Road Racing and Training Thread - Week Ending 11-25-2018

Not much to report here. Spent the week in New Orleans and I'm currently 5 pounds heavier than when I left. Get the mileage up and it should come right off though.

Belated congrats to SLO on another big marathon PR. 2:29 is just a matter of time.

Leaderboard

Bird502 92.88% (HM...1:03:41)

Coyote Montane 92.56% (8K...28:10)

statfanatic 91.64% (1 mi...4:03)

Smoove 91.01% (HM...1:11:04)

krishna 85.27% (3K...8:38)

Bdubs 85.21% (8K...25:45)

th3bt 84.62% (10K...34:21)

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

outsiderunner 83.74% (20mi...2:03:51)

slow-twitch 83.64% (HM...1:11:36)

Andy Dufresne 83.56% (HM..1:10:54)

th3bt 83.4% (10K...35:23)

Allen 82.39% (5K...19:13)

pewow 82.14% (1 mi...4:31)

HHH 80.7% (5K track...15:49)

angryjohnny 80.69% (5K...16:40)

Bruin1996 80.32% (Marathon...2:42:22)

team1 80.09% (Marathon...2:40:11)

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

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

runrincerepeat 78.88% (5K...16:44)

Still Improving 78.67% (HM...1:25:01)

hantph96 78.56% (5K...16:33)

DietBacon 77.47% (HM...1:15:22)

RunnerSam 76.16% (5K...16:56)

Coach Jeff 76.03% (5K...19:24)

Tall dark roast 75.84% (5K...17:19)

Jeremy 75.65% (5K...17:15)

LancRunner 75.45% (5K...17:35)

Gordon Tremeshko 70.9% (5K...18:17)

Runningforfun 68.93% (HM...1:25:57)

RunGuy Midwest 68.62 %(Marathon...2:59:10)

Cocoon 67.61% (HM...1:28:15)

PutoMiudo 66.65% (10K...40:17)

KidB 64.62% (HM...1:30:21)

JamesTheAmateur 61.62% (1500m...5:34)

*If you want to be included on this list, submit your age and best performance at any distance within the last year. If your performance has expired or has been recorded here inaccurately, please let me know and it will be modified.

Male, 33, 5’10” 160 lbs

PRs: 16:03 (2011) 2:56:47 (2016)

Recent: 17:19 (June 2018)

Goal: Miami Half Marathon 1/27/19

S: 65 minutes easy

M: 25 minute shakeout

T: 80 minutes steady

W: 80 minutes steady

R: 45 minute shuffle with my wife.

F: Scheduled Rest Day

Sa: 2:00:00 out and back

Week 7 of HM training completed

Hitting peak mileage for this cycle. Had a couple back to back long runs this weekend. 2 hours on Saturday and 2:20:00 this morning.

I could have run the local Turkey Trot with my wife on Thursday but we decided to save $90 and run together around our neighborhood instead.

Actually my time on the leaderboard was from last year’s Turkey Trot so had to bump myself down a couple spots (17:10 to 17:19)

Feeling really good. A lot of you remember how much I struggled during the summer. In 15 years I’ve never had this much fun running and it all started when I switched to morning runs, started running with a group, and stopped tracking mileage/pace.

Let’s hope it continues! Hope everyone has a great week.

M34, 5’10”, bulky

“Goals”

December: Ramp up the mileage

Jan.-Feb.: Run quite a lot

March: RnR DC Half

April: Boston (2:30ish)

Mo: 6 @ 6:12

Tu: 8 @ 6:46

We: 8 @ 7:17

Th: 10 @ 6:45

Fr: 8 @ 7:18

Sa: 14 @ 6:29 (finish in 6:05, 5:54, 5:46)

Su: 6 @ 7:39 (long break after 4)

Total: 60 miles

Getting back into it. Started the week still pretty sick, but mostly better now. The knee is almost 100 percent.

From last week’s thread, it’s a little depressing to think I probably set lifetime PRs at 10 miles (51:52), half marathon (1:09:01), and marathon (2:26:56) on my first and only attempts in my early/mid 20s, but it all starts over at 40, right?

M 35 6ft 147 (this morn)

Really rough week for me. After many great weeks in a row this one was pretty rough. Calf flared up last Saturday. .. which basically Made running much not happening. So switched to bikin more. Then

Thursday night the pre cold I battled for a couple weeks turned into full blown sickness. Ran temp of and on Thur into Saturday. Plus work blewup and had to work long hours fri and sat.

Scored today off to rest and am feeling much better. Just have to eat and get some strength back as basically didn’t ear much for 3 days.

Anyways long story short sh*t week.

11 mile ran. 78 on Bike. Mojo at all time low. But hey. Onwards and upwards.

Goal Race: CIM (1 more week)

M- 10 miles at 6:53 pace AM. 4 miles at 6:44 pace with strength/gym work PM.

T- 12 miles at 6:52 pace with strides AM.

W- 18 miles at 6:30 pace. AM.

T- 12 miles at 6:31 pace AM.

F- 10 miles at 6:38 pace AM. 4 miles at 6:53 pace with strides PM.

S- 12 miles. 3 x 2 miles with half mile job between at MP. 5:14 avg. AM.

S- 10 miles at 6:54 pace AM. 4 miles later today ~7:00 pace PM.

Total- 98 miles

Just one more week to go. Taper is actually going really well mentally. I normally over think things but it’s not like that this time. Hope that’s a good thing. The weather is shaping up to be nice. The rain should hold off but it’s still a possibility. The goal is to hit the halfway mark around 1:08:45-1:09 then negative split it. It’s the way I race and almost all of my marathons have had a negative split. If everything goes perfect then 2:16 mid-high is very possible. If that doesn’t work out then I just want sub 2:18. Solid work for everyone who races a turkey trot!

Coach Jeff your plan sounds reasonable to me. I coached some runners throughout the years who benefited from using a HR monitor to keep themselves in check. 80-85% of MHR was the upper limit during our initial base building phase. Eventually you learn what that feels like. I used that method with several of my less experienced runners.

M59 - 5'11" 166 lbs

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

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

M55-59 PRs -- 18:58 5K, 3:07:23 marathon

Recent -- 19:13 5K, 1:01:02 15K

Goals

1:25 half marathon May 2019

3:00 marathon Oct. 2019

Nov 19-26, 2018

M - 10.0 miles, untimed (trail)

Tu - 10.0 miles, untimed (trail)

W - 10.2 miles (treadmill @ 1.5%)

Th - 7.7 miles @ 8:49/mi (road)

Fr - 5.0 miles @ 10:18/mi (trail)

Sa - 12.2 miles @ 8:41/mi (road)

Su - Off

WEEK TOTAL: 55.1 MILES

This week I started base-building toward my two main goals for 2019 -- a spring half marathon and an autumn full marathon.

I was coming off a 15-day break. The week before the break, I had logged a 12-mile training run at 6:58/mile, and a 5K race at 6:17/mile; I've definitely experienced some detraining since then. An 8-pound weight gain didn't help.

Thanks again for all the positive energy sent my way after my recent medical scare. Subsequent tests were all good (or inconclusive, anyway). I think my primary physician over-reacted initially; and with my family's cancer history of "worse case scenerio" always becoming "actual scenerio," I was quick to do the same.

Onward and upward. Have a great week!

Male 5’10”, 140, 38

Goals: sub 3 @ Houston

Next race: dallas half dec. 9

No turkey trot this week.

M: 14

Am: 6x1k @ CV, 6x200 @ 1600 pace

CV splits: 3:58, :55, :53, :50, :54, :47

Pm: 4 easy

(Best CV workout ever. Going to try for these paces for remainder of training)

T: 7

Moderate 7 (8:13)

W: 10

Moderate 10 on TM (~8:00)

Th: 17

Am: Tempo: 6@MP, 2@ threshold, 6x20sec hills @ 1600 effort

Tempo splits: 6:50, :48, :46, :46, :42, :35, :26

Pm: Easy 4

F: 6

Moderate 6 on TM

Sat: Easy 12 longish run (8:29)

If the porta potty hadn’t been there at mile 9 I woulda been in trouble.

Sunday: 6

Easy 6 (8:30)

Total: 72

Great week with a little lower intensity and lots of rest (I was on vacation so I slept in most days). Lots of TM runs since I was home with the kids while my wife was at work. However after 2 full thanksgiving celebration days in a row, my long run was wrecked! CV workout was very positive and I’m focusing on averaging 6:35 pace for the Dallas Half Marathon in 3 weeks.

My week was pretty normal and I'm right now tapering for that HM next week.

Monday: Planned rest;

Tuesday: 8k at 5:20 with some strides. This was done on a treadmill

Wednesday: 20' WU + 6x1000m (R3') + CD until 12k. Averaged 3:58; 3:55, 3:55, 3:55, 3:53, 3:50 which, I hope, is my 10k pace.

Thursday: 8,5k at 5:30 with 4x100m strides;

Friday: Unplanned rest. I felt like cr*p and decided to take a rest and use it to work on my Master thesis presentation and watch some of my friends present their MT.

Saturday: 20'WU + 15x30'' (R1') + CD until 10k. Averaged between 3:10 and 3:00. Done in treadmill also.

Sunday: Still have 12k to do with 10k at HM-15seconds pace. But it is raining heavily in Lisbon rn and I'm afraid of going outside ahah.

Still haven't talked to my coach about next week's HM, but I'm aiming at sub 1:30. It is do or die!

Hope everybody had a good Thanksgiving.

M, 43, 5'8, 130s

Old PRs: 16:30s/34:20s/2:44

Goals: Have fun, get fit, get back into racing.

Races on the horizon: Sawmill River 10k (New Year's), Ron Hebert 8 Mile (early April), something else in there somewhere

M 47 very easy. Sleepy.

T 1:37 easy on fairly hilly roads – out to Unquomonk. Chilly, wet, legs felt good.

W 33 very easy.

Th 1:07 with 5 x 1k steady/1k strong (4:37/4:01, 4:34/3:57, 4:24/3:54, 4:24/3:51, 4:20/3:48). On the park loop, plus 4 x strides. Very cold and windy but legs felt good once I got going. Later in the day did 2 x pie-making with my daughter (apple, pumpkin).

F 1:37 over the hill to the Whately town line (for a "three town" run). Felt fine heading out but a little beat up on the way back - need to be a little careful with the longer road runs at this point.

Sat 1:05 Fitzgerald Lake trails. As a kind of goofy experiment, I ran with cross-country ski poles – I was thinking that the footing was going to be an issue, but the trails turned out to be pretty much clear. Still, running with the poles ended up being surprisingly fun, in that it helped me run faster/more aggressively than I normally would. Not something I would do all the time, but I may do it again now and then. (Curious to see how this would work on the sledding hill.)

Sun Something to come a little later in the day.

6:46 total so far, probably something over 7:00 by the end of the day.

Another somewhat catch-as-catch-can week. The first longer run, the alternations, and the trail run all went well, but would like to get a little more rhythm and balance in my training. Getting back on the trails will help with that, though deer season limits my options somewhat this time of year.

M38, 6-6, 186

PRs: 2:40, 1:16, 34:55, 16:40, 4:54

Upcoming: Houston Half

M 8.1 miles

T 8 / 6.1

W 8 x 1k @ 3:27 avg w 2:00 rest 10 total

Th 10

F 9.1

S continuous split tempo 4T 4E 4T. Goal ~5:45-5:50 for T, 7:15 for E. Result: (5:46, 48, 46, 45 - 4 @ 7:22 avg - 5:47, 52, 50, 43) - 17 total

S: 11 / ?

Total: 79.3 miles + ?

Whereas Wednesday was pretty chill, yesterday put some hair on my chest. It also made me feel better about sitting on the couch all day watching football. Roll tide.

Happy Thanksgiving to the appropriate people! Hope it was a good one.

RRR - Sorry to hear about the various ailments. I feel you (as you'll soon see...).

RunnersFix - Best of luck!

Me -

M - Started out on my run, got hit by a motorcycle within a few minutes. He had just turned onto the street I was crossing, no lights and going the wrong way down a one-way. I got up, said I was fine and considered carrying on. Then realised my hand didn't feel right so went home. Ended up checking myself into the local hospital. By the end of the night I had the gash above my eye glued up, a nice big cast over my left hand (dislocated and broken pinky finger in two places) and a broken rib. On the plus side, out within 90 minutes and it was free. I realise it could've been a lot worse.

T - Off

W - Decided to race the Inter Financial Services XC Challenge regardless. Tough but excellent course, 33:21 for 5.75 miles. 62 seconds quicker than last year of 13th place.

T - 6.2 easy

F - 7.8 easy

Sa - Rib suddenly flared up again, off.

Su - Considering an easy jog just to get out the house.

22m so far. Balls.

So the injury isn't ideal but that's life. Running with the cast is unwieldy but sweaty. Which isn't nice. Breathing with the rib is the toughest bit. I'm getting the cast off 4 days early so I can still go to Lisbon and race next weekend but time goals are out the window for that. Just enjoy a bit of time outside London.

Drive by post for me. Visiting family in AZ from Thanksgiving through Tuesday. So I have been enjoying nicer weather for my back, which has improved considerably since last week.

Between travel, recovery, and visitation, my running as of late has been minimal - a little over 30 miles for the week on mostly very easy running. One highlight was a surprisingly crisp little flier yesterday, ending a 7 mile run with a 5:38 controlled last mile.

Hoping to keep safely upping the mileage and intensity over the next couple weeks as the back feels better before introducing specific workouts again.

Hope everyone else had a great week and a Happy Thanksgiving.

Hey guys...Have to hurry off to work. Here is my week...

M49 (soon M50), 5’6”, 125

2:46:13 at Richmond 2018 (Nov. 10)

M: 10.75 at 6:24 overall...7:04, 6:40, 6:27, 6:25, 6:19, 6:25, 6:31, 6:22, 6:08, 6:01.5, 4:26.7...in control

T: 10.26 at 6:41 overall...hilly...6:31, 6:20, 6:00 to finish

W: 8.5 at 6:45...heavy legs...6:32, 6:21, 2:56.9 to finish

T: 11.13 at 6:32 overall...hilly...cold and windy...6:27, 6:23, 6:14, 5:48 to finish

F: 7.26 at 6:32 overall...7:17, 6:55, 6:41, 6:34, 6:28, 6:20, 5:47.6, 1:26.6...cold

Sat.: 11.13 at 6:33 overall...rain and freezing rain...hilly...6:23, 6:28, 6:11, 5:59.4 to finish...hands frozen

59 miles

Will see about that 5k next Sunday.

Have a great week, guys!

masters runner

post #1 (on this thread)

...getting back into structured training following a fairly relaxed 2018 along with limited races.

Last several weeks of 43, 51, 57, 60 & 44 miles

This past week: 44 miles on 5 days

12 mile lr/90 minutes

4 other days of 7-8 miles easy running

Considering feb xc & indoors.

Motivating following everyone's progress.

39 year old, 5ft 7in, 172 lbs

PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx

Long term goal: Sub 3 in 2019, maybe Boston

Short term goal: Sub 3:08 at CIM (updated from 3:10)

Its taper time!! Not feeling as confident about sub 3:08 as last week, but hopefully taper will bring fresh legs.

Monday - 10 miles @ 7:32 with 8 x 2 mins at 10k effort with 2 mins recovery and then 1 mile at marathon effort.

Tuesday - 8.4 miles @ 7:34

Wednesday - Feeling OFF so took off.

Thursday - 15 miles @ 7:33 with 4 miles at HM effort. Averaged 6:50 for the miles with rolling hills (150 ft elevation gain)

Friday - 8.8 miles @ 7:51

Saturday - 6.3 miles @ 8:04 - Recovery run

Sunday - 13.5 miles @ 7:52 with 3 x 1mile at HM effort with 1 minute recovery. Averaged 6:45 pace for the HM sections.

Weekly total: 62 miles

YTD: 2181.3 miles

A bit of actual running from me. Meet up with some fast folks (68 HM, 34 10k gal) for a run this morning. Went 9, first half was at 7:30 pace. I had to bail early and I cruised 6:25 pace for the second half on some rolling hills through the arboretum.

too hot 3 wrote:

Coach Jeff your plan sounds reasonable to me. I coached some runners throughout the years who benefited from using a HR monitor to keep themselves in check. 80-85% of MHR was the upper limit during our initial base building phase. Eventually you learn what that feels like. I used that method with several of my less experienced runners.

Just fyi. Too hot has only coached one runner and it has only been for 3 months as of this moment. He ran for a very short period of time and was mid pack fodder. He is a fat unemployed loser who private messages all the local elites incessantly on facebook trying to score brownie points. They all laugh at him behind his back because he is on the autism spectrum.