Road Racing and Training Thread - Week Ending 9/30/18

2:03:50...6:11.5 overall pace

1st Master

6th overall

My first cash prize!

Weather was great, but lots of mud and puddles throughout the course. Almost went down a couple of times. Went out agressively, and was with the lead pack for a good while (six of us). Ran nearly the whole way with a 2:38 guy. Small postive split. Felt VERY good in the first half. Got jelly legs in the last three miles and had to dig deep. Never got jelly legs before...now I know what you guys are talking about. With the good weather, lots of fast guys came out today. The winner ran 1:54.

Will post more details later.

outsiderunner wrote:

2:03:50...6:11.5 overall pace

1st Master

6th overall

My first cash prize!

Weather was great, but lots of mud and puddles throughout the course. Almost went down a couple of times. Went out agressively, and was with the lead pack for a good while (six of us). Ran nearly the whole way with a 2:38 guy. Small postive split. Felt VERY good in the first half. Got jelly legs in the last three miles and had to dig deep. Never got jelly legs before...now I know what you guys are talking about. With the good weather, lots of fast guys came out today. The winner ran 1:54.

Will post more details later.

That’s what I always knew you had in you. Great job. I am glad you really went after it.

I hope this gives you confidence to chase sub-2:45 at Richmond. You are a sub-2:40 talent.

And congrats on the cash!

Hi everyone.

I was thinking of not commenting here this week, due to the fact that my 10k yesterday was a complete disaster and I just felt tired all the time during this week (despite all the tapering). But then I remembered that everyone here posts, despite the ups and downs. So I figured that, for the sake of the absence of hypocrisy of this thread, I would also post, despite the failure.

So the week was:

Monday: 8k at 5:30 min/k

Tuesday: 10k including 10x200m (averaged 38'') with 1' rest.

Wednesday: 10k at 5:30 min/k plus 4 strides

Thursday: rest

Friday: 6k at 5:30 plus 4 strides

Saturday: 10k race. The main goal was 39:59. I'm not gonna lie: before the race, I thought I wasn't able to do it. The past two weeks have been hell. I sleep at my university due to the fact that my master thesis has to be delivered in 2 weeks and my supervisors want me to submit multiple articles to multiple conferences. So I'm having an average of 5 hours of sleep and still getting my runs in (the only part of my day I'm actually enjoying). The downside is: I feel like a piece of sh*t. No pop in my legs whatsoever, I feel sore even from regenerative runs... 2 more weeks and then I can sleep properly and focus on that December HM.

The race recap: I went with the 4:00 min/k pacer. The first 5k were in 3:59, 4:00, 4:01, 4:03, 3:58. Then I just felt a huge hammer. No pain, just a generalized tiredness. My head hurt like hell, I wanted to puke... The objective then was to finish the race. I finished with a time of 41:46, so you can imagine the last 5k splits... I know this was a tune-up race and the first serious one in this fall/winter season, but I expected more of myself (due to the fact that I'm sacrificing a lot in the workouts). Maybe I should fall back for the next two weeks and then come back stronger. I don't want to whine about this. I'm allowing myself to feel bad about yesterday's race, but I promised myself that I'm going to forget about it from tomorrow onwards.

I'm still getting a regenerative run today. Will give me time to think about everything and to see, for the first time in 2 or 3 weeks the sunset in Lisbon (I'm running after dark...). Might even post a picture of it here.

Happy weeks to everyone!

Missed last weeks thread because....not sure. Probably hungover.

So last two weeks have been pretty crappy - suffered with a horrible cold early last week before the South of England 6 Stage Relays at the iconic Crystal Palace (gorgeous and crumbling) stadium.

Ended that week with a measly 28 miles and 19:27 for the 6.1k undulating course in Crystal Palace park. My club took 16th in South of England, a reasonable result although I was one of our slower runners (unsurprisingly).

This week I was still shaking the virus, just not quite feeling strong enough, very little energy except track workout on Tuesday.

M - 9m easy

T - 7 x 1000m off 90 secs recovery (3:08, :08, :07, :07, :07, :06, :05) which is one of the best sessions I've had all year.

W - 7m easy

Th - 7m easy

F - Off

Sa - 4m easy with 5 x 1min @ 5k/1 min easy

Su - Ealing Half marathon in 77:23

Super disappointed about todays race. Perfect weather but what a course! Super hilly (Strava data attached at end of post, 700 feet of elevation gain) and frankly, average of 30 MPW for 3 weeks and 4 races in 16 days just killed me. My own fault. Stomach cramps were here and there but mainly just fatigue. 10k passed on schedule and then the hills just took their toll. Also had no motivation to push last 5k when the PB was gone.

Smoove - Got a mate of mine going out to Chicago to attempt his first 2:30. He's a V40 and lovely guy. Runs for Kent AC (dark navy vest), shock of white hair, quite short and slender, super happy style and extra long shorts. Called Che Compton. Say hello if you see him! You will, he paces things really well.

I read last weeks thread on who subscribes to which training 'style' but figured I couldn't really comment. I don't really, I train with two clubs, easy run the rest of the time, long run on Sunday and race almost every week. I took some Hudson tempo sessions from his Instagram and pace my track work based on Daniels VDOT however, but never do structured long runs and normally do whatever the group is doing for Tues/Thurs sessions. Summer tends to be 6k volume and longer rests, winter 8k volume and shorter rests but slower speed (XC vs Track).

https://www.strava.com/activities/1874771664

outsiderunner wrote:

2:03:50...6:11.5 overall pace

Wow wow wow! Congratulations! Fantastic job of attacking it from the start ... what a confidence boost heading to Richmond and beyond ...

Allen1959 wrote:

outsiderunner wrote:

2:03:50...6:11.5 overall pace

Wow wow wow! Congratulations! Fantastic job of attacking it from the start ... what a confidence boost heading to Richmond and beyond ...

Couldn't agree more! Bravo!

HHH Runner wrote:

Allen1959 wrote:

Wow wow wow! Congratulations! Fantastic job of attacking it from the start ... what a confidence boost heading to Richmond and beyond ...

Couldn't agree more! Bravo!

Going to pile on with a ditto to all of this. Happy to see you getting after it!

OR - Good luck. Looking forward to hearing about this flyer

Th3bt - nice work in the half! Considering a warm day and a solo effort the entire way I'd think you must be fairly happy with the result.

R3 - once again nice work on the race. Looks like another solid week as well.

Devin - with that 6 mile tempo at 6:36 I'd say you seem to be right on target for your goal. How did that effort feel?

Smoove - good luck in this last week. Hopefully the foot chills out even more.

Allen - strong long run! How is the hamstring doing? Those things can take forever so be really cautious with stressing it any further.

AJ - good luck in the final taper week. You are definitely ready and hope the weather cooperates for you and Smoove.

Jewbacca - busting out the miles again. Like that workout #1 and incorporating the different paces/efforts and hills. That's a solid day!

Han- glad the PF is lying low.

SC - Sounds a lot like my week, tale of two halfs. Hopefully things slow down for both of us!

Slo - nice 5k. What half are you running?

M, 41, 6'1", 163

Goal race - RnR AZ Jan 13 15 weeks to go

M - AM 4 easy, PM 4 easy

T - AM 3 easy, PM 7.5 w/ 6x800 (2:50) w/ 200 jog

W - 5 w/ last 2 @ 6:05 avg (.5 mile cool down after)

T - AM 4 easy, PM 8 w/ 6x mile (6:00) w/ 60 second rest

F - off

S - am 8 easy, PM 4 easy

S - 20 easy (tonight)

Total - 70ish

Good week overall with a bit more volume. Looking forward to increasing that moving forward. Both workouts this week were surprisingly easy and I finished both with tons more effort in the tank. Goal was to get some good work in without ever feeling taxed and I accomplished that. Heading out Wednesday for vacation in Costa Rica for a week so this week will be a bit light. Once I get back I will start working with Nate Jenkins on a 14 week build into RnR and I'm quite stoked to say the least. He has already been extremely communicative and I'm looking forward to what he lays out for me.

Gordon Tremeshko wrote:

HHH Runner wrote:

Couldn't agree more! Bravo!

Going to pile on with a ditto to all of this. Happy to see you getting after it!

+1. Way to get er done.

Congrats OR! That jelly legs feeling is fun in a nice sick way. Thread mojo is going strong.

PM - shake off the 10k brother. And keep posting. I’m a big advocate in consistency. Have posted every single week of training in a little over 2 years and it has helped me tremendously. The race I ran yesterday was the first race I ran after starting running and shortly after starting posting on this thread (I believe Smoove and I started at same time or close and have both posted every single week) anyways

2016-19:12

2017-17:31

2018-16:57

Same race. Could not have done it without this thread. So keep it going.

Never stop.

Strong, string showing OR. The fall off in pace between 20 and 26.2 should be pretty limited, especially with a taper and no puddles and mud. Gotta be feeling pretty confident about your upcoming race.

RRR - FLYING solo and sub-17! Well done.

OR - WOW. Nice running, man! 6:11 for 20 miles is something special.

Chicago racers - if next Sunday matches the conditions I had this morning, nearly along the route, you're in for a treat

32, 5-6, 154ish

Chasing sub-3 at Grand Rapids on 10-21. Half next Saturday.

PR's of 1:25:54 and 3:04:00 set two weeks apart in 2014.

M - 6 @ 8:33

T - 9 total - 2*3 mile - 19:45 and 19:51 - 6:35 and 6:37 pace - on the treadmill

W - 5 @ 8:31

T - 11 total, progressive for 9 averaging 7:08- started at 7:50 and moved down - last 5 were 7:04, 6:53, 6:44, 6:28, 6:58 (6:50 avg). - on the treadmill

F - 8 @ 8:07

Sa - 19.5 @ 7:22 - first half around 7:35 - 7:40, moved down to 7:15 range. Miles 15-18 were 7:02, 7:01, 6:50, 6:22.

Su - slugged 6.5 @ 8:37. This would have been 9 min + a month ago. The previous 7 days were 72.5.

65 total in 8:24. Closed out four months of 200+ with 217 for September, despite a clunker a couple weeks ago.

Next week will provide a more clear indication of sub-3 abilities. Not going full bore. Aiming for 6:35-6:40 for the first 11. If I feel great, I'll push it to the finish.. Would love a sub 1:25, but the marathon is the top priority.

HHH Runner wrote:

Smoove - Got a mate of mine going out to Chicago to attempt his first 2:30. He's a V40 and lovely guy. Runs for Kent AC (dark navy vest), shock of white hair, quite short and slender, super happy style and extra long shorts. Called Che Compton. Say hello if you see him! You will, he paces things really well.

Good stuff - I will keep an eye out for him (and maybe keep him a few meters per mile in front of me to keep my race plan in place). Is it "shea" or CH-ay?

My age group is shaping up interesting - none of the top 3 from last year or the top age group guy from 2016 are signed up, and last year's masters winner is registered, but leaning against not running. I think that leaves one sub 2:29:50 guy from last year in my age group plus all the guys who I wouldn't expect like Che. Makes me feel like I have a chance at a good masters showing if I have a good day.

Thanks very much guys. Could not have done it without you. When my legs went all jelly, I was thinking about you guys. Was hearing you say, “Don’t sweat it, and finish strong, OR.”

Yes, Smoove I am feeling pretty confident. The JD calculator equates the 2:03:50 with 2:44:xx, and it is my best performance to date, by a fair margin.

RRR getting less aggressive and OR getting more aggressive. What’s the world coming to?

OR - Happy but not surprised to see how it went. Hope you had an enjoyable trip. If

M34

What a terrible night to have a curse

Goals/plan

Get the knee healthy. Do whatever I can in terms of rehab and cross training without causing pain. Not get too fat (just a little). Get the mileage back up over the winter. Shoot for 2:30ish in Boston 2019.

Mo: 8/7 easy

Tu: 8/5 easy

We: 16 @6:45

Th: 10/5 easy

Fr: 5/5 easy, with a surprise ending

Total: 69 miles

Friday ended with a trip and fall and ,from what I can tell, a bruised knee cap. Best case scenario is 3-4 weeks of no running, so Detroit is firmly out. (I’m not going to try 26 miles on my first day back.)

This is, rather preposterously, the third September in a row where I’ve fallen on a run and bruised my left patella. This time was about a block from where I fell in 2016, but I don’t think this fall was as hard.

Range of motion is getting better today as the swelling must be going down a little. Stairs are hard, and walking is unsteady with a bit of a limp. Starting with some isometrics (just engaging the quads), and will progress from there. At least I’ve been through this before.

To be honest, I don’t feel that bad. I really do think I’ll be able to do some light running by the end of October, and knowing that the fall marathon is out of the question has gotten me more excited about Boston. This summer taught me that I still can run 100 mile weeks in a sustainable way, which is a great feeling, and although I may never set another PR, breaking 2:30 is possible.

OR - I would say it is our evolution as runners which is a beautiful thing. Great run! Very great congrats. Did you pick up a fair amount of cashola?! I have only won money once but money won just feels so so sweet... (But me going out at 11flat solo was still pretty aggressive imo!)

SLO - I hope you run the HM! And thanks.

AJ - almost to the home stretch. I don’t think running hard when feeling it is a bad thing. Keeps that mind set ready to roll.

Smoove - glad the niggles are better. I have been dealing w a groin and hamstring. Gonna get a massage.

GT - I look forward to your Chicago race report most of all. Get r done.

More comments to come. Great weeks all around. High tide raises all boats and all that sh*t.

Working Harder wrote:

Devin - with that 6 mile tempo at 6:36 I'd say you seem to be right on target for your goal. How did that effort feel?

Thanks for checking in. It was challenging for sure. The first 2.5 miles were a struggle. Might need to incorporate more strides into my warm up to prepare my body and mind for faster running. In any case, after that it got easier. I ran the 6th mile in 6:30, partly to prove to myself that my legs and lungs could handle it. I did a quick audit of how I was feeling toward the end of that and I thought that if I had to, I could run a 7th mile, but I was glad I didn’t have to.

As the weather begins to cool, I think I’ll naturally see I’m able to run just a little quicker.

Male, 24, 6’4”, 145 lbs

PRs: 4:54 (mile 2018), 16:56 (2018), 1:18:00 (2018), 28:01 (8k 2015)

Goal: Debut Marathon November 11 @ 2:45

Mn - PM: 10 @ 7:30s

Tu - PM: 4x3200 + WU/WD = 14

Wd - PM: 11 @ 7:45s

Th - AM: 5@ 8:20s, PM: 8 @ 7:35s

Fr - PM: 6 @ 7:25s

Sa - AM: Paul Short 8k + WU/WD = 10, PM: 6 @ 10:20s (w/ Dad)

Su - 20 @ 7:45s

Total: ~91mi

Tu Workout: 11:51 11:55 11:55 11:55, solo but the first one, jogged a 400 then stood till 3min for rec, little slower than when I did this over the spring but was pretty happy with it, solo but the first one

Sa Race: 5:37 5:52 6:15 5:59 6:06... just felt weak, had no rhythm. was a lot of fun though, got 301st, was passing/getting passed the whole time, think this is my second slowest time on this course out of 6 or so (the first time being the slowest back in 2013, my first 8k under 30)

- RunnerSam

That was supposed to say 'tappy' style but, you know, autocorrect.

Pronunciation....either way! Weirdly. I do it 'Shea' but got some friends from up north who call him 'CH-ay'. Everyone's a winner I guess. I race him a lot, he's the one I out kicked by half a second for my 5k PB a couple weeks ago. He also ran the half with me today.

Martin Fiz ran last year, the non-at-all-dubious Spaniard. Good that you kind of know your competition though, especially in a race where no one is sure what will happen. Fingers crossed you'll be in position to react and actually race it should it come down to that.