Road Racing & Training Thread Week Ending 28 April 2019

Mediocre overall week with a few solid workouts.

M - 5 miles, late night run got a little loopy and stopped early.

T - wu/cd + 2x4x200 with 28-30 seconds 'jogging' rest. Idea for the workout was an 8x200 2 person relay so rest between each rep was jogging across the field to the 200 mark in time to get the handoff. Not gonna lie this was pretty tough.

Set 1: 28.5 29.4 29.6 28.9

Set 2: 27.8 29.4 30.0 29.8

W - wu/cd + 3x 1k,600, + 800,400.

Splits: 3:05, 1:36, 3:02, 1:36, 3:05, 1:34, 2:28, 59.2.

T - 10+ easy, 6:35 avg.

F - 7 easy, 6:30 avg.

S - wu/cd + 4x3x300

47.3, 49.0, 49.2 (45 seconds rest)

47.3, 45.8, 45.8 (60 seconds rest)

45.3, 44.6, 45.1 (90 seconds rest)

43.3, 44.0, 43.3 (90 seconds rest)

S - 13 miles, slower first and last mile but middle 11 averaged about 5:55. Might get a few easy ones in tonight to get the volume up over 65.

40 yr old / Male / 171 pounds

Goals:

a) Short-term: Recover from Boston (physically as well as mentally)

b) Medium-term: Have another attempt at sub 3 and NYC qualifier (Half: 1:24:59) before the end of this year

Felt nicely recovered by the end of the week. Pretty heavy weekend with pacing 1:45 for my local half marathon and then a fastish long run on Sunday that started at easy and swung down to about marathon effort by the end.

Monday: 7.1 miles at 8:14

Tuesday: 2 miles at 9:04. The day basically got away from me :).

Wednesday: 12 miles @ 8:15...20 times of 1 min on/off - just to get my legs moving.

Thursday: 5 miles @ 9:20

Friday: 7 miles @ 7:49

Saturday: 13.2 miles @ 7:55

Sunday: 16.3 miles @ 7:30

Weekly mileage: 62.7 miles

runrincerepeat wrote:

BHV - was vaporflys already open my stride so much they kill me on downhills. That was the last straw on my injury this go round. Pounded a steep downhill in that 15k in then and was just bounding down. Will not wear them again in a race w a lot of sharp downhill.

Maybe similar?

No kidding? Maybe that explains it! Do you have any issues with the VaporFly on a normal course without extreme downhills?

Building on this, I do think that the VFs encourage (or at least allow) overstriding. And then downhill running encourages overstriding. So the two together....

BHViking wrote:

I was wearing the blue VaporFly 4%'s for the first time in a race. Maybe I should have done more speedwork in them? Maybe I didn't get enough downhill running in? The winter was awful here and I was stuck on the treadmill for months. I'm concerned that the VaporFly's caused my blistering but i haven't heard anyone else complain about blisters in the heel area. Maybe it's not the right shoe for me.

Sorry for the DNF. Hope you bounce back soon.

One of my friends here gets blisters on the heel with Vaporfly - just a data point for you. He tried the shoe out in a long run and suffered through it. He decided to run the spring marathon in his Pegasus Turbos and just returned the shoe. He was wearing the blue Vaporfly too.

I get blisters in my right arch with Vaporfly unless I use some athletic tape and wear some thick socks.

No issues on flat course. I figure they were engineered for flat courses. I.e. Berlin. The WR type courses.

Goal Race: Bayshore Marathon

Goal Time: Sub 2:30

Monday: 16

Tuesday: 13

Wednesday: 20

Thursday: 13

Friday: 6

Saturday: 4

Sunday, 2 up, half marathon race in 1:11:42 (7th overall, 1st AG)

Total: 87

I got a massive blister on the ball of my foot with the blue vaporflys during rotterdam. They didn’t bother me during training though.

I’m not a huge fan of the flyknit upper, my foot doesn’t feel secure.

DB - replace the sock liner w a wider one from a diff shoe. Locks in the fit. Try it out.

Male, 25, 6’4”, 153lbs

PRs: 4:54 (mile), 16:56, 1:18:00, 28:01 (8k 2015), 2:47:14 (all 2018 but 8k)

Goal: acquire fitness better

Mn - 5 @ 7:55s

Tu - 6x400 + WU/WD = 11

Wd - 6.25 @ 7:50s

Th - OFF

Fr - 6.25 @ 7:10s

Sa - 5k 19:40 + WU/WD = 8

Su - 13 @ 7:40s

Total - 50

85s on Tuesday for the 400s, not quite the sub 19 I wanted on Saturday wind and hills had an effect. Was a fun day anyhow, lots of my club runners were there. Legs will adjust to working on feet eventually.

The VF works great on normal downhill courses. Look at all the PRs at Mesa Phoenix and CIM. Those runners used the Vaporfly just fine. Revel is another animal. 200+ feet drop per mile.

Slo, Good luck on the 5k. Those have been my A/B/C goals for the last 10 5ks I've run. One thing I've done when there isn't much competition is split every .5k, that really helped me focus in the middle of the race.

I have been running for 6 weeks, after 7 weeks of cross training/almost no running. I did manage 30-60 minutes of cardio every day I wasn't running . My mileage has been, 15, 35, 55,60,58, 62, 66

I was signed up for my local HM, and wasn't going to run, but after a few good workouts, I'm going to give it a shot. Workouts in the last 9 days

4/20: 4 up (2620), 6 tempo (3410), 4 down (2630)

4/22: 2 up, 4 tempo (600, 553, 550, 523), 1/2 mile easy, 1.5 mile fartlek. 6.1 in 3510.

4/26, 3 up, 3@550, 1 easy, 2 @ 532, 1 easy, 1 @502. 2 down.

Workouts indicate 112-113, but lack of long runs (only 3 runs over 13) have me aiming for something much more conservative. Just don't know if that's low 540s or high 550s.

I've lurked in these threads for some time now, finally going to raise my hand.

Female, 42, 5'6"”, 113lbs

PRs: half 1:34, marathon 3:22

Goal race: fall marathon (probably Philadelphia?)

I ran a small, local-ish marathon two weeks ago and while I was a couple minutes short of what I had hoped to run, I still set a masters PR (3:26:xx). I took a week off running and last week went through a "reverse taper" of easy, short mileage. This week I'll start building back up. For the last marathon I got up to running between 60-70 mpw and want to get between at least 70-80, if not more, for this fall race (which will be the most I've ever done during a marathon training block). I set my marathon PR at age 28 (in my debut race), ~tied it at age 36, came pretty close again at age 38, still think I can squeeze past it if I get the right combo of training and weather (the latter has been iffy to downright terrible for my last 4 races).

M-Th, ran 30 min, 35 min, 40 min, 45 min at easy, comfortable pace. Didn't look at my watch. Legs were feeling pretty good after a week off and the conditions were outstanding in the early mornings.

F: rest (it was very stormy out anyway).

Sa: weekend at the coast, ran on the boardwalk easy 45-50 minutes. Extremely windy, felt a little sandblasted!

Su: long-run Sunday, it rained of course (seems like it has been miserable almost every Sunday this year), no pace-watching, 75 min (~9.5 mi). Feeling good.

Looking forward to getting back to normal the next 2-3 weeks and planning out my training schedule for the summer and fall and looking forward to following and learning from the the rest of you this season as well!

Welcome Crusher! The more the merrier.

Bdubs - Glad to see you back rolling.

Back from vacation! Still have a lot to catch up on... but will provide a brief of where I'm at currently:

I ran 4 times in the Hotel last week, 5K each time so that's about a 12.5 mile week! 3 of those runs I injected 1 or 2 fast Ks in there just to bring the legs up to speed.

This weekend I'll be in California running the Golden Gate Relays with my company's corporate team, so I'll just try to get a few runs in this week, maybe one workout just to make the most of it! I'll be running leg 9 (4.4 miles), leg 21 (6.5 miles) and leg 33 (6.5 miles) . No idea what to expect but hoping it will be fun!

Hope everyone has been well!

Monday morning greetings!

Masters runner - outdoor track

this past week:

- 62.3 miles, 7 hours 29 minutes running, 2897 feet ascent

- 8 runs, 7 days, 1 race (BSIM @ 2:46:19 10th place)

Light week of running and taper leading to BSIM. I switched from the 5k to marathon at the last minute, as it seemed like good way to cap the first portion of the year. Although I didn't have any specific marathon sessions, my overall fitness was better than at the same time last year...it might sound strange, but I've run this race before and looked forward to having a solid marathon effort and run by feel. As it turned out, the race morning was near ideal and I locked into a steady pace, running alone from mile 8 to the finish. I was cautious with the possibility of blowing up in the last 10 miles, but seemed to manage myself and end up with fairly even splits (1:23:07/1:23:22). BTW, I ran 2:30 in this race "back in the day" (1994 ?), but really pleased with the effort & result.

Next: I will take a few rest days and some easy jogging before planning masters track stuff that culminates in July. I need to catch up on everyone's week.

I wish everyone a healthy and positive week ahead

apologies, I meant 2:46:29

I will say that the injury that knocked me out of Boston 2017 came after wearing my Vaporflys for the first time for an extended race at the Gate River Run, which finishes with basically a one mile long down hill.

As a matter of full disclosure, the injury had been there before and it was posterior tibial tendinits, which isn't necessarily tied to overstriding; but who knows?

Great Weeks everyone!!

Sunday- 13 miles of stroller running

Monday- 8 miles of stroller running

Tuesday- lunch run- 4 miles, pm- 1.25 warm up, 2 mile tempo (5:43,5:33) 6X400's (78-71) 4X200's (32-34), 1 mile cool down.

Wednesday- 5 miles (very tired)

Thursday- 3.5 warm up, 6X200's @ 4:45 pace, 1 mile cool down (2 min jogging between each) 1 mile cool down.

Friday- 7 miles stroller

Saturday- 5 miles

Yesterday I ran the Silo District 1/2 & finished 2nd in 1:17:15 closed my last mile in 5:37... I never race like that so I was really happy w/ the execution.