Road Racing and Training Thread - Week Ending 2/23

45M 5'6 127

PR: 16:29/33:59/1:15:14/2:42:22

Next race: Local tuneup half TBD, Virgin London Marathon 4/26/2020

Mon: Treadmill Easy 10@7:09

Tue: AM Treadmill Yasso 10x800/400 Rec (2:33->2:23, Recoveries 1:46-1:48), WU 1@6:35, CD 0.5@6:33

PM Grass Recovery 5@8:00

Wed: AM Orange Theory Treadmill HIIT 5.26@5:29

PM Trail Run 10@8:03 (1824 ft elevation gain)

Thu: AM Treadmill Easy 4@7:37

PM Treadmill WU 0.5@6:57, Tempo 9@5:42, CD 0.5@6:41

Fri: AM Treadmill Easy 3.1@7:12, PM Treadmill MAF 6@6:36

Sat: Treadmill Easy 6@7:21

Sun: Long 18@6:46+Post-Long Recovery 4@8:25 (bike path along the beach)

Total: 90.1 miles, 10:22

Stone - That's a big week. Your current estimated 10k pace is only 6 seconds slower than your 5k PR pace? You need to hop in a 5k!

JQ - Really solid week. I think keeping quality low was probably the right call and shouldn't hurt you at all in the long run with how high you were able to keep your volume.

GT - Ice baths suck. Looks like a solid week though all things considered. Plenty of time until Boston so there's no reason to do something silly and lose time unnecessarily.

OR - Good to see a little more volume each week.

npurdy - Nice week overall and especially the 4x2 workout. That's a good chunk of volume.

Pewow - Nice race. That's a good starting point for your spring. I don't think you were under 4:40 at all until at least March last year, right?

Tyler - That's a great week. I'm all in favor of cruising through the finish to the extent possible and continuing. Worst case you jog somewhere between 30 seconds - 2 minutes to get clear of everything and keep moving, in which case you could probably compensate by trying to close a little faster. But ultimately I don't think the extra 10 minutes at MP is going to make or break your workout so go for the win!

Pappy - Congrats on the hat. I need to find one of those races around me because my wife is pretty near burning the last one I won. Apparently it's a little sweat-stained or something.

Process - I hope your process ends with more success than the 76ers has. Looks like you're off to a good start on that end.

Powsloke - Good week of work. Brutal wind will wreck a track workout like nothing else so I wouldn't put too much stock in that.

AJ - Looking strong and ready to bear down the last few weeks here. Keep it rolling.

statfanatic wrote:

OR - Good to see a little more volume each week. .

You noticed. That is what I have in mind, feeling it out each week, looking to build the volume, with this week likely being the peak. I want to be both ready and rested come March 22. This morning’s run might have been my best yet. Lots of control. Starting to feel some confidence....

Page 2 Sub 6: Pretty nice tempo for an iffy ankle. Hope it gets better. Elevation works great for me for foot and ankle soreness. pewow: Respect for even starting a tempo after a mile race. RS: Big week between 1600s, a race and rising mileage. SI: Definitely a strong week all around. Good to push it a little now and then. RGM: Lots of sprinting in there. Congrats on the 58 days and counting. BHV: Nice big tempo, solid stuff. drcrusher: I have had that experience a few times lately when trying to tempo around 25F. Takes forever to get into it even if I felt good beforehand. Yesterday it was warmer, around 50, and it was much easier to get up to speed and settled there so here's hoping the weather breaks for good. TL: +1 sleep, its magic. Feel better. RRR: Tuesday's pretty solid so early on the comeback trail. Tyler: Man, that is a gnarly fartlek.

Smoove wrote:

It’s such a mess that I’m past years, I’ve won (sub 16:00 is usually good for the win) and finished before all of the walkers made it out of the corral.

That's extemely badass.

Pappy: Way to hang tough at the end. Very nice race to finish a big week.

stone - That Tuesday workout looks like a fun one. Making a note of that for my upcoming HM cycle

moke - Good luck in the race! I'm sure low 40's is really a treat down there.

GT - I think you made the right decision to pull back a little bit. I'd have done the same

npurdy - that is a solid LR, I don't know that I could drop a 5:45 mile at the end of one of my wimpy 13 mile LRs!

statfanatic - when is race week for you?

hhw - stinks about the race. the good news is that the fitness is still there so you can continue to build on that till the next one!

BHViking - what HRM do you use? I just switched to the polar oh1 and I like it much better and have had fewer issues with weirdness than my old chest strap

And now it's time to get to work - hopefully I get some more comments in later!

mdubs wrote:

statfanatic - when is race week for you?

Plan is to race this Friday. Not really sure what's realistic, but it should be fun either way.

stat - You racing a mile and then skipping the 800 you sign up for again?

statfanatic wrote:

mdubs wrote:

statfanatic - when is race week for you?

Plan is to race this Friday. Not really sure what's realistic, but it should be fun either way.

Pro tip: Don’t miss this start this time.

HHW: Sorry for not commenting the other day. Great job!!! Yeah, it is not how you wanted the race to go but you worked for it and raced. I was always to chicken to run a marathon back when I was a runner because of what happened in your race. It happens to pretty much everyone. So don't be too disappointed. Just knock it out of the park the next time.

I'm in a running club now. Mostly old marathoners. I think they get about as much joy laughing about their bad races now as they do their good races. I think I heard a comment once on a club run "You're not a real marathoner until you have tanked one or two"

At the end of your post is some great stats. Do a little speed work after your recovery and you'll probably lower that mile time too.

angryjohnny wrote:

statfanatic wrote:

Plan is to race this Friday. Not really sure what's realistic, but it should be fun either way.

Pro tip: Don’t miss this start this time.

Thanks AJ, super helpful. I'll keep it in mind.

LancRunner wrote:

stat - You racing a mile and then skipping the 800 you sign up for again?

Figured I'd get ahead of myself and skip signing up for the 800 this time. Just running one measly mile like the mid-distance wimp I am.

statfanatic wrote:

angryjohnny wrote:

Pro tip: Don’t miss this start this time.

Thanks AJ, super helpful. I'll keep it in mind.

LancRunner wrote:

stat - You racing a mile and then skipping the 800 you sign up for again?

Figured I'd get ahead of myself and skip signing up for the 800 this time. Just running one measly mile like the mid-distance wimp I am.

And the haters gonna hate, hate, hate, hate, hate

Baby, I'm just gonna shake, shake, shake, shake

I shake it off, I shake it off

runrincerepeat wrote:

statfanatic wrote:

Thanks AJ, super helpful. I'll keep it in mind.

Figured I'd get ahead of myself and skip signing up for the 800 this time. Just running one measly mile like the mid-distance wimp I am.

https://imgur.com/kgUnuA4

And the haters gonna hate, hate, hate, hate, hate

Baby, I'm just gonna shake, shake, shake, shake

I shake it off, I shake it off

I wouldn’t recommend that move given your sacral issues.

Some selected comments - like my running, I am trying to be more consistent:

GT - baller 5 x 18.

OR - turning it up.

Pappy - monster week and congrats on the race.

NP - maybe it just takes my old man body a little time to warm up, but I like that mile pace work at the end of workouts.

stat - burn that oval up. You and slo are on the same page...he’s doing his best to get me in a 5K right now also, haha.

pewow - nice bike path mile.

RunnerSam - big week, I like the mix of work you got in.

SI - nice bounce back week and quality long run.

drcrusher - steady as usual

Tyler - that’s a big boy long run. Speaking of big boys…

...Smoove - welcome back. I’ve got you down for at least 6:00 pace (18:36).

Process - welcome aboard. That’s a badass name. Nice week you just posted.

AJ - the only tool you keep bringing to work is your hammer. I like it.

Coach Jeff - I thought you might have left your phone in a bar / Uber somewhere. Glad to see you check in.

darkwave - good luck this weekend!

cocoon - big week and BIG long run.

angryjohnny wrote:

runrincerepeat wrote:

https://imgur.com/kgUnuA4

And the haters gonna hate, hate, hate, hate, hate

Baby, I'm just gonna shake, shake, shake, shake

I shake it off, I shake it off

I wouldn’t recommend that move given your sacral issues.

Psssssssssh RRR has more moves than a bowl of jello

runrincerepeat wrote:

angryjohnny wrote:

I wouldn’t recommend that move given your sacral issues.

Psssssssssh RRR has more moves than a bowl of jello

@Bruin1996 - How do you like doing workouts at Orange Theory? Do you think it meshes well with that you're trying to accomplish in your other endeavors?

Comments...

HHW: Sorry to hear about the rough go. Got to be frustrating. In the big picture, though, you’ve achieved a pretty awesome transformation over the last year, and that fitness will provide a great foundation going forward.

Stone: Big miles and not just easy running by any means – you’re going to be ready to roll! Hope Mrs. Stone turns that corner. I’d be interested to hear your thoughts about how you balance the risk/reward of trying to get workouts in with that kind of situation.

moke: Have a good run in that half marathon.

jotquill: Another strong week, and it sounds like another smart adjustment in terms of dialing down the intensity given the other stuff going on. Hope the move goes smoothly.

GT: Rocked that 5 x 18 – wow!

Pappy: Congrats on getting back to racing. Sounds like a tough course.

OR: Strong week. Looking like you’ll be ready to give Shamrock a good go.

Guy: Good week, really good consistency. (And interesting notes on the syrup experiment.) It was me that mentioned Mohican, by the way – had some really fun runs on the mountain bike trails down there when I was in Ohio. Hope your dad had a great trip!

Npurdy: Strong running at the end of that 22 miler! Interesting about the nine-day cycle – makes a lot of sense especially with your work schedule.

stat: Looks like you’re turning the intensity up a little. Last set of Thursday 200s just a bit quicker than they’ve been? And interesting design with the 400s: sets progressive, third rep of each set the quickest – setting things up to deal with a little more fatigue in the final rep?

Sub 6: Hope the foot is heading in the right direction. Guessing from the 6400m that the tempo was on the track? How did it respond to all those turns?

pewow: Nice running in that mile!

Sam: If I’m not mistaken, looks like you’ve knocked a few seconds off those mile repeats. Nice work. Quite a lot of climbing in the back half of that race!

SI: Looking strong on that Saturday run. Love the Rocky and Bullwinkle reference.

RGM: Love the step count strides! The key with the muddy hill repeats is the Superman on the way back down.

Viking: Another strong week (look at that long run…). Will be interested to see how you blend in the Dutch interval principles.

drcrusher: Strong week, strong work on Thursday and Sunday. Wouldn’t worry about the 2 x 3 vs. 5 straight, good work either way.

TL: Solid week fighting through the head cold (joys of plane travel…)

RRR: Some weeks are up, some weeks are down. Just keep moving forward.

Tyler: Strong week. That fartlek sounds like it lives up to its name.

Smoove: Happy to hear that you’re thinking about racing again.

The Process: Welcome to the thread!

Powsloke: Great job working through the weariness. Outstanding work with that long run, and smart call on the pullback coming up.

AJ: Super strong.

Lanc: Nice job getting good work in with the travel week, and very nice consistency within those workouts.

Coach Jeff: Great to see you getting healthy !

GNR: Super impressive quality. Love the meat-and-potatoes workouts.

happy: Welcome to the thread.

mdubbs: Strong week. I think the last 100 of those 900m repeats would totally mess with my mind.

cocoon: Big week! Way to grind it out.

Bruin: Strong week as usual. Good to see you finding ways to get off the treadmill here and there!

darkwave: If something was going to flare up, better now than earlier (when it would have interrupted your training) or later (when it might have been more likely to affect your race). You’ll be ready to go by the end of the week. Have a good one!

Stone: That's a lot of good work!

jot quill: Great week in light of everything you have going on!

GT: I feel so sympathetic for tweaked up people. I say never regret aggressive pullbacks.

Pappy: So good to see this week from you after I was away for a few weeks. Really happy for you!

OR: Glad to see the flyer is back soaring. Stay healthy!

Guy Broman: Great week! Consistency is at least as important as the mileage total.

npurdy: Nice to meet you. Everyone loves a good comeback!

gofamianho: Looks like a good week. I can't even remember the last time I had to deal with cold temps and ice! (You hate me now, but I'll be suffering in the summer!)

stat: That's a great looking week. I have a hazy plan in my mind to incorporate a day like your Thursday into my training every few weeks or so...

... I feel like I've been babying my aging legs a little too much and that has contributed to my getting injured... rather than preventing it. And maybe too much marathon focus. So I'm looking at good workouts to keep me working hard on the intense end of things, to build strength and power in addition to endurance.

Page 2 when time permits

going faster miles an hour wrote:

Stone: ...Hope Mrs. Stone turns that corner. I’d be interested to hear your thoughts about how you balance the risk/reward of trying to get workouts in with that kind of situation.

Full disclosure, my role as regards to Mrs. Stone’s training has naturally transformed to more of an advisory role then that of a full-on coach. I think you can read between those lines, haha.

I myself never have a problem taking any downtime or backing off with my own training when any kind of injury raises its head. Alas, she is way more small picture than I am. So while I continually offer her advice on how I would recommend handling things if I were in her shoes, she is a big girl and at the end of the day makes her own decisions.

But of course, as in any lasting relationship, everything is always my fault anyway. :)