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

Well another week down. Was a bit of a so,so week as I was just off most of the week. The fires in the state kept the air quality from being good and the heat was up. Oh well....lol!

8/31 13.27 miles 1'22"22 6:12 avg

9/1 4.28 miles 25'54 (had to stop as a dog decided to chase me) 6:03 avg

9/1 8.97 miles 56'53 (this was the rest of the run, basically was garbage after the dog stopped me) 6:20 avg

9/2 13.08 miles 1'24"11 6:25 avg

9/3 13.02 miles 1'19"17 6:05 avg

9/4 13.12 miles 1'23"41 6:23 avg

9/4 13.02 miles 1'21"58 6:17 avg (85.06 on the week.)

9/5 6.30 miles 42'24 6:43 avg. This was the first time since February I ran less then 13 miles. I guess we will call it a taper....

9/6 Raced for the first time since March. 16:00. Strange course and race. Downhill, uphill, downhill, uphill.... Turn around downhill, then back uphill for quite a ways. I haven't done anything fast in months, so I guess its not too bad. I had plans of going after sub 15 again earlier in the year, but like everybody else the races were lost.

Have a good one all!

Is this in Pueblo, or Fountain?

SC - Definitely a fan of the pre-marathon 5k. Good luck to the Mrs next weekend.

HHW - Excellent time trial.

RRR - Good workouts. The fast finish miles look interesting. The 800m is probably the best distance for a “pure hate” approach.

VN - That’s the right attitude.

Npurdy- Good week. Always enjoy the long tempos when they come off.

Coach Jeff - As ignorant as I am about HR training, have to agree that Wednesday run is good reason to be optimistic.

OR - Hope you’ve got the attack back. Almost done with draining heat and humidity.

GNR1 - Assuming that’s a 2400m? Did workouts like that in college every once in a while. The 2400m rep is tough.

CM - Haven’t done any virtual races myself, but looks like it got a good effort out of you.

gc- Don’t envy you anyone starting a college career in these weird times. Good luck!

GB - Good to hear the foot is doing well.

BHViking - The fartlek is a good idea. I’ve been pretty lazy about structured workouts, but think it’s smart to stay in touch with those other gears.

Rucker - Nice “run to the barn.” JFK is one of my long-term goals.

Bdubs - Those are some blazing runs this summer. You’re not that far from that goal.

darkwave - Hope you’re getting everything sorted out and are on the right track. Big difference between those hill rep workouts! And I drove by plenty of nice horse farms this weekend as well.

Seppo - Nice TT and congrats on a 400m PR. Definitely need to pull that down if you’re aiming for 4:00, but you’re on the right track. Could give 15:00 a scare, even at altitude.

JB - Congrats. That’s big!

Zm - Didn’t realize your streak was quite that long. Sounds like a tricky course. Hard to pull off a 5k without any specific work.

37/M/145lbs/6'

Pretty good week. Did 6 miles at about HM pace (went a bit faster on mile 6 for sure) and then a bunch of easy miles. This week will be lower mileage going into the TT on Saturday. Current weather forecast is for not too hot, but still humid. Wtvr. Will fight through it.

M - 7 at 7:23

T - AM 4 miles at 7:32, PM 2.1WU, 6 miles in 34:19 (5:43 overall pace, last mile in 5:35), 2.1 CD

W - 8 at 7:25

Th - 8 at 7:23

F - 6 at 7:23

Sa - 10.3 at 7:43

Su - 14 at 6:51 - closed in 6:34, 6:33, 6:24

Total 67.9 miles

This week will be mostly easy. Did 6 easy yesterday, will probably do something like 5x600 tonight on the track... progress from 10k, to 5k, to like a strider every 200 meters. Just keep the speed in the legs, but nothing harsh.

I'll probably keep total mileage this week, including 13.1 TT on Saturday, at like 50 or so. That means about 6 miles a day or so. Maybe more today (Tuesday) and Wednesday, and less on Th/F. Legs feel pretty good.

Race strategy as of now is to go out in low 5:50's and then see how I feel 4-5 miles in. Course is downhill-ish for the first 4 on roads, then about 9 miles on a really well maintained rail trail. I'm a bit on the fence for shoe choice, Alphafly vs. Next%... I wore the Alphafly on 6 mile tempo on the track last week, felt good, but not great on the track. Think the stack height and the bounce were just too much on the track. I think they'll be better on the road/rail trail course, but I've loved the next%... so I'm a bit torn. Also, I spent the money on the Alpha's I want to use them.

May be a game day decision...

outsiderunner wrote:

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?

Thanks, man!

No, I absolutely despise carrying anything. Occasionally on the long run, I will carry a few Maurten Gel 100 CAF in my belt and eat it at about 60 minutes and 90 minutes. From what I understand, no water is required to take with them.

Granted, I chug water like a champ whenever I'm done!

M35, 6'2", 174 lbs

"Success is the sum of small efforts, repeated day in and day out." ~ Robert Collier

Mon - AM - general strength & weights | PM - yoga

Tues - AM - 4.00 mi @ 7:22/mi & weights | PM - yoga

Wed - AM - general strength & PT work | PM - yoga

Thurs - AM - 4.00 mi @ 7:25/mi @ weights | PM - yoga

Fri - AM - general strength & weights | PM - yoga

Sat - AM - 35.38 mi cycling @ various speeds | PM - yoga

Sun - AM - 4.86 mi @ 7:12/mi | PM - yoga

Tuesday and Thursday were both 30-minute runs; Sunday was my first 35-minute effort. If all keeps progressing as well as I think that it is, next week will be my first week with four runs, including two 35-minute efforts.

The miles certainly added up on Saturday in the saddle. I served as bike support for my teammates who were doing The Speed Project virtual race - TSP DIY. The goal was to run as far as you could, relay-style, in 31 hours & 15 minutes, which is the current event record for an OG team (four men, two women) from the Santa Monica Pier to the Welcome to Las Vegas sign. During my shift, they did a 2 mile loop in a park to start and then switched to a 1 mile loop because it was more shaded (Feels-Like temperatures hovered in the low 110's).

On Sunday, they closed things out with 6 hours of 400s on the track. Yeah. You read that right. 6 HOURS! Each person on the team ended up doing a 25 x 400 workout with at least 5 minute rest between each rep, so they hammered them between 1 mile & 5K pace. All told, it added up to 69.45 miles on the track at an average pace of 5:17/mi.

Here are their FINAL final totals - 304.71 miles @ 6:08/mi average.

Tyler - your post reminded me... a buddy of mine did virtual Boston on the track this weeked... 105.5 laps... couldn't pay me enough to try that.

LancRunner wrote:

Tyler - your post reminded me... a buddy of mine did virtual Boston on the track this weeked... 105.5 laps... couldn't pay me enough to try that.

Is your buddy based in the Northern Virginia area, by any chance?

I saw someone pop up in the story of someone I follow on IG.

Nope... not in NOVA area.

ran a 2:44:59 I think... just insanity.

LancRunner wrote:

Nope... not in NOVA area.

ran a 2:44:59 I think... just insanity.

Dude used to post here ... His handle was .....Run2Death.

He did a 24 hour endurance race with some other crazies ... on a 1/4 mile dirt track. Fricking INSANE

Sub6 - The hard last lap milers were fun. It was off the cuff as 5:55 type pace was feeling easy on the first one. Before my mile on October im thinking about breaking out the hard last lap 800s.. 400 at 5k 400 at Mile Pace. Another solid solid week you put up my man throwing up them 10 mile runs like a metronome

Zm swift wrote:

Is this in Pueblo, or Fountain?

Hi AR, yes this was in Fountain.

Seppo Kaitenen wrote:

Zm swift wrote:

Is this in Pueblo, or Fountain?

Hi AR, yes this was in Fountain.

I know the area. I used to live in Colo. Springs.

BHV - Could not agree more with you. I DESPISE carrying water.

If you boys pumped some iron y’all may get strong enough to tote a bottle of water ...

jewbacca wrote:

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.

Congratulations!

Congrats JB!

Lanc, have you run the in the Alphas on the roads at all? Why not wear them for whatever shake-out workout you are doing today or tomorrow? I really thought they were faster than the Next% on the roads but can totally see why they would be weird on the track. In fact, I opted against them for my 5k TT.

Got a chance to be in a local 5k, two weeks from this Saturday. A few spots remain in the first wave. Got the half on Oct. 25. What do you guys/gals think? These races (and decisions) always bring up feelings of nausea. I hate nausea. To me, racing = pressure. I wish it were more fun. With my huge aversion to nausea, these decisions (and races) can get to me. I apologize for the bellyaching...

I think everyone wants you to run them. We all thirst for race time and results in the apocalyptic running hell-scape.

Outside runner,

Do you ever finish a race saying, "I wish I would not have done that?"

You never feel more alive than in the midst of a race. Certainly there are bad races from time to time, but you have ample warning to prepare for these races and do well..

outsiderunner wrote:

Got a chance to be in a local 5k, two weeks from this Saturday. A few spots remain in the first wave. Got the half on Oct. 25. What do you guys/gals think? These races (and decisions) always bring up feelings of nausea. I hate nausea. To me, racing = pressure. I wish it were more fun. With my huge aversion to nausea, these decisions (and races) can get to me. I apologize for the bellyaching...

If racing = pressure, that's a good thing. It means you hold yourself in a high regard.

Get out there and let it rip!