Road Racing & Training Thread: Week Ending 1/28/2024

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 - 11 @ 7:40s
Tu - 3, 1, 0.5 @ 5:55s with ample rest + WU/WD = 10
Wd - AM: 1.75 @ 9:35s, PM: 8.5 @ 7:45s
Th - 3 @ 9:15s
Fr - 10.75 @ 8:10s with 12x30s Hills
Sa - 11 @ 8:00s, 2 Hour Gravel Ride
Su - 4 @ 7:50s

Total - 60

Another lazy week but happy with the tuesday broken tempo.

Inching closer to a first run post-surgery. I'm being diligent about my daily PT routine and am slowly getting back the full range of motion. Still a little swelling and stiffness, but I feel on track for a return to running within 8 weeks of surgery.

I missed last week, so will put in past 2 weeks. Things are going really well, though I dealt with a cold 2 weeks ago, which had me down a little in volume and pushing a long run back. I'm hoping that the current will be the 3rd in a row with 2 thresholds + long run. Mileage is up too, but more excited that quality is too.

2 weeks ago:
M: 7.5 E @ 8:53 pacing wife
Tu: 6.5 ft. 14x400 w/ 1' rest in slushy conditions, averaged 80 despite that and probably should've run in Adios over Next %s which had some slippery moment
W: OFF (this was planned, but overnight I'd picked up a sore throat)
TH: 8.3 ft. 4x1.25 miles w/ 1' rest (overall avg around 6:10 pace, ran faster on downhill ones), I felt up to this despite illness, but I mainly felt worse after
F: 6.1R @ 8:36
SA: 5E @ 9:33
SU: OFF, weather was terrible and I figured it was worth it to just try to kick the cold, which wasn't terrible but was lingering
Total: 33 miles, 1 planned day off, 1 unplanned day off, 2 good workouts

1 week ago:
M: 16.4E @ 7:40, kept this mostly easy was feeling nearly out of the woods with cold, but didn't think a devoted threshold/tempo block was wise. It was also a very cold/windy day, last 2 miles in park (hilly) were quicker nonetheless (7:11/7:15)
T: 4.3E @ 9:52, fun unsanctioned race with wife from Brooklyn to a bar, starting to feel better after
W: 7.2 ft. 8x800T w/ 1' rest, finally feeling about 100%, 2:53 average, which is strong
TH: 6.4R @ 8:20
F: 8 ft. 4x1.25 mile w/ 1' rest, averaged around 6:15, but this was at home and each loop featured a few sharp turns and more hills, so the effort was pretty similar
SA: 6R @ 8:14
SU: 16.2 @ 7:08 with Tracksmith Boston on a run that started 13 miles into the Boston course. Started with the 7:30 crew with the idea that I'd try to close it hard to get a harder effort in (especially doing only 13) if I found a group to do so. Ahead of the final Heartbreak Hill I did, and even better they were looking to go 16 and I was happy I brought a gel. It was raining/wintry mix throughout that got pretty bad by the end. First 7 miles ~ 7:25 average, Last 9 more like 6:55 (some nice downhill stretches, though the last 3 was fastest and completely flat on the Charles). Felt pretty good/smooth, hardest part honestly might've been catching the breakaway group and adding in a hill.
Total: 64 miles, 2 theshold workouts, one easier long run, one more workout long run

This week already got 1 of my threshold workouts (10x600) done and dusted. Maybe something like 3x2800 on Thursday. Will try to keep pace comfortable.