Road Racing & Training Thread: Week Ending 12/3/2023

Good week. Still horribly out of shape but trending the right direction. Weight down to 191. 10-15 more pounds to go.

M - 7 @ 7:44

T - 3 up + 6x800 w/ 70s off + 2x200 w/ 90s off + 1.5 down. 2:54 down to 2:39 + 32/31

W - 7 @ 8:48

Th - 6 @ 7:14

Fr - 7 @ 8:04

Sa - 12 @ 7:04 as 4 up + 3 up tempo + 1 easy + 1 up tempo + 1 easy + 1 up tempo + 1 down. 6:10-6 on the faster stuff.

Su - 9 @ 8:24 trails

Total - 56 miles

Female, 49, 5'4", 107
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)
64 miles running, 500 yards swimming, and 90 minutes pool-running.
M: 8 miles very easy (9:32) and upper body weights/core
T: 7 miles, including a failed track workout of 1600 in 7:31, 4x200 in 53, 52, 53, 55. Followed with leg strengthwork.
W: Streaming yoga and 10 miles very easy (9:12) on the treadmill
Th: 10 miles, with 3200, 2x1600 in 14:42 (7:24/7:18), 7:18, and 7:17. Recoveries of 5:0x after each. Followed with injury prevention work.
F: 10 miles very easy on trails (10:30) and streaming yoga.
Sa: 18.5 miles, including a marathon effort workout of 5 miles, 3 miles, 3 miles at marathon effort (paces of 7:42, 7:39, and 7:47). Injury prevention work and 500 yards recovery swimming after.
Su: 90 minutes pool-running and upper body weights/core

I made it 3 weeks on the Lexapro, and then we decided to pull the plug. The fatigue, drowsiness, and weakness I noted on it just weren't improving enough. Training-wise, easy runs were OK, but trying to run faster was getting harder and harder - my heart rate just wouldn't rise, meaning that I was going anaerobic at paces that should have been not-that-hard.

I took my last dose on Thursday night. As of the weekend I was starting to feel better (certainly not as drowsy), and I hope I'll improve enough over the next week to be able to race my 15K decently this coming Sunday.

M15

Monday: 6 miles+strides (8:38/4:45)

Tuesday: 5 miles in the treadmill (8:42)

Wednesday: 6.8 miles (8:32)

Thursday: 6.4 miles (8:40)

Friday: 5000m tempo in 20:15, solid introductory workout, felt pretty easy (6.5-ish miles total)

Saturday: 9 miles (8:35)

Sunday: off

2nd week of 40 mpw, felt solid

2:19:13. My body hurts but I'm very proud of this one. Out in 68:44 and back in 70:29. Fought hard as heck.

Male, 30, 6'4", 150 lbs
Goals: Increase Mileage to 75+ mpw, Strides and Strength Work x3/week, Consider indoor track races
My 7th week of consistent training

Mn - 9.75 @ 7:30s + 4 Strides
Tu - 12 @ 7:45s with workout (+Strides)
Wd - 9.5 @ 7:55s
Th - 9 @ 8:00s
Fr - 5.25 @ 8:05s
Sa - 6.25 @ 7:25s
Su - HM in 1:23:25 + WU/WD = 15.75 (+Strides)

Total - 67.75
Tu - 2x400, 300, strides then did 3mi tempo in ~6:14 6:07 6:09
Su - Nittany Valley Half which has 860' of elv. Mostly ran it as an excuse to visit one of my best friends but ended up also having a pretty good race.
Small race report: Misty/rainy, mostly roads with 2-3 miles of gravel. Ran alone and between two big groups up until a little after mile 5 (I was in 8th place), latched onto a group of 5 who caught me, ran with them until a big 2/3 mile decent around mi 8 where I dropped two of them, got away from another one by 10 but the lead female gapped me so I was just working with one guy (tied for 9th place now). Managed to get away from him and around 11.5 I started to reel in the lead female and another guy who was ahead since the beginning. Passed her with ~600-800 to go, then him with about 300 to go and finished in 7th. Had no watch on and there was no clocks on the course so I had no idea how fast I was going or what time I would see when I approached the finish. I didn't feel great during WU but felt fine during the race, tough to race this distance not in great shape but happy to race what was my boston pace. Felt like a pretty consistent effort and strong in the later parts of the race. Happy to have been caught by the 5 but finish ahead of them all by the end. Most of the time if I get caught in a 10mile/HM I continue to fall off pace. For whatever reason I would consider the 10mile/HM distance one of my worst performing races over the last 5 years so happy to have a good race.

General - My watch broke on 11/14 but my new one(Coros Pace 2) came in after the race so back to knowing my paces/times/distances. It was quite enjoyable while it lasted. Purchased three new shoes this week as my current two pairs(Rincon, WaveRider) approach 600 miles. Got a pair of Hoka Rincons(100), Nike Pegasus 37s(65) and Asics Novablast(55)

Awesome job! Excited to read the recap of this one. For me, did some efforts on Thursday and Saturday. Hit the bike yesterday with bad weather and transparently pretty dialed into the NFL. Motivation not at peak levels yet, but that will come.

M35, 5'10/155
SBs: 4:47/18:09/24:06/1:20:53/2:57:30
Upcoming: Armory Race (maybe), Gridiron 4M (Feb.), NYC Half (March), Boston

M: 8.5M@7:38
T: 5.2E@9:37 with wife
W: 6.3M@7:57
TH: 7.5 ft 5x1200T with 1' rest (4:31, 4:29, 4:32, 4:29, 4:23). Felt good, weather was excellent
F: 6R @9:10
SA: 8.4 ft 2x2mi with 2' rest (13:04, 12:38). First segment did have a solid little hill in it.
SU: 50' on the bike, easy-moderate effort.

42 miles on the nose. 6 easy today, with some 800s tomorrow. Will try to do 2 quality days later in the week. Fitness is solid.

HHW - Not bad for starter workouts, I think once the weight comes off that you will be in good shape
darkwave - Best of luck in the 15k, looks like a productive week
random hs runner - Good looking week, keep with those strides
beersandmiles - Great job at CIM! don't be a stranger, maybe give us a little summary of the training cycle when you can
Thoughtsleader - Nice tempo work

I said that I got nike pegasus 37s, but really I got a left shoe peg 37 and a right shoe peg 39. I was listening to a recent podcast (The Science of Performance with D.F., which is great especially if you know biomechanics/ PT/exercise science) which in one of the episodes talks about shoe construction and mentions some things on normal tolerances. They said that the heel to forefoot drop has a tolerance of 2mm which is a crazy % given shoes are typically 0-12mm drop. Anyhow it made me not as worried of the differences between the 37/39 given even two of the same shoe can vary a bit.

I'll have a full race recap by the weekend! Just got back home at midnight last night!

RS- nice race and yeah the watch-free runs are liberating! It’s interesting how some of us have a race distance that challenges them. For me I feel confident in mile and down, and I’d say 15K and up…3K-10K though woof.

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:
January 5k…

M: easy, 9M
T: tempo, 4x2M @ 5:40 (2mr), 12M
W: easy, 8M
R: easy, 6M
F: intervals, 10x400 @ 5:00 (75sr), 9M
S: long run, 16M
S: easy, 6M
12/03 Total 66 (7d)

11/26 Total 57 (6d), LR=15
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

🔥🔥🔥🔥🔥🔥🔥 Nice job bud!