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

Female, 46, 5'4", 106

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 road 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 (6:35 pace), two more hills, water break, 2 more hills, 10 minute tempo (6:49), two more hills. (took the break in the middle because I overreached on the first tempo segment in very humid conditions). Followed with leg strengthwork and streaming yoga.

W: 7 miles very easy outside (9:23), drills and four strides, streaming yoga, 7 miles easy on treadmill (9:14).

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: 10.5 miles easy outside (9:02), drills, 2 strides, and 2 hill strides, streaming yoga.

Su: 14 miles progressive outside, split as first 4 miles averaging 8:57, next 4 averaging 7:40, next 6 averaging 6:50, and then then a 1.5 mile cooldown . Followed with leg strengthwork and streaming yoga.

Sorry for vanishing last week - work has been busy., which is a nice problem to have. We had humid and hot weather at the beginning of the week, and then things cooled down nicely for the weekend.

Someone asked about the streaming yoga last week... I'm a member of the DC/Virginia studios of a national chain. Back in March, the chain went completely on line, streaming through Zoom. As a member, I can access any of the classes from all over the country, which means effectively I have my choice of about 6-7 classes to take each hour, with many of them staggered 15 minutes apart. Between all of the options and the fact that I no longer have to get to and from the studio, set up my mat, etc, it's just ridiculously convenient now to take a yoga class. So I'm doing a lot more yoga.

The good news is that the chain said that they are going to maintain the online yoga classes even after the studios open - they've been very popular, and a lot of people (like me) have gotten attached to classes and instructors from other areas of the country.

On a different note: Runnersam - any idea if the Harrisburg Mile will happen this year? It's not cancelled yet on the website.

Male, 29, 170 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: 6 miles @ ~9:00 avg. HR avg 140

Tuesday: 3 mile tempo @ 7:00 avg (HR avg. 165, max 176). 7 total for the day.

Wednesday: Off. Tired

Thursday: Deek’s Quarters in 20:29. On: 6:30, off: 7:30. HR avg. 176, max 187. 7 total for the day.

Friday: 3 miles @ ~9:10 avg. HR avg 147

Saturday: Off

Sunday: 8 miles @ ~8:40 avg. HR avg 146

Total: 31 miles

Unintentional down week. But some missed miles now isn’t going to be a huge deal come the end of August. Thursday felt hard, but it was “humid” here with a temp of 60 and a dew point of 57. So it wasn’t anything like you east coasters deal with, but sweat had nowhere to go. I haven’t been that sweaty in a while, gods I was gross. But then the rest of the week I just felt wiped. I think the stress of the last two weeks got to me

It does work out though since I was wanting to do a big week this week and next. Hopefully this extra rest means I have the energy to do that

That was me who asked about the streaming yoga!! Sounds like a sweet deal!

Also, how are the pullups coming along? Did you look up the Armstrong Pullup Program?

Stone, long time lurker here. Have been on and off the boards for years. I think you are sharp mind when it comes to training.

At this point - how would you define your coaching philosophy? I know it has changed quite a bit through the years.

Sat - 4 miles, no pain

I had the MRI and follow-up with my doc this week. The MRI came back pretty much normal. The posterior tib does not appear to be the issue as it is intact with zero inflammation. There was a little inflammation in 2 tendons in my foot that run up that side of the leg (I can't remember the names, but they cross under the foot before attaching), but it seems unlikely to be the culprit.

Doc told me there's no reason not to keep training. I'll meet with the PT and try to work out a permanent solution.

jewbacca wrote:

Sat - 4 miles, no pain

I had the MRI and follow-up with my doc this week. The MRI came back pretty much normal. The posterior tib does not appear to be the issue as it is intact with zero inflammation. There was a little inflammation in 2 tendons in my foot that run up that side of the leg (I can't remember the names, but they cross under the foot before attaching), but it seems unlikely to be the culprit.

Doc told me there's no reason not to keep training. I'll meet with the PT and try to work out a permanent solution.

DBAP

king chaz...indeed Stone has a great mind for running....and I wish you all the best Stone with your bursitis.

Things have not changed much for me. I am still struggling to get rid of the kinked up right hamstring. Not sure if I believe the disc theory or whether it is the hamstring itself.

I have not found much consistency. Two weeks ago was 21 miles in two labored runs, but at least one was sub7:00 avg pace (6:52). That was probably the last time I was under 7:00 overall. Last week the heat came, and the hamstring did not get any better, but not any worse. It was tight and held me back, but I got fed up and ran six days in a row, all labored plodding but I did it. So, 29 miles last week in four days.

This week has been very similar, but at least I broke 40 miles in five days.

M: 9.5 at 7:07 overall...slugged it out, and pushed for 2 or 3 extra miles

T: 8.25 at 7:10 overall

W: 6.5 at 7:15 overall...hot and humid and a real slugfest

T: off/rest

F: 7.5 at 7:19 overall...a crummy run with frankenleg

Sat.: 11.25 at 7:13 overall...surprisingly better than the day before...finished 6:47, 6:35, 1:37

Sun: off/rest

43 miles

With no fast running at all, I am hanging on for dear life. It is just not the same anymore, and perhaps not worth it. It is like counterfeit OR. Will keep trying for now...

All the best...

Rhodium Nights wrote:

That was me who asked about the streaming yoga!! Sounds like a sweet deal!

I know very little about yoga, so when I first saw Darkwave's "streaming yoga," I mistook it as a variant of hot yoga: steaming yoga.

RRR thin as hell. And thicker. Morale of the story is. Lifting is the sh*t. Unless you wanna stay weak and ineffectual.

M - am 5.5, pm 5

T - 7 w/ 4 mile tempo at 6:35

W - 10

T - am 4.5 w/ 8 strides, pm 12 moderate (7:10)

F - 5

S - 16.5 easy

S - 5

70 miles total

Meh week.

Curses, accidentally hit the reply button.

Nothing amazing this week and once again lower on the mileage than I would like to be. Tuesday Tempo rolled off pretty well especially considering more 105° heat. Thursday was just rolling with how I felt and it clicked along nicely and effortlessly. Got out in the evening and it was still low 100s but at least the sun was not out. That run gave me some good confidence.

I thought about doing steppingstones on Saturday but by 2 miles In my legs had one gear in them so decided to give it a rest and just run it easy. I think this week I’m going to drop down to two workouts with 1k alterations mid week and then stepping stones this weekend.

Heading up to cooler weather in Idaho at the end of the month and looking forward to seeing how that translates.

9 weeks left

Where in Idaho?

M25 - 5'7 - ~120lbs

2020 - HM 1:19:44 (march)

2019 - 5k - 17:57 (november)

83 miles

M: 17 miles - 2 x 2 miles @ MP, rest GA (long run)

T: rest

W: 9 miles E am

3 miles E pm

T: 12 miles - 20 minute threshold, 5 minutes jog, 15 minute threshold (3:43/km) am

2.5 miles easy pm

F: 8.5 easy am

5 easy pm

S: 9 miles, 6 x 800 @ 3:18/km am

5 miles easy am (walk/run with gf)

S: 10 miles easy am

45 minutes indoor bike pm

Odd schedule as i work shifts on odd days.

Been following something close to Daniels 5k/10k plan since lockdown began here in March. Thinking that I need a down week this week, and looking like I could get out very early on Sunday to try a 5k TT. Figured a down week going in to it would benefit and be good to place my fitness.

VDOT is 59 from the half time in March, but been able to complete workouts at 60-61 paces, so thinking of aiming for sub-17... Unsure if im going to crash and burn at 3k or can hold on doing the TT solo. Only spot I can use that I can guarantee is open & quiet (so won't be stopped by walkers in the way etc) is on residential roads, so may get screwed anyway.

Hi all, mind if I jump in?

M34 - 6'1" - No idea on weight, lockdown has probably increased the eating and reduced the walking.. maybe 68-70kg?

Mon - 15 x 200m (40-37)

Tue - 6 x 1km (3:49-3:43)

Wed - 10 x 400m (83-81)

Thur - 6 x 1km (3:47-3:43)

Fri - Get fat day

Sat - 5km TT (16:48 - 3:24, 3:25, 3:22, 3:20, 3:22 - splits a bit out as used a measured segment so last KM probably more like 3:18-3:20). Ran 5x1km after in 3:55-3:47.

Sun - 6 x 2km (8:44 - 8:21)

Take care all :)

GC

M22, 5'8/162

2020 - HM, 1:21:10 (Mar)

M - 5/5 + Hill Sprints

T - 5/5 + Strength

W - 4/10 with 15x30sec fast

TH - 4/7 + Strength

F - 4/7 + Hill Sprints

S - 10, right soleus tightened up

S - Strength, sore calf

Total: 66mi/8h50m

Good week for me with 66mi in 6 days. Midweek weather was horrible, with temps pushing 100 and super humid, then things rebounded with a cool 58 degree morning on Saturday. My calf didn't like the nice weather (and resulting faster easy pace) and got pretty tight, so I opted to just do strength training on Sunday. Should've known better in that weather and worn a calf sleeve. The weather also improved on TH/F and I was going a little faster on easy mileage, so probably a perfect storm there.

It's still sore today but I might lather up with bio freeze and go jog nice and slow. I have yet to figure out the best way to get through these little calf strains. Usually I jog through muscle injuries, but that's hit or miss with these. I also think that my switch to all Nike trainers (I used to mix in some lower drop stuff) might contribute slightly. Might have to grab a pair of Hokas or something to throw in the mix to vary the stress on my legs.

How consistent are you with your heel drops. I know I sound like captain obvious over here but... they really are that effective.

I do single leg calf raises on a step almost daily, but I did skip them on Th/F last week. Guess that could be it. Not sure if I should run on it, of course when I search the LR archives there are an equal mix of "I tore mine and couldn't run for a year" and "I jogged through it and it went away". I'm 50/50.

I ended up jogging about 30sec and stopping. I just don't think the juice is worth the squeeze on this one. I actually think I jinxed myself a few days back. I've had to take most of June off each of the past two years for extended time out in the field with the Army, and I was looking forward to actually training this year. Whoops. I'll hit the bodyweight stuff hard and re-evaluate daily. I usually prolong running injuries by getting on my bike and hammering, so probably going to avoid that this time around.

Male, 26, 6’4”, 145 lbs

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

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

Mn - 11 @ 7:40s

Tu - 2x2400 6 x strides+ WU/WD = 11

Wd - 11 @ 7:30s

Th - 11 @ 7:30s (w/ 4 strides)

Fr - 6x400 6x200 + WU/WD = 11

Sa - 12.75 @ 8:10s

Su - 5 @ 12:05s w/ 750 of elv, trails with father

Total - 73

Tu - 8:50 8:57 (split due to heat, 2:30 rec between)

Fr - 75 75 74 74 74 74, 36 36 37 36 37 35 (400 rec on all in 2:30ish ave)

First hot week, low 90s/high 80s for Tu, Wd, Th runs. had a terrible run Sa morning and felt bad all day then visited family Sat-Sun night and did not prioritize running, fell quite short of the 90mi goal for the week. Got the workouts in I wanted though, hopefully back at it with the high mileage next week. Goals for the TTs are Sub 2:25, sub 5 and sub 17, going to bank on surprising myself