Road Racing & Training Thread: Week Ending 2/5/2023

Training Advice/Discussion

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1 year ago 02/09/2023 1:43pm EST

re: highhoppingworm

Male, 30, 6’0", 125bs
PRs: 3K: 8:33 5M: 24:28 (2022), Half Marathon: 69:22 (2022), Marathon: 2:23:58 (2022)
Next Races: Wittenberg Invitational (Pending), Bockfest 5k, Project 13.1, Boston Marathon
Goals: Sub 15 5K, Sub 68 at NYC Half, Sub 2:22 at Boston

Monday: off
Tuesday: 10.02 miles @ 7:50 avg
Wednesday: 11.60 miles @ 6:38 avg (10 x 2min @10k w/1 min jog recovery)
Thursday: 9.13 miles @ 7:40 avg
Friday: 10 miles @ 7:21 avg
Saturday: Lunch: 11 miles @ 7:36 avg, evening: 3.20 miles @ 7:15 avg
Sunday: 16.20 miles @ 6:32 avg, 8 miles easy w/ progression until 14
Total: 71.17 miles

Comments:
This was a weird week for me. Workout on Wednesday didn't feel all that comfortable but I wasn't surprised considering that I did it in the block around the brewery I host run club at. Ended up averaging about 4:58 while hitting turns and avoiding slipping. Following that workout I was having major foot pain on the foot that's been bothering me for a while. I ended up icing and epson salting as well as a lot of rehab work and was back to somewhat stable by Sunday. Sunday's run was supposed to be a game time decision. It would be a progression but if that meant progressing to 5:50 or to 5:10, that would be on me and how I felt. 8 miles in I felt pretty good and started up. 6:07, 5:52, 5:38, 5:26, 5:21, 5:06. The wind made it tougher but the paces felt pretty good.

Foot feels significantly better this week than last. Will continue to monitor and add rehab/ice to get back to normal.

1 year ago 02/09/2023 9:53pm EST

re: AverageForFun

AverageForFun wrote:
DW: Best of luck on that 5k. The weather is looking
promising around here.
Sam: Those 6:10s on Tuesday goal pace? Looking like a good
start to your sub 2:40! I personally love big back-to-back weekend mileage. It’s
let me know that I can pretty much muscle through any fatigue and that the real
work needed done is pacing and speed. Also lets me enjoy Monday off as much as
possible.
Stat: Can you explain your workout? I want to understand the
purposes of doing those sets of 200s. Is it just for turnover? I know you said
that’s supplemental speedwork, so just preparing for the next day’s true speed
session?
Pewow: Love reading the XC Ski race reports. Keep it coming!
Thoughtsleader: Solid mile repeats! I’m hoping to do well
but I’m not sure what the half will be run as. If it will be all out or just a
workout. But I think if I can do what I did at the Chicago 12.6 mile Half
Marathon I should be in a better place for Boston than I was for New York.

Yeah, it's just working on turnover. I work stuff like this in on "normal" days in a few different formats. Might be sets of 200s, 2x 90,60,30 on, equal off, 4-8x 100 on, 100 off or 200 on, 200 off, cut down 150s, etc. It's always in a low enough volume that there isn't a significant fatigue factor but just serves to keep my legs sharp at faster paces. Kind of along the Nick Willis "If you don't use it, you lose it." line of thought.

It isn't a preparation for the next day though. I would have done the same sets of 200s if I was running a threshold or tempo workout the next day. These efforts are part of the training plan from a macro view of being race ready, not a micro view of being optimally primed for the next day.

1 year ago 02/09/2023 10:08pm EST

re: highhoppingworm

highhoppingworm wrote:
Thread:www.letsrun.com/forum/flat_read.php?th...

Thank you for doing this! (Backfilling to 1/29, first run of 2023).

M39, 5'2'', 139. Somewhere in Ohio.

PRs are 5:15/11:30/18:33/45:xx?70:xx/1:33:45/3:20:01, running on and off since 1998.

Easy running and gentle base, just enjoying the sport and taking it easy. Trying to lose weight, no races for quite some time.

1/29: 7 with a pickup for 10 mins faster by feel in the middle, 63-64?

1/31: 3 EZ, 10:0x or something like that

2/1: 3 EZ, 10:0x or something like that, different course

2/2: 3 EZ, 9:55-ish

2/7: 5 EZ, 9:50-ish, loop course in a park somewhere

2/8: 4 EZ, 9:30-ish

2/9: 4 EZ, 9:25-ish

BPM somewhere around 150-155, not exactly sure. Not really looking at the watch during the run, just feeling it.

New shoes help (Brooks Ghosts; my Saucony Rides were aging and I think causing some glute issues. Did a gait analysis at OSU on Saturday and they said a weak right glute was causing breakdowns elsewhere). Am doing some stretches to help get stronger AND with new shoes, that will help at least get me back to doing EZ base.

Just grateful to be running and staying steady, and having good weather.

This post was edited 50 seconds after it was posted.

1 year ago 02/10/2023 9:34am EST

re: beersandmiles

beersandmiles wrote:
Male, 30, 6’0", 125bs
PRs: 3K: 8:33 5M: 24:28 (2022), Half Marathon: 69:22 (2022), Marathon: 2:23:58 (2022)
Next Races: Wittenberg Invitational (Pending), Bockfest 5k, Project 13.1, Boston Marathon
Goals: Sub 15 5K, Sub 68 at NYC Half, Sub 2:22 at Boston
Monday: off
Tuesday: 10.02 miles @ 7:50 avg
Wednesday: 11.60 miles @ 6:38 avg (10 x 2min @10k w/1 min jog recovery)
Thursday: 9.13 miles @ 7:40 avg
Friday: 10 miles @ 7:21 avg
Saturday: Lunch: 11 miles @ 7:36 avg, evening: 3.20 miles @ 7:15 avg
Sunday: 16.20 miles @ 6:32 avg, 8 miles easy w/ progression until 14
Total: 71.17 miles
Comments:
This was a weird week for me. Workout on Wednesday didn't feel all that comfortable but I wasn't surprised considering that I did it in the block around the brewery I host run club at. Ended up averaging about 4:58 while hitting turns and avoiding slipping. Following that workout I was having major foot pain on the foot that's been bothering me for a while. I ended up icing and epson salting as well as a lot of rehab work and was back to somewhat stable by Sunday. Sunday's run was supposed to be a game time decision. It would be a progression but if that meant progressing to 5:50 or to 5:10, that would be on me and how I felt. 8 miles in I felt pretty good and started up. 6:07, 5:52, 5:38, 5:26, 5:21, 5:06. The wind made it tougher but the paces felt pretty good.
Foot feels significantly better this week than last. Will continue to monitor and add rehab/ice to get back to normal.

trialsofmilesracing.com

Project 13.1 | March 25 — Trials of Miles

Link:trialsofmilesracing.com/tom/project-13...

Good luck! The Project 13.1 race looks challenging but fun.
The goal of this event is to provide the best possible conditions for athletes looking to chase the US OTQ marathon half standards (1:03 and 1:12), or times under 1:10/1:20** To that end we will provide pacers, bike escorts, and will mark tangents on the loop so that athletes are running the shortest distance possible. Everything will be designed towards helping athletes hit that time and we'll do whatever we can to control every possible variable.

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