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

M/41

Next time-trial: July 4th Firecracker mile.

Monday:

AM: 5.3 with workout - 3 x [30 secs, 40 secs, 50 secs, 60 secs at approx 1:3 work to recovery ratio].

All reps between 4:56 and 5:22 /mile pace.

PM: 2.1 easy - helping a friend to get into running

Tuesday: Hilly 7.7 miles with 1300 ft+ elevation gain

Wednesday: 7.4 easy

Thursday: 4 easy

Friday:

AM: 7.1 with mile time trial in 5:33. As reported in last week's thread, splits were 81, 84,84, 83 (for 409 m)

PM: 2 easy with the same friend as above

Saturday: 15 easy

Sunday: 7 with workout [4 x 100m/300m recovery; 6 x 300m/100m recovery; 1 mile @ tempo/HM effort

Weekly miles: 57+

Weekly hours: 8:30+

GNR - I'm belatedly commenting from last week, but wanted to extend my condolences on the loss of Gunner - it's so very hard.

A few other quick comments: Cocoon - as I recall, you are in Virginia. As an FYI the Loudoun Street mile is still on for July 25 - it's being run in 50 person heats.

RRR - 800m at mile pace in a solo workout seems damn tough.

+++

My week:

Female, 46, 5'4", 107

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: Loudoun Street Mile on July 25?

Non-running pandemic goals: 10 prone grip pull-ups (no kipping); 5 one handed push-ups each side.

63 miles

M: Upper body weights/core and streaming yoga

T: 12.5 miles outside, including a mile pace workout - 4x(2x200+400) with equal distance recovery after each rep. Splits were 41, 42, 84; 42, 42, 85, 42, 42, 84, and 41, 41, 84. Followed with leg strengthwork and streaming yoga.

W: 7 miles very easy outside (9:04), streaming yoga, 7 miles very easy on treadmill (9:03), plus drills and four strides.

Th: Upperbody weights/core in morning; streaming yoga in afternoon.

F: 12.5 miles outside, including a workout of 2 mile, 1 mile at tempo effort, and then 4x.25 miles a bit faster. Splits were 12:55 (6:24/6:31); 6:27, 86 (stopped too soon), 94, 93, 93. Recoveries of 4:4x after the tempo segments; 60 seconds between the quarter miles. Followed with some leg strengthwork and streaming yoga.

Sa: 10 miles easy outside (9:21) then drills and two hill strides plus streaming yoga.

Su: 12 miles progressive, split as first four averaging 9:21, next four averaging 7:54, next four averaging 7:07. Followed with a 2 mile cooldown, leg strengthwork, and streaming yoga.

I'm starting to add more quality during the week, so I'm pulling back on my mileage and also the length of my long run until I (hopefully) start marathon training in early August (current goal marathon is Indy/Harrisburg/Richmond, under the hope that at least one of them will happen. Indy is my first choice, if it's a go). I've got a tentative race schedule in mind that includes a mile race on July 25, possibly a 5K in Delaware in early August, and then the Fargo 10K in late August. Obviously nothing's certain in these times, but seems like these have a reasonable chance of happening.

Not there yet on the pull-up/push-up goals - my strained rhomboid is slowly improving, but I think that trying to do pull-ups throughout the day is probably what pushed it over the edge to begin with.....

darkwave wrote:

A few other quick comments: Cocoon - as I recall, you are in Virginia. As an FYI the Loudoun Street mile is still on for July 25 - it's being run in 50 person heats.

Thanks for the info Darkwave. Unfortunately, I am on the West Coast (SF Bay Area). No races here in the near future, not even small trail races.

M 24 6' 138lb

PRs: 2:00, 4:17, 15:44

Goals: Long term fast mile, short-term improve endurance, run a fast 5k and/or 10k

M: 3.7 @8:06 (my lowest HR ever on a run)

T: 8.8 @7:06 hilly

W: 8.3 @8:07

Th: 8.7@7:41 and strides+hill sprints

F: DNR

S: 4.3@7:28+strides PM 4.6@6:39

Su: 12@7:25

Total: 51mi in 6:23, 4:25 on the bike with some sub-threshold efforts, 10:48 total (I do core and weights sometimes but don't really log it)

I feel good about this little down week. Next week I get into a serious block of structured training and workouts. Goal is to avg 70mpw (and 14 total hours) for three weeks then take another down week. Q1 workouts are threshold, Q2 alternating mile/800 effort and VO2/CV effort. Will begin transitioning to flatter sprinting in the near future as well. Looking forward to it.

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) | ∅

TT bests | 2020

800m - 1:58.6 (2003) | ∅

1600m - 4:17 (2004) | ∅

Upcoming:

7/4 - RRTT Firecracker Challenge

Mo: 10 @ 6:56

Tu: 11 @ 6:33, chased wild turkeys for a bit

We: 10 @ 7:17, got chased by a red-winged blackbird

Th: 10 @ 7:10

Fr: 10 @ 6:52, squawked at by sand hill cranes

Sa: 14 @ 6:30, B2B trail in Washtenaw County, MI

Su: 5 @ 7:35, after driving back to D.C.

Total: 70 miles

Was back in Michigan for the week. The only “quality” was some surges to run away from black flies. Cross-training consisted of drinking Labatt’s on a canoe. This time trial is going to be interesting.

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: 5 mi easy

Tu: 7.5 mi w/ 15 x 1' hard (5k effort), 1' easy

W: 6.2 easy

Th: 6.2 easy

F: Off

Sa: 10 mi progression (9:00 -> 7:30), 1 mi c/d, 11 mi total

Su: 6.2 mi easy

42.2 mi total in 6:12. Seven straight weeks of 40+ miles extends my personal best.

As someone who has only done a couple 5k races, any general suggestions for what a taper week would look like? I don't think my mileage is high enough to really warrant one but I'm feeling a little worn down from the summer heat and some nagging injuries, so it might serve some good.

Darkwave, I can't help but feel a little responsible for your strained muscle so I apologize for the pull-ups training suggestion. Hope it heals up soon!

coffee dad wrote:[/b

Darkwave, I can't help but feel a little responsible for your strained muscle so I apologize for the pull-ups training suggestion. Hope it heals up soon!

Absolutely no prob - I'm an adult and make my own decisions. And it was a good idea. I may try them again, but this time take a few minutes each time to warm-up my shoulders before doing them.

M33 - 6’0 145lbs

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

Upcoming races: Des Moines St Paddy's Day HM on July 11, Drake Relays HM (TBD?), Des Moines Marathon (Oct)

48.9mi this week - mostly recovery, some strides, and a HM pace workout on Saturday.

M: 40’ recovery after Sunday 5k TT

T: 60’ easy + 8x strides

W: 50' recovery

R: 60' easy + 10x strides

F: 45' recovery

S: 90' with 6x1mi HMP with 0.25mi jog between each in 6:20, 6:19, 6:24, 6:20, 6:18, 6:16

U: 35'

Legs felt fatigued all week, not sure if it was the 5K time trial last Sunday or the muggy week or both.

Saturday felt more like a threshold effort for most of those miles instead of half-marathon effort. If it's as humid and warm for the July 11 race as it was all week I'll need a much more conservative pace. My last HM in March was ~6:40 pace, and I think I could do a ~6:20-25 pace now, but maybe I'll stick with ~6:30ish. I'd be happy with a PR and some meat on the bone for a future HM.

Here's the email we got recently about the St Paddy's HM on July 11:

This is a NO mass gathering event.

• Runners sign up for a start time. Start 1 runner or household every 10 seconds to allow approximately 100 feet of space in between runners

• Runners instructed to arrive at start-finish area no earlier than 10 minutes prior to their individual start time

• All registration and check-in completed online prior to the event

• Increased hand washing stations and hand sanitizing stations on-site and along the course

• All staff will be wearing gloves and face coverings

• All event water will be in sealed bottles

• Finish line food will be pre-packaged to grab and go

• Markings at starting line indicating proper social distancing

• Separate start and finish line

• No gear check

Worm - glad to hear you are on the up and up. Good idea to think of it as a two week break between cycles and then ease back into it. When do you start your new job?

Smoove - looks like you're doing enough to get dangerous quickly :) are you actively coaching too?

Rucker - hope your recovery keeps it up and the jog this week goes well!

imagebearer wrote:

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

I thought about it. But don’t figure many people would be up at 0530 on the 4th of July ... after most people having the Friday before off....

runrincerepeat wrote:

imagebearer wrote:

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

I thought about it. But don’t figure many people would be up at 0530 on the 4th of July ... after most people having the Friday before off....

Ha, true. Good point. Good luck!

S - 6

M - 4

T - 55 min cycling

W - 4

Th - off

F - 6

S - 60 min cycling

Total AUs: ~38 miles

Monday was the PT appointment, and he put me on their fancy force-plated treadmill and recorded a few segments of me running. Says based on the MRI and initial eval, he's not sure what's causing the pain. Nerve pain seems likely. But he also says I'm overstriding and my landing force curve is too steep and bumpy. My cadence at 7:30 pace was 168. And apparently I stick my butt out when I run.

His prescription is to tuck my pelvis forward and quicken my cadence, along with a slew of strengthening exercises. No running on consecutive days for now. So I'll be spending a little more time cycling.

It doesn't feel great to make the form adjustments, but at this point I'm 100% committed to what the PT wants.

For some people, it's HAPPY HOUR...

Thanks IB. Went out this morning and walked a mile then jogged 4 real easy. Didn’t feel a thing. Pretty psyched to be running again. Will take it really slow this week, add some volume and still run slow next week and then if all is good hopefully get back to normal training.

Job starts next Monday although admittedly I have been starting to take some calls, get up to speed. When you are quarantined in your house with tons of free time it’s hard not to look for things to do.

Question to folks with Achilles/calf experience. At what point do you guys begin re-incorporating strengthening exercises (e.g. heel drops)? I’m debating whether it is prudent to double up with running and other work that will load up the calf at the same time. Should this be done in tandem or should I run a week or two and then slowly start folding other stuff in?

First year I started running (2016) I had a goodly Achilles niggle. I would jog real easy on it every other day and do heel drops everyday. Lots of them. After 2 weeks I was gold and never had an issue since. But everyone is diff

Male, 26, 6’4”, 145 lbs

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

Goal: Sub 2:40 Philly Marathon

Wd - 30 min on stationary Bike

Fr - 30 min on stationary Bike

Sa - 30 min on stationary Bike

Total 1hr 30min on stationary Bike

Rolled ankle on 6/15, swelling mostly down by 6/20, could walk normal and without pain a few days later. Ran short this morning for the first time in two weeks, little stiff but I think I can start running. Still some pain if I point my toes/foot inward.

- RS