Road Racing and Training Thread - Week Ending 2/16/20

RRR. 6ft. 186 (?) 36 yrs old

Week 2 of starting from scratch

Sun - off

Monday - lift + 3 mile run

Tues - 4 mile run

Wed - lift

Thur - 2.75 mile run

Fri - 3.75 mile run

Sat - really hard lifting

Total 3x lifting. 13.5 miles run. Some random bike miles.

Solid week of slowly building miles. The lifting went really good. 4-5 days running and 3 days lifting and biking will be about the way it goes for awhile. Surely I am about topped out on the scale. Started running and gained 3 more lbs. but have been going very hard on the weights.

Jan 2016 215 lbs started running and eating right

Nov 2018 147lbs. Decided to start lifting some

Nov 2019 158 lbs. def had helped

Feb 2020. 186 lbs. after lifting hard w no extra calories the body has enjoyed the calorie surplus

All in all a good off period but glad to be back doing a few miles. It’s Coming back pretty quickly.

34/M/6’2”/180

Goal Race: Hyannis Marathon (next Sunday)

M - 8E @ 7:54. Felt Ok.

T - 8E @ 7:22. Felt fantastic.

W - Off

Th - 3 up + 7M progression + 2 down. Had to run on treadmill @ 1% incline due to snow/ice. M progression was 6:40/6:35/6:30/6:30/6:30/6:25/6:20. Felt pretty crappy honestly. I really do hate the treadmill.

F - 8E @ 7:40. Felt great.

S - 7E @ 7:26. -1 w/ windchill but felt good nonetheless.

Su - 10E + 3M mild progression. 7:08 avg. overall w/ 6:50/6:40/6:30 at the end. Felt really relaxed/easy. Also wore race day upper outfit underneath a jacket to practice gel carrying.

I am getting pretty excited and very nervous about next week. If I can feel like I did at the end of my Sunday run cruising through 10 miles next Sunday I should be in for a good day. Hope everyone had a good week.

M25, 128lbs, 5'7"

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

=== 02/10/20 - 02/16/20: 100.7 miles ===

> Mon

[5:45 AM] 12 miles @7:49, w/ fast finish

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

> Tue

[5:45 AM] 11.52 miles @6:56, 8x(2' on, 2' jog)

5:05 avg

5:07, 5:11, 5:05, 5:05, 5:07, 5:06, 5:03, 4:55

In the rain

[11:15 AM] 4.02 miles @8:14

> Wed

[5:45 AM] 13 miles @7:59

[11:00 AM] 5.09 miles @8:15

> Thu

[5:45 AM] 10 miles @6:42, 6x(5' on, 5' off)

5:30 avg

5:34, 5:33, 5:31, 5:30, 5:29, 5:24

[11:00 AM] 4.36 miles @8:05

> Fri

[5:45 AM] 11.67 miles @8:04

[10:45 AM] 3 miles @8:08

> Sat

[7:00 AM] 17 miles @7:12, 4x(1mi on, 1mi off) in the middle

5:44 avg

5:43, 5:44, 5:44, 5:44

> Sun

[7:30 AM] 4 miles @8:33

> Weekly Notes

Been a bit out of it mentally and probably will be until the end of the month -- work is picking up quite a bit this month and in the middle of an apartment move. Going to be okay with the next two weeks being lower if need be to accomodate things.

rrr - you dropped from 215lb to 147lb?! Wow! Looks like you had a good week getting back into it!

hhw - way to power through a treadmill workout. Good luck next weekend!

Male, 42, 5’11”, 170 lbs

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

Next race: The NYC United HM (3/15/20)

Goal time: 1:15:00-1:20:00

Goal race: TBD

M - 8 miles

T - 11 miles total. Including 8 x 1k at 10k pace (3:30/avg) off 1:30 recovery jogs. Rep 5 at 5k pace (3:22). Pouring rain.

W - Rest

Th - 10 miles including 5 x :20 strides.

F - 17 miles total. 1 up, 15 mile progression (6:55–>6:03), 1 down. 6:31/avg for the 15 miles.

Sa - 13 miles

Su - 13 miles. Including “Five Gears Workout.” 5 x (1:00 each at 7:19 / 6:49 / 6:23 / 5:42 / 5:16). 6:18/avg overall for the 25:00.

Weekly Total: 72 miles

Year to Date: 394 miles

So I signed up for the United Half. No real goal time yet, just want to participate and run hard. Based on that performance, I’ll decide if I want to race the NJ HM or the NJ Marathon in April. And then I’ll employ a short specific block for the NJ 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 - Rest

T - Rest

W - Rest

Th - Rest

F - 3.3 miles

Sa - 7.7 miles

Su - 6 miles

Weekly Total: 17 miles

YTD Total: 292 miles

Mrs. Stone threw out her back last Sunday afternoon after her long run. Saw PT and chiro a couple times this week. Felt enough relief to try running Friday. Just taking it easy until everything eases up. Has been somewhat of a jinxed cycle thus far but there is still a lot of time.

Had a very pleasant week of training. Perhaps even my favorite week of all time. I got a lot out of those five training days, and I love those long progressions, done with speed and control. Looking forward to having some of them feel “like nothing,” as I have said in the past. Was getting close to that this week. Will aim to rack up as many big runs as possible.

M : 9.5 at 6:30 overall...in the pre-dawn rain and some wind...7:15, 6:52, 6:44, 6:32, 6:23, 6:17, 6:13, 6:24, 6:08, 2:58

T: 10.25 at 6:33 overall...liked this one better than the day before...good control...finished 6:21, 6:22, 6:24, 6:16, 6:11, 1:35

W: 15.25 at 6:49 overall...in the hills...steady with nice control...6:32, 6:35, 6:24, 6:18, 1:37 to finish

T: off/rest

F: 16.25 at 6:42 overall...in the hills and wind...my favorite run in months...the pace came nicely...6:28, 6:36, 6:25, 6:33, 6:19, 6:22, 1:35 to finish

Sat.: 13.25 at 6:44 overall... very cold....14 degrees at the start...6:40, 6:34, 6:33, 6:20, 6:27, 6:12, 1:35...was surprised to be in good control with something left in the tank (after the hilly16.25 the day before)

Sun.: off/rest

64 miles

Honestly, I still do not feel quite ready to fun a fast marathon....but I get more encouraged day-by-day. Have a great week folks...

The Stone Cutter wrote:

Male, 42, 5’11”, 170 lbs

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

Next race: The NYC United HM (3/15/20)

Goal time: 1:15:00-1:20:00

Goal race: TBD

M - 8 miles

T - 11 miles total. Including 8 x 1k at 10k pace (3:30/avg) off 1:30 recovery jogs. Rep 5 at 5k pace (3:22). Pouring rain.

W - Rest

Th - 10 miles including 5 x :20 strides.

F - 17 miles total. 1 up, 15 mile progression (6:55–>6:03), 1 down. 6:31/avg for the 15 miles.

Sa - 13 miles

Su - 13 miles. Including “Five Gears Workout.” 5 x (1:00 each at 7:19 / 6:49 / 6:23 / 5:42 / 5:16). 6:18/avg overall for the 25:00.

Weekly Total: 72 miles

Year to Date: 394 miles

So I signed up for the United Half. No real goal time yet, just want to participate and run hard. Based on that performance, I’ll decide if I want to race the NJ HM or the NJ Marathon in April. And then I’ll employ a short specific block for the NJ race.

Hope everyone else had a great week.

Looks like I'll be in sync with you for two races! And same plan.. United and then decide half or full for NJ

Stone - That is a very solid week, my friend. I hope Mrs. Stone is feeling 100% soon.

M35, 5’10”, about 160

Road bests | 2020

5k - 15:20 (2006) | ∅

10k - 31:15 (2008) | ∅

10M - 51:52 (2009) | ∅

Half - 1:09:01 (2009) | 1:11:33 (A1A)

Full - 2:25:14 (2019) | ∅

Upcoming:

3/28 - Half?

4/5 - Cherry Blossom

4/26 - 10M?

Mo: 10 @ 6:45

Tu: 10 @ 7:05

We: Off

Th: Off

Fr: Treadmill 2 @ 7:45

Sa: Off

Su: 4 jog

Total: 26 miles

Taking some down time to fix my right foot/ankle. I’m pretty confident the problem is with the peroneal tendons (they’ve been snapping a bit over the bone). I had thought it might be the fifth metatarsal, but that’s seeming less likely. There has also been some inflammation around the arch and Achilles areas, which has subsided. I don’t feel like I pushed things too far though, so hopefully I’ll be back soon enough.

On the plus side, I managed to get that five week grand jury service swapped for a one-day petit jury duty. (They had 39 of us but only needed 26.)

M, 44, 5'9, 130s

Coming back from a year of injury, very gradually building up fitness

Coming up: Hilly eight-miler just for kicks in early April, cross-country series in spring and summer, and we'll see what else

M Park loop easy. Legs felt really good. 30s

T Fitzy's trails easy. Out to the dam, along the lake, and into the loop, just slightly extending the route, with a trip back up and down the pine needle hill. Expected mud, found mostly slush. Legs felt good again. 50s

W 2 x park loop with light fartlek over the final k, running 90 steps smooth striding/180 steps easy, then 4 x light hill strides. Felt sluggish and out of synch, so I switched to the fartlek to shake the cobwebs out a little. Started to feel better and hill strides felt fine if a bit rusty. Pretty draggy last Wednesday, too, so might need to adjust the schedule a little. 40s

Th Robert’s Hill trails easy. Slushy, misty. Ran the far loop three times: up the old sledding hill and out to the quarry cliff, then across the hill, down the power line trail, and back up the sledding hill again. On a clear day you can supposedly see Mt. Greylock from the cliff, but today I couldn’t see the next hill over. Took the near loop back to the start. 50s

F Rest day. Left IT band a little grumpy, probably from sliding around in the slush.

Sat 2 x park loop light fartlek with 180 steps smooth striding/180 steps very easy. Cold (low single digits) but legs felt good. 40s

Sun Sawmill Hills trails easy. Chilly, just a crust of crunch on the trails, not too icy. Out to the cliff and down over a little chain of whaleback rocks, then back, adding a short climb up the old coach road at the end. Didn’t sleep well – kid was restless – but legs felt good. 50s

No watch, so all times guesstimated, but generally in the ballpark. Something like 4:30 for the week. Started to mix in a little light fartlek, a few hill strides, and a little more climbing overall. Went pretty well, just need to keep things in balance, and may take a little bit of a down week next week to help with that.

Have a great week everybody!

Male, 43, 5’10”, 133 lbs

Goal- 3:05 or better at late April goal race

Plan - Most likely Jack Daniels 2Q

S - 9

M - 14 w/11 at MP 7:00

T - 6

W - 9

Th- 10

F- 21

Sat - Swim

Total - 69 nice

Did the 21 miler on a treadmill which is something I do often, but I had the feeling this treadmill was a bit tilted and that has been confirmed as everything on my left side is feeling rough enough to take an extra rest day already. Otherwise I would have been fine, oh well.

Good luck this week everyone.

36/M/145/6'

Goals: Broad St 10 Mile - sub-58

This week was a good one overall. Had some consistency back in life with all the kids healthy (knock on wood), and the 7 month old slept fairly well, so my wife was human, so that makes everything at home easier. If I could string weeks like this together, I'd be in pretty good shape. But, I'm back to traveling for work this coming week, so I'll just try and keep the momentum.

M - 8 @ 7:23 - Easy day

T - AM - 4.2 @ 7:23 Wake the legs up

T - PM - 2 WU, 2x2mile (800 RI), 4x100 strides - (11:47, 11:42) with RunnerSam - Felt good on these, Mile breakdowns were 5:57, 5:50 and 5:53, 5:47. Felt in control, 2 CD

W - 7 @ 7:23

Th - 1.25 WU, (5min on, 5min off)x5, 1.5 CD - On's were at 5:36, 5:34, 5:31, 5;30, 5:28. Off's were 6:45, 6:40, 6:40, 6:43, 6:36.

F - 5 @ 7:28

Sa - 7 @ 7:19

Su - 16 @ 7:02 - According to aj, a REAL long run. And the first I've ever done. Longest run for me. Have done 14 and 15 regularly, but last weeks convo made me man up, and do 16. Felt pretty good.

Total - 67.6 miles - A new high for me. Like I said, if I could string weeks like this together, pretty sure I'd be in great shape... so we'll keep doing it as much as possible.

Hey all - haven't posted because I've been off work and that's usually when I do the majority of my letsrunning.

Goal race was today, finished 1st in the 10K with 34:30, goal being 34:17 or quicker for the course record and payout. Weather didn't cooperate, it was about 70 degrees with 90% humidity and the course has you go out+back over a causeway (4% grade if Strava is to be believed) from mile 4 to the finish. Last mile was 5:20 and the last .6 of the race was apparently sub-5 pace.

Good effort all things considered though, I feel like I could do around 33:20 in cooler temps with no hills. Hope everyone has had good weeks that I missed

Cool. I lost track of your training after last fall's sub3 thread and an injury you mentioned. How's the forecast? Going for sub3? Should be do-able, and set up a big negative split if you feel great.

hhw - You will be fine next week. No need for nerves. Go out relaxed and confident. I always like to ease into things, too. Best of success out on the Cape! Will be rooting for you.

Hey MWH,

Forecast (if it is to be believed this far out) is mid 40s with 10ish mph winds. I had a few weeks of injury but have closed strong and am feeling healthy and fit. Sub 3 is definitely the primary goal but I think I have a shot at 2:55 and potentially down towards the low 2:50s if things go my way.

Thanks for asking!

“Sleep and water are my two biggest performance boosters.” – Jim Walmsely, man of the week

34/m/married

Goals: keep moving forward

Upcoming:

4/5 – hobbyjog new marathon on Chicago lakefront?

6/7 – more serious half?

TBD

PRs:

2:56:22 (2019)

1:25:54 (2014) – would like to break this year

39:54 (2018)

19:?? – get into the 18’s this year

M – weights

T – 8 w/ 7 * 20-25 seconds

W – 5

T – 5 w/ 6 * 45 seconds hard, 1:15 easy

F – 4 w/5 * 15-25 seconds, weights

S – 4 – new shoes that don’t fit

S – 14 with 7 * 1 minute random pick-ups. Disrupting the pattern.

40 miles. Most in 15 weeks. All of them easy with some bursts of energy.

14 miles, definitely a long run in my book. About 75 seconds away from 2 hours if that’s the arbitrary benchmark.

M49 187 Just a brisket sandwich over RRR.

9 weeks till race.

Decent 1st week back.

M 5 Ran easy to the track then ran the straights jogged the corners

T 3.2 Easy

W 6 struggled a little even going slow

T off

F off

S 5/3.2 Treadmill :45 easy :45@2-6%incline/Easy at night

S 6 Progression. planning on another 4 tonight similar to Monday.

Total 32.4 miles