Road Racing and Training Thread - Week Ending 5/26/2019

"I aim for sexy." -Outsiderunner

M - 6 miles avg 7:47 including 2x30s garage ramp hills...just trying to get some sleeping neurons firing after a slothy last week.

T - 10 miles including 7mi tempo (6:05, 6:03, 6:02, 5:51, 5:54, 5:56, 5:54)

W - off

T - 6 miles avg 8:02 including a couple of ~30s garage ramp hills and a couple of ~15s flatland strides.

F - 8 miles including 1600m, 1200m, 800m, 400m with full (equal time) recoveries (5:22, 4:01, 2:38, 73)

S - 4 miles avg 7:55. Slept in, pressed for time, got a half hour.

S - 10 miles avg 7:55 with some light pickups in the last couple miles. On some back country roads up north. Saw some deer, found some rollers on dirt roads. It was glorious.

44mi total. Racing in a week.

RRR. 6ft. 170ish.

“ Drink All The Beer Run (Bike Lift) All The Miles”. Sub 6

Next up 2 mile road race May 31

Summer of RRR week 5 in the books. Rolling totals

Bike 821

Run 144

Lift 18.5hrs

This week

120 bike 40 run 4 hours lift

2 Q sessions

Sunday 3xmile 60s rest 6:08-5:48-5:46

Wed 8x200 34-36-36-36-36-35-36-36

Good week for me w a decrease in biking as Increased my mileage and added in a few workouts. Got the gears turning for my 2 mile race this coming Friday night. Some really hard lifting sessions this week along w some good manual labor at work really got me exhausted towards the end of the week. The coming week will be pretty relaxed as I try to get some freshness in the legs before the race. Pretty happy w the summer of RRR progress. Gonna keep the bike average in the 165 range where it is and increase running up to 50-60 and hold steady.

Y’all have a great weekend.

M24, 125lbs, 5'7"

PRs: 1:16:39 half (Mar19), 2:46:07 full (Apr19), 16:54 5K (May19),

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

=== 5/20/19 - 5/26/19: 85.8 miles ===

> Mon - 9.36 miles

#1 (6:41): 6.25 miles @8:13

#2 (14:20): 3.11 miles @8:29

> Tue - 13.95 miles

#1 (6:07): 10.81 miles @6:55, 10x(1min on, 1min off)

5:07 avg for the on

5:21, :24, :16, :08, :11, :05, :00, :09, :00, 4:40

Was supposed to be a 6mi progression today, but the legs didn't feel recovered enough for longer strength so called it after 2mi and switched to some lighter work

#2 (11:30): 3.14 miles @7:50 w/ fast finish

> Wed - 13.36 miles

#1 (6:07): 10.25 miles @8:01

#2 (11:30): 3.11 miles @8:03

> Thu - 8.21 miles

#1 (6:17): 3.11 miles @8:32

#2 (16:00): 5 miles, Work Office 5K Race

> Fri - 13.31 miles

#1 (5:51): 10.20 miles @8:07

#2 (11:32): 3.11 miles @8:02

> Sat - 18.71 miles

#1 (6:20): 18.71 miles @6:46, 12x(1K on, 1K off)

3:36 (5:48/mi) avg for the on

3:44, :44, :41, :37, :39, :39, :36, :34, :35, :34, :32, :24

> Sun - 8.98 miles

#1 (8:45): 8.98 miles @7:55

> Work Office 5K Race Report - 16:50

2nd place overall, course not officially certified

(Assuming accurate 5K dist)

Km splits: 5:21, 5:26, 5:26, 5:22 (0.1)

Mile splits: 3:21, 3:18, 3:24, 3:20, 3:21

Out and back flat course along a pretty narrow pathway with around ~700 participants from my office at work! Started storming aggressively right at the start, so it was a fun, sloshy, run all the way through! At some points had run through shin-deep water.

Mile 1

Basically my goal was to follow who I knew to be the winner from last year and just go by feel. At the gun, it was me, Chris (guy starting in the lead, and last year’s 3rd place), Eric (last year’s winner), Michael (Eric’s team member, also both in the same running club), and two other people who decided to gun after Chris. The two others dropped of pretty quickly and it was essentially us 4. Chris ran out ahead the whole time and it it was a chase pack of us three. Nothing too interesting here, felt comfortable and followed Eric + Michael, absolutely horrendous winds and rain that felt like hail whenever we had to turn West.

Mile 2

Same business here, except toward the start here Michael fell off and I was left tailing Eric. After the turnaround I decided to take the lead and ended up dropping Eric so I was running solo looking to chase after Chris who was still in the lead. The return run was really rough, at this point I’m running into giant waves of the rest of the runners along a narrow path that isn’t exactly organized to flow both ways, so I figure I lost a few seconds here weaving and cutting through.

Mile 3

Nothing changed from here to the end, I felt at some moments I had a chance to close the gap on Chris since it looked like he might be slowing, but he held form and finished probably 10-15 ahead. Overall finished feeling less strained than the recent Sunday’s 5K so I’d say it was a success! Definitely a fun event and glad I was able to put in a good showing for my team. I’ll see if I can train up to take the W next year, although you never know who will show up! This certainly beats the same workplace 5K I ran 2 years ago where I landed 19:58!

> Notes

Pretty happy with the week, feel like I got a solid amount of work in! Tuesday’s change of plans mid-workout I’ll attribute to the legs still recovering from Sunday’s race -- pleased with the way I pivoted to shorter interval work and I felt really good by the end. Saturday’s long run workout was a really fun one, first time doing faster work evenly spaced throughout the full run and felt great both mentally and physically. Next week will be work travel week to California so I’ll be doing my best to get some runs in but will just defer to extra rest if the schedule gets hard.

Happy holiday weekend everyone!

Current JQ 400 entrant list:

runrincerepeat

LancRunner

darkwave

jot quill

Guy Broman - 68.25

statfanatic - 57.2 in a workout

The Stone Cutter - 62.2

Awaiting LancRunner's results as well! Read that was completed on the previous thread :)

Correction. It was a 800+8x200 800 in 2:49

Male 40

M: 17 @8:05 pace, 543' elevation gain

T: 8 @8:09 pace, +8x100m strides @mile pace

W: 3 @8:27 (calves tight/sore)

T: 7 @7:46 slight progression (wanted to do tempo but still a little sore)

F: 7 @7:17 progression/tempo, last 3 @6:46, 6:40, 6:26. +.5 mile cool down

S: 6.5 @8:50

50 total

You guys are fast!

Guess that long run with some hills zapped my legs for a couple days. Calves got real tight for the next 3 days. Racing 5k next Saturday, will avoid any hills this coming week. The yellow/deer flies are out, I have 2.7 miles through the woods until I get away from them, anyone know how to repel these evil creatures?

M, 5'9+, 139

Age 60+ PBs: 17:27, 28:10, 36:00, 1:17:38, 3:12 (Boston 2018)

M - 6.9 easy

T - 10.1 (double)

W - 8.7 with 4X 800 @ 3:00, and a couple sprints

Th - 9.7 (double)

F - 9.8 tired

S - 6.5 easy

Su - 4.4 very easy, 3X pick ups of 20 sec

57 miles

Bolder Boulder 10K tomorrow

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

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

Next Race(s): June 1 - 1500, June 8 - 5000 track

Mon - 7mi AM ... 4 PM (11)

Tue - 5x1000 off 2'30 rest (2:56, 2:55, 2:55, 2:54, 2:52) + 4x200 (30-31) + WU/CD (9)

Wed - 11mi

Thu - 6mi AM ... 4 PM (10)

Fri - 1x600 (1:31), short jog to road loop, 3mi road loop moderate (5:30 pace), short jog to track, 3x300 (48, 45, 44) + WU/CD (9)

Sat - 6 AM ... 4 PM (10)

Sun - 13mi

Total: 73mi

I'm finding that these track sessions have been a little harder to recover from than the type of stuff I've been doing the last year or so (it's mostly been fartleks, hills, tempos, hard long runs with the occasional long interval workout). It's not that I am more fatigued on my easy days -- but my legs just feel more trashy and sore. I've slowed my easy pace down and it has helped though. Since I'm racing this coming week I dropped my long run down to 13 miles in 90 minutes. Typically the long run is like an extra weekly workout for me where I'll run progressive and hard -- I'll get up to around 16mi in 105 mins and then last few weeks I've dropped to around 14mi in 90 minutes, so I backed off and tried to run easier this week.

Tuesday was a big confidence booster for me. I think I am ready to run a PB in the 5k on the track.

M35, 5’10”, low 160s

2019 bests:

5k - 16:01

Boston- 2:30:21

Upcoming:

7/20 - 5k

7/27 - Track 400/800?

8/10 - Beer mile

8/18 - 20k

9/8 - Half

10/13 - Chicago

Mo: 10 @ 7:59

Tu: 10 @ 7:35

We: 12 @ 7:32

Th: 10 @ 7:54

Fr: Track 5k tempo in 17:28 (5:43, 5:34, 5:30), 5’ jog, 5x100 w/ 300 jog (15.9, 15.3, 15.5, 15.1, 15.6—all wind-aided). 10 total.

Sa: 8 jog

Su: 15 @ 7:08, finish in 6:55, 6:19, 6:02

Total: 75 miles

Probably not doing the half next weekend after all, but sketched out a tentative racing plan for the summer, very much subject to change.

Planning to keep the pace pretty easy over the next few weeks, build some mileage, work on my leg speed, and stay healthy.

I’d like to time trial a 400m in the next couple weeks, but am a little concerned about some tightness/pain around my high hamstrings.

Stone -- good plan on getting back to basics, experiment and have fun with it. nice work on that 400 by the way!

Gordon -- awesome workouts this week. you're ready to roll. by the way, used to do the "garage ramp hills" in high school, those are a classic.

RRR -- best of luck in the race this week. really impressive stuff to get the amount of good training in (with the quality sessions) you do even while having a tougher work week outside of training.

JQ -- killer week with that volume + race + a monster in and out k's session. all that in the context of an 85+ mile week is really impressive stuff. Also some planned travel and forced rest might not be such a bad thing

dirtroadSC-- great long run (and lots of climbing !!). will be rooting for you in that 5k

Coyote Montane-- looks like your ready to roll, crush it out there.

Sub 6 -- very nice week, i'm going to have to get used to consistently hitting longer singles like that every day. solid long run at the end of it all. I think that racing plan looks good (so long as you are flexible and listening to your body) -- all checkpoints on the way to chicago.

M59

5'11" 178 lbs

Training status: Rebuilding

Goal: 15K in August (10 weeks)

May 20-26, 2019

M- 10.0 miles @ 9:07/mi

Tu- off

W- Bike 93.6 miles @ 17.0 mph

Th- off

Fr- 10.0 miles untimed

Sa- off

Su- 5.0 miles (4.0 @ 9:42, 1.0 tt @ 6:42)

TOTAL: 25.0 MILES

This week was another incremental increase in mileage. Build so far has been 10, 15, 20, 21, 16, 22, 25. Both long runs were hard efforts, but slower than 9-minute miles. Aargh! However, I was encouraged by this morning's 6:42 time trial.

Only one day on the bike this week, but it was a significant effort. My route took me south to some actual hills. Well, hills by my flatlander standards -- 2,150 feet in elevation gains. I had to cross a series of ridges in a 10-mile section (miles 40 through 50) -- 6 mph up each climb, 48 mph down! A bit harrowing on those skinny tires.

Stone -- Good to see you back at it, and happy that you're writing schedules for OR! And, wow, impressive standing-start 400m -- you've got some wheels.

Gordon -- Heckuva tempo on Tuesday. I am feeling very good about my prediction. Taper well!

RRR -- Summer of RRR! I'm looking forward to seeing how the strength work and biking translate in the 2-mile race.

jot quill -- Yeah, nice week. Congrats on the 2nd OA, and don't worry about a little cut-back week in California.

dirtroad -- The only defense I've found for deer flies is a hat and long sleeves. They are pure evil!

CM -- Crush it tomorrow!

LongWay -- Listening to your body and backing off the paces was a good call. Have a great race on Saturday!

sub 6 -- Looks like a fun racing schedule. I'm jealous ... would so like to be racing again ... and not giving up quite yet ...

JQ-congrats on the 2nd place! 700 participants for an office race! You must work for a big company or live in a really large city. That's bigger than most of our 5ks around here.

Stone - Great work with the 62.2. That is moving.

Coyote - Good luck at Bolder Boulder. I am sure you will rock.

As for me, I just completed seven days of Stone’s 21-day cycle. Thus, OR/SC 2.0 is underway. With mostly full-blown summer weather this week, there were some tough runs, today and Thursday most notably. Felt like stopping after six reps on Thurs., then 8, but gutted it out for the 10. To change things up, Stone put me on the K system. Will still use miles here below...

M: 10.15 at 6:52 overall...10x500 workout...felt good...averaged 5:22.8 for the reps

T: 12.42 miles (20k) easy...7:24 overall

W: 12.58 miles (20.25 k) easy...7:20 overall

T: 12.42 miles total at 6:49 overall...10x1k workout...pretty much fell off a cliff in rep

5...warm/humid...averaged

5:57.8 for the 10 reps...target zone was 5:38-5:46..slowed a lot toward end

F: 12.58 miles at 7:19 overall...warm

Sat.: 12:58 miles at 7:18

overall...warm/humid

Sun.: 17.35 miles at 7:22 overall...in the

hills...hot/humid...83

+ 69 when done

90 miles...and sexy...just for you, GT

Have a great week, everyone! Happy Memorial Day!

M, 47, 5’ 8”, 160, no present race goals, but will find something as a goal once I am in the 30-40 mpw range (hopefully by the end of July).

Nothing too exciting:

M, W, F, Su: 20 minutes easy each day for a total of in the 10.5-10.75 range.

First double digit mileage week since January, maybe for the year.

Will do 4 x 20 minutes next week as well, but will try back-to-back days for the first time.

Male, 27, 160 lbs, father to two, grad student

Goals (still):

sub 40 10k

sub 19:30 5k

sub 4:55/5:15 1500/mile

Monday: Off

Tuesday: 7 miles @ 9:07 average on artificial turf (HR avg. 167, kind of humid) + 8 x 15 sec strides. Averaged about 9:15 for every mile except the second to last where I ran 7:47

Wednesday: 8 miles @ 9:53 average on the treadmill (HR avg. 157). Alternated between an incline of 1 and 3 on odds and evens

Thursday: Off

Friday: 5 miles @ 9:50 on the treadmill

Saturday: 8 miles @ 9 average on the treadmill (HR avg. 157). First 2 miles @ 10, next 4 @ 8:57, last 2 @ 8

Sunday: 12 miles @ 10:05 average outside (HR avg. 150). Long runs have always been my Achilles heel. If there is a run I’m most likely to blow off, it’s this one.

Total: 40

I was going to try for 50, but decided to just do 40. This build up has been slower than I wanted, but I’m staying injury free so lesson learned. Other tidbits, I got an FR245 for my birthday on Wednesday and it is such an upgrade from the FR35. So much room for activities!

Stone - That's a pretty solid week. And a good 400 time. I was tempted to take part, but I already have enough experience coming in dead last *cough* TDR's leaderboard *cough*

GT - Nice easy week. Was that Friday workout taken from Komen's old training group? I remember Bob Kennedy talking about doing a workout like that and Komen running it in lane 2 just because he could.

RRR - I'm liking the 3 x 1 mile workout. What effort did you run those at? I'm expecting great things from you on Friday RRR!

JQ - That's a good week, mate! Lots of quality here. One note, I think you accidentally reversed the labels for the km and mile splits

dirtRoad - Nice mix of stuff this week dirt. Unfortunately I have no advice for your bug problem. I'm Mexican and bugs pretty much always just leave me alone. One benefit of being a short dude.

Coyote - Wtf. You're a lot older than I thought you were. I thought you were like 40 for some reason. Excited to hear your race report from Bolder Boulder!

LWFH - I can understand that. Track stuff is my favorite, but it can wear you out pretty good. Especially if you spike up for it. I think you're ready for a 5000m PR too, mate

Sub 6:00 - Sucks about scratching the half. But I'm liking the variety of race distances you have planned out. Solid tempo workout too

Allen - Nice to hear things are going in the right direction. When I'm injured I'm garbage at cross training. And yeah, 48 on a bike sounds terrifying.

OR - That's a solid week! I'm envious of your easy pace

Smoove - Baby steps, man. Better too slow than too fast.

33/5-6/160

“I just want to win. I don’t care about being the best player.” -Kawhi Leonard

Chicago in October

Small 10k in August

Another week of building

29.5 mi in 5 runs - after 4 shorties, did 10.5 @ 8:51 this morning. Kept the pace really easy - felt nice to cover the distance.

27 mi biked the other 2 days

Because I don’t want to be left out, will go for the JQ 400 TT at some point in the next couple weeks

Happy Memorial Day to all and HUGE thanks to those who served!

S - Off

M - 4

T - 4

W - 4

Th - 4

F - 3

S - 6 in 7:21 avg

Total: 25 miles

The big win for the week was not taking any days off after Sunday. I was this close on Friday. Rolled over to go back to sleep and then just felt too guilty to sleep. So out the door for the remainder of the time I had.

The hammy improved to the point where normal easy pace is doable without pain. Another week and I think it will be solid. Posterior tib is not 100%. No sharp pain, but a dull ache sometimes. PT says I can run all I want at easy pace, so I'll be slowly building miles while continuing rehab.

That reminds me, somebody asked about what I'm doing for posterior tib rehab a week or two ago, and I forgot to respond. Two things with the PT: Astym and isometrics. We're slowly building the isometrics. Started as 5 x 1:00 single leg calf raises (hold at top, 2:00 rests), then 2 x 20 calf raises with a slow descent, now 2 x 20 eccentric calf raises with slow descent. Take a rest day every 2-3 days to prevent overworking it.

James - nothing wrong w ramping up slow and getting some good E volume.

The milers felt super easy for the first and threshold pace for the 5:4xs. Ended feeling like I could for sure run another one faster and prob two.