(Road Racing and) Time Trialing and Training Thread - Week Ending 9/6/20

Mrs. Stone’s week:

Female, 45, 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: Chasing the Unicorn Marathon (9/13/20)

Goal: 3:20:00-3:24:00

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

M - Rest

T - 6

W - 12 miles. Including 2 x 4.5 miles (7:36) with .5 mile recovery jog.

Th - 7

F - 6

Sa - 13

Su - Rest

*Wednesday’s workout was a group workout, so paces were assigned and tracked during the run.

Weekly Total: 44 miles

YTD Miles: 1,844 miles

Jumping in a real 5k road race tomorrow. Followed by sharp taper ahead of next weekend’s marathon. No expectations for tomorrow, just hoping for decent weather next weekend as she is clearly in marathon PR shape.

Good luck to Mrs. Stone on the 5k and sorry for the long post.

I took a bit of a down week highlighted by a 5k TT (race report below). The next 20 days or so are going to be really tough but I feel recharged and ready to go. Originally I was going to take another shot at a 5k in a couple of week but given I already hit my goal for this cycle I was considering changing to a 3k or 10k in order to get a time on books for one of those distances. What do you all think?

M - 13 total. 3.5 up, 4x400, 1T, 4x300, 1T, 4x200 w/ 200 jog for the short reps and 400 jog after the 1Ts, 3.5 down. 68/69/67/67, 5:39, 50/50/50/51, 5:38, 33/31/31/30

T - 10 @ 7:55

W - 8 @ 7:27

Th - 8 @ 7:29

Fr - 5 @ 7:34

Sa - 10 total. 3.5 up, 5k @ 15:56.4 (5:07/5:11.4/5:04.5/33.3), 3.5 down.

Su - 16 @ 7:34

Total - 70 miles

Before starting this race report it is worth mentioning that Friday night when heading out to walk the dog before bed I opened the door and a beautiful Carolina Wren flew into the house. It went straight into the far corner of the dining room and sat itself in a fake plant. I walked over and rustled a branch and thought it flew back outside but apparently it just went to sleep in our dining room. I was making pancakes the next morning and it woke up and begin flying into windows all over the first floor of the house. Eventually I was able to throw a blanket over it and carry it outside. Between coyotes stealing shoes, dead rabbits showing up in the backyard and birds flying in the house I feel like I am living in an episode of life after people.

Now to the TT.

First step out of bed this morning I had a feeling it was going to be a good day. I felt no aches and was springy down the stairs. Always a good sign for an older dude.

Got off to a rough start by kicking off the Keurig without a coffee cup present but scrambled and got half a cup out of the first pod. I felt under caffeinated so said screw it and had another cup. I got my stuff together and walked down to the track.

I hung my shoes on the bleachers so no coyotes could steal them and went into a warm up on the trail towards Cambridge. I finished warming up, ate a Maurten, took a sip of Gatorade, got on my Next%s, did a few strides and walked over to the starting line.

The first 800 went by pretty quickly. I saw 2:32 on the watch and was feeling pretty good so I realized at that point I had a shot at 16 if I didn’t do anything stupid. I tried to relax and came through the 1600 in 5:07.00 on the dot. A little slower than I wanted but I wasn’t really feeling much discomfort so I remained positive. I glanced down at my watch at 2k and realized I forgot to switch the watch face on my Garmin. I didn’t really feel like doing math or messing with my watch so I decided to just not look at splits until the next 1600 and try to focus on running smoothly. Things started to get a bit harder at around 2400 but overall I still felt good. I came through 3200 and hit the split button and saw 5:11.4. Uh-oh. Still, I felt better than I had expected to feel at 3200 into a 5k so I just focused on picking up my cadence a bit and trying to keep my form together.

The 3200-4800 part of the TT actually went by pretty quickly. I hit split and saw 5:04.5 and knew I still had a good kick left in me. I let it fly and found myself really picking up the pace down the backstretch before hitting the stop button and glancing down. My watch read 15:56.3. Wahooooo! That was the sound I made. Running goal #1 for 2020 crossed off the list. The last 200 was 33.3.

Overall splits were 5:07/5:11.4/5:04.5/33.3. This was a pretty well executed race I think. I honestly doubt I had that many more seconds in me even if I had someone to chase.

Block 5 (8/29-9/7):

VO2 - 4x400, 1T, 4x300, 1T, 4x200 w/ 200 jog for the short reps and 400 jog after the 1Ts. 68/69/67/67, 5:39, 50/50/50/51, 5:38, 33/31/31/30

TT - 5k @ 15:56.4

LR - 16 @ 7:34

Total - 98 (Planned)

Block 4 (8/19-8/28):

VO2 - 4x1600 w/ 3’ rest avg. 5:07

LT - 3x2T w/ 2:30 rest avg. 11:11

LR - 14 total w/ 3x stepping stones avg. 6:42/6:12/5:35

Total - 100

Block 3 (8/9-8/18):

LT - 4x1.5T w/ 2’ rest avg. 8:31

LT - 4T avg. 5:47

LR - 16 w/ 10 @ 6:38 avg.

Total - 100

Block 2 (7/30-8/8):

LT - 4x1.25T w/ 1:30-2’ rest avg. 7:05

VO2 - 5x1000 w/ 3’ rest avg. 3:08

LR - 14 w/ 6 avg. 6:11 other miles steady.

Total - 93

Block 1 (7/20-7/29):

LT - 5x1T w/ 1:30’ rest avg. 5:35

LT - 4T avg. 5:41

LR - 12 avg. 7:35

Total - 81

HHW - It has been a real pleasure watching your progress from a year ago until now. Congrats on a well-executed 5000m time trial. That is a great barrier to break, and a harbinger of other big barriers to come (9:00?33:00?, 1:13:XX?).

RRR 37 6ft 183-185

Decent week for me. The heat/humidity started wearing me by Friday so I took an extra day off , and tried to hit the workouts. 800 meter TT sometime In The next 2 weeks

Q1 2x200 2x400 4x200 33-34-69-70-34-34-34-35. A solid 2000 meters around 800 pace 8 miles total.

Q2 11 miles total including 3xmile of 2:10 rest. Did it as 3 laps at T pace last lap hard

4:28+78. 5:46

4:23+75 5:39

4:26+75 5:41

Last rep was actually Faster but had lap button malfunction. So slowed to hit it and it couldn’t and finally just remembered the time and ran it hard. Love this watch but hate a touch screen lap button in a sweat fest.

35 miles total In 5 runs

3 hard lift sessions

Some Easy single speed miles

Good week. Didn’t hit the 40 but the extra day off let me have a good miler session. This coming week is up in the air depending on when I run the TT. Lows forecasted of 50-45-44 for Thursday - Sat mornings so. After slogging it in 70+ degree mornings that will be EPIC

Killer TT worm.

"But now what will we do? We must rebuild." -Jack Black

M - 5.5mi

Tu - 5mi

W - 5mi

Th - 3.5mi

F - 6mi

Sa - 6mi

Su - 5mi

Total - 36mi

Jogging sucks a little less now than 3 weeks ago. Brick by brick...

Kudos, Worm.

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) | 4:47.8

Mo: 10 @ 7:32 (74 + 65) Egrets and heron

Tu: 10 @ 6:28, finish 6:11, 6:12, 5:31 (overcast 77 + 70)

We: 10 @ 7:14 (76 + 74)

Th: 10 @ 7:12 (80 + 74) 3 wild turkeys

Fr: 10 @ 6:23, finish 6:07, 5:59, 5:35 (75 + 70) 1 bald eagle (great view)

Sa: 10 @ 6:19 w 4 x mile*

Su: 10 @ 7:16 (58 + 56) Berlin, MD, (great horned?) owls heard not seen

Total: 70 miles. Excellent week for birds.

*3E (6:46), 4 x mile with .5 E rest, 1.5 cool down. Miles in 5:18, 5:16, 5:15, 5:08. Recovery intervals at about 6:40 pace. Cool down @ ~8:00. Cool and crisp (68 + 56).

Stone: I hope the weather is excellent next weekend! Be fun to have a little rust buster 5k before the marathon.

HHW: Congrats on the PB well done! Do you have a next goal or race? Now would be the time to transition to 3k than trying to come back after increasing the race distance youre training for (if that makes sense). I know 5k training is rough enough for me, 3k would be hell. Personally I would move up in distance.

RRR: I like that 3xmile workout with hard last lap. Probably works really well to simulate/stimulate for your goals.

Victor: perfect attitude! keep up the work.

sub6: Thats a lot of birds and a great variety. faster recovery intervals can make for a complete different/interesting workout. i know first time i added them it was...hard haha

Goals: Tune up half 9/12. Road 50mi 10/24.

Mon: 12.25 easy

Tues: 8 easy

Wed: 14 (8 Aerobic Tempo)

Thurs: 11.75 easy

Fri: 10 (10x15s strides)

Sat: 19.6 (easy 2.5hr LR)

Sun: ~8 easy planned

Total: ~82

Wed: 8 AT with goal of being 5s/mi faster than last workout. ended up being 10s/mi faster and feeling pretty good. 6:10 avg.

Sat: Easy ~2.5hr LR. Forgot to restart watch after a bathroom break, first time in a while. About 7:40 pace with ~1100' gain. Nothing too crazy saving legs for next weekend.

Male, 52 yo, 5’7”, 132 lbs

Shorter Term: Base-building

Longer Term: 12/20/20 Taipei Marathon

A cut-back week this week.

Workout 1: Tue: Fartlek Commute (Fastest commute in my running career) 11k

Workout 2: Sat: Hadd Test #3 13k (Fastest in my career at marathon HR)

Workout 3: Sun: Long(ish) run with last 30 minutes at a medium aerobic effort

Everything else easy, low aerobic

Total: 66km

Strava Relative Effort: 244

This week was about consolidation and heel treatment. It’s still really too hot to be doing any hard workouts, but there is a feeling of fall in the air. I need to manage this heel pain in order to be able to do some harder work. A regimen of icing and double socks while running has made a difference. I’ll continue to experiment with this.

Hadd Test #3

There is no reason not to view the results with optimism. At my marathon HR and higher, this was my fastest test ever. Still, the heat masks exactly what my true pace at LT is at this point... I assume that it is better than it has ever been, but I can’t tell how much better. Although this marks the end of my Hadd-style base-building cycle, I’ll do another of these Hadd tests in 6 weeks (in lieu of a race... not many of those these days). With better weather conditions, I should be able to identify a more solid goal pace. At this point, I’m setting a “C” goal of sub 3:10. As for “A” and “B” goals, there’s still a little time to decide on that.

In other news, I moved my daughter into her college dorm yesterday. The nest is empty-ish. It’s a thing. Stuff on the horizon appears farther away until it’s in the rear view mirror. No matter how fast you think you run, life is faster.

Thanks for the kudos all.

Npurdy - goal race was Mohawk Hudson HM but it was canceled so now it is a HM TT the second week of October.

hhw - Great job on that fast TT! A well-deserved effort, especially for this crazy 2020 year.

Good luck to Mrs Stone in the 5k. I am smelling a PR.

M: 7.75 at 6:30 overall...done in the afternoon from work...felt great...7:04, 6:32, 6:21, 6:29, 6:26, 6:28, 6:29, 4:31...in the rain

T: 11.25 at 6:47 overall...felt ordinary in the first few and then felt great...late afternoon...7:19, 7:14, 7:04, 6:53, 6:58, 6:58, 6:57, 6:38, 6:32, 6:26, 5:58, 1:26...in the hills

W: 10.5 at 7:14

overall...hot/humid...on

short rest and muddled through this run...heavy legs

T: off

F: 6.5 at 6:41 overall...7:29, 7:14, 6:20, 6:18, 6:02, 6:54, 3:12...crummy run...the three tempo miles were slow and I had no

pep...warm/sunny

Sat.: 15.13 at 6:57 overall...my longest run in a while, but nothing great...in the hills...no “attack,” only fear

Sun.: off

51 miles

The week started with a bang, but ended up as a dud. With only 50 mpw, I should be knocking these runs out of the park.

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:

?‍♂️

1/17 Houston Full?

M: easy, 10M

T: strength, 2k-16-8-8 Ladder (7:38-5:04-2:32-2:31), 10M

W: easy, 10M

T: easy, 10M

F: easy, 10M

S: off, —

S: long run, 18M

9/06 Total 68 (6d)

8/30 Total 60 (6d)

8/23 Total 45 (6d)

8/16 Total 50 (6d), LR=13

8/09 Total 70 (6d), LR=20

8/02 Total 68 (6d), LR=17

7/26 Total 76 (6d), LR=20

7/19 Total 70 (6d), LR=18

7/12 Total 70 (6d), LR=20

7/05 Total 66 (6d), LR=18

6/28 Total 66 (6d), LR=18

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

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

6/07 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: 2,117 miles / 36 weeks / 210 days

60+ and not getting younger

Congrats on the sub 16 hhw! Tough to do on your own and well executed.

This week's focus (sort of) was a 10K virtual/TT, which I did on Friday. I took it more as a hard tempo but still wanted a good effort. I did a Bolder Boulder virtual in May and ran 39:47, and tried to make it a big deal. This time was more chill and just went out and ran on a familiar course.

Splits: 6:22 (60' up), 6:12, 6:06 (60' down), 6:19, 6:16, 6:14 - and finished in 38:50 so a step back in the right direction.

Other than that a light fartlek on Wednesday (3X 2 min, 3X 35 sec), and 13 mile today.

55 for the week.

Have a good week everyone.

18yo M,

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

M - 6 Miles @ 7:30 + 4 x strides

T - 3.5 WU/CD, 2 x 2k + 2 x 1k (6:35, 6:42, 3:18, 3:25)

W - 8 Miles @ 7:54

Th - 6 Miles @ 6:46 + 4 x strides

F - 7 Miles @ 6:51

Sat - 2 WU/CD, 4 Mile hilly progression (5:44, 5:36, 5:34, 5:24)

Sun - 12 Miles @ 6:39

Miles: 54.5

Third week in a row over 50 miles! Getting used to this whole training thing with the team. Felt terrible on the tuesday workout, but really nice on the progression. I need to get that speed back in my legs to be ready for the season. Racing a 5k on the 25th but then moving up to the 8k after that.

highhoppingworm: Very well done.Much respect.

npurdy: Be good to your legs this week... looking forward to your race!

sub 6:00: My running has turned me into a bit of a bird watcher myself. I can often amaze my Taiwanese friends by knowing the names of birds that they often see, but never stopped to think about. Nice week!

RRR: Cooler weather is coming for your TT... I agree it should be EPIC.

OR: Don't get too down on yourself regarding a bad day or two. Remember, even Superman pulls a Clark Kent every now and again.

Thanks coach. You been killing it in the heat.

I’m glad 800meters is an approved distance to run on “pure hate”

Way to be, Worm! Heckuva time and an inspiring demonstration of solo work. Extra impressive, given your wildlife troubles, that you got it in without being bitten by a horse or covered in locusts or something.

M, 32, 6'1" 162

M. 3.5 easy

T. off

W. 6.5 with 900ft gain

Th. weights

F. 4.4 easy

S. 12 on bike

S. 5 with 600ft gain + weights

Nothing major this week. Long term though, I'm very pleased to note zero foot pain after 3 weeks of running every other day. Going to keep this every other day schedule for a few more weeks and start slowly stretching one out into a longer run.

Planning 30ish brisk on the bike tomorrow. Happy holidays to my fellow laborers.

Coach: Thanks! This past week was rough with time on feet at work. Hoping to be extra lazy through Friday!

What’s the race plan npurdy? Isn’t Lanc also running a HM on Saturday? Action packed week coming up!