Road Racing and Training Week Ending 1-6-2019

Jeremy R wrote:

Woah Bdubs very nice!!!

M- easy 9.1

T- Easy 8

W- 3 moderate + 12 x 200 @ 40 sec w/ 40 sec rest 9.4

T- Easy with 4 x 10 sec HS - 6

F- Regen - 5.5

S- felt crappy, wanted 4-5 miles @ moderate (6:30s) but could not do it. 8.5

S- long run- 15.2 @ 6:59 overall. Felt amazing throughout.. Second half much faster than first, sub 7s were effortless

61.x total

Jeremy is BACK BABY!

Hey everyone.

No runs for me this week. Been all week sick and couldn't lace up and run. Maybe a week off was good for my legs. Let's see...

Btw did anyone see the Hakone Ekiden results? The amount of sub 1:07 HM paces is too damn high...

Female/44 5'4" / 108

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: 53 miles of running, an hour of pool-running, and 4000 yards swimming.

Got sick during the first half of the week (right before NYE), so that threw stuff off. Fortunately, it didn't linger too long.

This was my last full week of what-the-heck workouts on the roads. I'll probably get serious and return to the track and real work this coming week.

M: 12 miles, including a workout of 2 miles, ~1.5 miles, 1 mile at half-marathon effort. 2:00 recovery after the 2 mile; bathroom break plus 60 second recovery after the ~1.5 (the bathroom break was why it was ~1.5 and not 2....). Splits were 13:17 (6:43/6:34); 9:12 for 1.41 (6:31 and then 6:34 pace for the .41), and 6:30. Also leg-strengthwork/injury prevention work and 1000 yards recovery swimming.

T: sick. Nothing.

W: 8 miles very easy (9:14)

Th: 10 miles very easy (9:18); also drills, strides. Later did upper body strengthwork/core.

F: 11 miles, including a hill workout - 7 repeats of a hill loop (~2 minutes up, ~90 second recovery, ~30 second stride, ~60 second recovery to bottom). Also leg-strengthwork/injury prevention work and 1000 yards recovery swimming.

Sa: 40 minutes pool-running in the morning. In the afternoon, a swimming drills clinic (call it 1200 yards) and 20 minutes pool-running, and then upper body strengthwork/core.

Su: 12 miles aerobic and slightly progressive - averaged 7:45 for the run, with most miles in the mid-7's. Started with two easy miles at 9:25 and 8:33; ended with 2 hard miles at 6:59 and 6:54. Also leg-strengthwork/injury prevention work and 800 yards recovery swimming.

Happy New Year indeed!

Male, 33, 5' 11", 145lbs-ish (I haven't weighed myself for year, just squeeze the bit of fat around the back of my hips)

Bdubs - Nicely split, and congrats to your teammates too.

TDR - Best of luck in 3 weeks, nice when the pace is locking in, strong feeling.

Houston lot - Best of luck to you all of course

Bambino - Welcome!

M - 5m easy

T - If you think I was in any state to run you're insane

W - 10m easy

T - 3 x 3k off 2min jog (10:17, 10:08, 10:14)

F - 8m easy

Sa - 10m inc 16:46 parkrun at Dulwich (mild undulating, 3 laps inc lots of overtaking on 3rd, maybe 40m long)

Su - Got another big leg tattoo on Saturday afternoon, so probably won't run until Tuesday

48 miles or so.

Thursday was my first actual workout since the motorcycle accident. 6 weeks, had a couple races right after the crash and a park run a few weeks ago but it was nice to do some quality work. Quality for me anyway.

3rd Surrey League XC match on Saturday, which'll be fun. I guess the next big race is Nationals though, where I'm looking for a top 400 finish? I'd be happy with that. But really it's just fun running until road relays and a spring half.

HHH Runner wrote:

T - If you think I was in any state to run you're insane

I laughed hahahah

M25, 152lbs (losing weight hehe), 5'9"

PRs 34:5x, 1:15:22, 2:50:2x

Goal: Rotterdam

5th week of this block w/ tinman

M: 45min easy

T: 60 mins w/ 2.5 mi tempo + 10x hill sprints / 15 min shakeout jog

W: 45 min easy

T: 60min w/ 10x strides halfway through / 15 min shakeout jog

F: 60 min w/ 10x2 min @ CV w/ 1 min jog / 15 min shakeout jog

S: 45 min easy

S: 90 min easy / 20 min shakeout jog (planned)

Total: 58.5mi

Have been a bit sick since Wednesday. Noticed my HR was a bit higher than usual, but the legs were feeling ok.

I'm glad the shakeout jogs are increasing to 20 mins from this week, cause it's annoying to go out to run only 15 min at like 9 min pace.

1 month to my first race of the year: london winter run, on the 3rd of February. Hoping for a PR, although if the race was right now I'm sure I'm not in the shape for one. I've only been training for 5 weeks, and if I remember correctly Hadd used to say that it takes 6 weeks from a training session to get the full mitochondrial growth and capilary density increase effects, so I'm hoping that I'm gonna start to feel all that in the next couple of weeks. I'm also losing some weight, which should help :)

DietBacon wrote:

1 month to my first race of the year: london winter run, on the 3rd of February. Hoping for a PR

Actually scratch that. What I’d love is to win/podium in this race. It was won in 33 low for the past few years. We’ll see. I think it’s unlikely but it’s possible.

DietBacon wrote:

DietBacon wrote:

1 month to my first race of the year: london winter run, on the 3rd of February. Hoping for a PR

Actually scratch that. What I’d love is to win/podium in this race. It was won in 33 low for the past few years. We’ll see. I think it’s unlikely but it’s possible.

I'll be running that one I think. Which club are you running for?

HHH Runner wrote:

DietBacon wrote:

Actually scratch that. What I’d love is to win/podium in this race. It was won in 33 low for the past few years. We’ll see. I think it’s unlikely but it’s possible.

I'll be running that one I think. Which club are you running for?

That's so cool! We should meet up! I've never met anyone from LR in person.

I'm registered with the highgate harriers and I entered their name on my registration, but I haven't really been going to their training sessions for the past 2 months cause their sessions don't fit the training my coach prescribes to me, and I haven't gone to any races with them yet too as I wasn't very fit for XC yet. Tbh I don't really feel that much like a part of the team, but I'm wearing their singlet I think to the race anyway.

What about you?

Masters runner:

indoor & shortish spring road races

week #6 complete including:

-80.3 miles, 12 total runs, 4587 feet climbing

-10 hrs 31 minutes total

-78 minutes longest run (10.6 miles)

-5 doubles

-3 efforts:

1. 6400m track tempo (22:58) (5:49, 5:45, 5:45, 5:38 1600 splits ), 5 minutes jogging 8 x diagonals @ mile effort

2. 10 x 10% hill (55 - 60 seconds each) until legs fatigued, jog back down

3. 8 x 200m incorporated into easy run (39-40 seconds for 200's with rough 50 second 200 between)

Another solid week, although I missed my long run goal of 1:45. Achieved 10 hours total running & will continue to incorporate a weekly hill session.

Week #7 mini goals: Vo2max/RE track session, hill session, potential indoor 3k open race, long run of 1:45, 10 total hours

Great to follow everyone's training, winter survival and upcoming races

Happy New Year!

First time caller here, long time listener...

Male, 32 years old

Best post collegiate PR - 1:06 mid half marathon (2015)

Goal Race - Grandma's Marathon (2:25, maybe faster? Who knows)

Attempting a 25 week training plan for Grandma's Marathon that I've devised loosely based on some of MPR's posts (Coach Mark Hadley) here in the forum. A little bit of Daniels and Lydiard thrown in too. I've been running anywhere from 20-50 miles per week since the end of 2015 so I haven't gained a ton of weight which is nice. Probably averaged 30 or so.

Week 1 went as follows:

S - AM, 8 miles @ 7:13

M - PM, 5 miles @ 7:24 (treadmill)

T - AM, 10 miles @ 6:35 in the cold (-2*F, -16* windchill)

W - AM, 5 miles @ 7:24 (treadmill)

T - AM, 5.5 miles @ 7:04

F - AM, 4.5 miles @ 6:50

S - AM, 12.5 miles @ 6:56

Total - 50.5 miles @ 7:00

Solid first week, everything went according to plan. Nothing exciting planned for a few weeks. Just building a solid base for 7 weeks before getting into some hills and fartlek (while maintaining the mileage). I'll start some light strides in week 5. I'm monitoring my right big toe as it's been sore for a couple of weeks now. I actually sprained my right foot before the holidays and the foot itself feels better, it's just the toe that feels off now. I did have my foot x-ray'd and the MD didn't see any fractures anywhere so I'm not too concerned. Probably just need to ice it a bit.

Here's to hoping I stay interested in training for a while. Getting back in good shape would be fun. 24 weeks to glory...

Nice weeks everyone!

Sorry I have not been keeping up here. The OR thread, work, and some other things have been keeping me busy. Anyway, last week was good...65 miles total and a 5k race at the end. Was second overall, but Stone is right in saying that I should have gone out with the leader...might have won if I did. It was a very hilly course and I gather that got in my head to some degree. Time was nothing special...18:02, and the race was long (3.15).

This week went well, even with the cold I have been fighting for the last two days.

M: 11.13 at 7:17 overall...in a cold rain

T: 10:25 at 6:43 overall...fartlek workout...1:00 on/1:00...did 18 reps. Felt good.

W: 11.13 at 7:14 overall...nice...easy.

T: 13.21 at 6:36 overall...10 x 0.65 mi at 10k pace. Averaged 5:47.2 for the reps...0.60 mi reps last time seemed like “cheating” and so I bumped it to 0.65

F: 10:25 at 7:16 overall...felt nice and easy

Sat.: 8.50 at 7:03 overall...night run...felt very easy

Sun.: 16.25 at 6:46 overall...MP for the last 6...6:10, 6:09, 6:05, 6:06, 6:04, 5:56, 1:28. Very much in control.

80 miles

Happy New Year, everyone! Have a great and healthy 2019.

DietBacon wrote:

HHH Runner wrote:

I'll be running that one I think. Which club are you running for?

That's so cool! We should meet up! I've never met anyone from LR in person.

I'm registered with the highgate harriers and I entered their name on my registration, but I haven't really been going to their training sessions for the past 2 months cause their sessions don't fit the training my coach prescribes to me, and I haven't gone to any races with them yet too as I wasn't very fit for XC yet. Tbh I don't really feel that much like a part of the team, but I'm wearing their singlet I think to the race anyway.

What about you?

Awesome, it's a great club. I take it that you're based up that way? I run for Herne Hill Harriers, based down in Tooting. Same singlet design as yours but red instead of white. I'd also recommend sessional Ladywell with Kent AC if you're looking for a group. There are also really great mixed club groups that train at Battersea Park on Thursday nights from now until London Marathon if you're looking for long tempos. Based on speed, sub-2:25, 2:30 whatever.

I don't know much about their sessions, does Ben Noad take them? Maybe you don't know either!! You should turn up to a XC Met League match regardless of fitness imo, it's just a great atmosphere, you'll enjoy it.

Anyway, I'll make sure to try and find you at the race. Shouldn't be hard, the front end isn't that deep.

There's a guy named john who does the session for the fast group and the guy who does the sessions for the "B team" I don't know what he's called.

I'm actually living in Soho! I chose highgate cause there aren't any teams around here and they seemed like one of the easiest to get to by tube. Also, the team seems good and I wanna participate in the night of the 10,000 PBs hehe.

On hindsight, Serpentine might've been better as it's much closer (I usually pass by there during my runs), but their website is not super intuitive and I couldn't find the information I wanted. What do you think of them?

Are you in the training thread strava group?

Monday morning again already?

TDR: It's good to see you building mileage and not just feeling healthy but feeling strong!

slo: Hope you get the illness under control.

RRR The weight thing is interesting. Are you thinking that some of the issues were related to the lower body weight itself or from losing the weight too fast?

Stone Cutter: That's a lot of work over the weekend! After that Saturday, I think I'd be ready for something really easy on Sunday.

Bdubs: Great race report and congrats to you and yer guys!

JCPP2020: When the tempos start feeling easy(er), you know you're building good strength and endurance.

jot quill: Rib injuries suck. A few years ago, I sneezed while getting out of bed with my body twisted in a weird way and messed up some muscle in my ribs. It made things unpleasant for a longer period of time than I would have expected.

Coyote: Congrats on the acronymic accolades!

jewbacca: Workouts in the rain. I feel for you, my man. I ran in the rain for 10 straight days recently.

RunnersFix: Coach just wants you to peak at the right moment. It's good that you feel like you want to do more.

KidB: I'm cheering for your sub-3! Do you have a special tapering plan? Cutting volume? Intensity? Both?

pewow: Sounds like a fun and full week of activity!

Bambino: Welcome to the least sociopathic thread on LRC. Age 19... so you're on a school team or running independently?

Still Improving: Was it a mistake to run it, though, or just a mistake to expect (hope for) a PR every time you lace 'em up? ;) I vowed to race regularly back in 2017 and I had to remind myself that some races are just for racing... or practicing stuff... or hanging out with the guys. Boston's creeping up, though. Maybe a few weeks of easy base?

sub 6:00: I've shown up for a track workout, only to find the track closed but never gone out for a run and ended up with, "damn, I forgot the US government is closed."

cjhi: Welcome to the thread. Doubling daily... It's something I'd like to do, but difficult logistically. Goal of 2:58 at Boston? I hope to keep you in sight!

More later... I need to spend some time scheduling my run/work week... something I never really had to do in the past... But I had a good streak going of 50 years on Earth without a regular 9-to-5er...

Coach Jeff ROC wrote:sub 6:00: I've shown up for a track workout, only to find the track closed but never gone out for a run and ended up with, "damn, I forgot the US government is closed."

Heh - it's a real issue here in the DC area. All the bathrooms are closed (they PADLOCKED the portapotties that I always rely on, which was awful to discover at 6:15 am in the dark one morning). And several routes are closed. Sub-6:00, dunno if you noted, but they shut the gates to Hains Point last week. Today they actually had uniformed officials standing there telling people to turn around and not run there. As one of my running buddies noted - no matter how annoyed we were at being turned around, it couldn't be as bad as people that had to stand out there without pay to tell us we couldn't run there....

Some shoutouts:

Tall dark roast - adding onto the thanks for the leaderboard maintenance. Do you have a goal time for Miami?

slow-twitch - you picked a better time than some to be sick - enough time to get it out of your system before race day.

runrincerepeat - be careful you don't leave us for the siren call of the gym power cage!

Coach Jeff ROC - I totally agree with you on the confidence/non-fear aspects of training by something other than pace. I've experienced that also. Since I train by perceived effort, I always know how the workout will feel, so there's no apprehension.

The Stone Cutter - nice workouts for you and Mrs. Stone - I like how her training fits so neatly into yours.

Bdubs - adding to the onslaught of congratulations. Fantastic job, and a good sign of fitness for Houston.

James Corden Pregnancy Pact 2020 - tempos don't have to be fast to be effective.

jot quill - makes sense that the rest would help the rib strain - I imagine that every time your bounced while running, it aggravated it. I assume you have to carry a cell/blackberry with you when on call?

Coyote Montane - fantastic on the USATF RROTY - that's awesome!

jewbacca - very smart decision on Workout 2. I like the term "baked in" as well.

RunnersFix - good to see you back!

Kid B - I think that 9 hours of sleep will pay off - I do think that recovery is as important as the training.

pewow - the skate skiing subs in for easy runs?

Bambino - welcome!

still improving - you are not the only one to have a long recovery from CIM. I think that's common to everyone who ran it (maybe excepting Emma Bates). I definitely can't see myself running a fast 5K right now.

Sub 6:00 - interesting that the Arboretum is hillier than the Custis. I've never run at the Arboretum (do the Custis regularly). Why 19x400m? (instead of 16x400 or 20x400?) So the mileage worked out?

Interesting aside to that - I was talking with a French teammate - as someone born and raised in the US, it's very natural for me to do workouts in even numbers, (i.e. 6x800) or sets of 4 when doing 400s (16x400, 20x400). For him, raised in the metric system, it was more intuitive to do sets of 5 - i.e. 15x400.

cjhi - good on you for encouraging your daughter.

Jeremy R - isn't amazing how a lousy day can be followed by a great one?

PutoMiudo - I hope you feel better!

HHH Runner - best Tuesday report of anyone!

DietBacon - yeah, 15 minutes really means it takes more time to get dressed and go out there then it actually takes to run....

Urban Diesel - that is a good week. Good luck on the 3K if it happens.

old dog, old tricks - Grandma's is a fantastic marathon.

outsiderunner - not all races are about time, and we learn something from every one. I hope your cold gets better!

39 year old, Male, 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 San Jose Rock N Roll 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 @ 8:09

Tuesday: 8 @ 8:23 with a few strides

Wednesday: 11.4 @ 7:16, with a 24 minute tempo thrown in the mix.

Thursday: 6 @ 8:08

Friday: 8.2 @ 9:16 with a few uphill sprints

Saturday: 8.5 @ 8:01

Sunday: 15.3 @ 8:37 with a few strides towards the end

Weekly mileage: 65.6 miles

- Signed up for a local 10K on Feb 3rd. The course is fast, my half PR is on that course. This will be my first attempt at going sub 40 in the 10K after 2015 (16 secs short back then). I scheduled this to get a gauge on whether the training is progressing well. Will not taper and don't expect to have a major recovery afterwards.

- The tempo went well. Got through 3.67 in 24 minutes, which equates to about 6:31 pace for the tempo. Feel like that there has been some fitness gains over the last couple of weeks.

- Since I am reading Hudson's book, added a couple of 8 secs uphill sprints with full recovery. According to him, these are supposed to prevent injuries and get a stronger stride. We will find out in a few weeks if this experiment lasts :).

- Strides at the end of a long run are a new thing for me. Taking them on very carefully as I am worried about injuries by doing them when tired.

Solid week from everyone. Nice work.

Goal Race: Bayshore Marathon

Next Race: Atlanta Half Marathon

This was not a very good week for me. Work has picked up due to some big events coming up. I don't think I've been this tired in training in awhile.

M-Off

Tue-14

Wed-13

Thur-14

Fri-3 up, 3 mile tempo (3 min rest), 8x800 with 1 min rests(3 min after #8), 3 mile tempo, 2 down

16:48 and 16:38 for the tempos. Averaged between 2:37 and 2:38 for the 800's

Sat-12

Sun- AM 4 PM 8

Coach - a bit of both. I'm a wide shouldered fellow and maybe I'm more the solinksy type that runs better w a bit of meat on the bones. We will find out this spring!! Def feel better day to day w a bit of heft and muscle.