(Road Racing) and Time Trialing and Training Thread - Week Ending 9/13/20

Spectacular races from Mrs. Stone and HHH Runner. It feels good to see things coming together for people who are working hard! Great stuff!

Congrats to Mrs. Stone! Her training and dedication is inspiring, and it's great to see it pay off for her. An excellent and perfect effort. Just impressive.

As for me...

37/M/145/6'

Was a taper week into a half marathon TT on Saturday.

M - 6 miles at 7:15

T - 3 up - 1 mile, 5x600, 1 mile - 1.5 down - 553, 200, 200, 200, 200, 200, 539 - Felt smooth as hell on the miles. The 600s felt like there was some effort there, but still good.

W - 6 at 7:12

Th - 5.1 at 7:28

F - 5 at 7:16 (legs felt sooooo good)

Sa - 1.3 up - 13.1 miles - 3.2 down

Su - 3 miles... that hurt... at 7:44

Total miles - 52.6 miles

Well I did it, half marathon debut in the weirdest way. Went out to the "course" on Friday and scoped it out. I was running a bit earlier than some folks we had doing the full marathon. I chose to do the second half of the course, it was flatter and a bit downhill. Slight net loss of about 100 ft during the run. Found a spot around 6.5 miles to stash a bottle with some Nuun and a gel strapped to it, nutrition plan, done.

Let me break it down.

Started out about 7:15 am with 5 other runners, though those guys were looking for between 1:20-1:30, so I knew there would be no one to work with. First few miles are on the side of the road, rolling hills, with two little uphills in mile 2 and 3 followed by a down hill to a rail trail that was paved most of the way and pancake flat. Great chance for a fast run. Weather was good, low 60's and just a bit humid, better than it has been.

I start off thinking the most important thing is to keep it controlled through the first 4 miles. I wanted to be low 5:50s... I went out in 5:44, 5:43, 5:45, 5:44... felt awesome though. Just really smooth, like I could be talking to my training partner the entire way. Get to the trail and it's a bit of a few rolling hills, so mile 5 ends up at 5:56... which pisses me off. I felt great, and I feel like I got lazy or complacent. Mile 6 i'm back on track at 5:48. At this point, I figured I was happy in the high 540s. Felt smooth, hard, but not like i'm gonna hit a wall.

At 6.5 I grab my bottle off an electrical box I set it on so I wouldn't have to pick it up from the grass. Grab my gel and choke it down, followed by about a 1/4 of my bottle. I toss the bottle right before I enter back onto the rail trail. There was a section that spits you out on the road for about .5 miles. That's where I stashed the bottle. Got enough liquid in, not a ton, but enough. Mile 7 was a 5:46 and followed by 5:50, 5:41, 5:43, 5:43... I'm feeling strong. I know I have two miles left, which are basically a mile out, 180 degree turn and a mile back. I ty and maintain focus and hit the last two miles in 5:42 and 5:45. I'm gassed, but feel good considering I just ran a 1:15:36 half marathon. I don't think I left much out there. Maybe a few seconds here or there, but damn I felt awesome.

All in all it was a great day. I get a 7+min PR, feel great doing it, and to top it off, my training partner that ran the full marathon hit 2:37:07, when he was just hoping to break 2:40. So I was so pumped for him as well.

What a great weekend and just reminded me of how awesome running and life is. We're so lucky that we have our health, and friends we've made through this ridiculously relentless pursuit of becoming faster. All the tough days, the downs and the ups, are completely worth it for a day like that.

My quads aren't quite as happy as I am though... just saying.

Another homerun! Great race report, Lanc!

RRR - great quality even if the 800 wasn't as planned. Regarding 800m positive splits, start on page 174 at the bottom to see an interesting perspective

https://drive.google.com/file/d/0B_zzkn1-wR0dRFNLT0tXTVlUN3FyZGpiVWRBNld0dw/view?usp=drivesdk

Lanc - Just what I expected. I really do not know what else to say, as nothing else seems to say it properly...just what I expected, 1:15:xx, and run smartly, too. Very happy for you. Enjoy being the owner if a very solid HM PR.

Before I forget...the fact that you felt so good the day before was a huge indicator...smart move in not doing much the day before. I prefer complete rest, but what you did worked well enough...

Lanc and Mrs. Stone:

Awesome runs. I get so pumped up reading about perfectly executed time trials! All aboard the PR train!

Npurdy and HHH:

I don't know how anyone could suffer through such a long solo effort. Kudos for giving it a shot.. I could never time trial a 10k solo on the track...

Bdubs: Great tempo. What's the goal for your upcoming races?

M 24 6' 133ish

PRs: 55, 1:58*, 4:12*, 8:25*, ???

Goals: 5k-10k PRs in the next four weeks. Long term, fast 1,500-5k.

Monday: 6.1 miles with 400 TT (55.3 PR) YES!

Tuesday: AM: 10.6 w/4.2 easy subtempo (5:59 pace) PM: 4@7:23

Wednesday: AM 6.4@7:54 PM 4@8:10

Thursday: AM 11.2 w/continuous pyramid workout PM: 4.3@6:51+4x15 second strides

Friday: AM 6.4@7:57 PM 4@8:11

Saturday: 7.2@7:47+4x15 second strides+200m in 31.8

Sunday: 10 w/3mi race (15:11)

Total: 75.6 miles in 9 hours+30 minutes on the bike.

400m TT: good for where I'm at and how I've trained. More work to do though.

Subtempo: good for effort level

Pyramid workout: 2x400 (200rec), 800, 1,200, 1,600, 1,200, 800, 400 (all 400 rec) It was 33 degrees and I couldn't get going: 79, 77, 2:35, 3:51, 5:16, 4:01, 2:41, 78. Goal was 5:00 pace for it all HA. HR wasn't too high and I certainly didn't suffer aerobically, which I guess is good.

Race: Not bad I suppose. It was my first race in a long time, and first "5k" in over two years. The course was short (2.99 on my GPS) mostly a washboard gravel trail at 5,500 ft. with some lumps and tight turns. So many variables to account for that I'm frustrated I don't know what to make of it. I was hurting at 5 minute pace, which I had hoped I could cruise a little more comfortably at this point. On a track at sea level with a group maybe I could. Anyways, I was 13 seconds behind my brother, who ran 14:20 converted a month ago and is likely in better shape than that now. So I hope I'm in near 14:30 shape! It won't happen this cycle. Planning to race on the roads every weekend the next four weeks.

HHH and Lanc - blazing efforts! Lanc, you have really stretched your fitness this year, which is awesome to see. Being a dad with a young family and fitting in your running makes it all the more impressive in my eyes.

Seppo - belated congrats on your mile TT a couple weeks back. I like that you are working on improving the 400m speed. That will surely help bring down that mile over time.

Some comments.

RRR: Looks like you are coming around nicely. I am really looking forward to your mile TT.

HHH: Really impressive dude. I have been following your training on Strava and admittedly it is not surprising to me that you ran this fast. The consistency of your training, the quality of your threshold sessions, the quality of your long runs and the quickness of your tune up races all pointed to this. Congrats.

Bdubs: Nice week. What are you thinking for that track 5k?

Mrs Stone: Really impressive stuff. It has been really fun to watch the weekly progression. Your performance (similar to HHH) was predictable and inspiring at the same time.

Npurdy: Tough luck. You are in great shape. I will be interested in following whether you think GPS vs. Stryd ends up being better. My comment to you... you have been KILLING longer stuff but it seems like your T work has been a bit on the slow side. I know you have been doing lots of burpees and stuff during rest periods. Do you see any value in cranking up the actual T session paces and taking more traditional rests?

OR: Killer week. You are coming around really quickly.

Pewow: Nice opener. What are you goals for later in the year?

Sub6: I love the 10s.

GNR: The most consistent among us. Great week.

Rucker: Solid consistent week.

Coach Jeff: Welcome to workout season! Looks like the base building laid a good foundation for you.

Lanc: Great run man. Really impressive stuff. I honestly think you have more potential at the HM and M then the shorter stuff. If my memory serves me correctly your HM is now your best PR based on VDOT tables correct? Maybe a dedicated HM cycle?

Seppo: I love the various distances you are TT'ing. I am little worried my legs might rip off if I tried to run a 400 all-out right now. I have said this before but I am super pumped to see what you drop for a 5k.

Stone: Looking forward to the real comeback! Welcome back!

OR: Excellent tempo and overall week. Do you know how much elevation are in your runs? I am always curious to see what real hills others have coming from central Indiana here haha.

pewow: I dont know about getting under 36 but there is only one way to know, get after it!

sub6: More than a few people I know on here and strava seem to be in a similar boat. At least 5 I can think of off the top of my head. Hopefully were all back into the normal groove and with some cooler weather

GNR1: Again great week. Are most of your workouts/long runs solo? A friend and I are considering the houston half (I dont know if its sold out. havent been seriously looking yet).

rucker: Time crunch runs are the worst. Always thinking about time and being rushed. At least you made enough time to get out there every day!

SlowMiles: Most excellent week! I bet that 150' hill is a pain in the ass haha

CoachJeff: Take care of the heel! 6 pound fluctuation, dang. Must have forgot you had a couple beers here and there haha. I like the introduction/early workouts. Will you keep the same Tues/Sat schedule or do you fit them in where they go best each week?

LancRunner: Very well done man! Enjoy the down time and take care of those quads!

Seppo: Are you on the strava group for this thread? I couldnt believe that temperature swing in CO when my friend there showed me a picture. Crazy! Do you have a small group to train with or mostly solo? I wouldnt say my effort was solo, actually a small race. Ended up being solo for a decent amount but could always see someone. Best sight was my truck to take me home and then DQ haha

I put together a 5k plan to try to get in a few TTs before it gets to cold to reasonably do so. I would be interested in what you guys think. I used Daniels but took some creative liberties to shorten his 5k plan to what I have time for (and for how quickly my body seems to peak and then blow-up) and also adjusted a few of the workouts based around what I know I can and can't do. Below is the link. Would love any commentary you all have.

https://docs.google.com/spreadsheets/d/1hMx7nAOKMaYww-VNi2DcZVssmzqROhwslVl04sKaB2E/edit?usp=sharing

highhoppingworm wrote:

Npurdy: Tough luck. You are in great shape. I will be interested in following whether you think GPS vs. Stryd ends up being better. My comment to you... you have been KILLING longer stuff but it seems like your T work has been a bit on the slow side. I know you have been doing lots of burpees and stuff during rest periods. Do you see any value in cranking up the actual T session paces and taking more traditional rests?

Thanks! I am not too worried about it. First bad day in a very long time, cant expect to win them all in this game. I sent an e-mail to stryd asking for help or an exchange, we will see. I am running with a friend later who has a calibrated stryd and ill be on GPS.

I would agree on the T work. My only comment is that is what Jenkins is prescribing. The rest time and work is definitely different. I am hoping that next traditional race distance I train for we do some different things, that wont be till next year now. Also feel like I have always been better at the longer and a bit slower stuff. More of a slow grinder I think (even though my 2014 PRs are pretty even according to mcmillan).

NP - It Happens ... and we need Force Runner to stop by as I believe he works for Stryd

Hello all.

Interesting week last week racing twice.

Monday:

3.20 20'34 (6:25 avg warm up)

Race was 3.15 miles in 16:16 (5:10 avg) strange course that was hard to run properly

7 mile cool down 45'55 6:33 avg.

Tuesday: 13.39 miles 1'22"14 6:08 avg

Wednesday: 6.95 miles 43'37 6:16 avg, then finished the rest after a bathroom stop, 6.79 miles 44'27 6:32 avg. Just garbage after the restroom break.

Thursday: 10.27 miles 63'08 6:09 avg then 3.60 miles 22'36 6:16 avg. Again had to stop at the restroom.....

Friday: 8.5 miles 53'46 6:19 avg

Saturday: 3.20 miles (warm up) 20'31 6'25 avg

Race 3.13 miles 15'45 (5k split was 15:34) 5'02 average

Cool down: 6.5 miles 40'32 6:14 avg

Sunday: 13.70 miles 1'24"50 6:11 avg. Hilly open space run, felt good considering I had no intentions of running fast for this run.

Overall 89.5 miles on the week. Back in the 15:30's so maybe my sub 15 at 39 goal I set earlier in the year is still in play. I've done it before, but its been a few years. I have never run this much mileage for an extended time period either though, so we will see. Will pass 3500 miles on the year this week.

Have a good one all!

hhw - I wonder if you could solo TT a 10k on your paved trail any easier than on the track? I like the idea of shifting gears to 5k and 3k TTs anyway, I look forward to seeing your workouts!

HHH - fantastic race! congrats. thanks for sharing your training, some very tough looking workouts like 14 x 1k @ goal HMP. Looks like you've had a great progression over the past 5 years of training and lots of racing. well done!

Bdubs - great week, great tempo on Sat

npurdy - tough day, way to keep your head up. You've been making great improvements in 2020

Mrs Stone - amazing accomplishment!

OR - great week, good luck on the 5k!

pewow - nice 3 miler! Personally, it drives me nuts when courses are short... all that effort, would like to know what I would have actually achieved for the full distance.

sub 6 - 10 milers for days! I hope you get some consistently cooler weather soon

GNR1 - nice week. 6x1200 and a 15:59 5k, whew.

rucker - awesome Wed, way to drop a fast 800m at the end of a progression run, that must have felt epic

slow miles - very nice week, lots of elevation too. well done

coach Jeff - sounds like you got a lot of elevation in this week. 1' uphill sounds great ... for like the first 30 seconds haha. I hope your heel pain improves :(

Lanc - amazing HM. You've had a great 2020!

Seppo - 55.3 for the 400! very nice. Older brother or younger brother? Nice to have a training partner that's at your level!

M33

My last two weeks are below. I'm slowly building up mileage while touching some different gears (mile, 5k, CV, LT). I look at 2020 like my freshman year where I'm building up without going too hard, too quickly. I've been fairly consistent since April and hope to take on longer workouts and more mileage in 2021. Also we added a baby #4 this COVID period so happy to just be able to still get out in the mornings amidst the chaos :)

I've got a 5k race on Oct 4th, I think I can get down to 17:15-20 if the weather holds up. I've seen small steady improvements as I get my legs under me over the past 12 months.

2020 -

July - HM 1:25:00

June - 5k TT 17:55

April - 2mi TT 11:22

Mar - HM TT 1:27:27

2019 -

Nov - 5k 18:35

Oct - HM 1:29:21

Week ending 9/13

It was 40s and rain every morning Tues through Sat. I finally running rain jacket this weekend. Better late than never.

Total: 60.5mi, 8h 2m

M: 75’ (9.8mi) - 10x (60” on, 30” jog) avg 5:22

T: 50' (6.0)

W: 60’ (7.1) - easy + 10x strides

R: 76’ (10.1) - 5x (4’ on, 1’ jog) + 5x 30” hills avg 5:57 for the 4' on

F: 50’ (6.0)

S: 120' (15.6) 8:53 → 6:22

U: 50' (6)

I cut down Thursday's rest to 1 minute - last time I did this one I had 2 minutes of rest.

Week ending 9/6

Total: 57.2mi, 7h 32m

M: 70’ (8.7mi) - 12x (30” @ mile/3k, 30” jog) - avg 5:21 headwinds and rain

T: 50' (6.1)

W: 61' (7.9) - easy + strides

R: 70' (9.5) - 6x (3' on, 1' jog) + 6x 30" hills 5:51 avg for the 3'

F: 50' (6.2)

S: 1h 55' (14.9) - progression 8:50 → 6:30

U: 35' (4)

Always fun watching everyone's progress! Keep it up.

hhw - Yeah...I am starting to get excited about things. Thanks for the feedback. Absolutely crushed another run in the hills this morning...11.5 at 6:42 overall, finishing 5:55/2:54, pushing some, but not super hard. Felt great. I am as high as a kite right now...

nprudy - I live in the Shenandoah Valley, between Massanutten Mountain (to the west) and the Blue Ridge, which cuts to the east. Not the big rises and drops like out West, but I will say this...the hills around here work me. I am not one who is much into Strava or elevation stats, as I judge things by feel rather than by anything else. I can also say that the steeper hills I run in training here are tougher than anything I have encountered in a race.

Brought this morning's run home with Stevie Ray Vaughan's "Pride and Joy" jamming in my mind...

The Stone Cutter wrote:

Lanc, you have really stretched your fitness this year, which is awesome to see. Being a dad with a young family and fitting in your running makes it all the more impressive in my eyes.

Thanks Stone... appreciate the kind words... I was reflecting on my running journey over the past few years after this "milestone" of a half marathon race...

2017 - Running 3-5 days a week, 30-40 miles max.

2018 - Average around 40 miles a week, but running almost every day. Towards end of the year, was hitting 50-60 a week.

2019 - Still hitting 45-55 miles a week, long runs in the 12-13 mile range.

2020 - 60-80 miles a week. Long runs of 16-18 miles. Workouts every Tuesday. Sometimes a tempo day.

------

May 2017 - 5k PR of 18:00 - First time I've raced in a long time... maybe since high school...

Nov 2018 - 5k PR of 17:17 (course was .05 short) 5:39 pace... thought that was incredible.

June 2019 - 5 mile PR of 29:41... I was ecstatic about this... first time sub 30 min. Couldn't believe it.

October 2019 - 5k at 16:51 - First time sub-17

April 2020 - 5k at 16:29 - On the track, felt amazing.

June 2020 - 3k PR of 9:30 - Track TT

July 2020 - 4:43 mile TT PR

September 2020 - Half marathon "debut" in 1:15:36 (5:46 pace) which is just ridiculous to me... I mean, in June of 2019, I was amazed at a sub-30 5 miler... things have changed...