Road Racing and Training Thread - Week Ending 7/22/18

Starting 12 weeks out from marathon....

M - 6 @ 8:57

T - 400/800/1200/1600/1200/800 with some 400m jog recoveries and some sub 2 minute water breaks. 1:29/3:02/4:25/5:48/4:22/2:51 for an average pace of 5:52. Happy to see me finishing too fast instead of starting too fast (target ~90s/lap +/- a couple seconds). 8.2 total

W - Scheduled off, shot 40 for 9 holes in my golf league.

T - 7 @ 6:45 (GMP) felt pretty relaxed and consistent throughout. 10 total

F - 7 @ 8:35

S - 8 @ 8:14

S - 14 @ 7:36

Total = 53.2 miles @ 7:59 avg pace

Good week. Ashamed to admit that I think this is my highest mileage week since my last marathon cycle...so over a year. Feeling strong though.

M34, 5’10”, 164 lbs. of aches and pains

Goals

1) Injury prevention

2) Volume (85-90 next week)

3) Detroit Marathon (10/21), somewhere about 2:30

4) Annapolis 10 miler (8/19), under 55 if weather cooperates

Recent

10 miles: 55:31 (Cherry Blossom, April)

Marathon: 2:37 (D.C., March)

M: 10 @ 7:11, ran home from work, past Nats Park prior to the HR Derby. Forcing myself to take it slow this week.

Tu: AM - 8 @ 7:11. PM - 5 @ 7:00 on treadmill.

W: 16 @ 6:40 pace before work. Controlled pace (miles 2-12 between 6:53 and 6:40), but picked up last 4 (6:26, 6:24, 6:04, 5:43).

Th: 10 @ 7:20

F: AM - 5 very easy. PM - 5 @ 7:00 on treadmill.

Sa: 16 @ 6:34. Same route as Wednesday. Controlled through 8, very gradually picked it up through 15, then closed in 5:28.

Su: 10 as 2.5 @ 7:36, an hour break (had to stop by work), then 7.5 @ 7:25

Total: 85 miles

Marco Polo describes a bridge, stone by stone.

"But which is the stone that supports the bridge?" Kublai Khan asks.

"The bridge is not supported by one stone or another," Marco answers, "but by the line of the arch that they form."

Kublai Khan remains silent, reflecting. Then he adds: "Why do you speak to me of the stones? It is only the arch that matters to me."

Polo answers: "Without stones there is no arch."

35 M 6ft 162 (filling out a bit)

5k 8/11

Sun - 2.5 jog + 25miles Bike + core

Mon - 4 run + 10 bike + Lifting

Tues - 4 run + 15 bike

Wed - 4.5 run + 8 bike + Lifting

Thur - no run + 30 bike + core

Fri - 5 run (hills) + 14 bike

Sat - 5 run (hills) + 28 bike + Lifting

25 miles run

130 miles single speed biking it

3x lifting 2x core

Another build week running wise. Piriformis is now just nagging me while running and an hour after then it feels fine. Started the prednisone yesterday so hope it kills it for good. Good overall training week w single speed miles and lifting/core. Probably about 13-14 hours training this week total. 20 seems like a nice round number to work towards.

Male, 33, 5’10” 160 lbs

PRs: 16:03 (2011) 2:56:47 (2016) 4:42 mile (2011)

Recent: 17:19 ( June 2018)

Goal: Continue Mileage Ramp / November 5K

M: AM: 6 miles 8:03. The hills really got to me on this one. Legs took a beating, heart rate higher than usual. I don’t know how some of you do this on the regular. No wonder I finished almost last at Boston one year.

T: AM: 6 miles 7:48avg. Slept in and ran when the Florida sun was blasting

W: PM: 7 miles 7:47avg around the hotel

R: DAY OFF although we spent the entire day walking/running through theme parks so I can’t exactly call it a rest day.

F: AM: 7 miles 7:53avg around the hotel

Sa: AM: 7 miles 7:53avg around the hotel

Su: AM: DAY OFF although we spent the entire day walking/running through theme parks so I can’t exactly call it a rest day.

Only 27 miles this week. About a 50% cut in volume, guess I’ll find out if that is good or bad. But hey, happy wife happy life.

Updated leaderboard

Smoove 91.9% (15K...49:17)

Jewbacca 84.2% (HM...1:10:19)

outsiderunner 83.55% (10K...36:27)

Allen 83.17% (15K...59:59)

statfanatic 82.35% (1500m...4:10)

HHH 80.04% (5K...15:53)

Sub 6:00 79.4% (10 miles...55:31)

Stone Cutter 79.12% (5K...17:11)

Still Improving 77.6% (5K...19:00)

Tall dark roast 76.21% (5K...17:10)

Runrincerepeat 74.9% (5K...17:12)

Coach Jeff 72% (5K...20:23)

Nice weeks gents!

Solid week for me. Adapting to the fatigue. Took a couple of the easy runs really easy. This was week 2 of 15 for Grand Rapids Marathon.

Goals: Sub-3 marathon. Whether this cycle or next. Sub 40 minute 10k in 2 weeks.

Marathon 10/21, Half Marathon 10/6, 10k 8/4

M - 9.5 total - 12 400's with 2 miles up, 1.5 down, 400 btw - 94-94-93-92 93-92-93-92 92-91-94-93

T - 5.5 easy - 9:08 pace

W - 9.5 total - 2 up, 6 @ 43:30 (7:15 AVG) w/ miles of 721, 716, 715, 714, 715, 709. 1.5 down

T - 5.5 easy at 8:56

F - 7 easy at 8:28

Sa - 15 at 8:02. Worked down to a 7:30

Su - 7 at 9:04 w/5*25-30 second strides

59 total in 8:08. Feeling pretty good.

Bad first week back to running...

Planned for 4 runs this week and only going to do 3.

Monday: 7,5km at 5:15 min/km

Tuesday/Wednesday/Thursday/Friday: Out with some respiratory infection. Taking antibiotics and the doctor said that I could run on Saturday but should be extra careful.

Saturday: 7,5 km at 5:15 min/km. Felt so tired doing this from the sickness and the antibiotics side effects...

Sunday: Still going out for a run later. Maybe going for 8,5kms at 5:15, depending on how I feel...

M58 -- 5'11" 162 lbs

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

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

Last year (2017) -- 18:58, 3:07:23 marathon

This year (2018) -- 5:37.8 mile, 19:17 5K, 40:11 10K

Goal -- Defend M55-59 title in 15K (August)

Training -- 9-day cycle with Long Run, VO2max and LT workouts

July 16-22, 2018

Easy -- 8.2 miles @ 8:02/mi

LT -- 1.7-mi warmup; 4 miles @ 6:38/mi; 2-mi cooldown

Easy -- 2.0 miles @ 9:06/mi

VO2 - -2.5-mi warmup; 4 x 1-mi w/4-min jog (6:12, 6:11, 6:12, 6:11); 1.1-mi cooldown

Easy -- 8.2 miles @ 8:23/mi

Easy -- 12.4 miles @ 7:33/mi avg, w/4 miles @ 7:06/mi

Easy -- 7.7 miles @ 7:43/mi

WEEK TOTAL: 54.3 MILES

Goal race is two weeks from today. Workout paces have been e a little slower than where I would like to be at this point, but volume was good.

I added some uptempo miles to a couple of this weekend's easy runs. My training this year has been either workouts or very easy recovery runs; what's largely been missing are sustained "comfortably hard" efforts, and that's got me feeling somewhat unprepared for my 15K race.

Well, one more long run and two more workouts this week, then a taper. I am hoping for a nice, cool morning on race day.

M26, 6'1"/150, various 5k-half distances near future, probably a fall 2019 marathon long term

Mon AM: 22 mins up, 5x2 mins on/2 mins off @5k effort, first 4 reps uphill last one downhill, 13 mins down

PM: 4@7:33

Tues AM: 9@7:48

PM: 4@7:39 w/6x(15s fast/45s jog)

Weds PM: 6@7:42

Thurs AM: 4@8:13

PM: 8@7:17 started/finished at 3600', over 1000 ft of total ascent/descent, tempo-ish effort for the first 5+ miles with some long climbs, then easy back down.

Fri AM: 8@8:07

PM: 4@7:43 w/3x(30s fast/2 min jog)

Sat: off

Sun: 11@7:13 with a lot of hills

65 total on the week

Monday's workout was mostly a rust-buster, I like doing those kinds of workouts to start where I'm not too concerned about pace. Thursday afternoon's run felt pretty good mostly because the altitude meant some cooler weather for once (and it wasn't high enough altitude to make things appreciably more difficult). Saturday I had this weird bit of swelling on my right calf/ankle that I think was the result of a bug bite so I took the day off as a precaution...it was going to be a short recovery day anyway. It was still a bit swollen today but I didn't feel much of anything during the run. There is an all-comers track meet with only a $5 pay at the door entry fee on Tuesday that I'm thinking about doubling mile/800 in, though it depends on the weather (there is a chance of storms). I haven't raced in a mid-distance event since college and I'm vaguely curious whether my greatly improved long-distance chops would help any there.

statfanatic wrote:

TDR - That 4:10 was actually a full mile.

Updated leaderboard

Smoove 91.9% (15K...49:17)

statfanatic 89.08% (1 mi...4:10)

Jewbacca 84.2% (HM...1:10:19)

outsiderunner 83.55% (10K...36:27)

Allen 83.17% (15K...59:59)

HHH 80.04% (5K...15:53)

Sub 6:00 79.4% (10 miles...55:31)

Stone Cutter 79.12% (5K...17:11)

Still Improving 77.6% (5K...19:00)

Tall dark roast 76.21% (5K...17:10)

Runrincerepeat 74.9% (5K...17:12)

Coach Jeff 72% (5K...20:23)

Some nice weeks -

Smoove - I may have missed the rationale in a previous but why the 8 day weeks?

RRR - Good to see running back in there

Myself, 3 miles running easy on Thursday and close to 5 hours on the elliptical this week. Mainly at 'level 8' with some hard efforts mixed in.

Hoping to run tomorrow, I think I could easily manage easy running but I just don't want to aggravate the piriformis and really screw it up. Also unsure about track on Tuesday but I guess we'll see.

Male, 24, 6’4”, 145 lbs

PRs: 4:54 (mile 2018), 17:02 (2017), 1:18:00 (2018), 28:01 (8k 2015)

Goal: Debut Marathon November 11 @ 2:45 (B Goal: Knock off smaller distance PRs while training)

Mn - OFF

Tu - AM: 5.25 @ 8:10s (w/ gf)

Wd - PM: Mile Race 4:55.85, WU/WD = 7.25

Th - PM: 12 @ 8:30s (w/ gf)

Fr - PM: 10 @ 8:00s (w/ gf)

Sa - AM: 5 @ 7:50s

Su - AM: 30k Trail Race: 2:34:40, 4th OA, WU/WD = 21.75

Total ~ 61

Used this week as a down week (decided after the LR last sunday)

Foot was hurting Mn/Tu but felt fine after waking up Wd. no workouts but two races (mile recap in last weeks post pg6 i think).

Bought a road bike today for X training, might shoot for 80+ this week depending on how I feel coming off this race.

The 30k was fun, rained the entire day before so the trails were a mess, 2500ft of elevation gain (and loss), went back and forth with the 4rd, 5th and 6th place guys during it which was nice. happy with the effort

HHH, I am trying to account for the seemingly increasing difficulty that I am starting to have recovering during the warm and humid months (which I noticed really for the first time last summer - I think it's an age thing), and to not overdo things given my recent stress reaction. I figured I was sonfit in the spring, I could regain much of it even with a few less workouts.

TDR, I think we need to add Bird to the top of the leaderboard .

went back and forth with the 4rd, 5th and 6th place guys during it which was nice. happy with the effort

I meant 3rd, 5th, and 6th

- RunnerSam

Allen1959 wrote:

I added some uptempo miles to a couple of this weekend's easy runs. My training this year has been either workouts or very easy recovery runs; what's largely been missing are sustained "comfortably hard" efforts, and that's got me feeling somewhat unprepared for my 15K race.

I know the feeling. Usually my longer runs are about 15/16 km and always easy and I feel the same way about half marathons (and the longest run for my last 15k was 14...and easy as hell).

But I see that you do longer intervals that are substantially harder than 15k race pace. So mentally (and due to the nice volume you have been having) I think you are prepared!

Hi All,

Happy to report a relatively good week of training. My busy work schedule and long commute are still making it hard to get in the miles, but I will be starting grad school in a few weeks and expect to have a much more flexible schedule soon.

M: Off

T: 8: 2 mile warmup @6:57, 2 mile tempo in 10:54 (splits 5:34, 5:20), 4 mile cooldown

W: 4 + extended strides of 30 seconds or so

R: 8 @ 6:45

F: 5 slow

S: 7

Su: 8

=40

I was pleased with the short tempo on Tuesday, although I let my ego get in the way and pushed the last 1200m a bit too hard. That's fine though, it's an important part of learning how feeling those efforts out. I'm doing a local twilight 5k this Wednesday, which should give me a baseline to work with. Expectations are nonexistent and I'm excited for it!

Triple H - take it easy on that piriformis. It’s going to be a month on Thursday since the injury and it’s still nagging RRR. I find hills work to fix it. Like light hill repeats and walk the downhill (pounding The downs seem to inflame mine). Also look up nerve flossing for piriformis and do this through the day. I would recommend a massage if you can. But warning when the masseuse clenches hard on that piri. It’s the freaking pain train.

Some nice weeks so far. I will try to do a better job of adding some more personalized comments this week. Life has been exceptionally busy as of late...

Male, 40, 5’11”, 170ish lbs

PRs: 16:53 (2014), 1:18:45 (2018), 2:47:00 (2018)

Goals: Stay healthy, Help my fiance qualify for Boston 2019

M - Rest

T - 5 miles (38:57). 7:47/mi.

8:15/8:07/8:06/7:33/6:56.

W - 7 miles (50:33). 7:13/mi.

Including 3 x 1 miles (~HM PR pace + :10/mi) off .25mi recovery jogs. 6:11/6:09/6:12.

Th - 5 miles (41:20). 8:16/mi.

F - Rest

Sa - Rest

Su -18 miles (2:41:46). 8:59/mi. Last 4 miles 8:38/8:45/8:34/8:07. Pacing fiance’s workout.

Weekly Total: 35 miles, ~4 hours, 33 minutes

Year to Date: 1,172 miles

Was hoping to get in a few extra runs but made due with the time I had available. Soon-to-be Mrs. Stone, on the other hand, has been killing it. About a month and a half to go until her goal marathon (September 9).

Hope everyone else had a great week.

Smoove wrote:

TDR, I think we need to add Bird to the top of the leaderboard .

I considered adding Bird but except for last week he hasn’t been posting recently and everyone on the list so far has given their consent to be included. I don’t know, I’ll add him if you guys disagree.