Road Racing & Training Thread: Week Ending 2/12/2023

Higher than an easy effort but way, way below a hard effort. Mainly in the 140's HR. I did push the last 8 miles of the 20 miler to the low 150's HR which was in the 6:50 to 7:00 pace range. For reference marathon pace effort is in the 165 to low 170's HR for me. So well below marathon effort which I think a lot of people perceive as a "medium or moderate" effort.

HHW - Bummer about the sickness. Still a solid second half to the week.

B&M - Solid week, that 5k will probably feel a bit quick but the strength side of things is there.

AFF - Nothing wrong with consistency.

DW - Not bad for a rust buster.

NAR - Bit jealous of having access to an indoor track in the winter. Good luck in the mile.

Sub 6 - Nice week. Those are 2 very solid workouts.

BhV - Still nothing wrong with consistency.

WR - Solid week for being sick. Targeting something in the 32:30 range?

TL - Decent week. Keep things consistent and you should have a shot at sub 1:23.

Hope you recover well after the fall!

M39, 5'2'', 145

PRs: 5k 18:33, 10k 44:xx, 13.1 1:33, 26.2 3:20

Joined a run club in my community that's awesome.

20 mile week, lots of rehab and strengthening and stretching. Finding out where the weak spots are on the glutes and hams and working on them. Same with calves.

Runs mainly were 3-6 EZ, low HR (140-145) effort, just having fun and base-building (I also do Irish dancing so running is more just to stay in shape for that). No races for the foreseeable future.

hhw - Nice long run.
beers - I'm glad your ankle is feeling better. Definitely a good decision to focus on rehab and staying healthy.
darkwave - I can imagine how a tailwind could mess with balance if it forces you to run with slightly less forward lean. Whatever the case may be that sounds frustrating. Good rustbuster though!
Allen - Good to see you back and moving!
statfanatic - Mediocre wins are still wins! Do you hope to run faster at those distances soon?
pewow - Good luck at your mile.
thoughtsleader - Nice tempo work.

I'd like to run some 1500s in the spring here, but I probably won't run anything else indoors. There aren't any local last chance races and I can't really justify going up to Boston just to run in the mid to high 4-teens.

I've been approaching training with more of a May/June timeframe for serious racing anyway. This past weekend was just a good opportunity to see where my fitness actually is right now. Now it's back to work for the next 2ish months before starting to race consistently. Hopefully I'll be in shape for something decent by then.

Yeah targeting 32:30-32:45, feeling like I just finally kicked this sickness today, so should be smooth sailing from here.

hhw - Good salvage of a sickness week
beersandmiles - Glad the foot is feeling better, put together a good week. Hitting consistent 5:teens in the LR Workout is a good sign for 5:25 pace for the whole thing
AverageForFun - Good workouts again this week
notarobot - Good luck at the indoor mile!
Allen1959 - Happy to see you back at it, nice to see the bike supplementing the running
statfanatic - Nice rust busters, I considered coming to watch but chose housework then Millrose, let me know if you are in the area again!
jecht - Local run clubs can certainly make training more enjoyable.

Male, 29, 6’4”, 148 lbs
Races: 5M 2/18, 5k 3/18, HM 3/26, M 4/17
Goals: Sub 2:40 Boston

Mn - AM: 4 @ 8:15s, PM: 10 @ 8:00s
Tu - 6 Steady + WU/WD = 12
Wd - AM: 3.25 @ 8:30s, PM: 9.25 @ 8:25s
Th - Workout + WU/WD = 11.5
Fr - 10 @ 7:50s
Sa - 13 @ 7:40s NB
Su - 7 @ 8:10s Zoom

Total - 81

Tu - Steady 38 minutes at 6:17s, This was a bit slower/harder than I thought it would be. First workout in AlphaFlys, pretty neutral on them. Did 4 loops which a strava segment suggests has 50ft per loop (also suggested my pace was 6:13 ave). Trying to add in longer steady (closer to MP) workouts this cycle which this is the first.
Th - 4x800 with 400 rec, 4x200 with 200 rec. 2:51 2:50 2:49 2:48 38 39 39 39. Goal was to get a feel for something closer to 5M pace since Ive been doing HM or slower long reps/tempos or mile pace short hills. My first time on a track in awhile as since Sep it has felt terrible on my stride/hips/left leg. Not so bad which was nice and was happy to hit the paces I did, even if it was 20s/mi slower than harder workouts last year this time. Went out in 83/84 for each with ~1s slower second lap. 200s were pretty slow, was doing well with strides for a few weeks but fell off one mileage increased, need to get back on it.

(From last week)
Reply to AverageForFun - "Sam: Those 6:10s on Tuesday goal pace?" I hope that 6:07s is goal pace (MP), 6:10s is probably faster than current HM pace but Have to start somewhere! 3 weeks into more serious training and dare I say the optimism is creeping in.

HHW: Lengthy long run, wondering if I maybe should do similar to get long time on feet
beersand: metronomic workouts, and happy for you about the injury
average: good to hear on being ok after the fall, i know im a speed guy, but i have to think you can hit that 5K/mile with some ease when the time comes!
darkwave: feeling that way on the winds must be quite counter-intuitive, and I imagine you were going through the field in both directions
notarobot: there's something to be said about using the first 100 of a rep to focus on mechanics/form as opposed to eking out every tenth of a second to get to full speed (like it can often feel like starting on a curve)
Allen: Rooting for you!
stat: the "first track race in forever with no competition" is a tough spot, no doubt you run next week with a fast person those times go way down; thanks on 1:23 goal, I'm certainly gonna have the mileage I should need, and trying to address a weakness (grinding out longer T sessions), though not as much quality as I've had (2 workouts per week including LR)
Sub-6:00 - hope its not COVID, nice tempo work
BHV: 71 in 6 singles...nice
pewow: g/l in the road mile
Seppo: maximizing the low mileage for sure, you can definitely run a solid enough 800-mile off this approach
Jcanon: g/l with the half, have a similar goal for mine, are you going to try to neg split (e.g. go out in 1:23 or 1:24 pace) and pick it up if you feel good?
washedrunnr: hope the health looks up, 4:38 in practice feeling sub-optimal is good, take what you need to get back to 100%
RunnerSam: good luck in the 5 mile tomorrow, I think the speed will come around pretty quickly as you shake off some of the rust; gonna try out some Adios Pro 2s for a T workout soon and see how that goes