Road Racing & Training Thread: Week Ending 12/31/2023

Happy holidays to all, thought I’d check in.

I am not doing a pretty lousy job of “not running” and “doing PT stuff”.

Resolution for 2024 is to get a little more disciplined about the latter so I don’t have to worry about the former. Also to slow the rate at which I’m getting fatter. And for the Lions to win the Super Bowl, which is always one my New Year’s resolutions, but is slightly less ridiculous this time.

PTT is meh: not hard to do an easy 5 miles but not improving either.

Did 5 runs of 5 miles this week, most since October.

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

Mn - 8.75 @ 8:35s (3 family, 6 solo)
Tu - 10 @ 6:55s
Wd - 3.5 @ 11:05s (family)
Th - OFF
Fr - 10 @ 6:50s
Sa - 15 @ 7:45s
Su -10.5 @ 9:10s (150ft/mi elv)

Total - 58
Not much to see here, back to regular schedule next week.

Sub 6 - Thanks for the update, glad you are able to get some running in. We learned through a X-Ray that Mrs RunnerSam has "accessory navicular" or an extra bone where the Post Tib lands in the foot. Hasn't caused her issues before this summer so it is a bit of a mystery. MRI is next up to see how the tendon is and will decide on rehab or surgery.

Male 28 years old, french guy.

PB : 1500 : 4min13

3000 m : 9min05

10k : 32min59

Currently training for XC I'll run my first meet on january 14 th.

Busy training week with 54 miles, two workout : VO2 MAX interval and a threshold session plus 2 heavy lifting session and some core. My goal last week was to work on my speed so eventhough I am training for XC I went to the track twice.

Monday : 10 k easy, some drills and 10 strides with spikes on a cinder track

Tuesday : am Threshold interval on the track 10*400 m (splits between 74 / 76 sec)+ 4*500 m (splits between 1min38/1min41) + 8*400 m (splits between 80 / 74 sec) short rest 25/30 sec for the 400 m and 35 sec max for the 500 m intervals. Then 2*300 m in Spikes FAST (splits : 45 sec, 46 sec)

pm 1h05 leg strength workout (plyo, jumping rope, back squat and lunges)

We : 10 k easy then 30 min of core (pull up, abs push up and chin up)

Thursday : 10 k easy including 10 min of drills and 9 short hill sprint

Friday : am VO2 MAX intervals 5*800 m with 2min rest over a hilly road loop (approximately 7 m of elevation gain) splits : 2min23, 2min21, 2min20, 2min21, 2min20 + 3*200 m in spikes on the track splits : 28, 29, 29

I actually never ran that fast on the track ! The strength work I did the past few weeks is starting to pay off.

pm leg strength workout (plyo, jumping rope, single leg deadlift, hipthrust.

Saturday easy long run on trail 17 k, 320 m of elevation gain in 1h30

Sunday : am 40 of core (jumping rope, push up, pull up, abs)

pm 50 min easy

Pretty fun week. Both running workout were amazing, and I continue to load more on the bar in the weight room !

M35/5'10"/160(probably after the holidays)
'23 SBs: 4:47/18:0x/24:0x/1:20:53/2:57:30
Upcoming: Hilly Mile (1/6), Gridiron 4-miler (Feb.), NYC Half (March), Boston (April)

Another decent week, though I think next week I'll really get cranking as far as marathon-specific stuff.

M: 5.4R@9:56
TU: 5.6M@8:13 on treadmill
W: 6.6 ft. 7x800T,1x700T with 1' rest (had to get sore calf warmed up so first couple were slower 3:03/3:01, but then hit 2:53-2:56ish pace for the rest)
TH: 37' on bike indoors to really get the calf healed up
F: 6.2M @ 8:21
S: 13.4 @ 7:22 ft. 4.95mile tempo @ 6:30 pace. Happy with the tempo as it felt controlled/comfortable, even with a good deal of wind on Randall's Island. Tried out Adios 8 that I scooped up for just $52 and thought they were a nice upgrade on my pair of the 6s that I might put out to early retirement.
SU: 8.9R @ 9:46 running with wife on her LR.

Overall: 46 miles on 6 days with an XT day.

This week potentially have the hilly mile race Saturday and a snowstorm Sunday. So that long run is TBD, but I will try to get some more quality in next week.