Road Racing & Training Thread: Week Ending 4/9/2023

I put this together for any interested, wanted to get an idea of where I was at. It is read from bottom to top.

2023 Boston Build
W01 45mi est, WO1: 3mi @ 6:00, (planned) 4x1mi thursday and race Monday
W02 70mi, WO1: 2x3mi +1mi in 6:07s, WO2: 10x30s hills, LR: 16 @ 7:33s
W03 87mi, WO1: 6x800 @ 2:50s w/200rec, LR: 20 @ 7:14s
W04 80mi, WO1: 4x1600 @ 5:48s w/ 200rec, Race: 13.1 in 1:20:54
W05 82mi, WO1: 2-2-1 @ 6:07s 6:01s 5:59 + 4x150, Race: 5k in 17:07, LR: 16: 7:52s
W06 80mi, WO1: 10k in 37:14, WO2: 12x30s Hills, WO3: 4+1 tempo in 6:07s 6:00
W07 87mi, WO1: 40min @ 6:09s, LR: 20 @ 7:48s
W08 83mi, WO1: 1.5-2-1 @ 6:02s 5:51s 5:36, LR: 19 @ 7:07s (last 9 @ 6:40)
W09 80mi, WO1: 5k 2x800 2.4k 5k @ 19:16 2:51 2:50 5:52 pace 19:30, Race: 5M in 29:31, LR: 17.25 @ 7:51s
W10 80mi, WO1: 6 @ 6:17s, WO2: 4x8 4x2 in 2:50s 39s, LR: 13.25 @ 7:40s
W11 81mi, WO1: 5 @ 6:09s, WO2: 12x30s Hills, LR: 20.25 @ 7:19s
W12 75mi, WO1: 5xmi @ 6:05s w/ 70s rec, WO2: 20min @ 6:17s
W13, W14, W15 were 53mi (WO: 8x30s hills) 53mi and 8mi (sick)

2021 Philly Build

W01: 36mi(6 days prerace), WO1: 4x1600 @ 5:54s, WO2: 2400 2x400 in 8:53 84s, Race: Marathon in 2:43:41
W02: 71mi, WO1: 8 @ 6:09s, WO2: 3200 2x800 2x400 in 11:57 2:53s 82s, LR: 15 @ 7:36s
W03: 80mi, WO1: 20min 2x600 4x200 @ 5:56s 2:01s 38s, WO2: 3x2400 1200 @ 8:31s 4:15 w/ 400s rec, LR: 22 @ 7:36s
W04: 76mi, WO1: 3x3mi @ 5:57s 5:59s 6:00s w/ 3min rec
W05: 91mi, WO1: 8xk @ 3:30 to 3:25s w/ 400rec, WO2: 5k in 17:55, LR: 18 @ 7:02s
W06: 90mi, WO1: 9x600 4x400 @ 5:20pace, 3x1600 @ 5:40s w/ 400 rec
W07: 85mi, WO1: 4x2mi @ 6:02 5:59 6:01 6:02 w/ 2:30rec, LR: 22 @ 7:29s with 10 @ 6:40s
W08: 90mi, WO1: 12x400 @ 80s w/ 200rec, Race: 5k in 17:46, LR: 22 @ 8:46s (trails)
W09: 62mi, WO1: 6x800 @ w/ 5:47s 400rec, WO2: 4x1600 @ 6 to 5:45 w/ 400rec, Race: 5 in 30:05
W10: 90mi, WO1: 5xk @ 3:30s w/ 200rec, WO2: 5k in 18:20, LR: 20 @ 7:12s
W11: 90mi, WO1: 3mi 4x200 @ 5:55s 36s
W12: 90mi, WO1: 2x2k 1k @ 3:30s/k LR: 20 @ 7:44s
W13: 70mi, WO1: 2mi 2x1mi @ 6:10s 6:10 6:25, Race: 5k in 18:34, LR: 17 @ 7:34s
W14: 80mi, WO1: 5 @ 6:06s, LR: 18 @ 7:54s
W15, W16, W17 were 72mi (w/5:15 mi race) 60mi 80mi

2018 Harrisburg Build

W01: 54mi, WO1: 3x1600 4x200 @ 6:05s 39s, WO2: 3x800 400 2x200 @ 3:00s 87 40s, Marathon in 2:47:14
W02: 35mi, LR: 13.5 @ 7:30s (sick week)
W03: 66mi, WO1: 5x1600 @ 5:36 :33 :28 :18 :19 w/ 400rec, WO2: 5kT 4x400 2400MP in 18:02 75s 9:05
W04: 90mi, WO1: 2x3200 1600 @ 5:40s, Race: 5k in 17:29, LR: 22 @ 7:15s
W05: 90mi, WO1: 10x800 1600 MP @ 2:42s 6:12, WO2: 10k in 38:18, Race: Hilly HM in 1:25:53
W06: 90mi, WO1: 3x3mi @ 5:58s 6:05s 5:59s w/ 7min rec, LR: 20 @ 6:37s
W07: 90mi, WO1: 4x3200 @ 11:55s w/ 3min rec, Race: 8k in 29:37, LR: 20 @ 7:44s
W08: 53mi, WO1: Michigan 8800 @ 5:49s ave, WO2: 5k in 18:29s
W09: 80mi, Race: 5M 30:52, LR: 14 @ 8:18s
W10: 66mi, WO1: 12x400 @ 79s w/ 200rec, Race: 5k in 16:56PR, LR: Pacing Marathon in 3:18:44
W11: 90mi, WO1: 4x1200 @ 5:57s , LR: 16 @ 7:35s
W12: 90mi, WO1: 20min @ 6:12s
W13: 90mi, WO1: 5x1600 w/ 400rec @ 5:39 :43 :43 :41 :26, WO2: 5k in 18:36, LR: 18 @ 6:44s
W14: 67mi, WO1: 1600 6x200 w/ 400s rec 5:49 36-34s, WO2: paced 3 in 19:49, Race: 1mi in 4:57, LR: 14 @ 7:48s
W15, W16, W17 were 83mi (with LR20mi), 66mi, 61mi(with 4:55 mile race, 30k trail race)

Main things I did to train for HJ were cleans, snatches and squats. Other than that it was mainly plyos and an occasional sprint workout. In HS it was mostly basketball and soccer.

I am going to run a 400 TT tomorrow and see how things are coming along. I honestly wouldn't be surprised to see any number between 52 and 62 at the moment.

Really good summary. If I was in your shoes (knowing what I know about Boston and assuming good weather) I would probably go out around 1:23. Doesn't seem like the workouts have come together quite the same way as with Philly and the course is obviously more of a wildcard but you have put together a really consistent block and should see some good gains oof that HM stepping off the mileage.

M- 8 @6:46

T- 10 + Race

W- 2+8@6:56

T- 2+8@7:00

F- 14x400@69 (10mi total)

S- 15@7:13

S- 6@7:05

Total Week 70 Mi with wucd

My official prediction is HHW will run 54pt.

C. B cvbbb

Close.... 53.2 by my watch. God the last 100m of a 400m is long.

HHW - Very impressive 400, its amazing how the speed can come together in not that much time. If you bounce back to mile or 5k training later in the year I wonder how it could go.

Appreciate the input, I figure 2:46-2:49 is probably where I will land. I'd like to start at 2:46 'effort' which would be about 2:45 pace. I'm definitely not going to force any pace in the first half or so though.

Nice! I thought you might go out slow and actually roll the last 100 and think you had more in the tank.

I didn't get a 200 split but think it was about 26 reconstructing it via GPS so it was run pretty even. I don't think "rolling" the last 100m in a 400 is really a thing. Definitely did NOT have a lot left in the tank lol.

I should rephrase as not dying after holding back the middle 200.

i'm impressed

prob not far from sub-2/sub-4 shape in an ideally paced race for the 800/1500

i gotta think you could flirt with 50-51 in the next few months yeah? i mean assuming you stay healthy and the stars mostly align

pretty sure you could take some hardware home this summer