Road Racing and Training Thread Week Ending 12/30/2018

M/25/5'11"/175 lbs

PRs: 2:11 (2016) 4:57 (2017) 18:09 (2018)

Goal: 4:45 mile in May 2019

Week 2

M: 9.4 easy + 8 strides

T: 8.4 easy + 4 strides

W: 8.9 total with 5x(100, 100, 200) w/400 jog rest between reps. 200s were in 32 32 33 32 30

T: 8.6 easy

F: 8.8 easy + 4 strides

S: Rest

S: 12.3 total with 9 miles @ 7:10/mi pace + 6 slight uphill strides + Lift

Total: 56.4

Decided against the road mile next week because it's a pain to get to, and I suck at downhill running I wouldn't want to risk any injury.

slo-twitch wrote:

Stone- fair on the Houston situation but then can we at least add a throwdown at BAA 5k? The watch is fine, but I’ve been in Central America. The first part of the trip my 4.5 mile loop had over 750 feet of elevation gain. The mile repeats I went out on a paved road, but each one still 100+ feet of elevation gain and it had rained. I really should have pulled the plug- had to be over on the side of the road with the cars coming and the road was banked real hard and so slippery. The 800/300 was tropical conditions and pretty sketch dirt road.

We are getting into Boston on Sunday. So we won't be in town for the 5k. But you're right, if had planned for it ahead of time, that would have been a great race to jump into. Not sure if it fits with your timeline, but aside from the very fast 5k in March, there's an 8k in the beginning of June in this area that is also pretty fast. You might be in the mix for some cash at that one. I'll definitely be jumping in that race this year.

Goal race: Houston Marathon

Goal time: 2:26:xx

S - 6 recovery

M - AM 12; PM 6 -- AM mini-mini-workout, 6x200m hill sprints

T - 10 easy ala Geb's Christmas 10-miler

W - 12 w/ Workout 1

Th - AM 12; PM 6

F - 12 easy

S - 23 w/ Workout 2

Total: 99 miles

I'm reinstating a goal time of 2:26 with 2:25 as the if-the-stars-align-A-goal. To my surprise, low-5:30s pace is feeling doable.

Workout 1 -- 6 x mile cutdowns (3:00 rest); 1st 2 @ T and cutting down to faster than 10k pace. 5:25, 5:23, 5:10, 5:12, 5:05, 5:07. 5-10 mph wind, tail on odds & head on evens. In an ideal world, I would have done a 5k-pace workout on the track, but I've learned I can't get down to 5k pace in the early AM on the levee. So this was the compromise. Rests were a little long and I felt like I could have run another 2 at 5:05-5:10, but this was pretty much what I wanted out of the workout.

Workout 2 -- 23 miles, moderate to 12.5, last 10 @ MP (5:44, 5:43, 5:41, 5:46, 5:47, 5:33, 5:35, 5:34, 5:30, 5:28). Ran with a buddy the first 4, then ran to my car and swapped the Bostons for Flyknit Streaks. It would be disingenuous to say low-5:30s felt easy that late in a run.... but I felt very little stress. Like I could hold pace another 10 miles. After the setbacks I've been thinking sub-2:30 would be a good goal for Houston, but this is enough feedback for me to set a more aggressive goal.

RRR May be in Boston for the thon for work trip .. trying to work out the details. Here is to hoping!

If so maybe I need to check out the 5k..

Gordon Tremeshko wrote:

Hey Sub 6:00 - if I was on Campbell, Eleven, Main, Vinsetta, and Woodward this morning...how close did we come to unwittingly bumping into each other?

That’s too funny. This week not so close since we were staying with the in-laws on the west side of the county (Commerce), but that’s right where I grew up. Ran down all five of those streets/roads when I was in town at the start of the month.

Female/44

PRs: Mile:5:25, 5K:18:51, 10K:38:56, 10M:63:55, Half:1:24:22, Full:2:57:42

Immediate goal: coming back after post-marathon break

Medium term goals: sub:18:30, 62:xx 10M, sub-83 half, place well in road miles

Longer term goal: sub-2:55

My week: 49 miles of running, 4 hours pool-running , 2000 yards swimming.

M: yoga and 90 minutes of pool-running.

T: 11 miles, including three mile repeats in 6:30, 6:23, 6:14, with 2:00 jogged recovery between each. Followed with leg strengthwork and 1000 yards recovery swimming. (yes, there was a gym open on Christmas day).

W: 7 miles very easy (9:34), yoga, and then another 5 miles very easy (8:55), followed by drills and strides.

Th: Upper body weights/core and 90 minutes of pool-running.

F: 11.5 miles, including four longer hill repeats (2:00 uphill, 1:30 jog, 30 second downhill stride, 1:00 jog) and four short uphill reps (70 seconds uphill, 2:30 jog). Followed with leg strengthwork and 1000 yards swimming. Decided to have some fun while swimming and hammered the last 100 yards for a new PR (1:33.38 - yes, I'm slow. But this is a running board).

Sa: 10.5 miles very easy (8:52), drills+strides, yoga, and then another 4 very easy (8:50).

Su: Upper body weights/core and 60 minutes of pool-running.

More easing back into stuff. My stride's starting to feel a bit more fluid and strong.

Tuesday's workout was supposed to be 4xmile at around 10 mile effort, but I lost a bit of control and started pushing the pace, so I called it after the third repeat. 3 miles was enough work for this early in the season anyway. Friday was more hills. Saturday was only supposed to be 10 miles to yoga, and then a combination of bus/subway home. But I realized that due to scheduled subway maintenance, I'd get home much more quickly if I jogged another 4 miles to a bus stop and took the bus home so that's what I did. Took a short and easy day in the pool on Sunday to balance stuff out.

I was thinking about jumping into a New Year's Eve race, but decided not to. The forecast is for rain, which wouldn't stop me if I really cared about the race. But I don't. I was just doing it for fun and as a rust-buster (I don't like waiting until I'm in shape to race), and running in a cold rain isn't all that fun. So I'll just do something tempo-ish on Monday morning, go to a NYE party without having to rush home from a race, and find another race in a week or two.

Someone asked a few weeks ago about my easy run paces, and whether they were naturally that slow, or due to other factors like marathon recovery. My easy run paces vary a lot, and are often influenced this time of year by running in cold weather an hour or more before sunrise (so I have to really watch my step). As you can see, my first easy run on Wednesday was in the dark with temps in the mid-20s. It felt the same effort as my easy runs on Saturday, which were in sunlight and the high 40s. So...about 40 seconds per mile difference for the same perceived effort, all due to the surrounding environment.

runrincerepeat wrote:

RRR May be in Boston for the thon for work trip .. trying to work out the details. Here is to hoping!

If so maybe I need to check out the 5k..

I believe registration opens up in Mid-January. I'm planning on entering and running the 5K.

(I'm entered in the marathon, but don't plan to do it. My plan is to fly up to Boston on Friday, do the 5K on Saturday, enjoy a nice leisurely tour of the expo with no fear of spending too much time on my feet, socialize with other runners in town for the marathon, and then fly home Saturday night).

39 year old, 5ft 7in, 174 lbs

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

Long term goal: PR at CIM 2019, PR at the half in October 2019

Short term goal: Sub 3 at Boston 2019, weather permitting; PR (sub 1:28) at the half in March 2019.

Monday: 8 @ 9:10

Tuesday: 8 @ 8:30

Wednesday:

AM: 3/6 @ 8:12 with 5 x 20 sec strides

PM: 8 @ 7.15 with 22 mins tempo @ 6:35

Thursday: 7.3 @ 8:53

Friday: 8.2 @ 8:03

Saturday: 7 @ 7:45

Sunday: 14 @ 8:36 with a few strides towards the end

- 15 weeks to Boston. Exciting times. I have never been in PR shape at the beginning of any marathon cycle. For all of my past marathons, I have started training 10 weeks prior to race day with much less than optimal fitness. And then, crammed my way into a decent marathon either by way of mileage or hard workouts.

- The 22 minutes tempo was a success. Last week I had a hard time getting under 7 min pace. This week, I had gone into the workout with the goal of not looking at the watch and running by feel. I was able to get into the 'comfortably hard' zone and hold it there. Splits were: 6:37, 6:36, 6:31, 6:27 (last 0.34 miles).

- Did not run any hills this week as I realized that the downhills were harming my right hip and right knee. This week, every run was on flat ground.

- Happy to have added a few strides to the training week again. I am very inconsistent about these - want to execute better in this cycle.

Sub 6:00 wrote:

That’s too funny. This week not so close since we were staying with the in-laws on the west side of the county (Commerce), but that’s right where I grew up. Ran down all five of those streets/roads when I was in town at the start of the month.

Yeah that explains the dirt roads and your run at Kensington I guess.

M 24

Goal: sub16 5k

fell and sprained my knee two weeks ago. starting to feel better this week

M: 90min of pickle ball with dad, bro and all the retired people. Pretty fun although not too much actual exercise.

T: off

W: 8 shorewood hills, strength after (push ups (17,17,16)/ multi-lunge (3x12), 1A rows (3x20 w/ laundry detg)/ 1L RDL (3x10), core)

Th: 8 pheasant branch

F: 6, strength after (jumps, DB high pull (2x5 40#)/ 1L squat (3x10 BW), alt DB press (2x5 30#)/ squat (3x10 BW), rot squat (3x5), pull ups (6x5), rows/core)

S: 8 shorewood hills

S: 10, Sunday group run to picnic point. Was going to keep it easy with the master's guys but it was really icy out so I decided I wasn't going to race on Tuesday. Given that I wasn't going to race in two days I figured I might as well get some work in today and bridged up to a guy who is much faster than me. Went onto some trails and got dropped on every hill although he was nice enough to slow down for me each time. Probably averaged a bit under 7 which given the trails is pretty good. A solid grindy run for me as I work back into shape. Knee felt good.

Hopeful that my knee is on the up and up. Will give some strides a try later this week to see how that feels. Not going to race a 5mi on Tuesday because it's so icy here. Next race is 10k nordic skiing Tuesday the 8th (fingers crossed!!), otherwise a 5k Jan 13th.

Stone - nice week. I like where this is headed

Gordon - I've been telling myself I'll start eating better this next week too, although I just made pizza dough for tomorrow... and a jar of caramel that is begging for some brownies and ice cream.

TDR - looking good for miami. Any tune up races?

Coach - That's a big volume of tempo work in one workout

Pappy - showing the youngsters what's up at y-ball?

sub6 - I don't envy your drive

RRR - glad you were able to enjoy time with your daughter. I think your 2019 plan sounds good. Also, the boss is putting you up in Boston on marathon weekend? $$$

Coyote - Still jealous of your snow time

Reed - a solid week.

slo - enjoy your vacation

AJ - another big tempo workout

napper - hope that achilles clears up soon

jot quill - big volume

JC 2020 - What was the goal of the Wednesday workout? Are you in ~2:10 800 shape right now? The rest is long but if your in more like 2:15 shape currently 2k is a lot of work at 600-400 pace.

jewbacca - Your back! Go get 'em

darkwave - smart to cut Tuesday's workout short. I need to add in more cross training volume

cocoon - Excited to see what the coming months bring

Male 50 5'8" 134lbs

PRs

Marathon 2:57:06 Dec 2018

5k 19:00 June 2018

Upcoming Races

5k Jan 1 - Goal break 19min

Boston 2019 - Goal TBD

Mon. 45min Bike Trainer

Tues. Off

Wed. 5.1mi Easy 8:42avg

Thurs. 6.2mi Easy 8:10avg

Fri. 7.4mi Easy 8:09avg

Sat. 10.2mi Easy 8:01avg

Sun. Core and Hip work

Total 29mi

Taking Monday and Tuesday off from running seems to have gotten me over the hump with the quad recovery. I'm now in the process of building back the mileage with strictly easy running. This will continue into next week. While I will be limiting it to just easy running I expect some of it to be on the brisk side of easy. After listening to the two Final Surge podcasts with Tinman and the one with Austin Brogan I am going to experiment with training a few weeks in a Tinman inspired fashion. If I like how that goes I will use that as the template for my build up for Boston. Otherwise I will go with a 2Q inspired plan. I do find myself in an odd place after having made my sub 3 goal at CIM and with this extended recovery. Having a goal helps motivate me, but I sit here lacking a true goal for Boston at the moment. Lacking a plan for Boston does not help either. No worries though. I am sure things will come together and I will get back on track soon enough.

Masters runner:

indoor track & shortish spring road races

week #5 complete

-84.8 miles, 12 total runs, 4900 feet climbing

-10 hrs 50 minutes total

-96 minutes longest run (12.3)

-5 doubles

-3 efforts:

1. 8.6 miles incorporating 20 x 30/30 (30 sec acceleration, 30 sec easy)...out & back route, easy out

2. mini AM/PM hill session AM 8 x 300m hill PM 6 x 100m hill, 2 x 250m hill (jog back down for all)

3. mini hill session 3 x hills (different lengths, 4:30, 2:30, 60 seconds, jog back down for each)

Solid week, especially with holiday travel. Week was the most volume and total time of any week in 2018 (not intentional). Also achieved goal of 10 hours total running & hills felt good & more needed.

Indoor goal: would like to run something close to a 9:20 3k (sub 75 pace).

This week mini goals: add a tempo/rep session, keep hill session, 1 long run of 1:45, 10 total hours

My week:

Wednesday: 1 mile.

Work was nuts for 6-8 weeks but should be manageable enough for me to do some cross training.

Lots of new faces and great weeks.

low 30s, 5-6, 160ish - too many Christmas cookies and too much sure I'll another beer / glass of wine, and sure I'll have one more, and sure I'll stand at the dessert table and kid myself that I won't go to town like an unattended child

PRs: 19:1x (2015), 39:54 (2018), 1:25:54 (2018), 2:59:15 (2018)

Running mileage

M - 9 @ 7:50 + weights

T - 8 @ 8:03 with six 30 second pick-ups

W - off

R - 5 @ 8:04

F - 6 @ 8:10

Sa - 14.75 @ 7:34 - solid pick-up the last 4

Su - 6.25 @ 8:18 with 5 * 25 second sprints

49 in just under 6:30. Legs feeling good. Will be back over 50 next week and back to my regular, boring (but satisfying) diet and a dry January. Looking forward to a strong and healthy 2019!

Good weeks to the LR crew! Happy New Year!

Monday morning coffee...

Stone: Those tight glutes can be a pain in the ass. So can the added stress of working for yourself. Here's some unsolicited advice from a man who has done that for a lot of years: especially if you are working at home, you may be surprised to find how difficult it is to "punch out" at the end of the day. There is inevitable bleed from work life into other areas because you have to be both boss and employee; employee Stone may be off today, but boss Stone may be lingering just over the shoulder of the back of your mind! Yeah, let's be vigilant on all fronts this year! ( I don't think there was actually any advice in there...)

Gordon: I'm glad to hear you're feeling good. If you don't have much direction for the early part of the year, I've become a big fan of this 2Q rhythm. For a 3 week period it's like one each Q1 long run: steady, or with M, or with T. And the Q2 is 2 T workouts and 1 I/R over 3 weeks. You can can follow that rhythm and build your own workouts.

TDR: Enjoy the faster work ahead!

Pappy: I heard an interview with that Running Rewired author on the Rogue Runner Podcast. Really glad to hear the knees are responding!

RRR: Having fun and not obsessing: can competitive runners do both? Would be great if you found yourself in Boston on Patriots Day!

kid B: Looks like you are right on target. I need to start keeping a glossary of terms: your Thursday CV paces are my 5K paces :)

Coyote: Congrats on a stellar 2018! You're a worthy model for us 50-year-olds!

M25, 5'9", 155lbs

PRs: 34:55, 1:15:22, 2:50:2x

Goal: Rotterdam Marathon/Lose some goddamn weight for these races and next cycle

4th (?) week training w/ tinman

M: 45min easy

T: AM Workout 1 / PM 15min jog

W: 45min easy

T: AM 50min easy w/ 10x60m striders w/ 20s rest / PM 15min jog

F: AM Workout 2 / PM 15 min jog

S: 45min easy

S: PM 90 min easy / Just before midnight: 15 min jog

Total: 58 miles

Workout 1: 60 min w/ 2 mile threshold tempo + 10x50m hill reps

Workout 2: 65min w/ 10x striders + 5x1km @ CV w/ 30s rest (it was supposed to be 200m but I F'd up) + 5x 30s @ mile effort w/ 60s rest

Feeling good, but some lower hamstring pain that I'd already had earlier this year. I'm thinking it's related to my form :/

Super happy that this is actually the first week where I've done all the prescribed runs from tinman. I'd missed one of the shakeout jogs in each of the previous weeks.

I'm noticing I'm running on average much easier than I used to. Averages for this week were 142HR and 7:58/mi.

Coach - I think so. When I think less and do more good things happen. I run pretty well when there is no expectations

Male, 41, 5’10”, 145ish

PR's - 1:19:17 Half Marathon (2018), 2:50:39 Marathon (2018)

Next Race: Revel Mt Charleston Las Vegas Marathon - April 2019

Goal for Next Race: 3.7% net downhill so I have no idea what to expect. No goal time in mind, but I want to run it as well as possible. I'm only there for fun with friends and the party afterwards. If it happens to be a good finishing time I'll asterisk it and tell the story. Making memories! :D

M - 10.3 miles / 75 minutes - 7:21 pace

T - Rest - Christmas!

W - 4 x 1 miles with 1 mile jog for rest. Splits: 5:54, 5:56, 5:55, 5:51

Th - 75 minutes treadmill - 10 miles

F - 70 minutes treadmill - 9 miles - 7:46 pace

Sa - 17 mile long run - Progression but mostly steady. Mile 1 @ 7:28 to Mile 17 @ 6:28. Avg pace 6:47

Su - Recovery Effort - 4.7 miles @ 9:14 pace

Weekly Total: 61 miles

Year to Date: 3573 miles

Very happy to have gone the whole year without injury. Only used 3 pairs of shoes which was probably unwise. I'm looking forward to another injury free 2019 and I wish that to all of you as well!

Happy New Year!