Spring Trainers Thread - Week of March 28

Runninlaw · Apr 4, 2011

Hi everyone - another week in the books! I know there was some solid racing last weekend - hopefully we'll get some details soon. SeaPig has the St. Louis Marathon on tap this weekend and I am running a local 10K. Anyone else racing this weekend?
 
 
 
January 2011 - 50K
gobi
 
February 2011 - 64K
gobi
 
February 27 - Last Chance for Boston marathon
Mailbox Head - training run
 
March 3, 2011 - Little Rock Marathon
Runnin-from-the-law: 3:45
 
March 9, 2011 - Canyonlands Half
nadra24
 
March 12 - the Tom King Half Marathon. 
Jebba: sub 1:44:30. 
 
March 2011 - 50K
floridaboiler
 
March 2011 - 100K?
gobi
 
April 3, 2011 - Cherry Blossom 10 miler
CMJHawk86: sub-65
gregw - sub-65:55
 
Talladega Half Mary
Timr1: ?
 
April 9, 2011 American Cancer Society 10K
Runninlaw: sub 44:10
 
April 10, 2011 - St. Louis Marathon
SeaPig
 
April 17, 2011 - Pike's Peek 10K
gregw - sub-40
 
April 18, 2011 - Boston
bhearn: sub-3
loopy
jenruns
Ileneforward
 
May 1, 2011 - Eugene Marathon
Runninlaw: 3:25
 
May 1, 2011 - Broad Street Run 10 miler
CMJHawk86: sub 65
 
May 1 Flying Pig Marathon
Mailbox Head - pacing brother
swallen1 - 3:40
Timr1 - 3:10-3:15
 
May 7, 2011 - Manassas Runway 10K
gregw- sub-40
 
May 21, 2011 - Ogden Marathon
nadra24
 
June 4 Another Dam 50k
Mailbox Head - sub-5
 
June 5 North Face Challenge DC Half Marathon
CMJHawk86 - no idea on goal time --> 2:00?
 
June 8, 2011 - Grandma's
Runnin-from-the-law: 3:45

Runninlaw · Apr 4, 2011

Big mileage week for me. My schedule was a modified 18/55 Pfitz program and lately I have somewhat haphazardly cranked up the miles. We'll see how this little experiment pans out. I did something relatively similar before the Chicago Marathon in 2009 and I ended up eeking out a PR. I am hopeful that I can do the same this season, but also acknowledge that I am not following a well-formed training schedule.

M: rest
T: 11 easy
W: 12 with 4x1200meters; 2 min rec. (5:03-5:10)
R: 6 recovery am / 2 easy with GOTR girls pm
F: 15
Sa: 8.25 recovery
Su: 21
 
Total: 75.5
 
This is definitely a mileage PR and I am feeling my 21 miler this morning. I have to admit I am pretty excited I was able to pull this off though.

Timr1 · Apr 4, 2011

WTG RIL!!!
 
I wouldn't call your mileage approach haphazard though. I'm working off of the Pfitz 18/70 plan and you mileage and workouts are keeping with the spirit of the plan. 
 
I dropped a 16 mile run off my schedule last week and ran just 4.5 miles when I wasn't feeling it. So, in effect, I had a mini-taper for Sunday's Half Marathon. Seemed to work since I ran strong wiht a 7:08 pace for a 1:33:19 PR. I just don't run many Half Marathons and I don't train for them either. I usually just run them in a marathon training cycle. 
 
This is my last big week before starting the taper. I should see 70 miles this week capped off with 22 LR on Saturday. I didn't sleep well last night and I'm a little beat.

CMJHawk86 · Apr 4, 2011

Wow, RIL that is some serious mileage.<img alt="shock.gif" src="http://files.kickrunners.com/smilies/shock.gif"> Believe it or not, I just can't seem to put down those kind of miles. Whenever I do I end up getting hurt, hence my emphasis on quality and "just enough" long running.
 
It was a bit of a disappointing day for me yesterday at Cherry Blossom, through no particular fault of my own. I was running a little behind schedule leaving the house but still should have had enough time to make to the start in plenty of time, that is, until Metro decided to crawl along all the way to the Mall while I helplessly watched minutes bleed away on my watch.
 
I got there just as my corral right behind the elites was taking off. Peeled my gear off and checked it as fast as I could and jumped into what ended up being the second from last corral with no warmup and the clock already running for 4:30. Spent much of the race weaving through traffic, especially in the first half. Finished in 68:50, negative split of 0:46 for the day (34:48, 34:02). Under the crummy circumstances I was handed, I am just happy to have broken 70. Suffice to say, since I was never able to really ramp it up 100% effort, I'm not feeling all that worn out today. So I guess the good news is recovery this week won't be an issue. I'll probably get right back on normal training schedule tomorrow.
 
Still it's frustrating...I really felt ready to pop a big one out leading up to yesterday.
 
I now plan to hit Broad Street Run with a vengeance next month. Also I may be adding a new race, an 8k in Williamsburg late May. More details on that later.
 
Week in review: 30 miles total (taper week for Cherry Blossom)
 
M 3/28 - XT: 31 minutes road cycling
T 3/29 - 5 mile easy run on TM, short core session after
W 3/30 - 4.3 miles easy with 4 x 30 second strides at end
Th 3/31 - 4 miles on TM, middle 2 @ 6:34/mile pace
F 4/1 - 5 miles easy
S 4/2 - rest
Su 4/3 - Cherry Blossom 10 Miler + 2 mile cooldown after (jogged out to 9M mark to meet DW and run with her for last mile)

gregw · Apr 5, 2011

Nice mileage RIL. And in singles with a rest day! I think sharply overloading the volume is good in small doses as long as it's not too close to the race.
 
Sharp taper this week out of Hudson's half marathon plan. I thought it worked very well. Got home at 12:30am on Fr and 11:30pm on Sat because of children's activities and got up at 4:50am on Sunday, so had a splitting headache all day Saturday and until right before the race (miracle of adrenaline). Legs felt good warming up before the race.
 
Mo - treadmill easy 5.7 @ 9:39 
Tu - threshold - 8.5 including 3 x 1600 w/500 rest in 6:20, 2:48, 6:31, 2:50, 6:20 (10k, 10M, 10k pace) 
We - treadmill easy 6 @ 9:20 
Th - rest 
Fr - treadmill easy 5 @ 9:30 with 6 short "strides" (punch 10 mph on mill) 
Sa - rest 
Su - 0.9 wup, Cherry Blossom 10 miler in 1:06:17, 0.5 cooldown 
Week - 36.6 

Reader's digest race report: 6:37, 6:30, 6:24, 13:05 (4&5), 6:34, 6:35, 6:40, 6:49, 6:58. Finish 1:06:17. 32:38/33:39 split. Went out too fast. Happy with the shape I'm in and in position to give sub-40 a good run if I can get the right conditions.

Runninlaw · Apr 5, 2011

Thanks all. I guess by haphazard, I meant more of just abruptly upping the miles without keeping any steady high mileage. I was consistently in the mid 50s, jumped to 66, then went back down to 52, then popped up to 75. I don't think many coaches would schedule or advise that. <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;">
 
Hawk - it is funny though because I was thinking this weekend how lucky I am to just decide to do that. My issue isn't injury - it is finding the time to fit it all in. I definitely reduced my work hours last week to make that work - that is not something I can regularly pull off.
 
Congrats again to all 3 of you for solid races. Sorry you got caught in the last corral, Hawk. That happened to me once for a half marathon and it was a nightmare. I also had to pee the entire way after being stuck in my car on the highway prestart for over an hour! Not fun. But you pulled out an impressive time. Greg - how is the Pike's Peek course on the 17th? Any chance for your sub-40 there?
 
I am sore - or more aptly "creaky" today. I am hoping to recover by Saturday to pull off a strong 10K. A PR would be greatly appreciated.

gregw · Apr 5, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Runninlaw <a href="/forum/thread/73316/spring-trainers-thread-week-of-march-28#post_1992487"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Greg - how is the Pike's Peek course on the 17th? Any chance for your sub-40 there?
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It's fast enough that I'll have to put a little "a" next to my time

It's a point-to-point net downhill (~300 feet!) with almost no turns. It's actually not quite as fast as you'd think though because you lose most of the elevation early and have some significant hills at the end. My mistake last year was not banking enough time in the first half as I thought it just went downhill and flattened out. I took it too easy and hit the 5k in 19:49 (which is strangely still my 5k PR), but then just couldn't run fast enough up the hills, finishing in an agonizing 40:04. I honestly think I should have aimed for something like 19:30 at 5k.
 
The fact it's aided will bother me even if I run sub-40, so I'll be motivated for the 7 May race.
 
Good luck on your 10k and be careful, especially coming off a mileage PR. Eugene is the goal!

gregw · Apr 5, 2011

Double argh. I can't seem to use the quote feature without it saying that my comment is being help for moderation because I'm new. So I tried again, but posted in the wrong thread. (Was in last week's thread seeing if my first post ever showed up -- it didn't.) Anyway....
 
Pike's Peek is an aided course -- point-to-point with a net downhill -- but you lose the elevation early and there are some significant hills, so I'll have to bank more time than I did last year (19:49/20:15 = 40:04). The little "a" next to the time will bother me so I'll still need to run the 7 May 10k even if I run sub-40.
 
Good luck and be careful with the 10k as you're coming off a mileage PR. Remember that Eugene is the goal!

Runninlaw · Apr 5, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by gregw <a href="/forum/thread/73316/spring-trainers-thread-week-of-march-28#post_1992499"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Double argh. I can't seem to use the quote feature without it saying that my comment is being help for moderation because I'm new. So I tried again, but posted in the wrong thread. (Was in last week's thread seeing if my first post ever showed up -- it didn't.) Anyway....
 
Pike's Peek is an aided course -- point-to-point with a net downhill -- but you lose the elevation early and there are some significant hills, so I'll have to bank more time than I did last year (19:49/20:15 = 40:04). The little "a" next to the time will bother me so I'll still need to run the 7 May 10k even if I run sub-40.
 
Good luck and be careful with the 10k as you're coming off a mileage PR. Remember that Eugene is the goal!
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Well, good luck in both! At least you know you have 2 solid shots coming up.
 
And thanks for that reminder on keeping the eye on the prize. Always good to stay focused......

SeaPig · Apr 8, 2011

Haven't been around but am still heading to stlouis sunday. Looks like the warm weather is heading there with me. We dont get along but i still plan on heading out with the 3:10 pace group. We shall see....

Runninlaw · Apr 9, 2011

Hopefully it won't be as warm as forecast. Those weathermen never get it right.

Seriously, though, good luck, run hard and have fun!! 

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by SeaPig <a href="/forum/thread/73316/spring-trainers-thread-week-of-march-28#post_1993297"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Haven't been around but am still heading to stlouis sunday. Looks like the warm weather is heading there with me. We dont get along but i still plan on heading out with the 3:10 pace group. We shall see....
 
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Spring Trainers Thread - Week of March 28

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