(Road Racing and) Time Trialing and Training Thread - Week Ending 1/3/21

Mediocre week for me. Conditions really sucked 3 out of 7 days with freezing cold one day, pouring rain another and a slush storm for the trifecta. Happy to keep volume at 80 miles given I had a short Monday. I also did manage to cross 3k miles for 2020 on Thursday. Made it by the skin of my teeth!

Not quite sure yet how I am responding to this increase in mileage. My legs feel pretty darn dead but aerobically I feel stronger than I have in the past even though it has been just a few weeks. My resting heart rate is down to 36/37 overnight and I am pretty sure I never broke 145bpm on my long run this morning. Not really getting in much quality at this point so I am hoping I can adapt a bit better over the next 2-3 weeks and start upping the intensity of my MLR and LR and start inserting some LT work into the equation.

M - 6 @ 7:17 pace. Overslept so had to run in daylight. Weird feeling.

T - 12 @ 7:48.

W - 10 @ 7:48. Very cold.

Th - 14 total. 2 up, 7 progressing from 6:22 to 5:59, 5 down. Pouring rain. Pretty miserable. Was going to do 8-9 but it just wasn’t happening.

Fr - 10 @ 7:36.

Sa - 10 @ 7:54. Deep slush. Worst running conditions I have personally experienced.

Su - 18 total. Overall avg. 6:56. 4 up, 13 steady @ 6:40ish, 1 down. Legs heavy, aerobically felt good.

Total - 80 miles

Monday : 2 up + 6x1 mile w 65 sec jog (5:16.1,5:16.2,5:22.5,5:21.5,5:18.6,5:14) + 2 mi CD w/ 5x25 sec

+4.13 PM

Tuesday : 7.02

+4.21

Wednesday : 8.4

+4.15

Thursday : 4.19

+1.5 mi WU, 8x30 on 90 jog, 1 mi down

Friday : 9.01

+ 4.03

Saturday : 15 mi LR w/ 8 easy tempo 5:55 avg

Sunday : off

Total : 76.12/8:46

Great week. Hit all systems I wanted to, had to adjust with my work schedule but finally got above 75 like my goal was. That workout on monday was a shocker, I planned on LT pace (5:27 or so) but went off effort and looked down at my watch the first rep and was shocked. Did this on a neighborhood loop so it was flat, but still crazy. Those are the smoothest 5:1X miles I have ever ran. Signing up for an indoor 3200 that is in 3 weeks

coleiolio wrote:

Monday : 2 up + 6x1 mile w 65 sec jog (5:16.1,5:16.2,5:22.5,5:21.5,5:18.6,5:14) + 2 mi CD w/ 5x25 sec

+4.13 PM

Tuesday : 7.02

+4.21

Wednesday : 8.4

+4.15

Thursday : 4.19

+1.5 mi WU, 8x30 on 90 jog, 1 mi down

Friday : 9.01

+ 4.03

Saturday : 15 mi LR w/ 8 easy tempo 5:55 avg

Sunday : off

Total : 76.12/8:46

Great week. Hit all systems I wanted to, had to adjust with my work schedule but finally got above 75 like my goal was. That workout on monday was a shocker, I planned on LT pace (5:27 or so) but went off effort and looked down at my watch the first rep and was shocked. Did this on a neighborhood loop so it was flat, but still crazy. Those are the smoothest 5:1X miles I have ever ran. Signing up for an indoor 3200 that is in 3 weeks

That’s a really gnarly Monday workout. You are going to really hurt some people this spring assuming you can get some races.

Thank you!

Definitely in a new aerobic fitness level, or so it seems. Kind of funny I still have never broken 10 for a 3200 hahahaha.

RRR 6ft 190-191 37y/o

Goals - build mileage.. lose 10 lbs in Jan..17-20 overall .. just run baby

There are some various spring local races I may take a shot at. 6 miler in March Half in April w a beastly finish of 500ish feet gain last 5k.

Like a Phoenix rising from the ashes

Sun - 3/3

Mon - 5

Tues - 5/3

Wed - 4/3

Thur - 6

Fri- 13

Sat - 9

Total 54 and one lift workout

Most miles in a week since the October 2019 multiple stress fractures build. Was scared to build miles in 2020 as I figured another bad injury and I would prob quit the sport. Really there was no reason to with so much work and no races. I ran enough to retain some base. The 13 miler felt really good 3road -4 trail- 6 road. The next day legs felt great so went out for a 5 miler to make a 50 mile week. Well it started snowing and my legs felt fantastic so I just kept going. Was a beautiful run that makes one fall in love with running again. If I run any spring races it will just basically be on mileage and strides with some hilly runs in there. Plan is to increase mileage 5 miles or so a week (as long as I stay super healthy) until Get to a level I feel is good.

Losing 15-20 lbs should really make the speed come on. RRR was 157 in Indy Nov 2019.

2021 will be the year

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: Two Rivers Marathon (3/28/21)

Goal Time: sub-3:20:00

M - 10 @ 8:57 / 7 @ 8:51

T - 13 @ 8:24. Including 5 x 1 mile progressively faster off .25 mile recovery jogs. 7:56 / 7:37 / 7:19 / 7:07 / 6:53

W - 12 @ 9:42

Th - 14.1 @ 9:13 / 7 @ 8:47

F - 8 @ 9:03 / 5 @ 9:00

Sa - 14 @ 8:18. Including 4 x 2 miles (7:42/avg) off .5 mile recovery jogs. / 6 @ 8:32

Su - 9 @ 8:56

Weekly Total: 106.1 miles

2020 Miles: 2,701.3 miles

2021 Miles: 42 miles

So early in December, Mrs. Stone came up with the idea of taking on the 100 mile week challenge. We incrementally upped her miles throughout the month to prepare her. She knew that with her kids having off remote learning and with her having some extra time off work, that this week would be the week to target.

She amazed herself with how well she handled the challenge. She asked me to provide her with some workouts in order to break up the monotony of easy running, and she performed very well on both of them.

On days that she felt great, she would add a few miles here or there to what we initially had planned. So she didn’t just hit the hundred, she blew past it. Couldn’t be more proud of her.

She is taking the next five days off to recover before ramping things back up before another marathon cycle.

Male, 42, 5’11”, 185 lbs

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

Goals: Lose weight, regain fitness

M - 4 @ 9:02 / 4.3 @ 9:12

T - Rest

W - 6.4. Including pacing a 5000m TT (23:49). First time this athlete broke 24:00. ?

Th - 6.2 @ 9:18

F - 8 @ 9:03 / 5 @ 9:00

Sa - 7.8 @ 8:46

Su - 9.4 @ 8:52

Weekly Total: 51.1 miles

2020 Total: 1,817.8 miles

2021Total: 30.2 miles

Still managing my way through the plantar issue. All easy running for me this week, doing some pacing duty and some trying to keep up with Mrs. Stone. Hope everyone else had a great week.

M/40/5’7”/~135

PRs 400-54/ 800-2:05/ 1500-4:17/ 5k-17:23 XC/ 8k-28:52 XC/ 10M 66:16

(a decade+ layoff later)

2020TTs: 1M-5:54/ 2M-12:53 /10k-45:07

Upcoming Races: goal race end of March 10-miler; Jan 5k and March 8k tune-ups

? Happy New Year All! ?

5k was postponed till next week due to weather forecast.

M - walk in the woods

T - 5.9 @ 9:23

W - 9.3 @ 8:44

Th - 5.3 @ 10:12

Race was cancelled, Decided to run a 200m TT, just to see where speed is at these days. 30.2 (solo, self timed). Can’t decide if that’s slow or better than I deserve ?

F - 5.3 @10:22 (quite sore from the 200)

S - 9.4 @ @8:54, with 24min @7:29 in the middle

Su - 14.4 @ 8:39, progressive long run.

I’ve never raced a 1/2 marathon, so no PR there, but according to the Garmin just set new best on this run 1:51:30. Not super meaningful, but feels nice.

Total 50.6 miles

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 @ 5:57 (42, mostly cloudy)*

Tu: 10 @ 6:53 (42, sunny and breezy) Arboretum hills

We: 10 @ 7:38 (39, mostly cloudy)

Th: 10 @ 6:50 (47, cloudy)

Fr: 10 @ 7:34 (37, rain, headache)

Sa: 10 @ 7:10 (44, cloudy)

Su: 10 @ 6:28, finish in 5:43 (39, cloudy)

Total: 70 miles

*Pretty steady. Splits: 6:31, 6:12, 6:10, 5:57, 5:51, 5:50, 5:50, 5:49, 5:40, 5:36.

————————————

Annual mileage:

2020 - 3,708

2019 - 3,924

2018 - 3,113

Happy New Year to all.

Stone/Mrs - Super job with the 106. You doubled me this week! And congrats on your athlete breaking 24:00.

M51, 5’6”, 125

M: 6.5 at 6:24 overall...pace never came...7:05, 6:46, 6:33, 6:16, 6:10, 5:51, 2:53

T: 10.5 at 6:38 overall...hilly...finished 6:44, 6:24, 6:16, 6:11, 6:03, 3:02...6:03 might be a PR for that gradual uphill segment (6:05 or 6:06 is the fastest I can recall offhand)

W: 11.5 at 6:36 overall...full progression in the dark (evening)...7:22, 7:13, 6:57, 6:46, 6:43, 6:37, 6:36, 6:24, 6:19, 6:08, 5:55, 2:53...like this run

T: 11.5 at 6:53 overall...AM after PM...not bad...better than last week’s version....6:48, 6:46, 6:39, 6:39, 6:32, 3:18 to finish

F: off

Sat.: 13.5 at 6:47 overall...in the hills...6:58 over “the hump” at about 7.65 and then 6:38, 6:41, 6:32, 6:22, 6:01, 2:59 to finish...good workout

Sun.: off

53 blessed miles

Happy 2021, runners. May we all be well so that we can GO FOR IT in 2021...may we achieve excellence, as my old philosophy professor would say, “arete.”

M 25 6' 133ish

PRs: 1:58*, 4:12*, 8:25*, 15:00, 31:03

Monday: AM 9.3@7:39 PM 3.8@8:06

Tuesday: AM 12x2on/1off fartlek 6.5 @5:33 avg (progressive)+strides+hills 12.1 total PM 4.8@6:23 17 for the day

Wednesday: 4@7:49 PM 5.2@8:04

Thursday: 10 sub-T (5:24!) 15 total PM 5.1@7:24 20.2 for the day

Friday: 5@7:43

Saturday: 16@7:03

Sunday: 7.6@7:24+8x15 second strides

Total: 88.6 miles, another marginal all-time mileage PR. Had to put the brakes on to not throw in a 100 mile week. Hit 3,150 for 2020, more than doubling my previous high. A bit worried about some pain in the upper big toe/ankle area. But I have big goals for 2021 and I'm excited to start chasing them. That subtempo might be the best longer workout I've ever done. Half marathon in three weeks.

M36 6’1” 160

PB / 2021:

Mile 4:06 / NT

3k 8:20 / NT

5k 14:32 / NT

10k 31:30 / NT

Half 1:08:31 / NT

Full 2:32:50 / NT

Upcoming Races:

01/17 50K (Pacer)

Happy New Year! Finally decided to hop back into training last week after some down time of light jogging & strides.

Last week: 2M/1M/800(10:30/4:52/2:21).

M: easy on hilly roads, 8M

T: easy on hilly roads, 8M

W: road: 8x200 / 4M tempo / 1M faster(32-33 / 5:18avg / 4:52), 10M

T: off, —

F: easy, 9M

S: easy + strides, 10M

S: road: 6M steady / 8x45sec(5:33avg / 4:30pace), 12M

01/03 Total 58 (6d)

2020 Totals: 3,064 miles / 52 weeks / 296 days

2019 Totals: 2,811 miles / 52 weeks / 296 days

Well a happy new year to everybody and some great training so far.

Not a great week last week at all. Between the snow, wind and ice, just not a great week. Oh well....lol

Monday- 14.52 miles 1'35"00 (6:32 avg) started snowing with 4 miles to go and the wind picked up.

Tuesday- 14.01 miles 1'38"14 (7:01 avg) pretty disappointed in this one. Snow was everywhere so I did my best. Was running under 6:30 avg through 10, then made a stupid decision for the last 4 miles home on snow covered trails. (Stupid idea)

Wednesday- 7.93 miles 48:45 (6:16 avg) then finished the rest of the run home, 6.50 miles 44:09 (6:52 avg)

Thursday- 8.24 miles 51:38 (6:16) avg, 4 people with three dogs off leash were blocking the trail when I stopped my watch. They would not move, so I had to find another way to go. The rest of the run. 5.89 miles 40:27 (6:52 avg) I believe stopping just messed up the rest of this run. I was off until about a mile into the 5.89 miles home.

Friday- 14.50 miles 1'38"30 (6:48 avg) cold and pretty dang windy out

Saturday 14.61 miles 1'38:49 (6:46 avg)

Sunday- 9.0 miles 1'02"00 (6:56 avg) then finished the run (14x1 on one off) 5.0 miles 27:50 5:33 avg. final little "cool down" was .42 miles 2:53 (6:51 pace)

Week was 100.3 miles, just under 5,000 ft of gain and the final year end totals were 4944 miles and 203,000 feet of gain.

Have a great one all!

Hi all - long time lurker of the weekly thread, figured with the new year it made a good time to start contributing.

As a brief background, ran XC and track in high school and for the NIRCA club team in college. Have attempted to shift focus to the longer distances since graduating, but 2019 was derailed to injuries and 2020 was of course derailed due to COVID. I have been able to train well over the past year and am hoping to get some positive momentum going in 2021.

Monday: 8 EZ

Tuesday: Off

Wednesday: 10 EZ

Thursday: 8 with 4 x 2 mins at 5:45ish

Friday: Off

Saturday: 10 EZ

Sunday: 14 Moderate

Total: 50 miles

Decent week. Would have like to have gotten more than 5 days in but that is how it goes around the holidays. Looking forward to participating in the community!

Female, 46, 5'4", 106

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

Goal races: ?; spring marathon.

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

60 miles, 1000 yards swimming, and 1:40 hours of pool-running

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

T: 12.5 miles, including a short workout of 4x400m with 100m float recoveries (about 31-33 seconds) followed by 8x200m with full recovery. Splits were 96, 92, 93, 93 and then 44, 42, 42, 42, 42, 41, 41, 41

W: 5.5 miles very easy (9:03), streaming yoga, 3 miles very easy (9:01), drills and two hill strides.

Th: 50 minutes pool-running and light upperbody weights/core.

F: 4 mile warm-up and then a 5K race in 20:11 Later 5 miles very easy on treadmill (9:00),

Sa: 7 miles very easy (9:15), upper body weights/core, 4 miles very easy (9:05), drills and two hill strides.

Su: 14 miles progressive, split as first 5 miles averaging 9:10, next 4 miles averaging 7:47, and then the last 5 miles averaging 7:05 pace. Followed with a 2 mile jog to make 16. Followed with leg strengthwork and 500 yards recovery swimming.

Had an awful race on Friday. As for why? I suspect it was just a really off day. I started things off on a bad note when I probably killed a squirrel while driving to the race (probably because I'm not sure I actually hit it). Then I lost my balance on a fairly steep (but very short) downhill and nearly face planted during the race. And besides all of the above I just felt dull and had no kick. And it was cold and rainy. So just a sh!t day. Sometimes a day is so lousy that you can just write it off as a bad day.

And...a question for everyone. For years, I've had small bumps on the front of each ankle/foot where I tie my shoes - clearly they are the result of pressure from the shoelaces. Over the past few months, the one on my left ankle/foot has grown and is now pretty substantial. Not quite golf ball size but close - big enough to interfere slightly with the flexion of my ankle. I went to the podiastrist on Monday to see if I could get it drained, but as it turns out there's no fluid in it. So my options were/are to get a dexamethasone shot in it (which we did on Monday) to try to bring it down, or to get it removed.

I would prefer not to get it removed because the recovery is at least three weeks of no running (since I can't wear shoes after the surgery). So...I'm trying to bring it down with different shoe lacing patterns and icing, in addition to the dex injection.

Anyone have experience with this or suggestions?

Maybe try lock laces or another one of the bungee cord style laces. May put more even pressure.

Zm - Those people with the unleashed dogs drive me nuts. They just do not seem to care. Wish the police would start cracking down on this...

Bummer about the race. I’m sure you’ve got great races yet to come!

Regarding the bumps, anecdotally (obviously your dr will know more!) My brother had one on his wrist that got bigger and bigger starting from about age 12. At about 25/26, he finally got removed. As a guy making his living playing guitar, he was terrified it wasn’t going to go well, but he could no longer play without pain either. Surgery went beautifully and he’s had no issues (now 10 years later). 3 weeks off would suck, but big picture, just a blip.

Just my $0.02

Good job.