Road Racing & Training Thread: Week Ending 9/24/2023

M39, 5’10”, low 160s

Road bests | 2023
Mile 4:39.8 (2008) | 4:40.4
5k 15:20 (2006) | 16:10 (split)
10k - 31:15 (2008) | 32:21 (split)
10M - 51:52 (2009) | 52:31
Half - 1:09:01 (2009) | 1:10:36
Full - 2:25:14 (2019) | .

Upcoming
10/8 - 10 mile
10/29 - 50k
3/16 - Half
Mo: 8 @ (73 + 53, sunny)
Tu: 5 @ (64 + 53, few clouds) stroller
We: 8 @ ~6:30 (76 + 48, cloudy) Arboretum hills*
Th: 5 @ 7:59 (75 + 55, overcast)
Fr: 3 @ 7:34 (73 + 55, overcast)
Sa: 5 @ 6:53 (59, rain)
Su: 20 @ 6:13 (64, rain) race**

Total: 54 miles

*First time to the Arboretum in a few months. GPS went haywire, but know 8 miles. (No, I did not cover a mile at Mach 1.2.)

**20 mile race on the C&O canal towpath from Carderock, MD, to Georgetown and back. Won in 2:04, wasn’t as competitive as some years. Flooding and traffic from another event made it a tough slog. First half just under 60, fell apart in the second half and shuffle home in a little over 64.

The towpath is relatively flat (100’ gradual drop in mile 3; come back up in 18) crushed gravel/dirt, and is typically pretty fast, but TS Ophelia dumped a lot of rain and the towpath was quite flooded. Complicating that, a half-marathon and 5k were running on the towpath out of Georgetown so we had to weave through that traffic while everyone was trying to avoid the deepest parts of the water. These two combined took to take a toll.

Splits:
6:15, 6:06, 5:51, 5:57, 5:51, 5:55, 5:54, 6:02, 6:04, 6:12, 5:58, 6:17, 6:19, 6:24, 6:19, 6:26, 6:25, 6:39, 6:45, 6:54

Male, 26, 5’9", 127lbs
PRs: 5k 17:21 (2023), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:44:16 (2023)
Next Races: Columbus Half Marathon, CIM
Future Goals: Sub 2:40 Marathon, Sub 1:17 HM, Sub 17:00 5k, Sub 5:00 Mile
Mileage: 94

Crazy weekend weather. Workout Saturday indoors but the shakeout and long run outside. Sub 6:00 I can't imagine trying to do that race on the towpath. I figured it was flooded over TBH. I didn't see that Georgetown was having multiple races go on on that trail but I'm glad I avoided it and didn't try to use it. Went out that evening to shakeout and the national mall was just a giant windtunnel.

Monday Off
Tuesday PM Run:10 Miles - 7:18
Wednesday AM Run: 6 Miles - 7:33, PM Workout: 13 Miles = 3 Up - 7:48 -> 7 Miles - 6:20 = 4 x (1000 [ 5:39,5:36,5:34,5:36] / 600 [5:34,5:31,5:31,5:34] / 200 [5:13,5:12,5:11,5:23]) w/ 200j, 400j each set) -> 3 Down - 8:11
Thursday AM Run:6 Miles - 7:54, PM Run: 11 Miles - 7:24
Friday PM Run: 8 Miles - 7:42
Saturday AM Workout: 14 Miles - 6:43 = 2 up -> 5 x miles HMP (5:56,5:56,5:56,5:53,5:53) / Mile float (6:59, 6:59, 6:59, 6:54, 6:54) -> 2 down, PM Run: 6 Miles - 7:58
Sunday AM Long Run: 20 Miles - 7:19

Just coming back from Covid. First time getting it and it REALLY kicked my butt.

Ran 33 miles last week mostly at around 7:20 pace. Plan is to run 40-45 this week with two easy workouts and start a plan next week in October.

Sub 6 - Nice job with the W in the 20 miler, running on that surface can be pretty tough and energy sucking

hhw - good luck with the covid recovery

Male, 29, 6'4", 150 lbs
Goal: Recover from race, get back to 70 mpw, do more strength work

Mn - Off
Tu - AM: 3250 yd, PM: 6.25 @ 6:40s & 3.75 @ 7:50s
Wd - 8.5 @ 7:25s
Th - 7 with 5k in 19:25
Fr - AM: 3000 yd swim, PM: 5 @ 7:50s + 15 min str
Sa - 2 @ 7:50s
Su - 17 @ 9:00s with 2300ft of elv intermixed with 6x600 yd swim for Maryland SwimRun for third place

Total - 50 mi run, 9800 yd swim

Su - Runs were 0.9, 2, 1.4, 3.7, 4.1, 4.7 according to GPS with 600 yd swim after each. Total time of 3:31:05. I am happy with my performance, the run fitness was not there but I think I got everything I could out of me. First 5 swims went well with the final one suffering. Had with me the whole time a swimrun wetsuit, shoes, socks, paddles, cap and goggles. Was a team competition with a friend who is in great shape so I ended up being the limiting factor for the swim and the run (rather than just the swim).

M 30 5'9 170

I've been MIA for a while. Was holding 30mpw over the summer and cross training a bit. Was out on my bike and got hit by a car. Went down and broke both my wrists. Needed surgery on one. They didn't even stop to see if I was okay but that's that. Recovering nicely and I'm well back into the swing of running. Signed up for Dallas marathon in December. Going to go low 2:50s.

This was my last week. The slower runs are all with my dogs which is wonderful.

M- 5 @906, HR 136
T- 5.3@853, HR 138
W- 6.4@935, HR 135
Th- 12@729, HR 161
F- 7.4@906, HR 131
Sa- 7.5@906, HR 138
Su- 13@737, HR 154

Total: 57

YTD: 1147

Sorry about the accident Jcanon, my wife's worst nightmare when I'm out riding. After visiting Europe and seeing their bike infrastructure I have even less of a pull to get out on the roads. I will be in the market for a gravel bike for next summer though. Glad you are able to recover and get out running again.

Male, 38, somewhere in the 140s

PRs: 18:37 5k; 1:23 HM; 2:58 Marathon; 16:29 100 Miles

Next Races: Naples Half, Boston 2024

Mileage: 40

New here and going to try to post regularly. Mostly easy last week. Nothing longer than 6 miles except a 16 mile hike/run on Sunday. Went to RMNP with a friend and did some running. 4,000 ft of climbing at altitude, so we did plenty of hiking, but it was a steady aerobic effort. Also joined a group trail run with a local group. I just moved to a new town, so I'm trying to integrate into the local scene.

I've done a lot of slow ultrarunning over the last couple years, but trying to shift focus to the faster stuff for the next year or so.

Looking forward to following along with everyone's training!

Welcome!