Road Racing and Training Thread, Week Ending 5/12/2019

"They say what don't kill me can make me stronger. So two drinks a night should help me live longer." -Ludacris

Starting 4 weeks to half marathon and feeling far less fresh than last Monday...

M - 9mi including 2x2000m, 1x1600m, 2x1200m with 2:30 recoveries. Ran 6:59, 7:06, 5:39, 4:12, 4:08 (or about 5:39 pace averaged).

I could pretend this is the workout I wrote up, but it was actually supposed to be 4x2k. I originally planned this for tomorrow but scheduling conflicts and a forecasted wet track changed my mind. 2k's are tough, made tougher coming so soon after last week's work, and on a day when the humidity finally made a comeback for basically the first time since last summer, but I think the real nail in the coffin was running a 77s first lap when my target pace was 85s/lap. Not sure where that came from, but I was behind the 8-ball the rest of the way. Pretty annoyed with myself for that execution. Oh well.

T - AM 4mi avg 8:21

Windy, rainy, 42°. Glad I moved yesterday's workout forward even though I bungled it a bit at the time.

PM 5mi avg 7:53

W - 11mi total including 8x(1000m/600m) alternations on-road targeting 5:50/6:30 paces.

Averaged 5:49/6:29. I'll spare you the finer detailed splits this week, but the brisks ranged from 5:46-5:51 pace and the floats were 6:24-6:34...6:04avg overall. Increased the work and the float target paces, and the work:float ratio, and the total workout volume all in the same week? C'mon Steve! I take back what I said 4-5 weeks ago about this workout being boring (the 1st one in the series).

T - AM 3mi avg 8:38, PM 5mi avg 8:18.

F - 7mi avg 7:54 including 8xpickups

S - 15mi split tempo as

1 'warm'up, 4mi tempo (6:15 avg), 5mi (7:30 avg), 4mi tempo (5:56,5:58,5:54,5;54), 1 cooldown.

Breathing was fine, but legs felt like tree trunks during first 4mi tempo. Just couldn't get them moving without worrying I was digging way too soon. Apparently they were still asleep and woke up by the time I got to the second 4mi tempo.

S - 4.5mi avg 8:50.

The struggle is real. I imagine a second run today would fee infinitely better, but it's not my day, it's Mom's Day.

Total 63.5mi in 8 hrs

3 weeks left to whittle these wooden sticks I call legs into precision honed...I dunno....set of bows and arrows? Catapults? There's a good metaphor in there somewhere.

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 13

M: 60 minutes easy + core, dynamic stretching and form drills

T: 70 minutes with bridge repeats

W: 80 minutes + core, dynamic stretching and form drills

R: 60 minutes with bridge repeats

F: 75 minutes + core, dynamic stretching and form drills

Sa: 5K race 1st place OA in 18:28

Su: 90 minutes easy

The race yesterday was pure sit and kick. The leader went out at 6 minute pace and I wanted to do as little work necessary to pull off the win. This race coming off the back of a challenging week both training wise and at work. I’ve got my teacher evaluation on May 21st, Field Day to prepare for the entire school the week after that, and as I type this I’m getting ready for a long stressful drive up state to please my wife. Have a great week everyone!

Leaderboard

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

Coyote Montane 92.88%(8K...28:19)

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

Urban Diesel 90.59% (3K...9:29)

Smoove 89.32% (Marathon...2:30:44)

Runn3grl123 87.46% (5K...16:53)

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)

darkwave 84.23% (10 miler...1:02:28)

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

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

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

Stone Cutter 82.55% (5K...16:43)

Sub 6:00 82.41% (5K...16:01)

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

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

Bruin1996 81.53% (HM...1:15:59)

HHH 81.06% (HM...1:13:10)

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

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)

Gordon Tremeshko 78.47% (5K...16:34)

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

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

Jot quill 76.17% (HM...1:16:39)

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)

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

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

NYCHalf 72.76% (HM...1:20:16)

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.

M24, 125lbs, 5'7"

PRs: 1:16:39 half (Mar19), 2:46:07 full (Apr19), 17:33 5K (Mar19),

2019 Goals: NYCM, CIM (?), sub 2:40

=== 5/6/19 - 5/12/19: 45.5 miles ===

> Mon - 2 miles

#1 (17:16): 2 miles @11:36, 400m in 65s

> Tue - 3.15 miles

#1 (8:01): 3.15 miles @8:27

> Wed - 0 miles

Off, travel w/ redeye flight

> Thu - 9.37 miles

#1 (5:49): 9.37 miles @7:30, 4x1K, 3x400m, 2x200m, 2min jog recovery

3:27, 3:23, 3:24, 3:20

75, 77, 75

35, 34

> Fri- 7.53 miles

#1 (6:25): 7.53 miles @8:01

> Sat - 17.21 miles

#1 (6:10): 17.21 miles @7:19, Progression

8:20 down to 6:00

> Sun- 6.23 miles

#1 (6:30): 6.23 miles @8:03

> Notes

Pretty uneventful week, feeling healthy and feeling ready to start building back up again! Have a few races lined up in the next few months starting from 5K up to the HM to gear up for NYC, starting with a 5K next weekend to hopefully bust some rust. Focus for the next month or two is definitely going to be speed. Thursday’s workout was nice, good to get some of that burning feeling again, and Saturday felt great! Took it nice and gradual, never checking pace on the watch and already feel almost fully recovered. This was pretty surprising as I was expected to feel it a lot more on my first long run in a while.

Excited for the future! I love the months before the official build into a goal race, full of possibility, optimism, and less structured fun!

GT - Springs. Steel Spring.

And another killer week. That split tempo is what stands out to me. GeeeZ.

RRR 6 ft. Mid 160s. Getting STRONG

2 mile race on May 31st

“Drink all the beer. Run All the miles” sub 6.

Summer of RRR week 3

Totals of 32 miles ran 120 miles biked 3xhour lifting.

Highlights - 3x 3way mornings this week where I bike 15ish miles lift for an hour then run.

8 mile run on Saturday morning ( 8:30-8:09-7:55-7:36-7:20-6:55-6:40-5:58) really negative split that last mile hard. Was 6:12 pace at half and w less than a quarter to go was 6:06-07 pace then cranked it.

Lowlights - did 15 bike am 3run lunch 15pm then 4 mile run pm on wed. Bonked on the last mile of the second run

Good week. Upped miles by 50% so cut back some on biking and lifting. Little down week to recharge. Plus the weather sucked all week for biking. Plan is to pop it hard the next two weeks w all three then taper down on an easier week and race the 2 mile full tilt.

Happy Mother’s Day to all the mothers out there.

RRR if I could whittle wood into steel I don't think I'd need my day job.

runrincerepeat wrote:

GT - Springs. Steel Spring.

Faster than a leopard!

Good to hear you're getting the legs back, RRR.

My week:

M park loop easy plus 4 x strides - 40 minutes

T Fitzgerald Lake trails easy - 45 minutes

W 2 x park loop easy/steady plus 4 x strides - 45 minutes

Th went exploring in the hill towns - easy trails and roads - 50 minutes

F park loop easy plus 4 x strides - 40 minutes

Sat didn't run

Sun Sawmill Hills trails easy - 50 minutes

Total of about 4:30, up from a little over 4:00 last week (but all times very ballpark due to running without a watch). Just trying to build up nice and easy at this point.

Have a great week, everybody!

jot quill wrote:

Excited for the future! I love the months before the official build into a goal race, full of possibility, optimism, and less structured fun!

JQ - That was said perfectly. I feel the same way, brother. I am still looking for a fall race, and at this point I think Richmond might be my best choice. I see you are in the NYCM. I would perhaps opt for that, but I gather it is way too late now.

Me: male, 50, 5’, 6”, 125

main goal: a fast time in a fall marathon

intermediate steps: a strong 5k and HM...might revisit a certain HM in late Aug.

Ran 2:49:24 in a soggy, muddy marathon on Sunday, 5/5. I know that the conditions were not good, but 2:49 is not what I trained for. I trained for much faster than that and eneded up with a DNF and then a dud of a 2:49, a full 3:11 back of my PR. So, I am motivated to train hard and run hard. Looking to have lots of fun running hills and flyers, and build back some confidence and strength.

My week...

M: off

T: off

W: off

T: off

Fri: 9.13 at 7:31 overall...hilly and warm...felt so-so

Sat: 8.5 at 6:59 overall, finishing 6:58, 6:51, 6:46, 6:27, 3:08...felt much better

17 miles

Have a great week, folks.

M59

5'11" 180 lbs

Training status: Knee rehab, rebuild

Goal: 15K in August

May 5-12, 2019

M- off

Tu- off

W- Bike 25.6 miles @ 18.5 mph

Th- 7.8 miles @ about 9:00/mi

Fr- Bike 24.1 miles @ 18.3 mph

Sa- 8.4 miles @ about 10:00/mi

Su- off

TOTAL: 16.2 MILES

It's discouraging to see no progress, especially with the goal race now only 12 weeks away. Yesterday I really tried to push hard, and couldn't break a 10-minute mile pace. Thursday I time-trialed a road mile, and even with a tailwind only managed 7:04, dry-heaving at the end. Meanwhile, I see one of my potential M55-59 competitors raced a 17:06 5K this week -- 5:30 pace!

My planned double-century is in less than five weeks, so I need to schedule at least a couple 80- or 100-mile rides. And hope for a tailwind on June 15.

M 40

5k 18:17 (4/27/19)

Half 1:23:56 (11/3/18)

goals; sub 18 5k, run a marathon possibly this fall/winter. Have a 1 mile track race i signed up for in June, not sure what to do to prep for that, plan on hitting some hill sprints more often.

This week 0 miles ran, planned rest week. Shin splints needed a break. Did some strength exercise and rode about 22 miles on the mountain bike around the house.

GT 15 mile tempo sounds brutal

TDR congrats on the win.

JQ solid long run

M35, 5’10”, a growing boy

Upcoming:

5/19 - Capitol Hill Classic 10k

6/1 - Virginia Wine Country Half

10/13 - Chicago

Mo: 8 @ 7:46

Tu: 9 @ 6:47

We: 2E + 8x30” hills + 3E + 8x30” hills + 2E. 11 @ 7:18 total.

Th: 6400m LT in 21:46 (5:26, 5:28, 5:26, 5:26). 10 total.

Fr: 8 @ 7:32

Sa: 16 @ 6:32

Su: 8 @ ~8:20

Total: 70 miles

Not exactly high mileage marathon training yet, but starting to resemble a real week.

Thursday was harder than it should have been. It would have been smart to either slow it down or to have gone with the original plan of 4 x 1600 cruise intervals. It would not have been such a challenge back in March!

Saturday was my second trip to Patuxent Wildlife Research Reserve. Great, rolling, two-tracks on an old army training ground. A little muddy. I hope to do quite a few long runs there this summer.

No real expectations for these next two races.

T - 2.5 very slow

F - 4 very slow

S - 6 in 8:38 avg

I lucked into a work trip in Bellingham WA and was there M-Sat. Bummer to not be able to run more, but the weather was incredible and I enjoyed getting into some of my old running routes.

Hamstring is pretty sore. The jogging has felt good, and I feel like the movement is good for it. It did let me know that 6 miles was too much yesterday. Will probably top out at 4 this week, or until it starts feeling better.

Male 49yo, 6’0”, 158lbs

Goal: Compete for 50-55 AG podium at Boston 2020

This was another easy week of building, with just a little weight training and a few strides thrown in.

M - 8 easy

T - 6 easy + low-rep/high-weight circuit

W - 4 easy

T - 9 easy + strides

F - 11 easy

S - 7 easy + strides

S - 5 easy

50m total. Will be pretty much the same next week, except for a bit more strength/core work.

Off to Mother’s Day brunch - Comments later!

M 24 // PR's - 14'46 5k (track 2017), 31'02 10km (road 2018), 1'09'52 (Half-Marathon 2019)

Goal Race - Berlin Marathon Sep 29 (Sub 2'30)

Hey all, I'll be running my first marathon in Berlin and thought this thread would be a great resource both for support/accountability and training ideas/advice. I am self coached and will be doing a bit of experimenting to try and get it right for my first attempt at the distance. I graduated college in 2017 and have been off of the track since then, but plan to run a couple track races in the next few weeks as I have been working on my speed this spring after running a half marathon early this year. Hopefully will take a crack at my 5k PR. Then I plan to start marathon training in July.

This past week:

Mon - 7mi AM ... 4.5 PM (11.5)

Tue - 30min Fartlek (5'22avg) + WU/CD (10)

Wed - 11mi

Thu - 7mi AM ... 4.5 PM (11.5)

Fri - 3x600, 2x1200, 3x200 + WU/CD in the AM [600s @ 1'42, 1200s @ 3'30] ... 4.5mi PM (11.5)

Sat - 7.5mi

Sun - 14mi

Total: 77mi

Gordon Tremesko - I like "springs" too.

My report:

Female, 45, 5'4", 106

PRs 5:25/18:51/38:56/1:02:28/1:24:22/2:57:42

Spring Goal races: Garry Bjorklund Half - plus some fast 5Ks tbd.

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

Last week: 45 miles, 3:10 of pool-running, and 1000 yards of swimming

M: 90 minutes of pool-running.

T: 3 miles very easy (8:46), yoga, and then 5 miles very easy (8:27).

W: Off except for some DIY yoga in the afternoon. [Colonoscopy in the morning]

Th: Upper body weights/core and 100 minutes of pool-running.

F: 7 miles easy (8:56), yoga, and then 5 miles very easy (8:37), plus drills/strides

Sa: 10 miles very easy (8:48), drills, strides, and upper body weights/core.

Su: 14.5 miles - first 8 averaging 8:29, next 6 averaging 6:54, and then a half-mile cool-down. Followed with light leg strengthwork and 1000 yards recovery swimming.

This week was recovery from Broad Street plus the colonoscopy that I won with my Shamrock Half-Marathon performance earlier this year. The colonoscopy found no polyps (always good news) but some "non-bleeding mucosal ulcerations" that they biopsied. I'll know more in a week or two when the pathology comes back, but doesn't seem like anything too major.

Because of the colonoscopy, I took Wednesday totally off. I was cleared for normal activity on Thursday, but everything felt really tender (I'm guessing from the biopsies), so I decided to play it safe and stay in the pool for the day.

There was a fast 5K on Saturday and the weather was good, but between Broad Street recovery and colonoscopy recovery, I just didn't feel up to it. I've raced a lot the last few weeks, and my gut told me (pun intended) that it was time to pull back, sit out the track workouts for a week, and chill out in my aerobic house. So that's what I did. Judging by the paces on Sunday's long run (6:54 was marathon effort) it was a good decision to skip Saturday's race - I'm still a bit fatigued.

Thought I’d pop in and say hi. Hoping to start stringing together some semblance of training this week. Had the brain coiled and stented Tuesday and clear to get back to it. Provided the neck cooperates I might be able to start logging some miles again. Hoping to gear up for a fall marathon if possible. Have a 50k on 9/1 that I’ve not yet completely given up on. It’s Run the Rut in Big Sky, MT. 31 miles and 10,500’ vert. Anyway, fingers crossed I can be a bit of a regular here again.

And...some shoutouts:

Gordon Tremesko - challenging week. The Wednesday workout looks solid. Did you use a Garmin for the distances, or markings on the road? For Sunday, is it possible that a 1 mile warm-up wasn't enough?

Tall Dark Roast - congrats on the win. Good luck with everything you have coming up in the next week.

Jot Quill - really excited to see what you do with a speed focus.

runrincerepeat - it's really good to see the upward trend.

going faster miles an hour - looks like an enjoyable and productive week.

outsiderunner - I'm sorry about the race. Honestly, even in the best of weather, those towpath marathons have struck me as just absolutely miserable experiences. And the rain just made it awful.

Allen1959 - progress isn't a steady climb, but a sine wave that hopefully trends upwards (I know you know this)

dirtroadSC - hope the shins heal up soon.

Sub 6:00 - I'm sure the fitness will come back soon. Interesting about Patuxent - I hadn't heard of it before.

jewbacca - I hope the hamstring clears up.

Hereford - enjoy brunch!

LongWayFromHome - welcome to the thread!

Working Harder - glad you were cleared and welcome back - I hope things continue to progre

It was 5AM...I'm certain it wasn't enough warmup, but it was also my longest run since the marathon on Oct 7 of last year, coming off possibly the hardest 12 days I've ever done (?), plus some quality miles in there...so I was being a wimp about adding more to the front end whether that was wise or not. I also could have done more than just the one stride in that mile...but it was early and I didn't feel like it. Ha.

The alternations workouts have all been by building a workout in the Garmin app for the distances beforehand. (Except the first, which I did on the track and decided that wasn't as much fun as roads.)

"I like c old beer. And I like to have a good time." - Anthony Bourdain

33, 5-6, husky runner

10k - first week of August

Half - at some point

26.2 - local run 10.13 (Chicago)

Down week for me. Looking forward to getting back at it in the coming weeks and the build toward Chicago. After last week's talk, I should mention I got in about a 113 second quarter mile on Wednesday running to the bus.

M - off

T - off

W - 12 bike + .25 mi trot to bus

R - 19 bike

F - 10 bike

Sa - 21 bike

Su - 18 minute run at 8:20ish pace, 10 mi bike

71 miles biking and about 2.2 running. Run didn't feel great. Will give it another go on Tuesday. All bike miles on stationary at home. It nice rolling out of bed and getting on the bike within 3 minutes - relieve self, down a pint of water, hit start on coffee prepped the night before, go to bike. BOOM. Simple. I generally struggle doing that when it comes to getting out the door for morning runs. And it never happens that quick in the winter / late fall / early Spring months.

Hope you're all pampering the mothers in your life today! Mine is coming to see me in about 10.