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

Male, 52 yo, 5’7”, 132 lbs

Shorter Term: Base-building

Longer Term: 12/20/20 Taipei Marathon

Odd week.

Workout 1: Wed: 4 x 1 km at (what I estimated to be) "I" pace

Hot, and hard. I’m not sure what the deal is. I have no speed at all anymore. And no endurance. Other than that, I’m in good shape. Speed and endurance are waaayyy overrated when it comes to running.

Workout 2: Sat: 2(1.5km at T w/ 2min jog) + 2(1 km at T w/ 2 min jog)

A total fiasco. I’m in very poor shape. I went out looking to do something much much more ambitious but I’m in really bad shape. The FeelsLike temp was 106 F, so that’s part of it, but I have a feeling that’s not all of it. I’m in really sucky shape. It’s kind of shocking.

Workout 3: Sun: Long run of 28.6 km at “whatever felt right / km”

My daughter “surprised” us by coming home from college for the weekend. On Sunday, I hopped on the train back to her school with her, and hopped off about 30k out of town and ran back home. Just so she remembers exactly how crazy her dad is.

Total: 90 km

Strava Relative Effort: 349, slightly LESS? than last week?

Anyway, I’m sick of being hot and sweaty and in pain and getting no positive reinforcement from any of my training results. If my recent running were a "relationship," we'd be breaking up.

I scanned the posts so far and I'll comment later...

OR:

My favorite is Endure. It's an overall book about endurance, so you get the physical and mental aspects. If you feel like you want a more "sports psychology" book, either of the other 2: The Brave Athlete is more scientific, but written for the non-scientist (gratuitous use of naughty words) and the Matt F. book is more anecdotal, with some science to back up his ideas.

S - 10

M - 6.5 w/ hill sprints

T - 8

W - 6

Th - Off

F - 8

S - 10.5 w/ sprints

Total: 49 miles

Getting into a groove with the new baby. Lower leg still holding together even though I feel some dull aches in the area from time to time. Several weeks now with sprints added in; if it's still doing well at the end of next week I may start adding in some (small) workouts.

Post tonight and comment tomorrow.

Goal: Road 50mi 10/24. Probably altering my goal to just finish and not die.

Mon: 3 easy

Tues: OFF

Wed: 4.25 easy w/ 4x15s strides

Thurs: 4 easy w/ 4x15s strides

Fri: 8 easy

Sat: 10 easy

Sun: 24.25 Hilly LR

Total: 53.5

Started feeling bad last week and then I got hit hard by a stomach bug Wednesday night. Lost around 5 pounds in 3 days. Wasnt able to keep anything in my stomach for 3 days. Saturday things were better. Found out I was still a bit dehydrated on the LR. Had some cramping issues around 2:40-45. 7:28avg with 1700' gain.

Next few weeks are loaded with hard long workouts. Hoping Jenkins alters them a bit after todays struggle but not holding my breath.

M43, 5'10

On Saturday, I did a planned 10.5 mile tempo on the last 10 miles of the half marathon course that I’m signed up for in 2 weeks. I somehow miss-stepped and rolled over my left ankle about 5.5 miles in. Not good… I had to call for help. Was limping around but could walk. Been submerging my foot in a bucket of ice water and taking ibuprofen. Right now it’s swollen, bruised and very tender just above the ankle. I just ordered a compression sleeve/sock. I suspect this half marathon may be out of the question. That’s okay.

Tuesday’s Stryd Critical Power Test: Test protocol was to run 3 min max effort, fully recover then 10 min max effort. I did this at the track and recorded 400m splits. Wow am I bad at giving max effort. This isn’t surprising due to my lack of practice going all out. In the 3 minute test I ran my 400’s in 76 + 76 + sprint to 3 minute timer. What’s funny is that this isn’t much different than the recent conversation we had on running the 800 by going out very hard and should negative split. The 10 minute test wasn’t paced very well either. Splits: 86, 84, 83, 83, 83, 83, 80 + sprint to 10 minute timer. Way too much left in the tank here too. Regardless, my critical power estimate went up by 0.9%. This comparison is likely meaningless because I let it autocalculate the last value. Next time, I’ll repeat this test.

So what now? Get healed up and not rush back until I'm fully ready. Maybe race the half if I’m feeling 100% by then. If not, I think I’m just going to focus on increasing my base to new levels that I’ve never achieved before by running high mileage (for me) as consistently as life’s obligations allow. Maybe by spring I’ll be ready to race like an animal.

Weekly Totals

Miles: 38.4 Miles (wayyy down for various reasons this week beyond the injury)

Duration: 4:48

Stryd Running Stress Score: 265 (first time not breaking 400 since mid June!)

M/41/170 ish

Sorry for disappearing from the thread for a few weeks.

Combination of COVID restrictions, poor air quality here in CA, misbehaving left hip, and some issues at work has resulted in me not running much at all and seeing a major drop in fitness.

Here is my week:

M - 6 easy with a hip flare-up in the last mile when I tried out a stride.

T - 5 easy

W - 3.5 easy

Th & F - rest

Sa - Boston Virtual in 3:19.

Course was a 11.5 mile out and back on the local bike path with a 3.5 mile rolling hills loop between mile 16 - 19.5. I do all of my training on this bike-path and am aware of all the landmarks. This worked well till mile 20 as I saw a lot of familiar faces, but was a painful, constant reminder of how far my car was every mile after the mini-bonk.

I was wanting to run 3:16:30, and was on-pace (averaging about 7:29 min/mile) till mile 22. Miles 22 - 26 was a different story altogether as i stopped and walked a few times in that section. The lack of mileage caught up to me with my left hip and left quad under severe duress. Lost about 3 minutes in that last 4 mile section.

Happy to be done with a long training cycle. Not sure if CIM will happen, so not sure what to train for. Will formulate a plan in the next week or so, and start training again.

Happy training everyone!

M, 23, 5'8/165

Up and down week for me. The weather is improving which is helping a lot, but I feel uncoordinated while running and like I'm slogging through it.

M - 7.15 @ 7:53 with 10x:10 strides + 30min weights

T - Off, total rest, huge day at work

W - 8.05 @ 7:33 with 10x:10 strides. Wore beat-down shoes and calves were sore afterwards.

Th - Calves tweaky, did a 60min conditioning/weights session. HR stayed up, still avg'd 158 BPM for the hour. Lots of rowing and burpees.

F - 10.35 @ 8:13 easy jog, calves sore

S - 4.02 @ 7:45 easy + 45min weights

S - 10.6 @ 7:59 easy + 20min core

Total: 40.1mi, 5h17min + 2.5ish hours of gym work

Tentatively, I'm going to plan to go back to my old way of training. I used to almost never run more than 4-5 days per week, and did longer singles on my running days. I'd like to do 75-90min on T/TH/Sat/Sun, and just cross-train with Gym Jones etc type stuff for about 60-75min on M/W/F. Ordinarily I'd bike for cross-training, but I don't have consistent access right now. The extra recovery days from running will help, I think, and the improving weather makes it a lot more bearable to run longer (and I don't necessarily have to run in the morning). I'd like to add quality on T/TH/Sat with some hill work.

Cocoon - Nice to see you back. Hope the hip feels better. Take it easy for a while, and then get to it.

Seppo - If I were you, I would not worry. Your breakthrough 10k will come. Trust me. It will come. You are young. You are a stud. Even a stud has to weather some bad races. Let this disappointment push you on in your training...get angry, get strong, and get even...I was pretty ticked off this morning and got this little bit of revenge...

Full progression...9.25 at 6:28 overall...7:17, 7:07, 6:46, 6:31, 6:23, 6:19, 6:08, 6:06, 5:49, 1:25...and that last 3.25 at around 6-flat was no joke as the 6:08/6:06 was in a gradual incline (about 1.5 miles), and it was very close to the fastest I have ever split that segment. All in a glorious 38 degrees!

43, Male, 5'9", 148

Short term goal: weight loss (down 25 lbs since 05.06), base building

Long term goal: 2021 - 5k < 20:00

I've run off and on since graduating college, but never consistently. Trying to build up mileage to ~60mpw. Once there, I plan to add in workouts to intentionally increase pace.

M - 5 (10:00)

T - 6 (10:03)

W - 5 (9:53)

Th - 6 (9:48)

F - 4 (9:49)

Sa - 5.6 (10:10) Was supposed to be my long run but felt dehydrated so cut it short

Su - 4 (9:49)

Weekly total: 35

Hello all, Hope your training and racing is well.

Ok week here, about the same as the many, many before...lol.

Monday- 13.51 Miles 1'24"28 (6:15 avg)

Tuesday- 10.32 Miles 1'03"10 (6:07 avg), then 3.32 miles 21'59 (6:37 avg)

Wednesday- 13.50 Miles 1'25"03 (6:18 avg)

Thursday- 13.50 Miles 1'22"14 (6:05 avg)

Friday- 7.62 Miles 49'05 (6:25 avg) A little bit less then usual, race on Saturday.

Saturday- 3.09 Miles warm up 22'26 (7:14 avg) then the race, 5k 3.11 Miles 15'57 (5:07 avg)

Cool Down- 7.10 Miles 47'18 (6:40 avg)

Sunday- 13.57 Miles 1'24"04 (6:11 avg)

Total 88.6 miles. The race was not bad, same course I ran on Labor Day, just a tad different in the course set up. 3 races in 14 days, getting it back!

Have a great one all.

Comments...

HHW: Solid week. It’s always nice when the progressions flow naturally. Suggests that the legs will be ready when you start getting after it for the 5k. (Congrats on the recent PR, by the way – impressive work!)

Stone: Consistency is the key at this stage in the game. Congrats to Mrs. Stone on the strong marathon performance.

RRR: Funny story about The Run for the Oakleys. Definitely think you could break 5:00 in the mile (and then some, potentially) with a decent run of training.

GNR: Looking strong.

Smoove: Sorry to hear the OP was acting up again. Smart to take the time with it.

pewow: Enjoy the virtual race.

VN: Low-key 200s are a good way to clear out some cobwebs.

Sub 6: Solid week. Cool to see the eagle.

OR: Cross-country is just a different deal, can’t really compare road times. Good to see you bouncing back with a vengeance, so to speak.

Seppo: Don’t know how long you’ve been running, but in early-mid 20s you still have plenty of time to develop your capabilities at longer distances. (And as you say, the recent racing and workouts may also have been a factor with the 10k.)

darkwave: Thanks – good to be back! Sorry to hear you’ve been dealing with some glitches. Looks like you’re still running pretty well, though. (Re lack of recent racing: I realize that could be said of most of us at the moment, but in my case “recent” is like the last decade…)

Slow Miles: Not so slow! Is that the “Michigan” workout on Tuesday?

Coach Jeff: Sorry to hear about the recent rough patch with the workouts. Fun story about the train run, though. Been catching up on past weeks a little, and I liked your discussion of your current training principles from a couple threads back.

jewbacca: Good to hear the sprints have been going ok.

npurdy: Hope you’re feeling better.

Viking: Hope the ankle is recovering.

cocoon: Congrats on completing the virtual Boston in what seems like a pretty solid time under the circumstances. That seems like it’s gotta be a tough thing mentally.

rucker: I like longer singles myself, when I’m fit enough to do them.

DJ: We’re in a similar place currently, training and goals-wise. Look forward to following your progress.

ZM: Consistency is a good thing. Are the 13.5s all run on the same route?

REALLY impressed by what I've seen coming out of y'all in the past few weeks.

I'm still grinding along over here. On days that I'm not running, I'm doing my general strengthening/PT exercises and/or going to the gym. I managed to get in four runs last week that totaled 18.75 miles & 696 feet of elevation gain (I went back home to Delaware to visit family and my area is particularly hilly). I feel no worse for wear.

Debating whether or not I want to hire on my coach again for a few months to get me into 5K shape come the end of December or early January or to just follow along with the plan that I've been using from my PT. If I do hire him on, I want to try a low-mileage plan, instead of a moderate to high version and see if that changes anything for me.

Tyler - I have enjoyed the lower miles for awhile now.. nice change of pace (literally) and worrying about hitting workouts and not total miles has been fun. Aerobically have been surprised how strong have felt .. couple years of good miles helped... so you should be A ok if doing less miles .. that base is still down there somewhere .. lurking.

runrincerepeat - Putting together five consecutive 70-mile weeks during my last marathon training cycle is what got me into this mess (sacral stress fracture), so I think I learned that I'm not a high mileage guy any longer. That base has paid dividends, though: I am doing most of my runs in the 7:00-7:15/mi range right now and feeling aerobically fit, not like I lost anything by not running at all in those three months. Cycling and swimming helped a lot, I guess.

It does.. Sacral Stress Fracture + 2 pelvic fractures is what got me on October ( I punched mileage from 50 to 107 high a "tad" aggressive. Doc said the Fractures in the front groin were prob there for awhile. Thats the reason I took 5 total months off , with basically only lifting.. only cardio was bike commuting .. and it still seems to be coming back quickly.

Like you I dont plan on doing that many miles for awhile.. maybe 55 max, which is plenty to run a fast 5k imo

Male, 41, 175 lbs

Monday - 30 min warm up followed by quick finish all alone

Tuesday - 5 minutes quicky with wife ( really 4 minute warm up 1 min all out)

Wednesday - 20 minutes solo thinking about hot ex-wife

Thursday - off

Friday - 10 minutes during lunch hour over difficult terrain - the bathroom stall

Saturday - honey do lists wore me out with no reward from wifey

Sunday - 2 a day today. Obligatory anniversary snuggle with wifey - had good stamina lasted nearly 15 minutes! P.m.- 5 minutes intense thinking of hot ex wife.

All in all a good week. Hope to build up stamina this week.

hhworm: Looks like a good plan. With a solid base, your fitness won't atrophy so quickly if you keep a good level of intensity.Stone: "mechanical marathon effort" I think I know very much what this means.RRR: You should have left your Oakleys in an uber. They'd have delivered them to you during dinner.gofamianho: I like the longer-term outlook. Seems a sane buildup for spring.Smoove: Keep at it, man. The motivation my come back...pewow: God look on the virtual 5.GNR: Great consistency.Victor: The 200s get the engine revved up nicely.Sub 6:00: Send me some of that nice running weather. Actually, there is a touch of fall on the breeze here...OR: If it's all about happiness, your everyday-flyer happiness brings you at least as much pleasure as your once-in-a-bunch-of-months races. And if those don't bring you pleasure at all... Is this a case of that old joke? "Hey, doc, my arm hurts when I do this." "Well, don't do that."Seppo: Sorry that 10k didn't work out as you planned, but I think your analysis is probably right.Darkwave:

It's weird - aerobically I actually feel like I'm in good shape, and my legs are handling the distance just fine. It just feels like my body has forgotten fast running mechanics and has to relearn them. I'm guessing that will take less time than rebuilding fitness, though. I see a lot of short hill sprints in my future.

Wow, this really hits home with me. Problem is that hill sprints aggravate my heel more than anything.

I need to get to work... More later...

Male, 26, 6’4”, 146 lbs

PRs: 4:54 mi to 2:47:14 M (2018)

Upcoming Races: 5M 9/27/20, 10M 10/10/20, 50k 10/17/20, 50M 11/21/20

Mn - 5 @ 8:10s with 6 strides

Tu - 8 @ 7:30s

Wd - 8.25 @ 8:15s

Th - 5 @ 8:45s w/ 2x200 in 34 35 and 4 strides

Fr - Off (work then wedding)

Sa - 4 @ 7:00s

Su - 10.25 @ 7:20s

Total - 40

Looking to put in more miles in the coming weeks

M33

I had a good week! I ran two miles in 11:08 during Thursday's workout. Back in April I ran an 11:22 on fresh legs, so it's nice to see some progress. I have a 5k race on Oct 4th where I'm aiming for that 5:35 pace (17:20) or faster. Thursday's run gave me a nice confidence boost that 5:35 pace is within reach.

Total: 59.8mi, 7h 37m

M: 75’ (10) - 12x (30” on, 30” off) avg 5:08

T: 50' (6.1)

W: 60’ (7.7) - easy + 10x strides

R: 69’ (9.4) - 20’ w/u, 2mi hard 11:08 (5:33, 5:35), 38’ c/d

F: 50’ (6.2)

S: 101’ (14) - 7:15 avg, 8:15 → 6:20, last 3 were 6:44, 6:35, 6:20

U: 50’ (6.3)

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highhoppingworm - great workouts W & Sat. Those look fun/challenging.

The Stone Cutter - STONE IS BACK!

runrincerepeat - your track work was awesome and makes me want to get out of this chair and go straight to the track. I'm still convinced you can go sub 5 no problem, but you could always just aim to break your 5:10 PR in your first attempt to take the pressure off.

going faster miles an hour - welcome back! Looks like some scenic runs with a touch of strength and speed. Seems like a nice way to get back into it.

Smoove - I hope you can ramp up without any health issues! You're crazy fast, I'd love to see you win your age group Chicago 2022! You've got two years to build into it, and not much pressure (it's not the Olympic Trials or anything?) If you train for Chicago '22, I'll try to qualify and run it too, I'd be 35 that year so also up an age group.

pewow - good luck on the 5k!

GNR1 - your workouts always amaze me. 3x2k at 5:00 pace, dang man. well done.

Victor Nightingale - 6 days of running with some speed and stamina, nice! ?

Sub 6:00 a flyer that finishes in 5:19, love it! Would make outsiderunner proud