(Road Racing and) Time Trialing and Training Thread - Week Ending 6/21/20

Solid week, achilles pain towards the end of the week. Just vibing and the fartlek went well enough for what I did before stopping.

Male, 18, 6'0, 140

PRs: 2:00, 4:21, 9:39, 15:25

M - 5.5 mi @ 7:28 avg + 2 mi recovery

T - Rest

W - 8 mi @ 7:07 avg

Th - 6 mi @ 7:35 avg

F - 4 x 30 sec on(4:40)/60 sec off(6:00) + 4 mi recovery

Sat - 4 mi @ 7:52 (achilles tendonitis)

Sun - 9.5 mi @ 7:20 (started at 7:40 and prog. to 5:50)

Miles - 42 miles (5h 13m)

Male, 27

Goal: Break my PRs after a 7 year layoff (16:15 5K, 9:00 3K, 4:30 1600)

Been back running for 10 weeks now. Slight IT band tightness bothering me but otherwise able to get back in shape surprisingly quickly.

M - 5 mi @ 7:06

T - 5 mi @ 7:09

W - 6 mi @ 6:50

Th - 10 mi @ 7:14 (longest run I've done in years and on major hills, wheels came off a bit at the end when I started too fast...)

F - 4 mi @ 7:43 (dragging a bit after the previous day)

Sat- 7 mi @ 7:26

Sun - 6 mi @ 7:50

Total - 43

Have hit 40+ 4 of last 5 weeks. Looking to keep building up as I am able to.

Hey GNR... sorry for your loss man. You went through a lot with that pup. Sure there are too many good memories to count.

28 miles + 60 min biking in 6 days

Back to feeling no pain in the lower leg. PT visit Monday.

LancRunner wrote:

Hey GNR... sorry for your loss man. You went through a lot with that pup. Sure there are too many good memories to count.

+1. My condolences, man. I honestly think one of the most difficult moments in all of life is that decision (which you know is the right one) to put down your dog. I aspire to love all of the important humans in my life the way that all of my dogs have unconditionally loved me. So sorry for your loss of Gunner. He sounds like he was a helluva dog.

The Stone Cutter wrote:

LancRunner wrote:

Hey GNR... sorry for your loss man. You went through a lot with that pup. Sure there are too many good memories to count.

+1. My condolences, man. I honestly think one of the most difficult moments in all of life is that decision (which you know is the right one) to put down your dog. I aspire to love all of the important humans in my life the way that all of my dogs have unconditionally loved me. So sorry for your loss of Gunner. He sounds like he was a helluva dog.

+1. Sorry to hear that GNR1 :(

M33 - 6’0 145lbs

2020 - 5k TT 17:55 (June), 2mi TT 11:22 (Apr), HM TT 1:27:27 (Mar)

Next up: July 11th Des Moines St Paddy's Day Half Marathon

Down week + 5K solo TT

5k TT - 17:55!

M: 8 - 8x 20" strides

T: 6.4

W: 6.7 - 1 mi T (6:13) + 6x200m (5k pace --> mile pace)

R: 5.6

F: 5.1 - 6x 20" strides

S: 4.6 - 3x 30" @ 5k, 60" jog

U: 12.9 - 5K solo TT - 17:55 (5:45, 5:45, 5:50)

I was very happy with the 5k this morning. My goal was to break 18 and I got it, but just barely! I was hoping to run negative splits but on that third mile I couldn't find a higher gear. Weather was humid but not too hot - 64F + 64F dew point. I ran straight NW on a flat trail for 5km with wind from the south at 5mph. This was my fastest 5k since high school which was 15 years and 4 kids ago :D

Total - 49.4 mi

imagebearer wrote:

The Stone Cutter wrote:

+1. My condolences, man. I honestly think one of the most difficult moments in all of life is that decision (which you know is the right one) to put down your dog. I aspire to love all of the important humans in my life the way that all of my dogs have unconditionally loved me. So sorry for your loss of Gunner. He sounds like he was a helluva dog.

+1. Sorry to hear that GNR1 :(

+100000. Animals are like people...

Image - missed the time trial results last night. Great job! A 5k TT is beyond tough. No telling How much faster you would have been in a race.

M40, 6-6, 190

PR - 2:38 full / 1:15 half

Pre-build for chicago or London in ~15 weeks or so Nice little mileage bump to 56 miles including a 3 mile tempo ~5:50 per mile avg.

Summer is here.

M34, 5'11'', 155

PR - 1:20 HM / 2:53HM

Goal: July 2nd / 3rd HM TT

Have been on a ~7 week cycle training for a self-imposed half-marathon time trial on July 2nd or 3rd, depending on the weather. I live in the Washington DC area and the humidity has started to ramp up (this morning was 99% at 5:30am) so am tempering expectations. Initial goal was sub 1:16 but thinking anything in PR land is fine, whatever.

Last week was OK

M - 10M ez at 7:45

T - wu / 2x3 mile tempo, first was 5:59 average, second was 6:08 - was at the beach with a Noreastern coming through, 24mph winds on the way back - but was a good effort

Wds: 7 miles ez

thr; 11m ez

friday: wu/ 8x400s, 10x100s / cd - reps were not fast, around 1:20s for the 400s.

sat - 11m ez

a lot of kayaking and family walking in between - probably another 2-3 hours of activity aside from running that week. Bonus was I lost 3 pounds!

Mon

AM: 10 w/ 6x100 yd strides

PM: 6.2

Tues

AM: 8

Wed

AM: 5 -- 2 mi warm-up, 2.4 mi tempo, supposed to be 4 mi tempo but stopped because I stepped on a huge root and thought I might have hurt my foot, 0.75 mi jog home

PM: 5 - felt fine

Thurs

AM: 9

PM: 4

Fri

AM: 10 -- 3 mi warm-up, cruise intervals - 5x1k @ LT w/ 1 min slow jog - 3:38 avg, 6x20s strides, 3 mi cooldown

PM: 4

Sat

AM: 14

Sun

AM: 5

Total: 80

Sorry for the late post. Celebrating Father's Day with my family caused me to forget to post. And a belated Happy Father's Day to all the dads!

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: 7 miles @ ~8:55 avg. HR avg 139

Tuesday: 2 x 2 mile tempo @ 7:00 avg w/ 2 minute rest (HR avg. 163, max 175) + 4 x 10 sec hill sprints at ~6:40 @ 8% grade hill w/ 40 sec rest. 8 total for the day.

Wednesday: 9 miles @ 9:00 avg. HR avg 150. Ran 2 x 2 mile hills @ 8:50 pace & 2% incline w/ 1 mile easy between in the middle.

Thursday: Deek’s Quarters in 20:29. On: 6:30, off: 7:30. HR avg. 168, max 181. 7 total for the day.

Friday: 9 miles @ ~8:50 avg. HR avg 152

Saturday: 5 x 0.4 miles @ 7:30 & 4% incline w/ 0.6 mile easy & 1% incline. 7 total for the day

Sunday: 8 miles @ ~8:50 avg. HR avg 148

Total: 55 miles

Aimed for 60, but felt too run down on Sunday to complete the 13 miles I had planned on. But a solid week nonetheless

Oh man, that's brutal. I'm so sorry, man. Losing a pet is rough, especially one that has been through so much stuff with you.

Male, 32

Goal: 1:30:00 HM in October

By way of background the first run on most days are with my wife, and then I go back out there for my own runs.

While I did zero structured workouts/thresh hold/tempo runs, most of my own runs had a slight progression to them.

M: 10.37 total miles

4.15 @ 120 bpm

6.22 @ 139 avg bpm, avg 8:58/mile

T: 9.14 total miles

4.02 @ 120 bpm

5.12 @ 152 avg bpm, avg 8:13/mile

W: 10.51 total miles

4.35 @ 129 bpm

6.16 @ 158 avg bpm, avg 7:44/mile

T: 9.24 total miles

4.21 @ 122 bpm

5.03 @ 146 avg bpm, avg 8:46/mile

F: 10.29 total miles

3.03 @ 134 bpm

7.26 @ 159 avg bpm, avg 7:47/mile

S: 7.01 miles

We started the day off with a lovely 5 mile float trip down the Meramec river in Missouri. Then I got a run in during the afternoon. The first three miles were in like 95-ish degrees with 90+% humidity, and the last four were in a severe thunderstorm. Anyway, the run was avg 160 bpm, avg 7:55/mile

S: 7.24 total miles

1.23 @ 128 bpm (the trail in St. Louis was flooded pretty bad from the thunderstorm the day before, and we decided to give up on the morning run instead of trudging through lots and lots of 2-6 inch deep stretches of water)

6.01 @ 147 avg bpm, avg 8:16/mile (we came back home to Chicago and I got this run in on the dry trails by our house)

Total miles: 63.8 miles

This total was a bit down for me. I suspect this coming week (6/22-6/28) will be closer to 70 miles. I haven't decided whether or not I'm going to toss in any structured workouts/threshold/tempo runs. Until my next training block officially starts, which is in mid-July, I'm just enjoying getting in relatively easy miles day in and day out.

What pace would you consider your stepping stones at for a benchmark?

Hey GNR, super sorry to hear about your pup! No matter how amazing of a life we provide them I feel like we'll never get close enough to repaying them for the love and companionship they provide us.

M, 43, 6'1", 180ish lbs

Goal - NA

M - 5 easy

T - am 7 easy, pm 3 easy

W - 12 w/ 8x (1k@105%, 1k@80%)

T - Off

F - Off (swam 1k)

S- Off (Kettlebell circuit)

S - Off

Huge thanks to Coffee Dad this week. Had the opportunity to meet him briefly on Saturday and he did me a huge solid on a deal for some much needed kettlebells.

As for my week - Monday I started noticing some pain/tightness along the attachment point of the soleus to the tibia on the front of the shin. This was accompanied by a similar soreness/tightness in the calf as well as the glute. Did some rolling and massage, and hoped it would work itself out through the remainder of the week.

Wednesday's workout started with a bit of the soreness but at a much lower level. The work itself was extremely smooth and the effort was very relaxed. On segments were around 6:30 and off's around 8:15 on a morning that began around 82 degrees. Then it kept getting a bit worse with each successive rep, but only really noticeable on the off segments and the first 100 meters or so of the off. It's like it's more prominent at slower paces. In addition to this issue I also received an email early in the week from Tunnels marathon basically outlining how it's impossible for them to be ready to hit a stage 4 open status in time for the race, but they didn't outright cancel it. I've written it off though and along with the leg issues I decided to stop the workout 2 reps short and shut it down for the remainder of the week to avoid any potential issues.

Now I'm trying to figure out what to do. Part of me thinks it would be a good idea to see out the last 7 weeks of this marathon build and then change it up to some shorter/faster focus like 5k/10k work. The other part of me says shut it down now and just move to more base focused work through the hot summer.

GNR,

Sorry to hear about your dog. We had to put our old lab down this year as well (she was 13 and had been with us since she was 7 weeks old, through tons of runs and hikes (including some 20 + milers), the birth of our kids, etc.. They are great companions. It is a shame they don't live longer. For Father's Day I had the family hike up with me to a high mountain lake that was one of the first hikes she went on when she was 3 months old (people told us we would be carrying her down (it's 12 miles round trip with 3000 feet of climbing at 11,000 feet), but she made it through with no issues and barked at us every time we stopped. From then on, any time we hit a dirt road, that dog would perk up and bark until we got her out.

Just saw the Fargo Marathon got the green light for August 29, so if anybody is hankering to race a late summer/early fall marathon, there you go!