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

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, 7M

T: strength, 2M-1.5M-1M ladder @5k pace (9:48, 7:20, 4:50) with 800 jog, 11M

W: easy, 9M

T: easy, 10M

F: speed, 12x400 @3k pace (71->68) with 200 jog recovery, 13M

S: long run, 17M

S: off, —

2/16 Total 67 (6d)

2/9 Total 62 (6d), LR=16

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

A few quick comments...

RRR - Welcome back to running.

HHW - Take Sunday's run as a good omen. Based upon your proposed plan going into the race, I suspect the first miles are going to feel really easy for you. This race will be a learning experience and I suspect after this one you will have some more ambitious race goals.

JQ - Life happens you need to take care it. You'll be back at your usual routine before you know it. Still that's a 100mi of solid work for the week.

Stone - That's an interesting workout you did on Sunday and a nice looking week overall.

OR - Good to see that you managed to have a good week.

Sub 6:00 - Hope your injury gets better soon.

GFMH - Take care in the messy slushy and/or muddy conditions. Do you run in regular running shoes when it is like that?

NiceGuy - When do plan to start on the training plan? Late April is inching closer. That is not meant to discount the work you did this week.

Pappy - Looks like you had a pretty good week. Keep it going.

RGM - Nice long run ;-)

AJ - Thanks for sharing the race report. I bet that the close competition helped push you towards that sub 16.

GT - Congrats on the longest run. You've made a lot of progress since your last marathon, so it will interesting to see what you decide on for a goal going into Boston.

TL - Good job on keeping a ball rolling while out of town. Hope you had a good time in Napa.

pewow - Nice week. How's the Nordic skiing going this year. Seems like it has been an odd winter all around. It's been pretty mild here on the east coast with lots of rain.

Not quite sure how but I managed to miss last week's thread. Well, I do know how, it's called a hangover.

WC 3rd Feb

M - 9.5 easy double

T - 5 x 5' off 2' on some twisty, at times muddy paths. Averaged about 5:10 but I'd say sub-5 on the track.

W - 8.5m easy

Th - 4 x 30" off 90" - 3 x mile (5:30) - 4 x 30" off 90"

F - Off

Sa - XC race

Su - Too hungover to move, plus Storm Ciara hit.

WC 10th Feb

M - 8m easy

T - 12 x 600m off 70" in 1:47-48

W - 11m double

T - 16m with 4 x 2.8k off either 1k/930m float - around 5:30 for the 2.8s and 6:00 for the floats

F - 5m easy

Sa - 9m easy

Su - 14.5m easy in Storm Dennis

2 massive storms (by UK standards) have made running a bit grim the last 9 days. But 2 good hard speed sessions, 1 big tempo/HM session, my best ever XC race so I'm happy. 55/79 for the mileage totals.

The race was good. Same day DietBacon ran his first UK XC race, crisp, bright sunshine. Our course was fairly firm except 4 or 5 spots which were calf deep mud. Scored for the team, beat some mates, happy days. Got hammered afterwards and missed my long run due to the beer and the storm in concert.

National XC champs this weekend and Big Half the weekend after, so it's all coming to a head.

Male, 26, 6’4”, 148 lbs

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

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

Mn - 8 @ 7:05s + 6x10s hill sprints

Tu - 12 w/ 2x3200 800rec + 4x100m strides

Wd - 8.5 @ 8:05s

Th - OFF (Mistake)

Fr - PM: 10 @ 6:25s

Sa - AM: 5 @ 8:30s, PM: 9 @ 7:40s

Su - AM: 6 @ 8:50s, PM: 11.5 @ 8:00s

Total - 70

Tu - 11:49 11:55 w/ LancRunner, Fr - intended to do 2wU 6SS 2WD but started to hammer from the beginning so just went with it, no feedback on pace until I was done, Su - intended to do 15 in the morning and 3 at night but felt worn down so bailed during the AM run and ran for minimum to hit 70 at night, more mental victory than physical benefit probably.

No real reason I took of thursday except the wife took off since she wasnt feeling great (cold). didn't manage to do my pure speed work or another set of strides, will have to get back at it this week. Weekend runs occurred shortly after some hefty dinners (3 chili dogs before sunday's)

Feeling fairly worn down after 42miles in 48 hours but am still looking to hit 80 miles this (2/17-2/23). 5 mile race on Sat, goal is to hit sub 30.

@RunnerSam - Ah. The glory of putting in 42 miles in 48 hours. That's when you know the training is getting serious.

I never post here anymore, because I'm properly crap and slow and currently barely training, but I still follow the thread and I genuinely loved this report. Was so stressed by the 58,59,00 bit, I thought you were going to miss sub 16 by 1 second! Congrats!

Tyler_Runs_Lifts wrote:

@RunnerSam - Ah. The glory of putting in 42 miles in 48 hours. That's when you know the training is getting serious.

Not something that I'm totally unfamiliar with but I haven't done the volume recently to handle it well. Going to keep pushing to 90+MPW over the next few, I just hoped that 24/7 exhaustion would hold off for a few more weeks

RRR - best of luck returning to form

highoppingworm - best of luck for the marathon, looks like good weather, I'd still say sub 2:55 is reasonable

JQ - gj keeping at it through the move, impressive to run just 4 miles on sunday to hit 100 for the week

Stone - another solid week, sorry about Mrs. Stone's week, it does seem like she has had some hurtles in the last two months or so

OR - solid week, I channeled my inner you on my quicker run on friday, I felt really beat up after, idk how you do it most every day

Sub 6 - hope the foot heals, maybe keep some biking (stationary?) to promote blood flow. 5 weeks grand jury case sounds rough. my coworker was out for two weeks as a juror last august, pretty disruptive to work

gfmph - looks like some fun routes this week

NiceGuy - how was the pace on that 21 mile treadmill run?

Lanc - nice job on the real long run! best of luck getting miles in while traveling. We will have to get in some good workouts together in march/early april to see sub 58

moke - congrats on the 10k win

RunGuy Midwest - you should definitely be able to go sub 19 5k with that marathon time/fitness

Pappy - looks good for a first week back

AJ - to echo others, great job on the 5k, I liked the write up, sounds like fun racing neck and neck with a few others.

GT - that's an intense 6 mi tempo.

thoughtsleader - gj managing to get some miles in over vacation, sounds like it was enjoyable

darkwave - solid week, hopefully the tail end of that LR felt good @ ~MP.

npurdy1112 - welcome back to the thread, gj making it back through the injury.

GNR1 - 2mi, 1.5mi, 1mi @ 5k pace? you ran some serious times but that sounds impossible

Thanks OAF. My watch had it at 16 flat but I thought I stopped it a second late. It was a long couple hours waiting for the official results to load. I was wearing out the refresh button. When the results finally loaded I got that nervous feeling like I was back in college checking my grades. They initially had it at 15:59, but now they are showing 15:58. Maybe a clock vs chip thing. Dunno. Don’t care. Pain is temporary. Internet race results last forever.

45M 5'6 126

PR: 16:29 5K, 33:59 10K. 1:15 half, 2:42 full

Next Races: Local tuneup half (March), London Marathon (April)

Went on a cruise the last week so posting my training for the last 2 weeks. Took it very easy during the cruise week but ready to get back to training.

Mon: Park Easy 5.2@7:57, Orange Theory Treadmill 4.2@5:31, Park Recovery 3.3@8:25

Tue: Treadmill WU 2@6:37

Speed 400-800-1200-1600-1200-800-400-800/400 Rec (1:22, 2:27, 3:46, 5:08, 3:45, 2:26, 1:09, 2:22 + 1:42-1:44 Rec)

CD 2@6:31

Wed: Treadmill Easy AM 8@7:53, PM 6.2@7:19

Thu: Track Long 20 with 7@GMP, 20@6:35

Fri: Easy 3.1@7:43

Orange Theory Treadmill HIIT 4.4@5:29

Mon: Cruise Ship Deck Easy 8@7:03

Wed: Treadmill Strength 1WU@6:30, 6x1/0.25 Rec (5:14-5:22/1:42-1:48 Rec), 1 CD@6:27

Thu: Cruise Ship Deck Easy 4@7:38

Fri: Disney Castaway Cay 5K Fun Run (with wife and daughter) 3.2@13:52

Sun: Long 17@7:13 (sluggish from overeating on the cruise)

HHH - what’s the coronavirus situation like in London? You hearing any rumblings about the marathon getting cancelled? I haven’t heard anything but with Tokyo getting cancelled I’m a little concerned.

Way to go AJ that is amazing. We both wear Vomeros but only one of us is fast while wearing them!

NPurdy - Absolutely, I mean It’s already a painful proposition so yes, I definitely try to do some variation on the treadmill with incline, decline, and slightly changing speeds, just to promote slightly different uses of the muscles. Otherwise it’s like begging for runners knee.

StillImproving - I’m using Daniels 2Q again. Last week was 11 weeks out, which calls for 10-12 miles at MP for one of the workouts, and basically a 20 mile long run for the other. I started at week 14, and plan on using a Vdot between 52 and 53, so I’m training at the goal MP of 7:00 with goal T pace of 6:30-6:35. That is one Vdot higher than before. Also I am adding 2x weekly strides and some weights. Before I didn’t do strides or weights.

RunnerSam- I started out at easy pace which for me is around 8:30, and after the first 10 miles I progressed down to about 7:50 by the end of the run.

Comments...

RRR: Looks like things are coming along.

HHW: Looks like everything is coming together for you! Funny to follow the weather notes – very similar to what we had out here, but I think you had it just a little bit worse. Sounds like it may be just about ideal for next weekend, though!

jotquill: Strong week, volume and quality. Hang in there with work and hope the move goes smoothly.

Stone: Like the multiple longer singles. That five gears things sounds mentally challenging. Hope Mrs. Stone is doing better.

OR: Great to see you rolling again – piling up the strength!

Sub 6: Sorry to hear the foot is still giving you grief. This may or may not be a good idea, but I have sometimes found a light tape job on the arches to be helpful with relieving foot problems (something I had a on a recurring basis for a few years after an ‘84 Yugo ran over one of mine).

NiceGuy: Solid week. 21 miles on a treadmill sounds grueling, even without the tilt.

Lanc: Congrats on the long run, and looking strong on 5/5s, especially the pace you were able to carry on the “offs.” Should be a helpful workout building toward Broad Street.

moke: Congrats on the 10k win.

RGM: Solid week, nice job with the long run and mixing in some quick stuff.

Pappy: Keep at it, it will come.

AJ: Awesome race, awesome race report. I would definitely believe course certification over GPS.

GT: Strong comeback from the sick day.

TL: Sounds like a fun trip. Hope you end up having more people to work with in that training group.

pewow: “Was negative outside.” Yes, and…? Nice work on the long run and good call to take advantage of the skiing conditions the day before.

darkwave: Nice week. I don’t know if this is something you’ve talked about before, but I’d be interested to hear more about your thoughts on the shorter vs. longer marathon block.

drcrusher: Nice work on that long run, good sign of strength.

Tyler: Solid work getting the legs back and the miles in.

coffee dad: Looking strong with the long run. 15 miles is a long way on trails – about 2:15? – and 9:00 pace is a decent clip on trails, too.

Viking: Putting in some serious work, and starting to mix in a little zippiness, too.

SI: Hope the calf is doing ok. In answer to your question, I’ve been wearing Topo MT3s on the trails lately, and they’ve been doing pretty well for me.

stat: Nice week. Always interesting to see the structure of your workouts. Curious whether the increasing rest on the 1000s was part of the design of the workout or an adjustment on the fly.

npurdy: Strong week. Achilles is a tough one, awesome that you’re on the comeback trail. In response to a couple of your comments: Most of the strides were actually on the roads. Trails would definitely make that tougher, especially this time of year! About running without a watch: I always used to track volume by time, and I still tend to think in terms of x-many minutes of running when I plan out my training. Don't really miss it while I’m running, though. (No phantom limb effect or anything.)

fnd: Looks like a good week.

GNR: Strong week. That looks like a tough workout on Tuesday, with 4.5 miles at 5k pace.

HHH: Strong training, strong racing. Thursday workout on a 930m loop somewhere? Go get ‘em at Nationals this weekend!

Sam: Solid week. Have a good run in the five mile, that’s a fun distance.

Bruin: Hope you had a great trip!

M/41/169 lbs

Goal Race: Boston and Chicago 2020

Monday

AM: 5 easy

PM: 6.1 very easy

Tuesday

AM: 6.7 easy

PM: 3.7 easy

Wednesday:

AM: 11.6 with workout

W/U + 4 x 3K with 3 mins recovery + C/D. Average pace was 6:40, 6:40, 6.33 and 6.32 for the reps. Definitely felt harder than I would have liked. Fitness is coming along, though slower than I would have liked

Thursday:

AM: 5.2 very easy

PM: 7.8 very easy

Friday:

AM: 3.3 easy

PM: 6.4 easy

Saturday:

AM: 20 miles in the trails - about 3500 ft elevation gain/loss. Goal for me was to run all the uphill, which I barely managed. Quads were shot by the end of the run.

Sunday:

AM: 7 @ very easy

Weekly miles: 83

Weekly hours: 12

Highest mileage week for me. Boston training is definitely heating up :),

Few things excite me more (and scare me, to be honest) than plugging a new time into the VDOT calculator & seeing what my new training paces are.

Hi all - I’ve been going through crazy stuff at work, some random injuries and colds past few weeks so haven’t been able to send updates in awhile. Haven’t been able to run super high mileage or intense workouts but trying to put in enough to maintain fitness.

I just found out Tokyo is canceled - part of me is relieved that I can relax now and focus on the non running things that are demanding my attention. Part of me is extremely annoyed to not get a chance to cross of Tokyo and have all my training result in nothing. We’ll see if I can motivate myself to change targets. Thanks to everyone here for all the kind words and advice this cycle, it made me a much better runner and made this whole process more bearable.

Male, 30, 6’01”, 182.0 lbs

PRs: 18:13 (2020 - February) 1:33:40 (2019 - spring)

Goal race: Carlsbad 5000

M - 6.5 miles

T - 8.0 miles (am) 3.5 (pm)

Workout:

2x(2k,1200, 600) with 90s, 2:00 min, 2:30 min standing rests.

(7:49, 4:19, 1:48) and (7:48, 4:19, 1:47)

W - 7 miles

Th - 12.6 miles

F - 7 miles

Sa - 10 miles

I originally planned on racing a 10k on Saturday. It was really cold here on Friday/Saturday and ended up deciding to just do a workout on Saturday once the temperature rose. It got up to mid 40s on Saturday, but the feels like temp at race time was like 8 degrees.

Workout

25x200 in 39-40 with 200 jogging rest. Averaged 38s for the workout. Was suppose to be 24x200 but I lost count, ha.

Su - 8.3 miles

Weekly Total: 63 miles

NiceGuy wrote:

Way to go AJ that is amazing. We both wear Vomeros but only one of us is fast while wearing them!

I couldn’t run fast in the Vomeros if I wanted to. I wear them only on easy runs, which last week was rarely under 8:00 pace. Average was more like 8:15. I didn’t always train this way, but now I’m a true believer in the easy days easy, hard days hard approach.

M, 32, 6'1" 160

Recent- 5 mile 28:18

Target- half on 4/26

"one of these days

you'll get out of these hills

keep your nose on the grindstone

and out of the pills"

-Tyler Childers

Hill/Transition Phase Week 3 of 3

S. 6 fartlek 2xmile, 2xhalf mile @7:00 pace

M. 10.1 half on grass

T. am 3.1 / pm 8 miles with 6xmoderate hill, core and strength

W. 7.6

Th. 5.1, core and strength

F. 16 miles

S. 7.7

Total-63.6

Friday run is hearby submitted to the committee for long run certification. 16 miles in 2:18 for 25% of the week's miles and over 50% farther than any other single session. The longer runs have been going great. In fact 16 this week beat me up much less than 12 did four weeks ago. 8:30 pace felt like I was in the easiest non-lollygagging gear. "On" but not pushing at all.

Tuesday road hills on approx. 700m 4% grade, powerful smooth stride up, jog back down for recovery. Consistently around 2:00 per rep at a strong effort, felt like a good rev of the engine but not hammering.

Lots of other easier hills throughout the week and big muddy hills on 2/16. Time to start some speedwork. Plotting a first workout/fitness check for later this week. Maybe 3-4 miles at 6:00 pace.

RunnerSam wrote:

GNR1 - 2mi, 1.5mi, 1mi @ 5k pace? you ran some serious times but that sounds impossible

going faster miles an hour wrote:

GNR: Strong week. That looks like a tough workout on Tuesday, with 4.5 miles at 5k pace.

Tough yes, but not impossible when broken up with adequate rest. However I will say that it was a pretty foggy morning running on the roads which could have easily affected my gps watch. Workout was supposed to be aimed closer to 8k pace so I either a) ran true to pace with inaccurate gps, or b) I’m fitter than I think I am... Hoping the latter, we’ll find out soon enough *fingers crossed*