Road Racing and Training Thread - Week Ending 2/9/20

Male, 42, 5’11”, 170 lbs

PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)

Goal race: TBD

M - 6 miles

T - 14.2 miles

W - 6.3 miles. Including progressive speed tempo. 2 x 1.5 miles with .25 mile recovery jogs. The 1.5 miles broken down as (.5 mile each at HMP/10KP/5KP...2:56/2:48/2:42). Followed by 5 x (:30 on / :30 off). 4:52/avg for the ons.

Th - 10 miles. Pacing Mrs. Stone.

F - 8.5 miles. Including 6 mile aerobic tempo at 6:12/avg.

Sa - 15 miles

Su - 16 miles. Pacing Mrs. Stone.

Weekly Total: 76 miles

Year to Date: 322 miles

Finally got my act together. Planning on stringing together a few more weeks like this before jumping in a race. Hope everyone else had a great week.

Mrs. Stone’s week:

Female, 44, 5’6”

PRs: 21:20 (2016, 2019), 1:36:43 (2019), 3:28:24 (2019)

Goal race: Boston Marathon (4/20)

Goal time: sub 3:25:00 (7:49 pace)

M - 6 miles (9:37)

T - 6.2 miles (9:55)

W - 9.2 miles (9:02)

Th - 10 miles total (8:15). 2 mile warmup, 6 mile continuous alternating tempo as 6 x (.5 mile at 7:42/avg, .5 mile at 7:10/avg), 2 mile cooldown. 7:26/avg overall for the middle 6 miles.

F - 5.8 miles (10:18)

Sa - 6 miles (9:23)

Su - 16 miles total (8:43). 10 miles easy, last 6 miles: 8:24, 8:12, 8:06, 7:57, 7:39, 7:07

Weekly Total: 59 miles

YTD Total: 275 miles

Strong week. Both workouts went very well.

34/m/6’2”/180 lbs

Goal Race: Hyannis Marathon on 2/23

Goal Time:

C) Sub 3

B) Sub 2:55

A) Sub 2:53

Week ending 2/9:

M: Off running. Heel drops/rolling

T: Q2 (16 total) - 3E+4x(2M+1E)+1E. Goal was to run a notch faster than M but not quite T. Overall avg. 7:05. Segments were 6:37/6:34/7:26, 6:13/6:26/7:56, 6:25/6:28/7:42, 6:13/6:13/8:02. Achilles seems be improving but can still feel it.

W: 8 @ 7:58

TH: 6 @ 7:47. Achilles felt noticeably better. Barely felt it. Was in Hartford for work running along the river. I slipped on some mud going down a decline and almost slid into the river. Scary.

F: 6 @ 7:05. Felt really really good. First completely pain free running day in more than a month. Zero reason to run this fast other than I didn’t have much time and just felt like having fun. My son was in the emergency room the night before so only got like 3 hours of sleep.

S: Q1 (15 total) - 5E+8 hard w/ last 2 fast finish+2E. 5 up @ 7:44 and then 8 @ 6:09/6:22/6:17/6:06/6:07/6:02/5:42/5:32 followed by 2 down @ 8:10. I wasn’t planning on running quite this fast but I felt incredible. The first mile split surprised me so I slowed down a bit. 6:22 and 6:17 felt too easy so decided to press it a bit. Never went all-in but definitely an effort. Heart rate stayed below 170 which is a good sign. Another pain free day.

SU: 9E @ 7:54. Felt somewhat sluggish. Slept poorly last night. I think Thursday night plus the 5-6 hours I got last night are adding up. I need to focus on getting rest this week. Achilles was a little bit sore at the end but nothing too worrisome.

Total: 60 miles.

Notes:

-Reduced volume and eccentric heel drops seem to be solving the achilles problem.

-Saturday workout was a big confidence boost for me. I felt really strong. Clearly the 2 6 miles days leading up helped.

-I am feeling fresher on 60 miles than I have in awhile. Will probably try to keep things in the mid 50s this week and then reduce to 35-40 leading up to my race.

-This is the second time my son has gotten croup this winter which seems a bit odd. Hearing your child having trouble breathing is one of the more terrifying experiences in life.

"Listen, I'm moving specific. They won't know what hit 'em by the time I'm really finished." -Dounia Tazi

Starting 11 Weeks to Boston

M - 10mi including 6 x 30s random relaxed pickups in the last third.

T - 5mi AM -- 6mi PM

W - 14mi including 13mi steady, averaging 6:34 pace

T - 8mi AM -- 6mi PM snow run

F - 5mi AM snow run, this one almost broke me mentally. Something about consecutive runs in the dark on fresh slippy snow in an 11 hour window was getting to me -- 6mi PM, felt great

S - 6mi snow run, nope this is the one that broke me. I am broken. If there's new fresh snow again tomorrow I'm quitting till May.

S - 17.5mi including 4x3mi with 1km jogs (6:02 pace, 6:01 pace, 6:03 pace, 5:57 pace)

Total - 83.5mi, New high score.

M25, 128lbs, 5'7"

PRs: 2:36 M, 1:14 HM, 16:10 5K, 4:38 mile

=== 02/03/20 - 02/09/20: 102.2 miles ===

> Mon

[5:45 AM] 12.31 miles @8:32

[10:15 AM] 5.5 miles @8:19

> Tue

[5:45 AM] 11.16 miles @8:31

[11:00 AM] 5 miles @8:16

> Wed

[5:45 AM] 11.24 miles @7:19, 4x(1mi on, 2' jog) + 4x(30" on, 60" jog)

5:26, 4:59 avg

5:33, 5:30, 5:23, 5:21

5:02, 5:07, 4:56, 4:52

Left toe feeling a bit painful post-workout. Has been mildly sore off and on since the start of the year. Need to monitor. UPDATE: later in the day feels a ton better which is encouraging.

[11:00 AM] 4 miles @8:04

> Thu

[5:45 AM] 10.55 miles @8:33

[11:15 AM] 5 miles @8:18

> Fri

[5:45 AM] 11.4 miles @8:32

[11:00 AM] 5 miles @8:08

> Sat

[6:45 AM] 18.07 miles @7:05, 10E 5M 3E

5:43 avg

5:47, 5:46, 5:44, 5:43, 5:37

> Sun

[6:45 AM] 3 miles @8:24

> Weekly Notes

Feeling pretty good overall, boring week but happy that 2020 has been very consistent so far.

RRR 36. 6ft. 182

Starting from Scratch

Sun - off

Mon - heavy lifting + 2.6 jog

Tues - lifting heavvvvy

Wed - 2.7 miles of lumbering around

Thu - heavy lifts

Fri - off ( cut tip of thumb off Thur night)

Sat - 2.7 mile jog

8 miles

3x60 mins lifting

Gonna be a long slow road back.

RRR - The road may be long and slow, but at least you are on it.

GT - Nice week. Congrats on the new high.

Stone - That is a solid week (good temp effort), and it is nice to see you moving forward.

As for me...I made it to 60 this week...in five days (five runs). I think the leg is just about “there.” Essentially got released from PT on Friday, but she is keeping things open for me in case I need it. With Shamrock looming (6 weeks from today), I need to get longer and faster. I do have a plan (or approach) in mind. Will see how it works as the weeks unfold.

M: 9.51 at 6:37 overall...full progression...7:26, 7:04, 6:53, 6:40, 6:33, 6:30, 6:26, 6:23, 6:00, 2:56

T: 9.5 at 6:43 overall...a bit sluggish to start this pre-dawn hustle...6:34, 6:37, 6:38, 6:20, 3:02

W: 13.26 at 6:41 overall...felt strong in the second half...the pace just came...light rain and breezy...6:40, 6:41, 6:28, 6:31, 6:20, 6:13, 1:40 to finish...nice control

T: off/rest

F: 13.5 at 6:54 overall...in the hills...very windy...slugged it out, but felt better at the end...6:47, 6:28, 3:13 to finish

Sat.: 14.5 at 6:54 overall....in the hills...breezy...similar feel to the day before—sluggish in the first 9 or so, and then felt better...6:37, 6:43, 6:45, 6:39, 6:30, 3:04...good control

60 miles

Got my bib number for the race. Was given 22 and that pumped me up. Perhaps rewarded for my performance there in 2018.

Have a great week, everyone!

M35, 6’-1, 155

PB / 2020:

Mile 4:06 / NT

5k 14:32 / NT

10k 31:30 / NT

Half 1:08:31 / NT

Full 2:32:50 / NT

Upcoming Races:

3/1: 10k

3/15: Half

3/27: 5k (track)

4/5: 10k

M: easy, 10M

T: strength/speed, 2x (800/4x200) @HM/5k->10k/Mile pace (2:38/36’s->2:29/33’s) 400/200 jog, 8M

W: easy, 7M

T: easy, 12M

F: easy, 9M

S: long run, 16M w mild progression (7:30->6:00)

S: off, —

2/9 Total 62 (6d)

2/2 Total 34 (4d) *sick

1/26 Total 55 (6d), LR=16

1/19 Total 52 (6d), LR=13

1/12 Total 60 (6d), LR=16

1/5 Total 62 (6d), LR=14

2019 Totals: 2,811 miles in 296 days

M 31, 5’10/160

Goal Race: Sub 1:21 Brooklyn Half

M: 6.9 Central Park outer loop @8:35

T: 7.2 total track workout: 2 up, 4x400/4x300,4x200 — avg. 79/58/36. 2 min between sets, 1’ between 400s, 45” between 300s, 30” between 200s. Felt great running fast on a track. 1.7 down

WED: 6.9 Central Park outer loop @ 8:10

TH: 6.7 total threshold run: 2 up, 20’ run at 6:09 pace. Pacing remains a WIP. I went out way too hard here, probably 5:50ish pace, the first 800. Steadied to a 5:59 mile/6:15 second mile (some wind)/6:08. This was only about 36 hours after the Tuesday workout so I didn’t feel too great, but pleased to get through it.

FR: 6.9 @ 7:50. Ran in the infinity reacts they gifted us for Project Fearless. They were very supportive and the run felt good.

SAT: 14.6 @ 7:06. Per usual, take out the first half mile warmup, and this was more like 7’ pace, so very pleased. 2 slow miles when I was running into some major gusts on the West Side Highway (7:26 and 7:20). Some choppy miles getting to Riverside park. Once I got back to the park, last 2 miles I ran at M 6:39 (downhill-ish) and 6:42 (uphill including Cat Hill) without deliberately pushing.

SUN: Going to go out for an easy 6 shortly

Should put me at 55 for the week. Might not be a high score (likely had something higher in college), but close! First group workout for Project Fearless is Tuesday, and looks like 5x1000 with 90 second rest. Depending on the terrain I’ll be thinking about trying to run smoothly at 5:45-6:00 pace.

M, 44, 5'9, 130s?

Training for low-key hilly eight-miler in early April, local cross-country series in spring and summer, and whatever else comes up, but mostly just trying to gradually rebuild fitness at this point.

M Planned day off

T Fitzgerald Lake trails easy. Out to the dam, through the lake loop, and then a short jaunt through a network of trails bounded by a loop of woods road. Planning to gradually extend that part of the run over time. Today's run finished with a fun little rollercoaster descent, then back to the dam through a stand of big pines, and so home. Handled the trails noticeably better than last week. 50 minutes +/-

W 2 x park loop easy/steady. Not terrible, but felt kind of sluggish and out of synch. 45 +/-

Th Turned into an ice rink overnight.

F Family stuff came up.

Sat 2 x park loop easy with a few easy pickups over the last k. Early start felt good. 45 +/-

Sun Sawmill Hills trails easy. Out to the cliff and back with a few easy pickups coming back. Early, cold, but legs felt good. Continuing to feel stronger on the trails. 50 +/-

Running without a watch, so times are just a guesstimate, but something like 3:20 for the week.

Things kind of went sideways on Thursday and Friday, but the days that I did run mostly went well. Extended one of the trail runs and mixed in a little very light fartlek on a couple of days. Goal for next week is to add a little light hill work and possibly extend one of the park runs.

Have a great week everybody!

Male, 26, 6’4”, 147 lbs

PRs: 4:54 mi to 2:47:14 M (2018)

Goal: 58min Broad Street 10M, sub 30 200m

Mn - 8 @ 7:55s + 8x10s hill sprints (walk down recovery)

Tu - 12 w/ 3x1600 @ T w/ 400 rec, 2x150 hard with 6min recovery

Wd - 6 @ 7:15s

Th - 5.25 @ 8:05s

Fr - 7.25 w/ 4800 @ T+ 5s-20s (goal)

Sa - 8 @ 7:25s

Su - 14.5 @ 7:55s

Total: 61

Good second week of training, will shoot for 70 next week, all runs but wednesday with wife (different pace workouts as well)

Tu - 5:55 5:56 5:51 w/ LancRunner then ~150s hard to build pure speed

Fr - 4800 in 18:14 via 6:04 6:04 6:06 all on the track, closer to 6 effort but some intense wind, will try for either 4 miles or just under 6 next week

-RS

Forgot to add, 7 strides in the last mile of saturday's run

Stone - Very strong week for the stone family, good comback from some previous illness ridden weeks

highhoppingworm - your workouts look like you will be right around that A B goal

GT - nice job with that 4x3mi, quite a workout and a good sign with 11 weeks to go

JQ - doesnt look like a boring week to me, solid workouts and volume

RRR - best of luck on the recovery

OR - good week as normal, glad the leg is coming around

M26, 145lbs, 5’9

PBs: 32:53, 2:33:32

Goal: VLM

Mostly easy running this week except for:

Wed: 2.5mi warm up + 6x1mi w/ 40s jog (5:24, 5:22, 5:18, 5:16, 5:20, 5:18) + 4.5mi tempo @ 5:38mi finishing w a fast last 400 (72s) + 2.5mi warm down

Sat: 4.7mi XC race

Only had one tough workout this week as I’d raced a 10k the previous Sunday and had the XC race on Saturday.

I’m quite pleased with my Wednesday workout. I’d been having really bad weeks for the past few weeks and that was my first really good workout in a while.

The XC race wasn’t as good. Where the terrain was decent I was passing a lot of people, but where it was muddy I was getting passed, and it being an UK XC race, a lot of it was proper muddy. It was my first XC race ever, so I guess I still have some figuring out to do on how to run the muddy bits.

Hi everyone. Retired the hoggy jobber username so that you're not obligated to abbreviate it into a juvenile sexual act and will go by coffee dad now.

M36, 6'1" 160 lbs

PRs: 19:45 5K (July 2019), 1:34:43 HM (November 2019)

Goals: Whiskey Row Marathon (5/2), eventual BQ

M: 5.5 mi easy

Tu: 20 min easy, 15 x (1' @ 10K pace, 1' @ Mish pace), 20 min easy - 8.8 mi total

W: 5 mi recovery

Th: 4 mi easy

F: 13.1 mi on mountain trails, 920 ft elevation gain

Sa: 4 mi easy

Su: 10.2 mi, last 3 at Mish pace (7:40)

Total: 50.6 mi

First ever 50 mile week for me (or 45 for that matter). Fartlek workout on Tuesday felt smooth. Solid race-specific long run on trails on Friday - did 5 repeats of a 1.3 mile out and back where the out pretty steadily climbs about 180 feet. Felt surprisingly good on today's 10 miler so picked it up for the last few miles. Very pleased with this week.

Goal for next week is to keep the ball rolling and start increasing the long run a bit.

Female, 45, 5'4", 105

PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42

Goal races: One City Marathon, Boston Marathon (maybe), Garry Bjorklund Half.

Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full

Next races: One City Marathon (March 1).

69 miles, 24 "miles" of pool-running, and 1000 yards of swimming

M: 6 miles very easy (9:03), upper body weights/core, 2 miles (8:41), and 6 "miles" pool-running.

T: 7 miles very easy (9:17), yoga, 5.5 miles very easy (8:41), plus drills and strides.

W: 14.5 miles on the roads, including 2x3 miles in 19:24 (6:35/6:30/6:18) and 18:50 (6:21/6:25/6:04*) with 4 minute recovery between the two, followed by four "fast-but-fun" .25 mile reps in 88, 90, 91, 92 with full recovery. [*suspect Garmin error on the last mile - probably closer to 6:15 pace.]

Followed with leg injury prevention work and 500 yards recovery swimming.

Th: Upperbody weights, core, and 12 "miles" pool-running.

F: 8 miles very easy (9:19), yoga, 4.5 miles very easy (9:27), plus drills and strides.

Sa: 21 miles progressive, split as first 7 averaging 8:50, next 7 averaging 7:32, last 7 averaging 6:47 (followed by 1/2 mile cooldown jog). Followed with leg injury prevention work and 500 yards recovery swimming.

Su: yoga and 6 "miles" pool-running.

Some notable weather this week. Wednesday's workout was done in 20 MPH winds - it was paced more evenly than it would appear from the splits - miles had head, side, or tailwinds. The four .25 intervals were all done with increasing effort, but also increasing headwind.

My second run on Friday was probably the closest I've come to bailing on a run in a while. My rule is that if it's miserable, I do it. If it's dangerous, I bail. A squall came through during the run, with winds that knocked me to the side and rain heavy enough to wreck visibility and cause localized flooding. I was running through ankle deep racing water that was rising, and was about to bail and seek shelter in a store when the weather eased just enough for me to feel comfortable finishing the run. Well, mentally comfortable. That was a long long hot shower I took post-run.

Sunday's long run marked the end of this very short marathon training cycle and the start of taper. I was pretty happy with it - I felt strong and controlled, and could have kept going at the end. The 6:47 pace was mostly into a headwind, so hopefully I'm a bit fitter than that on race day.

RunnerSam - Thanks very much. Best of success to you with Broad Street. How are the legs feeling?

coffee dad - I very much like the new handle. Welcome again to you.

Shoutouts:

Good solid week for you, Stone, and the Mrs. as well.

HHW - I hope your son feels better. And I know you know this, but don't risk anything with that Achilles this close to the start!

GT - I despise the white sh1t as well.

JQ - that is a massive week!

RRR - good to see you're on the road back - it may be a long one, but you're on it. Ouch! on the thumb.

OR - Really good news about the leg. They're sending out bibs for Shamrok already?

GNR1 - I am so confused by your Tuesday workout? What the heck did you do?

Thoughtsleader - good week for you. I'm going to enjoy seeing what Project Fearless has in store.

GFMAH - good rebuilding week for you. It goes without saying, but ice sucks.

RS - I have some idea what that wind was like on Friday. Crazy.

DietBacon - I've never run cross-country, but I am sure that running well in mud takes a certain gait.

Coffee dad - Love the name. That Tuesday fartlek looks challenging. I'd rather just do 15 at 10K pace and then 15 at M pace :)

dw - Indeed, my much improved leg has really made me feel GREAT. I got my Shamrock bib number via email three days ago.

Stone - Not a bad week. That timeline sets you up for Broad Street pretty well.

HHW - Nice week, couple of good longer workouts in there.

GT - Good stuff persevering through the snow. Weeks like that will have you tearing up heartbreak in a few months.

JQ - Boring and consistent will get you a long ways.

RRR - Nobody uses their thumbs anyway. Wouldn't worry about the loss.

OR - Pretty sure Ritz is only using a 6 week build for the trials. Should be plenty of time

TL - Short repeats are the best repeats. Solid week overall.

RS - Nice week, couple solid workouts.

A slight step forward this week which is better than nothing I suppose.

M - 10.5 easy

T - wu/cd + 600, 600, 500, 400, 400, 300, 200.

Missed my 2nd 400 split thanks to an auto lap mile split so that one is a guess.

Splits: 1:45, 1:36.0, 81.5, 60.5, 57ish, 43.0, 27.1

W - 5 easy. Crappy weather and a painful filling so I was lazy.

T - 6 easy. Same excuses.

F - 4 easy + 7 easy with strides

S - 10 wu/cd and post race workout miles + 1 mile race in 4:16.35.

Also 1 missed 800 race bc I was doing strides on the backstretch as my heat started (whoops).

Post race workout consisting of 30, 40, 30, 40, 30 alternating hard/fast, and then 4x200 on 45 seconds rest. Good long jog between the first part and second part to get to the track.

Workout splits: 27.1, 29.0, 28.1, 28.2. (With, into, with, and into the wind).

S - 14.5 mile long run. Had to trim the last 1.5 off because I was running late for church