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

BHV - Another good week for you. I like that 15 @ 6:32. That will go a long way toward your end. Do you carry water on your long runs or just go without?

M, 23, 5'8/165

M - 45 @ 7:25 (cutdown to 6:15) + Core

T - 60 @ 8:14 + Weights

W - 80 @ 7:59

TH - 60 @ 7:44 + Weights

F - 50 @ 7:04 (w/20min cutdown) + Core

S - 80 @ 7:45

S - 60 @ 8:17

Total: 7h15/55.7mi

Overall, decent week. The weather break people have been experiencing this weekend is about a day behind for me (so should really kick in Monday morning). Humidity dropped to ~80% on Friday, and Saturday, and then was only 30% on Sunday (air temp was still 85 but it felt cold).

Highlight from a quality perspective was Friday (80deg/80% humidity). I was running behind, and decided to do a cutdown style tempo for 20min or so. Last 4 were 6:45 (building to tempo), 6:31, 6:13, and 6:44 (first half mile was 2:48 then jogged it in to 50min). If I would've pushed it to the finish on the last mile, it would've been 5:45 or so. Pretty pleased with the wheels since I don't do much quality. 5:50 felt like 10k effort and the optimist in me wants to say that I think I could crack an hour for 10 miles right now. I feel at least as fit as when I ran 1:21 in the hills on base mileage in March.

Still tentatively have JFK on the calendar for November, and debating doing a 60min TT or something fun in late September/October if the weather cooperates.

Responding to the thread after lurking for months.

We did a virtual mile series all summer. My "virtual" road miles were: 450, 439, 432, 428, 426, 423.

The 426/423 were on a point to point course, so I really count hte 428 as a PR. IT was a loop, measured 1.01 on GPS and had a small hill.

I ran my first "race" two days ago with 5 others. 5k PR in 15:16. I split, 454, 453, 453.

Hoping to go 1459 on the track in one month, but at 39 1/2 years old, I'm not counting on anything.

HHW: Probably start around 5:56-7 pace and adjust. The 3 line description of the race says first half is more flat and the 2nd half is hillier. According to the RD's Strava it's around 400'. Weather is up in the air. showing 65% chance of rain, 60-65 temps, 8-18mph wind gusts, 90% humidity, 68-60 dew point. Still better weather than I (we all) have been training in haha.

Im okay if things dont go perfect. Will just be nice having two easier weeks then ramping back up again. Body has needed a little break for a while.

Coach Jeff: Forgot to add, take care of your heel. I know you are. Just hope things get better for ya!

Rucker: I have wanted to do JFK for a while. looking forward to your race report and seeing how training goes (if you decide on competing for sure). I have wondered what people do for shoe choice. Pick something in between or switch out after the AT.

Bdubs: nice summer work with the multiple PRs! Would be nice to see your training if you keep posting. Always like seeing people still getting after PRs later in the "running" life.

Stone - How did Mrs Stone's 5K go?

HHW - Looking at that pacing, I think you executed just about perfectly. Very nice job. (and loved the story about the wren)

RRR - nice week and workout. I will not buy a touchscreen watch for that reason. (And I don't like ones with dials either. Buttons only, please)

Victor Nightingale - progress is progress

Sub 6:00 - nice week and nice birds. As a side note I board my retired horse in Berlin, MD.

npurdy - solid week for you - looking forward to your tune-up half.

Coach jeff - I hope the heel clears soon. Some wise observations about the nature of time. (and thanks for your comments last week, which I failed to respond to before. I grew up riding and managing horses, and so I like to manage my own body the way I would one of my horses, which means a holistic approach)

Outside runner - as I know you know, running has ebbs and flows.

GNR1 - good week. What was the recovery for the ladder? And how did you intend to pace it. I find it interesting that the 16 and 8s were essentially the same pace, while the 2K was significantly slower.

Coyote Montane - nice TT.

Gunna cookies - it's great that you are able to train with a team and race in these times. Excellent!

Guy Broman - excellent news on the foot pain

BHViking - that's some good work you've been putting in.

Rucker - that Friday workout is a good sign, I think

Bdubs - some nice times for you.

Female, 46, 5'4", 107

PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42

Goal races: ??? Hoping for a late fall marathon - maybe CIM?

Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full

38 miles and 6:30 hours of pool-running

M: 70 minutes pool-running and upper body weights/core.

T: 7 miles, with 2 hill repeats up a 370m hill (5% incline) in 1:54 and 1:56, with a bit over 3 minutes jog down to the bottom. Followed with 40 minutes pool-running and streaming yoga.

W: 4 miles aerobic (9:36), 70 minutes pool-running, and streaming yoga.

Th: 70 minutes pool-running and upper body weights/core

F: 8 miles, including 6 hill repeats up a 370m hill (5% incline) in 1:46, 1:44, 1:43, 1:41, 1:38, 1:35, with a bit over 3 minutes jogging recovery. Followed with 40 minutes pool-running and leg strengthwork.

Sa: 7 miles very easy (9:31), streaming yoga, and 50 minutes pool-running.

Su: 12 miles progressive (9:41/9:14/9:17/9:33/8:43/8:41/8:24/8:09/8:08/7:53/7:45/7:36), followed by some leg strengthwork and streaming yoga, and then 50 minutes pool-running.

So....got more bloodwork, met with doctor. I am definitely folate deficient (as shown by two different rounds of bloodwork on two different days). Everything else looks fine - no anemia, full iron panel looked great, vitamin D fine, B12 actually above the reference range (which is not concerning). So I've started prescription folic acid supplements (and have also started guzzling beet juice and OJ - can't hurt).

I'm not sure how long it will take me to be back to normal, but I have to admit I'm already noticing some improvement over the past few days, in terms of needing less sleep, feeling stronger, and not feeling quite as shaky. There is no way I could have done this Sunday's long run last week, even if we had perfect weather.

It's also worth noting that Tuesday's run was in a temp/DP of 68 degrees, while Friday's run was in temp/DP of 72. Tuesday was pre-folic acid, Friday was after. Friday felt a hell of a lot better than Tuesday.

[Tuesday's attempt at a hill workout bordered on comic - a woman who did not appear to be a serious runner (based on build, attire, and runnng gait), was jogging up the hill with her dog. During my second hill repeat, I realized I wasn't going up the hill much faster than she was. But I was sure working a lot harder than she was...]

Hopefully this will be a quick turnaround.

DW - I’m glad you are feeling better. Hammer the legumes and esp leafy greens! Great for folic acid ESP legumes

I got this watch as a hand me down and I’m to cheap to buy a new one! (Plus I like that the vivo OG is super small)

darkwave wrote:

Stone - How did Mrs Stone's 5K go?

Wasn’t super fast (21/48), but wasn’t really intended to be. More of a re-introduction to being in a race atmosphere and getting in a hard effort as part of her last week taper for the marathon. Ran it at probably close to her current 10k ability, although she did say she felt flat today and this definitely was “hard.” She has never been a big fan of racing 5ks for that reason - she doesn’t like that level of intensity for a race. But today’s effort accomplishes the goal of making marathon pace feel comparatively easy. Or at least, that’s the idea.

I’m glad to see your tests came back pretty normal and that your “fix” seems fairly straightforward. All in all, that was still a pretty nice week you just put together, and definitely something from which you can build.

*21:48. I should probably get this cracked iPhone screen fixed eventually - you know, that way I can actually see minor typos. But like RRR, I’m cheap about certain things.

runrincerepeat wrote:

DW - I’m glad you are feeling better. Hammer the legumes and esp leafy greens! Great for folic acid ESP legumes )

Thanks. Unfortunately the problem (and possibly part of the cause) is that nearly all legumes (peas, beans, garbanzo beans) cause GI problems. I do eat plenty of green veggies, but they are all well cooked for the same GI reason, and cooking apparently destroys folate.

This may in fact be partially a pandemic consequence. My diet was a bit more varied pre-pandemic, including several different brands of gluten-free cereal. But during the pandemic, I ended up just going with one type of cereal, since I could easily order that brand in bulk through Amazon. Turns out that the cereals I cut out were fortified with folate and other stuff, while the one I could order was not. I never gave it a thought. Until now. Ooops.

Stone - I really like the idea of racing before a marathon just to get the rust out and make marathon pace feel better. Really excited for next week.

M24 6' 133ish

PRs: 55, 1:59, 4:12*, 8:25*, 15:44 (lol)

Before I start last week's recap I want to mention I ran 55 for the 400m in a time trial this morning, breaking my HS PR! I want to have a 53 in my back pocket by the end of the winter...

Monday: AM 5.5@8:08 PM 4@8:09

Tuesday: AM 6.2@7:36 PM 4.8@7:34

Wednesday: 4.25 @5:30+4x200 33, 32, 32, 28 (13 sec last 100) PM 3.9 (15.4 total)

Thursday: AM6.2@7:58 PM 4.2@8:04

Friday: 5@7:27+4x15 second strides

Saturday: 1 mile TT (4:19/4:12 altitude converted)+1.9@5:50 PM 4.3@7:53 (12ish total)

Sunday: 7.4@7:46

Total: 71.5 in just under 9 hours.

Wednesday was the best tempo of my life (6,000 ft elevation on washboard dirt). I closed with a 76 second quarter mile. And the 200s were smooth.

I ran a 4:19 mile at 5,700 ft elevation which converts to 4:12 on the NCAA calculator. Had two pacers, my brother for 800 with a perfect 2:08 and a friend for another 500m or so. I went through 1,209 in a neat 3:13 which was exactly my target, I just faded the last lap. Probably a bit anaerobically rusty at the moment. Still crushed my PR (4:17 previously... if you accept altitude conversions). I believe I could run 4:10 on a certain indoor track right now. New goal for the winter is 4:05 which would put me on the precipice of the Dream. Gotta drop those 400 and 800 times to do that. The strength is coming along well. The question is if I can run faster on those shorter events to break 4. Need a few years to get there I think.

Going for my very soft 5k PR this weekend, also at altitude.

Great training all!

HHH love to see your 5k TT!

Thanks. When are you going to give a 5k TT a shot? That PR is hilariously soft at this point and looking at your PR progression and training I suspect it will actually be your strongest event at present. I know I said low 15s previously but I think you could break I to the 14s at altitude.

DW - You are right. Running can be an up and down type of thing, as it is so body/biorhythm dependent..and today I got an uptick on the OR-ometer...

Stone - Speaking of biorhythms...Love the idea of imprinting some 5k pace on Mrs Stone’s marathon mindset. Smart move.

S - Off

M - JB III born

T - Off

W - 6

Th - 8

F - 6

S - 8.5 w/ 4 x 20s hill sprints

Total: 28.5 miles

Brought my third kid into the world, a 10 pound little monster. My poor wife.

Dang JB congrats! #3 is a game changer, but enjoy. And dang, 10 lbs. your poor wife indeed.

Was just catching up on thread. Will post my week tomorrow, but a hearty mazel tov to JB!

Many congrats, JB, and best of health to the little-big guy.