Road Racing and Traininf Thread Week Ending 3-10-19

36 dude 6ft 163ish pounds

Goal - BAA 5k PR

Next up - 15k this Saturday

Local Half 3-30

Feel like a runner again so coming out of the bunker for a look see.

Sun - 4/3 race recovery double

Mon - 4/3 recovery double

Tues - 9 including 5x1000 CVish 75s rest 3:31-:32-:31-:32-:30 4min Jog 4x200 75s rest 35-35-35-35

Wed - 4.5/4.5 recovery double

Thur - 5 E

Friday - 8 including 75s on 60s off x 10 on road. Avg 5:16 for ons. 5:54 pace for whole workout portion 3.85 miles

Sat - 5 light progression 8:15 to 6:22

50 miles today w a little biking and 2 heavy lifting sessions.

Mileage since the break (literally)

6-12-20-32-36-39-16(wierd hip/piriformis problem)-42-50

Legs starting to rebound very well after workouts is a sign they are starting to come around. My overall aerobic ability is good w a lot of XT during the break. 16-20 hours a week at times.

Hope everyone is having great training. Will be fun to see some of y’all in Boston in a few weeks.

RRR

M24, 125lbs, 5'7"

PRs: 17:33 5K, 2:46:57 marathon

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

=== 3/4/19 - 3/10/19: 116 miles ===

> Mon - 20.3 miles

#1 (6:10): 13.3 miles @7:54

#2 (11:40): 7 miles @8:04 w/ 4 strides

> Tue - 18.75 miles

#1 (6:20): 13.25 miles @6:49, 4x2miles, 3min jog recovery

11:49 avg

11:54, 11:42, 11:50, 11:50

Dealing with icy patches.

#2 (11:20): 5.5 miles @8:13

> Wed - 17.55 miles

#1 (6:00): 12.55 miles @7:45

#2 (11:30): 5 miles @8:13

> Thu - 17.1 miles

#1 (6:10): 12.1 miles @7:38, 5x500m hills + 4x40s, 90s jog recovery

hills (5% grade) pace: 5:58, 5:55, 5:50, 5:45, 5:39

40s pace: 5:06, 4:56, 4:54, 4:46

#2 (11:30): 5 miles @8:12

> Fri - 15.35 miles

#1 (6:20): 10.35 miles @7:51 w/ 4 strides

#2 (12:20): 5 miles @8:13

> Sat

#1 (6:40): 20.1 miles @7:12, Long Progression

8:20->6:43, 6:29, 6:14, 6:24, 6:05, 5:48

Over 1,100ft of rolling hills

> Sun

#1 (8:40): 7 miles @8:17

> Notes

Overall a pretty solid week. Excited to still be healthy and hoping I can keep the ball rolling.

Tuesday’s workout was to see where I might be in terms of HM fitness so I would roughly peg myself somewhere in the hopefully 5:50-6:00 pace range.

Thursday’s workout was actually a lot of fun, it was my first actual hills workout since starting road running and I’m pretty hooked, definitely going to be trying to incorporate more structured hills in future workouts. That being said, since I haven’t done that kind of work before, full recovery was a much slower turnaround than usual! Mostly felt a little achy in places I hadn’t before.

Saturday was the most tired I’ve ever gone into a long run (probably due to Thursday’s workout more than anything), and I had it planned on 3+ loops around Central Park for some Boston hills simulation. Early on mentally I thought there was no way I was actually going to keep the progression going all the way to the end, but surprisingly once I started surging into the last 6 miles, my legs actually felt nicer than when I was going slower.

Time to taper down a bit and see if I can throw down at the NYC Half! Plan is to still double as normal (keep the same rhythm for the body), but cut down in distance for the runs.

Weekly mileage: 100, 111, 100, 50 (3 days off), 104, 106, 75 (2 days off), 72 (3 days off), 120, 104, 105, 108, 116

Hope everyone had a great week!

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 - 9.7 miles (8:48). 6 miles with Mrs. Stone around 9:30/mile. 3.7 miles solo around 7:40/mi.

T - 5.5 miles (7:14). Including aborted workout. 2 miles at GHMP (5:47/avg), 3:00 recovery jog. Shut it down at that point and jogged home. Attempted this at high sun in the afternoon with no energy and just didn’t have it. Felt completely run down.

W - Rest

Th - 10.5 miles (7:36). Easy progression 8:22–>6:41. Felt “grounded” and “reset” after Tuesday’s listless effort.

F - 7 miles (8:06). Paced Mrs. Stone for the first 5.5 miles. Including 2 mile time trial at her G5KP. Splits: 6:37/6:38. Her PR is 21:20 and her goal is to break 21:00.

Sa - 7 miles (7:27). Including 3k time trial at my G5KP. 3k in 10:02 (5:23/mi). Uneven pacing, but still a good effort and good practice to experience that kind of hurt ahead of next weekend’s race.

Su - 10-12 miles later this evening

Weekly Total: about 50 to 52 miles

Year to Date: 533 to 535 miles

Despite Tuesday’s lackluster effort, this was a good sharpening week overall. Giving myself the day off on Wednesday was huge, as it setup the rest of the week to get back on track.

One big midweek workout this coming week, and then next Saturday’s race. Looking forward to finally throwing my hat in the ring again.

Hope everyone else had a great week.

Goal marathon: Grandma's

Marathon PR: 2:28:39

Next race: Maybe a 5k in 2 weeks?

S - 12 recovery

M - AM 12; PM 6

T - AM 10 w/ 8 x 200m levee sprints; PM 8

W - 12

Th - AM 14 w/ 8 mile tempo in 5:30 avg + 5x35s sprints; PM 4 recovery

F - 12 easy

S - 21 in 6:34 avg

Total: 111 miles

Weekly mileage PR. Dialed back the intensity a little this week and cranked up the volume. The next couple weeks will be closer to 100 miles but with more intensity.

Hey everybody!

Looks like people are doing great things.

As for me, I'm still working on getting the hip healthy. Have definitely made some progress. Strength/stability/mobility seem to be getting a little better, and the ITB and groin issues have pretty much gone away, so it's mainly about getting the psoas to calm down at this point. Unfortunately, the psoas is still bad enough to keep me from running, so that's the bad news. But it seems like it's gradually getting better, and I'm getting better at figuring out what it likes and doesn't in terms of the exercises I've been working on. It's kind of interesting from a problem-solving perspective, and hopefully there will be a long-term benefit to the whole experience if I can get the underlying issue sorted out a bit, though of course I would rather be running.

Time to shovel some snow.

M: 30 min stationary bike and strength ( MB throw, crawling,hex DL (2x5x150#), alt incline DB bench (2x5x35#), 1A DB row (2x5x35#), 1L DL (3x10), pull ups (10/7/5), multi lunge (3x12), 1A DB snatch)

T: 10 w/ " 4x5" accels, 4x10" sprints at the indoor track, D1 track practice was starting but no one seemed to mind me.

W: 10 w/ 7x600 w/ 2:30 jog (1:47, 1:52, 1:53, 1:52, 1:52, 1:50, 1:48), splits a little less controlled than last week. Coach asked for 1:51s. Lots of 34-35" first 200s. Like my body wanted to run 400 at 70, not 600s at 73. In trainers as flats were a little snug on my toe.

Th: 1 hr Nordic skiing and strength (umps, crawling, clean & jerk (2x2x105#), split squat (2x5x80#), push press (2x3x80#), 1L squat (3x10), pull ups (4x5), squat+rotational squat (2x10+5), rows (2x10))

F: 10 w/ 4x5" hill accels, 4x10" hill sprints, have an big indoor track blister on R foot

S: 7.5 Mid 30s and pouring. Cut a bit early because I was cold. Also went to 1hr interval/ strength training class with girlfriend

S: 14, Really windy and crappy footing

Goal Race: Bayshore Marathon

Goal Time: Sub 2:30

Monday: 14

Tuesday: 14

Wednesday: 20

Thursday: 13 easy

Friday: 3 up, 8x1 mile with 1 min rests, 2 down (5:23, 5:20, 5:18, 5:18, 5:19, 5:20, 5:19, 5:20)

Saturday: 10

Sunday: 8

Total: 92

RRR - Great to see you moving well again. Just keep going right?

Puddles - Those miles look tasty. Long workout. I would think sub-2:30 would be a breeze off something like that and what seems to be high mileage.

Myself -

M - Easy

T - Easy

W - 3 x 2k (6:52s) + 4 x 30sec hard

Th - Off

F - Off

S - Easy with 17:08 park run

Su - 13.5 in 90

53-54ish

More garbage. Still feel dead. Que sera. Starting some fast track sessions this week and hope it makes a difference. I always keep my effort steady at Parkrun and this was the slowest for months. Albeit I was mentally switched off and just cruising.

Insanely windy in London this week. Big Half today seemed aided by it but for easy mileage it's horrible to train in!

Nice weeks, guys.

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

Goal: to crush Boston

M: 8.5 at 7:23 overall...cold and breezy

T: 12.13 at 7:22 overall...cold

W: 13.32 ay 6:35 overall...2 x 4 mile workout...very cold and windy...4:30 jog rest...5:59-6:04 target...6:05.4, 6:02.6, 5:53.4, 5:55.6...and then 5:58.4, 6:01.9, 5:59.1, 5:48.6...(5:58.1 overall avg. for both sets)...felt great

T: 10.13 at 7:23 overall...cold and cloudy...felt like nothing

F: 10.13 at 7:23 overall...snow flurries...felt like nothing

Sat: Special Block: AM: 12.13 at 6:23 overall...in the hills...6:59, 6:46, 6:44, 6:43, 6:39, 6:38, 6:04, 6:05, 6:04, 6:03, 6:01, 5:56...felt very good...PM...12.57 at 6:29 overall...in the neighborhood...7:01, 6:50, 6:51, 6:48, 6:48, 6:49...then 5 x 1 mile with :90 jogs (6:00-6:05 target)...5:56.0, 5:56.8, 5:54.8, 5:53.5, 5:46.4...felt so good I had to hold back some

Sun.: 6.13 at 7:34 overall

85 miles

Getting really excited about Boston.

Have a great week, everybody!

M34, 5’10”, maybe just under 160

Upcoming:

4 miler (3/16) - Tough/weird course. Haven’t registered yet.

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

Cherry Blossom (4/7) - Marathon pace

Boston (4/15) - Under 2:32???

Goals: Stay healthy, have fun, run fast

Mo: Off (NOLA to D.C.)

Tu: Treadmill 5 w/ 2 @ 11.6 mph (5:10)

We: AM - 8 @ 7:15; PM - Treadmill 5 @ 7:00

Th: AM - 7 moderate w/ 5 @ 6:02; PM - 5 @ 7:25

Fr: Treadmill 5 @ 7:00 w/ 2x400m @ GHMP

Sa: 13.1 in 1:13:34*, ~20 total

Su: 10 @ 7:57

Total: 65 miles

Big departure in terms of consistency. A down week was needed, but not this far down. On the plus side, various niggles have improved and the rest of the month can be 90+.

This is my 52nd week in a row posting on here. Started with 3/18/18, the recovery week after I ran the RnR DC full.

————————————

Race report!

Total: 1:13:34, 29th overall. Not my best. Good field!

Weather: Mid/upper 30s, cloudy, little wind. No complaints.

Shoes: On Cloudrush, since I haven’t had a chance to break in my Streaks. A half is pushing the range on these and I wouldn’t wear them for anything longer (did last year). Oh, and for some reason I wore a “basketball is my summer job” t-shirt. I’m very bad at basketball.

Splits:

1. 5:27

2. 5:29

3. 5:33

4. (5:30)

5. (5:37)

6. 5:37

7. (6:04)

8. (5:40)

9. 5:35

10. 5:25

11. 5:40

12. 5:47

13. 5:39

From the Timex stopwatch, but since I missed two mile markers, those in parentheses were estimated using the Garmin splits, controlled to the 2-mile Timex split. Yes, I’m a nerd who wore two watches.

First two miles: Had a little trouble gauging pace and settling in. The pace at the start felt more challenging than it should have. Some of that may have been due to anxiety (haven’t raced in ages).

Miles 3-6: There was a big pack ahead of me, and a few of us strung out and trailing. Glad I didn’t try to maintain contact! After mile 3, for the rest of the race, I passed maybe one runner, and only got passed by a half-dozen or so, despite sort of dying.

Miles 6-7: Just before 6 you start climbing a very steep hill from the Rock Creek Parkway up to the Calvert St. bridge. It’s only ~175’, but very steep. Couldn’t run slow enough and felt like I wanted to vomit. It took well into mile 7 to start feeling normal again.

Miles 8-10: Mostly gentle downhills and classic N. Capitol St. views from “Being There.” Passed one guy, but he was clearly not in the race.

Miles 10-13.1: Got an unpleasant side stitch, which didn’t help my motivation to fight. Slowed a good bit. This part goes past my old house, down H St. with a lot of crowd support. Then there’s a “hill” in mile 12 (wouldn’t consider it so if it weren’t in the late stages of a race). After 12 it’s a nice gentle downhill, past my house at 12.8. My cat was not in the window because she is scared of rock n roll. The finish was a slight uphill.

Self-grade: C-. Not what I think I was capable of, but passing.

Treasure: placed 3rd in the 30-34 age group, but got a cool 3rd place 35-39 trophy because I am older in rock n roll years.

"I'm just 'bout that action, boss." -Marshawn Lynch

M - 7 easy

T - 7 mi including 10x1:00 hills.

W - 7 easy

T - 'Deeks Quarters'. 8x(200m float,400m work) Slo asked for (48s, 79s) but I could only manage (50s, 80s) average for 17:19 total over 4800m, slowing on the last few floats. Think we were originally going to spend another 6 weeks working on strength before trying this, so not surprising. 7 total.

F - off

S - 6x1k with 200m jogs (75s or less). Splits 3:22, 3:18, 3:19, 3:16, 3:15, 3:16. Um...yeah...first workout wearing Vaporfly? Also first workout over 30° in a long time, I guess?

S - 7 easy

43 total

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 4

M: 45 minutes easy

T: 60 minutes easy + 4 x 60m sprints

W: 100 minutes easy

R: 60 minutes easy

F: Travel

Sa: 40 minutes on the hotel treadmill

Su: Travel

My wife and I just landed back in Miami a few hours ago. We flew to Anaheim for a few days (I get queasy on flights but the good Lord got me through another one) so training was limited to the hotel treadmill and I had to take a couple of days off unplanned. I may have regressed a little but it was completely worth it because it meant a lot to my wife that we go on this trip. Have a great week everyone!

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 84.43% (10K...32:13)

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 79.57% (HM...1:13:34)

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 73.98% (5K...17:33)

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

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

Guy Broman 73.25% (5K...17:49)

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.

Male 51 5'8" 134lbs

PRs

Marathon 2:57:06 Dec 2018

5k 19:00 June 2018

Upcoming Races

Boston 2019 - Goal TBD

Mon. 6.2mi Easy 8:34avg

Tues. 7.2mi Easy 8:03avg

Wed. 11.5mi as 3up 2x2T 4.5down GAP(6:45, 6:42, 6:30, 6:25)

Thurs. 7.7mi Easy 8:24avg

Fri. 8.5mi Easy 8:19avg

Sat. 17.3mi as 6E + 2T + 6E + 2T + 1E GAP(6:54, 6:22)(6:46, 6:47)

Sun. 3mi Easy 9:10avg

Total 61.6mi

Coming off of a 10mi race at 10mi race effort last Sunday means that really did a big threshold workout prior to the start of this week. Wednesday's workout was supposed to be 3x2T+1T but I decided to shorten it to 2x2T+1T and I ended up skipping the last 1T because this was s bit too much too soon after the race. While last week's race had an impact on this weeks workouts in the end I think the race was an excellent workout and probably result in a good bump up in fitness.

40 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, NYC Qualifier 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: 7 @ 7:53 (Treadmill)

Tuesday: 8 @ 7:51 (Treadmill)

Wednesday:

AM: 4.5 @ 7:16 (Treadmill)

PM: 4.2 @ 8:11 (Treadmill)

Thursday: 13.3 @ 8:24

Friday: 6 @ 9:03 (Treadmill)

Saturday: 8 @ 9:00 (Treadmill)

Sunday: 21 miles @ 7:09 [17 @ 7:02 ish pace with last 3.5 miles minor rolling hills]

Weekly mileage: 72 miles

- Decent week with a lot of treadmill running because of heavy rain and winds.

- Bagged the workout on Wednesday as I was not feeling great. Original goal was to go 6 x 10 minutes at just under MP with 3 minutes recovery. Did 2 of the repeats and decided it was enough for the day :).

- Good long run overall with lots of miles at slightly lower than marathon effort.

Solid week with a new Season Best race in the 800 at the weekend

M - 8 x 400 in 66 with 400 AR

T - 30 Min easy @ 7:00

W - 4 x 1000 @ 3:07 (3:10,3:07,3:08,3:04)

T - 20 Min Tempo @ 5:20

F - Ice and Rest

S - 800m race in 2:01

S - 3.5 warm/4x200(26,29,28,29)/2.5 cool

Total - 26.5 Miles

Solid Down week going into The Texas distance festival where idk what race I will be running

41 M 5'10 145ish

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

Next Races: Revel Las Vegas Mt Charleston 4/27, Deadwood-Mickelson Half Marathon 6/2

My HRM died during my Sub LTHR run on Thursday. New one just arrived so I'll break it in tomorrow. So I ended up running a lot just by feel in recent days.

Mon - Sub LTHR - 10 miles @ 6:47 (162-166 bpm range)

Tue - 75 min @ 8:07 (131 bpm)

Wed - 85 min @ 8:09 (129 bpm)

Thurs - Sub LTHR - 10 miles @ 6:46

Fri - 90 min @ 8:12

Sat - 2:15 @ 7:28

Sun - 90 min @ 8:29

Total Mileage - 79.4

Monday Java Hour again...

Male, 50 yo, 5’7”, 128 lbs

Goals: Executing a strong training plan

Upcoming Races: Boston 2019

Sunday: Week 6 Q1

Gomach Half Marathon

8th Overall/1st AG/PR... but not sub 90 on a toughish course.

Wednesday: Week 2 Q2

40 min E + 2(3km T/2 min jog) + 1.6km E + 1.6km T

Some soreness and fatigue early in the week, and that bled into this Q2. I halved the volume of quality, and still had a hard time generating enough power to get my cardio up into the T zone.

4 E days: An unscheduled rest day on Friday dealing with non-running-related pain-in-the-ass stuff, so didn’t get the 115 on the sched.

Total: 100 km

2Q Progress: Somewhat tough mental week this week. A bit of a letdown after the fun and excitement of the race morphed into post-race concessions. Also a lot of cold rain this week, making for less than pleasant conditions. But I continue to feel strong overall using this 2Q rhythm.

With 5 weeks remaining, I’m going to need to make a decision about a goal pace. I’d like to do the remaining M pace work at a “pace” rather than a HR. I’m in PR shape, for sure, but will I be in shape to challenge that 3:00 barrier? It’s not out of the question. Fresh legs and a net downhill course... I’ve been doing at least half of my workouts going up and down hills, so I have no fear on that front... I feel like Boston’s profile is kinda in my wheelhouse. Add to that, my age. I have the motivation to continue pushing the envelope, but that envelope is inevitably shrinking. I feel like the sub-3:00 goal has an expiration date, but maybe I’m not giving myself enough credit. I’m thinking about something along the lines of 2:59:59 pace until the Newton hills, marathon effort through Heartbreak, and then leaving it out there over the last net-downhill 8k. I’d appreciate any thoughts from more experienced guys. Much obliged.

Keep yer heads up guys and gals. Look up, look around, enjoy the ride.