Road Racing & Training Thread: March 2024

Last week was a little over 61 miles. Highest total in over a year (barely).

Skipped my 'faster' Tuesday tempo in favor of recovering from the half marathon, as planned.

Bagged my 'longer' Thursday tempo 2-3 miles into it when a hamstring tightened up and I didn't want to risk it on a surprisingly cold morning.

Sunday long run was 17 miles @ 7:30.

Male, 30, 6'4", 150 lbs
Races: Marathon 4/14/24

3/ 18-24 /24
Mn - AM: 2900 yd swim, PM: 11 @ 7:55s
Tu - 2mi tempo, 2x800 + WU/WD = 11
Wd - AM: 5.5 @ 8:25s, PM: 9.5 @ 8:05s
Th - 13 @ 7:25s
Fr - AM: 4 @ 8:20s, PM: 11 @ 7:35s
Sa - 10 @ 7:30s
Su - 5.25 @ 7:45s

Total - 80
Notes: Sore for Tuesday so just did an easier workout 2 @ 6:02s and 2:47 2:50. Didn't manage to get a second workout in or a longrun so not a super productive week other than the volume.

Sam - good volume even if on a down quality week. Bet you'll have some pep in that step this week!

M, 46, 6'1"

Races - still undecided

M - 3.5 easy

T - 5.5 w/ 30' hilly tempo. Gym midday

W - 4 easy, round of Golf after

T - 5 easy, Gym midday

F - 5.5 w/ 15x20" @3k ish fartlek

S - 5.24 easy

S - 6.25 easy

Still nursing this hip a bit hoping it will get better as I run through it. Seems to really kick back after hard quality or anything over 5.5 ish miles, thus no long run again. This current week it feels better so hopefully still heading in the right direction and can avoid setting an appointment with the ortho anytime soon.

M - 6

T - 10 w/ 3x2mi @ 6:10

W - off

T - 13 w/ 9mi continuous between 6:22-6:27.

F - 6

S - 11

S - 11 a little bit faster (low 7s)

Total = 57mi

Female, 49, 5'4", 106
Lifetime/Masters PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Recent best times: 5K in 21:08, 10 miles in 1:10:19, half-marathon in 1:33:20, Marathon in 3:20:29
Upcoming races: Boston Marathon (April)

63 miles and 1500 yards swimming
M: 8 miles very easy (9:13) and streaming yoga.
T: 10 miles, including a track workout of 800, 1200, 1600, 1200, 800, 400 in 3:39, 5:23, 6:58, 5:07, 3:21, 1:40 (recoveries in 2:3x-2:4x, except for 5:14 recovery after the 1600. Followed with leg strengthwork.
W: 7 miles very easy on trails (9:45) and 750 yards swimming.
Th: 8 miles very easy (9:24) plus drills and strides; streaming Pilates and foam rolling in evening.
F: 4 miles (9:29) and 2 miles (9:29).
Sa: 10 miles, including a ~10K tempo/race thing in 46:44 (7:49/7:46/7:37/7:22/7:16/7:04/1:50 for last .27). Followed with streaming Pilates. 750 yards swimming in afternoon.
Su: 14 miles easy to moderate (most averaging 8:47, last 2 miles picked it up to 7:42 pace), followed by upper body weights/core.

I was planning on a 10K race as a tune-up (the only one I could find on Easter weekend). It ended up being sparsely attended - only 10 people showed up, and none of them were near me pace-wise (one guy casually jogged it in 38 minutes to win, everyone else was several minutes behind me). I really just couldn't get motivated to solo time trial a 10K, so I just used it as a chance to practice running at marathon pace or faster while navigating inclines and declines and a crowded trail (there was a 5K with a lot of walkers that started 10 minutes before the 10K).

Male, 30, 6'4", 150 lbs
Races: Marathon 4/14/24

3/ 25-31 /24

Mn - 11 @ 7:05s
Tu - 2mi 1mi 800m 200m + WU/WD = 9
Wd - AM: 4 @ 8:15s, PM: 7:25s
Th - AM: 3200yd swim, PM: 11 @ 8:15s (trails with 900ft vert)
Fr - 11 @ 7:45s
Sa - 20 @ 7:20s
Su - 5 @ 8:25s

Total - 82
Notes: Tu was 6:12s 6:08 2:57 38, legs didnt have it today, again. Not much else to report, will be interesting to see how far I can get at ~6:17 pace.

If you guys see Taiwan earthquake news, I'm OK. But that was one of the worst I have lived through. Second only to the 9/21 quake in 1999. Knick-knacks and pictures frames... and frayed nerves. Yikes.

Male, 31, 6'0", 125 lbs
Race: Mad City 50K
Goal: 2:50-52

M: Off
T: AM: 8.05 Miles @ 7:22 avg
W: PM: 3.36 mile w/u, 15x 1 min @ MP/1 min ~6:00, 3.05 mile c/d l PM: 4.14 @ 8:12 avg
TH: 11.31 miles
F: 8.69 miles @ 6:59 avg
S: 8.38 miles @ 7:16 avg
Sun: 20 miles @ 6:13 avg, w/ progression over the last 10 starting at 6:00 > 5:14

Total: 72.39 miles

I rolled my foot again pretty badly when I was in Austin for the weekend. Basically had to take off Friday-Sunday due to my foot being just wrecked from what happened.

Played it a bit safe during the week and hit a good long run on Sunday.

I originally had planned to do this workout Saturday but for some reason I started the run immediately feeling awful. Thinking I was just dehydrated and coffee didn't help. Tried it again on Sunday with one of my friends biking with me and I knocked it out of the park. Foot was still a little tender but I started really rolling after 12 miles.

Last 10: 6:00-5:59-5:47-5:42-5:35-5:30-5:25-5:21-5:17-5:14

Goal for this was to progress without going backwards and straining and I felt like I hit this perfectly. The 5:35 at mile 15 had me a bit worried that I hit the gas too early but things started to click. Less than 3 weeks out now!

I am very glad to see this - I was about to check in on Strava. Thank you for letting us know.