Road Racing and Training Thread- Week Ending 2/3/19

Damn it. Being last wasn't so bad when Puto was only like 2 or 3 points ahead. Now I'm absolutely DFL. I'm sure being overweight isn't helping. But still

Not my best week. RRR tried cheering me up with saying "Everyone has down weeks" I had to remind him I needed an up week first.

Monday 30 elliptical. The quickest pace for the year staying under 150bpm.

The rest of the week 3 hours of core and yoga. Even worse week not training. Car issues, car issues and more care issues, Shoveling and freezing. Missed some work yada yada yada. I'll get back to it this week.

Slo: looks like you're in really good shape.

TDR:Looking good. Try enjoying the break

DietBacon: Congrats on the PR.

jewbacca: looking good

pewow: Good week. I'd count it as a double.

GT: hope you feel better.

GFMH: very nice

Puddles: Big week. Impressive run Saturday.

SC: Looking good. Big week!

Urban Diesel: nice week good job of those workouts.

Sub 6:00: nice week. Take a down week if needed. Bald Eagles are cool to see. Normally 1000s by me this time of year.

aPyro14: Very nice. Good long run.

LancRunner: Nice week. Sounds like you have a good plan. Do more core if you can.

OR: Looking good.

jot quill: impressive. Great job in the race. Congrats on the PR

cocoon: Great job. Congrats on the PR

RunninReed: Looking good

BHViking: Very nice. How do you like the HR band normally?

JC: Nice week smart move Saturday

Still Improving: Nice week

darkwave: Impressive week. Congrats on the PR. 4M is a fairly uncommon race distance around here.

Stat: keep at it. Sometimes you can just do what you can.

James: nice week.

33, 5-6, 160ish

Made it through the polar vortex. Now it's time to shake & bake.

M - 79 minutes, 9.5ish (didn't measure) - snowy, cold & fun

T - 9.5 @ 7:15 - 4 miles in 26 minutes on the treadmill. Another 2 at 14:30, PM run of 4.5 close to 9 in anticipation of cold

W - off, -53F, weights

R - 9 @ 8:13, 10 mile stationary bike in the AM

F - 8.5 @ 7:41 - 6 *45 seconds accelerating to full-on sprint

Sa - 13 @ 8:16. Not a good run. Legs felt heavy, which led to Sunday...

Su - 2 @ 9 minutes. PF flare up. I don't know. I felt like I couldn't control the landing spot of my left foot. Instead of pushing it, I let it be and walked home. Did some weights and foam rolled, hoping I'm good to go tomorrow. Traveling a couple days this week for work, so if I need the time off, it's opportune.

56 total just over 7:30 + 10 on the bike. Not the best week, but I'm progressing.

Happy running everyone!

I'm just getting over PF in my right foot. What helped me was to let my heel hit a little more than I have been. I realized that I've basically been keeping my foot tensed throughout my stride cycle. So letting my heel hit took away that tension. It may not help you, but just trying to help out a follow runner

44 y/o male 5’6 122 lbs

PR(2018) 5K 17:05, 10K 34:52, Half 1:16, Full 2:42 (2018 NYC)

Goal Race: 2018 Tokyo (goal TBD range 2:40-2:45)

Monday: Track WU 3.1@7:17, 2x5000 (17:00, 17:10), 1600 Rec@7:17, CD 2@7:56

Tuesday: Road 6.2@7:53, OTF Treadmill HIIT 5.1@5:26

Wednesday: AMTreadmill 2.2@7:10, PM Treadmill WU 1@6:57, Tempo 8@5:37, CD 1@6:30

Thursday: AM Treadmill 3@7:21, PM Treadmill 9@7:08

Friday: AM Treadmill 8@7:22, PM Treadmill 4x0.5@GHMP/0.5E 4@6:37

Saturday: Treadmill Easy 4@7:30

Sunday: Surf City Half 1:17:18, 1st Masters(2 other masters with 1:17-high), 10th overall

Mile splits: 5:42. 5:47, 5:40, 5:51, 5:42, 5:43, 5:47, 5:51, 5:51, 5:57, 6:16, 6:14, 5:43, 5:30(final 0.1)

Windy and rain showers weather for the race I started to slow down after mile 8 because there is a 180 degree turn back into headwinds and rain picked up(had a tailwind for a significant part of the way out and minimal to no rain). One runner passed me but I passed him back and then passed 3 other runners in the last 2 miles including a masters runner who ran 1:14 in this same race last year. Also passed several other runners in the early miles. Suguru Osako of NOP (the current Japanese marathon NR holder) won the race and his compatriot Tetsuya Yoroizaka got 2nd 2 seconds later (62:58 and 63:00). 3rd place had a 2:23 marathon PR and 4th had a 2:17 marathon PR with 2016 OTQ but they were totally outclassed by the two Japanese pro runners(70, 71 minutes). Having true pros show up to a local half with no prize money was quite a surprise. I failed to get a PR but was OK with my performance given the suboptimal weather conditions(the masters runner I mentioned before ran a 1:14-low at last year’s Race and 1:17-high this year which may or may not be weather related). I am not sure if my sub-2:40 goal for Tokyo is realistic so need to think about it.

I am thinking about doing a long run with significant MP miles on the track for my final long run this weekend 3 weeks out from Tokyo. Good idea or bad idea?

Comments coming tomorrow. Have a great week everyone.

Get off the track and treadmill and on the road. Cant mimic the road.

M - 60, 140 lb

Upcoming races - just overturned my late winter schedule in favor of a couple big changes for early spring: instead of 15K later this month I'll be doing 8K XC and 1/2 marathon at the end March. More on that later.

Cutback week with a race on Saturday.

M - 6 mile recovery (65 miles last week, with workout Saturday and long run on Sunday)

T - double, 10.5 total

W- double, with fartlek AM (3K tempo/threshold and 5X surges of 40 sec to 1 min)

Th - 6 easy/travel

F - 5.8 easy course, a few pick ups

S - USATF XC 8K, 29:47, not a super day but solid. 2nd in AG. Similar result to Club XC although felt better(less tired) this weekend, just not sharp yet.

S - Travel back home, easy 6 on roads (8:30 pace)--way way tired, barely got through first 2 miles then felt better

Still too muddy to run on trails so outside running on pavement; a couple of the easy days were on treadmill to give my legs a break; Friday and Saturday on XC trails. Pro/open races were great to watch.

This week will be a couple days of recovery, then picking it up as the week goes on.

Not much time to post here this week due to a huge amount of work, but this week was pretty normal.

Did 10x300m with 1' jogging on wednesday, XC race on saturday and 15k on sunday. Rest of it was easy running.

Averaged 1' for the 300s. The track was full of water since it was raining so much in Lisbon this week. My feet were all soaked up at the 4th or 5th rep ahah.

XC race was fun. Hard hard 4k course but pulled a 16:09 and an 11th place on my age group (18-35). The course was dry so I was able to use the LT streaks. This weekend I have the regionals and it is also a 4k course. I expect to run faster this time since it is not as hilly as the one this past weekend.

Sunday's LR was made just before dinner. Scheduled a SuperBowl party (*yawning from thinking again of that game*) with some friends and this was the only schedule that worked for me.

Have a nice week everyone!

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

Week 1 - 52.5

Week 2 - 60

Week 3 - 70

Week 4 - 80

Week 5 (of 25)

S - AM, 5 @ 7:12 (treadmill); PM, 5 @ 7:01 (treadmill)

M - PM, 3 @ 6:56 (treadmill)

T - PM, 8 @ 6:59 (treadmill)

W - PM, 7 @ 6:55 (treadmill)

T - PM, 8 @ 7:08 (treadmill)

F - PM, 9 @ 6:51

S - AM, 15 @ 6:18

Total - 60 miles @ 6:49 average

My planned down week went by the book. I almost took Monday off but I'm a bit OCD and figured I'd feel better with a short run. Snow and brutal cold for most of the week meant a lot of time on the treadmill. The long run on Saturday was a great respite after it finally warmed up. Feeling healthy overall. Planning on starting to incorporate strides this week and fartlek/hills in a couple of weeks.

No physical activity, acute gastritis at work on friday (vomit included) stomach pain the rest of the weekend but not to bad. Will plan to start running this week. Will monitor foot

Male 36, 5'8", 161 lbs.

PRs: 1:23 half (2017), 2:53 full (Chicago 2018)

Goals: Sub 1:20 DC Half 3/9/2019

M: 7 AM, 8 PM 7:20s

T: 3x1 mile - 1 min recovery @ 6:00 2 up 2 down, 6 PM 7:20s

W: 8 AM, 7 PM 7:20s - AM in -23 with wind, interesting experience

T: 12 AM trails 9:00 through the snow, -35 but way overdressed got completely dehydrated and bonked - horrible run

F: 6 AM 7:30s recovery from thursday

S: 4 AM 7:20s more recovery

S: 12 AM 7:30s more recovery

T: 77 miles. Weather on Wednesday and Thursday was an interesting challenge, never tried to run in weather so cold before. Got a little bit of frostbite on the face Thursday (even as I roasted with to many clothes on) which is peeling like a sunburn now. Thursday's run just destroyed my legs, 12+ inches of thick snow in the brutal cold. Feeling much better now though, just had to back off for a few days.

de lurking wrote:

Get off the track and treadmill and on the road. Cant mimic the road.

First, congrats on the solid HM performance. Looks like the wind really slowed you late in the race, but you bounced back very well with a 5:43 and 5:30 to finish.

I selected the quote above becuase I agree with it. I am not the outsiderunner for nothing. I think your training is good, but you need more time out on the roads and in the elements. To me, that is real running. The track is fine, too, but what do we old guys do? Road racing. Thus, that is how we need to “practice.” Asphalt, hills, turns, wind, rain, heat, cold, sunny, gray, whatever. Doing my training with Stone coaching me I believe that I have discerned that I am so accustomed to the roads that I sense that there are things that I can do on the roads that I cannot do on the track or anywhere else, and I believe some of it is probably psychological or “mind/body,” if you get what I mean. For example, I doubt I could pull off those 1Ks (or 10 x 0.65) at the track.

In any case....nice race...and to answer your question...I think you have sub-2:40 talent for sure. No matter what you do, I will always be a big fan of you and your running. You have accomplished a great deal.

Be well, my friend.

Bruin1996 wrote:.

I am thinking about doing a long run with significant MP miles on the track for my final long run this weekend 3 weeks out from Tokyo. Good idea or bad idea?

Comments coming tomorrow. Have a great week everyone.

Why on a track?

Male, 45, 6' 0", 155 lbs.

Goal race: PHX-Mesa (2-9), shooting for sub-3

I screwed up the dates of my marathon and realized it was the 9th instead of the 23rd. I couldn't stop myself and did way more than I should've last week. I just couldn't see running a marathon without a 20-miler.

M: 8 @ MP on work TM (6:44 )

T: 18 @ MP road (7:17)

W: 8 @ MP on work TM (6:41 )

T: 20 on road (7:29)

F: off

S: 8 @ MP road TM (6:42)

S: 8.8 (hour) on TM, 50 minutes EZ with last 10 miles @ 6:00 pace

Total: 70.8 miles

Will just do two shorties this week before Saturday race.

run2death wrote:

Male, 45, 6' 0", 155 lbs.

Goal race: PHX-Mesa (2-9), shooting for sub-3

I screwed up the dates of my marathon and realized it was the 9th instead of the 23rd. I couldn't stop myself and did way more than I should've last week. I just couldn't see running a marathon without a 20-miler.

M: 8 @ MP on work TM (6:44 )

T: 18 @ MP road (7:17)

W: 8 @ MP on work TM (6:41 )

T: 20 on road (7:29)

F: off

S: 8 @ MP road TM (6:42)

S: 8.8 (hour) on TM, 50 minutes EZ with last 10 miles @ 6:00 pace

Total: 70.8 miles

Will just do two shorties this week before Saturday race.

Sh*t! Tuesday's 18 wasn't at MP. :/

Comments for the first time in a while. Last night I was up from 2am to 5am with a sick bucket so no running, work or anything for me today.

slo - all good stuff

TDR - Is the 1500 your goal race? Any prep races?

DB - Tough way to run a PR

jewbacca - Glad the hammy's feeling better

Gordon - get well soon

GFMAH - I like the fartlek by steps, good stuff

puddles - big workout

Stone - Happy birthday, My ~400m hill is from the parking lot entrance on Allen Blvd to the crack in the bike path by the University Ave/ Allen stoplights

Urban - When's the next indoor race?

sub6 - That treadmill stuff is tough

aPyro - welcome

Lanc - Ready to see your 5k training

OR - Solid week, I'm trying to be empathetic, but it's hard to find sympathy for you east coasters on a week like this, haha

jot - Be nice to that achilles

cocoon - Nice 10k PR

Reed - Nice base week

BHviking - Thank goodness for mcdonalds

JC - nice track stuff

SI - solid week

darkwave - Congrats on the 4mi PR

stat - I like all the fartleks

James - will running a 50 mile week get you more consistency or just lead to extra days off the next week?

Pappy - sorry to hear about the car problems and missed work

RGMW - I think you need to bake in fitness then shake it loose on race day, not shake then bake

Bruin - solid half

Coyote - Nice XC race

Puto- Also a good XC race, sounds tough

old dog - consistent

Sam - hope the stomach gets better

nih - doesn't sound like a little bit of frostbite!! Get a face mask

r2d - good luck next week

Afternoon,

DietBacon - Good job on the PR and a shame I wasn't there to race either. I've heard the course was long too, which is a disgrace for an event of that size. Especially on a course that's basically identical to the one in May.

Jewbacca - Let the joy of the Vaporfly wash over you. Don't fight it.

Puddles - That's a lot of reps. I know a pretty successful marathoner who does tons of K/Mile reps instead of longer tempos. Seems to work for him (2:15 runner)

Urban Diesel - Can I ask which AG you're in? Some club mates will be racing at world masters, could well be in same/similar events!

Cocoon - Congrats, we all love a milestone.

My first week of decent training for a long time, or so it feels.

M - Easy

T - 6 x 1km off 400m in 100 secs (3:15-3:18 avg.)

W - Easy

Th - 20min Tempo

F - Off

Sa - 18min pacer for a parkrun then a grass session of 7min, 2x3min and 5x1min off 60secs (16m total)

Su - 17.5 long run

Total - 71

Whilst not midwest levels, weather was brutal this week. Tuesday track was the coldest, hardest rain I've experienced for a long time. Wearing a merino top I must've had about 3lbs of water in the my clothing by the end of it. By the end of the week my knuckles were so raw I was smothering my hands in Vaseline and wearing two pairs of gloves over the top. Did the trick.

Here's to staying healthy everyone.

pewow wrote:

nih - doesn't sound like a little bit of frostbite!! Get a face mask

I had my face pretty much covered both days - the peeling is only a little bit on my right eyelid. Ski mask fogged and then iced over so I couldn't see, had to run without it for a short period of time to finish.

@DietBacon and @outsiderunner I thought about doing it on a track because I think I maintain GMP longer on a track than on the road. I think I am hitting my limit as I am finding it difficult to maintain GMP on the road for a significant amount of miles unlike previous cycles. I also saw Sage Canaday do a long MP run on a track in one of his videos and noticed some of my Strava friends doing MP long runs on the track.. I think I will stick with a road 22 mile long run this weekend as originally planned. I will try to see how many miles at MP I can maintain.