(Road Racing and) Time Trialing and Training Thread - Week Ending 11/29/20

M/35/6’2”/190ish

PRs: 3k - 9:08/5k - 15:45/HM - 1:16:40/M - 2:53:08

Upcoming Races: HM in the early spring, 5ks in the later spring and summer, marathon in the fall

I only ran 3 days this week.

M - off

T - 26.2 in 2:53:08

W - off

Th - off

Fr - 5 @ 8:04

Sa - 7 @ 7:21

Su - off

Total - 38 miles

I am going to start my next block tomorrow but will plan on two transition weeks with just easy running while building up some volume. Will begin some M and T workouts in mid-December and start to get really cranking on a HM plan in January for a March target.

I decided yesterday to give a call 2021 marathon a shot. I’ll enter the Chicago lottery (no qualifier) and see if I can get in. Otherwise will look at Mohawk Hudson, Philly or Marine Corp.

Hope everyone had a great week!

M/18/5’10”/125

Monday : 60 min w/ 30 @ tempo (5:52 avg), 4x25 hill strides, 2x30 sec strides /9.42

+ 31 min PM /4.21

Tuesday : 34 min AM /4.3

+50 min PM /7.16

Wednesday : 3.06 WU / 8x200 36.5 avg/ 3.25 CD

+30 min PM /4.3

Thursday : 61 AM/8.24

Friday : 50 AM /7.4 w/ 6x20s

+30 min PM/4.12

Saturday : 2 up, 8 E tempo (6:03 avg), 2.5 down w/ 2x30 strides

+ 30 min PM/4.02

Sunday : 40 min recovery / 5

Total : 79.01/9:17

Good week for me. I love tempo runs so I ended up doing two this week, I don’t really count the 8x200 as a workout because I take fairly long rest, more like strides on the track. Next week will be about the same mileage, maybe a little less - then a down week.

Total: 8h 44m, 67.9mi

M: 83’ (11.1) 5x (200m, 200m, 400m) R on the track

T: 60’ (7.3)

W: 65’ (8)

R: 75’ (10.7) 5x1T + 4x200R

F: 60’ (7.5)

S: 121’ (15.7)

U: 60’ (7.5)

This was my highest mileage week ever. It felt fine and I look forward to more volume in 2021. Had some nasty wind, rain, and mid 30s earlier in the week. I'd take below freezing but dry over that wet, cold stuff any day.

Male, 42, 5’11”, 183 lbs

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

Goals: Lose weight, regain fitness

M - Rest

T - 10 @ 9:38. First 7 hilly with beginner runners, last 3 light progression 8:28–>7:25.

W - 10 @ 8:15

Th - 9. Including 5k XC race (19:17).

F - 10 @ 8:32

Sa - 10 @ 8:31

Su - 13 @ 9:05. With Mrs. Stone.

Weekly Total: 62 miles

YTD total: 1,702 miles

Hope everyone else had a great week.

Mrs. Stone’s week:

Female, 45, 5’6”

PRs: 21:06 (2020), 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 - 8 @ 9:03

T - 7 @ 9:07

W - 7.2 @ 8:28. Including 10 x .25 mile (6:15) off :60 walk recoveries.

Th - Rest

F - 5.1 @ 9:19

Sa - 7.1. Including 5k race (21:06). New PR.

Su - 13 @ 9:05

Weekly Total: 47 miles

YTD Miles: 2,368 miles

Will be fun to see what you can do for the half and full worm! Any plans for some shorter races along the way, 5k and 10k?

Hi,

Plan would be to transition from a HM cycle into a 5k cycle before beginning marathon specific prep.

Thinking goals will be sub 1:13/sub 15:25 and sub 2:40.

M51, 5’,6”, 125

M: 6.5 at 6:33 overall...7:12, 7:03, 6:41, 6:29, 6:22, 5:58, 2:53...felt good

T: 8.26 at 6:40 overall...7:39, 7:16, 6:52, 6:53, 6:29, 6:35, 6:18, 5:46, 1:28... in the hills...good control

W: 10.5 at 6:56 overall...6:45, 6:38, 6:20, 3:01 to finish

T: off

F: 9.25 at 6:57 overall...felt sluggish

Sat.: 12.25 at 6:47 overall...in the hills...7:30, 7:18, 7:06, 6:51, 6:50, 6:52, 6:58, 6:42, 6:36, 6:31, 6:21, 6:04, 1:28, felt strong in finish

Sun.: off

46 miles

Have a nice week as we enter the great month of December...

Nice work everyone who is still getting after it.

Just hopping in because I did a virtual race this week that was actually fun!!

Was an adventure race that combined biking + trail running to get to different checkpoints where you had to answer a question (what year was this park founded, what color is the sculpture, etc). No set course and no GPS allowed for navigation, just a printed map.

Ended up with about 25 miles of biking and 10 miles of running, about 1 mile of which was running with my bike to cut through two parks that don't allow biking.

Trails were muddy which was fun. Weather was mid 30s which was tricky to balance being too warm running with not freezing on the bike. I made some navigation errors and had to backtrack multiple times, especially later on as I was getting more tired. Ended up just under the 4hr time limit in 3:55. Will find out next week how that time stands up.

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 @ 7:28 (51, blustery, sleep-deprived)

Tu: 10 @ 5:54 (51 + 26, sunny) progressive*

We: 10 @ 7:38 (51, cloudy)

Th: 10 @ 6:25 (63 + 59)

Fr: 10 @ 7:44 (56, cloudy)

Sa: 10 @ 7:33 (55, sunny)

Su: 10 @ 6:44 (45, sunny)

Total: 70 miles

*Splits: 6:44, 6:28, 6:12, 5:59, 5:59, 5:45, 5:33, 5:33, 5:24, 5:26

I should probably do some sort of time trial or other significant effort before the end of the year.

Training consistently enough to post again I guess.

M - 6 easy then 2 tempo, 400 jog, 3x 200 on, 200 off. 1.5 cool down. Something like 10:36, 30.8, 32.3, 30.4 on the splits.

T - 2 up, 6 tempo, 3.5 down. Averaged roughly 5:35 for the tempo running pretty even other than a quicker last mile around 5:20.

W - 5 miles easy

T - 2 up, 5k, 1.5 down. Little lazy on the cool down but there was Turkey to get to. Ran 16:40 for the slowest Thanksgiving time I've run in 8 years. Oh well.

F - 8 miles easy.

S - off

S - 14 miles pretty controlled. Averaged 6:30.

There's a lot of work to be done and progress to be made but I'm getting there I guess.

M36 6’1” 160

PB / 2020:

Mile 4:06 / 4:26(TT)

3k 8:20 / 8:48(TT-converted)

5k 14:32 / 15:30(TT)

10k 31:30 / 32:36(TT)

Half 1:08:31 / NT

Full 2:32:50 / NT

Upcoming Races:

12/13 30K

01/17 Half

M: easy, 8M

T: speed, 5k TT pacer (15:40), 8M

W: easy, 10M

T: med long run, 14M

F: easy, 6M

S: off, —

S: strength, long run with 3x3M steady (goal 5:25/20/15 pace, ran 5:30/40/—), 16M *canned workout 2miles into 2nd rep. Still feeling under the weather. Taking it easy this next week.

11/29 Total 62 (6d) *sick

11/22 Total 68 (6d), LR=22

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: 2,951 miles / 48 weeks / 282 days

M61, 5'11", 179 lbs NOV 22-28, 2020 Sun-Tues -- Off Wed -- 4.0 miles (9:06, 8:48, 8:52, 8:36) Thur -- Off Friday - About 7 miles, 1:07:56 Saturday - Off TOTAL: ABOUT 11 MILES Good news: After four one-run-only weeks, I was finally was able to add a second. Friday was an enjoyable jaunt with my son, meandering through Forest Lawn Cemetery in Buffalo. Bad news: Weekly Sunday morning weigh-in has me FIVE pounds over a week ago. Potatoes, pie and cookies! Starting today -- back to a consistent three runs per week.

outsiderunner wrote:Did you manage to get in a run today? How are the knees?

I missed this last night. No Saturday run, being careful not to run on consecutive days. Knees are constantly painful, but with limited running, no worse than when not running at all. You had a great run yesterday, I see. Very nice!

highhoppingworm wrote:I decided yesterday to give a fall 2021 marathon a shot. I’ll enter the Chicago lottery (no qualifier) and see if I can get in. Otherwise will look at Mohawk Hudson, Philly or Marine Corp.

I have Mohawk Hudson in mind as a possibility, also. I ran it a few years ago, off super-low mileage -- similar to what I'll be doing this year: only 19 mpw average, including a few weeks of bumping up the long runs to 18-20 miles. Three days a week, never consecutive days. I averaged 7:52/mile on race day, negative splits. I was a bit younger, though.

My only reservation about that race is the railroad crossing -- they can't guarantee no trains. I don't think it's been an issue yet, but the year I ran, they said rail traffic had been increasing.

Male 27, 6’4” 148lb

PR: 4:54 mi to 2:47:15 M (2018)

Mn - Off

Tu - 5.5 @ 8:30s

Wd - 3 @ 8:00s

Th - 5k in 19:10 + WU/WD = 6.5

Fr - 5 @ 8:30s

Sa - 13 @ 8:00s

Su - 8 @ 7:40s

Total - 41.5

Coming off of JFK50 last Saturday I was feeling rough until Sunday then felt pretty normal. Will try to get right into training this week. Probably still going to have some background fatigue for a week or two with poor workouts. Looking forward to some more training.

RRR 6ft 185 37 years

Not much to report.

5x lifting

2x jogging

Lots of work.

Still working a lot.. so running is still taking a back seat. Lift at work so can always sneak one in as a good stress reliever (So have been going extra hard on the iron) I have been sleeping well...10hours 5x this week and 8 the other 2x.

By weekend I hope to start getting back into a semblance of runnin for winter base mode.

That actually sounds really cool. And just the sort of fun thing we usually skip because we're so focused on serious races.

***

Female, 46, 5'4", 106

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

Goal races: Blue and Grey Half-Marathon; Louisiana Marathon

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

61 miles, 500 yards swimming, and 2:30 hours of pool-running

M: upper body weights/core and 12.5 miles easy (8:58), plus drills and 2 hill strides.

T: 17 miles, including 2x5 miles at marathon effort in 34:25 (6:54/6:55/6:58/6:48/6:50 - 6:53 pace) and 34:28 (6:52/6:54/7:00/6:54/6:48 - 6:54 pace) with 1 mile float in between (7:42). 500 yards recovery swimming in afternoon.

W: core, 50 minutes pool-running, and streaming yoga in afternoon.

Th: 8.5 miles very easy (9:05), streaming yoga, and 2 miles very easy (8:59) plus drills and two strides.

F: 5 miles, including a quick fartlek of 3:00 at half-marathon effort; 4x30 seconds at 5K effort, 4x10 seconds at mile effort. Followed with 50 minutes pool-running.

Sa: 3 mile shake-out in the morning (9:39). In the afternoon, 4 mile warm-up, 5K-ish race on an uncertified course in 19:46 (splits of 6:17/6:16/6:10 and then 1:03 for the final .17 miles - as measured by my footpod). Followed with 5.5 miles easy (8:50)

Su: streaming yoga and 50 minutes pool-running

Reworked my schedule to do my long run on Tuesday, and then took stuff easy the rest of the week before running a low key bike path 5K on Saturday. It felt great to be out there. The course was not certified and appears to have been slightly long, so no idea what my time for exactly 5K was. Most likely somewhere between 19:48 (the official gun time awarded by the race) and 19:18 (what my Garmin+footpod claims I ran for 5K). I was thinking I'd likely be in the mid-19:xx range, so any number within that range makes sense to me.

I was planning on running the Jacksonville Florida Half-Marathon in a few weeks, but am most likely going to swap to the Blue and Gray Half-Marathon this coming weekend instead. The Blue and Gray Half is not as fast a course. On the other hand, it means I don't have to travel out of state, and that's mighty appealing right now. Plus I'm not in PR shape, so there's even less reason to travel out of state for a fast course.

Allen1959 wrote:

outsiderunner wrote:Did you manage to get in a run today? How are the knees?

...You had a great run yesterday, I see. Very nice!

Thank you for mentioning this. I have been thinking that yesterday's run was particularly good, all things considered. Nice to hear it from you, my friend.

At work now. Hope all goes well with your three runs this week.

Hello all, looks like quality training continues for all.

A more hilly week as every run was from home rather then my usual run after work routes.

Monday- 13.58 miles 1'25"54 6:19 avg

Tuesday- 14.01 miles 1'28"01 6:16 avg

Wednesday- 13.61 miles 1'25"24 6:16 avg

Thursday- 13.62 miles 1'25"33 6:18 avg

Friday- 13.76 miles 1'25"11 6:11 avg

Saturday- 13.51 miles 1'24"05 6:13 avg

Sunday- 14.07 miles 1'28"01 6:15 avg.

96 miles and 5485 ft of gain, which compared to other weeks is higher then normal. I went over 4500 miles today, and much to my surprise will end up dang close to 5000 for the year. Have a great one all!

Comments:

HHW - I've heard good things about Mohawk -Hudson (of course with the one downside being the train crossing). I might go for the half-marathon there.

coleiolio - I like the balance of the shorter and longer tempos.

imagebearer - congrats on the weekly mileage PR! I agree with you on cold and wet versus colder and dry.

Stonecutter - big congrats to Mrs. Stone on another PR. I agree with you that she will be back.

Outside Runner - exactly the week I would expect from you! :)

Sub-6:00 - what distance are you thinking of for the time trial?

Statfanatic - welcome back!

GNR - sorry you feel off.

Allen - FWIW, I was up a few pounds on Friday morning also. I suspect it was just water weight.

Runnersam - I can imagine it will take some time to get JFK out of your legs.

runrincerepeat - not a bad thing to be busy at work.