(Road Racing and) Time Trialing and Training Thread - Week Ending 8/9/20

I posted about it earlier. I ran a 4x1.5 workout this week in the alphaflys. I think it is a superior shoe to the Next%. I am going to be using it for 2 5k TTs I have coming up in the next 1.5 months. If you can grab a pair I think it is WELL worth the extra $25.

I think we tend to dwell on a couple of ounces of weight a bit too much. Hell, wear some different socks, cut your hair or lose a pound. The energy return on the alphas was unreal in my opinion.

Having some pinot grigio with my meal right now. I raise my glass and offer a Brooklyn-style “A Salute” to my RR&T brethren. Thank you for the kind words.

Allen1959 wrote:

The Stone Cutter wrote:

Excellent run, OR. Looks like perfect execution, which is especially impressive given the layoff and the tough weather.

+1. Congrats, well done, OR!

+ 1 more. Really good work out there. Turning sweat to SWEET!

Hey all, trying to jump back in the thread after a layoff since spring.

I see an actual race has occured! Congrats to OR and to everyone pulling off so many immpresive TTs lately.

My 2020 Cliff'sNotes summary:

-highest volume training block ever

-super jacked-up foot (clinical term)

-10 weeks off

-false alarm non-Covid health scare

-first run back June 24

Running about 4 days a week now plus biking and lifting. Just about ready to starting hitting the gas a little. Hope everyone is well.

Sorry to hear about all of the issues but great to hear you have been back at it for a few weeks now!

I’ll have to consider the Alpha’s one day. After trying out the Next% I continued to find myself going back to the 4% flyknits. Fits like a glove (to me at least).

npurdy1112 wrote:

Image: sucks to hear on the marathon. I bet that 50 degree day felt awesome! How steep are you hill strides?

That is a great question, I don't know. I just poked around on Strava; the hill I usually use is 4.4%. It's the longest hill around here that's decently steep; my side of town is very flat. What's the best source of truth for the grade of hills? What's a good grade to aim for?

Rhodium Nights wrote:

Hello friends,

I am permanently signing off the LRC RR and TTing thread.

Rhodium

See ya dude (not sure you'll read this though!) I'll be keeping tabs on ya via Strava! You're always welcome to come back and post any race reports :D (I love reading those)

highhoppingworm wrote:

I gave the Alphaflys a go....I ended up cruising 8:33/8:38/8:32/8:19 and basically feeling fresh at the end. Especially on the last part of the last rep as I was at around 5:25-5:30 I remember thinking how relaxed I felt for that pace as my legs bounced their way down the last few hundred meters of the trail. I definitely had 2-3 more reps in me....

Very solid workout worm! That had to be a confidence booster. You're working toward a HM (TT?) right?

I know this particular workout you were just itching to try out the Alphaflys - in general what's your philosophy on wearing race shoes for a workout?

outsiderunner wrote:

2nd overall in 18:06.... Splits were 5:53, 5:54, 5:52.. A little kick in the last .1. Actually felt good in the last mile (rare for me in a 5k)

AWESOME race outsiderunner!

"felt good in the last mile" -- so that's what even splits feels like? :D I have a hard time being disciplined enough in a 5k to not start too fast... your 5k experience sounds slightly less painful than usual, I've got to try that :)

Guy - I like the 4 day w biking and lifting. The RRR plan of late. I’m still looking for my motivation to run more... maybe when races get on the calendar?

Sorry to hear about the issues and the lay off. But I feel like sometimes it can be a blessing in disguise. Reload for another big push.

Thanks, imagebearer. You hit the nail on the head. Indeed, a slightly less painful experience. I did not want my re-introduction to racing to be a negative experience.

Im training towards two 5k TTs (one is mid-late september and the other in early October) where I am hoping to crack 16 and then a HM TT in mid-October where I would love to crack 1:15 (or dare I even say 1:14). We will see how the cycle goes though.

Overall, I don't subscribe to the only use next% for races philosophy. I try to keep a pair with really low miles for races only and once they get over 75ish race miles on them I pull them into the workout rotation. I think they are great for long run workouts in preserving your legs. Maybe its counter productive but seeing good times in workouts for me is a confidence boost insofar as I feel good while doing it.

highhoppingworm wrote:

Overall, I don't subscribe to the only use next% for races philosophy. I try to keep a pair with really low miles for races only and once they get over 75ish race miles on them I pull them into the workout rotation. I think they are great for long run workouts in preserving your legs. Maybe its counter productive but seeing good times in workouts for me is a confidence boost insofar as I feel good while doing it.

My personal preference is NOT to train in those shoes (except for every once in a while to make sure they still work for me). Part is that I think carbon-plated shoes can be their own injury risk if worn too much, and part is that I think it's important to have racing feel special, and to have little rituals and practices that get you psyched up. Wearing the Next% or similar on race day (and race day only) is one of those things for me.

I understand the argument and the point. It just isn't doesn't resonate for me personally. I think this is kind of like a baseball player choosing to warm up swinging two bats at the end of the day.

I hear you on the injury risk with carbon plated shoes. I find that they tend to push the risk to my hamstrings whereas hammering in trainers puts the risk on my feet, ankles, knees and calves.

All things being equal, I have had less issues historically with the hammys than those other body parts.

I dont train in mine very much .. sometimes Tempos in the FK 4% (which I dont like like the Next cause it rolls my ankle insiade some) ... But AJ has had great success doing workouts in the 4% OGs.. he can expound on it but feels like it keeps him more injury free.

And they are much more durable than people think

First, good job getting out there and putting up a strong effort OR. Second, I’m a +1 for DW’s approach. Almost all of my workouts are in trainers. Evwry once in a while, I’ll pop on a lighter shoe like the Adios Tempo or Bostons if it’s a faster workout or if I really want to nail it (like my “13 mile at m pace” workouts), but I generally avoid training in flats, and haven’t ever worked out in any of the super shoes bout there (breaking them in via strides and shorter, low key races instead). Part of it is injury concern as a hard heel striking pro at or who doesn’t want to run hard too much in less supportive shoes. A bigger part of it is the ritual than DW refers to. There’s something about pulling out my flats on race day that signals my brain “this is different, this is about to get real.” Related to the last point is the concept of “training heavy and racing light.” I genuinely think I get a physical, and absolutely know that I get a mental, boost on race day from feeling that light, form fitting shoe on my foot after having chugged around the track on countless workouts in what RRR refers to as my “orthopedic shoes”’that weigh a whole lot more. To each their own, for sure. But I’m a flats-on-race-day-only guy.

Agreed on the durability.

And to be clear (because sometimes tone is challenging on the internet) - I think you can disagree with me on this issue and not necessarily be wrong. Different opinions, etc....

I definitely interpreted your comment as incredibly aggressive and offensive ;)

What I do find interesting is that it seems many elites train in super shoes. This is entirely anecdota (and could be wrong) l from pictures and videos from workouts but from what I have seen they don't subscribe to the race day special shoe philosophy.