Road Racing & Training Thread: Week Ending 11/19/2023

M39 6’1” 165

PB / 2023:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:31 / NT
10k 31:25 / NT
Half 1:08 / 1:13:02
Full 2:32 / NT

Upcoming Races:
5M Turkey Trot? 🤷‍♂️

M: easy, 6M
T: tempo, 4M,2M @ 5:50 (4mr), 11M
W: easy, 8M
R: easy, 8M
F: intervals, 8 x 1k @ 5:25 (90sr), 9M
S: 🚴, 55M
S: off, —
11/19 Total 42 (5d)

11/12 Total 63 (7d), LR=12
11/05 Total 40 (5d), LR=12 / 40🚴
10/29 Total 20 (3d)🤕 / 55🚴
10/22 Total 35 (4d)🤕 / 30🚴
10/15 Total 57 (6d), LR=15
10/08 Total 47 (5d), LR=14
10/01 Total 35 (4d)🤕 / 25🚴
09/24 Total 30 (4d)🤕 / 50🚴
09/17 Total 23 (3d)🤕 / 60🚴
09/10 (injury)🤕 / 70🚴
09/03 Total 55 (6d), LR=12 / 30🚴
08/27 Total 54 (6d), LR=14 / 45🚴
08/20 Total 46 (5d), LR=12
08/13 Total 55 (6d), LR=14 / 30🚴
08/06 Total 58 (6d), LR=14 / 30🚴
07/30 Total 46 (5d), LR=12 / 30🚴
May-July (light training/cycling🚴)
April (injuries🤕)
04/03 Total 63 (6d), LR=15 / 40🚴
03/27 Total 65 (6d), LR=16 / 30🚴
03/20 Total 61 (6d), LR=15 / 25🚴
03/13 Total 58 (6d), LR=14
03/06 Total 44 (6d), HM 1:13:02
02/27 Total 58 (6d), LR=13
02/20 Total 66 (6d), LR=18
02/13 Total 62 (6d), LR=16
02/06 Total 72 (7d), LR=18
01/30 Total 63 (6d), LR=17
01/23 Total 61 (6d), LR=15
01/16 Total 62 (6d), LR=15
01/09 Total 60 (6d), LR=14

Hey everyone! Hope all had a great week! Looking forward to a short week of work and stuffing myself on Thanksgiving.

Tue:2(10:08/mile)

Wed-5(10:21)

Fri-2(10:19)

Sun-philly marathon 3:45:23

Absolutely crushed this race today. I has no business doing this well, but I guess I was in better shape than I thought. My first run this year was a July 4 5 miler that I did in 50 min flat. So to go from the couch to 3:45 marathon in 4 months is amazing I'm my eyes. Very proud of myself. And a new pb(ran philly 08 in 3:54:57).

As far as next, I will probably run a 5k at the end of the year. And I am signed up for the nj spartan ultra beast end of april.

Male, french guy 28 years old. Currently training for XC and short road races ( no more than 8 k).
Up coming race : 9 k XC next sunday.

PR :

1500 m 4min13 (2023)

3000 m : 9min05 (2022)

10 k : 32min59 (2023)

This week I ran 54 miles with 1350 m of elevation + 2 weight lifting session and 2 core workout.

Monday : Hilly 10 k (250 m elevation gain) with drills and 9 short hill sprints

Tuesday :Threshold run. 19k on the road over a hilly loop + short interval on the track with some curves and hills. Road threshold : 1k (5:23) + 1k (5:20) + 600 m (5:24)+ 1200 m (5:25) + 1600 m x 3 (averaged 5:33) Track : 300 m (48 sec) + 200 m (31 sec) + 300 m (48 sec) The track was wet so it was hard to go really fast on the curves. Recovery for the threshold were between 50 sec and 1min15 for the longer effort. For the track it was a 100 m jog.

The idea was to get a good volume of fast pace after a lot of workout on the trail and XC (I also raced a XC 3 days before). I also wanted to work on my kick with the fast intervals.

Wednesday : 10 k easy (52 min) and 20 min coreworkout abs and push up to warm up then 6x3 pull up and 8x3 dips

Thursday : am Hill Rep. 15 k in total : 5X250 m faster than 1500 m effort + 5X350 m (same segment with a 100 m XC strech at the end) @ 1500 effort + 2*250 m @ 800 effort. Legs felt absolutely trashed on that workout but my splits were actually way better than last week. I did the 250 m hill between 54/51 sec whereas last week I averaged 56 sec on the same segment.

pm leg workout 40 min : jumping rope, plyo and walking lunges with dumbell(30 kg). First heavy lifting for months so I was very conservative.

Friday : Rest

Saturday : am Speed developement session. 12 k, light plyo on stair, 3 flying sprints on the track then 8x120 m strides on the track (splits between 18/19 sec). It was really rainy but I managed to maintain my speed.

pm 25 min core workout abs + chin up (8x3) + push up (30 diamonds and 30 medecine ball ).

Sunday : XC workout. 16k and 260 m elevation gain in total. 650 m uphill fast ( between mile / 3k effort) rest 50 sec + 1000 m and 22 m of elevation gain X 3 @ race effort (average of 5:38 for that loop) with 1min15 rest + 2 k threshold 2 min rest and 800 m X 2 @ 3k/5 k effort + 3X150 m fast strides on the grass.

Pretty fun workout and nice training ground. The run was approximately 50 % muddy gravel trail, 10 % muddy trail with some roots in the wood, 30 % grass and just 10 % of road.

pm : 6 k warm up + 30 min leg session (jumping rope + body weight exercices + 8*3 back squat 50 kg). I was pretty conservative once again for the lift. Two years ago I used to back squat 80 kg for 5x5 sets. But I did not squat since then.

Male, 30, 6'4", 150 lbs
Races: 12/4 HM

Mn - 10.5 @ 7:30s
Tu - AM: 3200yd Swim, PM: 7x3' on 2' off (5:55 to 5:43 pace)
Wd - 9.25 @ 8:05s
Th - 4 @ 5:59s + WU/WD = 10
Fr - 10 @ 7:45s
Sa - 16.75 @ 7:00s
Su - 2.5 Running around Philly Marathon, slightly sick so decided to take the rest of the day off running-wise.
Total - 68.75

Tu/Th/Sa - Very happy with all efforts (not as much of an effort saturday), I guess after 4 weeks at 100k/wk the fitness is starting to come around.
Su - Did not see Stone, Darkwave or runningforfun but had a great time spectating philly marathon, I'm connected to a lot of the areas that it draws from so I always know a ton of people. Glad the race went well for RunningForFun. It was a mixed bag of good and bad, as it always is, for our friends racing.

M35, 5'10/155
Races: 4-mile Turkey Troy, Gridiron 4-miler, NYC Half, Boston Marathon
2023 SBs: 4:47/18:07/1:20:53/2:57:30

M: 6.2 @ 8:22
T: 6.9 ft 7x800T (avg. 2:56), 1x400 (1:25) with 1' rest (threshold work felt strong)
W: 6.5R @ 8:50
TH: 6.3 @ 8:22
F: 6.9 ft. 12x200m hill with jog down rest (90"), gave myself an extra 30 seconds after the 6th
S: OFF
S: 8.4 @ 8:02

Total 41.3 miles

In decent fitness seemingly, and will give Turkey Trot a go. Marathon training will really pick up after that.

GNR1 - putting in the work to get back

HillyGuy - Interesting Tuesday tempo, lot's of speed work. Are you using a coach or a specific philosophy to guide your training?

Thoughtsleader - Nice week, looks like many of mine have in the past year. I like the hills and split tempos early on in training.

Sub 6 - hope the PostTib is healing

Best of luck for those racing turkey trots.

Thanks RS you are looking fit for your half, hope you’re feeling 100% now. Yeah I like the threshold/hills combo and feel it’s a good way to stay tuned up for some shorter races. I think once I get to marathon buildup I will keep one shorter tempo than slightly longer intervals another day and threshold running within my long run. I don’t care so much about my Boston time but would love PBs at 4mi/HM even on tough courses.

Thanks RunnerSam. Looking forward to getting back to the grind.

I don't have a coach. I am training completely on my own. I follow a lot of Canova principles (hill sprint, long fast run slightly slower than race pace, workout with speed variation like the Tuesday threshold). I am also inspired by the Ingebrigtsen training method. No weekly super hard / fast workout instead a relatively hight mileage and a focus on threshold and hills.

When I want to peak for a race (XC or road race) I usually ditch the hill session for a specific workout.