Road Racing and Training Thread - Week Ending 1/27/19

39 year old, Male, 5ft 7in, 171 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 goals:

a) Sub 3 at Boston 2019, weather permitting;

b) PR (sub 1:28) at the half in March 2019.

c) Attempt a PR (sub-40) at local 10K in early February

Monday: 9 @ 8:14 with 5 strides of 20 secs each

Tuesday: 8 @ 8:23

Wednesday: 13 @ 7:10, with a 20 minute tempo and a 7x2 min on/off thrown in the mix.

Thursday: 6 @ 8:29

Friday: 8.7 @ 8:45 with a few uphill sprints.

Saturday: 9 @ 8:20

Sunday: 18 @ 7:33 with 10 miles at marathon effort

Weekly mileage: 71.8 miles

- Tired by the end of this week. Mostly, not going to have any workouts next week. Will just add strides on most of the days and then race the 10K on Sunday. Goal is to go under-40 mins.

- Long run length and intensity is increasing. Today was 10 miles at about 7 pace, which I think is my current marathon fitness.

Cr@p week for me

Ran just over 30mi w/ a tempo and hill reps on tuesday, got some heel pain on wednesday and thursday which I suspect might be PF, so tom told me not to run for 3 days.

Spent my weekend at home w/ my feet up.

AJ - Chill for a moment please. No need to do a speed workout this next week.

M: 10 snow covered singletrack, legs are sore

T: 45min skate skiing w/ 10k race in 36:30, 10/14 in men's skate division, also beat by 2 women skaters and 1 woman classic, didn't cool down because snow storm coming through and wanted to get home early

W: 10

Th: 10, Got into some not yet shoveled places I had to stop running and stomp through. strength after (MB throw, crawling, power snatch (2x2x80#), lunges (2x8x75#), 1L RDL (3x10), pull ups (8/8/7/5), dips (6x5), squat+rotational squat (3x10+5), rows (3x10))

F: 8 indoor track & treadmill. Frigid outside. Wanted to go another 30min but I just couldn't make myself. 1 hr vinyassa yoga at night

S: 1 hr arm balance and inversion workshop. wanted to go skiing in afternoon but another snowstorm was supposed to come through

S: 7 snowy single track, single digits degF, 75 min vinyasa & yin yoga,

Not Running Race Report: Was a great race. Messy mass start the first k or so then settled in. Got passed at maybe 2k and thought she wasn't going that much faster so I should go with her. She was stronger on flats and downhills and I was stronger on uphills (or maybe she just paced better). I passed her on the second to last hill and tried to go into the big downhill with as big of a gap as possible. Still had the lead up the last steep kicker, got passed by a classic skier on the last downhill. I was just spent the last couple hundred meters and didn't have a response when she finally passed me. I need to just stay tucked in on downhills longer. Not going to go faster by opening up my 6ft frame + ski & boot height into the wind to try and start skating.

Showing Off not pictured when I fall on my face

https://imgur.com/a/wskGHEI

Lot's of yoga this week mostly because its nearby and warm.

Looking ahead to next week it's going to be a couple days below zero. Lots of indoor time...

Not going to do Tuesday ski race because it is supposed to be -10 degF at race time. Could be a good chance to pick up season points as not many will be there but not worth it.

SC - We got some interesting (not quite biblical) rain and wind on Thursday too. Very much underestimated Mother Nature that afternoon.

TDR - Congrats on the race, with an excellent negative split. Smart run.

SI - Good volume and plenty of miles packed into 6 runs. Your plan for next week sounds good to me.

Slo - Getting back on your feet pretty quickly. It’s always good to have something to look forward to. I’m trying to decide whether to do a fall marathon. If I do, Indianapolis is in the mix.

JQ - Good progression. Have fun in that 4 miler.

R2D - Marathon blocks can totally be done in 10 weeks. If you’re able to recover from that very steady 16 and do a workout the next day I’d say your goal is realistic.

GFMAH - Glad the Achilles is getting better. Going without the watch can be liberating.

Coyote - Good job getting through that track workout despite wind, snow, and a rough warmup. It’s hard to compare the two workouts with so many little changes in variables, but glad your takeaway was fairly positive.

JCPP2020 - Congrats on the big mileage high (thought you were aiming for 70!) and hope that translates to a bump in fitness.

GT - Good mile. Worse than the cold, I don’t miss the snow and ice sticking around forever and making fast running impractical/unsafe.

OR - Congrats again on the 5k, and that 18 sounds like a delight. The 20 on Monday was a little crazy but I knew it was the right way to go. Stayed close to home though, just in case.

AJ - Relax and enjoy the post-race lull.

Darkwave - Interesting reading about the decision not to bail on the workout. Doing a track workout in that cold is unpleasant for anyone, but can’t imagine adding asthma on top. If I can’t sneak in a workout Tuesday (if lanes 1-3 aren’t ice) before the cold comes back, I’ll be on the treadmill again this week.

Jewbacca - Wouldn’t worry too much about post-marathon niggles. Elliptical sounds like a good idea, but you won’t lose much fitness just recovering.

Cocoon - A 10k is plenty enough quality for next week after a tiring week ending with a very solid long run workout.

DietBacon - Hope the heel is all right and y’all caught it early.

Pewow - Look at you having general fitness. A 1:05 guy I used to run with back in the day recommend yoga to me like 10 years ago. One of these days...

Stone - Not too shabby for a down week with that many days off. Hope the move goes well.

TDR - What a way to return to racing with two consecutive weekends of racing. I'll still count Monday as part of the weekend due to the holiday. Congrats on the podium finish for the 5k.

slo - That's pretty good week following Houston.

jot - Looks like you put a nice finish on what started out to be a slow week. Also, wow that was a pretty quick build up of weekly mileage.

run2death - Welcome back. From my limited perspective on your training, it does look like you can go sub 3 if you have the endurance to hold the pace. The 3x2 @ 6:00 after the 16 mi the previous day looks pretty good to me.

Sub 6:00 - Nice week and I have to agree with OR about that being a solid 20 miler on a blustery day.

GFMAH - Good to see that the achilles is on the mend. Now I see why you post by time.

Coyote - Good luck in Tallahassee.

JCPP2020 - Disney = a lot of time on your feet. Much of it standing even when the lines are short. Pretty reasonable training week being at Disney and all.

GT - Good job on that mile race. It might be interesting to see how it goes if you race another one with any lessons you learned from this one.

OR - Good job on that 5k. Guess I'll have to jump over to one of the threads to see how it went down.

AJ - Ah heck, I've only done this past spring and fall and I will be ready for a break from marathon training after Boston.

darkwave - Solid week. Bummer about the asthma/VCD flare up. You gotta be able to breath to run.

jewbacca - Training for CIM? That's almost a year a away. Hope the hamstring recovers quickly.

cocoon - Nice week and good luck at the 10k.

DB - Are you doing anything to rehab the PF? Massage ball, frozen water bottle, and a night splint. Oh and I think eccentric heel drops may help.

pewow - I enjoy reading your race reports even if it isn't running. Stay warm.

Goal Race: Bayshore Marathon

Goal: Sub 2:35

Next Race: Atlanta Half Marathon

Not a bad week but I did miss a long run and had to do the best with the weather and work.

Monday; 13

Tuesday: 10

Wed: Off for ice storm

Thur: 11

Fri: 15

Sat; 3 up, 10 mile tempo, 2 down (5:36 avg for the tempo)

Sun: Am 6 Pm 6

Total: 76

TDR - Solid double duty race effort! Sounds like a perfectly executed half!

GT - Holy moly, you’ve got some wheels! Thanks for sharing the current race schedule, looking forward to hearing about your progress.

More comments later

33, 5-6, 160ish

M - 7.75 @ 7:47, plyos

T - 10.5 @ 7:35 - 10 to 12 fartleks around 1 min on, 1 or so off. Cold. Didn’t have the watch set to beep so I just ran and didn’t keep count. No idea on fartlek pace, but I had fun

W - 5.25 @ 8:45

R - .5. Have had a very manageable plantar fasciitis that flared up like a mother. Did weights and plyos instead. Oddly enough, just fine jumping & was good to go about 36 hours later.

F - PM 16 @ 7:27. Dipped under 7 for a couple of the latter miles. Weather was coming Saturday, so pushed up the LR

S - 6 @ 8:48

Su. - 8.5 @ 7:50 w/ 6 * 30 second strides accelerating to full speed

54.5 in 7:07. 225 on the year.

Bit of a step back week. Weather FC for the first half of this week is awful (up to 7 inches of snow tomorrow, temps potentially dipping to -50F with WC by Wednesday). That means I’ll be on the treadmill unless I’m working from home, in which case my stationary bike may get some action.

darkwave - I hope you are feeling better. I think you did the right thing in pressing on with the workout. Toughness is huge in running. Every runner should cultivate it. In any case, I wish you the best in your endeavors.

Another nonrunning week for me. A little more active. Only 4 days of cardio, I will go for 5 this week. The BBall just used as a cooldown type exercise.

2:45 on elliptical

:30 rowing. My nitpicking daughter told me not to do anymore because my form isn't perfect. pfft

1:30 BBall

4 days with core workouts

2 days lifting.

Still Improving wrote:

jewbacca - Training for CIM? That's almost a year a away. Hope the hamstring recovers quickly.

Freudian slip. I meant Grandma's, but CIM is on the 2019 calendar.

This is odd, but some may remember saying this on this thread a year or more ago, 1200s are the workout that I have bombed on the most. I've seen thisbwith people I coach too. Not sure if it is just one of those things where you are kind of looking for it so you notice it even though it isn't a thing, but I swear it isn't.

I remember, and I also agree in regard to the difficulty of 1200s. They are a menacing interval.

Goal Race - Grandma's Marathon (Goal - 2:25?)

Week 1 - 52.5

Week 2 - 60

Week 3 - 70

Week 4 (of 25)

S - PM, 10 @ 6:59

M - PM, 5 @ 7:21 (treadmill)

T - AM, 5 @ 7:16; PM, 7 @ 6:45

W - AM, 4 @ 7:09; PM, 9 @ 7:14 (treadmill)

T - PM, 10 @ 7:21 (treadmill)

F - AM, 5 @ 7:02 (treadmill); PM, 8 @ 6:40

S - PM, 17 @ 6:50

Total - 80 miles @ 7:01 average

Another solid week and I came through it healthy which I'm thankful for. The long run this week was much more comfortable than last week's 16 which was nice. It was snowy which slowed things down, I didn't really hurt much till the last mile or two. It's quite frigid in my location and next week looks worse, but I have a planned down week coming up with 60 miles on the schedule to get some recovery which will be nice.

The treadmill miles this week weren't too bad, I've got a good TV show to watch which makes the miles go by quickly. It's also been nice slowing down the pace a little bit. I planned on starting some strides this week but that may wait till next week when I can get outdoors more.

Best of luck to everyone else braving the cold this week and into next!

Male. 30 years old. 5'10", 133 lbs.

PBs: 29:44/14:21/3:50

2018 bests: 32:39 (road 10k), 8:58 (track 3k)

Goal - Half marathon debut in June. Targeting sub-70.

First off, it has been really inspiring and motivating to read about all of you who ran and succeeded in Houston. I loved that some of you were able to meet up in person. I'm still a newbie here, but I'm looking forward to those kinds of encounters down the road.

My week was not quite as constistent or strong as last week, but overall, I'll take it.

Sun. - 19. My best run of the year, on paper. 6:07 average. Every flat or downhill mile was 6:05 or better, and my last 7-8 mile were in the 5:45-55 range. Totally unintentional at the start, but things felt smooth and strong all the way through.

Mon. - 2. Yeah, a lousy day mileage-wise, but I'm okay with it overall. It wasn't planned, but I'll admit that the day before took a bit out of me despite feeling smooth at the time.

Tues. - 14 total. Ran 8.5 in the AM with a friend, and then ran a brisk (probably sub-6 pace?) 5.5-miler in the p.m.

Wed. - No running. Shoot.

Thurs. - 12. Pretty slow pace overall, but the company was worth it. Boring route, but interesting conversations with friends.

Fri. - 8. Nice run on the trails.

Sat. - 14 total. Ran an easy 7 before spontaneously pacing a time trial happening at the track (5:07 mile). Easy 6 later in the day.

69 total for the week. Monday and Wednesday were non-factors in the mileage compilation. Overall, it's a week I find acceptable, especially given the nice Sunday run. Hoping to be back in the 75-80 range this coming week.

My racing schedule is becoming a little more complete:

March 17 - Road 5k in Seattle

April 14 - POSSIBLE road 10k in Vancouver, BC. Still not 100 percent sure on this one.

May 5 - First Bloomsday!!

June 9 - Portland Track Festival

June 30 - Missoula Half

Hey everyone!

First race of 2019 for me this past sunday...and I really think this was a good one to measure my training.

Monday: 8k at 5'00min/k

Tuesday: Rest

Wednesday: 8x300 with R 1'10. Averaged 59'' for the first 4/5 and then cut down until 55''. I feel I'm getting faster whenever I'm doing these shorter reps. Consistency has been the key I guess.

Thursday: 10k at 4'50 min/k. Tried out the zoom flys I bought. Nice nice nice shoes...Maybe my next HM shoes. But still have to get used to the higher drop since I use 4mm and lower. Took a toll on my knees and def felt the change.

Friday: Rest

Saturday: 6k at 5'30 min/k plus 6 strides.

Sunday: 6,5k race. 25'32 which converts into a 3'57 pace. This was a looped course and we had to run it two times. Really hilly and since we were racing between buildings, I couldn't rely on the pace written on the GPS watch. Also, the amount of buildings close to each other ensured that the wind was alway,s going random. Nevertheless I was able to pace myself and get a really nice effort there. Emptied the tank on the last 300m which were ascending... Oh, how I missed the taste of blood in my mouth! If I was able to sustain this pace on this kind of course, I'm really curious about what I can do in a flat one.

XC season is coming! I'm having one on this Saturday and one on the 9th of February.

Nice week to every one!

PutoMiudo wrote:

Tried out the zoom flys I bought. Nice nice nice shoes...Maybe my next HM shoes. But still have to get used to the higher drop since I use 4mm and lower. Took a toll on my knees and def felt the change.

Wanted to add that I raced in the zoom flys (old version not the fly knit) yesterday and absolutely loved them! I definitely found my HM / marathon racing shoe. I run in the streak LT for shorter stuff and train in the structures so the high drop does not bother me.

Masters runner

Indoor & short(ish) roads

Last week

-80.7 miles

- 7 days running, including 4 doubles

- longest run 15.5 (1:53)

- 1 track session (2 x 800, 1 x 600, 7 x 400, 1 x 200) 2:34, 2:36, 1:54, 75's for the 400's)

- 1 tempo (2 x 15 minutes between 9.6 -10mph) with 10 minutes easy (treadmill)

Overall fairly happy with the week coming off the flu and (trying) getting back to full swing. The track session was near forgettable, as the group I started with ran 10 x 800, but it was all I could do to run a portion of their workout. The tempo session was solid. I would have liked to run faster, but was pleased to get in both reps (30 total minutes). Hope my strength continues to return this week.

2019 January volume:

week 1- 80.3

week 2- 31.5

week 3- 37

week 4- 80.7

Everyone, have a great week of running and racing.

M/35/145

Goals: Stay healthy (knees), get to Spring with some miles and work under my belt, blow away 17 for a 5k.

This week was a bit of a weird one... knee has been feeling better, so started to put on some better miles this week, but then got a cold which sort of derailed Fri-Sun.

Anyway, for what it's worth, here's my week.

M - Too darn windy and cold, was like -18 wind chill. Pass. I got on the bike and did some interval stuff on the trainer. 1 on 1 off x 10, plus a 10 min WU and CD. Total 40 mins. about 13 miles.

T - 7 miles @ 7:14 pace

W - 8 miles @ 7:14 pace

Th - A little injection of some quality - 1.5 WU, 5x1000 (3:25, 3:26, 3:25, 3:23, 3:23) 200 jog up to 2 min rest. Felt tough, but doable. Was windy on the track, so there was that. Overall, felt like a good effort. 1.2 CD

F - 5 miles @ 7:30 Recovery - felt like junk, cold was coming on.

Sa - Rest. Couldn't do it, was too hard to breathe, so stuffy. Man sick.

Su - Feeling better-ish. 6.2 miles @ 7:08 pace.

Totals: 33 miles running - 13 miles on bike

Hoping to get back to normal this week, but we'll see how work goes. Also, supposed to turn dreadfully colder this week, so wishing I had access to an indoor track. There are a few around here, I should probably check out the Y and see how bad it would be. Membership is only like $30 a month, but the track is like a 150m track. So like 10-11 laps to a mile. Not sure how much fun that would be... but I bet it would beat running in negative wind chills.

Anyone here run on indoor track rather than treadmill? I hate the treadmill, so I'm trying to avoid at all costs. I'm wondering if the constant turning on the indoor would be a recipe for disaster with the knees.

Comments:

Stone - looks like a nice recovery week which is much deserved. Moving is a pain, I'm sure you'll get enough moving around in during the move to compensate for any missed running. I just hire people to do it for me now... moved too many times with friends and a uhaul. Realized that the $$$$ was totally worth it.

TDR - Awesome week! That pacing on the half is something many should be jealous of. Looks like you really were able to run your race and maximize the effort. Amazing work.

Still Improving - Nice on the mileage bump. I'm working on the same thing, but was setback with a little knee pain. Definitely smart to bring the mileage up with "easier" runs than with the hard quality work.

Slo - Solid plan. I need to get on making a plan, defining goal races, and working towards them. Not something I have ever really done, was more of a run during the week, jump in a race here and there. After looking at this thread, really want to try and define a schedule and work towards a single (or maybe a few) goal races and see what I can really do.

Jot - your mileage is hard to believe, rest day and a cold and still hit 75?! I was struggling to hit 30 this week with a cold. Well done. Excited to see how the bump in mileage will have an impact on your race results. Good luck on the CP 4 miler. Let us know how it goes!

run2death - does look like a short build, but doable. Keep us up to date on the training, and good luck. There are many here on the RRTT that are in the break 3 mode, or have just accomplished it.

Sub 6 - Solid mileage. If you're in the NE, which I think you are... that 20 miler on Monday is DAMN impressive. I couldn't get outside, and here you run 20 miles at 6:45... I mean, makes me feel like a bit of a wuss. Well done.

GFMAH - Nice week, and glad the Achilles is feeling better. I don't know how people run without a watch. I guess it's b/c i'm such a numbers guy (work in the data field), but I can't just go out without know for how long, and I just love to peer down at the watch a few times during the run. I know some are big proponents of going out and just running, but I can't do it. To each their own!

Coyote - I really need to learn how to XC ski. I watch some races on TV and think about how it could be a great way to cross train. But, around me, I just feel like we don't get enough of the white stuff to really make it worth it. Maybe one day.

James Corden - on a non-running note, I'm dreading when my kids/wife force me to go to Disney. I'm pretty sure there isn't a place I'd like to go to less. But, I know I'll relent b/c the kids will wear me down. Hope it was a good week there, I think I'd have to run a lot just to keep myself sane, but all the walking my do me in. Nice week though.

GT - Do you wear anything on your shoes for the snow on your runs? I just got a pair of YakTrax and hoping to try them out soon.

OR - Thanks for keeping us up to date on the training. Looks like things are coming along really well. 17:32 for the 5k in 25 degrees is awesome. I'll have to pop over to the other thread to get the race report...

AJ - I very needed and deserved easy week. Awesome race, again. Take some time to regroup, feel like throwing in speedwork this soon might be a little reckless, but who am I to say.

Darkwave - Nice week, jealous how you are able to functionally cross train with Yoga and pool running. Not sure I have the willpower for that. I'm just not dedicated enough to do it all. Running is so easy, throw on clothes, walk out door. Getting to the pool, or yoga, etc has always seemed to require too much effort. I know it's probably worth it, but have never been able to commit.

jewbacca - Still an amazing marathon. Your race schedule looks legit. Get after it.

Cocoon - love the fact you throw in strides and hills at the end of workouts. It's something I need to commit to. Man, considering a few of my comments, I may have commitment issues.

DietBacon - Better to be on the shelf than under the knife. I was forced to take 3 days off due to some knee pain, and although torture, I'm back running pain free now. That's vs a few months off last year for the same thing b/c I tried to run through it. Better safe than sorry, patience is a virtue, though I tend to have very little.

Pewow - Nice week. That race sounds like some serious fun.

Puddles - Miss a long run, but still a solid week. Well done.

RunGuy - Stay warm... -50 just sounds ludicrous.

Old Dog - Nice week, how is the mileage increase over the course of the past few weeks sinking in to the legs?

RunninReed - Looks like a nice race schedule. Will be following the build and good luck with everything.

PutoMiudo - Nice week and nice race at the end of the week. Well done.

Urban - The flu is no joke. glad to see you're on the mend and getting in the volume again. Nice quality days. I like the 2x800, 600, 7x400, 1x200 workout. I might try and steal something like that. Looks like fun. Injecting some of the shorter stuff (800's and below) is fun after doing 1000's, 1200's (awful, agree with all), and 1600's.

Hope everyone is having a great kick off to the week!

DB - Are you doing anything to rehab the PF? Massage ball, frozen water bottle, and a night splint. Oh and I think eccentric heel drops may help.

Turns out my freezer is not strong enough to freeze water bottles lol.

I'm using massage ball, doing some stretches before leaving the bed, rolling my calves, and I've ordered a night splint on amazon which should arrive today. Gonna try the heel drops as well, thanks for the suggestion :)

I'm also trying to walk barefoot as least as possible and stretching my calves throughout the day.