Road Racing & Training Thread: Week Ending 1/14/2024

Male, 30, 6'4", 150 lbs
Goals: Increase Mileage to 75+ mpw, Strides and Strength Work x3/week
Races: 5 Miler 2/17/24

Mn - AM: 7.5 @ 8:15s, PM: 5.75 @ 7:50s
Tu - 5k @ 6:20s in the rain
Wd - 7.75 @ 8:30s
Th - 11.5 @ 7:50s
Fr - 4 in 24:06 + WU/WD = 10
Sa - 11 @ 7:45s
Su - 13.25 @ 7:15s
Total - 70

General - A fairly lazy week, no strides but strength work three times. Happy with my workout friday and that I still managed 70 miles. Need to do strides but not wanting to in the winter weather. A couple (partial) runs with MrsRunnerSam Mn AM and Wd, still waiting on that MRI.

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 3:24:40

Upcoming races: One City Half-Marathon (March), Boston Marathon (April)

34 miles running, 1 hour arc-trainer/step mill, and 4 hours pool-running.
M: 90 minutes pool-running and streaming yoga
T: 5 miles very easy (10:27) and weights/core.
W: 7 miles very easy (10:14) and streaming yoga
Th: 5 miles very easy (9:31), an arc-trainer workout of 6x4 minutes hard/72 seconds easy plus 10 minutes cooldown on stepmill and injury prevention work.
F: 90 minutes pool-running and upper body weights/core.
Sa: 7 miles, including four gentle hills (about 1/4 mile up a 5% incline at a very relaxed effort), followed by 20 minutes pool-running and streaming pilates.
Su: 10 miles moderate effort (8:53) followed by 40 minutes pool-running and leg strengthwork.

I didn't run Houston Marathon today - about two weeks ago I had a sciatica flare-up resulting from some strained muscles (quadratus femoris/obturator externus). Not a big deal, but it hit at the wrong time.

I think I could have run Houston with it, but I don't think I would have run it well, and the serious injury risk was too high for my taste, so I opted to skip Houston, take my break early, and hit the rehab exercises hard. This was my first week ramping things back up after that break.

The good news is that my hip now feels MUCH more stable, and I'm generating a lot more power from that leg. If skipping Houston means that I end up with a lot more power in my stride, then it will have been well worth it.

RRR - it was good to see you show again! It was exactly 4 years ago that we were all hanging out and chatting in Houston post-race, as I recall.

RunRinceRepeat

6ft 183 ( down 9!)
Goal: just run baby

week 1

12 miles. some in the 50s and a couple in 0degrees.

Houston was fun! I no longer work for junk the headband company so no more expos.

M35, 5’10”/155

Recent: 5:09 hilly mile

Upcoming: Gridiron 4M, NYC Half, Boston

Double long run week due to weather:

M: 14.3 ft. 4.5 threshold progression (13:24/13:06/3:14) on Central Park hilly secyion

T: 6.7R @8:20

W: 6.6R@9:08 running some with wife

TH: 8 ft 4xmile and a bonus 600 with a 1’ rest, average 6:07-8 with 6:15 on uphill direction, 6:01 on downhill,

FR: 4.4R @ 9:36

SA: 15 @ 7:25 with Tracksmith NYC, paces slightly quicker after mile 7

SU: 6.1R @ 8:40

Total: 61 miles, workouts T-TH this week (400s and 2ks) with LR Saturday again and more of a high 50s week I’m sure

Male 28 years old, french guy. I started my XC season last Sunday. So I tapered a bit last week : 68 k / 42 miles, two light workout, 3 core sessions (no heavy leg stuff) and a pretty fun 8.6 k XC race.

Monday Threshold + race pace rep : 20 min @ up tempo pace then 6*550 m @ race pace.

Tuesday no running. 45 min of core (jump rope, abs, push up and pull up).

W easy 10k, drills and 8 *100 m hill sprints

Thursday : Track : 12*300 m, 30 sec rest. Splits (50,51,49,50,51,51,52,53,53,54,53,,53)

I ran that workout too fast. I tried to keep up with with the faster guys. Morever the weather was far from ideal. We were running into a big headwind (35 km/h).

Friday : No running. 45 min of core jump rope, dips, chin up and a circuit of pull up and push up.

Saturday : XC Race. 8.6 km, 95 m of elevation gain, a lot of muddy up hill and curves (fortunately the downhill were more or less dry), a 1 k flat loop and 220 guys ready to go. XC is actually pretty popular were I live. That race was the equivalent of the US pre regional meet. Most club runner from the 800 m to the marathon took part of that race.

Results : 11/220. Time 29min27 (roughly 3min26 / km pace) It's my best race ever. As a trail and XC specialist I really liked the uneven terrain. I finished in front of sub 2h18 marathon guys and 3:55 1500 m athletes. I hovered around the 15 th place at the beginning on the first lap. I gained places later on thanks to the hilly and muddy sections.

On the last lap, I lost contact with 2 guys on the last flat segment of the race just 800 m from the finish line and another runner catched me. Fortunately the last 300 m of the race were just perfect for a strength runner with a bad kick : 100 m of a gradual and muddy up hill, followed by a 100 m downhill, one curve and a pretty muddy 60 m flat stretch. I outkicked the other runner by 3 seconds. I found out later that he's a 1min56 800 m guy.

I would have never won on a faster finish segment so I felt blessed by the XC gods ahahaha.