Road Racing and Training Thread Week Ending 2/24/2019

Kicking it off!

M24, 125lbs, 5'7"

PRs: 17:40 5K, 2:46 marathon

2019 Goals: NYC Half, Boston, NYCM, sub 2:40

=== 2/18/19 - 2/24/19: 105 miles ===

> Mon

#1 (7:00): 13.4 miles @7:54 w/ 6 strides

#2 (13:50): 5 miles @8:02

> Tue

#1 (6:10): 12.45 miles @7:29 w/ 4 strides

#2 (11:10): 5 miles @7:50

> Wed

#1 (6:10): 12.3 miles@6:55, 2x20min, 5min jog rec

6:07, 6:05 avg

#2 (11:00): 5 miles @7:52

> Thu

#1 (6:10): 11.6 miles @7:52

#2 (11:00): 5.5 miles @7:53

> Fri

#1 (6:30): 10.4 miles @7:51 w/ 4 strides

#2 (12:00): 3.1 miles @7:31 w/ 4x1min surges

> Sat

#1 (7:00): 10.1 miles, NYRR Al Gordon 4M Race

22:52, 28s PR

#2 (11:00): 3.5 miles @8:23

> Sun

#1 (7:20): 7.5 miles @8:00

> Race Report: NYRR Al Gordon 4M

PR of 22:52 (5:43/mi) and 3rd place AG. This is a 28s improvement over my now old PR 3 weeks ago (23:20)! Combined with racing with a cold and off of pretty big volume (83 miles in the 5 days leading up), very happy with the effort and results!

Mile 1: 5:53

Big climb in the second half of the first mile, but still feel like I could have gone faster. Started in the back of the first corral thinking it would be more motivating to pass a few at the start, but it was a bit congested and had to spend extra effort/time going around traffic.

Mile 2: 5:41

Felt OK off the climb so just tried to focus on keeping the effort going, pretty uneventful mile.

Mile 3: 5:34

This mile kicked off with a drop and I may have hammered down too fast here to follow a small group of 2, my legs definitely need practice going fast downhill. At the bottom, started to feel tight in the lower legs.

Mile 4: 5:44

Mild incline in the last mile and into the finish, just kept focusing and ran it in! Legs were a bit more stiff than I would have liked, I was hoping to finish much stronger but a happy finish overall!

Not sure if maybe my racing HR has just dropped or my legs aren’t caught up to my increased aerobic strength from the high mileage, but I averaged out at 170BPM, whereas my marathon HR is 160BPM, and last year my 7M race was ~173BPM and my 5K was ~180BPM. Could have also been the cold too though. Although I feel like I align with the data in that my legs were the limiting factor, not my cardio system.

> Notes

Picked up a minor cold this week, but never really turned serious. Mild congestion/runny nose/sore throat but nothing unbearable. Kept most of the days as easy volume, touching on strides as much as possible.

Wednesday’s 2x20min was one of those bad workout days. Was aiming to hit between 5:50-6:00, but the legs just never really felt like they engaged. The whole time my form just felt sloppy, clunky, and inefficient. Still pushed through with the workout and figured I could call it mental training.

Luckily the week ended on a high note with a race that I was happy with! Itching to improve even more now, but have to remind myself to stay patient and stay healthy -- decided to have no long run this week. Feeling nice and fresh after Sunday’s easy 60min so I’m glad I made that call.

Signed up for a 5K next Sunday but I’m still unsure if I’ll race. Part of me definitely wants to go and try to crush my 5K PR, but the course looks pretty hilly and I would likely end up skipping a solid weekend long run again, so I’ll have to think about it.

Running weekly mileage: 60, 100, 111, 100, 50 (3 days off), 104, 106, 75 (2 days off), 72 (3 days off), 120, 104, 105

Happy Sunday!

Male, 41, 5’11”, 170 lbs.

PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)

Goal Race: Philly Love Run (3/31/19)

Goal Time: 1:15:16 or faster

Next Race: 5k on 3/16/19

“Find something out of your reach and go for it.”

-Larry Friedman

M - 6 miles (8:09)

T - 6 miles. Aborted workout. Had scheduled 4 x .5 mile with 5:00 recovery jogs - first one at G10KP, last three at GMILEP. First two reps were perfect: 2:46, 2:27. My right hamstring started to seize/cramp about 300m into the third rep, so I shut it down and jogged very slowly home.

W - Rest

Th - Rest

F - Rest/Massage

Sa - 6 miles (7:59)

Su - 4 miles (8:21) / Possible 4 miles later

Weekly Total: 22 to 26 miles

Year to Date: 413 miles

After tweaking my hamstring while attempting some really fast running on Tuesday, I played it safe and rested until I could get in to see my massage therapist to treat it. Glad I gave myself the down time.

It felt a bit odd to run again for the first couple miles on Saturday after the layoff, but then things seemed to pick up right where I left off. This morning’s run did not feel as smoothly, so I might try a short double later to continue promoting blood flow. Hoping for smoother sailing between now and race day. I won’t be attempting any running near mile race pace again anytime soon, especially on 25 degree days.

Hope everyone else had a great week.

Early 30s guy

Slo 5k training

5:03/18:17/1:24/2:57 in the last 12 months

"Run through a m****r f****r's face" -Marshawn Lynch

M - 7mi easy

T - 5x1mi with mostly jogging but a little walking 2:30 recoveries (5:54, 5:51, 5:52, 5:52, 5:51). 9 total.

W - 4.5mi easy.

T - 4km of alternating 400s, targets were 92-93s, then 82s, repeat. Averaged 93.3s and 81s. 9 total.

F - 5 easy

S - Stepping stones, targeting 4x(7:10,6:40,6:10)/mi. Averaged 7:06, 6:40.5, 6:07. 6:38 pace overall for 12 miles.

S - strongly considering my first rest day in 3 weeks. Feel like it's time. Possibly ending my longest consecutive running streak ever? Used to take a weekly off day without fail. Maybe a walk or a spin this evening to get some blood flowing.

46.5mi total

Goal race: Grandma's Marathon

Marathon PR: 2:28:37

Next race: AJ's Redneck Run Part Deux (10k on March 2)

S - 12.6 easy to moderate

M - AM 4 easy; PM 8.4 + 8x200m levee sprints

T - 12

W - 12 + Workout 1

Th - 12

F - 12

S - AM 13 + Workout 2; PM 6 easy

Total: 92 miles

Workout 1: Scheduled a 4-mile tempo. Stopped at 3 in 17:15 (5:29, 5:35, 6:11) and added 6 x 35s fast. It was a blustery morning and I've come to terms with the fact I suck at running in the wind. I didn't feel great warming up and had low expectations. 5:30s was slower than desired for the first 2, but acceptable, and I had a favorable side wind. Turning into the wind after 2 was terrible and I couldn't maintain tempo effort.

Workout 2: 5 x 1000m + 4 x 400m (400m jog rests for 2:15-2:30 rests; ~3:30 jog between 1000s and 400s)

3:05, 3:08, 3:03, 3:04, 3:06

68.2, 67.9, 67.6, 67.0

76F + 71F, which is just stupid for February, but I'll take it over 20F and snow. 15 mph winds on top of it, so I'm pretty happy with how this one shook out.

Male, 34, 5’10” 160 lbs

PRs: 16:03 (2011) 2:56:47 (2016)

Recent: 17:32 (2019) 1:25:28 (2019)

Next Goal: 1500m race on June 15

Week 2

M: 45 minutes easy

T: 60 minutes easy + 8 x flying 30s

W: 80 minutes easy

R: 70 minutes easy

F: 50 minutes easy + 10 x flying 30s

Sa: 25 minutes easy

Su: Run/Walk half marathon with wife in 3:16:xx

Nice to be back training with my two running buddies in the early morning. I felt great all week. This morning’s half was not part of my training plan though. I had to run with it with my wife and I knew beforehand it would be one of those muscle crushing soul destroying efforts! I am very sore partly because of the time on my feet and partly because I had to change my natural gait. But sometimes you have to suck it up, stop being selfish, and make others happy. It amazes me how many people jump into a half or full without the requisite training. We walked almost half of it and so did like 50% of the field I’d say. Talking about the Princess Half Marathon at Disney World.

Leaderboard

Bird502 92.88% (HM...1:03:41)

Coyote Montane 92.56% (8K...28:10)

statfanatic 91.64% (1 mi...4:03)

Smoove 91.01% (HM...1:11:04)

Bdubs 86.93% (5K...15:26)

krishna 85.27% (3K...8:38)

outsiderunner 85.18% (5K...17:19)

th3bt 84.62% (10K...34:21)

Jewbacca 84.2% (HM...1:10:19)

slow-twitch 83.64% (HM...1:11:36)

Andy Dufresne 83.56% (HM..1:10:54)

th3bt 83.4% (10K...35:23)

darkwave 82.4% (Marathon...2:57:42)

Allen 82.39% (5K...19:13)

pewow 82.14% (1 mi...4:31)

Runn3grl123 81.12% (Marathon...2:46:56)

HHH 80.7% (5K track...15:49)

Bruin1996 80.32% (Marathon...2:42:22)

team1 80.09% (Marathon...2:40:11)

Sub 6:00 79.4% (10 miles...55:31)

Stone Cutter 79.12% (5K...17:11)

runrincerepeat 78.88% (5K...16:44)

angryjohnny 78.84% (HM...1:15:17)

Still Improving 78.75% (Marathon...2:57:06)

hantph96 78.56% (5K...16:33)

DietBacon 77.85%(10K...34:19)

LancRunner 76.98% (5K...17:14)

RunnerSam 76.16% (5K...16:56)

Coach Jeff 76.03% (5K...19:24)

Tall dark roast 75.84% (5K...17:19)

Jeremy 75.65% (5K...17:15)

Jot quill 73.91% (4 miles...22:52)

Working Harder 73.87% (HM..1:21:50)

Gordon Tremeshko 73.82% (1 mile...5:03)

James Corden 71.53% (5K...18:09)

Cocoon 70.65% (10K...39:14)

Runningforfun 68.93% (HM...1:25:57)

RunGuy Midwest 68.62 %(Marathon...2:59:10)

KidB 68.38% (HM...1:25:23)

SOBO 67.1% (10K...39:49)

PutoMiudo 67.02% (10K...39:52)

JamesTheAmateur 61.62% (1500m...5:34)

*If you want to be included on this list, submit your age and best performance at any distance within the last year. If your performance has expired or has been recorded here inaccurately, please let me know and it will be modified.

Goal Race: Bayshore Marathon

Next Race: Atlanta Half Marathon

Monday: 16

Tuesday: 20

Wed: 14

Thur: 7

Fri: 3 up, 10 mile tempo @ 5:40 avg

Sat: 4

Sun: 13

Total: 90

M: off,

T: 10, treadmill

W: 30min Nordic skiing

Th: 10, with a friend so a bit faster than I'd normally go

F: 6, low teens so I skipped strides

S: 10, 4 up, 1 mi road race in 4:59, 5 down

S: 14, got after it a bit. First 10 progressive working down from high 6s to 5:50ish. Pretty slushy and gross. Once the two guys I was with started throwing down 5:40s I dropped and ran easy the rest of the way. Mostly because I was tired but also because running that pace on the slush/ice each footstep came with a little prayer.

Race Report: out and back course. Low 30s, tail wind the first half then back into the wind. Footing surprisingly alright.

Game plan was to make it halfway with the leaders then see what happened. Came through the turnaround in 2:19, 4th place and maybe 3 sec off 1st and a second back of 2-3. Really let them gap me off the turnaround and just did enough to hold 4th place (a painfully slow 2:40). Probably my slowest mile since freshman year of highschool.

8 weeks or so to go until my spring goal races so time to get in shape.

Hey everybody!

M, 5'8, 130s

Antique PRs: 16:30s/34:20s/2:44

Current goals: Have fun, get healthy, get fit, get back into racing

Good news, bad news, good news...

Good news: my hip has progressed from where it was last week. No longer experiencing significant discomfort with ordinary everyday activity, not hobbling just getting around the house. So, that's a good thing.

Bad news: my hip is still a no-go for running or even jogging. Essentially, anything involving impact. And to be honest, not really any notable signs of progress in that regard. So, my sense is that this may be a little more of a long-term thing than I was hoping, and maybe a tear-it-out-down-to-the-studs kind of job. That's kind of frustrating, because I was feeling pretty positive about my training and looking forward to some races coming up.

Good news: I have found some strength-and-mobility exercises that I can do without provoking the bad kind of pain. And in fact, they seem to produce a pretty immediate positive response from the hip. So, that's a good thing. And I feel like I am doing a decent job of staying positive mentally, so that's good, too.

The plan going forward...

1) Get to work on basic strength-and-mobility. Tighten some screws, oil some hinges. Try to put in a good session every other day, plus a little bit here and there, without overdoing it.

2) Get out and walk, something like an hour a day, about the same amount of time that I would put in on an ordinary run. The hip seems to like walking.

3) Get in the pool a couple of times a week. Try not to drown.

4) Get back to running healthy. I don't have a timetable, it's just going to take however long it takes. But that's the goal at this point.

5) Progress very gradually from there, and hopefully come back stronger.

(And yes, I will try to see a doctor and PT as well.)

Have a great week - sounds like people have been doing good things out there!

Hey guys...and gal...

Conrats to JQ and darkwave on their fine race performances. Great work!

Me: male, 50, 5'6", 125

goal: to crush Boston

A roll back week for me volume-wise...a big week coming next week.

M: 8.25 at 7:27 overall

T: 13.68 at 6:31 overall...4 x 2 mile workout...5:53.6, 5:45.8, 5:44.6, 5:43.3..target was 5:47-5:53...felt great

W: 11.25 at 7:26 overall...in freezing rain...nasty, sloppy conditions

T: 12.25 at 7:28 overall..some snow and ice still around

F: scheduled day off

Sat.: 11.49 miles total...2.26 at 7:48 overall warm-up...5k race in 17:19 (PR)...6.13 at 7:18 overall for the cool-down

Sun.: 11.13 at 7:27 overall

68 miles

Probably my peak week coming up this week. Looking forward to it, though the weather looks cold, with some big winds coming in tomorrow.

Happy running, everyboody!

Male, 38, 5’9”, 143 lbs.

PRs: 15:37 (2016), 68:55(2016), 2:21:51 (2015)

Goal Race: London Marathon (28th April)

Goal Time: Sub 2:20

M Easy 105 mins (7:41mm), Recovery 30 mins (8:35mm)

T Easy 90 mins (7:41mm)

W 100 mins including 4X15mins (3:00) (6:12mm), Recovery 30 mins (8:15mm)

T Easy 90 mins (7:39mm), Recovery 30 mins (8:19mm)

F Easy 100mins (7:33mm), Recovery 30 mins inc. 6X20s strides (8:06mm)

S 155 mins including Progressive 22 (6:31mm)

S Easy 100 mins (7:41mm)

Total 120 miles (7:20mm)

Aerobic efficiency 1021 beats per mile

Weight 143.63lbs Vs 144.63 lbs last week

Body Fat 11.66% ( 16.74lbs) Vs 12.3% (17.8lbs)

Lean Body Mass 83.89% (120.49lbs) Vs 83.31% (120.49lbs)

Water 62.93% (90.39lbs) Vs 62.03% (89.71lbs)

Fitness - 73.8 Vs 68.9

Fatigue - 96.1 Vs 86.4

Form - -25.8(Optimal) Vs -7(Neutral)

In 63 days this little chapter will have concluded. 63 days! Crumbs! 63 DAYS. Nine weeks sounds loads but 63 days sounds like nothing! Will I do it, wont I? Do I have enough time? Do I have too much? Life would be so simple if we could just rock up on the start line and know we were in the shape of our lives on that one day. It's never so simple. Not only is the marathon itself a curious beast but judging the build up and taper is enough to give anyone a headache.

I have tried to embrace my 'inner-Kipchoge' this week and trust the process. Kipchoge didn't wake up one morning as the Greatest distance runner of all time. He worked for it. Every day. If he had 63 days to his race, he wouldn't be panicking. Kipchoge believed in the process. He believed that it was the daily practice of repeating the monotonous things time after time that would get him there. Yes, he has an inner belief in himself. I do too. I am sure however that he has moments of doubt. Moments where he thinks he's bitten off more than he can chew. Whilst I am no Kipchoge and never will be, we can all learn from the greats. Everyone has set backs along the way, there are bumps in the road and no one thing will make any slightest difference to the outcome. Over time, consistency and progress will conquer all. I need to believe that no one session will make this campaign. I remember back to London 2015 and I struggled to hit just about every single session the way I wanted, but I still managed to get a PB.

The two key sessions this week were 4X15 mins and my long run consisting of two laps of my 11 mile Lydiard loop. The 15 minute efforts went well averaging 5:36.5 per mile feeling not too uncomfortable. A useful reminder to keep the glycogen stores topped up the day before a session as I accomplished this session well compared to last week's effort where 5:43 pace felt almost impossible! The long run was done at an easy/moderate pace progressing to moderate/easy tempo for the last few miles. Putting in a strong aerobic effort. It felt really good to be running strongly on the bumps of south Leeds. I then spent the afternoon watching the enthralling National XC Championships at Harewood House and Leeds City's Men and Women winning on home turf! I was a little gutted not to be running but I would also have hated to have missed watching it! My voice is a little hoarse today after shouting on my team mates and many running friends from around the country.

Weight has dropped by exactly one pound which I think is healthy weight loss. Extrapolating to the marathon I could get down to something around 135lbs which would hopefully be around 8% body fat. This would also represent my ideal racing weight.

It was pleasing to build the mileage to the sort of level that I want to maintain for much of this build up feeling strong. I am ensuring I am keeping the easy days very easy to give myself the best chance of hitting my planned sessions. I have linked a graph to my body composition metrics here or you can click on the tab at the top of the blog.

Training stress balance is now in a perfect place to continue to get fitter judging by the elevate app and whilst aerobic efficiency didn't improve versus last week, I suspect there will be a few breakthroughs over the next three-four weeks.

Masters runner

Indoor & short(ish) roads

This past week:

- 82.9 miles, 10 HR, 25 minutes, 2933 feet ascent

- 7 days running, including 3 doubles (10 total runs)

- longest run 1:20:13 (12.3 miles)

- 3 faster sessions:

1) 16 x 400 with 30 seconds rest (78-80 per rep)

2) 6 x 800 (first 3 with 60 seconds rest, 5 minutes easy, last three with 2 minutes rest) 2:46, 2:40, 2:23, 2:35, 2:32, 2:43) +

4 x 200 @ 34, 33, 33, 32 with 200 m jog rest

3) 20 minute tempo (5600m, or 5:40 pace) + 8 x 100m strides before & after tempo

Nothing amazing to report - I enjoyed the short rest 400's, but struggled winding it up with a faster 800 a couple days later. I ended the week with the outdoor track tempo, which is as much a mental grind, as anything. I was hoping 85's per 400 would feel easier, but need to keep plugging away and staying healthy. My left calf seems to be making slow and steady progress in a positive direction...

2019 volume:

week 1- 80.3

week 2- 31.5

week 3 -37

week 4- 80.7

week 5- 83.5

week 6 - 85

week 7 - 80.7

week 8 - 82.9

Bruin 1996 - The Boston jackets make zero impact on my motivation to train for a marathon. None at all!

Have a great week of training & racing. I'm heading to masters nats this weekend in NC

M34, 5’10”, low 160s

Upcoming:

RnR DC Half (3/9) - Targeting 1:13

4 miler (3/16) - Maybe

5k (4/5) - Just try to get under 16

Cherry Blossom (4/7) - Marathon pace

Boston (4/15) - ???

Goals: Stay healthy, have fun, run fast

Mo: Track 4/3/2/1 @ ~5:30/1600m, 18 total*

Tu: AM - 8 @ 7:56; PM - Treadmill 5 @ 7:00

We: 10 @ 7:43 (snow)

Th: AM - 12 @ 7:09 (slushy); PM - 5 easy

Fr: 8 @ 7:21

Sa: 20 @ ~6:10**

Su: 11 jog

Total: 97 miles

*Cruise intervals: 6400m (22:01), 4800m (16:34), 3200m (11:00), 1600m (5:23). Rest jogs as 4’ (800m), 3’ (600m), 2’ (400m). Track was pretty flooded, which caused my insoles to shift and bunch up, and the wet upper rubbed my right ankle badly. Decent temps (~45F), but windy (15-20 mph) the second half of the workout. This was very hard.

**6:24/~5:56 for the first/last 10. Watch froze at 18.56 (1:54:41) and I assumed 6:00 pace for the remainder. About 40F and not too windy (6 mph), with some light rain. Low motivation at the start, but turned out all right. Nothing heroic.

——————————————

Got the road closure flyer for RnR DC. 13 days away.

Next week, hard Tuesday and Friday, then a few days in New Orleans. Hoping to get to the track on Tuesday for mile repeats or maybe a long tempo at GHMP. Friday might be a pretty big workout since it’ll be followed by 3 days of only light running.

41 M, 5'10 145ish

Goal: Improve aerobic base following my interpretation of Hadd Phase 1.

Next Races: Revel Las Vegas Mt Charleston - April 27; Deadwood-Mickelson Half Marathon - June 2

I was feeling pretty sore all week so I eliminated the Sub LTHR runs and did the easy runs well below the range that Hadd recommends with the exception of the Long Run.

Estimated MaxHR (could be wrong and will retest soon) - 196 bpm

Monday - 90 min @ 7:58 (141 bpm)

Tuesday - 45 min @ 8:37 (125 bpm)

Wed - 71 min @ 8:56 (123 bpm)

Thurs - 80 min @ 7:41 (137 bpm)

Fri - 75 min @ 7:45 (138 bpm)

Sat - 150 min @ 7:28 (149 bpm)

Sun - 90 min @ 8:44 (122 bpm)

Long Run Notes - HR was surprisingly steady until a slow drift up at about 1:50 and another around 2:15. This matched how I felt pretty spot on. I started to feel some fatigue (nothing that I couldn't power through obviously) that increased with the HR. I don't know if this was because I found the weak point in my current aerobic condition or glycogen depletion due to time on my feet. Either way, I felt it was beneficial to continue running steady through that. Well below LT anyway. This was the 3rd straight week with the long run at 150 minutes and just over 20 miles each time.

Total Miles - 75.0

For this upcoming week I think I'll reintroduce the Sub LTHR runs but keep the easy runs well below the 70 - 75% MaxHR zone.

M/26/5'11"/180 lbs

PRs: 2:11 (2016) 4:57 (2017) 18:09 (2018)

Goal: 4:45 mile in May 2019

M: 9.7 easy

T: 9.2 easy w/8 strides

W: 9.1 total w/5x(~200, ~200, ~380) on the road w/equal jog rest

T: Rest

F: 9.7 easy w/4 strides

S: 9.2 total w/2x800, 2x600, 2x400, 2x200 equal jog rest. Reps in 2:31 2:31 / 1:52 1:52 / 71 68 / 32 30

S: 14.0 easy

Total: 60.9

Better mental week for me. Decided to slow down my paces so I could actually finish the workouts. 5:00 pace now feels comfortable and I was negative splitting all of the reps on Saturday. Fastest 400 I've run in 9 months and fastest 200 I've run in over a year.

40 year old, Male, 5ft 7in, 170 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 local half in March 2019.

c) Run a NYC Qualifier (1:24:xx) at the local half in October 2019.

Monday: 8.3 @ 8:45

Tuesday: 8 @ 8:20

Wednesday: 16 @ 7:14 - Failed workout

Thursday: 6 @ 7:54 (on the treadmill)

Friday: 8 @ 8:30 with 8 x 8 secs uphill sprints

Saturday: 8 @ 8:04

Sunday: 23 miles @ 7:20 - Moderate effort

Weekly mileage: 77.4 miles

Wednesday's Workout:

- Goal was to run 10 x 6mins at 6:35 - 6:40 (which is around my HM effort) with 3 mins recovery at 8 min pace.

- Decided to get this done on an out-and-back course that I use for most of my runs. Didn't take into account that the wind picks up on my return leg after lunch :(.

- Was feeling great for the first 5 reps, then turned around and worked really hard to hold on for reps 6 & 7.

- Decided that it was enough for the day and jogged back home.

Sunday's long run:

- Goal was to do an honest effort 20 miler with 1.5 w/u and 1.5 c/d. Didn't look at the watch much during the workout - covered by long sleeve shirt.

- Really happy with the effort as I landed at right between 7:15 and 7:20 pace for the 20 miles with the last mile at 7:05 as I wanted to get it done.

- No breaks, no gels, just a 500 ml bottle of Accelerade drink.

Female, 44, 5'4", 108

PRs 5:25/18:51/38:56/1:03:55/1:24:22/2:57:42

Current goal - getting back in shape after break.

Goal races: Shamrock Half, Cherry Blossom 10 Miler, Broad Street 10 Miler, Garry Bjorklund Half - still looking for some good fast 5Ks once I get in shape.

Goal times: 18:30 for 5K, 1:02 for 10, 1:23 for half

My week: 44 miles, 2:40 minutes of pool-running, and 2000 yards of swimming:

M: Yoga and 85 minutes pool-running

T: 12 miles, including 7x800 (400m jog between) in 3:09, 3:03, 3:02, 3:01, 3:00, 2:54, 2:55. Also leg strengthwork and 1000 yards recovery swimming.

W: 6 miles very easy (9:36) ending just as the snow started to stick. DIY yoga at home

Th: light upper body weights/core and 75 minutes pool-running.

F: 4 miles very easy (9:27) and DIY yoga

Sa: 3 mile warm-up, 8K race in 31:27, 3 mile cooldown. later 1000 yards recovery swimming

Su: 10 easy (8:32), drills+strides, yoga.

As noted, I was hoping to run faster on Saturday than I did - the 8K was certainly a fast course, and I felt good going into it. With a day's reflection, I'm thinking that the weather (41 degrees, moderate rain) probably did slow me down some, though of course it's impossible to know how much. Oh well, on to the next one.

The Stone Cutter wrote:

T - 6 miles. Aborted workout. Had scheduled 4 x .5 mile with 5:00 recovery jogs - first one at G10KP, last three at GMILEP. First two reps were perfect: 2:46, 2:27. My right hamstring started to seize/cramp about 300m into the third rep, so I shut it down and jogged very slowly home.

3x 800 at mile pace with 5 and 7 minutes stationary / very slow jog rest is still the hardest workout I've ever run. Adding another, albeit slower, rep to that and cutting the recovery down as well makes it seem nearly impossible to me.

Hope the hamstring heals up quickly for you.

statfanatic wrote:

The Stone Cutter wrote:

T - 6 miles. Aborted workout. Had scheduled 4 x .5 mile with 5:00 recovery jogs - first one at G10KP, last three at GMILEP. First two reps were perfect: 2:46, 2:27. My right hamstring started to seize/cramp about 300m into the third rep, so I shut it down and jogged very slowly home.

3x 800 at mile pace with 5 and 7 minutes stationary / very slow jog rest is still the hardest workout I've ever run. Adding another, albeit slower, rep to that and cutting the recovery down as well makes it seem nearly impossible to me.

Hope the hamstring heals up quickly for you.

Thanks, stat. I knew going in it was an aggressive workout and was giving myself the option of cutting it short depending on how well I felt after finishing rep number three. I was really hoping to replicate that mile race pace feeling in case I wanted to jump in a mile next week (and also make 5k race pace feel more manageable in several weeks).

I thought I might struggle aerobically, which I surprisingly didn’t (at least, not to the extent I was expecting). I think I had a good shot at actually completing the workout if the hamstring didn’t seize. But alas, 20/20 hindsight.

The lesson I did learn is that I am 41, not 14. And that mile race pace deserves more respect from these older, tighter muscles, no matter how strong my aerobic fitness is.

I think the hamstring will be fine with a few more days of easy running. And my ego needed some dose of humble pie after last week’s great 4 x 1 mile session.

Every misstep is an opportunity to learn. I appreciate your constructive criticism, and I will be the first to acknowledge your expertise versus mine at those pace %s.