(Road Racing and) Time Trialing and Training Thread - Week Ending 6/7/20

Really happy with my week.

M - 10 @ 7:48

T - 10 @ 7:37

W - 13 total. 5 up @ 7:27, 5 LT @ 5:34/5:37/5:35/5:31/5:24, 3 down

Th - 10 @ 7:49

Fr - 12 @ 7:52

Sa - 9 @ 7:39

Su - 16 total @ 6:34. Stepping stones. 3 up, 6:48/6:20/5:48, 6:47/6:16/5:48, 6:47/6:20/5:47, 6:45/6:18/5:40, 1 down.

Total: 80 miles.

Next week will be a down week @ about 60 miles. Planning on a 10k time trial next week assuming body feels good.

Hope everyone had a good week.

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: AM - 10 @ 7:09*; PM - 5 @ 7:36

Tu: 10 @ 7:56

We: 10 @ 7:19

Th: AM - 6 easy; PM - 4 @ 7:06**

Fr: 8 @ 6:52 (finish in 5:52–hot and sunny)

Sa: 12 @ 7:47

Su: 5 @ 6:37 fartlek***

Total: 70 miles

*9 easy, then ran home with a 5:12 last mile. Maybe the faster mile so far in 2020?

**Planned hills in the morning, but right before I got to the big hill I came across a guy collapsed in the street. He’d been hit by a car the day before, released from the hospital overnight, having some seizures, scraped up, and generally not doing so well. Had to help him out of the street and borrow someone’s phone to call for an ambulance, so no hills. Did 5 x ~200m-500m reps in my evening run instead.

***Ten minutes warmup then 10 x 1’ hard / 1’ easy. Didn’t take splits, but looks like I averaged just under 5:00 pace on the hard minutes. Inspired by stat’s suggestion, wanted to get in something short and quick before hiking.

RRR 37 6ft 182

RRTT Firecracking Mile

30 miles ran

Q1 2x200 3x400 x2 two mins between reps 1/2 mile jog between sets.

35-36-75-76-77

36-36-74-74-73

Q2 3xT 90s rest. 5:56-5:59-5:56

Two good sessions. 6 and 8miles total 3 more easy sessions to flesh out the miles.

3x30min lifting kind of going into maintenance mode on the lifts until after the TT.

Banged around on the bike a tad

Plan is to stick to 30mpw w 2 good sessions. Try to run a decent mile off of that. Then base build the rest of the summer post 4th for 5k work in the fall.

M33 - 6’0 145lbs

2020 - 2mi TT 11:22 (Apr), HM TT 1:27:27 (Mar)

Q1: 9’ of intervals @ 5k pace + 6x 20” hills

Q2: 4mi tempo progression + 4x 20” @ 800m

Long: 1hr 45 min

Total: 63.9mi

M: 8.9 - 6x(90" @ 5k, 60" jog) - 5:45 pace

T: 8.4

W: 7.7 w/8x 20-sec strides

R: 9.5 - 4 mi tempo progression 6:31, 6:21, 6:12, 6:07. Jog 5 min then 4 by 20” speed

F: 8.4

S: 13.6

U: 7.4

Thursday's workout was hard; it was super humid and I pushed the pace a bit more than I should have. That said, I'm happy with the week and the slightly increased mileage. Last 3 weeks went 55, 60, 64.

Mrs. Stone’s week:

Female, 44, 5’6”

PRs: 21:20 (2016, 2019), 1:36:43 (2019), 3:28:24 (2019)

TTs: 1:34:54 (2020), 3:24:07 (2020)

Currently scheduled races; NYC Marathon (11/1/20)

All training effort-based. No access to any GPS data other than distance until after the run.

M - Rest

T - 6

W - 8.5. Including 6 x .5 mile (6:49) off .25 mile recovery jogs.

Th - 10

F - 9

Sa - 8

Su - 8.5. Including 6.55 miles as part of MA RA + TH ON challenge (7:08). Split 10km at 44:31.

Weekly Total: 50 miles

YTD Miles: 1,109 miles

Consistent as ever, despite regular morning dewpoints in the 65-72F range.

M36 6’1” 160

PB / 2020:

Mile 4:06 / 4:26(TT)

3k 8:20 / 8:48(TT-converted)

5k 14:32 / 15:38(TT)

10k 31:30 / 32:36(TT)

Half 1:08:31 / NT

Full 2:32:50 / NT

Upcoming Races:

TBD

11/7 Indy Half

1/17 Houston Full

M: off, —

T: off, —

W: easy, 6M

T: easy, 9M

F: easy, 9M

S: off, —

S: long run, 16M

6/7 Total 40 (4d), **rest week**

5/31 Total 44 (6d), 1M TT 4:26

5/24 Total 57 (6d), LR=14

5/17 Total 52 (6d), 2M TT 9:31 (road)

5/10 Total 62 (6d), LR=16

5/03 Total 56 (6d), 4M TT 20:30 (road)

4/26 Total 60 (6d), LR=15

4/19 Total 56 (6d), 5k TT 15:38 (road)

4/12 Total 62 (6d), LR=16

4/05 Total 57 (6d), 10k TT 32:36 (road)

3/29 Total 62 (6d), LR=15

3/22 Total 62 (6d), LR=16

3/15 Total 60 (6d), LR=16

3/08 Total 62 (6d), LR=15

3/01 Total 52 (6d), 10k 32:40 (road)

2/23 Total 62 (6d), LR=18

2/16 Total 67 (6d), LR=17

2/09 Total 62 (6d), LR=15

2/02 Total 34 (4d) *sick

1/26 Total 55 (6d), LR=16

1/19 Total 52 (6d), LR=13

1/12 Total 60 (6d), LR=16

1/05 Total 62 (6d), LR=14

2020 Totals: 1,296 miles (134 days)

highhoppingworm: Awesome week! You are getting really fit and I can't wait to see you attack a marathon and slaughter your PR.

imagebearer: Nice work on that tempo and way to start upping the volume!! What's your mileage goal for the rest of the summer?

Mrs. StoneGotta love that consistency! Effort based training is an excellent way to go.

M 27, 5'10'', 157 ish lbs

Goal: Get faster

Goal Race: MCM or Osaka Marathon

M: 5 Easy

Tues: 8 Easy

Weds: 8 Easy / 5 easy

Thurs: 8 Easy

Friday: WU/CD + 12 x 12'' hill sprints / 8 Easy

Saturday: 8 Easy / 5 Easy

Sunday: WU/CD + 8 mi @ 6:40 + 5' Easy + 6 x 45'' @ 5k effort

This was a great week. Feeling really fresh and Easy runs have felt quite effortless for the first time in a few weeks, despite disgustingly high humidity

M18 6'0 145

PRs:

800 2:00

Mile 4:21

Two Mile 9:39

5k (xc) 15:25

M: 5M @ 7:49 avg

T: 7M @ 6:56 avg (prog. from 7:10-6:20)

W: Off

Th: 7M @ 7:20 avg + 3 x strides

F: 6M @ 7:17 avg + 8 x 100m hill sprints

S: 5.5M @ 6:34 avg

Sun: 9M @ 7:36 avg

Total: 39.8

Good second week back, capped off with my first run over an hour this summer! Gotta get used to doing that every day for later in the summer.

Just another easy 35 miles this week On 5 days of running. Nothing special.

But that marks my 8th straight week of between 30-40 miles, averaging just a touch over 35 miles per week.

I’m actually not real interested in the marathon right now for whatever reason. Much more interested in getting HM and 5k times down. I just feel like my body isn’t quite there yet to really attack 26.2

Fair is fair! Shorter races are a blast too!

What's your goal for the 10k?

I’m hoping to sneak under 34. Never run it though so anything will be a PR!

highhoppingworm wrote:

I’m hoping to sneak under 34. Never run it though so anything will be a PR!

Hell yeah!!!!! Can't wait to see how it goes! :D

F, 30, 169 cm, 60 kg.

PBs : 5:53 (TT); 20:42; 43:20; 1:35:56

Aims: sub 5:45 mile; sub-20 5K

Okay week for me :) managed a new mile PB.

M : 5@8:37

T: AM 4@8:57; 5.6@8.55

W: 8.5 inc 14 1 min on; 1 min off

Miscounted, was meant to be 12 .. also ran without pace on watch.

Th: off

F: 4@9:10

S: 6.5 inc 1 mile TT (5:53) splits 1:26; 1:30; 1:28; 1:29.

Su: 12@8:24

Total: 45+

Bit disappointed not to go sub 5:50 on the mile TT. Was solo, so I found it really tough the last 0.25.

Had a slight tailwind but think this was offset by the amount of people I had to run past (did on a promenade near to my house). First “race” in the Zoomfly SP - realised my 5K PB was in Pegasus 35 and my half PB was set in Adidas Supernovas so probably need to up my shoe game ! ? So I’ve been on a slight spree !!

Added a new aim of sub 5:45 - really like the mile as a distance.

Will add comments later this evening for this week as feel I’ve been here a couple of weeks now :) Can’t take any credit for the structure of last week - I’ve hired a coach!! Think it’ll help massively.

M34, 6’2, 178 lbs

Mon - AM - Weights/PT

Tues - 20 mi @ 18.2 mph avg (Cycling)

Wed - Weights

Thurs - 18.3 mi @ 17.6 mph avg (Cycling)

Fri - AM PT, PM Weights

Sat - 25 mi @ 18.0 mph avg (Cycling)

Sun - Yoga & band work (TS Cristobal)

Just getting used to my new normal.

M/41

Goal: July 4th mile - 5:29:59

M - 8 with 15 x 200 with 200 recovery. Around 45 - 46 secs for the 200's.

T - 9 with 6 x 1000 with 800 recovery. Around 4:16 - 4:20 (6:50 - 6:58 /mile pace) for the 1K segments

W - 7.7 with 15 x 200 with 200 recovery. Slightly harder. 41-43 secs for the 200's

Th - 9.2 with 6 x 1000 with 800 recovery. 4:07 - 4:11 (6:38 - 6:44 /mile pace) for the first 5 reps. Did the last rep in 4 mins (6:26 pace) just to get to threshold pace for one rep

F - 7 very easy

Sa - 9.6 with 5K TT in 18:59. As I mentioned in last week's thread, the suffering was immense :).

Su - Rest or probably bike around a little bit.

Question to fellow thread participants here:

My last 3 time-trials have been 200m in 31 secs, 400m in 70 secs, and 5K in 18:59.

Is there any equivalency in these numbers? I am trying to determine if I should work more on top-end speed, 3K/5K pace or tempo/threshold for the upcoming mile TT in 4 weeks. I will keep my current structure of training with easy intervals, but will make some days easy/hard depending on the suggestions here.

Based on the 5K TT, McMillan calculator thinks I am ready for a 5:28 mile while Tinman thinks I am ready for a 5:35 mile. Really want to get under 5:30 for the mile on July 4th and want to train appropriately to achieve that goal.

My opinion. Top end speed. 18:59 is vastly superior to a 70 second 400. I’m actually amazed by your ability to sustain 6:10 or whatever pace given your current top end speed.

Work on getting your quarter down to 63-65 and you will hit sub 5:30 no problem.

highhoppingworm wrote:

My opinion. Top end speed. 18:59 is vastly superior to a 70 second 400. I’m actually amazed by your ability to sustain 6:10 or whatever pace given your current top end speed.

Work on getting your quarter down to 63-65 and you will hit sub 5:30 no problem.

Thanks HHW. Makes sense.

I also ran 1:25:4X (6:33 pace) for a half-marathon on March 1st just before the lockdown. Am in similar shape currently. This probably proves your point about not worrying too much about endurance and focus on top end speed.

I’m worried about everything....