(Road Racing and) Time Trialing and Training Thread - Week Ending 10/4/20

Male, 42, 5’11”, 187 lbs

PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)

Goals: Lose weight, regain fitness

Average easy paces this week: 8:18-9:32

M - Rest

T - 4

W - 8. Including 2 x (.5 mile each at 7:05 / 6:52 / 6:41) with .25 mile recovery jogs. Followed by .5 mile “hard” (5:36)

Th - 6

F - 6

Sa - 12. Including 5 x 1 mile (7:01/avg) with :90 recovery jogs. Last mile included .25 mile “go segment” (6:20).

Su - 5

Weekly Total: 41 miles

YTD total: 1,236 miles

The formula of running very easy on my easy days and jumping in Mrs. Stone’s quality workouts for some light turnover seems to be going pretty well. I have been throwing in very short segments of pick ups at the end of her workouts here and there. So far, so good. Going to try to keep adding volume little by little.

Hope everyone else had a great week.

Nice progression Stone. Up early over here watching London.

35/M/6’2/180-185 lbs

Goals: 5k in 15:3x, 3k in 8:5x, 1600 in 4:2x

Good first week of Daniels 5k plan. I am

working in 10 day blocks so will finish up the first block with a long run workout either tomorrow or Tuesday (3E+4M+2E+4M+3E). Feel fit and healthy and am really enjoying the cooler weather. Weight has ticked up a couple of pounds in recent weeks. I have definitely been overeating and indulging in too many sweets. Will focus on the losing 5 or so pounds over the next 6 weeks.

M - 8 @ 7:15.

T - 3.5E + 4x200R w/ 200 jg + 6x400R w/ 400 jg + 4x200R w/ 200 jg + 1.5E. 32/32/32/32, 65/66/67/68/69/67, 33/33/33/34. R pace seems to be 67-68. Initial 200s and first 400 was too fast but settled in after that.

W - 8 @ 7:50. Rainy, windy, no sleep.

Th - 10 @ 7:09.

Fr - 3.5E + 4x200R w/ 200 jg + 4x1T w/ 1:15 rest + 4x200R w/ 200 jg. 33/33/33/33, 5:39/5:35/5:33/5:32, 32/34/33/33. Felt about right. T miles felt easier than T honestly.

Sa - 9 @ 7:23.

Su - 9 @ 7:07.

Total - 65 miles

Mrs. Stone’s week:

Female, 45, 5’6”

PRs: 21:20 (2016, 2019), 1:36:43 (2019), 3:28:24 (2019)

2020 TTs: 21:29, 1:34:54, 3:21:37

Next race: Run the Vineyards HM (11/15)

Goal: 1:33:30-1:35:00

M - Rest

T - 7

W - 8. Including 2 x (.5 mile each at 7:05 / 6:52 / 6:41) with .25 mile recovery jogs. Followed by 5 x (:30 fast, :30 jog)

Th - 6

F - 6

Sa - 12. Including 5 x 1 mile (7:02/avg) with :90 recovery jogs. Last mile included .25 mile “go” segment (6:35)

Su - 7

Weekly Total: 46 miles

YTD Miles: 1,990 miles

Two strong quality sessions. Feeling recovered since the marathon TT. Six weeks until the HM.

M, 45, 5'9, 140s(?)

Old PRs (from my twenties): 16:30/34:20/2:44

Most recent race: 21:50-something 5k last summer (cross-country, with temps in the mid-90s, but still...)

Goals: Start building fitness this fall, stick with it and stay healthy through the winter, take the next step in the spring. Have fun.

My week:

M 1:00 Robert’s Hill trails easy with 4 x sledding hill steady and 4 x hill strides on the lower loop coming back. Very humid, felt ok. Hill strides felt good.

T 1:00 Fitzgerald Lake trails easy. Slightly cooler, still humid. Not super snappy but generally ok.

W 1:10 Mineral Hills trails easy with efforts up the “Chute” trail (about 2 x the old sledding hill) and the big hill at the back (about 4 x the old sledding hill). Seeing progress in how my legs are handling the hills, up and down.

Th 1:10 Sawmill Hills trails from the Bean Farm. Found a trail that will make it possible to link up a nice new loop. Felt kind of tired the whole way through but not really more so as the run progressed.

F 35 Lathrop trails easy/steady. New place to run for me, combination of mowed trails around old farm fields and short connecting trails through woods. Nice cross-country feel, could be a good option for fartlek and repeats. Cool, light rain, legs felt good, let them go a little.

Sat Took a day off.

Sun 25 with 8 x “straights and curves” around the playing fields. Just stretching the legs out a little. Chilly.

Decent progress for me this week. Most volume in quite a while even with the end of the week being very light (due to the fact that I had already hit my quota so to speak). Legs responding well on the hills, got in a touch of quicker running as well, and found a couple of fun new places to run.

Have a great week everybody!

RRR 6ft 181-182

Goals Fast Fall 5k and a mile TT en route

45 miles this week for 2nd week in a row. Was going to pop it to 47-48 but just held steady.

Q1) 4(100-200). Speed/Speed endurance. 100 2 min walk/jog 200 3.5 min walk/jog Averaged 15s and 32-33s

Q2) 10 total with 4x Mile

5:58-90sex walk-5:50-100sec walk-5:39- 2 min walk -5:30

Two good sessions. The 100s and 200s basically all out with just enough rest was a tough one. Original plan for second workout was 4-5x mike at T pace (5:58-6:00) but it felt pedestrian and I couldn’t help but crank it down. Was really moving well that last mile.

Another quality week w more miles and good workouts. Fitness is coming around. Am enjoying mixing up the workouts week to week. Short and fast,hills, T work.. “long runs” .. Interval work.

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, 8x800 @ 2:30->2:15 w lap jog, 10M

W: easy, 10M

T: med long run, 13M

F: easy, 10M

S: long run, 20M

S: off, —

10/3 Total 73 (6d)

9/27 Total 71 (6d), LR=20

9/20 Total 72 (6d), LR=20

9/13 Total 65 (6d), LR=19

9/06 Total 68 (6d), LR=18

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: 2,398 miles / 40 weeks / 234 days

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 @ 7:44 (69 + 66)

Tu: 10 @ 6:37 (78 + 67)

We: 10 @ 6:16 (69 + 48)

Th: 10 @ 7:59 (61 + 54)

Fr: 10 @ 6:45 (67 + 43)

Sa: 10 @ 6:57 (60 + 44)

Su: 10 @ 5:55 (55 + 48)*

Total: 70 miles

*Turned into a progression run: 6:52, 6:16, 6:15, 6:00, 6:05, 5:46, 5:42, 5:37, 5:28, 5:15

Celebrating getting through the month of September without a freak knee injury for the first time in 5 years (fell and bruised my left knee cap in 2016, 2017, and 2018; jammed my right knee racing downhill last year, still not 100% normal).

Saw that marathon in D.C. in early December. If it were a half, or if I felt I had something left to prove after last year, I’d consider it. But I think I’m going to sit it out and wait for 2021. (Marathons are hard.) Curious if any other locals are considering it.

I haven't posted a training week here in a long while, but typed this up for the 50+ thread, so decided to share. Some of you may recall my aborted goal of "sub-3 hours at age 60." Oh well, wasn't to be.

M61, 5'11", 173 lbs

Background:

1973-1977 -- High school XC and track (4:45 mile)

1978-1980 -- Fitness running only

1981 -- Walk-on Div III track senior year (34:08)

1982-1983 -- Lifetime PRs (16:05, 34:04, 2:40:30)

1983-2002 -- Off/on, 16 marathons (3:12:45 best)

2003 -- Masters PRs (17:10, 2:56:03)

2004-2016 -- Off/on training, one marathon (3:25:27)

2017 -- Age-grade PRs (18:58, 59:59 15K, 3:07:23)

2018-2019 -- Off/on training, injuries

SEPT 30 - OCT 3, 2020

Sun -- Off

Mon - 4.0 miles (10:12, 9:19:, 9:22, 8:44)

Tue -- Off

Wed - Off

Thur - 2.0 miles (9:35, 8:45)

Fri -- 12.2 miles @ 8:12/mi

Sat -- Off

TOTAL: 18.2 MILES

Dealing with knee issues, I've been experimenting with running three times a week, short runs, since July. This week I included a "long run" on Friday. That was my longest run in 15 months, and made for my biggest weekly tally in 14 months.

I was very happy to average 8:12 per mile for 12 miles, closing with a couple sub-8s. Also happy to see continued weight loss, after peaking at a lifetime high of 190 earlier this year!

Happy running, friends.

Allen - This is VERY good news and I am happy to see your post here. Sounds as if you have struck upon the right formula.

A nice day for running here at the beach—true duck weather...cool, windy, and pouring rain. Got back from my run a short while ago. What a blast. On a HUGE high right now. Can feel it throughout my body. Averaged 13 per run this week...

M51, 5’6”, 125

M: 12.26 at 6:47 overall...6:40, 6:43, 6:42, 6:34, 6:24, 6:19, 1:33 to finish

T; 12.13 at 6:30 overall...a blockbuster afternoon run in the hills...7:13, 6:59, 6:50, 6:33, 6:36, 6:37, 6:42, 6:26, 6:15, 6:08, 5:57, 5:50, 0:49...felt super

W: 11.5 at 6:55 overall...AM after PM...6:46, 6:47, 6:39, 6:36, 3:12 to finish

T: off

F: 18.5 at 6:53 overall...hilliest route...6:45, 6:48, 6:47, 6:44, 6:38, 3:18 to finish

Sat.: off/traveling

Sun: 11.13 at 6:38 overall...steady to heavy rain here at the beach...a real splasher through the little duny hills of Duck and Southern Shores, NC...stiff northerly wind...7:33, 7:00, 6:42, 6:33, 6:37, 6:28, 6:36, 6:32, 6:22, 6:19, 6:19, 0:49...soaked but in nice control

65 miles

Onward and upward toward Nov. 7th.

Female, 46, 5'4", 108

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

Goal races: ??? need to get healthy first

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

64 miles, 1000 yards of swimming, and 3 hours of pool-running

M: 65 minutes pool-running and upper body weights/core.

T: 12 miles, including a track workout of 400/800/1200/1200/800/400 + 2x200m in 97, 3:16, 4:56, 4:53, 3:12, 90 and then 42 and 42. 76 second recovery after the 400, 3 minutes recovery after most of the other intervals (3:30 after the second 1200 due to track congestion). Full recovery for the 200s. Followed with leg strengthwork, 500 yards swimming, and streaming yoga.

W: 12 miles very easy (9:25), plus drills and 6 hill sprints, followed by streaming yoga.

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

F: 12 miles, including a tempo workout on the roads of 2x2 miles at 10 mile race effort with 5 minutes jogging recovery (13:37 as 6:49/6:48 and then 13:16 as 6:41/6:35), then full recovery before 6x30 seconds hard, 30 seconds easy. Followed with leg strengthwork and 500 yards swimming

Sa: 12 miles very easy (9:19) plus drills and 6 steep hill sprints, followed by streaming yoga.

Su: 15 miles progressive, split as first 5 averaging 9:05, next 5 averaging 7:59, next 5 averaging 7:05, plus mile cooldown. Followed with streaming yoga, leg strengthwork, and 45 minutes pool-running.

Got my lousy right ankle examined by a fancy ultrasound this week.  The good news was that I appear to have two healthy parallel posterior tibial tendons in that ankle now - the doctor agreed with my hypothesis that at some point one tendon decided to unzip down the middle and turn into two (which in retrospect explains why my right ankle was sore for pretty much a year).  There is no horizontal tear across the fibers, so no concerns about a potential rupture.  And there's good blood flow to the tendon(s), which indicates healthy tissue.

The less good news is that she could not find my anterior talo-fibular ligament (the other thing that we were double checking) at all.  I'm not sure what to make of that - presumably if the thing decided to tear completely she'd be able to see the remnants of it.  I'm not sure what this means for the plan to treat that ligament with PRP - the PRP injections are ultrasound guided, and I'm not sure how one works around not being able to find the ligament.   I'll just wait for the doctor to tell me what to do.

In the meantime, my fitness is improving quickly, and I was really happy with Friday and Sunday's workouts.  Of course, both were in fantastic weather on a very fast route - that never hurts.

I've always taped my ankles as if they were sprained before any race or any time I'm wearing a Vaporfly or similar shoe. I decided to do the same for Sunday's run, even though I was wearing my Adios 4s. Things felt great for today's run, and I'm wondering if I may just do that from now on. Or start wearing some ankle support/brace things (which would be easier than always taping).

Stone - that formula seems like a good one for a comeback - you get cautious but continual building. And a good week for Mrs. Stone.

HHW - just curious. For the workouts that mix 200s with other things (400s or miles at Tempo), do you take any extra recovery between the 200s and the other stuff. For example, for the 4x200R with 200 jog + 4x1T with 1:15 jog, do you just go into the tempo miles after 200m jog following the last 200?

GFMAH - it would be great if the "chute" hill was matched by a "ladder" hill.

RRR - "5:58-90sex walk-" well that's certainly an interesting way to structure your recovery.

GNR1 - Nice set of 800s there.

Sub-6:00 - congrats on a successful September. I know some people who are considering it.

Allen1959 - good to see you back here!

outsiderunner - glad you are enjoying the beach!

I don’t think you are supposed to take extra rest but I am more focused on making the 200s fast relaxed so I will cut myself some slack if I feel like a minute or two of chilling substantially enhances my ability to run them smoothly. For the 200s to 400s to 200s I just lunched right into things. For the 200s to 1600s to 200s I walk up and back about 50 meters (so maybe 60 seconds of walking?

Just another breeze-by here.

M-62

age group PRs (mile to half): 5:14, 17:28, 28:12, 36:50 (altitude), 54:43, 1:17:40

season's best (all at altitude): 5:33, 18:56, NT, 38:50, 1:00:41, 1:38:50 (trail)

Summary for the July-Sept. quarter: 770 miles, 3 real races and 3 solo time trials.

This past week 64.4 miles over 7 days, 2 doubles. Did tempo effort on Tuesday and reverse ladder on Thursday (20 minutes of reps, averaging 6:14 pace).

Had a solid trail race the other week, only a 1:45 for the half but it had 1500' of vertical and started at 8700'.

M 24 6' 135ish need to clean up my diet

PRs: 1:58*, 4:12*, 8:25*, 15:00, 32:52 :/

Monday: AM 6.6 PM 5

Tuesday: 4.1 subtempo (5:53) +strides 10.5 total

Wednesday: DNFed the Michigan 9 total (5:01, 5:22, 3:36, 5:17, 2:26)

Thursday: AM 5.9 PM 3.8

Friday: 5.3

Saturday: 6.5ish total w/4x200, (31.x) 2x400 (63.x), 4x200 (31.x)

Sunday: 16.1@6:07 (last 10 in 58' w/ a sub-2:30 last 800 hehe)

Total: 68.9 miles

Wasn't sure what I wanted to do this week. Thought of doing a 1k time trial but got the track a few days and couldn't motivate. Also dnfed both of my track sessions lol. I would have run horribly if I had done the TT. Today I blasted off on a lovely October morning and crushed a long run. Body smashed from the effort, but mind feeling good. So I'll end this training cycle at 18 weeks. I will take one down week and begin another training cycle aimed at the 800/mile. Happy fall, all.

Pole pole all week strides.

2:06:47 for 8th at London.

55 y.o. Male

Tough day, Eliud. You’re human now.

But much more importantly...big congrats to Sara and Molly, going 2 and 6 for the women. Way to go, ladies! And of course, nary an American male to be found in the top 10. The men’s side is absurdly boring these days, at least to me. In almost every race, it is pretty much the same old stuff among the top guys.

Highest mileage week ever in the books, as well as my first 8k on the hardest course I have ever run on, even in training I haven't had that many big hills before. Odd experience to be at the back of the field again, not too worried about this race, we trained through it and every other team I saw on strava were tapering for this meet. Also, I don't think I have mentioned but every day we do strides I do weights as well.

M - 7 miles @ 7:12 + strides & weights

T - 2 WU/CD, 8-6-4-4-2 fartlek (started at 5:20 down to 4:50)

W - 10 miles @ 7:49

Th - 6.25 miles @ 7:07 + strides & weights

F - AM: 2 miles @ 7:33

PM: Course shakeout, 4 miles @ 7:11

Sat - 1 mile WU, 8k race in 27:16, 4 mile CD

Sun - 10 Miles @ 7:15

Miles: 58.2

Race Recap: Went out good and felt good for the first 5k about, I was through the 5k in around 16:30-16:40. Was passing people and feeling good all the way up until the last 1k, two-three giant hills in that last one just fried me completely and then I was just holding on at that point. Good learning experience and the course was about 200 long according to most peoples watches but no excuse for that. A good experience and definitely the hardest course I have ever ran on, advice I would give myself is going with the pack in front of me before the race splits apart and not getting too comfortable in the middle part of the race.

Male, 52 yo, 5’7”, 132 lbs

Goal: 12/20/20 Taipei Marathon

Mid-Autumn Festival this week, so I had 4 days off in a row. As all of the fathers out there understand, however, no work rarely means no work. I have really been “listening to my body” during this cycle. This holiday week I was listening not only to my body but to EVERYBODY so I ran when I had a chance, heel permitting, at various intensities.

Workout 1: Wed: Never happened this week. It was supposed to be VO2max at the track, but I couldn’t make it happen. I got to the track, but my heel felt like crap... couldn’t hit a natural stride during a brief warm-up. I decided not to run at all.

Workout 2: Thu: Also pretty much didn’t happen. Kinda spontaneously went for an uphill CR on a strava segment that got me into VO2max territory for a few minutes. Better than nothing. No, I missed the CR by 3 seconds.

Workout 3: Sat: Long run of 35km

I went out at what I felt was a steady, sustainable pace on a hot afternoon. I sustained the pace all the way but my HR rose from 145 up to 185 by the end (uphill stuff for the last few miles). I was glad to be done, but not wasted.

Total: about 90 km

Strava Relative Effort: Way up this week at 470, but felt manageable.

Given my lack of “consistency,” I’m glad I am not trying to follow a set plan or else I’d be either physically toast or mentally frazzled. I feel like I’m in a good place, but just not exactly sure about my pace at this place. Maybe an early November TT of some sort?

M43, 5'10 154 lb

Foot still tender but found I could run comfortably just not fast. Decided to increase the total volume and run doubles. Did not do a long run or any fast running.

Mon #1 - 4 Miles @ 9:37

Mon #2 - 5 Miles @ 7:06

Tues #1 - 5 Miles @ 7:29

Tues #2 - 8 Miles @ 7:36

Wed #1 - 9 Miles @ 7:31

Wed #2 - 6 Miles @ 7:57

Thurs #1 - 9.3 Miles @ 7:51

Thurs #2 - 6 Miles @ 7:56

Fri #1 - 12.3 Miles @ 7:39

Fri #2 - 4.7 Miles @ 7:40

Sat #1 - 12.1 Miles @ 7:25

Sat #2 - 4.1 Miles @ 7:42

Sun #1 - 5.9 Miles @ 7:55

Sun #2 (immediately after #1) - 6.1 Miles @ 7:27

Sun #3 - 4.2 Miles @ 7:39

Weekly Totals

Miles: 101.9 Miles

Duration: 13:05

Stryd Running Stress Score: 572