Road Racing & Training Thread: Week Ending 11/26/2023

Haven’t been posting recently because, well, there hasn’t been much to post! New job has been bonkers with travel and I have been prioritizing other stuff. Finally felt myself starting to get excited about running again 2 weeks ago. Additionally, after a trip to India I was tipping the scales at 200 lbs so I’ve started to get moving again.

M - 8 @ 8:15

T - 6 @ 7:17

W - 7 @ 6:55 w/ 18’ of Mona Fartlek in pouring rain. Maybe 5:20 on and 6:40 off

Th - 7 @ 7:43 in VA

Fr - 7 @ 7:49 in VA

Sa - 11 @ 6:41 with 6 @ 5:59 avg. Suprised myself (6:10/6:12/5:55/5:37/6:02/5:53)

Su - 4 @ 8:21

Total - 50 miles

M39 6’1” 165

PB / 2023:
Mile 4:06 / NT
3k 8:20 / NT
5k 14:32 / NT
8K 24:40 / 27:22
10k 31:25 / NT
Half 1:08 / 1:13:02
Full 2:32 / NT

Upcoming Races:
TBD…

M: tempo, 2/1.5/1/0.5M @ 5:45, 9M
T: easy, 9M
W: easy, 7M
R: 5M Turkey Trot 27:22 (5:28), 8M
F: easy, 9M
S: long run, 15M
S: off, —
11/26 Total 57 (6d)

Fitness check. Long ways to go but surprised myself with sub-5:30 pace. Onward and upward!

11/19 Total 42 (5d), 55🚴
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

Think I should start posting here because why not.

Male, 15

Goal: don't get my ass kicked by as many freshmen this track season and qualify for sectionals (5:00/10:40 1600m/3200m)

Monday: 6 miles on the treadmill (didn't get home until 5:30 and it was dark, cold, and raining)+5x:30 strides on an improperly measured, indoor cc track with very sharp turns, almost rolled my ankle, total mileage was 6.5

Tuesday: 6 miles (8:21)

Wednesday: 5 miles (8:22)

Thursday: 5 miles (8:26)

Friday: 6 miles (8:40)

Saturday: 9+ miles (8:17, 75 minutes)

Sunday: 2 miles easy+5x:30 strides, total was 2.5 miles

40 mpw

3rd week of training, goal is to add some drills and post-easy run hill stuff on Monday next week, and strides on Friday. Hopefully workouts can begin by January, depends on how I'm feeling.

Female, 49, 5'4", 106
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: Jingle All the Way 15K (December); Houston Marathon (January)
Week 1:
44 miles running, 500 yards swimming, and 90 minutes pool-running.
M: 90 minutes pool-running and streaming yoga
T: 9 miles, including a track workout of 6x800 in 3:25, 3:22, 3:16, 3:16, 3:15, 3:13 (recoveries of 3:00-3:13). Followed with leg strengthwork and 500 yards recovery swimming
W: 8.5 miles very easy (9:27) including some grass running and drills/strides, and upper body weights/core
Th: 7 miles trail-running (9:50)
F: 3 miles very easy (9:27)
Sa: 10 miles, including an 8K race in 36:19.
Su: 6.5 miles (9:32) running around cheering at the Philadelphia Marathon.
Week 2:
60 miles running, 1000 yards swimming, and 3 hours pool-running.
M: 90 minutes pool-running and streaming yoga
T: 10 miles very easy (9:27) including some grass running and drills/strides, and upper body weights/core.
W: 9 miles, including a track workout of 3x3200 in 14:17 (7:10/7:07), 14:17 (7:09/7:08), and 14:14 (7:09/7:05) (recoveries of 5:00-5:13). Followed with leg strengthwork and 500 yards recovery swimming
Th: 8 miles trail-running (10:04) and streaming pilates.
F: 10 miles very easy (9:33) to gym, including some grass running and drills/strides, upper body weights/core, and then 2 miles very easy home (9:30)
Sa: 18 miles progressive, split as the first 5 miles averaging 9:37 pace, the next 5 miles averaging 8:29 pace, and then the last 8 miles averaging 7:42 pace. Injury prevention work and 500 yards recovery swimming after.
Su: 90 minutes pool-running and streaming yoga

Since I didn't post last week, I'll do two weeks today.

Essentially last week was a down week with a trip up to Philly to race the 8K and cheer at the marathon (sorry I missed you, Sam); this week was a return to marathon training.

Both weeks were unremarkable other than that all of my workouts and races were considerably slower than my training from a few weeks before - by about 20 seconds a mile. I also started a small dose of the medication Lexapro on Sunday two weeks ago, and I'm certain the two points are related.

(I'm taking the Lexapro off-label to try to dampen some annoyingly overactive reflexes - one of my neuro issues)

I've heard that often it takes a few weeks to adjust to Lexapro, so I'm giving this some time. Since I train by effort I'm not worried about running myself into the ground trying to run my old paces while I'm adjusting. In the meantime, the Lexapro is really helping the overactive reflexes, so this will all be worth it as long as my body eventually adjusts.

HHH/Darkwave,

Thanks for keeping this thread alive.

1/1/23-09/01: steady mileage in the 55-60 range

09/01-11/05: increased mileage to 60-70 in prep for a HM

11/05: 1:13:07 Half marathon. ran 5:30 +/- 3 seconds until miles 12-13. happy with the result, and I won $200 for first master!

11/19: Solo 5k on a moderatly fast/certified 5k road course. went 310, 306, 308,308,307 ~1540.

I'm running an indoor 5k mid January....is 1459 a ludicrous goal? that would be a lifetime PR.

Still working on the PTT…

Made it 15 days of zero running (just biking) before I started getting batty.

The last 2 weeks I’ve done 8 and 9 miles total (4 runs each week of 2-3 miles). I think/hope that’s sustainable while I work on strengthening. Hope to get back to proper running in January, but no real urgency.

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

Mn* - 9 @ 7:25s + 4 Strides
Tu* - 4x400 + 1 hard + WU/WD = 7
Wd* - 2.5 @ 8:05s
Th - 5k in 18:57 + WU/WD = 6
Fr - 6 @ 9:05s
Sa* - AM: 6.25 @ 8:00s, PM: 4.25 @ 7:35s
Su - 11 @ 7:55s

Total - 52.5

*distances/times/paces are estimated due to no watch.

Started getting sick end of last week and felt pretty bad wednesday-friday. Running shirtless in the 41F rain on tuesday for a short workout probably didnt help. Got first in my turkey trot, took it out quick but slowed it down some on the back half because I was way out in front, happy with the time which I figured would be 20-30s slower based on feel, course is rolling and GPS (not mine) measures it a little long (~3.18).

Male 28 years old french guy, currently training for XC and short races. Upcoming race : hilly 8 k next sunday.

Busy week week with two workout and a XC race. Weekly stats : 60 miles , 1100 m of elevation gain and 1h30 of strength / core workout.

Mon 20 k Long run with 40 min @ Up tempo (min mile split 6:25) over hilly and muddy terrain

Tuesday : 10 k easy + core workout 25 min of push up, pull up and dips.

W am Long interval over a hilly loop. 1420 m *2 with 2 min rest (min mile splits : 5:01 + 4:47) + 800 m*3 (min mile splits4:43+5:00 +4:48) 5*120 m Hill sprints. Total mileage including warm up and cool down : 19,2 k

It's a 710 m loop with 7 of elevation gain. Mostly road with some gravel and muddy section. The splits were a bit uneven because I had to .. peoples on some intervals.

pm 1h05 of Weight and Plyo (Jumping rope + dynamic core + calf raise + Back squat and single leg deadlift)

Thursday : 10 k easy

Friday : 11 k easy with some surges over XC terrain

Saturday : Pre race run (11 k with 10 min of drills and light plyo + 7*100 m hill sprints)

Sunday : XC Race 8.8 k with 100 m of elevation gain @ 5:25 pace. Came up 6th.
I lead the chasing group until the 5th k then I was passed by two runners. Eventhough I am pretty happy with my effort. I felt really good on the uphill, I did some nice spurts over the hilly section and on the curves.

But after the midway point of the race, the downhill litteraly burnt my quads. We ran over some rocky section which were pretty hard on the legs. I think it's mostly due to the big training week.

Male, 26, 5’9", ____lbs
PRs: 5k 17:21 (2023), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:44:16 (2023)
Next Races: CIM
Future Goals: Sub 2:40 Marathon, Sub 1:17 HM, Sub 17:00 5k, Sub 5:00 Mile
Mileage: 63
Can't believe I've missed posting in this thread for a decent amount of time. . .

Since last time I've had a couple good long runs. Some 24 milers and shorter ones w/12 miles at goal pace. Last hard effort was Thursday's Turkey Trot.

Taper is in full swing. 6 days til CIM.

Monday Off
Tuesday PM Run: 8.2 Miles - 7:14
Wednesday PM Run: 10 Miles - 7:42
Thursday AM Race/Workout: 3 up - 8:08 -> 5 Miler - 5:43 (5:49, 5:42, 5:41, 5:55, 5:26) -> 3 Down - 7:47
Friday PM Run: 10 Miles - 7:14
Saturday AM Run: 8 Miles - 7:44
Sunday AM Long Run: 16 Miles - 7:07

M35, 5'10, 155lb
SBs: 4:47, 18:07, 24:06, 1:20:53, 2:57:30
Upcoming Races: Gridiron 4M, NYC Half, Boston Marathon

Lower-mileage week missing some days with travel. Boston soft launch pt. 2 starts today, with the real launch after the Holidays.

M: 6.6 ft. 6x1K Threshold on a cold day. First 2 slow (3:54/3:49), last 4 quicker (3:43/3:42/3:44/3:43). Felt Good.
T: 4R @ 9:50
W: OFF ~ Travel
TH: 7.5 ft. 4M Turkey Trot in 24:06. Race Report Under
F: 5.3R @ 9:39 (hilly)
SA: OFF ~ Travel
SU: 6.7M @ 7:40

Will do Long(er) Run today.

Race Report: Did the Portland, ME 4-Miler. Big field for a Turkey Trot, think it was around 1500. Since I've only had about 2 solid weeks (and a half) going in, wasn't really sure of fitness. Also, not an expert in the 4 mile distance. It's a two-loop course (slight differences between the loops) with a downhill first/third mile and uphill second/fourth mile. Solid hills too. I tried to go out somewhat conservatively, but even with the downhills/wind it was probably too quick with a 5:41 first mile. Next mile 6:07, which was probably good. Third mile 5:55, but my legs were starting to feel it. Fourth mile was a real struggle at 6:20. I was really feeling it on the hill and just struggling to make it to the finish. I did manage to summon a little bit of a kick when I saw the clock thinking I had a shot at sub-24 (did not). It did carry me to a chip time victory over the guy I kicked against even though he held me off. Those were all Strava splits: 24:06 Final Time.. Funnily enough, the top 3 women finished directly in front of me on chip time (I'd run with each of them at varying points). Overall, solid race as I'm not really in great shape yet. I maybe could've trimmed about 10 seconds with better pacing. I really paced it like a 5K and paid for that. I might run a 5K in two weeks, but if not it'll be a long block of training before my next race. I am considering an Armory race too, we'll see.

Thoughts leader, with a SB of 447 for the mile and 120 for a half, I think you can go MUCH faster in the 5k, especially if you race indoors. Good luck!

HHW - thanks for keeping the thread going every week, glad you are excited about running again, there are still many PRs left in those legs
GNR1 - Nice TT! any pacing/racing plans for houston?
random hs runner - Not sure if you have indoor track or are prepping for outdoor but looks like you are setting yourself up well for outdoor. Hopefully the January workouts are either speed development or tempo work (aka not vo2 max if no indoor track season)
darkwave - Two nice weeks, solid LR Saturday
Bdubs - Welcome back, glad you are back chasing fast times
Sub 6 - I reached out to a runner PT friend who has dealt with PTT off and on over the past 6-7 years. Got a detailed and interesting story from her. I'd be willing to share it but probably not on LRC, I sent it to Lancrunner via email. Have you seen a doc or PT for it yet?
HillyGuy - Thanks for the update last week on your training philosophy, puts everything into perspective when looking at your weeks.
AFF - Glad to see you posting, nice TT 5 miler, good luck at CIM
Thoughtsleader - Nothing wrong with a 6:02 pace 4 miler heading into the start of boston training. Sounds like a fun & big race