(Road Racing and) Time Trialing and Training Thread - Week Ending 1/10/21

Down week for me. Back up next week. Biggest news was that I got a coach. Not sure when the first week will be but looking forward to it. I was generally feeling a bit rudderless and have a tendency to make bad decisions when left to my own devices so it seemed like a good idea.

M - Off. Needed it.

T - 8 @ 7:29. Overslept.

W - 9 @ 7:21. Was going to be MLR but very icy so shifted things out.

Th - Overall avg. 6:53. 1 up, 10 progression 7:30 to 5:47, 2 down. Felt ok. 5:4x miles feel faster than they should.

Fr - 9 @ 7:47. Felt fine.

Sa - 9 @ 7:45. Felt good by end of run. Brittle to start.

Su - 16 Avg. 6:43. 3 up then 11 between 6:30 and 6:50. Finished in 6:15/5:44. Felt pretty strong. I am becoming a machine at running 6:40 miles.

Total - 64 miles

"I drink too much beer, I should eat more vegetables. Then my waistline would be like I remember it" - Michael Eagle II

76 miles.

Male, 42, 5’11”, 185 lbs

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

Goals: Lose weight, regain fitness

Next Race: Two Rivers Marathon (3/28/21)

Goal Time: TBD

M - 6 @ 7:28. Progression 8:00–>6:40.

T - 6 @ 8:14

W - 10. Including 6 miles of “in and out” quarters at “hard” / “steady” efforts. Averaged 6:12 / 7:11 for the respective segments. 6:42/avg for the 6 miles.

Th - 9 @ 8:40

F - 8 @ 8:29

Sa - 13. Including 3 x (7:37 / 7:13 / 6:36 averages). 7:09/avg for the 9 miles.

Su - 13 @ 8:08

Weekly Total: 65 miles

YTD Total: 95 miles

Solid Week 1 of a planned rebuilding marathon cycle. 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: Two Rivers Marathon (3/28/21)

Goal Time: sub-3:20:00

M - Rest

T - Rest

W - 11.1 @ 9:17 / 4 @ 8:40

Th - 9 @ 8:40

F - 13.3 @ 8:30

Sa - 13 @ 8:58

Su - 13. Including 3 x (8:15 / 7:49 / 7:21). 7:48/avg for the 9 miles.

Weekly Total: 63.4 miles

YTD Miles: 105 miles

Ended up taking just two days off after her 105 mile week since she was feeling good. Picked up right where she left off. Workout today went smooth as silk.

RRR 37 6ft 187 (-3 lbs)

Eating all the veggies and none of the beer.

Sun - 5

Mon -7/3

Tue - 11/2

Wed - 4/3

Thu - 7/3

Fri - 5

Sat - 14

64 + 5x lifting

Solid week of miles. Feeling good. Down some pounds. Should easily be sub 180 first week of feb or so. Then things should start clicking.

Male - 43 - 6’2” - 185 lbs

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

Half TT earlier today. Rest of the week was mostly easy, a bit of aerobic work Wednesday (getting a feel for HM pace).

M: Rest

T: 18Km easy (6:05/Km)

W: 23.5Km w/ 3 by 3Km @4/Km on 1Km float R (~4:30/Km)

Th: 16Km easy (6:25/Km)

Fr: 14Km easy (5:50/Km)

Sa: 8.5Km easy w/ strides (5:50/Km)

Su: 1/2 TT - 83:45, 2Km WU/CD

Weekly Total: 103Km (64 miles)

Pretty OK with that semi. Looks more or less on par w/ 10K last week (+/- GPS shenanigans). Got a little scared in first cple of Ks, HBR and breathing shot up to steady-state HM levels almost instantly, worried I'd drift off and explode halfway through. Didn't, remained steady, actually ran fairly even splits. On an out-and-back, a little headwind on the out. The back felt a little more comfortable. Taking it easy for a cple of weeks, then likely start another cycle. Would love me some races this Spring!

Catching up on last week's: Grats to Tyler on that 10 miler (and thx for a fun race report!), thx to gfmah for the kind words, appreciated! Belated happy birthday to outsiderunner!

Tyler - helluva race. Beautiful execution and great recap

OR - Happy Birthday!

Mrs. Stone - WOW mileage!

Last week - 31, several short runs

This week

M - 4 @ no watch

T - 7 @ 7:40 - 3mi tempo @ 714/mi

W - 6 @ 8:06

T - 9 @ 8:00

F - 4 @ no watch

Sa - 12.5 @ 7:50 - did about 8 random hill sprints of 60-75s

Su - 8 @ 7:30 - progressive. Closed with a run to the barn mile @ 6:05

51.5

65.5 YTD

2021 goals:

Stay healthy and have fun running (at altitude!)

Mileage PR

Snag a PR - 5k & 10k leave some low hanging fruit

Moving to Denver in three weeks!

M, 45, 5'9, 140?

Long ago PRs: 16:30, 34:20, 2:44

Most recent race: Just under 22:00 for 5k cross-country (coming off injuries on a 95 degree day, but still...)

A good step forward as I work my way back into things:

M 35 Robert’s Hill trails easy. Quarry loop plus lower loop, with 2 x sledding hill. Fairly mild after light snow overnight. Felt fine.

T 45 Fitzgerald Lake trails easy. Out to the dam, out to the point, to the pine needle hill and back. Mild, a little muddy in spots. Felt pretty good.

W 40 Burt’s Pit trails, mostly easy but picking it up for a few stretches around the marsh and through the woods. Starting to get oriented and piece together a fun loop here.

Th 1:10 Sawmill Hills trails from Bean Farm easy. Ran the ridge loop: Wild Side, Middle Earth, Hairpin Hill, Upper Path, and back. Managed to take about four wrong turns trying to get from Wild Side to Middle Earth, which may be a record, but everything went smoothly otherwise. Longest run of the cycle so far.

F Didn’t get out – family stuff.

Sat 45 Sawmill Hills trails from main trailhead easy. Ran the short loop slightly extended: up the Snakes, across on Shipley's Shortcut, back up the Blue Trail, out to the second Blue/White junction and back. Nice day, felt fine.

Sun Planned day off.

Running without a watch - times are time elapsed rounded down to the nearest five minutes. Total just under 4:00

Have a great week everybody!

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)

M: easy, 8M

T: road: steady(6M @ 6:00 pace), 10M

W: easy, 9M

T: road: moderate progression(7:30->5:50), 8M

F: easy, 6M

S: long run, 15M

S: off, —

01/10 Total 56 (6d)

01/03 Total 58 (6d)

2021: 114 mi / 2 wks / 12 days

2020: 3,064 mi / 52 wks / 296 days

2019: 2,811 mi / 52 wks / 296 days

Decent week for me. Hoping for a bit more volume but got in 3 days with some amount of quality, which is good. Work is going to be crazy for me through mid February, so honestly if I can repeat weeks similar to this I will be in a decent place.

M: 8 EZ in the dark, cold, and rain

T: Off day (somewhat planned)

W: 8 miles w/ 4 x 3 mins at 5:45-5:50 pace. Probably 5k pace or a bit faster for my current fitness. Dark, cold, and rainy again.

Th: 6 EZ. Cold and dark but no rain today.

F: 3 mile tempo in 18:45 (6:15 pace), 8 total. Probably between 10k-HM pace for me at the moment. Dark and cold.

Sa: 8 EZ. Actually got to run in the daylight.

Su: 7 progression from 7:16 down to 6:34, 8 total. Pleased with the effort and was relaxed throughout the progression.

Total: 46 miles

M 25 6' 133ish

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

Monday: AM 3x2 mile threshold (2 min rec) 10:16, 10:06, 9:56 12+ total PM 4.5@6:41+4x15 second strides@400 effort (17.5 mi day)

Tuesday: AM 5@7:30 (travel day)

Wednesday: AM 8.6@7:15 +6xstride PM 4.1@7:48

Thursday: AM 18x400 (70.5 avg)+4x200 32-->30 11.5 total PM 4.5@6:56+8xstride

Friday: AM 5.1@7:51 PM 4@8:16

Saturday: 16@7:03

Sunday: AM 6.8@7:32 PM 4@7:57

Total: 88.3 miles. Monday workout was the best of my life. I'm shocked that my threshold is basically 5 minute pace now. It bodes well for the half marathon in two weeks and it tells me I have a huge base built for when I start sharpening up for track season. I'm back up at altitude and I'm struggling a little bit. Hoping that I feel better soon.

THICC - Thank you!

M52, 5’6”, 125

After a scare post-run on Monday, things seem to be okay with my lower back. My educated guess is that it was the shoes (Asics DS Trainer). I managed to salvage some of the week, running without any issues on T, F, and Sat. Was unusually tired in Saturday’s run, though.

M: 6.5 at 6:24 overall...6:54, 6:50, 6:28, 6:21, 6:20, 5:54, 2:50...no pep

T: off

W: off

T: 7.51 at 6:32 overall...7:12, 7:00, 6:45, 6:38, 6:24, 6:07, 5:54, 3:00...not bad...full progression

F: 10.5 at 6:50 overall...cold...never really got warm...6:36, 6:34, 6:17, 3:02 to finish

Sat.: 13.5 at 6:54 overall...pretty darn hilly (west side of town)...breezy...6:48, 6:34, 6:37, 6:40, 6:35, 3:10...tiring run

Sun.: off

38 miles

All the best...

M/37/149 (+4lbs)

Probably need to cut back on the beer and cookies... but they're both still in the house, so...

Good week running, knee was flaring up a bit at the beginning of the week, took a down Sunday and Monday and things seem to have gotten better. Still stretching, rolling, and strengthening to keep things right.

M - 4.1 at 7:06

T - 2.1 WU, 4 mile tempo (at 5:39 pace), 2.5 (strides and cool down)

W - 9.1 at 7:17

Th - AM - 4 at 7:30, PM - 2WU, WO (details below), 2 CD

F - 8.2 at 7:21 (grass)

Sa - 18 at 7:20

Su - 10 at 7:11

Total: 70.7 miles

Workout on Thursday outlined below:

4x300(60sec RI) - mile-3k pace - 55.9, 53.6, 54.2, 53.6

1k T - 3:25

4x300 (60sec RI) - mile pace - 52.9, 51.3, 50.7, 51.7

1k T - 3:23

4x300 (75sec RI) - sub mile pace - 50.6, 49.6, 50.4, 50.0

Took 90 secs before and after 1ks

Trying to work on some speed/strength on track, de-emphasize the long run progression, and do two quality days during the week (Tempo and speed). Think this should set me up for another shot at sub-16 5k in the early spring.

Good weeks all, and a belated congrats to Tyler on the win.

HHW - congrats on the coach - I think it's always a good decision to have an outside pair of eyes.

Victor Nightingale - great quote!

Stone - good to see you back on the trail. Good that Mrs. Stone bounced back so well.

RRR - isn't beer a vegetable? Hops are plants, right?

Fatsos - congrats on the time trial - that had to be hard.

THICC MIKE - good luck with the move!

gfmah - as always I love your narratives.

GNR1 - some good work there.

jmar227 - good luck with the crazy work schedule.

Seppo - looking really good.

Outside Runner - glad you are feeling better!

LancRunner - some good work on Thursday!

Tyler - congrats on the win!

Sub-6 - haven't seen you post yet - hope you are doing well in all the local craziness.

Female, 46, 5'4", 107

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

Goal races: Myrtle Beach Marathon.

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

53 miles, 1000 yards swimming, and 2:30 hours of pool-running

M: 50 minutes pool-running and streaming yoga.

T: 7 miles easy outside (9:13) plus drills and strides, then upper body weights/core and 5 miles easy on the treadmill (9:02).

W: 12 miles on the treadmill, including a workout of 7x1K with 80-90 seconds jog in between. Splits were supposedly 3:55, 3:53, 3:49, 3:44, 3:44, 3:42, and 3:41 (I suspect my sensor was reading too fast for the last couple). Followed with leg strengthwork and 500 yards recovery swimming.

Th: 50 minutes pool-running and streaming yoga.

F: 8 miles easy outside (9:07) plus drills and strides, then upper body weights/core and 4 miles easy on the treadmill (8:51)

Sa: 17 miles, including a workout of 4/3/2/1 miles at marathon effort with 1 mile float in between. Paces were 6:56 for 4 miles, 6:51 for 3 miles, 6:42 for 2 miles, and 6:31 for the last mile. 1 mile float in between in 7:29, 7:40, and 7:35 (the 2 and 1 mile segments had a tailwind). Followed with leg strengthwork and 500 yards recovery swimming. .

Su: Streaming yoga and 50 minutes pool-running.

Whelp, the world may have gone crazy but I actually had a decent running week. I started a new long acting asthma med on Monday, and had a good workout on Saturday - perhaps the two are connected? Or maybe just coincidence?

BTW, thanks to all who responded to my question last week about the bump on my foot. Sorry I didn't come back - I just got too wrapped up in following other national events (which for me and other DC area residents are also local events...). The lacing suggestions were helpful, but also how I already lace my shoes. So I think I'm going to have to stick with just skipping the last 2-3 holes on my shoes until this thing goes down.

M36, 5’10”, about 160

Greatest Hits

3000m - 8:29i (2005)

Steeple - 9:24 (2005)

5000m - 14:36i (2005)

10k road - 31:15 (2008)

Half - 1:09:01 (2009)

Full - 2:25:14 (2019)

Mo: AM - 5 @ 7:10; PM - 5 @ 7:06

Tu: 10 @ 6:32

We: 10 @ 7:38

Th: 5 @ 7:17

Fr: 10 @ 6:25

Sa: 10 @ 7:59

Su: 5 @ 7:28 (+ 6.2 hike)

Total: 60 miles

Pushed the left soleus last Sunday, which caused some trouble this week. If I run too fast the left calf/Achilles is a problem, too slow and the right hip/glue tightens up.

———————————————

Darkwave - I’m all right, but definitely a jarring week. One of the reasons for the late post is that I hadn’t been entering notes daily as I normally would, since my mind has been elsewhere. Did a lap around the Capitol complex this morning and it’s pretty surreal, with guardsmen every few yards behind fencing around the Capitol, House and Senate office buildings, and Supreme Court.

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)

2021: 5k - 21:14

Upcoming Races: goal race end of March 10-miler (73min?); early March 8k tune-up

Summer: 3min 1k

Gfmah - love your reaction summaries! Thx for kind words, my speed is plenty compared to my endurance, so mostly working on that :-).

Tyler, your report was awesome ? , great run.

5k XC this week! Good fun. Individual starts, but at least a few other people around and chip timing, helps the mindset. Tapered, ended up with low volume week.

M - off

T - 10.6 @ 8:45

W - 3.6 @ 10:14 (trails)

Th - short walk

F - 5.8 @ 9:40, 2x90sec @5k pace

S - 7.7 total, 5k XC 21:14 (yay!)

Su - 7.6 @ 9:49, grass and trails, legs pretty beat up from yesterday

Total 35.3 miles

Race Report:

(For context, last New Year’s I ran a 24:37 5k on a nearly flat road course.)

1st mile is rolling, with significant net downhill. Plan was to get out quick to take advantage, can’t warm up into it. Went through 1/2 mile (marked) at 3:05 (ok, that might have been too fast), 1 mile at 6:20.

2nd mile features hills: short sharp downhills followed by climbs of various grades, but all down/up, climbing until higher than start. A woman I know slightly started a couple minutes ahead of me (she’s pretty badass, near 60 and runs 23min 5ks), closest thing to real racing was when I caught her on the hills and she drafted for 30 sec or so before falling back. That was fun, rest of the run, I pretended she was about to pull up on me as a mental spur.

Feeling slightly pukey, hit the 2mile mark at 13:35 (7:25 mile) and still had a little shallow climb before hitting peak course elevation. Relaxed as I crested it, expecting some relief from the burn and then got slammed by a head wind. Rest of 3rd mile was mostly shallow downhills, couple of modest climbs, included 2 hairpin turns & had to fight the wind in a couple spots, but was able to pick the pace back up somewhat overall.

Threw everything into the final straightaway finishing at 21:14 (6:55pace for 1.1). Good way to start 2021!

LancRunner wrote:

Workout on Thursday outlined below:

4x300(60sec RI) - mile-3k pace - 55.9, 53.6, 54.2, 53.6

1k T - 3:25

4x300 (60sec RI) - mile pace - 52.9, 51.3, 50.7, 51.7

1k T - 3:23

4x300 (75sec RI) - sub mile pace - 50.6, 49.6, 50.4, 50.0

Took 90 secs before and after 1ks

LancRunner, I like it? might have to try this one on for size myself.

GNR1 wrote:

LancRunner wrote:

Workout on Thursday outlined below:

4x300(60sec RI) - mile-3k pace - 55.9, 53.6, 54.2, 53.6

1k T - 3:25

4x300 (60sec RI) - mile pace - 52.9, 51.3, 50.7, 51.7

1k T - 3:23

4x300 (75sec RI) - sub mile pace - 50.6, 49.6, 50.4, 50.0

Took 90 secs before and after 1ks

LancRunner, I like it? might have to try this one on for size myself.

What’s the purpose of this workout ? Mixing hard R type work with I work in that manner.

Sounds like a mini lumberjack. (I don't rly know what lumberjacks are for...)