(Road Racing and) Time Trialing and Training Thread - Week Ending 11/22/2020

Thanks Stone. Reasonably happy with my week. Am going to give a sub-3 marathon a go on W/Th/Fr depending on weather to see if I can cross off one of my lifetime goals. Then I have to decide what to do with my winter re training. Open to any and all suggestions.

M - 8 @ 7:04. Felt very good.

T - 9 total. 3x1600T w/ 400 jog. First and last 400 of workout at 5k pace. 3.5 up, 1:13/4:08 (5:21), 5:29, 4;08/1:12 (5:20), 2 down. Made this up on the way to the track. Really liked it. Will use again as a 3-4 day out tune-up.

W - 9 @ 6:59. Felt very good. 6:40s and 6:30s on the way back from Lexington.

Th - 7 @ 7:08

Fr- 6 @ 7:13

Sa- 3.5 up, 5k on track in 15:45.6 (5:02.9/5:06.4/5:02.8/33.3), 3.5 down.

Su - 12 @ 7:16. Reebok Panthea. Nice ride. Thanks RRR.

Total - 61 miles

ORs write up from last week has intimidated me so I will keep the 5k description short. I felt really good during the warmup and strides so was feeling pretty confident I could at least PR going into the start. I peaked off some tights, put on a singlet and my Mango Next%s and walked over to the starting line. As usual, place a Gatorade as my visual cue for split purposes as it’s tough to see the lines on the track at night before taking off.

First lap was 74ish with 800 going by in 2:29, 1200 in 3:46 and the first 1600 in 5:02. I was feeling REALLY good after the first mile. In retrospect I should have put the pedal down and tried to push it under 5 for the second mile but for whatever reason I just kind of floated and kept running 76/77 400s. I missed the 800 split for 2400 so wasn’t quite aware that I was slowing down until I saw 5:06 for the 3200 split. I was still feel really solid at this point which is a bit different than any other 5k I have ever run. Last mile just kind of happened. No real form breakdown or significant distress until 600 out at which point things started to get significantly tougher. I managed to muster a pretty solid final 200 which I feel pretty good about.

All-in-all a PR is a PR. Considering I ran 16:40 almost exactly a year ago and saw that as a breakthrough performance I have to be happy with my progress. I think this is a solid launching point for 2021 and hopefully a shot at 15:1x or dare I day 15:0x?

Monday : 60 (8.0)

Tuesday : 60 (8.02)

Wednesday: 60 (8.39)+ 32 (4.38)

Thursday : 30 building ET(4.79)+ 45(6.37)

Friday : 60 (7.71) + 30 progression 6:24->5:45 (5.0)

Saturday : 90 (13.01) + 30 minute spin

Sunday : 45 (6.0)

8:32 (71.68)

School is back online for probably the rest of at least the calendar year. This is going to make it much easier to try out doubles this base phase, and see where they get me. Right now just pushing the pace whenever my legs feel good to about marathon pace down to threshold. Going to try and get a speed 150-200m session in biweekly - but other than that just going to run as much as I want (going to cap it at 85 MPW, if I happen to get up that high ever). About 4 months of solid aerobic work ahead of me, and probably going to do a time trial sometime in February.

Male, 42, 5’11”, 181 lbs

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

Goals: Lose weight, regain fitness

M - 10 @ 8:46

T - 10 @ 8:34

W - 8. Including 3 x 1 mile (6:45), 2 x .5 mile (6:40) off :60 passive recovery. Pacing an athlete’s workout.

Th - 10 @ 8:34

F - 10 @ 8:19. Last 5 light progression (8:12–>7:31).

Sa - 8 @

Su - 16. Including HM TT pacing for one of my athletes. 1:29:00. 13th mile was 6:21! Goal was sub-1:30:00. Great, great day.

Weekly Total: 74 miles

YTD total: 1,637 miles

Fitness is starting to come around. Really enjoying this base building / pacing phase. Hope everyone else had a great week.

Male, 27, 6’4”, 148lb

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

Upcoming 5k on turkey day

Mn - Off

Tu - 3x1mi + WU/WD = 8

Wd - 7 @ 8:05s

Th - Off

Fr - 5 @ 8:10a

Sa - JFK 50 in 7:28:36 for 38th place

Su - Off

Total - 70

Worked later on Monday and Thursday and since I had the race I didn’t worry about getting a run in. Tu was just under 6 min pace. JFK was probably about as good as it could have been with my current fitness level. Took it easier on the AT, ran the first 10mikes of the towpath at 7:40s. Stopped briefly at an aid station and immediately went to 8:30s, stayed between there and 9:30s for the most part after. Walked for 2min around mi 36 while eating a GU but otherwise kept running ( also hiked up some steeper hills at ~3 and 42). Nutrition was solid and basically kept my position during the race. I did run jfk back in 2015 in a 7:43 so this is a 15 min improvement. Looking forward to being in shape again, regardless of race distance. Thanks for the congratulations(etc)

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 @ 6:05 (62 + 21, sunny and windy) finish in 5:55, 5:50, 5:42, 5:50

Tu: 10 @ 7:57 (48, few clouds)

We: 10 @ 6:35 (37, sunny)

Th: 10 @ 6:53 (33, cloudy)

Fr: 10 @ 6:13 (48, sunny) finish in 5:55, 5:30

Sa: 10 @ 7:26 (55)

Su: 10 @ 6:25 (54)

Total: 70 miles

A highlight of the last few weeks has been often running by a parking lot full of animatronic dinosaurs.

RRR 37 6ft BEEFY

Not much to report. But posting because I have for 4 years every week.

35 ish miles of running

5x heavy lifting

LOTS of working

Until I fade the work situation I am going to keep just jogging around when I feel like it, lifting I do at work so can mix it in when I get stressed (usually right before I Destroy 2-3 lunches)

Then will go to a Sub 6 style base build and just cover 10 miles a day or so in singles or doubles.

Congrats to Worm and RS. Glad you like the shoes worm.

Congrats to RS and HHW. Very well done, guys.

M Mondays have not been fundays lately.

T Tuesday wasn’t so hot this week, either.

W 1:10 Robert’s Hill trails – 2 x quarry loop easy, 6 x sledding hill, 4 x hill strides on the lower loop, 2 x hill strides on the road at the trailhead. Chilly, windy, felt pretty good though. Loose leaf cover made things a little tricky on the sledding hill, but managed ok.

Th 1:40 Sawmill Hills trails from Bean Farm – easy out to the Park and back. Found the turn I missed last week. Trail zigzags up and down the moderate lower slopes of the far hill until it hits the steeper part near the top, where it more or less says eff it and heads straight up. (Note to self: shortly after the steepest part of the climb, there's a trail that links over to the middle of the "ladder." That would add another stretch of steep and scrambly, which seems like it could be fun.)

F Just a short stroll for the sake of mental health. Didn’t check the time.

Sat 1:10 up and down the trolley track, running the middle 40-45 as a fartlek, 90 strides quick/180 strides jog. Probably a bit more volume than I really need at this point, to be honest. Also turned over the compost pile.

Sun 1:00 Sawmill Hills trails from Bean Farm – mostly easy, with a bit of a push coming back up Ice House. With less leaf cover, this could be a good place to do longer hill repeats in the future. Felt a bit sluggish overall.

Have a great week, everybody!

M61, 5'11", 174 lbs

NOVEMBER 15-21, 2020

Sunday-Friday: Off

Saturday: 7.7 miles @ 8:26/mi (8:50, 8:37, 8:42 ... 8:27, 7:30).

This was the fourth, and hopefully, the last of my one-run weeks; I should be back to three this coming week.

I was happy with last night's effort after only averaging 9:14 on the same loop last week (with not a single sub-9 and final mile a full 2 minutes slower than yesterday).

Indeed, last week I feared my fitness had dropped precipitously since going sub-8 for 12 miles a month ago. But I guess I was simply fatigued after hand-splitting and stacking firewood for six hours immediately before the run. Whew!

Runner Sam -- Congrats on the 50-mile results! Wow, I can't imagine even attempting that. My longest ever was 27 miles in 1997 -- Toronto Marathon, then 2 miles back to the hotel.

Meant to add Worm ... Found my starter jacket to wear with the Reeboks ( i got it at a thrift store some years back as a throwaway warmup before races ... when I go back to the start line its always there!)

https://imgur.com/8Rv2Jhf

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:

12/13 Full *cancelled*

12/13 30K ?

01/17 Half

M: easy, 6M

T: strength/speed, 2M (11:00), 1M easy, 3x800 (2:30), 3x400 (72-73), 3x200 (33-34), 1M easy, 2M (10:30), 10M

W: easy, 8M

T: strength, med long run progression (easy->5:55), 12M

F: easy, 10M

S: long run, 22M

S: off, —

11/22 Total 68 (6d)

11/15 Total 67 (6d), LR=20

11/08 Total 72 (6d), LR=19

11/01 Total 74 (6d), LR=23

10/25 Total 66 (6d), LR=18

10/18 Total 73 (6d), LR=22

10/11 Total 67 (6d), LR=17

10/04 Total 73 (6d), LR=20

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) *calf strain

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: 2,887 miles / 47 weeks / 276 days

M43, 5'10 149 lb

Crappy weather early in the week so I was on the treadmill until the weather improved.

* - indicates treadmill

*Mon - 15 Miles @ 6:58

*Tues - 14.2 Miles @ 7:13

*Wed - 14.5 Miles @ 7:09

Thurs - 14.2 Miles @ 6:58

Fri - 15.2 Miles @ 6:35

Sat - 15.3 Miles @ 6:36

Sun - 15.1 Miles @ 6:47

Weekly Totals

Miles: 103.7 Miles

Duration: 11:54

Stryd Running Stress Score: 847

M 24 6' 132ish (feeling lean these days)

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

Monday: AM 6.7@7:43+hill strides+sprints PM 4.3@7:49

Tuesday: 3k tempo, 2x1k, 4x670m 10.2 total PM 4@7:36

Wednesday: 8.1@7:48

Thursday: 8.8@7:22+strides+drills PM 3.8@7:51

Friday: 4.2 subtempo @5:45+10x30 second hils 10 total PM 4.9@6:10

Saturday: 4.6@8:04

Sunday: 16@6:59

Total: 82.2 miles in 9 hours 47 minutes. Basically tied last week for my biggest ever. Workouts are feeling easier and getting faster. HR numbers are getting there. I'm running a half marathon in about 9 weeks.

Mrs. Stone’s week:

Female, 45, 5’6”

PRs: 21:20 (2016, 2019), 1:34:28 (2020), 3:28:24 (2019)

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

Next race: Local 5k (11/28)

M - 4.2 @ 9:25

T - 6 @ 8:59

W - 8.3 @ 8:23. 4 easy, 4 light progression (8:03–>7:30)

Th - Rest

F - 6 @ 9:17

Sa - 10. Including 2 x (.5 mile each at 7:01 / 6:52 / 6:29) with .25 mile recovery jogs. Followed by 5 x (:30 fast, :30 jog)

Su - 5.1 @ 9:25

Weekly Total: 40.6 miles

YTD Miles: 2,321 miles

Mostly recovery miles this week after last weekend’s half marathon, although we did incorporate a transition workout on Saturday to prepare her for a 5K next weekend.

S - Off

M - 8

T - 8

W - 6

Th - 8

F - 8

S - 12

Total: 50

Been an up and down few weeks, but I finally got a complete week done. Also, 12 miles is a lot harder when you haven't done it in awhile.

M51, 5’,6”, 125

Four days this week...

M: off

T: 7.5 at 6:54 overall...6:48, 6:48, 6:45, 6:36, 3:17...windy

W: 7.51 at 6:49 overall...6:49, 6:40, 6;33, 6:23, 3:09 to finish

T: off

F: 11.5 at 7:04 overall...felt tired throughout...last .5 in 3:09 just to get something out of it and push the body some when feeling tired

Sat.: 10.5...at 6:45 overall...less sleep than previous day, but felt much better...go figure...that’s running...7:17, 7:21, 6:58, 6:52, 6:44, 6:41, 6:40, 6:33, 6:30, 6:16, 2:59...have always been a Saturday runner

Sun.: off

37 miles

Have a WONDERFUL Turkey Day week, boys and girls...

Solid week, nothing special just building up. Without workouts we have started running alot faster on our easy runs and every other day have been heating up the pace in the latter half. Hip was good all week except for todays long run once again it started bothering me about 3 miles in, made it the whole loop this time but still annoying nonetheless. I think it may be due to the weaving in and out of people on our long run route, so I can't get in a rhythm.

M - off, lots of stretching for my hip

T - 8 miles @ 7:02

W - 8 miles @ 6:11 (6:55 to 5:49) [very hilly]

Th - 8 miles @ 7:00

F - 8 miles @ 6:04 (7:10 to 5:3X's and then reigned back to 6:00)

Sat - 7 miles @ 7:20

Sun - 10 miles @ 6:10 (6:34 to 5:50)

Miles: 49.5

Upping to 55-60 next week, need to fix my hip though. Can't be hurting on the best long run loop we have available to us. I feel very fit though and am excited to keep getting in better shape.

runrincerepeat wrote:

Meant to add Worm ... Found my starter jacket to wear with the Reeboks ( i got it at a thrift store some years back as a throwaway warmup before races ... when I go back to the start line its always there!)

https://imgur.com/8Rv2Jhf

Lol. Assuming you have the matching bottoms I’m sure you look like you are about to break someone’s kneecap.

Now that I’m thinking about it a fresh pair of k-Swiss might be more appropriate.

Looks like there are some good weeks out there.

RunnerSam killing it at JFK and probably hobbling around the house today.

SK, Coleiolio, BH piling on the miles.

Sub6 doing his 10 mile thing.

OR recovering from a marathon but still someone running 6 minute miles.

GoingFaster making all of our runs seem mundane. I literally run the same flat straight line out and back every day and he seems to be trotting through shires and other mystical places.

Jewbaca and slowermiles putting in a nice ramp up week.

GNR continuing to be the most consistent person ever. I suspect he will murder someone in a half/full when races come back to life.

Stone looks to be getting back in shape. I’d put money on a Mrs Stone 5k PR given the residual marathon fitness.

Allen/RRR maintaining and ready to strike.

I am going to give a marathon a shot tomorrow morning. It’s the only day with reasonable weather through Thursday. Should be a bit cold with a real feel of 25 but that isn’t a bad thing necessarily. Plan is to take it out REALLY easy. Taking today off given it is pouring rain right now and I could use some recovery from the weekend.