Road Racing and Training Thread Week ending 3/4/2018

Nice comeback on Thursday.

Mixed week for me.

M - 7 easy

Tu - AM: 6.25 easy, PM: 6.75 easy

W - 6 easy

Th - 3 x 2 miles at 10:41, 11:13, 11:25 with 2:00/3:00 rest. Was supposed to be 4 x 2 miles with 2:00 rest at maybe 10:50. Felt like crap, got what I could out of it and moved on.

F - 6 easy

Sa - 18 miles starting with a 10 mile progression on clay roads and hills and finishing with 8 at 6:30 pace. Miles 2 through 10 were at 5:52 pace, which really made me feel better about Thursday given the course I was running.

Su - 10 (anticipated)

Should hopefully get to 70 on a step back week if I get in my 10 miler today.

So a good mileage week for a step back week and a good run yesterday, but a crappy Thursday. Like I said, a mixed week.

Smoove

https://imgur.com/cdgxslZ

public please??? I love following your training, but want to see it globally!

Smoove! Nice saturday workout. Boston is just around the corner.

Here's my week

Sunday- 3 miles w/ belle belle ( my puppy dog)

Monday- lunch run -4

Pm-6(3.5 were with belle belle)

Tuesday- 2 mile warm up 2(1 2 3 2 1) w/ equal recovery. 1 mile cool down

Wednesday- 7 miles ( 4 with belle belle )

Pm- 6 miles

Thursday- lunch run- 5

Pm- 3 miles with belle belle

Friday- 5 miles w/ belle belle

Saturday- doggy dash 5k we ran 18:46 exactly one min faster than last year. She beat all the dogs and all the humans!?

Gordon - That's a nice result on thursday. Don't worry about not getting to 40. You get the same effect from 39.6 as you do from 40 :)

Smoove - nice workout on Saturday

My week was just short easy runs except for:

Tue: WU + 3xmile @ T pace (5:42/mi avg) + CD

Sun: Paris Half Marathon in 1:15:53 (new PR. Old PR was 1:20:4X)

Honestly I wasn't expecting to run that time in the half marathon. My training has been cr@p since the beginning of January, with only 1 or 2 weeks over 60mi while I train for the Paris marathon, partly because of trips and minor niggles but mostly because of laziness due to the cold we've been having in Paris.

I actually did make a plan for running 1:16:00, but I though there was little chance of me making it. I thought I was gonna be more around like 1:18 - 1:18:30. Even during the race I was struggling with the pace at 12-13km and the hilliest part of the race was still to come, so I was pretty sure I wasn't gonna make it.

What saved me was this tiny allie-ostrander-like girl that passed me really fast at the top of a hill at around 14km. I latched on to her until she dropped me at around 19km, but by then the rest of the race was either flat or slightly downhill, so I was able to drop a faster last km to dip under 1:16.

Now that I look at my splits, I was always within 5s or so of where I was supposed to be according to the plan I'd made, so I'm happy about that cause I usually fluctuate a lot in pace and positive split my races badly. I did positive split this one but that was in the plan cause the first half is net downhill and the second half net uphill.

My old PR of 1:20:4X was only 3,5 months old, so I'm really happy to drop 5 mins in such a short period.

Now to focus on the Paris full, which is in 5 weeks I believe.

GT - No worries. Just do what your body says to do and you will be fine.

My details...

male, 49, 5’6” 125

Shamrock marathon in two weeks

PR = 2:52:30, looking to beat it and hopefully go under 2:50

Only five runs this week. Took Friday off and got a massage, getting my right hammie and right knee worked on.

M: 11.13 at 6:20 overall...a flyer, finishing with a “new record” for the 5k, 17:56...finished 5:57, 5:46, 5:38, 0:44

T: 10.13 at 6:30 overall...finished 6:19, 6:14, 5:59, 0:48

W: 9.13 at 6:35 overall...hilly...finished 6:25, 6:21, 5:57, 5:50, 0:47

T: 11.13 at 6:31 overall...hilly...finished 6:15, 6:19, 6:00, 5:50, 0:49

F: off/massage

Sat.: 15.50 at 6:39 overall...hilliest route and windy...finished 6:32, 6,24, 6:19, 3:00

57 miles in five runs

Trying to nail down a pace and strategy for the race. Will look to negative split again. Want to feel strong in the last 10k. Trying to visualize things, and come up with a proper half split time. Hoping for good weather—a good wind forecast.

Happy running!

M 35 6ft 154lbs

HM April 7

Down week for me mileage wise and a Race.

M 5/3 recovery from Sundays LR/Workout

T 10

W 6/4 Was going to be a single but something came up

T 5

F 6

S 3.5 WU - "10k" 35:19 chip actually about 6.1 miles -2m Slow Cool Down - 12 Total

S TBD 8-10 easy .. Woke up with a knot in my right calf, whacked it on my bike pedal last night, if doesnt loosen up then BIKE

60ish total

Was nice having a chiller week after back to back 82/80 mile weeks. Planning on my last 5 weeks to be 85/90/80/70/Taper or something similar.

Race was short I would call it right around 36:00 Flat for a full 10k. Splits were 5:42,5:48,5:46,5:43,5:56,6:01 Got out well in the chase pack with 3 other guys (all of whom I had never beaten) , I front ran the pack until mile 3.2 or so Felt really strong until mile 4. The pack was down to 3 as one guy dropped a couple 5:30s and gapped us. One guy kept surging on me and falling back. We surged and resurged a bit 6-8 times from mile 4-5.5 when he finally realized I was dug in like a tick and he let me go. This kind of hurt my concentration a bit and I seem to be more of a rhythm runner and it really messed up my pacing . (but was fun!) The 3rd guy in the pack caught me unawares with 100 meters to go and out sprinted me to the line. Had some juice left as my kick in to the finish was sub 5 pace.

Pros- Beat a guy I never have before - Minute faster than last year on same course - Split 17:50 5k in this race which was my PR 4 months ago- Good workout for upcoming Half and good Racing practice

Cons- Felt I should have averaged 5:44/45 and not 5:49 - Feel way off the pace at the end - got out sprinted for 5th- REALLLLLLY Need to work on my late race concentration and keeping a positive mental outlook

All in all I am happy

DB - Geeeeeez dropping 5 mins off a 1:20 is no small feat, ESP in freaking 3.5 months. Wowza

DB - Congrats on the PR—and by a nice chunk, too. Looking forward to your Paris performance.

Male, 40, 5’11”, 167 lbs.

PRs: 16:5x (2014), 1:19:xx (twice, 2014/2015), 2:49:xx (2015)

Goal Race: 4/29/2018 Marathon

Goal: 2:45:00-2:50:00, will narrow down as race approaches

M - 12 miles (1:19:54). 6:40/avg

Including 8 miles continuous alternating tempo as 8x (.6mi@HMP-10secs, .4mi@HMP+30secs)

Splits: 3:32/2:36 (6:08), 3:28/2:36 (6:04), 3:27/2:34 (6:01), 3:29/2:37 (6:06), 3:29/2:36 (6:05), 3:30/2:35 (6:05), 3:28/2:36 (6:04), 3:28/2:35 (6:03). 6:04/avg overall for the tempo.

T - 8.2 miles (1:16:00). 9:16/avg

W - 8 miles (1:04:24). 8:03/avg

Th - 12 miles (1:28:50). 7:24/avg

Including “The Stone Cutter Special”: 24 x 200m hill with jog down recoveries. Averaged :40 secs.

F - Rest.

Sa -

AM: 8 miles (1:12:52). 9:07/avg

PM: 7 miles (55:59). 8:00/avg

Su -

Early AM: 17 miles (1:54:42). 6:45/avg

True progression run, outsiderunner style. Every mile faster than the previous one. 85%-->100% MP. 7:10-->6:15/mi

Late AM: about to do a very slow and easy 5 miles with my girlfriend.

Weekly Total: 77.2 miles, will be about 10 hours total

Year to Date: 549 miles

A very successful week for me. Monday’s workout was a tough one, both mentally and physically. I feel like a different runner for having successfully completed it. Thursday’s workout is a favorite of mine - typically I do it as 12 x 400m hill with jog down recoveries, but I stayed over at my girlfriend’s place the night before and had to make due with her neighborhood topography, lol. A Nor’easter is the only thing that kept me from running Friday. But came back solid over the weekend. This morning’s session was another really tough one, especially since I got about 4 hours sleep last night and had a few drinks in me, lol.

Hope everyone else had a great week. Happy Running.

Stone Cutter - Nice work on the progression run. It made me smile.

statfanatic: Well that bear story is by far the scariest story I have heard. I'd of lost bodily fluids for sure. wow. I'm glad you and your wife came out ok.

47m 193

The week started out good then went to poop. Ankle and knees gave me some serious issues so I ended up biking and using an elliptical. I'm getting to the point that reality is setting in. My body may not be able to hold up to running. My muscles are hardly ever sore but my skeletal structure is shot from prior injuries and abuse.

M 7.2 with a 57:50 10k ran the last mile in about 8:30

T 3.8 easy

W 7 easy

T 45 min on elliptical leg lifts

F 90 min on bike arms and body lifts

S off from travelling

S 5-6 miles later. I may indoor row or swim for a VO2 max type workout.

Total 23-24 miles.

DietBacon wrote:

Sun: Paris Half Marathon in 1:15:53 (new PR. Old PR was 1:20:4X)

Post of the month (even if it is the first week of the month - I think we will be hard pressed to top his one).

Nice work!

Gordon - Smart to cut the workout early. Came back and nailed thursday.

Smoove - Interesting starting with a progression. What is the reason for that?

Runn3rgirl - Congrats on the canine PR

DB - Awesome half! Looking forward to Paris

OR - Another solid week. Hay is in the barn

RRR - Solid race, although disapointing it was short. The point of racing is to beat other people though, so you've got that going for you.

Stone - Great long run

Pappy - I think you've still got a running come back in you. Maybe need to focus on swimming/biking for a while until the scale comes down?

M: 7 w/ 2x(3x10", 3x15" hill sprints)

T: 10 w/ 10x3' on/ 1' jog @ 10k-tempo effort. Hilly with some icy spots, strength after (med ball throw/ crawling, 1 arm DB snatch, back squat, pull ups/lunges/push ups, rows/twists)

W: first off day in a month

Th: 8.5 w/ 4x35" at ~mile effort w/ equal distance jog, strength after (jumps/crawling, power clean & jerk, light deadlifts, pull up/ squat/ DB press, rows/core)

F: skipped accels due to some pretty bad GI distress

S: 9 w/ 10k race. 36:34, 1st place

S: bike ride later

Race report: 1st place. Course was rolling hills, net uphill the first half and net downhill the second half. Headwind for the middle of the race. Low 40s. Went out in a pack of 3 but I was on my own before 1 mile. Kind of zoned out the second half of the race and ran a positive split even though the last 5k was net downhill.

Nice race Pewow! was it a PR? Mine would have been if course wasnt short!! last 10k was memorial day and I ran 37:45 in warm conditions.

M58, 5'11" 172 lbs

Open PRs (1982) -- 16:04 5K, 2:40:30 marathon

Masters PRs (2003) -- 17:10 5K, 2:56:03 marathon

Most recent (2017) -- 18:58 5K, 3:07:23 marathon

Goals

Aug 2018 -- Defend M55-59 title in 15K

Oct 2019 -- 3:00 marathon age 60

Training status -- Injury rehab, mileage build

Feb 19 - Mar 4, 2018

Mon -- 13.5 miles @ 8:49/mi (roads)

Tue -- 10.0 miles @ 8:45/mi (roads)

Wed -- 5.0 miles slowly untimed (roads)

Thu --2 x 20 mins elliptical

Fri -- 20 mins elliptical; 20 mins treadmill

Sat -- 7.7 miles @ 9:21/mi (roads)

Sun -- 5.0 miles @ 9:23/mi (roads)

WEEK TOTAL: 41.2 MILES

Continued progress with building mileage, sizable bump over last week mostly due to running four days instead of three. Weekly mileage progression after three-month layoff -- 6, 8, 21, 23, 28, 30, 30.

Still slogging along at shuffle-pace. It will be a while before I dare add any uptempo work. Knees and achilles are still fragile, but leg work on the machines seems to be paying off -- I was able to approximate a few squats this week for maybe the first time in a decade. Off to work now on a Sunday afternoon.

No good reason for starting with the progression. I intended to start at about 6:30 pace and settle into 6:00 to 6:10 pace for the duration of the run. Ended up seeing some sub 6:00's early and hit a sub 5:40 right around mile 6 just before I got to the really hilly part of the loop, so I figured I might as well keep it rolling and see how the full would play out - it's a really well known loop regionally (the Brooks Hanson team was out there training on it yesterday as they've been in town for about a month - maybe doing some heat adaptation for a potentially warm Boston). Ended up 7th on the all time Strava list because Ritz and the like don't publish all of their runs out there. Was pretty pleased with that because I went to the well a little bit, but not too deep and my easy mileage after was effortless at 6:30.

In short, I just screwed up my pace early.

As to making my Strava profile public - I don't really mess around with the technical aspects of Strava, but I know anyone can follow me and if you are in the Letsrun club or the weekly head club you can see my profile without following me.

The Stone Cutter wrote:

Su -

Early AM: 17 miles (1:54:42). 6:45/avg

True progression run, outsiderunner style. Every mile faster than the previous one. 85%-->100% MP. 7:10-->6:15/mi

Late AM: about to do a very slow and easy 5 miles with my girlfriend.

Weekly Total: 77.2 miles, will be about 10 hours total

Year to Date: 549 miles

Honesty update. The five miles didn't happen. Wind is brutal right now. We bagged it after 3mi @ 9:40/avg, lol. So just over 75 miles for the week, still close to 10 hours.

Diet Bacon - Outstanding work today! That is some serious improvement in fitness, even if somewhat unexpected. Great running.

corrected graph should read -- "Continued progress with building mileage, sizable bump over last week mostly due to running five days instead of three. Weekly mileage progression after three-month layoff -- 6, 8, 21, 23, 28, 30, 30, 42."

Update my week as well. Its gonna be 51 total for me. Just bagged a run, the calf is sore some and I figure resting it is more prudent than jogging 9 miles to hit 60 miles. Big 5 weeks lay ahead for me so hail, DAY OFF