(Road Racing and) Time Trialing and Training Thread - Week Ending 5/10/20

M32, 5’10, 160ish

Congrats to HHW, and Mrs Stone!

M: 6.4 Moderate

TU: 7.6 ft 2x2mi tempo with 2’ rest. 12:03 and 12:01 on these. Had the benefits of some downhills on rep no. 2, but in general very encouraging effort here to improve on the first time I did this workout substantially.

WED: 6.1E

THU: 6.9 ft. 8 x Central Park “400s” with 1:40 rest. Light workout meant to just get the legs going. Each rep was 370 meters which is about the extent that you can run straight in the Mall there. Footing less than ideal, so averaging around 5:10 pace (3k-2mile target range) felt good.

FRI: 6.3E

SAT: 6.5 Moderate (moved long run to Sunday with Saturday being cold and windy)

SUN: 14.5. This run was unfortunately pretty rough. I was feeling good early on and overall the effort was good, but me and a biker had a collision in a crowded area (read: a lot of construction turning a 15-foot wide path into 8) of the West Side Highway area. I had poor awareness myself and he was probably going too fast especially for the area and time. I got some scrapes, but I’m OK. He got the worst end of it, but I have word from his riding buddy that he didn’t have any fractures and is going home and doing fine. Scary moment, and from now on I’m going to avoid the shared bike lane for that half-mile stretch and just suck it up if I need to walk around crowds. I continued my run after staying with him and his friend once the medical people got there and they told me it was OK to go. Had benefit of strong wind on way out, stiff headwind on way back. Did the last 4 miles (before exiting the park) at M pace as is how I’ve been doing it. Just happy neither of us were badly hurt, it was really scary for a minute there.

Total: 54.5 miles

Going to take it easy tomorrow, and will be super-cautious around bikes for the future.

M: yoga

T: 6 w/ leg strength

W: 6 w/ strides + upper body strength

Th:strength

F: 6

S: 6

S: 11* w/ 2.94 mi postal competition 18:44 (6:22 avg, 30/45) then 11x30"/30" fast/jog @ 7:00 pace avg

*actually 10 but felt like 11. Upper 30s with sideways rain that turned into snow halfway through and I was under dressed.

M, 5 ft 9, 135-140lb, 27

PRs: 4:11 1500, 9:52 3200, 15:52 5k, 33:14 10k, 1:13 Half, 2:34 full

Upcoming time trials: Most likely 10k on 5/23, Mile on 5/30 or 5/31, 3200 on 6/7.

Monday: Off

Tuesday: 2 WU, 8 x 2 min on, 90 sec off, 2 CD

Wednesday: 8 mile run

Thursday: 6 mile run

Friday: 4 mile run

Saturday: Attempted solo 5k time trial. During warmup, I all the sudden didn't feel great to run all out. Before TT started I decided if I don't feel great, I'll run the 5k at 10k pace. During the time trial, there was mowed wet grass on the track and some geese walking around. That affected me and my teammate. Ended up with 16:37 with splits of 5:11, 5:26, 5:23, 37. That is my current PR pace and might be faster if the track has normal conditions. I also think if I did went into the track wanting to do a tempo, I probably would of got the same time, but likely splits would be 5:23, 5:26, 5:11, 37. Because I didn't feel great before the TT, I want to see how I feel before committing to a 10K time trial.

Sunday: 12 miles

Total: 46 miles.

Making my way back.

Male masters, if years were metric I'd be 100K, 5'10" 145

49 miles on the week,

Wed. 5X1000, then 200, and 2X100 to top off some speed.

Sat. did a 15K time trial

15K time trial at a local state park (2.3 mile flat out and back each way X2, with short kicker at the end).

Goal was to break an hour and age grade 85%

Conditions 45 degrees 8-10 mph N wind, elev. 5450'.

6:29, 6:33, 6:35, 6:25, 6:34, 6:33, 6:36, 6:29, 6:34, (6:08) - 1:00:50, age grade 83.9%.

Not quite what I wanted but this was first all out time trial of the year. I'm going to try again in the summer with a slightly faster course (no turn-arounds) and hopefully another 500 miles of conditioning.

All other runs were +/- 1 hour on rolling trails.

runrincerepeat wrote:

SP - how long have you been running since not doing CF? How was running when you first started back? I figure all the HIIT kept you in okay aerobic shape. With My job I deal w a lot of CrossFit peoples so always curious...

I ran a 20:2? 5k (@195ish lbs) in July from just CF, my friend was the organizer is the only reason I did it. I followed misfit programming and have a c2 rower, bikeerg, and air bike. So there was a decent amount of steady state cardio on the rower and bikeerg, but no real running in 5ish years. I got back fully into running in November, still lifting 2-3 days a week now but just light and easy.

When I was seriously into running I was 155-160, so starting back my old smooth stride just felt off especially in my upper body. I did a pretty easy 12 week cycle hitting two quality workouts a week and getting mileage up over 40. By the end of that I felt like I was getting back into the groove and getting my legs back. I was actually surprised how easy it was to get back into running at a decent level. I'm pretty lucky I have a few college runners to run with just about every day now, and that has sped up my progress exponentially.

That’s awesome. I work for a headband company that is very widely known on the CF community. so always curious about how CF fitness can relate etc.

I love to life these days and do a lot of supersets and HIIT stuff so that makes me doubly curious.

Thanks for the info.

M36, 5’10”, about 160

Road bests | 2020

5k - 15:20 (2006) | ∅

10k - 31:15 (2008) | ∅

10M - 51:52 (2009) | ∅

Half - 1:09:01 (2009) | 1:11:33 (A1A)

Full - 2:25:14 (2019) | ∅

Upcoming:

7/4 - RRTT Firecracker Challenge

Mo: 10 @ 6:46

Tu: 10 @ 7:29

We: 10 @ 6:32

Th: 10 @ 7:47

Fr: 10 @ 6:08

Sa: 4 jog

Su: 10 @ 6:41

Total: 64 miles

Same as it ever was. Same as it ever was. Same as it ever was. Same as it ever was.

M32 -- turning 33 next week. Baby #4 is on her second week so I tried to stay near home and only ran when we had helping hands / during naps / early morning when everyone was sleeping. I was happy to get 5 runs in!

M: 8.2mi (60’)

-- 10x (1’ on, 1’ jog) - 5:30-5:45

T: 7.7 (59') recovery

W: 7.3 (54') easy running + strides, 8x strides

R: 8.7 (65')

-- 6x (2' at 5:50-5:55, jog 1')

-- 6x 30" hills

F: off

S: 8.25 (67')

U: off

Total: 40.1mi

TL: sorry to hear about your accident today. Glad you are OK and the cyclist held up.

M43, 5'10

My HRM has taken a dive. I don’t trust the built in HRM in my Garmin 935 so will not be reporting HR for the time being. Instead, in () I’ll put the average Stryd percent of calculated Threshold. (just for fun)

Mon - Treadmill 90 min @ 7:37 (79%)

Tues - Rest

Wed - 10 miles @ 7:48 (78%)

Thurs - 65 min @ 8:45 (70%)

Fri - 6 x 200m @ 42-43 seconds (100%)

Sat - 10K Virtual Race Downhill Route -1.8% grade in 34:59 (100%)

Sat #2 - Cooldown of 6.7 Miles (70%)

Sun - 12 miles @ 7:51 (79%)

Weekly Totals

Miles: 59.3 Miles

Duration: 7:46

Elevation Gain: 1,381 ft

Stryd Running Stress Score: 360

Next Week’s Virtual Race: 800m

LancRunner wrote:

Su- expected 8

Total - about 72 miles

Just updating. Ran 11. Couldn’t help it, felt good.

So 11 miles at 7:02.

Total - 75 miles. New high for a week. If you’d have asked me if I would hit 75 miles in a week last year, I wouldn’t have been able to stop laughing. Pretty cool.

Might tone it down a bit this week to soak some of the training in. Maybe one quality workout with some easy days and a long run.

LancRunner wrote:

Might tone it down a bit this week to soak some of the training in. Maybe one quality workout with some easy days and a long run.

Is that something the elites do? If they exceed their typical weekly mileage or have an extra heavy week, do they lighten the load the following week? Or keep progressively building off each week?

It makes sense to follow an extra heavy week with a light one, I'm just wondering if the theory is affirmed in practice by the best runners

Male. 31 years old. 5'10" 135 lbs.

PBs:

3:50/4:08/14:21/29:44 (All from 2011)

Next race:

Beaverhead 100k (July 11)

Monday

12 miles @ 6:18 on the roads. Decent pace overall (two hillier miles in the middle were in the mid-6:30s). My left leg was a little "dead" the last 1.5 miles or so.

Tuesday

8.5 @ 6:39 on roads. Some light rolling hills. Left quad back to normal.

Wednesday

13 on roads. 1st half w/ my wife, a little under 8:00 pace. 2nd half solo (mid-6:30s).

Thursday

10.5 at night under that awesome Supermoon. 6:12 average (6:05 GAP), including a few sub-6s at the end. Nice to feel some up-tempo in the cool air.

Friday

Trail day. 10 miles mainly on single-track and stairs.

Saturday

10 miles on trails. I originally set out to do a proper long run of 16-18, but my legs were not there. Based on how I felt the rest of the day, I'm glad I stopped early. This was my first day in several weeks that my body was not able to match my mind.

Sunday

10 on the roads (6:38 avg.). Seriously considered taking the day off completely, but once I got started, I knew that I was fine as long as I took it gently. Warm day.

*******

Positive week overall. I wish I'd have been able to do a real long run, but health is still the most important goal right now. I've missed far too much time already this year due to illness and injury, so I'm happy to give away some miles here and there to keep up the consistency.

74 for the week.

2020 YTD: 747 miles.

Rhodium Nights wrote:

LancRunner wrote:

Might tone it down a bit this week to soak some of the training in. Maybe one quality workout with some easy days and a long run.

Is that something the elites do? If they exceed their typical weekly mileage or have an extra heavy week, do they lighten the load the following week? Or keep progressively building off each week?

It makes sense to follow an extra heavy week with a light one, I'm just wondering if the theory is affirmed in practice by the best runners

I've known a few elites (not a huge sample size). My hunch is that you'll find a lot of variation in how they train - there is no one hard and fast "the elites do this when they train."

darkwave wrote:

Rhodium Nights wrote:

Is that something the elites do? If they exceed their typical weekly mileage or have an extra heavy week, do they lighten the load the following week? Or keep progressively building off each week?

It makes sense to follow an extra heavy week with a light one, I'm just wondering if the theory is affirmed in practice by the best runners

I've known a few elites (not a huge sample size). My hunch is that you'll find a lot of variation in how they train - there is no one hard and fast "the elites do this when they train."

Agreed. My thoughts are more just about how I was feeling this week (fatigue, especially hard on long run) and I want to listen to the body. I think an easy-ish week without a big cutback in miles sounds pretty good to me.

I’m not sure about the theory behind it, but I know I’ve seen somewhere about taking a bit of a “down” week When building up or increasing intensity. I’m sure someone more knowledgeable here will have a better answer.

m29, 5'6", 125lb PRs: 4:42 mi (TT), 15:44 5K (TT), 55:35 (TT) 10 mi, 1:14:00 (TT) half, 2:58 full (2018)

Training for: nothing, maybe wineglass with sub 2:37 goal

Training plan: in a virtual training group doing aerobic base building.

This week was half marathon time trial week!

M - 10.2 @ 9:54

Tu - 10.0 @ 7:57

W - 9.84 @ 8:28

Th - 7.9 @ 9:47

F - 5.6 @ 6:39 (strides)

Sat - 3.25 @ 6:59

Sun - Half Marathon TT in 1:14:00

Total: 62

This week was a culmination of a great spring of training. Despite the fact that there have been no races I've still beein doing workouts and training fairly hard (~85% load) with some great TT performances so far (1 mil and 5K). This week as the end of that with a HM TT. I thought based on my mile and 5K TTs that 1:12 to 1:13 was possible.

I did ~2.5 mil warmup in a nearby park where I would be doing loops. The weather was nice, clear skies and slightly windy (10 mph) but not too bad. Started out the TT going down a hill then got into my loops. The first few miles felt very smooth and a teammate for my running club also happened to be doing his TT at the same time so it was good to keep seeing him.

Miles 1-8 [5:22, 5:33, 5:33, 5:34, 5:33, 5:35, 5:31, 5:35]

It was around mile 8 where things began to go south. I was experiencing some GI issues and could really use a bathroom. Unfortunately due to COVID19 all of the port-a-pots had been removed so I just had to hang on as best I could. I knew the 10 mile split was coming up so I settled on making it to there in 55:xx (a nice unofficial PR) and then reevaluate. I was able to hang tough for miles 9-10 and come through 10 miles in 55:35.

Miles 9-10 [5:38, 5:46]

At this point my issues had gotten more uncomfortable and I was forced to slow down even though my legs still felt OK and breathing was fairly under control. I relaxed a little during mile 12 and was able to claw back some pace in the final mile to finish in 1:14:00 based on Strava.

Miles 11-13.1 [5:51, 6:12, 5:46 (1.1)]

AIn the end I'm disappointed that things didn't work out better for me so I could get down into the 1:12s or 1:13s but I was still very close and had a 3+ minute PR so I can be really happy with that! I'm happy with my consistenct this Spring in volume and workouts and excited for what the summer brings in training and maybe some smaller races. This will be week of very little running to reset then back at it.

This isnt "Reed" is it? I know he has also done some pretty quick ultras. Maybe just a coincidence haha.

Curious what a typical training block is like for an ultra, for you, with your philosophy.

Mrs Stone - Great job with the Marathon, perfect pacing

hhw/imagebearer - Congrats on the babies

Lanc - another solid week, tempo was really quick and the speed work looked good. dont worry about that LR (I mean it was still 6:50 pace) and enjoy the down week

slo - looks like a solid week, looks to me like the fitness is there

Rhodium Nights - glad you like having a coach, at the very least its probably nice to mix it up and take a little of the stress/planning off of yourself

rucker - looks like some nice elv from trails, I have been trying to add in a little more elv for some leg strength. I'd like to focus purely on it and try for ~8000ft one of these weeks (when it's dry)

TL - solid 2x2mi on tuesday, hope all is well from the collision

BHViking - hopefully those 200s were more extended strides than 200m repeats. Nice job in the 10k, even downhill that is moving

RunninReed - lots of quick paces, are you a full time trail runner now or do you still train for the road/track stuff? I like to dabble in the trail/trail ultras (but at likely much slower speeds)

Thx RS and imagebearer, slept well yesterday and healing up.

Some comments:

Stone/Mrs Stone: Again congrats to both on you on the great TT

Lanc: Great week, and no shame in being marginally off the marks for a speed workout/adjusting it on the fly, that's still a damn good workout

GNR: good luck on the TT! You doing roads/track?

Gordon: Strong, efficient week

HHW: strong week and congrats again!

RRR: Nice progression, that is a quick last mile

Smoove: I will remember to heed this advice in a few years

OR: Happy to see you back, excited to see you shake this thing

slo: I like the Thursday workout, I might steal that, targeting 5K goal pace and mile goal pace (or is it 3k)?

RunnerSam: 83 on singles with a ton of climbing, really nice week

Tyler: Nice aerobic run. When I do a similar type fartlek, it gets rough towards the end and you can tell cuz the rest segments go from an 8 -8:30 pace to really slow

Suicidepace: group runs!? be careful out there

Rhodium: Cool that you're clicking with the coach, if I decide to tackle 5k/10, I am going to look into him! I feel solid about training for HM/M, but I feel like i know less of what im doing for those

rucker: this is just all-around beastly, doing that much exercise

darkwave: have never done treadmill hill workouts, how do you feel it translates?

Seppo: really hard stuff, just be careful not to overcook it, i might've missed some of the urgency as far as racing/TT'ing for you, but listening to your body and not putting too much of your best stuff on the track will lead to your best races in the end (speaking as someone who used to overcook it in college)

xperirunner: solid TT, bummer about the conditions and such

sub 6: back at it I see

imagebearer: really enjoy those fartleks, fun way to get some casual fast running in

BH: Nice 10K, how are your legs holding up after the downhills

BMore: Nice job on the HM TT, big PR is a big PR, you can definitely smash it in a real race too, which is going to be cool

It's crazy how difficult it is to get back into speed workouts after the marathon. Did 6x800, 4x200 today. I felt strong as hell but I couldn't move much faster than 2:35-40 for the 800s and 35-37 for the 200s. Oh well!

Probably part of it is getting old, too. I think I would trash my high school self in anything 10K or above, but I'd be interested to see if I could even sniff my HS 800/1600/3200 PRs.