness for the TT. Now that it is over I'm slowing down and going to build fitness at a more rational rate. I plan on bumping mileage up slowly to 45-55mpw. I have no plans for another race until a half-marathon on April 28th. Going to shoot for 1:25-1:30 for the half. That may appear to be a huge stretch but I think it is doable with the increase in mileage. I figure I'll just smash my sub 20 5k goal on the way.

gojall out - No problem with the question, especially since it seems you are new here--welcome.

RRR has answered you question well, but I am intrigued by you. So, you are 2:17 marathoner? That gets my attention. As RRR has indicated, I run the way I run mostly because of my personality and my likes and dislikes. I am very bored by slow running, and my body tends to speed up instinctively. I tend to not like intervals and VO2max pace (gives me a nasty feeling in my chest), yet, as you have noted, I can run on and on at a brisk aerobic pace, and I seem to have a knack for doing it day-in and day-out. What do you mean when you say my runs are "not very progressive." Not sure at what you are saying here. Did two runs this week that started at 7:00+ and finished at 5:50 and 5:49, with the last half mile faster than that.

I enjoy longer runs, and finished my recent marathon feeling good and as if I could have kept going. Again, I like that steady state feel, and can do it naturally and regularly. Also, since I am almost never sore (really), I have not felt the need to adjust things.

So, how fast do you think I should be?

All the best to you...

This is great advice... exactly the kind that Outside Runner would never listen to or implement!

5.1 because they misplaced the finish mat per the certified course map.

OR: Great marathon! I'm almost 37, and hope to be running a 252 marathon when I'm your age!

RRR: Focus on your lifestlye and you'll be staring down sub 16

Bdubs - Thanks. I can handle volume I think so going to pump it up in this 10 week block. Then smoove is gonna help me out with broadly planning an 8 week block for the half marathon. I feel good about things as 13 months ago I ran 19;20 for 5k. During the next 18 weeks also going to plan my meals a bit better. Am bad about going a 1/2 day or more without eating much. And also regulate my beer intake a little more.

I wasted my 20s running/cycling in mediocrity. ..drank way too much.

Got married, broke my foot, and then refocused on a healthy lifestyle...boom, instantly faster (after 6 months of healing, and 6 months of regaining lost fitness).

I wasted my 20s-early 30s doing drugs and drinking (on all sorts of Psych Meds) and trying to drown pain that I should have embraced with a healthy lifestyle. I was fixing to turn 33 and was fat and broken down mentally so went for a run then another then another. Then hit 50 mpw in a couple of months and dropped 55 lbs first year (mainly w running and Plant Based Diet) and now here we are. Better off in every single way. So 90% of the way there anyways

First time posting to this thread. I feel like I can get some quality feedback on training here as opposed to elsewhere

Monday: 1 mile w/u followed by a fartlek of 3min-2min-1min-1min-2min-3min with equal amounts jogging with a 1 mile c/d

Tuesday: 6 miles @ 7:03 pace

Wednesday: 4 easy miles, not sure of the pace.

Thursday: Turkey Trot 2 mile w/u followed by a 16:16 5k with a 1 mile c/d

Friday: 3 miles at unknown pace. Didn't feel like seeing how slow I was after all the turkey and dressing

Saturday: 7 miles at 7:09 pace

Sunday: OFF

Total: Roughly 30 mpw

I didn't have the best week of mileage. I had to take last week off because of a tweaked calf but it came around just in time for the Turkey Trot. I don't think that I am going to race any more in the next couple of weeks so I am going to start my base building phase tomorrow. I eventually want to build up to 60 miles by January with a goal race of a 15:30 5k by March. I am currently following Daniels' 5k plan but I might try the 1500-3000 plan to get some more speed. What do you all think?

Thanks for sharing, RRR. What a great story. Love it. Inspiring to hear, especially around Thanksgiving and Christmas.

Peace and happy running!

RRR: Nice! The other cool thing I've found about running is that you meet great people

K&C: 1616 on limited training??!!! I think 1530 by march will be cake. Welcome to the thread!

Hi all, kind of a weird week with a long day of flying yesterday

Monday off

Tuesday 6 miles

Wednesday 3.5 miles

Thursday turkey trot in 1951, was more or less a time trial. 6.5 miles total

Friday 4 miles

Saturday long flight and then 4 miles along Potomac with my brother

Sunday 10 mile trail race plus 2miles Warm up and cool down.

36 total

Trail race was super tough. I expected a rolling well groomed par course. It was extremely hilly, rooty and serptine with very steep ascents and descents with about 6 actual stream crossings. It constantly felt like I was going to break an ankle. Down hills in those conditions were actually harder than uphills. impossible to find a rhythm as each step was chancy.

Mart - Those super tecnhical races are very tough. That trail relay in MArch was a total of 30 miles on super techy trails, and I never realized what a skill descending is. I was running in front of a guy who I would gap huge up the hill and he would get within striking distance again downhill.