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

M/41

Overall:

I have been slightly fatigued over the last couple of weeks after attempting to combine both running and biking into the schedule. So, decided to just do some running this week and not hit the bike at all. Felt better significantly as the week progressed. Not having to work for the whole week has also helped my cause, I guess.

There is a lot of sameness to the workouts this week. This was on purpose as I didn't want to do speedwork when feeling slightly fatigued.

Workout 1:

Plan was to do a 5K tempo. But I felt a twinge in my right hip as I was driving to the starting location. Then, again felt the tightness couple of minutes into the tempo. Decided to modify the workout and ran 4 x 5 mins with 1 min recovery. The recovery sections seemed to help as continuous running at tempo was definitely straining my hip. Paces ranged from 6:40 - 6:50. I am definitely less fit than earlier in the year, but hoping to get back into decent shape by end of the year.

Workout 2:

3 x 12 mins at half marathon effort with 2 mins recovery. Averaged 6:55 - 7 for the 12 min effort sections. Nothing much to report - felt great all the way through. Maybe I should have gone slightly harder, but I was enjoying the run, so didn't bother checking paces or pushing harder.

Long Run?:

Don't know if I can call this a long run - I ran just above 90 minutes, so maybe it is a long run :). Mostly moderate effort with the last 10 minutes at half marathon effort.

Overall miles: 52+

M, 23, 5'8/165

M - 60' (7:55) + Weights

T - 60' (7:45) + Strides

W - 60' (8:05) + Weights

TH - 60' (7:48) + Strides

F - 60' (8:37) + Weights

S - 80' (8:00)

S - 60' (7:53) + Strides

Week - 55.11mi, 7h21m

Year - 2,299mi

Absolutely nothing special this week. Just getting in time on my feet with some strides to keep a little turnover. Plan is build volume a little and hang out in the 70ish range depending on how I feel. Going to try to double 2x/week and get in one day that's closer to 90mins in a single. Eventually I'd like to do the 10mi/day plan in singles, but while building to that I'm going to be a little cautious.

S - 4

M - Off

T - 8

W - 8

Th - 10

F - 8

S - 12

Total: 50 miles

Good week capped off by finally getting up on the Bonneville Shoreline Trail for a nice 12 miler yesterday. Lots of up and down, and much more scenic than the usual bike path. Today my legs are telling me I'm not doing enough hills.

I'm having a bit of pain under my big toe just in front of the ball. Has me a little worried since it's been a few weeks since the pain started. Not bad enough to cause a limp or any gait change, but it gets a little stabby if I step wrong.

JB - sounds like beginnings of turf toe to me. Take care of it or it can niggle a runner to death if that is what it is.

Yeah I read up on turf toe, sesamoiditis, and metatarsalgia over the weekend, and couldn't come to a solid conclusion on which it is. The pain started after my October hunting trip. I put in like 110 miles in hiking boots that week, and this is the consequence. I'll give it another week or two. If it doesn't improve I'll give my PT a call.

M35, 6'2, 174 lbs

Next: Building It Back Up

Mon - 15.39 mi cycling @ 17.5 mph

Tues - 2.43 mi WU | 7.22 mi @ 6:15/mi | 2 mi CD

Wed - 5.60 mi @ 8:15/mi

Thurs - 10.00 mi @ 6:32/mi

Fri - 21.61 mi cycling @ 18.3 mph

Sat - 6.91 mi @ 7:08/mi

Sun - 12.54 mi @ 7:21/mi

My coach started to add some more speed & volume to my weeks.

Tuesday was a 14 x 400 workout where I was to keep the 400s around 72. Felt strong.

Thursday was a 10 mile cut down with the goal of getting the final three miles in the 6:00-6:15/mi range. Turned in a little bit of an outsiderunner "flyer" as we say around these parts - 7:11, 7:01, 6:50, 6:43, 6:37, 6:27, 6:21, 6:10, 6:02, 5:56. I combined two versions of our local Turkey Day Race 5-mile course for this and it actually hit spot-on.

Sunday, my directive was just to keep it steady, which I did.

jewbacca wrote:

Yeah I read up on turf toe, sesamoiditis, and metatarsalgia over the weekend, and couldn't come to a solid conclusion on which it is. The pain started after my October hunting trip. I put in like 110 miles in hiking boots that week, and this is the consequence. I'll give it another week or two. If it doesn't improve I'll give my PT a call.

To me, this is a good thing. You've identified the cause, and the cause is NOT running. Which is much better than something in your running gait.

Mixed week - had a good start and then tailed off after Thanksgiving

60 miles

1 - 5 mile effort - low 6s for 2.5 miles and 1 miles in 11:30, closing at 5:30 - impromptu but felt very strong

this caps a 12-week cycle of a least 60 MPW with 4 weeks in the 70s - feel like my base is extremely strong.

Plan is to do a HM TT on 12/18 - goal is sub 1:17 but we'll see - started a major bathroom renovation yesterday so most of my free time will go towards that (vs. running / worrying about workouts).

M 24 6' 133ish

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

Next race: 13.1 on 1/23

Training at 6,000-8,500 feet

Monday: AM6@7:35+2x15 second strides+5x10 second accel sprints PM 4.3@7:46

Tuesday: AM 7x3on/2off avg 5:45+strides 11.4 total

Wednesday: 8.2@7:30+4x15 second strides

Thursday: AM 8 mile sub-T avg 5:48 (6x15 second strides prior )13.1 total PM 4.1@7:26, 17.2 miles today

Friday: AM 7.6@7:11+8x30 second hills PM 4.4@7:06+4x15 second strides

Saturday: 16.4@6:42

Sunday: 6.6@7:24+5x15 second hills

Total: 84.5 miles in 9:42. Biggest running week ever with two big workouts, 1 small workout, a long run, and some hills, and strides almost every day. I feel great and think I'm on the verge of a breakthrough in fitness.

darkwave wrote:

jewbacca wrote:

Yeah I read up on turf toe, sesamoiditis, and metatarsalgia over the weekend, and couldn't come to a solid conclusion on which it is. The pain started after my October hunting trip. I put in like 110 miles in hiking boots that week, and this is the consequence. I'll give it another week or two. If it doesn't improve I'll give my PT a call.

To me, this is a good thing. You've identified the cause, and the cause is NOT running. Which is much better than something in your running gait.

JB - I've run into the same issue when doing a lot of mileage in boots. Boots don't flex or allow the toes to splay the way they should. What works for me for getting rid of it - wear the most cushioned shoe you've got, ideally with a big toe box. I usually use Hokas for stuff like this (I actually keep a pair of Speedgoats sitting around since it's a recurring issue for me). Thin socks to give your feet more room to stretch in the shoe. I also find that dorsiflexion exercises (writing the alphabet with your foot) help. Lastly, roll the muscles on your shins, specifically at the base of the front of the shin where the tendons go into your foot. If you do friction massage in that area, you'll ID the right tendon because you'll feel it in your big toe. Personally, a lot of time in boots jacks that tendon up and I think it causes issues.

Hi guys!

Haven't posted in 8+ months (as RunGuy Midwest), but starting to get back at it and the weekly accountability will help. Last four weeks at 30-35, previous seven months were 10-35 fairly haphazard.

5-6/m/still carrying the holiday weight from last year

Goals: get in shape, maybe a half in the Spring and either Boston or Chicago come Fall

2:56:22 - 1:25:54 PRs

M - 6 with 4 * 2 min hard / 2 min easy

T - 4

W - 5

T - 8 with 6 * big ass stair case (75ish seconds per). This turned out to be not such a great idea

F - 4 @ 9:30 - 9:40 - very sore

Sa - 14 @ 8:40

Su - 7

48 total.

Nothing special, but damn does it feel good to be a stone's throw from 50.

Classic Handle !!! I need to send you one of these ..

https://www.junkbrands.com/products/thicc-bbl

runrincerepeat wrote:

Classic Handle !!! I need to send you one of these ..

https://www.junkbrands.com/products/thicc-bbl

RRR - That looks AMAZING!

I'm built like a high-school wrestler, and despite being a 34 year-old man people still ask if I hit the mat in high school.

runrincerepeat wrote:

Classic Handle !!! I need to send you one of these ..

https://www.junkbrands.com/products/thicc-bbl

I ordered a couple Junk headbands as a stocking stuffer for the wife on Black Friday! (not the one above haha) I'll report back in a month.

Think I forgot to post last week, so here are the previous two weeks...

M/37/145/drinking too many beers

Two weeks ago:

M - 10 at 7:02

T - 10 at 7:31

W - 9.4 at 7:04 (hit 3k miles for the year!)

Th - 7 at 6:49

F - 10 at 6:52

Sa - 12.2 at 7:33

Su - 14 at 6:48

Total - 72.6 miles

Last week:

M - 7 at 7:15

T - 3 up, 2x800, 4x400, 4x200, 1.5 CD (235, 235, 76, 78, 75, 75, 35, 35, 35, 35)

W - 5.4 at 7:22

Th - 2.2up, 3.1 "race" 16:23 (ugh), 1.5 down - EAT ALL THE FOOD, DRANK ALL THE BEERS

F - 11 at 7:10

Sa - 8 at &;09

Su - 14 at 6:25 - Progression (7:04, 6:40, 6:36, 6:33, 6:28, 6:23, 6:21, 6:19, 6:18, 6:10, 6:13, 6:09, 5:52, 6:37) with a cool down mile.

Total - 61.6 miles

Not much to report other than a not so great track 5K on turkey day. Not sure what happened... felt pretty good through 2... splits were 5:11, 5:12, just must have died off. Didn't feel horrible, but must have really slowed down without knowing it. Anyway, cest le vie...

Next few weeks will just be playing it by ear. Running easy, maybe a few fun harder efforts if I feel like it. Thinking this is the "down time" before getting back into formal training.

imagebearer wrote:

runrincerepeat wrote:

Classic Handle !!! I need to send you one of these ..

https://www.junkbrands.com/products/thicc-bbl

I ordered a couple Junk headbands as a stocking stuffer for the wife on Black Friday! (not the one above haha) I'll report back in a month.

She will love them and you will be a legend.

Thread regulars hit me up if want some Christmas swag.

I have a few things “off the books”.

HHW - Great marathon effort, congrats again.

IB - Congrats on the mileage PR. Keep it consistent and that will pay big dividends.

OR - Solid week, doesn't look like the marathon put too much of a hurting on you.

Sub 6:00 - Consistent as always!

GNR - That's a solid 'sick week'. Gotta think you are at a bare minimum close to SB shape in the 5k.

DW - Nice 5k. That's a solid effort in the middle of a higher mileage day.

Cocoon - 90 minutes is a long run in my book. Nice work.

JB - Good to see you getting miles in.

SK - Good high volume week. Keeping in touch with some speed work should help a lot if/when you transition to race specific work on the track.

Lanc - Solid week even if the 5k wasn't what you hoped for. The silver lining is that you've gone from that being a great day just a few months ago to that being an average day. Enjoy the down time and you'll get that sub-16:00 this spring.

Thanks Stat.

Question for folks...

My body was feeling pretty good the day following the marathon effort and minus some horrible blisters inflicted by my Alphafly's I was suprised by how fresh I felt. I took 2 days completely off and then jogged 5 miles on Friday and ran 7 at a normal easy run pace on Saturday which felt OK. I felt tired Sunday so took off and then ran 8 miles each of the last two days. I have been extremely fatigued on both of my last 2 runs. My HR has been in the mid to high 150s running 7:40ish miles and in general it has been a bit of a struggle.

I am inclined to just keep running easy miles for another week or two without worrying about pace but would be curious if folks here really abide by the week+ completely off etc.

@hhw - I would have advised taking the entire week off after a marathon effort, especially coming after a 5K TT so close to it. If you insist on running, go EASY. I mean RIDICULOUSLY EASY. Your body is telling you that its needs to recover.