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

M, 23, 5'8/165

Only recent PR is a 1:21 HM (700ft of climbing) off of base training in March.

Goal: JFK 50 Miler (first ultra where I'm a competitor and not a pacer). No goal times or anything, just going to feel out the training and see how it goes.

M - Lift

T - 8.22 @ 8:25, felt oddly horrible. Recovery jog.

W - 8.67 @ 7:53 with 15x30sec fast hills (but not sprints), super slow jog down recovery. 5:20-5:30 pace on the efforts on a pretty good incline.

TH - 10.28 @ 8:25, long recovery jog in the rain. Off-road. Lifting afterwards.

F - 7.05 @ 7:23 EZ, break in the weather.

S - 7.12 @ 7:29, impromptu progression to MP-ish/steady effort (6:30-6:40 for the last bit).

S - 7.04 @ 8:05. Recovery jog.

Total: 48.41mi/6h26m

Consistent but unspectacular! The workout on Wednesday was good for getting some power and turnover. I did 8x45sec last week for 6min total, 15x30sec this week for 7.5min total. Jogged super easy for the recoveries instead of walking this week because I didn't have as much time.

I would've liked to get in another 90ish minute run, but I worked all weekend. I was pretty happy to get in any training at all on Fri/Sat/Sun, I had expected going into it to maybe run on 1 of the 3 days, 2 at most, so doing all 3 was a huge win. Was doing my best HHW impression running at 0400!

That's around what I figure as well. Hoping to shave off 5 or so seconds over October and November as I think getting my 1600 time into the 4:20s is probably the only realistic way for me to make real progress in the 5k which is where I am increasingly interested in focusing.

As to indoor racing. I used to love HJ'ing indoors. I don't see it in the cards this winter. My littlest guy has some respiratory issues and my wife is (understandably) pretty apprehensive about anything that increases COVID risk. I can't imagine too many things riskier than an all-comers indoor track meet honestly. TTing it is for me this winter. Hopefully come next spring there is a vaccine and some road racing in my future. I am honestly interested to see how much competition helps or doesn't help me.

Hello all,

Good work all around from everybody.

Another typical week here.

Monday: 13.55 miles 1'22"08 6:04 avg

Tuesday: 13.50 miles 1'24"26 6:15 avg

Wednesday: 13.61 miles 1'24"42 6:13 avg

Thursday: 13.57 miles 1'22"05 6:03 avg

Friday: 6.84 miles 42'01 6:08 avg, then finished the rest after a stupid bathroom break

6.69 miles 42'49 6:24 avg. Overall this run was just garbage all around.....

Saturday: 14.02 miles 1'25"30 6:05 avg

Sunday: 13.50 miles 1'22"09 6:04 avg

95.2 miles and closing in quickly on 4,000 miles on the year.

Have a great one everybody.

To those holding out hope .. Houston is out for Jan.

SK - Its kind of my take on a daniels plan .. I plan on staying in touch with a lot of paces, esp the faster 800-1500 type speed endurance stuff in the short term. Really enjoying mixing up the workouts.. then get more 5k specific .. IF I ever get a race on the board.

Male, 27, 6’4”, 146 lbs

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

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

Mn - 7 @ 8:00s

Tu - 2mi 2x1mi + WU/WD = 10

Wd - 7 @ 8:25s

Th - 1600, 4x400 + WU/WD = 7.5

Fr - Off

Sa - 5 @ 8:30s

Su - AM: 8.25 @ 7:15s, PM: 5 @ 10:40s

Total - 49

Tu - Roughly 6 min pace, Th - 5:51 78 79 79 77

hhw, I thought waking up at 4:20 was cool to see London, I saw your run started before 3AM

RRR - Sounds good to me! It isn't too far of a drive if i'm free whichever weekend you end up deciding on

Looks like Houston is only virtual

For those wanting to race in January, the Louisiana Marathon reportedly has the full consent of the local government to hold a race.

Tyler_Runs_Lifts wrote:

For those wanting to race in January, the Louisiana Marathon reportedly has the full consent of the local government to hold a race.

Thx. Just entered the half; may swap to the full.

Stone - I'll be following what you do pretty closely as you seem to be a few weeks in front of me.

HHW - nice start to the plan. Are you racing or TTing at the end?

GFMPH - just reading your week makes me jealous of the trails you get to run. Also, can't wait to get back to some hills myself.

RRR - good stuff and ticking all the boxes.

GNR1 - that's a lot of steady, consistent work. Looking forward to watching the build and execution for Houston.

Allen - glad to hear things seem to be improving and you got that long run working.

I'll try to address more later.

M- 43, 6'1", not race weight

Goal - build volume, get fit, target something in a few months.

First off, thanks to all those a couple weeks ago that offered advice on returning to running post sf. So far everything has been going well and while I'm chomping at the bit to do a ton more I'm trying to remain patient and cautious.

M- off

T- 5 easy

W - 5.5 easy

T - am 5.25 easy, pm 2.2 hike/run

F - 3 easy, 2200 swim

S - am 4.5 easy, 3 hike

S - 5.25 easy

Total 28 miles

Goal now is to start stretching the volume out (35, 45, 55?) and keep swimming 2-3x a week (life got in the way of more pool work this week) as well as once or twice a week getting some hike/run climbing in of at least 1k vert a session. Starting to look at possible races to put on the calendar, first one maybe being Tucson Half December 5. Then I could shoot for a full in February (Mesa) which is 19 weeks out but perhaps pushing it. That leaves me thinking Mesa half in February and then find a full in late March or April to really get after. Also planning Hole to Hump (Colorado River in Grand Canyon to summit of Mt Humphreys in Flagstaff) around June time if I can keep healthy moving forward.

Working Harder wrote:

HHW - nice start to the plan. Are you racing or TTing at the end?

Yup. Planning a 1600, 3000 and 5000 TT series in November/Early December.

darkwave wrote:

Tyler_Runs_Lifts wrote:

For those wanting to race in January, the Louisiana Marathon reportedly has the full consent of the local government to hold a race.

Thx. Just entered the half; may swap to the full.

The half course is great. All you have for elevation is two overpasses.

It appears to have a good refund/defer program in place.

If the event is cancelled by government agencies in advance due to COVID-19 or other similar health concerns, participants will be able to choose one of the following options:

1. Defer to following event year

2. Choose to participate in the Virtual Event

3. Donate entry fees to a selected charity partner

4. Receive a full refund less processing fees

M35, 6'2, 174 lbs

Next: Still Getting Healthy

Mon - 4.72 mi @ 7:24/mi

Tues - 17.53 mi cycling @ 18.4 mph

Wed - 5.59 mi @ 7:33/mi

Thurs - 6.06 mi @ 7:26/mi

Fri - 20.66 mi cycling @ 18.3 mph

Sat - 5.70 mi @ 7:25/mi

Sun - 6.20 mi @ 7:20/mi

Ran on back-to-back days twice this past week. Wednesday and Saturday both had similar goals, where I'd run for 20 minutes at a conversational pace, stop and do six 80m strides, then continue for 15 minutes. Picking up the pace felt weird, but I managed to settle in with them. All of those strides have been around 4:40/mi pace, which I'll take.

Like I said in the last thread, my PT told me to cut down my at-home work to twice per week, which I am doing on Wednesday (weights) and Sunday (primarily bands). I am hitting the gym Monday through Saturday in the morning & usually following along a yoga class online at night.

Working Harder, thanks, unfortunately the Houston Marathon committee just announced today the cancellation of in-person racing, it is officially a virtual event now. Back to the drawing board for my fall/winter plans.

Seppo, thanks, no altitude training here, more like swamp training (Houston) although we’ve had a nice break in the weather lately.

darkwave, thanks.

Male, 29, 175 lbs

Goals (still):

sub 40 10k

sub 19:30 5k

sub 4:55/5:15 1500/mile

Races:

December: 10k (tentative)

Week 5

Monday: 5 mile AE run. First 2 miles at 10, last 3 at ~9:20 pace.

Tuesday: 6 x 300m uphill w/ jog down recovery. The uphills were about 8:30 pace up a ~3% hill, downhill was about 10 pace. Focused on good form and push off. With warm up and cool down, it was 6 for the day.

Wednesday: Medium long run. A roughly 2 mile loop that is 1 mile flat, 0.8 miles up a 4% hill, and then 0.3 downhill. About 9:35 pace on the flats, 10 pace on the hills. Here after, this will be referred to as “Apartment loop”

Thursday: 3 mile recovery run in at 10:30 pace

Friday: 3 mile progressive “tempo” going from 8:55 to 8:30 pace. With warm up and cool down, it was 6 for the day.

Saturday: 2 mile TT. I felt like I could do 13:40, but I ended up pulling out a 13:18. First mile was at 6:50 pace and worked down in the second, finishing the last 400 in 90 sec.

Sunday: 8 miles at 9:10 average

Total: 40

Overall, feeling good. This week wasn’t too difficult effort and distance wise. My legs felt a bit sh*t earlier in the week, but I think I have compartment syndrome in my lower legs. Rolling out my outer lower legs hurts like a mofo. But since I started rolling a couple times a day, they feel better. Still listening to my body though and if anything hurts too much, I’ll stop. It’s pretty amazing the difference following a plan makes. Did you guys know that? This must be some super high level knowledge.

runrincerepeat wrote:

To those holding out hope .. Houston is out for Jan.

SK - Its kind of my take on a daniels plan .. I plan on staying in touch with a lot of paces, esp the faster 800-1500 type speed endurance stuff in the short term. Really enjoying mixing up the workouts.. then get more 5k specific .. IF I ever get a race on the board.

Ha, I'm basically doing the opposite with my training. Training like a 5k/10k guy, and then I'll get more 1500 specific later on

Great work everyone! Havent been around as much as normal. But its good to check back in more regularly and see most everyone is still hitting things well!

More detailed comments tomorrow when I have more time.

Can vouch for the Louisiana Marathon (half) course. That is where my PR is from. Super flat and scenic, not being from the area.

Nothing to note on my end. few days of easy running. back into the grind this week.

M, 43, 5'9", 147

Continuing to slowly build mileage. Took Sunday and today off because this will be a down week for me before increasing into mid-40's (hopefully) next week.

M - 5 (9:35)

T - 7 (9:45)

W - 5 (9:46)

Th - 7 (9:57)

F - 4 (9:47)

Sa - 9 (9:57) Was shooting for 12 but rain and wind moved in.

Su - Rest

Total: 37 Miles

37/M/145/6'

My week, sorry was late in posting, just, life and work...

M - AM 7.1 @ 7:15, PM 3 @7:00 (ran to see cousin's XC meet)

Tu - 3 mile WU, 3 mile tempo @ 5:33 (felt so hard), 2.1 CD

W - 9 on grass @ 7:18

Th - 6.1 @7:12

F - 7 @ 7:22

Sa - 2.5 WU, 5k race (16:16 official time, 16:13 on the watch), 6 miles CD?

Su - 16 miles @6:40

68 miles, 1 new 5k PR (previous was 16:29)

All in all, a good week. 5k was fast, but not as fast as I wanted, but can't be disappointed with a PR.

Race report - Had about 6 guys all looking to run sub 16 to low 16s at the front of the group (most from the club I run with). Started in a single file line, 6 feet apart, but grouped up quick. had a group of 3 including myself that was working together. Our first mile was 5:09... right on pace. Second mile got lazy a bit and sub 16 was out the window... 5:18. Third mile, one guy started to break away, I was 3rd in our group of 3 (3 others were well ahead of us at this point). Hit a bit of a rough stop for like 10 seconds at about 2.5. pushed through and ended up catching 2nd in our group, but couldn't bridge up to the first guy. Ended up 5th overall in our wave (6th in the race b/c some guy beat us all in the second wave of runners).

Happy with the effort, was weird running a race again, but was nice. Thinking about getting on a track soon to TT a 5k to see if I could be a sub-16 guy. This course had a few tight turns that took away some momentum, think a track would be helpful to really get the best of what I could do.

Good weeks to many of you. I'll try and get some comments out later.

Hey RunnerSam - You know if they are doing that XC race around Turkey day this year?

@ Sub 6 - there are a few HMs being held by Bishop Events on the C&O canal in DC - there is one in early December (M, HM, 10K distances) - I think I'm going to do the HM

Decent week for me - training for a 2,100ft. HM in a few weeks so wanted to get into the hills.

M / 34 / 157

PB - 2:53 M, 1:20 HM, 35:55 10k

60 miles, 7,400 ft. of gain

two key workouts

2x2mi efforts at 11:35 w/ 3 min rest between

9mi 2,900 "climb" effort (only up) @ 8:00min pace

otherwise, just a lot of hills.