Road Racing and Training Thread - Week Ending 1/19/20

angryjohnny wrote:

runrincerepeat wrote:

You have to run with the strap on for reliable info

Please head over to the PNSO or Trump threads if you want to discuss strap ons.

I believe the internet has just been won for today.

(and you owe me a new keyboard)

nooky wrote:

OR - been following your posts for a few months. all your runs seems to be at a similar intensity - rarely slower than 7/mile, most often progressing to low 6s. any thought as to varying your paces a bit? seems as if you've been going through some injury issues. no judgment - but perhaps you'd be better served not running so fast all the time? from my limited experience, even top-shelf elites don't run 6-something paces every run of the week, as it seems like you've been doing. again - not an expert - and you're obviously a much more talented runner than I am - just would like to hear your thoughts as to why you're constantly running progressions to near sub 6s on most every run. have you considered that might have something to do with your injury susceptibility?

What a great post and thank you for your interest.

I am at a loss for words, which is probably a good thing.

Just because it's always useful for some context on OR's training style :p

In my opinion there is probably some correlation with injury and more consistent fast paced runs, but honestly in OR's case I'm inclined to believe his current injury is probably due to something else (based on his history).

As a side, I actually think his style of progression flyers all the time may actually be less injury prone than the more popular modular training approaches. Reasons why: 1) progressions ease your body into fast pace in the most natural and smooth way without sharp transitions 2) because of the consistency, I would wager his body has adapted very well to doing that one thing

But also I'm not sports physio/doctor so it's all just conjecture from me :P

Whoa! You said it better than I could, and having gone over the injury issue a bunch of times in my mind, I would have to agree with your “conjecture.” Your two points are EXACTLY what I have been thinking for a while now, and it is as if you are reading my mind. I just love easing into fast runs, and no doubt my body is adapted to it (years of practice doing it). I note that this does NOT mean that I think anything less of Stone and his approach to training. He has a brilliant mind for running, and he gave me a program that was well suited to me...and I would not be averse to doing that type of training again.

This time on the shelf has been tough and has me thinking a lot...probably too much. Running has to be from the heart and spirit, and less from the mind. And if if does come from somewhere in the mind, then it has to be an automatic type or second nature type of response...like a reflex.

Bless you, JQ. We are all happy to have you here.

And a note to my friend stat...you are right about forcing myself into a race. Please remember though two things....one, my 51-year-old biological clock is ticking, and two, I have always had ants in my pants...do not like sitting by and waiting.

@jot quill - I received a few mentions on Strava about how thankful they were that I was able to stay as consistent as I did. After the race, I noticed that 6 runners finished between 2:58:00 and 3:01:00, so I hope I played some part in that. I would gladly do it again for another marathon.

Tyler_Runs_Lifts wrote:

@jot quill - I received a few mentions on Strava about how thankful they were that I was able to stay as consistent as I did. After the race, I noticed that 6 runners finished between 2:58:00 and 3:01:00, so I hope I played some part in that. I would gladly do it again for another marathon.

Willing to bet you played a huge role! That first half pacing is key for a lot of Sub 3:00 hopefuls. I remember the first time I broke 3 I followed the pacers, was on my last legs at the finish line with extremely even pacing so I 100% attribute the success to the pacers :)

45M 5'6 128

Recent PRs: 16:29 5K , 33:59 10K, 1:15:14 half, 2:42:22 full

Next races: Local tuneup half marathons TBD, London Marathon 4/26/2020

M: Track WU 1@6:46, Yasso 8x800/400 rec (b/t 2:36-2:40), Recovery 1.3@9:06 - felt left hamstring tightness during intervals so shut down the workout after 8 repeats and did not try to run faster

Tu: Orange Theory Treadmill HIIT (Recovery Pace) 3.8@6:28

We: Track WU 2@7:06, Tempo 8@5:56, CD 2@8:10

Th: AM Treadmill Easy Progression 3@6:51

PM Park Easy 3.1@7:49, Orange Theory Treadmill HIIT 5.1@5:27

Fr: AM Orange Theory Treadmill 1 Mile@5:00 (2-4% incline) + 1.3@5:19 + +0.7@6:00+ 0.6@5:25

PM Treadmill Easy 6.4@7:30

Sa: Group Long Run 19@6:46

Su: Recovery 6.2@8:22

Comments:

Congratulations to Runn3rgrl and Birdwatcher on the OTQ's!

HHW: I was just wondering about alternatives to the treadmill. Thanks for the info on the elliptical. I think the Garmin training status is all dependent on receiving accurate HR data. If you have some false HR readings it can really mess up your training status. I don't wear a chest strap (don't like how it feels) so I have to live with false readings from my Garmin 935 wrist HR or my HR armband.

mdubs: Solid week of training.. nicely executed 7x1200 workout

Powsloke: I am going slower on my easy runs.. feeling a little overtrained and I think it would be helpful run more easy runs around the 7:45-8:30 pace range. I am trying to get my mileage up to 90+ miles for my weeks so need to slow down the recovery/easy runs.

AJ: Great story about the UAB invitation and meeting Titus Wanders who pulled off a huge upset over some of the WCAP Army guys.

JQ: Good luck.. I am sure you are going to kill it in whichever marathon you choose to race in. Interesting workouts by time intervals and your precision run studio workout. Definitely reminds me of my Orange Theory workouts. I wish the Orange Theory treadmills would go up to 12.5 mph though (caps at 12 mph)

Tyler: Nice goal for Boston. Solid pacing for the Louisiana Marathon too. I'll never forget the pacer who helped me get my first BQ (3:09) at Mountains 2 Beach in 2017.. taught me about the importance of running an even effort paced marathon. I just wish there was a sub-2:40 pace group at London this year.

OR: I am really sorry to hear that your Frankenleg problem is back. You still have the speed as shown in your 2 runs this week.

Coach Jeff ROC: Really tough of that knee to give out like that in the race. Wishing you a speedy and full recovery.

SC: Solid quality workouts in your training week. I might try that 5 gears workout on the treadmill as well. Thanks for the idea!

HHW: Nice very challenging Q1 long run workout. I wonder if I should convert some of my Hanson's long runs into Daniels style Q workouts.

moke: Nice set of workouts for the week. Good luck getting sub-16 in that 5K race.

pewow: Hope you are feeling better from the flu. Did you get the flu vaccine shot?

Smoove: Great to see you out running again.

GFMAH: Just keep building up that mileage slowly. You are doing great!

AJ: Great workouts and great mileage preparing for London. You should be able to easily PR at London.

GT: I wish I could be like Elsa but 2018 Boston wrecked me pretty good. Living in Southern California does not prepare you at all for the cold.

Runnersam: Congrats on 5th place in that 50K race.

imagebearer: Nice 5x1200 workout and T5 tempo run.

Sub-6: Impressive volume for the week especially over the weekend. Good luck in your half race.

THOUGHTSLEADER: Another solid week of training. I think I have a pair of Boston 7's Boston Marathon edition. Nice running shoes.

statfanatic: Congrats on the solo 3K win. Strong 8x1K workout too.

IllinoisRunner: Congrats on the win for the 1600.

Guy Broman: Interesting cross training for the week between the indoor rock climbing and the work with the snowplow crew.

mikemike: Hope your hip flexor gets better soon.

drcrusher: Sometimes life, work, family gets in the way of running and there is nothing you can do about it. Solid cutback week for training.

mdubs: You probably are fitter than your planned workouts. Nice job with them.

HHH: Good luck in the mudfest XC race this weekend.

BHViking: Solid week of general aerobic running.

jewbacca: Hopefully your right knee will stay calm after your left knee gets better.

Darkwave: Congratulations on a great Houston half race and the 3rd place in your age group award.

coccoon: Solid week of training and very nice long run. 3x4@MP in the middle of a long run is a very tough workout.

Bruin - Just to be safe, I am not running today, but I have a good feeling in my body. I sense that I will soon have the upper hand over this injury. I cannot wait to stomp on it and pound it into oblivion. Will let you know when it happens.

Posting late this week. Last week was not a great week for me but before I get at that I'd at least like to give a shout out to this past weekend's racers.

Coach Jeff - Take care of that knee! I assume that you don't have any other goal races in the near term, so that gives you a bit of time to take the time you need to get things right with the knee. Yeah, not the best time for things to go bad unfortunately.

Great Job all around for the Houston crew. Two OTQs and that was solid performance by darkwave.

Male 51 5'8" 137lbs

PRs

Marathon 2:57:06 Dec 2018

5k 19:00 June 2018

Upcoming Races

April 2020 Boston

Oct. 2020 Chicago

Mon. 6.1mi Easy

Tues. 6.2mi Easy

Wed. 8.3mi Easy

Thurs. 5.1mi Easy

Fri. 6.2mi Easy

Sat. 17mi Easy

Sun. Unplanned Off, ER visit

Total 49.1mi

None of the weekday runs went as I really wanted for various reasons so the mileage for the week is a bit low. My LR on Saturday went pretty well so I thought things were turning around, but on Sunday I had to make a trip to the ER instead of heading out for a run.

Hope everything is OK, SI!

@Still Improving - Good way to keep a positive mindset with that LR on Saturday. And I hope everything is OK, because an unplanned ER visit is NEVER good.

That’s no good SI. Hope everything is ok.

I have been lazy this week due to the fun of the flu. Picked it up on Sunday after my 14 miler (won’t call it a long run) . Still running a fever and trying to get sleep. Will update thread later this week. Hope all are having a good one!

Hope you are okay, SI.

Hope you can ditch the fever and get some sleep, Lanc. The flu stinks.

Best of health SI. Again really appreciate the wisdom you shared about my own training last cycle. Has really helped so far and another good albeit badly paced tempo today, with me in general getting an extra day of quality and more mileage each week.

You OK, still? Gives us a shout and let us know how yer doin'.

All is good for the most part. I did have to take two days off running and I am easing back into running again. No traumatic injuries or anything like that. Mainly it was an ER visit because the situation popped up on a weekend. I can share details for the curious. Nothing exciting but there might be some humor in the whole situation.

Still Improving wrote:

All is good for the most part. I did have to take two days off running and I am easing back into running again. No traumatic injuries or anything like that. Mainly it was an ER visit because the situation popped up on a weekend. I can share details for the curious. Nothing exciting but there might be some humor in the whole situation.

Do share. Humor is always welcome.

Bruin1996 wrote:

I just wish there was a sub-2:40 pace group at London this year.

I heard they were planning on having a giraffe pace sub 2:40 this year at London, just as soon as he figures out how to convert min/mi into min/km.