(Road Racing and) Time Trialing and Training Thread - Week Ending 7/5/20

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) | 4:47.3

“Is [Sub 6:00] patriotic? Well, he runs in American flag shorts.”

Mo: 8 @ 7:06

Tu: 8 @ 6:48

We: 8 @ 7:13

Th: 2.6 E + 1600m @ 4:53.3 + 4.4 E*

Fr: 5 @ 6:46

Sa: 2 E + 1600m @ 4:47.8 + 2 E**

Su: Off***

Total: 42 miles

*Splits 70, 75, 75, 73 = 4:53.3. First lap felt too fast, but probably could’ve pushed harder in the middle. My brain and body aren’t used to this kind of running. Just wore Adidas Boston. 74 + 65. Too many people walking in lanes 1-2, as there have been whenever I’ve gone by the track the last 3 months.

**Splits 71.9, 72.1, 73.0, 70.9 = 4:47.8. On CloudRush. Warmup included 2 x 200m @ 35” and some active stretching. Weather about 80 + 66. Only one guy jogging in lane 1. Aimed for restraint in lap 1, to really focus on 2 and 3, and then the final lap is always whatever is left. Executed okay, but the pace sagged from 600m - 1200m.

***Got a late start to my drive back from Michigan to D.C. (I may have celebrated America too hard), and got stuck behind a bad crash on the PA Turnpike for 2 hours, so didn’t get home till after 8. Time for a burrito and a beer, and I’m not a superhero like Lanc, so taking my first day off since February.

darkwave wrote:

GNR1 - interesting ladder - what were the recoveries?

darkwave, 400->200m jog recoveries. Original plan was 3xMile (lap jog), but was not feeling it so modified the workout after first rep.

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 @ 8:50 avg. HR avg 143

Tuesday: 7 miles @ ~8:55 avg. HR avg 141

Wednesday: 5k TT in 20:23 (6:34/mi). Race report in last week’s thread. 7.11 total for the day

Thursday: 6 miles @ ~8:50 avg. HR avg 144

Friday: 4 miles @ ~8:45 avg. HR avg 150

Saturday: Off. Leg hurt

Sunday: Mile TT in 7:03. Race report below. 3 miles for the day

Total: 33 miles

I was on track for about 45 miles before the wheels came off over the weekend. Oh well. On to the next one.

Race report:

After not running the RRTT championships mile yesterday, I knew I had to today. I laced up and jogged over to the nearby park and ride to warm up and run it since I didn’t want to shlep all the way over to the university’s track since it is mostly uphill and driving to non-races feels weird. Did a 2 mile warmup that included 4 x 15 second strides and a 1 minute longer one.

Changed shoes to my lighter, faster ones and stood on a faded parking line and hit start.

I took off hard for the first ~100 meters and then backed off a bit to settle into a good pace. I felt like this was a good pace and something I could sustain and increase. First quarter chime: 1:34.6. Oh, ok. This is going to suck. I kept my foot on the gas but the undulating route I picked was already starting to take its toll on me. The beginning of each lap is the uphill portion and the halfway point is the downhill. After cresting the hill, I could feel my legs start to tire a bit. This was roughly 600m in. I was in deep trouble. The downhill into the flat brought me to the halfway point. Chime: 1:46.4.

Ok, sub 6 is definitely out. I can’t make up a 20 second gap. Especially not feeling like this. Ok, alright. Focus on getting up this section and maintain as strong a pace as you can. Aim for sub 7. Goddamn it, why didn’t I pick a flatter course? Damn it 5 minutes ago James. Finally, the downhill. If only it was longer. Chime: 1:51.5. Balls dude, just don’t slow down any more. You have less than 2 minutes left, then you can be done. 300m, 200m 100m. Chime: 1:50.6. Net time: 7:03.1. RIP.

Walked home in shame.

Comments to come later. Hope you all had a great 4th, had some good drinks, and some good food.

Down-week

Mon

Rest

Tues

AM: 8.2

PM: 4

Wed

AM: 8 - 4 mi tempo @ 6:05/mi. ~85% max HR. Way worse heat/humidity than last week.

PM: 4

Thurs

AM: 6 - 12x0:30 on/1:30 off - first 6 @ 2 mi effort, second 6 @ mile effort

Fri

AM: 8

PM: 5

Sat

AM: 9

Sun:

AM: 4 - Stressed out. family issues. Felt terrible

PM: 4 - Easy progression w/ 4x20s pick-ups in the last mile. Just wanted to end the week on a positive note.

Total: 60

imagebearer wrote:

Stone - what do you think the Mrs could do for a 5k right now?

That’s a tough question. Because she absolutely detests the feeling of 5k pace. She has a very difficult time committing to that intense pain redline required for the second half of that race. Which isn’t to say she is an outright wimp - but she is a 5k wimp. Admittedly.

On the other hand, she can hold that MP burn for much longer periods of time than many runners I know, and she almost never bonks a marathon. Marathon pain is in her pain wheelhouse.

To beat answer your question, I think she has the talent/engine/wheels to run sub 20:30. But she may never even break 21:00 because she just hates that feeling.

She reminds me a lot of OR in that sense - I think OR’s talent/engine/wheels are much faster than his 5k PR indicates, but man can he hold that MP redline for long durations.

M/36/143 6'0"

Well well well... the summer has arrived in the NE with a vengeance. It's been 90+ pretty much every day since mid last week... with not much of a let up in the near future. Humidity has been awful as well, making running, well, not as fun as it usually is. I don't know how you Floridians do it... anyway, enough complaining.

I didn't post my week last week, so I'll put that here along with this week. Work has been a bit busy, so haven't been able to really contribute to the board as much as I normally do. We'll see if it slows down. Work ebbs and flows around here so wouldn't be surprised if I have a bit of a reprieve this week.

Week June 22-28

M - 6 miles at 7:25

Tu - 3wu, 8x400 (200m slow jog rest), 4x200 (200 jog), 3CD

400s - 73.1, 70.9,70.7, 69.8, 70.1, 69.4, 69.6, 68.1

200s - 31.9, 33.2, 33.4, 32.3

W - 9 miles at 7:12

Th - 8.1 at 7:14

F - 9 at 7:08 (6 on grass)

Sa - 10 at 7:26

Su - 14 at 6:46

Week June 29th - July 5th

M - 6 at 7:13

Tu - 4.1 WU, 4x400, 4x200 (all with 400 rest) tune up for mile on Friday, 1.5 CD

400s - 73.6, 73.7, 70.2, 69.6

200s - 35.8, 33.4, 33.2, 30.0

W - 8 at 7:20

Th - 8.2 at 7:18 (mile TT club was having on Friday was cancelled due to COVID concerns)

F - 11 at 7:17 (again, thinking I wasn't TTing at night)... PM 1 mile WU, 1 mile TT, 2 miles CD

Mile TT was impromtu (see race report in last weeks thread), but to summarize. I was eating pizza and drinking beer when training buddy said he still wanted to do it. I threw three sheets to the wind and figured why not. Ended up running a new PR of 4:43.69... Guess I need to do 11 mile shakeouts and eat 3 slices of pizza and a beer before every race now...

Sa - 9 at 7:13

Su - 16 at 6:56... FELT AWFUL.

Ended up with a really backloaded week this week due to the double on Friday... and heavy miles on Saturday and Sunday. Felt ALL the fatigue on that run on Sunday. I'll admit it, that last mile was a walk/run mile because I needed to get back to the car. If i could have stopped at 13, I would have. Drank all the water after that run. Was hot, sunny, humid, just brutal day. But got the miles in, survived, and was able to down a few beers with buddies later that evening, so all in all, a win.

Man, what a week. Someone said something to me about a 5k TT this week... I'm in the "consideration" phase right now...

Forgot to put weekly totals for those that don't want to do the math...

June 22-28 - 66 miles

June 29-July 5 - 72 miles

That marks 11 weeks over 65 miles for me (except for one week at 38 due to some lower back issues)... unreal in my books. Average about 61 miles a week for the year, really happy with that. Gotta keep grinding... if there are fall races this year, I'll be ready.

I am seeing a lot of inspiring weeks here, folks!

Great work on those mile TTs. The mile is such a brutal distance.

27 M, 5' 10'', 158 ish lbs.

Goal: Get faster

Goal Race: MCM (?!?!!!!) or Maraton de Malaga (December 13th)

M: Off

Tues: 6 easy

Weds: 8 easy

Thurs: 8 easy / 5 easy

Fri: 8 easy, turned into a progression run avg. pace 6:50 ish (excluding 1 mile warm up)

Sat: 5 easy w/ strides

Sun: 3 easy

Today: Sweet Redemption! Ran a solid 10 mile TT in 1:03:35. Mile 8 was hilly and really took the steam out of me, but this was a great effort. Punched it into the race calculator and it's a better run than my 10k from last month so that makes me happy. Still need to get a liiiitle better at pacing!

Okay maybe a lot better at pacing. Splits: 6:17, 6:11, 6:15, 6:11, 6:16, 6:17, 6:25, 6:42 (uphill), 6: 30, 6:32.

After completely bombing my TT last week this was doubly sweet :D

Nice job, Rhodium!

Lazy Week:

M: 5.1E

TU: 7.1 ft. 5x1000, 2x200 with 90 seconds rest. Averaged 3:41 for the 1000s and 35 for the 200s.

WED: 4.1E

THURS: 3.2E

FRI: OFF, originally was going to TT a 1000 this day, but me and fiancee got lazy. Instead I did about 7 miles of hiking.

SAT: 6E

SUN: 8 Moderate

Totals: Under 34 miles, but reasonably active. Thinking about a Time Trial this weekend. Legs feel pretty good, though fitness is mediocre.

I forgot how hard it is to put in decent training on holiday weekends, especially when relatives visit. Next time I'll be more proactive.

Thanks THOUGHTSLEADER! Are you thinking 1000 m for your TT this weekend? Good luck!

highhoppingworm: Great to see you back in the saddle and getting healthy!!

Coach Jeff ROC : Very solid week, do you do all your training based on Heart Rate?

imagebearer: Any time goal for the HM? Will be tough in a TT but the payoff is that more sweet when you get it done!!

darkwave: Another solid week!!

cocoon: is the virtual Boston really worth it? It's 50 bucks right? Seems like a ripoff.

LancRunner: you are putting together some very strong weeks!

tyler_runs_lifts: I'm gonna try and speak your old name back into existence ;) Glad you are still getting after it on the bike and looking forward to your return to the roads!

Thanks Rhodium. Yes I think a 1,000. It's a low-key distance for me, which I like. Doesn't have the same stress as far as pacing like the 800 (easy to go out too fast). Right now, I don't think I'm in good enough shape any more to push hard solo in a 1500/mile.

Sounds fun!! Never ever ran a 1,000 m for time, not in training nor a TT... granted, I don't have a background in track and field! I do like the sound of it though!

Rhodium Nights wrote:

cocoon: is the virtual Boston really worth it? It's 50 bucks right? Seems like a ripoff.

Still debating about this, not completely sold yet. Some of the local runners are planning on it.

The real ripoff would have been if they had made the race virtual and not given any money back, imo - which is what most of the other races are doing.

I love all of the different gears you touched on last week!

M37, 6'1" 160 lbs

PRs: 19:45 5k (2019), 1:34:43 HM (2019)

Goals: Build a base, 1:30 HM in 2020

M: 5 mi easy

Tu: 6 x 400 @ 5k effort w/ 400 jog, 6.2 mi total

W: 3.2 mi easy

Th: Short tempo w/ 6x strides, 4.1 mi total

F: Off

Sa: 5k TT in 19:44, 6.3 mi total

Su: Off

25 miles total. Streak of 40+ mile weeks ends at seven.

Did my 5k TT on a flat, straight stretch of canal that is a mix of pavement and hard dirt surface. Started struggling pretty bad about halfway through and did my best to hold on - as someone without much 5k experience I really need to get better at embracing the misery. Splits were 3:49, 3:54, 3:58, 4:02, 4:02.

Feeling pretty worn down right now so will take it fairly easy this week, then pick things back up next week and target another TT for Labor Day.

Stone/Mrs. Stone: I understand that the training is done without referencing the GPS, but do you guys go back and look at the pacing etc in post-workout discussions? Or is it just all by feel?

HHH: Good to see yer coming back.

Smoove: Looking stronger all the time. It's good to see your distances rising and paces dropping on Strava.

RRR: In reference to spitting' the bit in high-pressure races... yeah, I can get myself really worked up, especially if I've put myself out there by being open and honest with the world about my "A" goal. There's something to be said for the motivation factor, but like anything, if it's too much then it can be counterproductive.

pewow: Hot and muggy deftly dampens the tempo enthusiasm.

imagebearer: Good luck on the HM!

rucker: Making good progress!

darkwave: I'm always impressed by the variety you can pack into a week!

BHViking: Are you fueling on those long runs?

JTA: No shame in your game! Hilarious report ?

Rhodium: Well done! Regarding HR training: I've trained in a lot of different ways. In base-building phase, I like the ease of using the HR with alarms to keep me in the zone that I'm aiming for. Once I'm into a specific race training cycle, I'll wear the HRM for data, but I tend to focus more on pace and how I subjectively feel at various paces. Right now I'm doing the training "plan" outlined in the famous "Hadd thread," squeezing out my toothpaste.

Coach Jeff ROC wrote:

Stone/Mrs. Stone: I understand that the training is done without referencing the GPS, but do you guys go back and look at the pacing etc in post-workout discussions? Or is it just all by feel?

Hey Coach, so yeah, neither of us checks any of the pacing data of our runs until after the run/workout. That goes for both easy days and workout days.

So when I give her a workout like 5x (.5 mile at 10k pace, .25 mile jog, .25 mile at 3k pace, .25 mile jog), she doesn’t know any of her splits until after the workout. The main goal is to hit the right “feel.” She has a pretty good gauge of what HM effort feels like and what 5k effort feels like, so I tell her that 10k effort should feel in the middle of those two.

And I tell her that 3k effort is practically her “strides” pace, which for her is starting to verge on what she would consider really fast running.

Sometimes when she is feeling good in a workout she’ll short circuit on my instructions and start letting things rip, but she is actually a really good student about 90-95% of the time. She much prefers training by feel than by checking her watch all of the time during runs. She describes it as less stressful and she feels more in control each run.