(Road Racing and) Time Trialing and Training Thread - Week Ending 6/14/20

M33 - 6’0 145lbs

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

2019 - 5k 18:35 (Nov), HM 1:29:21 (Oct)

Total: 61.1mi

M: 8 - easy + 8x strides

T: 9.5 - 10x (60" @ 5:35, 45" jog)

W: 7.9

R: 7.8 - easy + 8x strides

F: 7.7

S: 14.2

- 5x (1mi @ 6:23, 0.25mi jog)

- jog 5 min

- 5x (15" speed, 45" jog)

U: 6

Saturday's splits: 6:25, 6:18, 6:22, 6:16, 6:13. These felt good, maybe just a bit faster than half marathon effort.

Going to do a solo 5k TT next weekend. Would like to break 18.

Down week for me capped off with a bungled 10k TT. I think I am going to stick with a 4 week on, 1 week off schedule for the foreseeable future. Plan for the next four weeks is to stay over 80 with a quality LT day and a LR workout each week. May try another 10k TT or a 5k TT at the end of that. Definitely won't do that one on the track.

M - 8 @ 7:45.

T - 10 @ 7:32

W - 3 up, 6 x 800 w/ 200 @ 2:40/2:43/2:43/2:42/2:42/2:38 w/ 200 jog, 400 jog, 4 x 165 w/ 235 jog @ 26, 2 down. Felt really solid. Didn't work too hard.

Th - 7 @ 7:30.

Fr - 6 @ 7:29 + striides

Sa - 11 w/ aborted 10k TT. Slept 3 hours or so the night before due to children and was also just generally not feeling great for whatever reason. During warm-up decided to call it off and just put in a solid 8k effort on the track. Splits were 5:26.7/5:27.5/5:29.3/5:30.6/5:37.2. Definitely not a race effort but definitely harder than LT runs of late. That last mile made it look worse than it was. I wasn't really dying and I could have pushed but backed off a bit in order to keep the effort reasonable.

Su - Off. Felt like I needed a day off before ramping up volume next week.

Total: 52 miles

RRR 37 6ft 181-185 (depending on morn this week)

Next up the RRTT ‘Murica Miracle Mile

Run Fat Boy Run

Solid week.

30 miles

Q1 4x600 off 3 mins (1:50-1:50-1:54-1:54) 5 mins rest 4x200 2:30 ish rest 34-33-35-36 (last one more like 35 had to run in dang lane 2

Q2 3xfaster than T 2:30 rest 5:40-5:38-5:39

Speed and stamina both starting to come around for the sub 5 shot on July 4. The second 600 rep I can all full of piss and vinegar and split it 33-37-40 yikes! And that farked me on the last 2. But I kept it between the mayo and the mustard. Good lesson for TT day. Misjudge pace early in a mile and you are screwed. Did a little biking and 4x30-45 min lifting

Onwards and Upwards boys and girls. Beat the heat and stay hydrated.

M, 48, 5’ 8”, 152

Goal:

None at the moment

40 miles easy on 5 days of running.

9th week of between 30-40 miles; 8th week straight of at lest 35 miles. Other than two progression runs and some strides dropped in here or there, still not doing workouts.

Guessing I could run In the low to mid 17:00 Range for 5k right now, but unwilling to hurt enough to find out. May drive over to Lakeland next month to time trial a 5k with a group coached by Runners Fix just to establish a baseline for my fitness.

Sounds like you are trending in the right direction for an Albany HM attempt in October.

Male, 52 yo, 5’7”, 129 lbs

No races upcoming

> 72% HRmax / 65 min / hilly

> 72% HRmax / 65 min / flat

Hadd Test 2020 #1

> 72% HRmax / 65 min / hilly

> 72% HRmax / 60 min / flat

> 80% HRmax / 90 min / hilly / rainy

That adds up to a 45 mile week. I see myself in the 45-55 range until I get serious about a marathon.

Another week of Hadd-style base building. I did my version of the Hadd Test, not on a track, but on a course near my home. It’s not exactly flat, but the absolute values are not as important to me as the relative values. I took the same test on the same course 2 years ago and 3 years ago.

My paces were faster at all HR levels than they were three years ago. Oddly, to me, my paces at the lower end were slower than 2 years ago, but actually better at the higher end. That seems bizarre because I have done very very little work at higher HRs at all for the past 4 months and NONE at all for the past 2 months. Anyway, if I want a decent shot at sub-3 in December or January, I need to get my pace at 170bpm down to 4:15 per km. It’s at 4:40 now (running at “real feel” of 91F (F means both Fahrenheit and F*ck in this context)). I’m guessing that lowering the temperatures into the 60s is going to give me at least 10 seconds per km without me doing any training at all. So, my goals are clear and my path chosen. I feel like I can do this if I can just stay patient, diligent, and vigilant. Next test 7/22.

I’m also paying for Strava now, and I like the fitness analysis and “Relative Effort” index. I like seeing a weekly total of my training load. I feel like that will enable me to gauge my progress in a concrete way and help me to do the least amount of work for the most gain.

Good looking weeks so far. I actually got 2 workouts in this week which was the first time in way too long. 2 workouts were as follows:

W: 2x5x300, first set off 100 jog (~30 seconds) and second set off 100 walk (~1:15). Went 50, 50, 51, 50, 50 the first set and 50, 49.2, 48.1, 46.9, 45.4 the last set.

S: 3200 hard + 4x400. 4 minutes after the 3200 and 90 seconds between 400s. Splits were 9:40, 63.1, 63.2, 63.6, 63.3.

M/36/145/6’

PRs - 16:29 5k, 9:30 3k

Coming back from a tweaked back last week, had a really good week overall.

M - 4 @ 7:17. Test of back. Went ok.

T- 9 @ 7:11 on grass.

W- 9 @ 7:11. Weird. Same pace as day before.

Th - 2 up, 2 tempo (11:27), 1 @ 5k (5:20), 8x200 @ Mile (34, 36, 35, 35, 35, 35, 35, 33). 2 down.

F- 11.2 @7:09

Sa- 11.3 @7:28

Su- 16.3 @ 6:27 progression down to sub 6 and then hovered around there.

Total - 70 miles

Great comeback week. Back feels almost 100% and I’m back to the grind. Gonna get some more faster stuff incorporated for the mile on July 3rd.

Ran a mile TT this morning, just barely broke 4:50. But there were 10-15mph winds on the homestretch according to the weather forecast, so that may be worth a few seconds. Gotta turn whatever that is into 5:10s for the 5000 in a few weeks. We'll see.

Beasts, some great training this week.

Stat- damn man. Looking strong. When you go sub 4 I’ll be the one with the beer saying “I told you so” ha

And, as evidenced this week, a wise man would not bet against Smoove’s return masters’ dominance. Most other runners I’d be cynical about any post-surgery “return to form.” But with him it it has always been just kind of a given in my mind that he will be back to hammering.

At any rate I’m kind of done with LRC, like for real and permanently this time. But I do love the training thread and will try to pop in here every few months just to see what you legends are up to.

After a long grind my training did start yielding some fitness. I dropped some of the weight that I needed to and time trialed a 32:53 10k last week and a 25:50 8k this morning. I don’t have a lot of speed so these are solid for me (certainly better than my 34:00 debacle in March). Lead bicyclist on each which really helped. Both certified, record eligible courses. My coach wants me to attempt a 15:35 5k early August. I’m not sure that’s realistic, but I think it will be a fun project to work on “speed”. Hopefully I can at least PR and maybe go ~15:45. Then this fall I will make a redemption attempt at sub 2:30, be it solo on a certified course or in an actual race.

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 @ 6:27 (5:52 finish); PM - 4 @ 7:50

Tu: 10 @ 7:58

We: 10 @ 6:50, hills & humidity (79 + 73)

Th: 10 @ 7:29, heron & humidity (79 + 74)

Fr: 10 @ 7:22*

Sa: 10 @ 7:46, amazing weather (72 + 51)

Su: 8 @ 7:32**

Total: 72 miles

*3E + 10 x .25 hard / .25 easy + 2E. Not humid (77 + 57). Wanted to hit the track, but again too busy, so ran on a closed asphalt/dirt road. Averaged 74” on the hard parts, just over 2’ on the recovery. GPS, but at least in a straight line, so no clue how accurate.

** Had notions of doing a workout, but lacked the motivation (too much beer and sun Saturday?), so just did some casual reps to get some speed.

@image - Strong week! If I had to say, you’re definitely in sub-18 shape at the moment. Can’t wait to see what you do in that TT. Are you thinking about doing it on the road or track?

@hhw - You had a very solid week with a little blip at the end with the 10K TT. That’s a tough distance to do solo & you made the right decision to turn it into a hard 8K effort instead. When you want to run at your best, every single little thing has to be perfect. The slightest imperfection hinders it.

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: 15 min w/u, 15 x (1 min on, 1 min off), 15 min c/d - 7.5 mi total

Tu: 6.25 mi @ 9:04

W: 6.25 mi @ 9:08

Th: Off

F: 2 mi w/u, 4 mi @ 7:30, 2 mi c/d - 8 mi total

Sa: 6.25 mi @ 9:14

Su: 10.25 mi @ 8:49

44.5 mi total in 6:27. Previous four weeks were 45.3, 40.1, 47.1, 40. On segments of Monday's workout ranged from HM to 5k pace as I warmed up - didn't feel awesome but was my first time running hard in a while for anything longer than strides. Thursday's tempo felt solid and under control. More of the same planned for next week.

M34, 6’2, 178 lbs

Still on the recovery grind...

Mon - Weights (AM), 20 mi @ 18.5 MPH (PM)

Tues - 20 mi @ 17.5 MPH (AM), Weights (PM)

Wed - Physical Therapy (AM), Stretching (PM)

Thurs - 20 mi @ 18.1 MPH (AM), Weights (PM)

Fri - 16.5 mi @ 17.5 MPH (AM), Stretching (PM)

Sat - 22.5 mi @ 18.5 MPH (AM), Light Weights (AM), 10 mi @ 15 MPH (PM)

Sun - Yoga

They definitely ramped up the intensity at PT this week. I felt it the next day and decided to take off that afternoon from cycling to let everything rest.

Ended up doing a Kenyan fartlek of sorts on Friday. Just picked some random roads and went as hard as I could down them and then picked another. I don’t feel comfortable going too fast yet, but hitting 25-27 MPH has been interesting.

Held off from cycling on Sunday to rest up a bit. That was about 110 miles on the bike this week. Wondering if it’s better to hit three longer rides to get that kind of volume or how I’m going about it.

Good weeks everyone! Here is mine...

M - 60:00 Easy with Strides

T - 10x400 at 76->72, 5x200 at 35, 5x100 at 15-16 + 1 Mile at 5:30.

W - 60:00 Easy

R - 60:00 Easy with Strides

F - 4 x Threshold Mile at 5:20 with 400 jog, 4 x 400 at 76,74,71,65 with 400 jog.

S - 60:00 Easy

S - 16 Easy (will double later...)

Mileage - 80 for the week.

I'm doing a 5k TT at the end of the month and hope to be a bit under 16:00!

Still been lurking since I posted a couple of times. Glad to see most everything still chugging along with not much of a solid goal on the radar.

Started working with Nate Jenkins two weeks ago and its been great so far. Nice to have more structure and less stress of planning the workouts. I am on a 9 day cycle bc of my work schedule. Work 24 hour shifts so Ill do a workout every 3rd day.

Mon: 6.25 + 3.75 - work treadmill

Tues: 7 - easy

Wed: 9 (Aussie Quarters)

Thurs: 12 - easy

Fri: 10 - easy

Sat: 11 (7 Aerobic Tempo)

Sun: 9.5 + 3-4 later - work treadmill

Total: ~72

Wed: 8x400m @ vo2 max w/ 200m moderate including before the first rep. These were rough. First vo2 session since 2014. Had to walk a few steps after number 6. 2.99mi in 17:37. 1,2,5,6 were uphill. 1:20.5, 1:19.5, 1:18, 1:17, 1:21.2, 1:20.6, 1:17.3, 1:16.6.

Sat: 7mi Aerobic tempo. 6:15.8, 15.7, 15.8, 17.2, 16.1, 16.4, 09. Surprised splits were so consistent. Temps were almost 20 degrees cooler than the Wednesday workout.

I’m still on the DL with the bursitis and I’m okay with it. Focused on work and some other projects right now. Just want to be absolutely 100% healthy before jumping back in. Smoove is a great example of how nicely a base can be quickly built when you do things the right way.

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 - 8

W - 9. Including 4 x (.5 mile each at MPE, HMPE, recovery). 7:33/7:07/9:07 averages.

Th - 5.5

F - 7

Sa - 14. Short warmup. 5k hard (21:39). 9+ steady/easy (8:37).

Su - 7

Weekly Total: 51 miles

YTD Miles: 1,160 miles

Another strong week. Saturday’s 5k was a solo effort, not all-out like a time trial, but harder than tempo effort. Probably close to 10k effort.

She’s really enjoying her mix of training right now. Obviously it seems to be working.

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

Goal: Get faster

Goal Race: MCM or Malaga Marathon

M: 8 / 5 both easy

Tues: 8 easy

Weds: WU/CD + 20' @ 6:20 + 5' easy + 10' @ 6:15 + 5' easy + 10 x 1' @ 5k effort

Thurs: 7 easy

Fri: WU/CD + 12 x 12'' hill sprints / 7 easy

Sat: 8 easy

Sun: WU/CD + 6 mi @ 6:35 + 5' + 6 x 45'' @ 5k effort

74 miles total, another solid week in the books. Hope everyone is doing well and enjoying the hot weather!

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

M: easy, 7M

T: strength, 4x5:00 on/5:00 off fartlek @5:13/6:45 avg, 11M

W: easy, 10M

T: strength, progression @easy -> 5:40, 14M

F: easy + 4x200 strides, 8M

S: long run, 18M

S: off, —

6/14 Total 68 (6d)

6/7 Total 40 (4d), LR=16 *rest week

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

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: 1,366 miles / 24 weeks / 140 days