Road Racing & Training Thread: Week Ending 3/19/2023

sub6 - congrats on a fast HM

darkwave - Sounds like the 5k accomplished its purpose

AFF - long run workouts looks like your in good shape for Boston

D3 - Good luck at 13.1

RS - congrats on the fast 5k

notarobot - consistent week

SD - good luck in the 5k

HHW - glad your feeling good with the new training

TL - congrats on beating your goal

JMA - nice long run workout

BAM - Good luck at 13,1

JC - good luck on the HM

GNR - consistent week

Thoughtsleader - Congrats on well exceeding your goal, any adjustments to your marathon goal time now?
Sub 6 - Excellent HM, ~90s quicker than you wanted
Darkwave - Solid volume of work. Glad you got to do the 5k and cheer on the race. It is a lot of fun to spectate big events. Have you tried any plyometrics, or skip drills or ladder (?) agility drills in your cross training?
AverageForFun - Nice workouts this week, I'll be doing a similar mile repeat one tonight
WinorLose#WhyD3 - Best of luck in your HM this weekend, Ill probably try out the adios pro 3s as my next carbonplate. I've been enjoying the Takumi Sen 8s.
pewow - Goodjob putting in the time
notarobot - High mileage for you, good mix of workouts and light speed work. Trying to break the 10k PR in this one? short turnaround from the more speed races but sub 5:50 pace may be doable
SanDiegorunner - Good workouts
hhw - Sorry to hear about the health issues, ive been keeping up on your speed thread. It's exciting to see what you will be able to do
JerryMiznerApologist - Impressive doubles, I wanted to get more in this cycle but haven't been disciplined on getting to bed on time. They will pay off for you
beersandmiles - Best of luck at Project 13.1
Jcanon - Goodluck in the half, hopefully the time off acts as a taper
GNR1 - Glad you were able to put in 6 days running

M39, 5'2'', 139, running on and off since 1998.

5:15, 11:30, 18:33, 44:xx, 1:33:45, 3:20:01

33 miles this past week. Prior weeks were 28-32-40-40, cutting back to 33 (3/13 to 3/19).

Lots of base at 9:30-10:00, but what's great is seeing the HR start to fall on EZ runs to 135-145. From 1/29 to last week they were 145-155 but the HR training is paying off.

3/13-3 EZ, 30-ish

3/14-5 EZ, 46-ish

3/15-7 EZ, 64-ish

3/16 OFF (Irish Dance practice)

3/17-11 LR and workout. 5.5 up @ 9:23 pace, 5.5 down @ 8:27. Of that last 5.5, the last 2.8 were @ 7:57 pace and feeling strong. Did Irish Dancing later that evening for a performance (10 mins. @anerobic intensity).

3/18-7 EZ in the cold, 67-ish. Last mile was into 15-20 mph headwinds! HR down to 144 average, thankfully.

3/19-OFF (light walking, no running)

My eventual goal is to be able to run at 9:00 pace but have a HR around 120-130. No race goals for now. Just base-building, learning to run properly with the right gait, stretching and strengthening, and, most of all, having fun!

After my accident it made me grateful to be able to lace them up and run like normal. Times will come and I am being patient this year. Being able to consistently stay between 30-40 for base-building is a great start!

I have about 215-220 miles on me for 2023 as of today. Goal is to get to 2,000 miles by the end of the year. Also have taken up Irish Dancing to improve my core (ankles, calves, hips, glutes) and it's helping me with strength!

Good luck to WinorLose and beersandmiles at Project 13.1!
Sub 6:00 - Nice job at the half!
darkwave - Good use of a tune-up.
AFF - Good long run.
RunnerSam - Great 5k. Congrats to your wife on the PR!
hhw - I'm excited for your 800 cycle!
THOUGHTSLEADER - Congrats on the big PR!

No time goals for the 10k. It's a hilly course so I'm just going to race and see how it goes. I did set my current PR there last year (on a much better 10k build up), so maybe if I have a really good day I'll run a little faster.

Coach and I raced it last year and we both said it was about 90 seconds slow. I ran like 69:20something and ran 2:28 at Boston a month later. Was actually signed up to run it this year too ended up cancelling to run Project 13.1 instead.

Coach ran it again this year and basically had to solo from the gun.

I've been doing skip drills, ladder drills, and hurdle drills regularly. I was doing plyos but my PT asked me to stop. Basically, the plyos increase muscle tension, and I already have way too much muscle tension. Instead, some of my PT work is just the reverse - trying to keep my muscles as relaxed as possible while doing certain things.

WRT to NYC half, I've never run it, but this version of the course looks not great. The old version, where you started in Central Park and finished near Wall Street, was a much better course, especially since the prevailing wind is most likely from the north.

Raced it with beers last year. I was about 90 seconds off of my current Half and was about 3.5 minutes off from my half the months prior to racing it last year. Everyone I know who did it this year said the Coral A start was ridiculous and held everyone up due to congestion.

Thanks all! RS I think yes and no on the goals front. My number 1 priority is securing a spot for Boston. 3 hours would get that. And running in a pace group has its obvious benefits. So I’m tentatively going to roll with that. I’ve also never felt good in the late stages of a marathon. I’d like to hit the 20th mile and have the cliche “the second half starts now” be true. I do think I would love to hammer the last 4-5 miles if so and will have the confidence to really roll if so. But I don’t think I will break away from the group in mile 14 to try to run 2:57 or solo it aiming for a 2:53 as it stands.

Awesome, thanks. & last year had decent enough weather. I don't get as many open running races with the triathlon training. Seems like I shouldn't be too concerned, being a little slower than I would've liked.

Yeah my first mile was ~40s slower than what I averaged for the entire thing... no room plus a wide range of paces (~5:20-7:00) plus firefighters/police put right in the front right before the gun. I started way too far back, probably cost me some additional time/places but it is what it is. I ran hard. Think the effort was good for the day.