(Road Racing and) Time Trialing and Training Thread - Week Ending 11/8/20

M35, 6'2, 174 lbs

Next: Slowly Building Back Up

Mon - 18.79 mi cycling @ 17.6 mph

Tues - 7.08 mi @ 7:04/mi ( 8 x 45 on/off)

Wed - 6.12 mi @ 7:32/mi

Thurs - 20.32 mi cycling @ 17.9 mph

Fri - 8.07 mi @ 6:56/mi (5-4-3-2 w/ 3" recovery)

Sat - 6.20 mi @ 7:39/mi

Sun - 10.12 mi @ 7:25/mi

Friday was my first extended workout in a while. Hit a descending ladder from 5 minutes down to 2 minutes at MP "feel" with 3 minutes of active recovery. Settled in at 5:50/mi on that first segment & rolled 5:45/mi on the next three. All felt smooth and strong, so I hope my body is understanding what to do again.

Near the end of Sunday's run I felt a little twinge in my right hip, but I hope it's nothing to be worried about. I was cutting down the pace a little bit (low 7s, nothing too fast), but I am attributing it to hitting the most weekly miles I have done since my injury.

Onward & upward! Back on the track tomorrow morning for 10 x 400.

OR - That's a helluva race! Man, it almost felt like I was experiencing the race as I read through that. The recount of the mental game vs the physical feeling is fascinating. Also, I think we've all seen the big beefy guy in races like this. I got a good chuckle out of that!

I can only imagine the pure elation that you felt for NOT giving up and driving thru the stitches and sore quads.

You worked hard for this. You deserve it. Great job.

Off week before the training for indoor begins, have meetings about our training for the winter to build up to indoor track coming in the next few days. Will be on my next post on sunday.

0 miles, completely off.

Ready to start the grind, if I had to guess, I would say that I will prob get up to 60-65 miles this winter and be training for the mile/3k when it does come around. The goal is just to make the bus and hopefully score at conference.

OR - congrats on a hard-fought race!

My week:

Female, 46, 5'4", 106

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

Goal races: Jacksonville Half-Marathon; Louisiana Marathon

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

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

M: 50 minutes pool-running and upper body weights/core.

T: 12.5 miles easy (8:53), plus drills and four hill strides, plus streaming yoga.

W: 14 miles, including a 4 mile tempo in 26:25 (6:42/6:38/6:35/6:30); followed by 10x30 seconds hard, 60 seconds easy. Followed with leg strengthwork and 500 yards recovery swimming.

Th: 50 minutes pool-running and upper body weights/core.

F: 12.5 miles very easy (8:57) plus drills and four strides, followed by streaming yoga and 30 minutes pool-running

Sa: 17 miles, including a workout of 4 miles, 3 miles, 2 miles, 1 mile at marathon effort with 1 mile float. Splits were:

4 miles in 27:34 (7:01/6:53/6:53/6:47 - 6:54 pace); 7:42 float;

3 miles in 20:15 (6:47/6:47/6:41 - 6:45 pace); 7:45 float;

2 miles in 13:27 (6:44/6:43 - 6:44 pace); 7:51 float;

1 mile in 6:36.

Followed with streaming yoga, leg strengthwork, and 500 yards recovery swimming

Su: Streaming yoga and 50 minutes of pool-running.

Felt pretty good - things are progressing. Don't get too excited about the Saturday long run - I'm pretty sure that the footpod I was using to measure pace/distance was screwing up, and the paces I was running were actually at least 5 seconds a mile slower. (even with that adjustment, I was still happy with the run)

BHViking wrote:

...the pure elation that you felt for NOT giving up and driving thru the stitches and sore quads.

BHV - Thanks very much. You have said it perfectly here. I was elated in precisely what you have stated--the fact that I did not give up, that I pushed through the pain. It was a big deal for me and a big eye-opener. I did not think I could take that for eight miles. Perhaps five or so, but not eight. Yes, I have run faster in a marathon (my PR is 2:46:13...two years ago), but this one required something more, and much of it was mental.

DW - Yes--hard-fought...and so happy to have made it through. Best of success to you, my friend.

BHViking wrote:

OR - That's a helluva race! Man, it almost felt like I was experiencing the race as I read through that. The recount of the mental game vs the physical feeling is fascinating. Also, I think we've all seen the big beefy guy in races like this. I got a good chuckle out of that!

I can only imagine the pure elation that you felt for NOT giving up and driving thru the stitches and sore quads.

You worked hard for this. You deserve it. Great job.

Ran into my best running buddy on Saturday while out. And he referred to me as “burly”.

So this hits to close to home.

outsiderunner wrote:

I pull up on a fit looking runner type. As I go over the little railroad tracks, I come up on his right. People seem to know him. I greet him, and he is polite in return, mentioning that his name is “Fred.” This will be the only contact I would have in the race. It is brief, a minute or two. He asks my goal time, and I simply respond with, “Sub-2:50.” He replies that I am “well on my way to it,” and that gives me a boost. He mentions that he will have to stop to use the porta-potty...and I never see him again during the race.

Pretty sure 'Fred' is a 2:18 marathoner and member of the 2016 U.S. World 50k championships team which actually won the event. Super nice guy and obviously fairly accomplished as well...

M, 23, 5'8/165

Only recent PR: 1:21 hilly HM (March 2020)

Goal: JFK 50 Miler 11/21

Haven't posted in a few weeks, had some stuff pop up with work and had no computer access for a bit! A quick recap - for the weeks ending October 25th and November 1st, I did pretty much the exact same thing both weeks. First week was 49.63mi/6h54m, second week was 6h37m/49.06mi. I didn't have a lot of time and was in a pretty crap area for running, basically found one loop I could run. Ran for an hour, 6 days a week, with 5x:15sec striders at the end of each one. Lifted after one of the hour jogs per week (I brought a 53# KB with me). One day per week, I jogged an easy 4mi and did some strength training, so I was at least consistent in that I ran every day and lifted 2x/week, despite bad diet and consistent 15hr days. I got home on Friday night.

M - 4 @ 8:02 + Strength

T - 7.31 @ 8:13 (with 5x:15 strides)

W - 7.52 @ 8:02 ("")

TH - 7.55 @ 7:57 ("")

F - 7.55 @ 7:57 ("") + Strength

S - 10.51 @ 7:37

S - 10 @ 8:14 trails

Week: 54.49mi (7h15m)

Year: 2,147mi

JFK is in less than 2 weeks. I didn't have the ability to do an long runs while I was gone for work, which has me a little worried. My legs feel good with the easy volume and strides. This week I'm going to stick with the same general plan, but go longer (80-90min) on 1-2 days during the week, and limit the two weekend days to an hour each. I'm not *racing* JFK, I'd mainly like to finish feeling decent in my first ultra and run as much of it as I can. Plan is to cut down next week leading into it, drop from my usual 60min/day to 30min/day and maybe take a day off.

Welcome back and good luck Rucker. This whole ultra thing has got me a bit interested honestly.

Some good looking weeks out there. I ended up taking yesterday off as I was feeling a bit sick but felt better today so have a 3k a shot this morning.

Executed really poorly but I suppose I am ok with the time 9:08.3 (3:00/3:07/3:00 and assorted change). Took it out in around 66 and then the pace just kind of pinged around as I over and under-compensated to get back on track. The 1000 splits look more even than the 400 splits would.

Thanks, and well done on that 3k. It can be really hard to execute short stuff in a TT format with no one to help push you along. Could be individual, though - I do better executing long stuff alone, I can't imagine TT'ing anything under 20min in duration alone at this point (probably due in part to the years spent hitting cycling hard).

I'd bet you're easily sub-9 in a race.

I have found TTs of any length SUCK. Bring on the MFing Turkey Trot Jiggly Jogs

(found out a local one is going off so thats good)

RRR - you racing a Turkey Trot? Is that what I'm reading?

HHW :

I know that probably isn’t the time result you wanted, but looking at your training these past couple of months has been fun - as someone who has a similar 3k goal converted this spring (8:5X), it has been nice to see the workouts you are hitting.

runrincerepeat wrote:

I have found TTs of any length SUCK. Bring on the MFing Turkey Trot Jiggly Jogs

(found out a local one is going off so thats good)

There is a Turkey Trot happening about an hour away from me, but I am definitely not healthy enough to do it.

Only Turkey Trots I'm doing will be in the bathroom.

imagebearer wrote:

RRR - you racing a Turkey Trot? Is that what I'm reading?

5k worth. I wanna be that beefy SOB who passes someone early then gets sucked up and spit out w 800 to go.

coleiolio wrote:

HHW :

I know that probably isn’t the time result you wanted, but looking at your training these past couple of months has been fun - as someone who has a similar 3k goal converted this spring (8:5X), it has been nice to see the workouts you are hitting.

Thanks man. I have no doubt you will hit that time (I’d wager on something faster).

Happy VeteransDay, everyone!

Male, 27, 6’4”, 146 lbs

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

Upcoming Races: 50M 11/21/20

Mn - 8 @ 8:00s (typ)

Tu - 2x2mi + WU/WD = 10.75

Wd - 6.5 @ 8:10s

Th - Off (lazy, longer day at work)

Fr - 5 @ 8:20s

Sa - AM: 10 @ 7:25s, PM: 6 @ 10:25s w/ father (Both in Texas, was nice)

Su - Off (lazy, long day of travel with first meal at 4:30pm)

Total - 46

Tu - 11:54 11:59

General - I would have liked to squeeze in a long run but the trip to texas took a lot of time out of the week, not quite what I wanted on Race - 3Wks but hopefully itll be ok!