(Road Racing and) Time Trialing and Training Thread - Week Ending 5/17/20

36/M/145/6’0”

PRs: 16:29 5k (2020)

Goal: get faster. Hope for races in the Fall.

Mixed bag this week. Had a really strong workout on Tuesday, then on a whim decided to try a 10k TT this weekend on Saturday, and got through 5k before I knew to pull the plug bc I just couldn’t maintain desired pace. Was hoping for sub-34 but went through in 17:2x and just knew it would get slower so thought, what’s the point. Took a breath and jumped in for 2 mile repeats with 90 sec rest to pace my buddy during the rest of his 10k. So still a good workout. Think the mileage is giving me a bit of fatigue, but I’m getting used to it.

M - 9 miles at 7:09

Tu - 2.35 WU: 6x (800, 200 RI, 300, 300 RI) and a 400 all out. 2 CD - 10.7 miles total

The wind was significant, but still hit good paces. Sets:

1- 237, 56

2- 235, 55

3- 236, 56

4- 237, 56

5- 235, 56

6- 234, 54

400- 74 (nothing left)

W - 9 miles at 7:11

Th - 9 miles at 7:06

F - 9 miles at 7:10

Sa - “10k” TT - 2 up, 5k 17:23, 1 mile(539), 1 mile (5:32), 400-76

Su- 16 miles at 6:46

Total - 72.4 miles

Hope everyone had a great week. Gonna keep on grinding. Having fun out there. Might try and redeem myself in 10k this week, or maybe a 3k TT. To keep things interesting.

27 M, 158 lbs, 5'10''

Goal: Get faster

Goal race: ???????????

M: 8 Easy / 5 easy

Tues: 8 Easy w/ 5 x 20'' strides

Wednesday: WU/CD + (10 x 2' @ 5:45) + (10 x 1' @ 5:30) + (10 x 30'' @ 5:15) Total: 14.6

Thurs: 6.3 Easy

Fri: 8 Easy / 5.4 Easy w/ 10 x 12'' Hill Sprints

Sat: 8 Easy

Sun: WU/CD +8 miles @ 6:40 + 5' Easy + 6 x 45''@ 5k effort Total: 16 miles

79 miles on the week. Wednesday workout was a real burner and I was actually a bit faster than the paces listed, especially on the 1 minute and 30'' reps. Making good progress.

Hey Slo what is Meb Style nutrition?!

M34, 6'2, 178 lbs

Mon - 6 mi EZ @ 7:57/mi

Tues - 2.1 mi - AM ... 5 mi @ 5:56/mi, 3 mi @ 7:20/mi - PM

Wed - 7 mi EZ @ 7:47/mi

Thurs - 9 mi @ 6:56/mi

Fri - 5 mi @ 7:57/mi

Sat - 6.2 mi @ 7:37/mi

Sun - 13 mi @ 6:59/mi

This week was a total mixed bag for yours truly.

I woke up Tuesday not knowing what my workout was for the day. I went out to the track to do some 400s or something, but didn't feel right during my warm-up, so I bagged it. Once I saw the workout was an aerobic run, I got back out in the afternoon at did a 5 mile progression totally based on feel. It went 6:32, 6:05, 5:54, 5:41, 5:31. I did 3 more miles to give myself 10 for the day.

Thursday was supposed to be another aerobic run, but I definitely didn't feel that one. Then Friday was 60 second intervals at mile pace, which I didn't even think about doing. My legs, quads specifically, had been fried from the previous week and the aerobic run with a failed aerobic run on Thursday morning put me behind the 8-ball for them.

Don't mean to bury the lede, but I went to the orthopedist on Friday afternoon and learned that I need an MRI to figure out exactly what is wrong with my hip. He believes it to either be osteitis pubis or a partial labral tear, but won't know until we get that imaging work done. I am currently waiting on my insurance to give the go-ahead and chances are it will cost me quite a pretty penny to get it done since I go through the Marketplace and have the cheapest option out there.

Smoove could give you some info on the osteo pubis. Hope you get on the mend quick.

It’s better to have a stress fracture imo than some of these soft tissue injuries that can just linger and wear a person down ...

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: 7 miles @ ~9:20 avg. HR avg 139

Tuesday: 3 mile tempo + 1 hard mile. Tempo @ 7:09 avg (HR avg. 174, max 182), ~1 minute rest, 1 mile in 6:10 (HR avg. 184, max 197). 7 total for the day.

Wednesday: 7 miles @ ~9:10 avg. HR avg 139

Thursday: 8 x 440 yd @ ~6:30 with 220 yd recovery @ ~7:30. 20:30 for 3 miles (6:50/mile avg). HR avg. 174, max 186. 7 total for the day.

Friday: 7 miles @ ~9:10 avg. HR avg 140

Saturday: Hilly run. 4 x ½ mile @ 8:30 on incline 4 w/ ½ mile easy. 7 for the day. I wanted 8, but I was just dead after the hills so I called it a mile early

Sunday: 10 – 11 miles (planned)

Total: 53 – 54 miles

I’m wondering if my easy days are too easy because my heart rate during those runs has been around 140, which isn’t ridiculously low. But I’m used to having easy runs around 145 – 150. So I’m unsure if I should speed up a touch or just leave it be.

Overall a good week, but I’ll stick to just 50 for the next couple weeks. MWF being over an hour is wearing me down a bit physically and mentally. Plus I did the math and at 50 hours, I’d run 7.39 hours versus 8.15 for 55. It ain’t much, but I’m trying really hard to be consistent right now.

Also, I know I should have a midweek long run of about 10 miles (90 minutes) and a long run of 13 (~120 minutes), but the jump from 1:30 - 1:40 to 2 hours always feels huge in my mind. So 7 and 10 for now. Plus since my focus until the beginning of September is mainly the 800 and 1500/mile, I figure that should be fine. Once I shift to the 10k, I'll up the two runs.

Stone, what sort of things do you have in mind for your lighter workouts? I’m also trying to build myself back up, after a brief lack of motivation due to race cancellations immediately followed by a calf injury. I’d like to start introducing some quality back in (while still increasing my mileage) after a few weeks of nothing but easy running, but have no desire to overdo it with no races in sight. Appreciate any thoughts you have.

What I am picturing is building back up to something like this. A weekly schedule with a very repeatable structure:

M - 8/4

T - 12 Q1

W - 8/4

Th - 12 Q2

F - Rest

Sa - 15 Q3

Su - 8/4

Weekly total: 75 miles

The workouts will generally be lighter quality, maybe rotating them every 3 weeks like this:.

Week 1:

T - 10 x 600m “hard” with 600m easy recovery jog

Th - 50:00 “Five Gears” 10 x (1:00 each at E / steady/ MP / HMP / 5k)

Sa - 10 E, 5 progression (moderate—>MP)

Week 2:

T - 5 x (1k MP / 1k HM)

Th - 50:00 “Five Gears”

Sa - 20 x 200m hill “fast and relaxed” with jog down recoveries

Week 3:

T - 10 x 1k (10k-HM effort) with 200m jog recoveries

Th - 50:00 “Five Gears”

Sa - 5k / 4k / 3k / 2k / 1k at MP with 2:00 recovery jogs

I live near two retirement communities, one is a 1.2km loop, the other a 2km loop. They would work perfectly for these type of workouts. I’ll probably set mental “markers” for each workout and just approximate the distances and run by effort for the day. As I become more fit over time, the paces should naturally start to improve without forcing them or becoming a slave to my watch.

Very Kenyan inspired schedule/training. Speed/tempo day, fartlek day, (medium) long run. Rest day every week. No single ball buster workout, but great quality and consistency week after week.

Great stuff Stone, thanks so much for taking the time to put this together.

M 19 160 lbs. 6'2"

PR's: irrelevant, returning from injury

Goal races: Fall XC if it exists

Cycling: Crow (June 21st), Montinore (July 11th) Cat 5.

M: 7 min run 3 min walk (4.53 total running). 5 sets

As well as it could get. Did it on a somewhat hilly area to raise HR.

T: 45 min bike HIIT workout. 10 min warmup, then 8x30 second max efforts with 3 min somewhat recovery (stay in big ring). Indokrs

Too wet to do outside and I got tired quickly (chicken use)

W: 1 mile run, 3 min walk, 4 sets.

Originally 5 sets but got bad abdominal pain and got diarrhea afterwards. HR below average if anyone wondering.

Th: bike (unintended day off due to illness) (strike use)

F: 1 mile run, 3 min walk, 6 sets

Felt really good minus a hill where I had a massive HR spike to over my previously thought max (confirmed manually and by sensor).

S: 1 mile run, 3 min walk, 5 sets +.48 miles extra run to counteract crosswalk rests.

Nothing to report.

Sun: 93 min bike, 14.4 mph, 22 miles, 3 climbs. Glad to be back.

Totals: run: 20 miles (about 145 min)

Bike: 138 min (unknown distance)

Next week the walk goes bye bye, and it is an intended down week for both running and cycling. I still intend on doing that as I'm forced to take Sunday off next weekend.

Cycling only:

Strikes left (extra day off): 0

Chickens left (half a workout): 1

If I get sick again, I'm not going to care about going over these numbers.

Said numbers aren't set for running yet.

M40

No plans on the horizon

M 6

T 5 w aborted mile TT

W 10

Th 5

F 9 / 7

S 11

S off

53 miles. Tried to race a mile. Didn’t have it. Pulled plug. Lost my strava segment. Sent home devastated with legs that feel like dog doo doo.

Get back on the horse AJ. Don’t want RRR to punish you come July 4.

M/41

Goal - Miler or 5K on 4th July

M - 10 easy

T - 10.1 with workout [5 x (30, 40, 50, 60 secs) @ hard with equal recover]. Felt good with the paces on this workout - all reps between 5:35 - 6:05.

W - 7 easy

Th - 7.3 easy

F - 11.7 easy with a 200m and 400m hard after 30 mins warmup. 200m in 31 secs and 400m in 70 secs. Don't think I have ever hit those hard paces in my life, so it was a major shock to the system. I was quite sore for the rest of the day.

Sa - 8 easy

Su - 14.3 with a slight variation to the stepping stones workout. 4 repeats of 5 mins @ 7:25 / 7 / 6:25. Thanks to this thread for the recommendation of this workout. Loved the pace changes..

Weekly miles: 68.5

Weekly hours: 9:30+

Man, when was the last time you ac tally made it the full intended distance in a race or time trial AJ?

Let’s see:

DNF indoor 5k

Short road 5k race

Short road marathon time trial

DNF mile time trial

Am I missing any?

cocoon wrote:

M/41

Goal - Miler or 5K on 4th July

M - 10 easy

T - 10.1 with workout [5 x (30, 40, 50, 60 secs) @ hard with equal recover]. Felt good with the paces on this workout - all reps between 5:35 - 6:05.

W - 7 easy

Th - 7.3 easy

F - 11.7 easy with a 200m and 400m hard after 30 mins warmup. 200m in 31 secs and 400m in 70 secs. Don't think I have ever hit those hard paces in my life, so it was a major shock to the system. I was quite sore for the rest of the day.

Sa - 8 easy

Su - 14.3 with a slight variation to the stepping stones workout. 4 repeats of 5 mins @ 7:25 / 7 / 6:25. Thanks to this thread for the recommendation of this workout. Loved the pace changes..

Weekly miles: 68.5

Weekly hours: 9:30+

There is no 5k option come the the 4th. We are making the mile great again.

There was a time when the mile wasn't great??!

runrincerepeat wrote:

There is no 5k option come the the 4th. We are making the mile great again.

lol - was trying to weasel my way out of the pain of a mile TT :). Keeping options open!

I’m running a downhill 1500 in Vaporflys. My goal is to beat Statfanatic’s mile time.

M24 6' 140lbs

PRs: 4:17, 15:44

Goals: Shorter TTs, summer road races, indoor track

Monday: 5.2@7:55

Tuesday: 10.7 @8:15 (trail 1700ft elevation) sufferfest

Wednesday: 6x1k/400 continuous, averaged 5:43 overall and 3:20 on the Ks. 11 total

Thursday: Bike 30 minutes

Friday: Sprint workout. 9mi total. Bike 38 min.

Saturday: 7@7:57

Sunday: 9@8:00

Total: 53 mi+1:08 on the bike

Felt pretty poorly most days, so not a great week. The only highlight was the sprint workout, and I ran 26.4 for 200m with a running start, which is my fastest since HS. I am happy with that, for now. Plan is to keep the mileage around 50 the next few weeks and hopefully freshen up. Probably will do a 400m and 800m TT in the coming weeks as my "track peak" then reset and begin a new training cycle geared towards late summer road races which will hopefully happen.