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

Zm - Neglected to say BIG congrats on a fabulous year of running, likely the best on this thread. Nearly, 5,000 miles of hilly Colorado running. Wow. Mega-beast.

darkwave - Yeah, that was simply a bad day, from beginning to end. Regarding your foot, lurker has given good advice. I have had an osgood-schlatter on my right knee since was a small boy. Only in recent times has it hurt some, but it has always made kneeling and such problematic. Best of success to you...

Thanks OR! I've had many people ask why I didn't get to 5,000 and the answer is simple for me: I never intended to run even close to that! 2019 Was 4400 or 4500 miles, and I've basically run 4000 or more for like 10 years straight.

I have decided that 4300-4400 will be enough for this new year, but who knows. I know I need to make just a few small changes if I want any chance of going under 15. I've done it many times, but its time to go after it again. I will not do any track workouts at all as the track and I don't like each other....lol!

Less then two months now until 40 years old..... Still not sure how I feel about that...lol!

I've been killing it. Looking for 110 miles next week.

Happy New Year, everybody!

Been away for a little but getting back at it. (I had been planning to dial things back a bit at the beginning of December, had a little flare-up of the hip thing that was dogging me last year and decided to take a week fully off, and then got buried with work and one week ended up becoming three or four. Oof.)

This week:

M: off

T: 30 Robert's Hill trails easy

W: 40 park loop easy

Th: 40 Burt's Pit trails easy. New trails for me. Pretty small network but fun exploring. Unusual for this area, it's a pine barrens type landscape with very few rocks, a lot of sand, and winding trails going every which way. Some parts flat, some little bumps-and-dips, and some short steep climbs. The sand is mostly coarse enough that you can still get pretty good traction, but it does make you work while being super cushy to run on at the same time. Seems like it could potentially be a fun place to do fartleks eventually, but then again, it may end up being too small to make the regular rotation. (Bigger than a track, though, I suppose.) Note for Sub 6: had a pileated woodpecker fly up right in front of me.

F: off

Sat: 40 park loop easy.

Sun: 20 jog around the neighborhood very easy.

So, really just getting going again, and not in any kind of shape, but legs feel healthy and I'm a little less out of shape than I was at the beginning of my previous cycle, so I'm ok with it as a starting point.

For the time being I will probably be sticking with the trails as much as possible and keeping things easy for the most part, just looking to gradually build volume. Based on the fall, I know that I can make decent progress with that approach, I just need to be very careful and deliberate about how I progress with running harder, running on the roads, and especially running harder on the roads. (Which seems to be what led to the hip flare-up. Doh.)

Have a great week!

Generally mediocre week by normal standards but not bad for a holiday travel/family week. Should be back to a normal 2 workout schedule this week.

M - 5 easy

T - 12 medium/steady around 6:05. Watch died with a couple miles left.

W - 7.5 easy down to medium.

T - off

F - 8 easy down to medium

S - 5 super easy in the snow

S - 16 mile relaxed long run. Easiest 16 miles has felt in a while despite generally poor footing.

Hopefully we'll see some races in 2021 as I'm hoping to get back into decent shape. Always helps to have some concrete dates to help motivate training.

Anybody put together a list of goals for 2021?

Male - 43 - 6’2” - 185 lbs

Getting back into running. Started exercising ~6 years ago to lose weight, quit hobby jogging late 2018/early 2019 due to over training, burning out, injuries. Was running modest 40 10k - 90 1/2 when 'in shape'. Started back in late 2019, 20Kg heavy. Built mileage to 50mpw by September 2020, 60mpw from November. Started sprinkling workouts in September. Still ~5Kg heavy. Finished a block of training cple of weeks ago. Ran 5K TT the week before last, GPS gave me 17:55, shockingly good for me but roughly in line with workouts.

Goals: Lose weight, find consistency, extend mileage, improve 10k, sub-3 M.

M: Rest

T: 17Km easy (5:12/Km)

W: 8Km easy w/ strides (5:33/Km)

Th: 10Km TT - 37:41 (+6Km WU, 5.5Km CD)

Fr: 6Km easy (6:10/Km)

Sa: 25Km easy (4:58/Km)

Su: 25Km steady (4:28/Km)

Weekly Total: 103Km (64 miles)

2020 Total: 3,781 Km (2,350 miles)

Happy with that 10K. Was hoping to get back in ~40 shape by end of year, this is a lot better than I was hoping for last Summer (relatively slower than the 5K from the week before though). Will go easy for most of thisweek, might TT a semi on Sunday depending how I feel and weather allowing.

doithomedepot: Nice week, welcome to the thread. What are you training for?

Stat: Are you looking to run mid-distances again when races happen?

My main goals for 2021 are 4:07, 14:19, and to run 3,650 miles.

Anyone else want to post some extremely ambitious goals here?

Seppo Kaitenenn wrote:

Stat: Are you looking to run mid-distances again when races happen?

My main goals for 2021 are 4:07, 14:19, and to run 3,650 miles.

Anyone else want to post some extremely ambitious goals here?

That would be my first choice, but I'll also take what I can get at this point.

If I had to pick 3, I think I'd say my primary 2021 goals are:

1 - Extend my 5 year streak of at least one sub-4:10 mile performance to 6 years.

2 - Run a PR at some distance. Likely candidates would be 3:46/4:06/8:21/14:49/24:40/30:53 for the 1500, mile, 3k, 5k, 8k, and 10k respectively.

3 - Race the "local scene" more often than I have in the past and run at least one that's outside of my comfort zone of 8k and below. Assuming stuff starts coming back I'd like to get a lot of races in, even if some of them are essentially functioning as workouts.

Seppo Kaitenenn wrote:

doithomedepot: Nice week, welcome to the thread. What are you training for?

Stat: Are you looking to run mid-distances again when races happen?

My main goals for 2021 are 4:07, 14:19, and to run 3,650 miles.

Anyone else want to post some extremely ambitious goals here?

My goals aren't as fast (obviously) but I think my A goals are about as ambitious based on where we both are right now.

Miles = 3500

5k = 15:19

HM = 1:11:59

Marathon = 2:35:59

highhoppingworm wrote:

Seppo Kaitenenn wrote:

doithomedepot: Nice week, welcome to the thread. What are you training for?

Stat: Are you looking to run mid-distances again when races happen?

My main goals for 2021 are 4:07, 14:19, and to run 3,650 miles.

Anyone else want to post some extremely ambitious goals here?

My goals aren't as fast (obviously) but I think my A goals are about as ambitious based on where we both are right now.

Miles = 3500

5k = 15:19

HM = 1:11:59

Marathon = 2:35:59

Hmm...goals for 2021...I wonder what mine should be...

M43, 5'10

Still have a slightly irritating groin area issue (adductor?) that seems to be slowly going away. I did a few short neighborhood runs to test it out and found that I’m mostly fine unless I’m on a steep downhill. So to control things, I’m staying on the treadmill to control the incline and I can also bail at a moment's notice without a long walk home.

Ultimately, my training goal is to get up to daily steady runs at a good/strong effort for 80-90 minutes per day in singles.

* - indicates treadmill

Mon - 45 Minutes - irritated groin on downhills

Tues - Rest

*Wed - 53 Minutes @ 6% Incline

Thurs - Rest

*Fri - 63 Minutes @ 2-6% Incline Progression

*Sat - 84 Minutes

*Sun - 82 Minutes

Weekly Totals

Miles: 37.9 Miles

Duration: 5:27

Stryd Running Stress Score: 276

12/28 - 1/03 72.89 miles

12/28 M - AM 3.02/24:49 PM 6.91/51:25, 4x10 sec strides, core

12/29 T - AM 3.02/24:37 PM 1.91/15:26 WU, 5.00/35:05 (7:15-7:10-7:01-6:44-6:55), 2.63/23:11 CD (9.54/1:13:42 total)

12/30 W - AM 3.77/30:00 PM 6.47/48:57

12/31 T - AM 3.05/25:11, 4x300 (54-54.5-53-52.8), 6x200 (38-37-38-40-37-36.9), 2.83/24:32 PM 3.02/24:19

1/01 F - AM 3.58/28:47 PM 6.45/51:30, 4x15 sec strides, core

1/02 S - AM 3.75/30:00 PM 4.23/32:45, 4x15 sec strides

1/03 S - AM 11.12/1:30:50

This week went pretty well. First-ever long tempo which I held back a little on just because of the length. But I'm still happy with it. Getting down to 7:20 or faster on the second half of a lot of runs without much strain, and 7:45-8:00 just feels easy whereas 8:00-8:20 felt that easy a few weeks back.

Thursday was just some turnover work but in the morning so I felt a little sluggish and the long run wasn't that good due to some plantar pain. Looking to run about an hour on some of my afternoon runs in the coming week.

I didn't have anything quite this bad but I did have something similar. The problem went away with a few weeks of no running (little trouble for someone like you who has a million cross training options) plus using the Runner's Knot. This knot allows you to snug down the ankle without having to tie your shoes too tight. Link below that shows how to make the Runner's Knot. Hope this helps!

GFMAH - Love the pileateds!

darkwave - Along the same lines as what BHViking suggests, you might want to look into a few different lacing options and find one that doesn’t put pressure in those areas. (I generally use the Lydiard lacing style.)

https://www.adidas.com/us/blog/342735

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Goals for 2021?

Haven’t given it much thought. Just really hope road racing can get back to something like normal over the next several months. A full slate of smaller races capped off by a fall marathon sounds wonderful.

At some point I want to get back to doing workouts and long runs again.

Literally had a dream last night that I had access my old gym, which surely means something.

Ooh, goals, good question.

My goal (dream?) is to run a 3 min 1km in 2021.

Last summer worked on getting my mile time down, mostly from aerobic improvement: April 6:27; June 6:10. Spent about 6 weeks doing focused mid-d workouts and worked it down to 5:54. Some calcs would equate this to about 3:27 1km.

This summer plan on a similar, but longer block of 8-12 weeks of mid-d focus. Not really sure whats reasonable to hope for, but the 3 min km is a nice round number that seems like a stretch, but within realm of possibility. Then I can pace some of you all for 800-1000m in your 5k/10k ?.

Total milage

2019: 348 (started in April)

2020: 1,770

2021: 2,100 (goal)

Male 27, 6’4” 147lb

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

Mn - 6 @ 7:35s (w/ wife)

Tu - 17 @ 8:35s (w/2300ft of elv, single track, with friend)

Wd - 6 @ 7:55s (w/ wife)

Th - 9.25 @ 7:30s (w/ 900ft of elv) (w/ friends)

Fr - 8 @ 10:35s (with father)

Sa - 4.25 @ 10:30s (with father, wife)

Su - 8 @ 8:20s* (w/ wife, 0.5in of snow on ground)

Total - 58

*Wanted 10 but felt 'bleh', weighed myself at 147.5 night before and 142.5 after this 11AM run, back to 147 before bed. Guessing that is why I was slow and holding the wife back (though I told her to go on)

Would like to hit one or multiple of 4:4x 16:40, 27:xx, 57:xx (1:15:xx), 2:39:xx for the mile, 5k, 5M, 10M(HM), M. Have quite a way to go, will depend on what races open up. Eyeing Grandmas this June. I am currently signed up for Philly M in November and a flat 10M in April. Would like to average 10M a day, as I was pretty close to half way through 2020 before I rolled my ankle bad and lost motivation after. Happy New Year

If I don’t get into Chicago I’ll see you in Philly Sam. Potentially with the same goal.

Mrs Stone - great job with the 100+ week

jmar227 - nice to see a fellow NIRCA runner keeping at it

Seppo - Nice 10M on Thursday

darkwave - sorry about the 5k race, considering tying your shoes with Parallel lacing to take pressure of the area, I have done it in the past with some success

hhw - I will adjust my M goal as the race gets closer but will start training with 2:39:59 in mind. Hopefully you will be a few minutes ahead but if not we can share some miles.

S - Off

M - 10

T - Off

W - 10 w/ 8 x 35s hill sprints

Th - 10

F - 10 w/ 15x1:00 on/off @ T

S - Off

Total: 40 miles

Bit of a down week. Sunday was planned off. Tuesday and Saturday I took off cause I'm lazy. Actually Tuesday I felt pretty fatigued and thought I was getting sick. Saturday was just laziness. The small workouts were a nice bump to an otherwise ho-hum week.