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

jewbacca - Nice job on that 10k!

Bruin - Smart to dial it back an not risk a sidelining hamstring injury. You live to race another day.

slo - Weak sessions happen, that's still a solid week.

TDR - Good bit of time out on your feet. Not sure how I would be able to handle 1500 or mile but it might be intresting to try. The shortest I hav raced at this point is 5k.

Stone - Good bit of mileage while taking it easy. Hope the hamstring recovers quickly.

RGM - Nice week. Those mile intervals on Monday look tough. I'm only good for 1k at that effort.

HHH - Hope the legs bounce back soon. I meant to comment on your XC Nationals post last week. Wow! That's a ton of participants. Looked like a stampede. Good luck to those that get corralled in a spot where they don't belong.

Sub 6:00 - Nice week with... hurdles? Good luck with your upcoming HM.

JQ - Congrats on the 5k PR on a tough course.

coccoon - Good job on Saturday's long run.

OR - Dang! 95 miles! It does not seem that long ago when 70mi seemed to be your limit.

darkwave - Still a good week including the day off. I don't have your exact problem, but can totally identify with GI problems. I wish I had same diet tolerance that I had in my youth.

LancRunner - I did not have an opportunity to jump into the easy run discussion from last week, but learning to slow down my easy runs slower than what I would normally run them has allowed me to keep the mileage up and then recover just enough for the next workout. Previously I would end up reducing the distance of my easy runs to help make it to the next workout. These days I might do a recovery run at 140 BPM or less (MHR 192). This is below HR zone 2 for me. And nice looking week with that '10k PR'.

GFMAH - Your hip injury sound different from what I had. Mine was in the front of the hip. Good to hear that things seem to be progressing for you. Other things that I do include standing knee hugs and tin soldiers. Not sure if those are good for you or will irritate things further, but they may be worth a try.

“I know I’m going to get got, but I’m going to get mine more than I get got” -Marshawn Lynch

M - 6 easy

T - 3x(1600m-1:45recover-300m-4:00recover) 5:30-0:57, 5:24-0:55, 5:23-0:54. 8.4mi total. Really happy with this one. A bit of an eye opener to be honest.

W - 5 easy

T - AM - 2mi easy looking for clear enough footing for a workout that included the phrase "all out". Unsuccessful. Should have known better than to hope for that from the road clearing crews the day after some snow when it was still only 10°F outside. They probably saved me from myself.

Lunch - time and sun came through for better conditions. "Portuguese Shift" 2 mi around hmp straight into 1 mile hard: 6:15,6:15,5:24. 7mi PM total

F - Off, woke up feeling fine, heavy by mid morning, leaving work early due to a total crash by mid afternoon, asleep by 3:15. I almost made it a whole month without catching something from GTJr.'s daycare. I feel bad about being annoyed by all the extra fussing I was getting from the kid while getting ready for daycare Thursday morning.

S - Off, better but not yet good.

S - 1600-1200-800-400 with equal recovery time: 5:24, 3:59, 2:47, 72. Definitely lacked some oomf from earlier in the week but good considering how I felt 48 hours ago. 7 total.

Week summary: mileage deficient, workouts proficient.

Due to some family life events that will soon make my training time and energy impossible to control or predict for at least a month, plans have changed again. The March benchmark race is now the 'goal race'. And the 'goal' May race is now a penciled in fun run. Optimistic about the progress I've made on the speed side and looking forward to seeing what I've got sooner rather than later even if I'm not ready for sub-17 yet. (Though I haven't quite ruled it out either. Plenty penciled in for the next ~10 days to inform that decision...)

Goal Race: Bayshore Marathon

Some great race results this week. Congrats to all. Hope everyone is surviving the last weeks of winter.

Monday: 13

Tuesday: 14

Wednesday: 11

Thursday: 14

Friday: 3 up, 9x1 mile with 1 min rests, 2 down (averaged 5:21 pace) the splits ranged anywhere from 5:19 to 5:24

Saturday: 16

Sunday: AM 5 PM 6

Total: 93

M/26/5'11"/180 lbs

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

Goal: 4:45 mile in May 2019

WEEK 11

M: 4.8 easy (treadmill)

T: 9.4 easy w/4 strides (treadmill)

W: 9.9 total w/4xHill A (210m, 30ft elevation), 3xHill B (470m, 170ft elevation), 6xHill A

T: 9.2 easy (treadmill)

F: 9.8 easy w/4 strides

S: 9.6 total w/2x400, 2x600, 2x800, 2x200 @12.0 mph equal jog rest (treadmill)

S: 17.0 total w/2x3mi @7:20-7:30/mi

Total: 69.7

Weird week, the roads are garbage here so I was forced to run on the treadmill a bunch. The hill workout on Wednesday was interesting; running up that big hill feels like a different sport from running and it's difficult to gauge effort. The Saturday treadmill workout was a weird one too, but luckily that felt pretty easy. The Sunday run is the farthest I've ever run too so that's cool.

M41, 5'10, (haven't weighed myself in months, maybe 145?)

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

Races: Revel Las Vegas Full on 4/27. Deadwood-Mickelson Trail Half Marathon 6/2.

Estimated MaxHR is 196.

Mon - Sub LTHR - 10 miles @ 6:56 (162 bpm)

Tues - 65 min @ 8:01 (130 bpm)

Wed - 60 min with 12 alactic sprints

Thurs -Sub LTHR - 10 miles @ 6:43 (163 bpm)

Fri - 65 min @ 8:17 (125 bpm)

Sat - 120 min @ 8:12 (127 bpm)

Sun - 60 min @ 8:08 (129 bpm)

Monday's Sub LTHR - Well that went terribly bad. Slowed from fairly steady high 6:30's to over 7:00 pace by mile 6. The entire 2nd half was over 7:00 pace. I just don't know what happened here...

Thursday's Sub LTHR - Started in low 6:30's finishing in high 6:40's.

Mileage Total: 65.6

Gordon Tremeshko wrote:

T - 3x(1600m-1:45recover-300m-4:00recover) 5:30-0:57, 5:24-0:55, 5:23-0:54. 8.4mi total. Really happy with this one. A bit of an eye opener to be honest.

T - “Portuguese Shift" 2 mi around hmp straight into 1 mile hard: 6:15,6:15,5:24. 7mi PM total

S - 1600-1200-800-400 with equal recovery time: 5:24, 3:59, 2:47, 72

Week summary: mileage deficient, workouts proficient.

As a coach, I’ll translate this for you.

Weekly summary: unplanned tapering which works out in your best interest, really impressive sub-17 sharpening workouts.

You’ll get yours good in a few weeks...

Masters runner

This past week:

- 70.1 miles, 9 HR, 11 minutes, 2438 feet ascent

- 7 days running, including 5 doubles (12+ total runs)

- longest run 1:03:07 (8 miles)

- 1 session: treadmill, 15+ min w/u, 1 mile of 30 sec fast, 30 sec easy, gradual progression, 3 x 1 mile with 3 minutes easy (6:15, 6:08, 5:40), c/d 10 min

Races -USATF Masters indoors (NC)

- 3k 9:41.47

- mile 4:55.77

- 4 x 800 (2:23 split)

Second meet of 2018/2019 indoor season - Happy with the result and perceived effort. The Friday 3k was fairly even 78-79 splits through 11+ laps, then picked for the win. Similar result for the Saturday mile. The race was conservative & tactical, but stayed in good position and sprinted late for a narrow win. Got some bonus laps as part of a cobbled together 4 x 800m non club team to finish the weekend racing. Great fun, as usual catching up with friends and watching lots of studly masters compete throughout the weekend. Huge respect for all.

Lots of warming up, cooling down & recovery jogging during the week. No issues with my legs...hopefully a couple solid weeks before worlds.

Some quick comments:

JB - Great, well-paced race.

JQ - You continue to impress. Congrats on the 5k PR.

Sub 6:00 - You have had an incredibly consistent, impressive cycle thus far. Good luck next weekend.

OR - Boom. More noise to come.

HHH - Sounds like a tough 10k. You’re definitely a fighter.

Everyone else, keep up the great work. We are getting another half a foot of snow as I type this. Can’t wait for winter to end.

Happy Monday morning coffee time, y’all!

Strong racing from jewbacca, jot quill, and Bruin. Inspirational stuff!

Male, 50 yo, 5’7”, 128 lbs

Goals: Executing a strong training plan

Upcoming Races: Boston 2019

Sunday: Week 7 Q1

32k steady, all under marathon HR

In the rain,

Varied terrain,

Not too much strain.

No pain,

Some gain?

Wednesday: Week 7 Q2

10k E + 1k M + 2 min jog + 1K T + 2 min jog + 1k I+ 2 min jog + 1k T + 2 min jog + 1k M + Cool down

With an “optional” workout on the sched feature a lot of MP, I instead invented this one in light of the upcoming race. I wanted to do some work faster than MP, but I didn’t want to trash the pistons. It was fine, and about all I had time for, given my work schedule that day

4 E days:

Total: 100 km

2Q Progress: Again, an uneventful week... until yesterday.

牛罵頭 Gomack HM Race Recap

tl;dr : 8th overall, 1st AG, PR: 1:32

This race was about two hours from Taipei, down in Taichung, so I went down the afternoon before and stayed overnight. The only thing not ideal about the race was the course profile, straight uphill for 5k and then rolling, and then down and then up. Everything else felt great. I felt great. The weather looked great for this time of year. The scheduled 2Q workout was 12 miles at MP so, yeah, I really set this up nice. I went in looking to run an honest effort at around goal marathon pace (which is PR HM pace for me... so a very honest effort!). I tried that pace last November on a flat HM course and I had a terrible day. I had no desire to compromise my Boston training by wrecking myself on these hills, but I felt no trepidation at all on the starting line.

The race itself was uneventful. I wore the HRM with HR off the watch face; no need to know midrace. I had pace and avg pace on the watch, but I only looked at the watch maybe 5 times during the whole race, a few times to see what pace I was at and a few times to see how far along I was on this sparsely marked course.

I started in about the 5th row (though I belong in the first row... yes, I belong there... need to keep reminding myself... yes, you have finished top 10 in most of your recent races... yes, you are one of the strongest runners here today...). So for the first 5k uphill I just stayed in tune with my body, definitely harder than marathon effort but I felt I “knew” where the line was. The 2Q training of hard work during long runs has totally rewired my “fear factor;” I was totally confident that I could work hard here, and then come back into a better place, and still finish strong. So I passed some folks and was passed by some folks on this segment of the race. After that, the plan was to keep it at around 4:15/km (GMP) depending on the course profile, though course was not conducive to even pacing. I was 13th at the turn. Passed 5 on the way in. I confess to not pushing as hard as I could have at 18-20km because I couldn’t remember how much of a climb I was going to have to make back up to the finish (No, not fear, just strategic racing :D ). Turned out to be not much at all, so I kind of regret that a tiny bit.

Mentally, I felt strong and in control the whole way. Never a single thought about “when is this going to be over.” In fact, near the end I kept thinking that if I had a few more kms, I could catch that guy about 500 meters ahead.

So, a PR on an interesting course. Would have been nice to go under 90 minutes, but I strongly feel like I could have done that on a flat course at a similar overall effort. It all adds up to a very positive day and very positive outlook for a good day 6 weeks from now. Enjoyed hanging out with the guys who finished just in front and in back of me after the race; always nice to make a few new friends.

The Stone Cutter wrote:

Gordon Tremeshko wrote:

T - 3x(1600m-1:45recover-300m-4:00recover) 5:30-0:57, 5:24-0:55, 5:23-0:54. 8.4mi total. Really happy with this one. A bit of an eye opener to be honest.

T - “Portuguese Shift" 2 mi around hmp straight into 1 mile hard: 6:15,6:15,5:24. 7mi PM total

S - 1600-1200-800-400 with equal recovery time: 5:24, 3:59, 2:47, 72

Week summary: mileage deficient, workouts proficient.

As a coach, I’ll translate this for you.

Weekly summary: unplanned tapering which works out in your best interest, really impressive sub-17 sharpening workouts.

You’ll get yours good in a few weeks...

Thanks for the typo catch. That 2:47 was supposed to say 2:37 today.

Also that last line sounds kinda ominous in a Good Fellas sort of way. (But thank you)

Heck of a race Coach Jeff!! Definitely seems as though your training is hitting the mark. That course profile looked brutal to start. Sounds like you stayed strong and felt pretty good the whole way. Can’t ask for much more than that!

Congrats on a solid PR!

Coach Jeff ROC wrote:

The only thing not ideal about the race was the course profile, straight uphill for 5k and then rolling, and then down and then up.

Not ideal for a fast time, but pretty darn good for Boston prep, I would think. Great race, Coach!

Nice run jewbacca! 30 year time warp and it would have been fun racing with you.

good effort Bruin! Cool that you got to run there.

Urban Diesel, congrats on your W in the 3! Hope to see you at WCs (I'm running Non-Stadia events). (Have had a heck of time with securing lodging! and had to restart on Friday because the place I'd reserved under booking.com cancelled my reservation because they said they didn't get my deposit). So now got a plan and a back up!

Did 67 miles for the week--it was fairly cold, but we did have a couple nice days. Got in a decent V02 level fartlek on cinder trails this Wednesday, reps of 2:00 to 3:40 and reps were in 5:40s and 5:50s over rolling terrain and some muddy/slushy footing. And did 4 mi tempo yesterday at 6:14 pace. All at 5500 ft, so should bode well for later (well, no doubt slow for most you guys but okay for age grading) this month with the upcoming races at sea level: 8K road, 8K XC, half marathon in successive weeks.

Very cold (2F) 15 miler today. Got through it.

going faster miles an hour wrote:

Coach Jeff ROC wrote:

The only thing not ideal about the race was the course profile, straight uphill for 5k and then rolling, and then down and then up.

Not ideal for a fast time, but pretty darn good for Boston prep, I would think. Great race, Coach!

I agree. Great race, CJ. Keep the ball rolling.

M, 31, 6'1", 160ish

Recent 5k - 17:49

Upcoming: half on 4/28, 5k on 5/27

Looks like lots of strong races and positive progress on injuries out there. Good stuff everybody, especially those still in the grip of winter.

Sun. 7 easy, half road/half grass

Mon. 9.1 easy, 20 minutes core/legs circuit

Tue. 6.1 on flat trail, paces from 6:45 to 9:00

Wed. a.m. 7.1 moderate hills+ p.m. 6.2 mild hills all off pavement

Th. 5.8 road easy, 25 minutes core/upper body circuit

F. 6 on rolling hills, paces 7:15-9:15

S. 6.2 road easy

Total 53.5 miles, 8 runs

Tried to keep it pretty easy and get off the road a bit. This week saw the return to action of my training partner after a two week rest and rehab stint (sore paws). She is a gin-u-wine West-by-gawd-Virginian coonhound that desires only to run. About twice a week we do very loose tempo-ish, fartlek kind of stuff where she gets to set the pace for a few stretches of .5 to 1.5 miles or maybe tear up some hills. It is fun and I am convinced it has some value to human training.

Next week's goal: strengthen tentative grasp on 50 mile weeks with easy miles and hills.

Nice racing JB & Coach Jeff

Goals: 5k in mid April, 8k in late April

Next Race: 10k in 2 weeks?

M: 20min stationary bike and strength (MB throws/ crawling, power snatch (2x3x75#), front squat (2x5x115#), pull ups (10/5/5), 1L DL (3x10), alt incline DB bench (2x5x35#), DB row (2x5x35#), multi lunge (2x8))

T: off, no reason except sick of winter

W: 8.5 w/ 3x2x800 (2:32/2:32, 2:32/2:33, 2:32/2:32) w/ 1min jog between double 8s, ~3:30 between sets. Felt in control and it was nice to have two guys to workout with.

Th: 9 w/ strength before (jumps, crawling, power clean & jerk (2x2x95#), lunge (2x5x80#), push press (2x5x75#), pull ups (8/8/7/7), 1L squat (3x10), rows (3x10), squat+rotational squat (3x10+5), core)

F: 10 w/ 4x5" hill accels, 4x10" hill sprints

S: off, busted up my toe pretty good on a piece of furniture Friday

S: yoga, 45min vinyassa & 30min yin. Toe is feeling better

Going to cross train today then try running again tomorrow. Should be fine.

Sounds like there are going to be lots of double 8s in my future.

Some awe inspiring weeks here this week. This is complete and udder motivation to hit the roads and put down some miles. This thread ceases to amaze sometimes.

JB - Damn solid 10k. 32:13. Must have been a really good quality group there because 32 low would win any race around my parts by a solid few minutes. It's not like you didn't have any miles in your legs this week prior to the race, so only really good things to come as you said.

Slo - Another nice week. I like the incorporation of hills, and your "weak" session still looked pretty good. Doubling on a Saturday with an afternoon workout, and then following that up on Sunday with a not easy long run, kudos to you. That's serious work.

TDR - Really nice week, and love the focus on a 1500. Us mid-30's guys still have some speed in the legs... I think it's still there... maybe....

Stone - 70 miles in singles with a rest day... man, serious. Glad to see the hammy is on the mend and you're putting in some work. Probably best to ease back into the really hard stuff, listen to the body.

RunGuy - Laughed at the "had to finish the week at a full mile". I'm like that as well, and this week, my Strava said 57.9... nearly killed me not to go out and run .1 just to get it to 58...

HHH - racing a 5k and a 10k back to back... good for you. Maybe in my younger years. I ran two 5ks in 3 days in November, second race nearly made my legs fall off.

Sub 6 - That 6X1600 was a heck of a workout.

JQ - Another 100+ week. Man, I remember when you were just like, F it, I'm going to the 100's to see what happens... and now, it's like it's old hat to you. That fitness will serve you well I'm sure. Constantly impressed by these mileage numbers, but those workouts are starting to look really solid too. So now you've got serious mileage, great workouts... here come the PRs.

Cocoon - I am always concerned about "prescribed" paces, and I think we went over this another time with OR too. I'm trying my best to not worry, put down the effort, and let the times fall where they may. But this is SO easier said than done. Really nice week for not feeling the strongest.

OR - Man, heck of a week, and that Sunday run looks really nice. A new mileage high, some great quality work (3x3mile looks awesome). Really awesome week. Was it hard not to sneak an extra 5 in to hit 100?

darkwave - GI symptoms and running, why does it seem that they tend to go together? Still an impressive week considering that and the travel. Hope things get better and you're back to 100% soon.

SI - Heck of a 10 miler after a rough start to the week with the calf. Sounds like you handled it well. I always have a mental problem cutting something short, but I think with some years has come some sensitivity to listen to the body and do as it says rather than pull a "Jens Voigt" and just say "SHUT UP LEGS". Pushing through fatigue is one thing, making a niggle a full blown injury is another.

GFMAH - Keep up the strengthening and get back out on the road.

old dog - Glad you're feeling better. The "Run/Live" balance is a hot topic of mine lately as well. 60 miles seems manageable and able to get work and kids/wife in there as well.

GT - That 3x1600 is a great workout. Sub-17 is around the bend. I had a workout with nearly identical numbers last fall, and it felt awesome. Much like you, I went in thinking "we'll see" about the paces, and walked away more confident than ever in my fitness. Don't feel bad about feeling annoyed with the fussing. Sick kids are impossible. My wife says i'm almost as impossible (if not moreso) when I'm sick. Almost not a day goes by without me wanting to call one of the kids by a name not appropriate for this thread. Glad you're feeling better and still got some great workouts in.

Puddles - Nice weird week.

BHV - Nice mileage. Wouldn't worry about the Monday workout, we have off days. We're allowed. This week begins anew.

Urban Diesel - Congrats on the win and some really awesome performances.

Coach Jeff - I said it already, but congrats on the awesome half. Glad you're feeling it and the work you've been putting in and really starting to show. I won't harp, but stop starting 5 rows back!

Guy Broman - I love the return to action of your partner. I'm sure there is some benefit to the runs with her. Sounds exactly like you think... random fartleks. That's an injection of speed and quality on those days. And you don't have to think about it, which makes it even better.

Have a great Monday everyone!

JB - Nice week and a really solid race. I raced the winner several times in college but I'm not sure I was ever within 2 minutes of him.

Slo - Nice quality week. Nothing crazy but a lot of solid aerobic work that will serve you well.

TDR - Nice week, plenty of time to work on that speed before June 15.

HHH - Solid week of work, I think you're in a good spot to chase those summer goals.

Sub 6:00 - Solid week of work there. Those mile repeats are very nice.

JQ - Congrats on the PR

GT - Solid work, if you can keep the quality up I think you'll be okay even with a hectic schedule

Puddles - Nice 9x1 workout.

Coach Jeff - Nice HM and congrats on the AG win!

Pewow - Solid 800s workout and a good week overall up until the unfortunate furniture incident Saturday.

LancRunner wrote:

Puddles - Nice weird week.

Lost my place, that comment for Puddles was meant for James Corden.

Puddles - Nice week with really good mileage. 9x1mile... impressive workout!