(Road Racing and) Time Trialing and Training Thread - Week Ending 6/28/20

Pretty much a complete rest week for me. I got in 2 days of elliptical but it was bothering my calf a bit so shut it down. Feeling much better today and hoping to go out for a jog on Tuesday or Wednesday.

I decided to treat the last 2 weeks as a break period between cycles/seasons to make it a bit easier mentally. Will pick up my next training cycle and start from scratch 35-40mpw) and build from there.

Good luck to all the TTs next weekend. Can’t wait to see some results.

Recovered from my calf strain from last week, but my left tibia is a little tender and I’ve had a meniscus issue in my left knee for years that flares up every so often, and it flared up again, so I went low key again this week.

Plus, even by Florida summer standard, it was a brutal weather week and I was generally getting a dead legs feeling.

8 on Monday

Off on Tuesday

6 on Wednesday

6 on Thursday

5 on Friday

Off on Saturday

5 on Sunday

30 total and feeing decent.

11 straight weeks of 30-40 miles.

I’m a hobby jogger who could start working out and become a faster hobby jogger whenever he wants to. And that’s pretty much been my goal since Chicago 2018.

M, 22, 5'8/162

Cross trained this week. No pain/tightness in my calf, but wanted to be cautious. Hoping to do a test jog this afternoon and go from there. Won't be going back to high volume, every time I do I end up disappointed so might as well take a consistent 40-50mpw rather than streaks of 60-70.

M - 23mi Mountain Bike (90ish min) + 30min lift

T - 33mi MTB (~2h) + 30min lift

W - 75min/28mi ride with 2x10x(30/60) + 25min lift

TH - 90min/31.8mi ride with 10x:10 short neuromuscular sprints +20min lift

F - 90min/32mi ride with 60min steady

S - 75min/28mi ride with 60min steady + 20min lift

S - 60min/20mi easy recovery ride

Total = ~195mi/10h cycling (some off road, some on), and some good small doses of strength/core. Would've done more on the weekend but had to work both days so did what I could. Hoping for good results after a test jog this afternoon, if it feels good I'll shoot for some good 30-60min runs this week and maybe a slightly longer run one day.

Male, 52 yo, 5’7”, 132 lbs

No races upcoming

> 72% HRmax / 60 min / flat

> 72% HRmax / 70 min / hilly

> 80% HRmax / 60 min / flat

> 72% HRmax / 65 min / hilly

> 72% HRmax / 60 min / flat

> 80% HRmax / 98 min / hilly

Total: 72km

Strava Relative Effort: 239

I’m feeling good, confident that I’m doing what I should be doing right now. My greatest improvements in marathon performance have always come after a slow, simmering base phase, but I got away from that last year as I tried to stay in race shape “year-round” in an attempt to bask in AG glory. That was fun. Won some money, trophies, and swag, but ended up burnt out and ultimately injured for my goal marathon. Varying flat/hilly routes keep my legs from stagnating as I build the physiological base for the speed I’ll be calling on later in the year.

I’m feeling good on my “Mediterranean Diet.” I’ve put on about 3 pounds since the switch from LCHF, and that is most evident around the belly; less definition in the abs, but nothing anyone would notice unless they were looking for it. In addition to my diligence in other areas, I’m trying to be diligent in my diet. I bring my lunch to work most days, so I know I am eating whole foods. My meat intake is wayyyyy down. For example, a salmon steak that I used to eat as a single meal now gets eaten over the course of four meals Same thing for a chicken breast. Seafood and chicken are just additions to other things (salads, rice pilaf, couscous...), rather than an isolated section of my plate. When I don’t have time to prepare my lunch, I’ll make that day my “red meat day,” and maybe have a good quality burger with a salad. Anyway, so far, so good.

Be smart. Be resolute.

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)

Next race: TBD

All training effort-based. No access to any GPS data other than distance until after the run.

M - Rest

T - 6

W - 9. Including 4 x (.75 mile at HME, .25 mile jog, .25 mile “go”, .25 mile jog). Averaged 7:06/6:35 paces for the respective segments.

Th - 8

F - 6

Sa - 13

Su - 10. Including 5 x 1 mile (7:23) with .25 mile jog. Did these way too fast. Had wanted her to progress from ME + :15 —> ME. She was trying out her new Saucony Endorphin Pros and got carried away.

Weekly Total: 54 miles

YTD Miles: 1,266 miles

I believe Mrs. Stone is officially faster than me at this point. I did go out for a short 3 mile jog on Friday for the first time in a month. But the heel/ankle joint still isn’t quite right today. I’ll make a PT appointment when I am motivated to do so. Still kind of enjoying my running break right now.

RRR 37. 6ft. 182-185 not reallly sure.

1mile TT on the 4th in 6 short days (this build up from April 1 went by fast)

25 miles in 4 run (threw in and extra rest day)

Q1 - 2x800 at mile pace 2:26 -2:28 5mine rest. + 4x200 36-36-35-35. Good workout. 800 at mile pace are no joke tho.

Q2 - 2(1xmile + 200) 90 s rest. 5:38-36-5:38-36 + 1 mile fartlek

This was supposed to be 3x and T+ 200 but I got out to hard on the milers and bagged the 3rd one. Closer to 5-8k pace ?. So added a fartlek in the cool down. Was 73+71 and By time I got home was severely dehydrated. Got a few dry heaves and wasn’t right for hours. I have always not been a good heat runner and the added 25+ lbs from last year makes that worse imo.

2x lifting hard and a few bike miles.

6 days until the miracle mile so the hay is in the bar and will just have to give it hell for that sub 5. I think I did what I could do in the last couple months coming back from scratch and put me in a position to do it.

rrr - awesome week, good luck on that mile TT! If you can somehow stream it I would tune in and watch :) I think you will pull off a 4:59

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, 8M

T: strength, 5x1k @3:02->2:57, 10M

W: easy, 8M

T: strength, 10M moderate @6:10 pace, 14M

F: strength, 3M tempo 16:00, 8M

S: off, —

S: long run, 18M

6/28 Total 66 (6d)

6/21 Total 42 (4d), LR=18 ??

6/14 Total 68 (6d), LR=18

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: 1,474 miles / 26 weeks / 150 days

M43, 5'10

Bunch of running by feel this week. Didn’t get much in Thursday due to damn near around the clock meetings.

Mon -- 10 Miles @ 7:15

Tues -- 10.3 Miles @ 7:21

Wed -- 6.2 Miles @ 7:02

Thurs - 6 x Short, Hard Hill Sprints

Fri -- 10.7 Miles @ 7:19

Sat -- 20 Miles @ 7:27

Sun -- 11 Miles @ 7:02

Weekly Totals

Miles: 70.1 Miles

Duration: 8:37

Total Elevation Gain: 1874 ft

Stryd Running Stress Score: 519

Unknown goal. Just keep building and making progress.

Mon: 15 (12 stepping stone tempo)

Tues: 6.25 + 6 Easy

Wed: 10 Easy

Thurs: 15.25 Dos Santos LR

Fri: 6 + 4 Easy

Sat: 8 Easy

Sun: 11 (3x2@LT)

Total: 82

Mon: 4x3mi. 1 moderate, 1 easy tempo, 1 threshold. Threshold miles were slow. Should have adjusted for weather and gone a bit easier.

Thurs: Dos Santos LR. 10 moderate, 3 aerobic tempo, 6x400@ vo2 w/ 100 jog. Didnt hit a single 400 at pace. 3 faster than CV and 3 at CV. Not bad for my first attempt. That was a hard gear change to attempt.

Sun: 3x2@LT w/ 4 min circuit recovery (20 half squat, 20 burpee, 20 prison squat). Started off a bit slower than LT bc of weather, but then rain started and made the conditions feel better. Still a bit slower than slow end of LT. just a few seconds.

M - 60:00 easy with strides

T - 14 x :30s fast, 1:00 easy

W - 60:00 Easy

R - 40:00 Easy

F - 5k TT 15:46

S - 65:00 Easy

S - 16.5 Easy

Week total ~75

Pretty good progress in time trials:

April 5 - 1 Mile 5:12

May 1 - 2 Mile 10:14

May 28 - 1 Mile 4:53

June 26 - 5k 15:46

Excited to keep rolling through training right now! Probably won't get the chance to race for a while, but training is going pretty well which is enough motivation.

Did I read this right?

You ran a mile TT in 4:53 and less than a month later ran a 5k TT 10 seconds per mile off your mile TT time? That is crazy strength and/or progress.

Yeah I've run a bit quicker in the past, and had some injury troubles leading up to a race at the end of February. This is the first time I've strung together a consistent 2-3 month block with some consistency in a while. The TT was about 70-80sec off my 5k best from a few years ago, but I'm happy to be on a decent trajectory!

M34, 6’2, 178 lbs

Mon - AM weights, PM yoga

Tues - AM 35.86 mi @ 19.3 mph, PM yoga

Wed - AM PT, PM weights

Thurs - AM 24.2 mi @ 19.4 mph, PM weights

Fri - AM weights, PM 1250 yds swim

Sat - AM 27.2 mi @ 18.5 mph

Sun - Strength work & yoga

Follow-up with my orthopedist on Monday. If he gives the go-ahead, I’ll do some light running at my PT appointment on Wednesday. PT said his plan was for me to get back to full training by July 29.

Haven’t posted my last few weeks, been really busy at home and at work. Hopefully calming down soon.

Managed to maintain 50-60 miles for the past weeks. Not been managing to maintain core/stretching as much, so hopefully can get back to doing that!

This week I averaged 50 miles with a workout on Wednesday (4x2 mins;2x2 mins) which was really hard as it was 28C. Probably around 6:25 min/mile pace for the efforts.

Yesterday I did a 3k time trial in 11:35, around 6:13 min/mile. I averaged 6:15 min/mile for the first mile and 6:10 min/mile for the second 0.86 mile. Felt great. Hopefully as soon as we can race I’ll hit sub-20 at last.

highhoppingworm wrote:

Did I read this right?

You ran a mile TT in 4:53 and less than a month later ran a 5k TT 10 seconds per mile off your mile TT time? That is crazy strength and/or progress.

HHW: FR is a OTQ guy

I bought the New Balance Fuel Cell TC. I’ve only run in them a couple of times because I’ve been doing shorter intervals and lots of easy running in between... but I ran in them today for my long run, and I really like them. For me, they take some sting out of hills and I can maintain pace without getting as tired!

Thanks for the recommendation!

Cool! That is indeed an awesome trajectory!

forcerunner wrote:

Yeah I've run a bit quicker in the past.

Haha. Nice understatement. Like 5:17/mile for 26.2 miles. That’s just a bit quicker...