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

M25, 165 LBS

Goal: actual fitness

M: rest

T: 5 @ 11:01 / mi

W: 3.16 @ 10:38 / mi and 3 @ 10:51 / mi

TH: rest

F: 4.01 @ 10:59 / mi

S: 8.03 @ 10:46 / mi

Su: 2 @ 10:50 / mi

total: 25 miles

just adding miles and running slow. no pains or anything. 8 mile long run felt pretty good, but maybe it was too much % of my weekly mileage?

Comments

highhoppingworm – Both your workouts were consistent, well done. As I said on my post I’ve

been expanding my shoe collection – New Balance TC is on my list, but in the UK they are £180 which is pretty pricey!! Do you think they’re worth it? (For comparison, the alphafly are £260).

Sub 6:00 – nice week, I did something similar with your minute hard/easy. Well done for helping the guy collapsed on the ground, lucky you were there. Hope he's okay.

runrincerepeat – I’ve not run 200 m reps since school, I don’t really have access to a track – do you run yours on a track? I find my GPS to be fairly inaccurate for short reps.

imagebearer – nice progression, even if you pushed a bit more – do you have any specific goals for this summer?

The Stone Cutter (Mrs) – we are very similar! Does Mrs Stone not race 10K often? She doesn’t have a PB listed. I actually really enjoy them but seem to have favoured more half marathons when entering races. I was also going to ask whether you pace her workouts? Just I would find it hard to do my workouts completely effort based, particularly as I seem to be a little more speed based so I often go off too fast and need to the watch to control the pace slightly.

GNR1 – always nice to have a rest week!! your races of late seem to have been heading towards the shorter distances – is that your focus at the minute?

Rhodium Nights – nice feeling to have re: easy runs! I also enjoy your goal :p

WHSrunner13 – I find an hour running okay, my tipping point seems to be 10 miles or so – think mentally I find the entry into double figures a bit diffult.

Smoove – as a long time lurker, it’s nice that you’re out running pain free.

Tyler_Runs_Lifts – sorry to hear about your injury. it’s good that you can get out and cycle.

cocoon – really interesting week, I’ve never seen so many intervals. well done on your time trial as well! be interested to see your 4th July TT.

older Ramanujan – it’s a third of your weekly mileage, so maybe? I tend to think 25% makes sense. How are you going to measure your actual fitness?!

To me it is worth it. It’s my favorite shoe.

brakz wrote:

Comments

The Stone Cutter (Mrs) – we are very similar! Does Mrs Stone not race 10K often? She doesn’t have a PB listed. I actually really enjoy them but seem to have favoured more half marathons when entering races. I was also going to ask whether you pace her workouts? Just I would find it hard to do my workouts completely effort based, particularly as I seem to be a little more speed based so I often go off too fast and need to the watch to control the pace slightly.

Actually, Mrs. Stone has never raced a 10k. Unfortunately, that race distance is rarely run here in the US, most races are 5k / HM / M. In fact, there are probably more 10 milers run in our area than 10k. Her run today was more of a hard tempo than a time trial. I would imagine she could race in the low 43:00 / high 42:00 range when in peak form.

When I am healthy, I’ll jump in her workouts here and there, but she has really learned how to run by feel these last couple months. Once she adjusted, she loved it. I think the largest part of her consistency this year is she does not run herself into the ground anymore.

Often, I could learn more from her than vice versa, haha.

Hmmm alright, well I might get some when I get paid next week...I've bene thinking about them for around a month now, so it's definitely not a whim! Seems a little reckless, but then I'm saving a lot of money on races entries and eating out..

M43, 5'10

With no real races on the horizon, I’m just focused on base building. I got the new Stryd Wind this week which is my new fun little toy.

Mon -- 53 min @ 7:15

Tues -- 80 min @ 7:55

Tues #2 -- Stryd Wind Calibration at Track - 40 min @ 8:14

Tues #2 -- Impromptu Pace Someone’s Mile TT at Track -- 1 mile @ 5:53

Wed -- 15 x 200m (37 to 46 sec)

Thurs -- 80 min @ 7:28

Fri -- 6 x 200m (39 to 42 sec)

Sat -- Downhill (mostly) 4 Mile Virtual Race - 22:18 (5:34)

Sat #2 -- Cooldown 84 min @ 7:54

Sun -- 75 min @ 7:18

Weekly Totals

Miles: 69.3 Miles

Duration: 8:59

Stryd Running Stress Score: 474

Sub-6:00 good on you for helping him out - crazy story. I'm glad you were there for him.

Stone - next year (or perhaps this fall, if we get lucky) you and Mrs. Stone should try to make it down to the DC area for either the Pikes Peek 10K in the spring or the Veterans Day 10K in the fall. Both are solid races with good competition and fast courses. And...the Monument Avenue 10K in Richmond on September 26 has the possibility of being fast if it happens.

***

my week:

Female, 46, 5'4", 105

PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42

Goal races: ??? (there's a few local road miles that haven't been cancelled yet)

Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full

Next races: ??? (there are some raod miles for July that haven't been cancelled yet)

Non-running pandemic goals: 10 prone grip pull-ups (no kipping); 5 one handed push-ups each side.

65 miles

M: Streaming yoga and upper body weights/core

T: 12.5 miles on treadmill, including an alternating hill/tempo workout - two 70 second hills, then 10 minute tempo (6:33 pace), two more hills, 10 minute tempo (6:33), two more hills. Followed with leg strengthwork and streaming yoga.

W: 7 miles very easy outside (9:14), drills and four strides, streaming yoga, 7 miles easy on treadmill (9:06).

Th: Upperbody weights/core in morning; streaming yoga in afternoon.

F: 12.5 miles on treadmill, including a hill workout of 8 repeats of 2:00 strong on 3.0 incline, 1:30 easy, 0:30 fast, 1:00 easy. Followed with some leg strengthwork and streaming yoga.

Sa: 7 miles easy outside (9:11), drills and strides, streaming yoga, and 3.5 miles easy (9:12) on treadmill.

Su: 12 miles progressive, split as first 4 miles averaging 9:08, next 4 averaging 7:41, next 6 averaging 7:08, and then then a 3.5 mile cooldown (this was supposed to be 14 progressive, but I shut down the marathon effort section early, since it felt like I was working too hard and my breathing wasn't great). Followed with leg strengthwork and streaming yoga.

M37, 6'1" 160 lbs

PRs: 19:45 5K (2019), 1:34:43 HM (2019)

Goals: Build a base, 5k TT on 7/4, 1:30 HM in 2020

M: 7 mi w/ 8 strides

Tu: 7.5 mi easy

W: 6.2 mi easy

Th: 7.4 mi w/ 8 strides

F: 6.2 mi easy

Sa: 10 mi progression (9:00>>7:30) + 1 mi c/d, 11 mi total

Su: Off, felt a bit worn down so decided to skip run for a round of disc golf

45.3 mi total in 6:33. Previous four weeks were 40.1, 47.1, 40, 33. Phoenix heat is punishing me a little so plan to stick around 45-50 mi/week with some light workouts until I adjust.

Cocoon - I agree that top end speed is good to work on. I suspect that if you stick with the Easy Interval Method that will happen pretty naturally. Naturally, it will probably be 6 weeks or so until you see any real returns though so probably not in time to really blast that mile TT faster than expected. But, the long term returns should be very, very good (if I were a betting man).

BHViking wrote:

Cocoon - I agree that top end speed is good to work on. I suspect that if you stick with the Easy Interval Method that will happen pretty naturally. Naturally, it will probably be 6 weeks or so until you see any real returns though so probably not in time to really blast that mile TT faster than expected. But, the long term returns should be very, very good (if I were a betting man).

Thanks for the vote on Easy Interval Method. That's the reason why I was so intrigued and excited when I picked up the book and read through the content.

I will continue doing the intervals, but was taking suggestions so that I could think about maybe pushing on 5 out of the 15 x 200m repeats and/or 3 of the 10x400m repeats.

If I am going to work on top-end speed, I will probably slow down the 6x1K intervals even further just so that I am ready for the faster work in the 200 & 400m repeats.

Hope that the line of thinking makes sense.

Honestly, you will probably get more bang for your buck doing 150m repeats with full recovery near full speed once a week. Hills are also solid. Maybe one of the fast milers on this thread has some advice.

[quote]Rhodium Nights wrote:

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

I might have some rescheduled HMs from the spring (one in 5 weeks July 11, one is still TBD) and am signed up for a full in Oct, so trying to slowly ramp up mileage to see how high I can reasonably get with the constraints of

1) family first (wife and children 6, 4, 2, 0)

2) keep some intervals/reps

3) don't get injured

Maybe 70mpw on singles tops? Hard to get in a second run right now.

brakz wrote:

Comments

imagebearer – nice progression, even if you pushed a bit more – do you have any specific goals for this summer?

Thanks! I would like to sneak in a shorter TT or two, a 5k and maybe another 2mi? Other than that I'm trying to work around some potentially rescheduled HMs from the spring.

imagebearer wrote:

brakz wrote:

Comments

imagebearer – nice progression, even if you pushed a bit more – do you have any specific goals for this summer?

Thanks! I would like to sneak in a shorter TT or two, a 5k and maybe another 2mi? Other than that I'm trying to work around some potentially rescheduled HMs from the spring.

I guess specifically to enjoy some faster work before long races :) Would like to go sub 18 5k and sub 11 2mi eventually.

Sounds good! That's a really solid amount of miles per week on singles alone! I'm hovering at about 75-80 right now with usually 2 doubles per week.

How's the newborn doing by the way?!

Rhodium Nights wrote:

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

Curious - is 6:40 a particular pace here, like marathon pace? Do you aim for effort here or try to get precise splits (regardless of hills/wind/etc)?

More comments;

brakz: Love that 14 x 1 min on/off workout! I always enjoy timed intervals. I'm sure you'll beat that mile PR soon! Solo TTs are really tough, but looks like races are coming back soon(ish)

Tyler_Runs_Lifts : How's the rehab going man? Feelin' good?! Also stay safe during this storm, I'm a few hundred miles East of you in the panhandle but it's not so bad over here.

Darkwave : Another solid week! What does streaming yoga mean? Are you following a stream or providing a livestream to others who follow what you do? Also, I love your pull-up goal. I recommend the Armstrong pull-up program, you can find with a simple Google search!

Coffee Dad: Nice progression run there! I would get out the door at 0500 to beat the heat if I were you! (I live in FL)

imagebearer wrote:

Rhodium Nights wrote:

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

Curious - is 6:40 a particular pace here, like marathon pace? Do you aim for effort here or try to get precise splits (regardless of hills/wind/etc)?

It's a little bit slower than goal marathon pace. Given that I won't race another marathon until the last week in October at the very earliest, my goal marathon pace will continue to drop over the next few months.

I am aiming to get precise splits. Next week I am moving down to 6 miles @ 6:35, then 8 miles @ 6:35 the following week, then 10 the following week, and down from there.

Male, 26, 6’4”, 144 lbs

PRs: 4:54 mi to 2:47:14 M (2018)

Goal: 6/27 800m TT, 7/4 1mi TT, 7/11 3k or 5k TT

Mn - 11 @ 7:40s

Tu - 22 @ 8:20s with 2300ft elv (trails)

Wd - OFF (Lightning Storm then too lazy to squeeze in a run)

Th - 11 @ 7:15s

Fr - AM: 5 @ 8:30s, PM: 1600, 9x200 + WU/WD = 8

Sa - AM: 8 @ 7:30s, PM: 7 @ 7:15s

Su - AM: 6 @ 7:55s, PM: 12 @ 7:30s

Total - 90

Tu - 1600 @ HM to loosen up, drills then 9x200 with 200 rec (70s ish) and an extra 400 rec after #4.

5:55 36 35 35 36 35 35 35 35 36

Other notes, Mn was the last run with the wife for a few weeks, she was prescribed 6-8 weeks off with PT starting wednesday for lower abdomen pain, which I believe to be a sports hernia. LR was the same loop as a few weeks ago but this time with a friend. Had the wife video my workout on friday so I could see the imbalance in my stride, uploaded it to imgur if anybody is interested (where i showed the 2018 year mileage/AG% a few weeks ago). The only thing I could notice was a weak core and my arm swing different per arm. I planned out some workouts for the next month to get ready for the time trail, lots of 200s and a set of 300s and 400s, along with some less specific tempo work. Hoping for sub 5