Road Racing & Training Thread: Week Ending 12/17/2023

Male, 30, 6'4", 150 lbs
Goals: Increase Mileage to 75+ mpw, Strides and Strength Work x3/week

Mn - AM: 3150yd swim, PM: 10 @ 7:50s + 3 Strides
Tu - 3 @ 6:04, 90s ez, 1 @ 6:09 + WU/WD = 10.5
Wd - 10 @ 7:20s
Th - 10 @ 8:15s
Fr - OFF
Sa - 17 @ 8:05s with 1750ft of elv
Su -10 @ 7:35s

Total - 67.5

Very busy week so ended up off on Friday, Probably more of the same this week but hopefully above 75

Male, 26, 5’9", 132 lbs
PRs: 5k 17:21 (2023), 10km 38:27, Half Marathon: 1:17:53 (2021), Marathon: 2:44:16 (2023)
Next Races: Berlin Marathon
Future Goals: Sub 2:40 Marathon, Sub 1:17 HM, Sub 17:00 5k, Sub 5:00 Mile
Post CIM took 3 days completely off and am doing just unstructured easy runs until Xmas 5 days a week. No plan but that could be anything from an easy 4 miles to just whatever I feel like doing that day. Just nothing hard right now.

Busy time with xmas around the corner and work having some deadlines. A few other life things came up so the only real focus for next year is Berlin. That may change but for now there's nothing too exciting.

Took an off week (sick). Only ran few days. 💀

Put together another decent week.

M35, 5'10/155
SBs: 4:47, 18:0x, 24:06, 1:20:53, 2:57:30
Upcoming: 1/6 hilly mile (?), Gridiron 4 miler (2/24), NYC Half (3/24), Boston Marathon

Solid week for me, though do want to get better about getting 3 quality days in, and have been getting 2. Looking to do hills (to prep for the possible hilly mile on 1/6) and threshold in coming week, and probably a shorter long run though we'll see.

M: OFF
T: 6.5M @ 7:47
W: 7x800, 1x600 w/ 1' rest, avg. 2:57 or so i think, morning workout which for me is always a bit more ragged
TH: 6R @ 9:00
F: 6.5R @ 7:48
S: 3.5E @ 9:38 with wife
SU: 13.2 ft. 4.5 progression avg 6:33 with 13:49/12:50/3:05 for 2 mile splits and last half mile

Total: 42ish miles.

Male 28 years old, french guy. Currently training for XC . Right know I am doing some short road races as a tune up.

PR : 1500 m : 4min13

3000 m : 9min05

10 k 32min59

Nice training week with one workout, a long run, one race, 3 strength sessions and an interesting Chiro appointement. Total mileage : 52

Monday : am Easy 10 k over XC terrain and 10 short stride followed by 30 min of upper body workout (abs, chin up, pull up, bench press, and push up)

Pm : Chiro to find out what's behind loss of coordination problem. I have this problem since I started running in 2017. My left ankle pronate in an uncontrolled way when I am running fast over a long period of time on even surfaces. It would NEVER happen on a technical trail race. I avoided that issue by focusing on XC in the winter and doing trail in the summer. I used to jump into the occasional road race to check my fitness, but my leg problem always disturbed my training. This season I want to fix that issue for good.

My chiro told me my psoas is misaligned on the left which cause my ankle to pronate when I lengthen my stride. He did some adjustements on my back, and gave me some exercices to strengthen my hipflexor. He also told me that if I want to solve the issue, I need to do more flat section to get my leg used to repetitive motion.

Tuesday rest

Wednesday : am Mixed interval on road and track . 1100 m on the road (4:47 pace) over a hilly loop (800 m and 7 m of vertical gain) + 8 *300 m with 40 sec rest on the track splits : 55 sec, 53 sec *6 , 52 sec + 800 m on the road split : 2min23).

pm Leg strength focusing on hamstrings. 1h of jumping rope, plyo, bodyweight stuff and heavy lift ( single leg dead lift and back lunges).

Thursday : Long run 20 k with 35 min @ up tempo (6:00 pace). My leg were a bit tired from the previous day. So my ankle bothered me over the last 2 k of the tempo.

Friday 10 K easy + drills and 8 hill sprints

Saturday : Road race 6.4 k with 100 m of elevation gain with a loft curves and a smal XC segment. Result : first place in 19min40( 5:06 pace). Fun race. I took the lead at the start, the second place was 40 sec behind. My ankle didn't bother me thanks to the nature of the course with all the hills and curves. The second guy is a 1:09 Half marathoner and low 32 min 10 k guy. So I am pretty happy of my current shape.

Sunday : am 50 min easy (9 k) then25 min of bodyweight upper body workout (abs, dips, bench press, chin up and pull up)

pm 10 k and 5 strides on grass.

(from last week)

Happy to hear from your jewbacca, glad you are still at it. A rough last few years between injury and sickness. As you may have found from recent threads Sub6/LancRunner and Mrs RunnerSam are all suffering from PostTib. Sorry about having to take Humira but I'm glad it is working for you. I did some cycling last year, as has LancR/MrsRunnerSam recently. It's no running but its something, I'm in the market for a CX or gravel to join her.

AverageForFun - Not a bad idea to wait to really start up after the new year when life calms down.
GNR1 - Sick is never fun, I'll probably catch something when visiting the nieces/nephew over Christmas, last year I had to take off 6 days from running after.
Thoughtsleader - Nice week and workouts
HillyGuy - Interesting PSOAS issue, my wife had some psoas issues a few years back (pain, inflammation, tightness, I don't remember). Some yoga poses, hip and core strength work might help you out. Nice Wed/Th back to back workouts with the W on saturday.

Thanks for the kind words. I hadn't read about the others' issues. I went through a few rounds of imaging after I really pissed mine off, and there was nothing to see. Not even inflammation. The thinking is it was a nerve issue. PT started me on a "nerve flossing" routine, but with all the breaks and low volume it resolved on its own. I'm curious if it'll return if I ever get back to high mileage.

Thanks RS another good week to you, too. No joke on the climbing in that Saturday. LR. Unfortunate to hear of the illnesses and injuries plaguing the thread here! Hoping for better luck in 2024.

I am now fully invested in the hilly road mile on 1/6. Yesterday hill workout (12x200m with 90" jog back) was a bit humbling. Wasn't the Harlem Hill that I know how to measure pace, and I fell into the trap of sprinting the lower-grade beginning of the early reps and then being gassed by the later reps. Certainly hoping to contend for the win, but execution will have to be on point.

Thanks for your message ;). Actually I don't have any pain nor soreness after workout. I do a lot of compound lifting and core stuff. I do heavy squat / lunge / deadlift once a week and I do abs / pull up and push up 2 or 3 times a week. However I never do anything specific to strengthen the PSOAS so let's see what happen.

The main issue I have is my left leg not working properly when I am running faster than 6:00 pace on even and flat surface. I can run a HARD tempo run on sand, grass, woody and muddy trail, rocky mountainous segment. But the continuous effort on the road or the track trigger something on my left side.

I am an amazing trail runner, a good XC runner, an OK road runner and a bad track athlete. I have already beat sub 14min30 athletes on a trail race. I am not talking on a mountainous ultra but a short 10 miles race over runable trail in the country side. In XC I outkicked sub 31min30 10 k guy whereas I would be 2 minutes behind them on a flat road race.