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

RunninReed wrote:

Yes, just a coincidence. I'm a different person.

I've done just one ultra, so I don't really know what I would consider "typical". That said, I do feel strongly that I want to maintain my strengths in my training. Given my track and road background, I feel that it's important to continue to have elements of that kind of training in my ultra prep. There are certain advantages to be gained from having that faster tempo in my back pocket and it's something my body is used to. This may change over time if I lean more towards the ultra-trail side of things, but for now, I am essentially training as a half-marathoner, but just adding in some climbing, trails, etc.

Thanks for the response. I will be interested to see how things go with your training, good luck! Like you, I have done one ultra myself. Used to post in this thread regularly ~7 years ago, now I am a lurker haha.

Male, 28, 171 lbs

Goals (still):

sub 40 10k

sub 19:30 5k

sub 4:55/5:15 1500/mile

Races:

July 4th – RRTT 1 mile championships

June – August: 800m – 5000m TT

December: 10k (tentative)

Monday: 6 miles @ 9:15 avg. Realized afterwards that I forgot to adjust the incline. D’oh

Tuesday: 3 mile tempo @ 7:11 avg; HR avg. 167, max 176, but 0 incline they should both be higher I’m sure. 7 miles total for the day

Wednesday: Off

Thursday: 8 x 440 yd @ ~6:30 with 220 yd recovery @ ~7:30. 20:27 for 3 miles (6:49/mile avg). HR avg. 175, max 188. 7 total for the day.

Friday: 8 x 440 yd @ 6:40 with 220 yd recovery @ 7:30. 20:47 for 3 miles (6:56/mile avg). HR avg. 172, max 184. Avg. HR decreased by 10 and max HR by 6 from last week. 8 total for the day.

Saturday: 6 miles @ ~9:25 avg. This was a weird one. I thought I only had enough time to do 3 miles, so I increased the incline by 1 every half mile starting at 0. So 0 – 5. But then it turns out I had more time than I thought, so I added 3 on the end to make 6. The progressive incline didn’t suck that much though, so that was encouraging.

Sunday: 6 miles @ ~9 minute pace. Short run to be able to keep my wife from having to do much on Mother’s Day

Total: 40

Sorry for the late post. Realized I forgot to post yesterday and now the thread is 4 pages deep. Eff

I’ve dabbled in ultras. One 50 miler, my inaugural at Silver Rush, a couple local 50k, and Stagecoach 100 miler. I’d like to do another 100 sometime as I learned a lot on that one and would like to show a bit better.

Male, 52 yo, 5’7”, 129 lbs

Bless me, runners, for I have sinned. It has been several months since my last confession. These are my sins...

I’ve been doing a good bit of coveting of the good old days, more than my share of taking the Lord’s name (and a nice stretch of training) in vain, and I have broken several of the better known commandments, including the 10% rule and all of the ones related to hydration, especially the hydration via beer one. In order to atone for my sins, I’ll be doing a penance of summertime in Taipei, which is a damn sight closer to hell than is purgatory.

My week (and most of the previous 6 weeks or so) looked like this:

Tue: > 72% HRmax / 60 min / flat

Wed: > 77% HRmax / 90 min / flat

Thu: > 72% HRmax / 60 min / flat

Fri: > 72% HRmax / 68 min / hilly

Sat: > 72% HRmax / 60 min / flat

Sun: > 77% HRmax / 107 min / hilly / rainy

Total: about 75km

Yup, back on the HRM in a base building phase. It’s how I have spent many of the last few summers, and with no races in the near future, it makes the most sense to me. My niggles have all pretty much disappeared over the past couple of months of taking it relatively easy.

Oh, and if yer not happy to see me, blame RRR. He’s responsible for getting this soul back onto this particular path to perdition.

Welcome back from the wilderness, Coach Jeff. The promised land of running glory and massive PRs belongs to you.

And on the 12th of May, he rose. And the RR&TT&TT (this just doesn't have a good ring to it yet) was blessed with his words.

Seen you on Strava Coach, knew it was only a matter of time until you returned to the depths of LRC. Good to have you back here, and I've committed the beer for hydration sin wayyyyyyy more than anyone should admit.

Bout dam time .. had to grab you by the ear and yank ya back

RunninReed wrote:

RunnerSam wrote:

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)

RunnerSam,

Not a full-time trail runner. Road/track is still very much in the repertoire. Which trail ultras have you done? Any favorite or recommended races?

I am also not a full time trail runner, I've just been adding in a trail ultra once a year either after a spring or fall goal race. I'm on the East Coast so a lot of the cool ultras out West I haven't done. I've done Dirty German 50M in Philly, Lookout Mtn 50M outside of Chattanooga, Devil Dog 100k (3times) near DC in Va and the most competitive/well known JFK 50M. They all are at a good time in late spring/fall after a season of racing. I have a bunch of others I would do but are in the middle of either track, XC or marathon training/racing. DGerman, LookoutMtn and DD100k are all fine races but you will not find competition. JFK I actually hated during it because the course is terribly boring after the first 17Mi of AT but it is very competitive and you can run quick times which is a bonus.

East Coast suggestions -

Some races I'd like to do UROC 100k, Cayuga 50M, Bull Run 50M, Hellgate 100k, Worlds End 100k, Georgia Death Race 68M

I'm not really interested in 50ks but if I was I'd go for HAT50k, Blues Cruise50k, Phunt 50k, Hyner 50k

Also not jumped into the 100Ms yet but would do Vermont 100, Massanutten Mtn 100, Eastern States 100

I've been lucky enough to be friends with some decent trail/ultra runners which helps know what races are good.

Had a webinar this morning, little late but better than never

https://imgur.com/SsiAlOM

You added up everyones miles etc? Damn RS... quarantine bored?! Thats really cool... I dont keep a log so didnt know I ran 2730 miles .. not bad considering i missed a couple months. Back when RRR was strictly a runner.

Of course you have a couple of guys just blowing the curve

Man, if only I knew my body better, understood what I needed, been honest with myself, ignored Daniels, and run by feel; then, just maybe then, I could have gotten a little more bang for my mileage buck. #toohot

RRR - these were all self reported in the weekly thread the first week of 2019. You had 2730 Run and 3500 Bike. Maybe were estimates idk

Nah I in past would go thru the thread week by week the last week of the year and add it up. Figured if I ever needed the info it would be there. Plus would give me a good year end reflection. I didn’t do it for 2019 because I didn’t care to relive the horror of all the injuries and knuckle head behavior.

Smoove - that % is based off the HM, Im guessing most would consider your M even more impressive even though it was a lower AG%.

In general I know that mileage is just one piece of the puzzle, but it is also the easiest to compare. For better or worse the graph would look way different for some of us in 2019. But that's how it goes, ebbs and flows.

Yeah that sumbish GT would jump to the top of the Graph!

Smoove wrote:

Man, if only I knew my body better, understood what I needed, been honest with myself, ignored Daniels, and run by feel; then, just maybe then, I could run a marathon without stopping. #tooold

Fix it for you. Gotta keep you humble.

runrincerepeat wrote:

Yeah that sumbish GT would jump to the top of the Graph!

Nah...I'd rocket right to the middle last year at ~79% I think. Plus I ran a whole 150 more miles in 2019!

This year let’s got to weight graded scoring.

Head to head that'll be a hindrance for you.

I think we're about the same weight right now but you're much much older.