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

Checking in very late this week. It's been hot and my sleep was bad last week. Ended up with 34 miles running last week with a couple of mini-bike days in there (40 mins one day, 20 the other) and lots of walking on non-run days. Did 2x2 mile with 2' rest on Tuesday. It was definitely really hot, and didn't do/feel great tbh but it was good that I toughed it out. Friday I did an easy run with 11 surges on the hills in the outer Park loop. Strong effort I think. Sunday a strong long run too ~ 14 with 3.64 mile towards the end at 6:45 pace on a rolling section. It has become summer quickly here. Aiming for ~40 miles this week with a VO2 style workout today and something short and faster Friday. I escape the city next week. Negative on COVID and Anti-bodies. Excited to have more space, new runs and potentially a track to give me some motivation for TTs/workouts.

JamesTheAmateur wrote:

[quote] 3 mile tempo

At 7/mile pace. Man, this janky site really needs an edit button

Nice job on the 2x2. Sometimes you just gotta gut it out. And glad to hear negative COVID wise. Hopefully the new space gives you some fresh motivation.

GranpaChook wrote:

Not wanting to hijack the seemingly only reasonable thread left on LetsRun, I just wanted to comment to say that it's great to see someone over the States giving Klaas' ideas a go. I actually helped re-write his English version that he posted about so it's really cool to see it has spread far and wide!

Best wishes,

GC

Please come back anytime! Cheers GC!

Feeling the heat and the bad sleep here too. I did a mini-fartlek last night during an off-road 10 miler just to keep some turnover (15x30sec fast/90sec jog). Was able to roll pretty well on the "ons" but with a real-feel temp of 101 there's a certain point where your heartrate just doesn't come down regardless of how easy the recovery jog is.

I'm being careful not to plow through the easy mileage with a high heartrate in the heat - if I've got to slow down to maintain mileage and recover, that's fine by me. I usually hover in the 150s on easy days, and I know I'm in trouble when I'm consistently 165+ on easy stuff.

2:34 for a 800m solo time-trial today. GPS measured, on a flat course. Was ready to chuck my breakfast at the end. Sub 5:30 mile is still quite far away :(.

Enjoying these impromptu bouts of untapered, faster running.

cocoon wrote:

2:34 for a 800m solo time-trial today. GPS measured, on a flat course. Was ready to chuck my breakfast at the end. Sub 5:30 mile is still quite far away :(.

Enjoying these impromptu bouts of untapered, faster running.

Eh, I don't think it's far away.

800 time + 15s x 2 = predicted mile. Your 2:34 would indicate something like 5:38. Daniels' calculator has you already there (5:28).

Fear not my peoples. AJ lives. Got a little busy with work there. Hope everyone is doing well and staying safe. Missed y’all.

cocoon wrote:

2:34 for a 800m solo time-trial today. GPS measured, on a flat course. Was ready to chuck my breakfast at the end. Sub 5:30 mile is still quite far away :(.

Enjoying these impromptu bouts of untapered, faster running.

I did 4x600 at mile pace ish w 3 mins recovery. Then 5 min recovery and 4x200 at faster than mile pace. 600s at mile pace are a ball buster. But I think it gave me confidence that I can crack 5

Nice to hear from you AJ.

I’m running my 10k TT Saturday AM on the track. Weather looks like 58-60 w/ 6-8 mph winds. Not too bad. Wish me luck. This is going to hurt!

RRR - Good stuff!

HHW - Nice...let's go!!

Good luck worm. I hate 10ks more than I hate Smoove. Seriously.

Smoove is a kind hearted gentleman. (I may be in the hole about 2 days worth of all day drinking bar tabs).

A real asset to the local community.

highhoppingworm wrote:

Nice to hear from you AJ.

I’m running my 10k TT Saturday AM on the track. Weather looks like 58-60 w/ 6-8 mph winds. Not too bad. Wish me luck. This is going to hurt!

you got this highhoppingworm!

26 laps of fun! #lacticacid

whoops I meant 25 laps

highhoppingworm wrote:

Nice to hear from you AJ.

I’m running my 10k TT Saturday AM on the track. Weather looks like 58-60 w/ 6-8 mph winds. Not too bad. Wish me luck. This is going to hurt!

And by "AM" you mean 0430 right worm? ;)

I hope someone sees worm running 25 laps on the track at a high speed/effort... at 04:30 in the morning... ON A SATURDAY!

That's the beauty of worm and the power of our time trialing clan. We are encourage worm's dedication and to treat 25 laps at 4:30 in the morning on a Saturday as both normal and commendable.

worm - happy one year anniversary of getting back into running. You've made a ton of progress and lost a lot of weight. I'd be interested to hear more about any diet changes you made. Also interested in the impact of the 0mpw to 70mpw change on other aspects of your life (mood, relationships, career, sleep, whatever it may be ...)

Rhodium: thank you for using military time. No extra context needed and it's very concise; it's not necessary to write AM or PM as it's clear you mean 4:30 AM :) this is the same reason why I use R for Thursday and U for Sunday (to worm's chagrin...) No need for me to specify the context of which T (Tues? Thurs?) or S (sat? sun?).

Thanks guys. Yes, 4:30 AM. Making sure that running doesn't interfere with the stimulation of a housebound toddler while my wife cares for our one month old is integral to marital bliss. Besides, I have gotten so used to running really early I suspect I may actually have problems once races start back up adjusting to humane start times.

IB - Regarding changes to diet. Other than cutting out booze I would say my diet is way more boring. I eat the same granola w/ blueberries, yogurt and peanut butter every morning besides Saturday when I make pancakes. Lunch is always leftovers from the previous night with half a peanut butter and jelly sandwich. Dinner is whatever Blue Apron sent us 3 days a week, enchiladas one night, homemade pizza one night, a pasta dish one night and typically either an asian stir-fry or frittata the last night (on a rotating schedule).

Biggest changes I have noticed:

1) Sleep better

2) More energy during the day

3) Less angry/anxious

The last one is the most important. I feel like I used to walk around angry and anxious all the time. I felt the need to address and push on every perceived slight at work, every insignificant argument with my wife. If the stock market dropped 1% I would be checking my brokerage accounts. In general, I was wound really tight and it was making me miserable. Frankly, it also probably helped my work performance.

Running has helped put things in perspective a bit. I still struggle with controlling anxiety levels at times but overall I find that a care less about most things and a lot more about a few things that I consider really important; running, my close personal relationships and finding value in the bigger picture of what I do professionally.

The last change I have noticed is that consistency used to be linked with boredom in my head. I would do anything to escape repetition (spur of the moment vacations, tons of dinners out). I am finding that I actually enjoy repetition now. I think this is because I am finding more meaning in the fewer things I care about and genuinely look forward to them every morning.

One thing I will say is that the verdict is out on how a more relaxed approach to life will impact my work performance. I would say I have ridden the last 12 months on the foundation my former self built. It will be interesting moving to a new gig and seeing how I am able to adapt.

IB: I am consistently surprised that military time isn't used everywhere and by everybody. It's way easier! And more fun. and time saving.

Good luck tmrw worm, I'm excited to see how it goes! glad to hear so many things in your life have improved from running. It is truly the best medicine.

You have the talent to run in the 2:20s and probably even faster.!