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

Some comments:

Stone - Nice week man. I need to focus on adding a few "med-long" runs into my week if I ever really want to get my mileage up. Good workout too. Mrs Stone had a nice week as well.

hhw - Another nice week. Glad to see the achilles is feeling better. Those eccentric heel drops solve the worlds problems sometimes. On the dad note... croup does really suck. My daughter was a constant "crouper" whenever she would get a cold. It's nerve wracking. Take a deep breath, they can breath, it sounds worse than it is. No easy solution unless it's really bad, then the doc will hit them with a steroid and it goes away in hours it seems.

GT - Nice week! 83.5 is no joke. I'm hoping that maybe i try and hit 75 in this cycle going into Broad street. It's either find more time to do singles, or like you, throw in multiple days of doubles b/c time wise, that's just easier with work and kids. That is one heck of a long run. At 17.5 miles and some serious tempo in there, did you fuel at all?

jq - Ah how far you've come when 102 miles is a "boring week". You're an animal.

rrr - Be cool. long slow roads and journeys are the ones that make life worth living. Also, hold on to all appendages unless a doctor suggests to get rid of one.

OR - Good to see you hitting the hills and gaining some momentum back.

TL - Nice week and mileage. Nice long run, but that felt great.

RunnerSam - Nice week. Mileage coming back. I like the addition of speed and strides in your weeks, I need to do a better job incorporating those. And maybe some hill work... but I say this all the time, and yet, I'm still saying it.

Coffee dad - New name is gold. Feels good to hit 50 right?! Just wait until you 60, feels even better.

darkwave - and epic 21 miler. Nice work after a not very easy week. Including that solid 2x3 mi.

stat - there will be other 800s. Nice mile, any details on the race? Some online stalking tells me that it was a close race, how'd that look?

surgical - welcome to the thread, what was the surgery for?

sub6 - Nice week. Tempo, speed, long run, can't ask for much more than that.

mdubs - Nice race man! Always need to celebrate those PRs and 19 seconds is no small amount.

NiceGuy - Friday weather was nuts for us NE peeps. The wind was out of control. As for the Pegs, i don't know. Don't take my word as the be all end all, but I find them to be a solid trainer, but don't always work for me as I think, like you said, they are not very "plush". Some people like that feel, I'm not there any more.

Guy Broman - Those quotes are great. Lots of good words about the beacons... maybe I will pick up a pair... i'm a shoe junkie and always looking for something to add to the rotation. You and OR both seem to really enjoy them.

Pappy - Good to see you back here. I'm to get rolling again!

tyler - Nice half man! It's gotta feel great to hit the stretch goal. Heck of a run.

LancRunner wrote:

stat - there will be other 800s. Nice mile, any details on the race? Some online stalking tells me that it was a close race, how'd that look?

It was close, but not quite as close as it looks. The 2nd place finisher is the D3 cross country champ and has run 8:25/14:25 for 3k/5k this year, so I talked to him before the race to see if I could help out any. He wanted to try to go through 800 in 2:06 so I told him I'd take him out in that and then just see how I felt, but he shouldn't hesitate to go by me after that if he felt good because I wasn't sure what I had in me. Had to get off the line pretty hard to get out front but after that settled in and was through 800 in a mostly even 2:06 (809 in 2:08 I think). I didn't look at splits after that, but felt a little gap open up through the 1k, close back down through 1200, and then open back up in the last 400. I kind of eased through the line the last 10 or 15 meters and he put a good closing stretch together so the final result looked close, but he never really got back on my shoulder in the last 400.

Overall I'm okay with a gun to tape 4:16, but not thrilled. I was glad with how smooth most of it felt, and it was pretty even other than a slightly slower 3rd 400. I don't think I had any over 64 though. On the downside it's still tough for me to change gears and close in sub-60 right now which is frustrating. I feel like once I can get that last piece put together I'll be in a pretty decent spot.

LancRunner wrote:

GT - Nice week! 83.5 is no joke. I'm hoping that maybe i try and hit 75 in this cycle going into Broad street. It's either find more time to do singles, or like you, throw in multiple days of doubles b/c time wise, that's just easier with work and kids. That is one heck of a long run. At 17.5 miles and some serious tempo in there, did you fuel at all?

Ha...funny story. I woke up at 4, ate 2-3 pieces of toast and a banana, drank some coffee and water, and got out the door just before 5. All the usual stuff. Ran about 3 miles of warm up, stopped by a construction site portajohn for a second, hit a couple strides, ate a caffeinated Gu...

then burped and felt funny...then legit threw up by the side of the road.

Took stock of the situation a bit, felt like...totally fine, unpaused my watch and started hammering. Obviously I did not have any interest in eating anything during the run after that experience, even though I still had a couple more Gus in my pocket. So...I guess functionally I didn't fuel even though I tried?

Felt fine the rest of the day so I still don't know what happened, but I had spent Wednesday home with my kid who'd thrown up 3x on Tuesday so wasn't allowed at daycare, and my wife spent parts of the past two days vomiting/sick, so maybe there's more to come for me. ¯\_(ツ)_/¯

Regarding doubles at 75miles: It sounds like everybody's different (GoFaMiAnHo, Tyler), but 75miles with 2-3 doubles is way more manageable for me than all singles. Especially if you're not marathon training. Almost universally, with the exception of after some really hard workouts, the second run of the day always feels better than the first. I am pro doubles.

Shoutouts coming shortly. For the moment, here's my wee:

Male, 30, 5'10'', 125 lbs

PBs: 16:49 (2020), 1:14:28 (2019), 2:36:50 (2019)

Goal race: Fargo marathon 5/9/2020.

Goal time: 2:32:xx

Upcoming: Knoxville half 3/29/2020

-Monday:

AM: 11 miles @ 9:03

PM: 5 miles @ 8:44

-Tuesday:

AM: 13 miles @ 8:45

-Wednesday:

PM: 2 mile warm up, 15k tempo in 58:56, 4 x 400 in 81, 80, 80, 79. 1 mile cool down. 15 total.

Absurdly windy so not too worried about the tempo being a tad slow - it ended up being a hybrid of a tempo and a progression run.

-Thursday:

AM: 6 miles @ 8:42

PM: 12 miles @ 8:47

-Friday:

AM: 6 miles @ 8:41

PM: 7 miles @ 8:54

-Saturday:

AM: 10 miles @ 9:10

Sunday:

AM: 20 @ 7:36

2 x 4 mile (miles 3-6 and 15-18) @ 6:06 pace and 6:12 pace.

104 total.

Feeling (mostly) pretty good considering the mileage and a combination of poor sleep/too much work this week. Only felt really beat up during the last third of the long run, but that's my fault since I ran out of gels and have neglected to restock. These upcoming two weeks should be pretty similar, just with different workouts and long runs. So far this build is going as well as possible (knock on wood)!

Yup, here's my wee...

That's what I get for proofreading!

S - 0

M - 4

T - 10

W - 8

Th - 8

F - 0

S - 10

Total: 40 miles

Another step in the right direction. The left knee is at 95%+ and no flare-ups in the tib. Snowy and cold week that ended on a Saturday warm enough for shorts.

NiceGuy wrote:

Hey, random, any of you run in the Pegasus? I ask because I logged a ton of miles in Vomeros, and the new version 14 is just a different shoe. I tried the Pegasus 34, but it was not the plush ride that has kept the injury bug away. Are the Pegasus 35s or 36s any “plusher” than the 34s, as I’d rather not fork over $180 for the Peg Turbo 2s. I’ve read all the reviews but as always I turn to this thread for the real deal running wisdom.

I run ~75% of my mileage in Pegasus 35/36s (never ran in the 34s though). I would not describe it as a plush ride. I ran quite a bit in the original Turbos and the 35/36s are just a completely different feel than the Turbos.

I have seen the Pegasus Turbo 2s for ~$105 on sale though, so I wouldn't fork over $180 for them unless you need them right now!

coffee dad wrote:

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.

I, for one, am happy that we have a CD in the house. Really shows our thread's open mindedness.

Tyler - Your progression has been unreal. You're gonna lop a lot more time off of that down the road, I think.

You can find some good deals on the turbos if you are willing to wear fugly colors and hunt around. I got a pair for $80.

I hated them at first but as they have broken in they have become my go to shoe recently. I REALLY like them at this point which is unfortunate given the MSRP. I guess my feet have expensive taste.

outsiderunner: Thanks!

darkwave: 15 minutes straight at 10K effort seemed a lot more daunting than breaking it up - about the only running I do at that effort is 1k repeats. Plus I've never really used fartleks in my training and wanted to try something new.

NiceGuy: I've run quite a bit in both the 34s and 35s and wouldn't say the 35s are any plusher (though I did prefer the 35s to the 34s). Maybe shop around a bit though...I picked up a pair of Peg Turbo 35s at a Nike Outlet store for $90 and now it's hard to go back to the regular Pegs.

Tyler: Beastly effort!

Lanc: Thank you, yeah definitely a good feeling to hit a new milestone. Now it's a matter of staying at that level and progressing.

I like the peg turbos for the occasional road temp and faster easy runs. Vomero is my go to trainer. The Pegasus is a crap shoe unless your trying to injure yourself. Maybe okay for small runners logging low miles, which is not me.

M: 1hr yoga

T: ski race canceled due to unsafe trails (melt then refreeze)

W: 6 w/ hill sprints, not 8 because calf a bit tight

Th: 30min ski. Trails were still sketchy

F: 9

S: 8 w/ sprints + 5mi race in 29:50 8th place

S: 8 two inches of fresh snow and more coming down. Was exhausting but beautiful to be outside.

Race Report: upper 20s and windy but footing was clear for the most part. Flat course. started out into headwind, finished with tailwind.

Hopped into the winter race series halfway through. Plan was to start out at 6min pace and the get progressively faster.

Went through 1mi in 5:58 in 6/7th place. During mile 2 6th place dropped me. Missed 2 & 3 mile splits. Came through 4mi in 24:00 so getting faster didn't happen. Got passed in the last 400 but I felt like I put up a good fight.

Splits: 5:58/18:02/5:50

Not the best showing but only week two back to training. Hopefully knocked off some rust for the winter road mile in 2 weeks.

Sorry I don't have comments for all, but here are some...

Stone - Nice job getting back into it.

HHW - Agree that that workout seems reasonable. I think of the 10-12 days out window as a chance to find your marathon groove, hence Tyler's plan to run 7 at marathon pace. Your plan seems reasonable considering you seem unsure what MP will be, so maybe hitting those different gears will help you settle on one of them? Also agree that a lot of focus should be on Achilles health for these last 2 weeks.

JQ - So boring.

RRR - The slower the better on the road back.

OR - Glad to see you finally seem to be turning a corner.

TL - I think that Tuesday track workout is an indication towards something I've been suspecting for awhile: If you stick with this distance running hobby long enough you're going to be the type that's surprised how much time you can drop.

GoFaMiAnHo - Glad to see some loop variation coming into the mix. I'll take that as a sign of progress.

Stat - At least by making it to 14.5 on yesterday's run you surpassed the AJ threshold of "14 not being a long run"

mdubs - congrats on the PR

Pappy! Welcome back

Tyler - Big race yesterday. Congrats on hitting the big goal.

AJ - Big week with really quality quality.

PS - Nothing wee about that week.

JB - Thats some steady building. Were you doing any 10 mile runs before you got 2 in this week? Looks promising.

Gordon Tremeshko wrote:

Stat - At least by making it to 14.5 on yesterday's run you surpassed the AJ threshold of "14 not being a long run"

Very disappointing logic GT. I said 14 wasn’t a long run. That doesn’t make 14 any kind of threshold for a long run. It isn’t, except perhaps for people who have never run the only real race (26.2), like our boy stat.

Very disappointing logic AJ. Nowhere did I say that it was a long run. Only that it went past 14 miles, which has already been stated to 'not be a long run'. Basically he ran into an unknown gray area I guess, since you haven't defined anything past "14 miles is not a long run."

Male, 29, 5’11”, 188 lbs

PRs: 38:45 (2019) 1:30:10 (2019), 3:02:26 (2019)

Goal race: Colorado Marathon (5/3) | Going for sub 3hr

Coming off a small ankle injury from a couple weeks ago that knocked me out for about 2 weeks and building miles back up. My second week back. First week was only 25 miles so this week was a good jump. Just doing progression hard runs to help with injury prevention while I get back in shape and am upping the mileage. Only 12 weeks until my next marathon.

M - Off

T - 5 easy (8:21 pace)

W - 9 mile treadmill progression run (8:55,8:18,7:59,7:38,7:17,6:56,6:39,6:18,8:09)

Th - 6 easy (8:27 pace)

F - Off - core work and boxing workout

Sa - 12 mile progression (8:17,8:01,7:41,7:18,6:58,6:44,6:42,6:38,6:40,6:26,6:21,8:05)

Su - 5 easy (8:07) and an hour of rock climbing

Weekly Total: 37 miles

Year to Date: 156 miles | Goal is to get 2000 miles in for this year

Looks like everyone had good weeks! Lots of mileage records going down. Nice job to everyone!

Gordon Tremeshko wrote:

Very disappointing logic AJ. Nowhere did I say that it was a long run. Only that it went past 14 miles, which has already been stated to 'not be a long run'. Basically he ran into an unknown gray area I guess, since you haven't defined anything past "14 miles is not a long run."

16 and up is a long run in my book, but I’m willing you reconsider if the RR&T masses think otherwise.

Gordon Tremeshko wrote:

JB - Thats some steady building. Were you doing any 10 mile runs before you got 2 in this week? Looks promising.

First 2 of the cycle. I notched a few sub-7s in the final miles of Saturday's, which may or may not have sent me into the threshold zone.

AJ, if things go well I'll do a 12 miler this Saturday. Better believe I'll be calling that a long run.