Road Racing and Training Thread - Week Ending 1/20/19

outsiderunner wrote:

Nice race...and you got to meet the Stones. What did you think of Mick?

Lol I’m more of a Keith fan.

Congrats to the Houston runners, terrific stuff in what sounded like less than ideal conditions! Nice to see a Brit run so well and take down the Yanks (Dewi Griffiths). Modern day shepherding hero.

Oh, and AJ, just wait until the summer! I need 7 seconds off my 5k (half a second a lap) to get right back up where I belong!

Although...

Still injured.

Ran 3 times for 20 miles this week. I'm kind of convinced it's gone but time will tell.

First a Big Congrats too everyone that raced this weekend!!!

Stone: 68 miles good job. WTG to Mrs Stone in Houston. Superb pacing.

TDR: Best of luck next weekend. I kind of like your workout strategy getting to the point of working hard is ussually all that is needed. BTW I'm going to make your list this year.

Smoove: Great racing. Glad to see your are getting back at it.

Sub 6:00: Looking good. Be careful on the ice. Thanks for the comment. I actually wish I would of done this before I tried running a lot again. Would of saved being off dang near a year.

GT: Awesome week. You are a brave man doing standing rests in the winter.

angryjohnny:A Big Congrats 1:15:17 That's moving!

DietBacon: Great week.

GMFH: Looking good!

jot quill: Welcome, Very impressive week!!!

Urban Diesel: Welcome, way to get back on track. Hope you're feeling better soon.

cocoon: Great week!

Still Improving: first Great job on your marathon!!! Nice week!!! Only suggestion I'd have is maybe stationary bike easy to help get the legs going.

OR: Looking good. How are you liking the alternate training? I think you're in great hands with Stone.

jewbacca: 2:28:47 Wow!!! Great job!!!

slo-twitch: Great race!!! May not have been what you were looking for but close to a PR is still not bad for a half. Looking forward to seeing the redemption race.

puddles: Welcome, Nice week, great workout on Friday.

pewow: Nice week. That race looks hard. How do you think you did?

Jeremy R: Looking good!!! Good luck on the trip. Thinking you'll get some good PR's this year.

Napper: Welcome, Good idea not going if to banged up. Hope you get better soon.

PutoMiudo: Nice week!

RunGuy Midwest: Stellar week!!! Thanks on the comment but doing core work just sucks up time. By the time I do a complete rotation of planks and such 30 minutes fly by.

darkwave: Nice week! sorry about the race. Sometimes all we can do is laugh it off.

old dog, old tricks: Welcome, Looking good. I'm looking forward to following your Gradma's build.

I'll comment more later. Great weeks everyone.

Quick race report - I ran a 5K this morning going out with the leader just to get a feel for hard racing again just 6 days out from the Miami Half. I gave it all I had!! Time 17:32 :)

Race report. RRR showed up reeking of booze which Ms Stone noted. Ran w the stones and dropped at 3 and ate breakfast. Made it to mile 10.5 to cheer some bishes on.

My week.

12.5 miles ran

50ish miles bike.

Infinite amount of booze consumed and some bad decisions.

Healthy healthy.

Time to go home and climb aboard the sober wagon w my boy Smoove. BAA 5k is comin up and 16:1x is comin for this guy.

Smoove - So glad to see you are back at it. Things are just not the same with you on the shelf. It just seems wrong.

Pappy - I am liking the new routine. I had always thought Stone to be a coaching genius, but change comes slowly. What he has done with is wife is just more proof of his acumen. I am feeling more rested and generally sharper. Not quite sure if I am faster yet, but I am feeling good. I just ran 10.25 at 7:04 overall in a massive wind tunnel of a day and a windchill temp. of -1 when I started out. I would have been happy to get 6 or 7 miles, and I could not believe how good I felt in the last few miles of that run. The wind was like a wall at times, knocking the breath out of me. The whole time I was thinking that this is the type of run that will toughen me for Boston...I am starting to dream big.

All the best to you...

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

Next races: Surf City Half (goal sub-1:16), Tokyo Marathon (goal sub-2:40)

First of all, huge congratulations to all of the great performances at Houston this past weekend.

My training week:

Monday: Treadmill Easy 10.3@7:07

Tuesday: AM Treadmill Strength 4x1.5@ 5K/10K pace, 0.5 Rec + 1 WU/0.5 CD (8:04, 8:03, 8:02, 7:55), PM Treadmill Easy 6.2@7:08

Wednesday: AM Treadmill Easy 4@6:58, PM Road Easy 6.2@7:20, OTF Treadmill HIIT 3.8 miles in 20:29(intervals with squats sets for recovery in between, finished with a 6 minute distance challenge at 5:09 pace)

Thursday: AM: Treadmill Easy 5@7:17, PM Treadmill WU 1@6:40, Tempo 12@5:48, CD 1@7:17

Friday: AM Treadmill Easy 6.2@6:56, PM Road Easy 5.1@7:31, OTF Treadmill HIIT with inclines up to 7%, 4.9@5:48

Saturday: Trail Group Run Easy 10@7:17

Sunday: AM Trail/Road Easy to GMP progression 8.3@6:40, followed 15 minutes later with Trail/Road Group Run 8@7:15

Total: 101.3 miles, 11:22 time

GT: Thanks for the tip about SAM. I am going to watch the videos and check it out. That sounds like something useful for me to to try to add to my training to help prevent injuries. Nice track speedwork session. I really enjoy doing intervals and tempo workouts on the track (more than the treadmill, road, and trail in fact).

RGM: Thanks.. Responding to your comment from last week’s thread.. I did feel fatigued and was only able to complete the run at a slower than targeted pace. However, the 19 miles of running at slower pace helped me to recover so I could still do my track tempo workout the next day. I think I realize it is good to keep the easy runs slower so I can perform better on my quality workouts. Nice to see you gradually getting your mileage up.

Darkwave: Responding to your comment from last week’s thread, I am in my peak phase which is between 8 to 3 weeks out from my goal marathon. With 3 weeks to the marathon, I complete my last marathon simulation long run. Then I start to reduce mileage significantly (before NYC I went from 100 to 80 to 60 to 30 excluding the marathon) while still maintaining some intensity in my training. Nice 800’s workout and congratulations on a strong performance in the parkrun 5K. I am sure you would not have mistaken the finish line in a real race.

GFMAH: Thanks for the vote of confidence.. I am hoping for PR’s at Surf City Half and Tokyo. After Tokyo, I am going to switch my training to focus on shorter races to see if I can improve my PR’s from mile to 10K. Solid week of training. I have never smelled a bear before.. I wonder what they smell like. TBH, I am not going to get close to a bear to find out though.

Jewbacca: Congratulations on getting a PR a Houston and toughing it out the last few miles even though you didn’t quite hit your goals. You will keep getting stronger with your training and I think you will get to your 2:24 goal eventually.

Stone Cutter: Solid workouts through the week for your 3/2/1 and 5x1 and big congratulations to your wife on hitting her goals at the Houston half. So your goal is now to exactly beat AJ’s time in the half? Nice little friendly rivalry to push both of you to new heights.

TDR: Congratulations on a solid tuneup 5K race and good luck on your taper towards the Miami Half. Do you have a goal for that half marathon race?

Smoove: Nice 5K race on basically no training for months. Look forward to seeing you get back into gear with training.

AJ: Congratulations on the huge half marathon PR at Houston. Really solid even pacing for the entire race. I might try out something like that 7x1600 untapered, GHMP tempo run workout this week as I am just under 2 weeks out from my tuneup half marathon

Sub-6:00: Nice treadmill workouts (I do a lot of my workouts on the treadmill as well when I can’t get to the track) I set my incline to 1% but I guess Daniels says you should do treadmill workouts at 1.5-2%?

Jot quill: Another solid high volume week of training and really like that progression 17 mile long run you did at the end of a high volume week. Those are tough long runs especially with all of the cumulative fatigue from personal experience.

Urban Diesel: Wishing you a speedy full recovery from your flu soon. You got some quality workouts in still.

Still improving: Looks like you are on track by gradually increasing your weekly volume recovering from a great, all out marathon race

OR: Another strong week of training especially with that long run with the fast finish/MP block. What's your next marathon?

Slo-twitch: Congratulations on still running an excellent race at Houston with your 1:11-high. I am sure you will come back strong with training and crush a PR at your next race.

Puddles: That sounds like a really tough workout “The Lumberjack”. Sounds very interesting and I am going to have to try it out someday.

JeremyR: Solid week of training despite having to take care of a sick child. 15x400 @ 77 second average is a very solid speed workout IMHO.

Napper: I think you made the right choice by not racing in Houston.. You could have made your injury much worse. There are always other races out there to train for and challenge yourself in.

Coach Jeff ROC: Nice workout with the 11K of T intervals. Glad to see you feeling you are improving with this 2Q workout schedule.

Statfanatic: Really nice tempo run and long run workouts at paces I can only dream about.

JamestheAmateur: Take your time to fully recover from your PR race effort.

KidB: Congratulations on the huge PR at Houston. I am sure you will get your sub-3 sooner than later with continued training.

Coyote: Congratulations on the AG win at the 5K.

RRR - I am rooting for you.

Great Race Report

and well done everybody at Houston. I thought they did a great job with the streaming (I tuned in from 1hr-2.5hr of the marathon/HM). I may have to sign up some year just because of how good the stream is compared to every(?) other marathon.

Stationary Bike (more enjoyable then treadmill, but not much)

Mn - 20min

Tu - 30min

Sa - 30min

Not quite feeling like myself without the running, but I will be back eventually. eyeing thursday as my first run after 2 weeks off. foot has had less frequent occurrences of pain over the last few days.

-RS

Bruin - Hey my friend, my next marathon is Boston 2019. Not sure what I will do for the fall of 2019. I got the email for NYC, but that is a tough course with tough logistics. Perhaps Philly? Perhaps something else? Not sure.

One thing I am sure of is this: I have great admiration for your running.

Bruin - I don’t read Daniels as saying you *should* set it to 2%, just that 2% is about what it takes to account for not having to push the air in front of you. (I’ve also read 1.5%.) He does provide a nice table with some sort of VDOT cost number for various speed/incline settings, which I think is pretty neat. Very nice week, by the way.

OR - That wind is something else today. Had to wear snow gloves.

OR - Since Philly is pretty close to me there is a decent chance that I will run it (have also thought about CIM but that will depend on the gf's fitness level).

- RS

Sub 6:00 - Me too! I wore snow gloves. There was just no other way to survive out there today. Even with those gloves, my fingertips still got cold in the first couple of miles. Thankfully, they got better after that. I fully realized how strong that wind was when I was driving to work (a little while ago) and it was blowing my car.

RunnerSam - Interesting...would love to get behind all 6'4" of you.

Male, 19, UK

16:01 -5K (2017) 1:13:07 (2018)

Mon: AM-6 | PM-8

Tue: Track Session (3-5HardStuff)

Wed: AM-6 | PM-9

Thur: Track Session (3-5HardStuff)

Fri: AM-6 | PM-7

Sat: Hills / Track / Race

Sun: Anything from 13-18 (atm)

Between 65-75 miles a week.

Houston re cap

Finished in 2:46:56 unofficially... I am soreeeee! Here's my splits

6:29, 6:20, 6:10, 6:10, 6:17, 6:09, 6:12, 6:17, 6:01, 6:11, 6:01, 6:27, 6:04, 6:11, 6:14, 6:13, 6:16, 6:19, 6:07, 6:19, 6:16, 6:21, 6:17, 6:21,, 6:28, 6:43 and then whatever else was left. It was my second marathon at 5 months post partum. I was really happy with the execution and performance even though I didn't OTQ. Does anyone have reccomendations for a place to OTQ.

What a badass effort to even go for it given your low volume after the birth of your child. Shows how much talent, and courage, you have.

Smoove wrote:

What a badass effort to even go for it given your low volume after the birth of your child. Shows how much talent, and courage, you have.

Could not agree more. What a badass effort. I have always been a big fan of yours, and now even more so. The OTQ will come. Regarding getting there (i.e. training), I do not have much to say, as I am now in the hands of Stone Cutter...actually, you could take a look at what I am doing over on the OR thread and see what you think of it. So far, I like the straightforward approach he takes, among other things. He knows running and runners...

All the best to you...

Runn3rgirl123 wrote:

Does anyone have reccomendations for a place to OTQ.

Houston.