Road Racing and Training Thread Week Ending 7-8-18

RunnerSam wrote:

guess there is a character limit ...

I suspect you typed the "less than" symbol to say "under 140 pounds"? That translates as "end of post" in LRC code.

You would be correct, thanks. I forgot that was a thing

-RunnerSam

runrincerepeat wrote:

RRR is using this week to get stronger and is enjoying the bike miles.

Can you believe today was my first ride of the year?! And it was hardly a ride ... just getting mile marks for a new running loop (the old fashioned way, as I have no GPS technology).

It was a bad sign, though, when I went to shift down on the first tiny little incline, and realized I was already in my lowest gear.

M38

Week 5 of the Slo-Twitch Speed Cycle

M: 8 easy

T: 2 x 800 at 5k pace, 4x400 @ mile pace - 7 total

W: 6 easy

Th: 3 easy + strides

F: 5k time trial 16:40 (5:20, 5:22, 5:24, :34) 9 total

S: 17 easy

S: AM 10 easy (trails) PM 10 easy = 70 total miles

Really happy with my progress over these last 5 weeks and glad I could cap them off with a good TT on Friday in less than ideal conditions (74 + 72). Not really much to report on the TT. The splits tell the story. I was looking to nail 80 secs per lap and was able to do that for the first ~1.5 miles but then I gradually started slowing down and losing ground on my buddy who did a perfect job pacing. Not much I could do about it. Just kept grinding and then when I heard the bell (yes we had someone working the lap counter and the bell - it was awesome), I took off like a scalded dog. Just about snuck under my road PR (16:39) which is now 2 years old and was almost certainly a short course. This was only my second run in the vaporflies. Those shoes are legit, even on the track.

Big thanks to my pacer and all of my homies who came out to run with me, to Slo-twitch for writing the plan and offering guidance along the way, and to all the thread regulars for constant feedback and support. It never ceases to amaze me what a supportive group runners can be.

Next up: a planned down week to chase trout then a 12 week build for Chicago. I actually just sat down today and wrote up the plan. She’s a doozy.

First off, congrats pewow! I hope to be as fast as you in the next couple years!

Male, 5'6", 161 lbs

This week wasn't perfect. My father-in-law's birthday, family visiting, and the 4th all stacked up and worked against me.

Thursday: 6 miles @ 10:55 average

Friday: 6 miles @ 9:57 average + 6 x 15 second strides

Sunday: 8 miles @ 9:23 average

Total: 20

My Thursday run was on the treadmill which is why it was so much slower. And my Friday run was a bit fast. However, I'm working on being better about going at an easy pace when I'm not on the treadmill.

I meant to do 30 miles for the week, but obviously I fell short of that. But I plan on adding on five miles onto two of the upcoming weeks to make up for it. Slightly annoyed to miss the miles, but it was for fun times so it evens out.

Overall though, I'm pleased with this build up. Planning on doing strides three times next week, strength twice, and 35 MPW. I can feel a difference compared to when I started at the beginning of the year; hills bother me less, heart rate is more controlled even with the heat, more fluid feeling stride. Plus, according to Garmin my stride length has increased from 0.93 to 1.03 m. So, still not great. But some improvement

angryjohnny wrote:

pewow wrote:

RRR & Puto, the only burning OR would do is burning the two of you off his heels up a steep Virginia climb.

Now that’s a burn (quiemar for our Portuguese friend).

You almost got it AJ...We don't have a direct translation for the "BUUUUUURN" expression. Usually we just let out a long and expressive "uhhhhh". And it is spelled "queimar" ahahah.

Pewow, I don't like climbing...doesn't mean I'm not good at it ;)

Allen1959 wrote:

runrincerepeat wrote:

RRR is using this week to get stronger and is enjoying the bike miles.

Can you believe today was my first ride of the year?! And it was hardly a ride ... just getting mile marks for a new running loop (the old fashioned way, as I have no GPS technology).

It was a bad sign, though, when I went to shift down on the first tiny little incline, and realized I was already in my lowest gear.

It’s def quite diff than running! My lowest gear on the SS is standing up and pushing with everything I have. Pain Train on big hills

Switching out today's "recovery" for tomorrow's "hi-aerobic" cuz I think I'm gonna be taking tomorrow off...

https://www.cwb.gov.tw/V7/observe/satellite/Data/s1p/s1p-2018-07-09-18-30.jpg

It was really nice getting to know you Coach jeff.

25 years of typhoons and I never quite escape the vision of those crazy castaways all wrapped around Gilligan and a palm tree cuz they couldn't all fit in the cave. Me? I'll be in my man cave enjoying reruns till the MacBook battery dies. I'll let my wife and daughter fend for themselves in the living room. I'll toss 'em a tablet or two and a stack of battery packs.

Coach Jeff - Ginger or Mary Anne?

Def Mary Ann ...

TDL - What is the special significance of the 5K your targeting in November? For your leader board, my 15K time was 59:59. That was 11 months ago; are we figuring results within the past 12 months?

RRR - Hope your rehab stays on target. 30 miles this week would be great. With the strength you're getting from the single-speed bike, are you tempted to roll out the Raleigh for a blazing 50-mile ride?

Gordon T - Sunday's progression was a work of art. Beautiful! Nicely paced 1000s on a steamy Tuesday morning, too. Do you check splits along the way?

Still Improving - You and Gordon both running 1K repeats on Tuesday. Similar paces, too! Hey, enjoy the beach! I have no clue regarding the foot numbness ...

R4F - Best wishes as you re-incorporate the runs. I admire your discipline in scheduling the biking and swimming.

Sub-6 - Very solid week in the heat. Yours will be one of the marathon success stories this autumn.

Coach Jeff - Looking forward to seeing your AG percentages when the cooler weather arrives.

outsiderunner - Nice running on Saturday. I have said it before, but even in my youth, when 6:06 was marathon pace, I NEVER ran a single double-digit training run as fast as you, let alone do it every day! It boggles my mind. But then, I haven't weighed 125 pounds since maybe 8th grade. Congrats again on the 5K win ... was there a nice award ceremony ... a little special recognition? At my 10K, there was unlimited beer but no ceremony at all, not even for the overall ... just a table set up with silly trophies for age-group placers to pick up on their own. It was a decent-sized race, too -- 900 runners and part of the local ROY series. I guess it's just part of the movement to downplay competition, and emphasize "participation."

Stone - Nice to see you back at it, and your comments to folks here are always enlightening. How do the slower paces with your fiance feel? And congrats to her AG win on the 4th!

Smoove - How did your body respond to all-running miles? Regarding AG performaces, over on the 50+ thread there has been an influx of top talent lately - one 63-year-old runs mile repeats at 86-percent AG pace! 5:31's, which is faster than my all-out mile pace, and I'm five years younger.

statfanatic - Impressive paces and workouts. Had to chuckle about the 5-mile segment of your Wednesday workout. I guess you didn't stick around for your award! Your time was way faster than my 5-mile PR which I set winning a small race back in '83.

pewow - Nice racing and nice write-up. Perfect strategy to treat that last 90-degree turn as the finish line.

Jeremy - Solid mileage week, and a great 5K.

jewbacca - Looks like a perfect week of training to me.

RunnerSam - Sounds like you were pretty fatigued going into Wednesday's race. Great mileage for the week, and Saturday's long-run venue sounds awesome. By the time I was your age, all my PRs were behind me. I am always impressed with guys that can maintain high level training during that time in life typically focused on career-building, family-starting, etc. Sub-2:30 can happen.

AJ - Running a 5K time-trial at PR pace is quite spectacular, even with your buddy pacing.

James - I wouldn't worry about "making up" the five miles you were short on this week. Just continue the plan. Your progress is looking good.

I don't know ... I didn't realize it back in the '60s when I first watched that show, but take another look at Mrs. Howell ...

Mary Anne on toast. Twice a day.

Allen _ When I do ride the Raleigh it is so easy to peddle and go fast on now its insane. That being said it needs some minor work before I take it out on the hwy. Mainly getting the rear wheel trued. To me a 20 mile SS ride is harder than a 27-30 mile geared bike ride.

This is right around my 1 year anniversary of thread lurking.

At the time my marathon PR pace was 5:00/km. I was 49 years old. At age 32 I had vowed to qualify for Boston... Hadn't sniffed it yet. I need to run a 4:44/km marathon...get my BQ with a little to spare. I had no confidence. But I started reading this thread and you guys were so matter-of-fact about what was possible. You guys re-calibrated my opinion of what is possible. It sounds like a small thing. But what I saw as audacious, you guys were all "meh." I made a conscious decision. It sounds silly, but it was basically Yoda: "There is no try..."

Anyway, I ran a nice 13km at 4:44/km today at 166bpm... easy as pie ... in 86 degree heat.

Allen1959 wrote:

TDL - What is the special significance of the 5K your targeting in November? For your leader board, my 15K time was 59:59. That was 11 months ago; are we figuring results within the past 12 months?

The November 5K is one of the bigger races in town and by then our weather should be settling down a bit. It’s the only race that my wife and I have done every year since we first met.

Leaderboard (last 12 months)

Smoove 91.9% (15K...49:17)

Jewbacca 86.1% (1500m...time?)

Allen 83.17% (15K...59:59)

Tall dark roast 76.21% (5K...17:10)

Coach Jeff 72% (5K...20:23)

Allen1959 wrote:

I don't know ... I didn't realize it back in the '60s when I first watched that show, but take another look at Mrs. Howell ...

You’ve clearly been on the 50+ thread too long. She age grades well though.