Road Racing and Training Week Ending 1-6-2019

Gordon Tremeshko wrote:

cocoon wrote:

If we are talking about the same post, I just engaged with it. ??

Small world, indeed!

Small world, or big company?

I think the question needs to be asked...is Smoove's athlete recommending him...or looking for another option?

Pretty big company, but not Walmart or amazon big in terms of employee count.

Well, his results seem really good, so smoove’s training must’ve worked :)

Jeremy R wrote:

Napper, what code do you use? I heard most are dead now...

Yes...what code? I thought they were pretty much dead, too.

Jeremy R wrote:

Napper, what code do you use? I heard most are dead now...

Hi Jeremy. I'd rather not post it online, but you can shoot me an email at

and I'll respond.

Could you shoot it to me, too?

Napper wrote:

Jeremy R wrote:

Napper, what code do you use? I heard most are dead now...

Hi Jeremy. I'd rather not post it online, but you can shoot me an email at

swclark70@gmail.com

and I'll respond.

Yeah, probably sharing codes widely on the internet is how most of them died...

It will be interesting to see what Running Warehouse does.

I used to buy their discounted gift cards and then the FB15D code. I probably bought 12-18 pairs a year (a few for my wife, don't judge ;) )

Now, with the FB code gone, other options (like my nike outlet) become attractive. It will be interesting.

OR - there is a veteran discount code. I would hope no one uses it unless they are a veteran( which I know you are!) I emailed it to you. Had your email from the way backs. it is 15%

He stated a very specific goal for his goal race, and we achieved that goal. Frankly, he was maybe undershooting his ability a little bit, so it was easy for him to make me look good.

Very kind of you, RRR. Thanks!

The cold is now kicking my can. Will not run today. Will go to work and try to rest as much as I could. Warm and sunny today...but then the cold and and some big winds roll in tomorrow.

Smart choice OR. I trained thru the sickness and I think that is one reason my body rebelled and broke down.

Taking some time now is much better than taking a lot of time off down the road.

runrincerepeat wrote:

Smart choice OR. I trained thru the sickness and I think that is one reason my body rebelled and broke down.

Taking some time now is much better than taking a lot of time off down the road.

Ain't that the truth. Feel like I fell into the same trap. Trained through a cold, then got stomach bug, then got back into it quickly with an 8 and 11 miler after the bug, and my knee is now all messy. Probably because I had a day where I didn't move for 24 hours basically. So everything tightened up, and then knee is all off track. Anyway... i'm on day 2 off. Knee still sore, Working on some strengthening and stretching. Foam rolling. Found a real sore spot on my inner thigh on the leg where the knee is bugging me. Worked it hard with the roller last night, now that spot is super sore.

Anyway, will keep trying to work through it. Got on the bike last night for 30 mins... knee felt alright there. Might just take today completely off... better to let it heal than to do more damage.

44 year old male 5’6” 122 lbs

PR’s(lifetime- all from 2018): 17:05 XC 5K, 34:52 10K, 1:13:08 downhill half, 1:16:15 half, 2:42:22 marathon

Goal Races: Feb: Surf City Half (sub-1:16), March: Tokyo Marathon (sub-2:40)

Mon: OTF strength/core/row + Treadmill incline HIIT (up to 10%) 4.0@5:52, Road recovery 6.2@7:50

Tue: Treadmill WU 3.1@6:40, Treadmill speed 6x1600/400 Rec(5:06, 5:05, 5:06, 5:05, 5:02, 4:53), CD 3.1@5:59

Wed: OTF strength/core/row + Treadmill HIIT 5@5:55, Road Recovery 6.5@7:40

Thu: Treadmill WU 1@7:15, Tempo (5:54 to 5:29 pace) 10@5:46

Fri: AM: Treadmill easy 5@7:05, PM: Treadmill Easy 6.2@7:01

Sat: Road Easy 6.3@7:28

Sun: Road Long 22@7:27

85 miles total for the week

Comments to come a little later.

Bruin - no offense but that miler treadmill workout is so out of whack w PRs etc it makes me curious. That’s a 15:very low 5k type workout. I mean. How do you average close to 5 flat on that with the PRs you have ?

That’s just an “easy” treadmill. My bros treadmill at 8.5mph feels the same as mine at 9mph, and the same As my parents at 9.5.

Or, he’s really over striding.

Easy = miscalibration ?

I mean B dubs you are set to roll 70 in H town. Those workouts are 70ish am I wrong?

Nice seeing everyone’s year in review so I will post mine as well.

4237 miles/489 hours of running

2018 Races:

Boston Marathon 2:54:12

Downhill Half 1:13:08

10K 34:52

5K 17:05

Half 1:16:15

NYC Marathon 2:42:22

Miserable start to the year at Boston (although still within 2 minutes of my PR at 2017 Chicago so OK performance given the awful weather conditions) but set lifetime PR’s in every race after that so the year turned out pretty good.

I won $400 in prize money last year which was the first time I have ever won any money or gift from a race. $100 for 2nd overall + $50 for 1st Masters at that downhill half marathon and another $250 for 1st masters at the half marathon

Goals for this year are to go for PR's at Surf City and then Tokyo and then figure out another marathon for the fall. I hope to switch things up after March by training for some 1500 m - 2 mile track races and 5K-10K road races after Tokyo.

Some comments:

Darkwave: Nice workout with the 2/1.5/1 mile repeats before you got sick and glad to hear you got over the illness so quickly. In response to your question last week, I have been doing Orange Theory Fitness for over 2 years mixed in with the running. I go up to 3 times a week depending on where I am in my training cycles.

Still improving: In response to last week,I am pretty doubtful that Yasso 800’s are a good marathon predictor but it is a nice workout to work on speed. Good 5K race effort for you just 4 weeks out from a huge PR at CIM. You have enough time to recover and get in a solid training block before Boston.

TDR: Glad to see you getting your mileage up and getting some more HMP tempo work in. Things are looking up for the Miami Half.

Slo-twitch: Another impressive week of workouts despite feeling sick. I am thinking you will crush it at Houston.

RRR: Another solid week of cross training. As for my treadmill workout distances.. I use a Stryd footpod which I think increases treadmill distance tracking accuracy. I seem to be able to run quite a bit faster on treadmills and tracks compared to the road which make me wonder about the accuracy of Stryd distance tracking(although the Stryd has been fairly accurate on the races I have done). I think I may be doing these speed workouts a bit too fast as well. I plan to train for shorter races after Tokyo to see if I can set some PR’s between 1 mile to 10K.

Coach Jeff: I am beginning to understand why you train by HR. It really does reduce the stress of not being hit certain target paces based on conditions out of your control Certainly an interesting way to train and hopefully will help get you to success at Boston.

Stone Cutter: Nice week of training for both you and Ms. Stone

Bdubs: Congrats on hitting the 5K standard for your club. That is a seriously fast 5K race. As I replied to RRR, there may be a treadmill distance calibration issue although I do use a Stryd footpod which I hope helps with the distance tracking.

James Corden: Solid amount of weekly mileage to build up your aerobic base.

Jot quill: Hope you can get back to running pain-free soon.

Coyote: Congratulations on the USATF RROTY for your AG! Very impressive award and well deserved for your very strong AG race results.

Jewbacca: Very nice pacing for your Workout 1. Probably a good idea to listen to your body to cut back on Workout 2 especially given how close you are getting to your goal race.

RunnersFix: Excited to see your results at the NYC Half and Boston. Nice job pacing Sydney (Devore?) on her mile repeat workouts.

KidB: Enjoy the taper before Houston. Solid week of training even this being a “down” week.

Pewow: Is freestyle skiing basically cross country skiing or is it something else?

Bambino: Welcome to the thread!

Sub-6:00: Impressive hilly 22 mile long run along with the (20)19x400 repeats.

Cjhi: Nice weekly volume with plenty of doubles.

Jeremy R: Great job with the 15 mile long run at a strong pace. I am interested in getting the blue VF4 FK but I already have 3 pairs of the original colorway VF4 FK (and 2 unused original VF4’s) so I should probably pass.

Puto Miudo: I followed along the Hakone Ekiden (intermittently had access to streams during the 2 days of the race).. That was a very impressive win by Tokai University. Hope you feel better soon and can get back to running.

HHH: Nice 3x3K workout and parkrun. I guess you really enjoyed your NYE parties!

DietBacon: 15 minutes are really short for double shakeout jogs… good you can move to 20 minutes I remember reading somewhere that you should try to get at least 30 minutes in a run although my goal is at least 5K (23 minute easy) if I am really strapped for time.

Old dog/old tricks: Welcome to the thread! 24 weeks to a 2:25…

Outsiderunner: Another strong week of training and an extremely strong fast finish to your long run. Having tried to do some progression and fast finishes with my longer runs makes me realize how difficult they are to accomplish. Great job on the 2nd place in the hilly 5K too.

Cocoon: Nice 24 minute tempo there around your 10K pace.

Puddles: Intense workout with the 2x3 mile tempos and the 8x800… lots of quality in that workout.

AJ: Nice CV intervals and the progression MLR.

Napper: Nice 22 mile treadmill long run with the 13@6:00 pace. I also find running on the treadmill (or track) to be much easier than running on the road.

Th3bt: Solid performance on that 10K race. Nice set of goals for the year and will be looking forward to following your training to hit those goals.

BHViking: How do you like the Revel Charleston race? Have you done any Revel marathons before? I am thinking about doing Revel Big Bear (local race for me) this year to see if I can get a downhill marathon PR.

Runn3rgirl123: Solid workouts and welcome back to the thread. Good luck getting that sub-3 at Houston.

RGM: Food poisoning sucks… glad to see you got in that one quality progression run.

Bruin,

Thanks for the kind words.

On the treadmill, do you have a HR monitor? That's how I "check" the calibration. Also, as you get faster, the incline needs to be set up higher to keep you from bouncing/overstriding. You're as/more experienced than I, so take my advice with a grain of salt.

RRR: I've run 73 minutes three times. It would be greedy to set out at much faster than 71 flat pace. I'm fighting some knee/foot pain, so I'm hoping an easier week plus taper helps me find raceday magic.

In general though, my strength seems to lie from 3k-10k.

Bdubs - What shoe you going with? And what is wrong with being a tad greedy when the training seems to warrant it? ( but I tend to be over aggressive anyways)

RRR is back baby!! 1.5 mile run, no leg pain.

runrincerepeat wrote:

RRR is back baby!! 1.5 mile run, no leg pain.

Wooooohoooooo!