(Road Racing and) Time Trialing and Training Thread - Week Ending 1/17/21

Started working with Nate Jenkins on Thursday. Really liking/looking forward to the plan that was put together. The workouts and paces are much more varied than I am used to (which is basically just hammering LT cruise intervals with an occasional VO2 max workout or progression long run) so a lot of this will be new to me. I started wearing a HR monitor on Thursday as well to keep myself honest on easy and recovery days (145 bpm) and collect more data about myself on other days. All I can say is holy cow am I weak aerobically.

Lower volume week with a day off. Pretty happy with the work put in during the second half.

M - 9 @ 7:50.

T - Off

W - 9 @ 7:17.

Th - 8 @ 7:52. Start of new plan.

Fr - 5 @ 8:03, 10x100 w/ 5m flying start and walk back on track 15.6 down to 14.2, 2.5 @ 8:28. Old mans still got some wheels! Felt very relaxed even at 14 second 100m pace.

Sa - 8 @ 8:27. Avg HR 143 BPM. First day with chest HR monitor. Little sore from 100s.

Su - 3 up @ 7:41 with a few surges in the last mile (143 bpm), 8 easy tempo @ 6:04 average 6:07/6:06/6:01/6:03/6:01/6:03/6:10/6:02 (175 bpm), 2 hilariously slow down @ 9:15 (147 bpm). Goal was to average 6:05 with nothing faster than 6 and nothing slower that 6:10. Super windy (20-30 mph gusts that always seemed to be going against me) so reasonably happy with the effort.

Total - 55 miles

Only other thing to report is my right shin is a tiny bit sore. Nothing too crazy and it isn’t impeding my stride or hurting walking around too much or anything but definitely a tiny bit tender. Not exactly painful when I touch the 2-3 inch spot where it is sore but I can feel the difference. Planning on icing a bunch today and taking some ibuprofen and then re-evaluating tomorrow.

Hope everyone had a good week.

RRR 6ft 184 (-3 more lbs) 37 y/o

Possible 6 mile March 3 and HM late March.

“Dont be a Dumb@ss” wise old man telling RRR not to increase miles so fast.

So cutback week after 2 large increases.

Sun - 5.5/4.5

Mon -3/3

Tues - 3/7 (started feeling the fatigue of that 14 miler last sat)

Wed - 4

Thur - 7 + 6x20s sprints

Friday - 4/4 Strong finish

Saturday - 11 as 7 strong 1.5 T 1/4 float 1.5 hard T w a kick. Jog down.

56 w a little quality. + 3 strong Lift sessions of an hour

The T session felt strong and fast. Did it off feel not GPS. I think I may run even faster without GPS as I am able to relax and jot constantly glance at the watch. Whatever pace it was it was the right one.

M, 45, 5'9, 140 (?)

Old PRs (from my late twenties): 16:30/34:20/2:44

Most recent race: 21:50-something 5k cross-country in August 2019

Goals: Get fit, have fun

M 50 Robert’s Hill trails easy – 2 x quarry loop plus lower loop, with three trips up the sledding hill. A little PF irritation yesterday but felt ok today, no problems while running. Chilly.

T 1:10 Sawmill Hills trails from Bean Farm easy – Springs to Brook to Wild Side to Kneebreaker to No Man’s and back. Chilly but nice running.

W 50 Burt’s Pit trails, mostly easy but picking it up for a couple of stretches around the Fenway and through the woods. A little heavy starting out, but not too bad, felt ok once I got going. Haven’t felt the PF in a couple of days.

Th 45 Fitzgerald Lake trails easy – out to the dam, around the point, a short loop, and back down the

pine needle hill and so home. Leisurely stroll in light snow.

F Walk in the woods with my wife.

Sat 1:00 Fitzy’s trails from Moose Lodge – Boggy Meadow with the brook loop, then out Marian Street to the creek, down the Middle Path a ways, and back. Very easy starting out, and kept it easy most of the way, but picked things up a bit on the Middle Path and Boggy Meadow coming back. Mild and wet after slush/rain overnight, with a few icy stretches, but decently runnable for the most part.

Sun Planned day off

4:35 for the week, up from 3:55 last week (No watch - checked clock at beginning and end and rounded down to the nearest five minutes)

Felt like a good step forward overall - still just getting back into things, but bouncing back quicker than I expected from my December layoff.

Have a great week, everybody!

Male, 42, 5’11”, 181 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 - Rest

T - 10 (7:39). Including 8 x .5 mile (6:25/avg) off :90 recovery jogs. Pacing an athlete.

W - 10 (7:55). Including 8 x .5 mile (6:38/avg) off :90 recovery jogs. Pacing Mrs. Stone.

Th - 10 (7:53). 9 x 1 mile easy, :30 fast (5:00/avg)

F - 9 (8:28)

Sa - 14.1 (7:22). 2 up, 4 (7:46), 4 (7:13), 4 (6:44), kick the last .1 (4:47).

Su - 15.6 hilly (8:36). 965 ft gain.

Weekly Total: 68.7 miles

YTD Total: 164 miles

Legs and lungs are both starting to come around. Plantar symptoms definitely have been improving. Mixing in some quality from pacing other athletes with my own quality. 10 weeks to go. 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 - 8.1 (9:19) / 4.1 (9:00)

T - 8 (8:54)

W - 10 (7:53). Including 8 x .5 mile (6:38/avg) off :90 recovery jogs. / 4 (8:59)

Th - 8 (8:55)

F - 12.2 (8:47)

Sa - 11.1 (9:08)

Su - 15.6 hilly (8:36). 965 ft gain.

Weekly Total: 81.1 miles

YTD Miles: 186 miles

Another nice week of volume and quality for Mrs. Stone. A planned cu back week this coming week before introducing the more challenging workouts.

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: 10 @ 6:52 (32, cloudy)

Tu: 10 @ 5:53 (47, sunny)*

We: 10 @ 7:57 (31, sunrise)

Th: 10 @ 6:45 (55, sunny)

Fr: 10 @ 6:38 (35, sunrise)

Sa: 10 @ 7:49 (45, sunny)

Su: 10 @ 7:21 (35, cloudy)

Total: 70 miles

*Turned into a true tempo run for about 5 miles, closest thing to a workout in months. Wasn’t easy! Splits: 6:28, 6:16, 6:09, 5:51, 5:36, 5:27, 5:24, 5:26, 5:24, 6:44.

Wednesday ran down around the Mall and Tidal Basin, a normal loop with some modifications. Saturday ran on a trail connecting several of the Civil War forts surrounding the city. Sunday went downtown for the modern equivalent.

S - 6

M - 10

T - 10 (10 x 35s hill sprints)

W - 4

Th - 8

F - 10 (15 x 1:00 on/off @ T)

S - 12 (mountain trail)

Total: 60 miles

I'm happy with this week. Legs are tired but ready for a small bump in volume.

M52, 5’6”, 125

After the down week last week (lower back scare), here is how it went this week. Took Sunday and Monday off, and so I had two consecutive days off prior to running five days straight this week...

M: off

T: 13.13 at 6:40 overall...hilly bridges route...felt great in second half...7:26, 7:24, 7:10, 6:52, 6:49, 6:51, 6:33, 6:32, 6:27, 6:30, 6:19, 5:57, 5:50, 0:48

W: 13.14 at 6:47 overall...felt better in second half and just kept going...7:23, 7:16, 7:06, 7:00, 6:48, 6:48, 6:47, 6:44, 6:35, 6:33, 6:29, 6:22, 6:16, 0:48

T: 15.25 at 6:42 overall...in dark after work...hilly bridges route...finished 6:28, 6:39, 6:29, 6:36, 6:24, 6:22, 6:16, 6:20, 1:34...felt great in finish....went with the pace that came to me and did not try to push...794 feet of elevation gain

F: 11.5 at 6:55 overall...AM after PM...a little tired...cold and damp...6:36, 6:32, 6:27, 3:17 to finish

Sat.: 12:51 at 6:50 overall...cold and damp...6:39, 6:40, 6:37, 6:29, 3:08 to finish

Sun.: off

65 miles

Added a new watch to the collection this week (FR45), and I finally paired the new watch and my others with a device. So, I now have a wealth of data. Did not really need it, but it is interesting nonetheless. People have asked about how hilly my runs are and so now I can post some numbers, as in the 794 feet in that 15.25-miler. I have yet to use the watch on an “in the hills route,” which is likely hillier than the bridges route...

My body seems to have liked the two off/five straight schedule. Hmm...

"In the middle of the summer, or even 20 below. I'm a bad mother expletive, I'm way too expletive cold." -Nathaniel Hale

64 miles.

Lost a double early in the week to a meeting overrun, and all of yesterday to roads I deemed impassable due to icing, but this week was the most coordinated I've felt while running in 10 months, so we'll call it good.

GT - Well then it was a good week for you.

Forgot to mention...my “half” (13.13 mi) splits for the three in a row were, 1:27:27, 1:29:01 (13.14), 1:28:54...

Female, 46, 5'4", 106

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

Goal races: Myrtle Beach Marathon on March 6.

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

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

M: 8 miles very easy on treadmill (9:07); upper body weights/core; 4 miles very easy outside (8:47) plus drills and 2 hill strides

T: 12.5 miles including a treadmill workout of 7x1K with 75 second jog plus 6x 45 seconds hard with 75 second jog. Splits for the 1K repeats were supposedly 3:51, 3:52, 3:53, 3:52, 3:53, 4:00, 3:53 (I suspect I lost signal on the slow split. I think these all might have been slightly slower than reported). Followed with leg strengthwork and 500 yards recovery swimming.

W: 50 minutes pool-running and streaming yoga.

Th: 8 miles easy outside (9:14) plus drills and strides, then upper body weights/core and 4 miles easy on the treadmill (8:47)

F: 16.5 miles, including a workout of 2x5 miles at marathon effort with 1 mile float in between. Paces were 7:05 for the first 5 miles and 7:00 for the second 5 miles. 1 mile float in between in 7:56. Followed with 500 yards recovery swimming.

Sa: 50 minutes pool-running and streaming yoga.

Su: 10.5 miles very easy outside (9:19), upper body weights/core, and then 1.5 miles very easy on treadmill (8:57) to check the Runn sensor (I think I've figured it out).

Had to deviate from my preferred locations for workouts this week. On Tuesday I headed to the track, but it was ever so slightly iced. Other people were running on it, but I decided not to risk it. So it was the treadmill for me. I suspect the reported paces on Tuesday slightly overestimated my true pace (still working on getting my Runn sensor to work correctly).

I would normally have done Friday's long run on a weekend, and on fast and flat Hains Point in DC. But due to everything going on in the DC area, I decided to move the long run to Friday to make sure it got done in case the world ended this weekend. I also did the workout back and forth on the W&OD trail between Columbia Pike and Falls Church - that route had the benefit of not having any street crossings. However, the W&OD is not flat (long steady climb or descent, depending on the direction). And it also has several annoying underpasses that throw my Garmin off. But it was the best choice available, so I went with it.

It's a petite violin type of whine but my running routes are getting really limited. Hains Point is closed until at least Thursday due to inauguration security. And I'm just not comfortable going to DC to run right now. My concerns are less about physical risk and more about something (anything) happening while I am on the DC side of the Potomac River and then having trouble getting home to Northern Virginia due to emergency road/bridge closures. Better to stay on my side of the river for now.

darkwave - I kind of figured your post this week would feature some interesting details. I, too, was a bit concerned that the world might end, though that is not the reason I did my long-ish run on Wednesday. My impetus was mostly the mild weather. Gotta go hog wild on those days in winter. I gather you are registered for Myrtle Beach? You have me thinking. Any water at that race? Safe road crossings? Anyway, all the best and be safe. You can always run out here with me...?

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 / 1:10:30 *pacer

Full 2:32:50 / NT

Upcoming Races:

01/17 50K (Pacer)

M: easy, 8M

T: easy, 8M + strides

W: track: 2k-16-12-8 Ladder(6:23, 4:57, 3:40, 2:22), 8M

T: easy, 7M

F: off, —

S: easy, 5M + strides

S: road: Pacing duty for 50K Canadian Record(13.1 miles @ 1:10:30 ~5:23pace), 15M

01/17 Total 51 (6d)

01/10 Total 56 (6d), LR=15

01/03 Total 58 (6d)

2021: 165 mi / 3 wks / 18 days

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

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

M/37/146

PB - 4:43, 16:16, 1:15:36

Goals: 5k- sub 16

M- 7.1 @7:23

T - 4.25 @ 7:30 (am); 2.15up, 5x1k (3:15.8, 3:16.8, 3:15.0, 3:16.4, 3:14.9), 3.16 down (PM)

W - 10@ 7:09

Th - 8.1 @ 7:12

F - 2up, 4 tempo (5:39), 2 down (AM); 4 @6:57 (PM)

Sa - 10.25@7:44

Su - 16@ 6:48 last mile at 6:19

Total - 77 miles

Higher mileage week, hence the heavy legs today. Felt pretty good though this week. The doubles really make me feel better at the end of the day. I like them. Two good quality days with a 5k paced workout Tuesday and a tempo on Friday. All felt pretty good. Windy today on long run and heavy legs/heavy shoes, so not worried about the slower pace and the not that strong cutdown on the back half. Felt the effort, and that’s what is important. Felt like a solid building fitness week.

Hello everybody, hope training is well and you are all healthy!

Another pretty good week here, was a mixed bag of weather.

Monday- 14.40 miles 1'38"42 (6:51 avg) after another snow storm.....

Tuesday- 14:51 miles 1'30"51 (6:16 avg)

Wednesday- 7.51 miles (15x1 one one off, 4:30-5:00 pace, and took a fall on ice 20 minutes in) 42:21 (5:38 avg) then heading back home after, 6.90 miles 47:22 (6:51 avg)

Thursday- 14:51 miles 1'34"25 (6:30 avg)

Friday- 14.01 miles 1'30"47 (6:28 avg) and .50 miles 3:38 (7:19 avg)

Saturday- 6.93 miles 42:50 (6:10 avg)

Sunday- warm up 3.50 miles 21:52 (6:15 avg) 5k race 15:48, cool down .30 miles 2:31, 6.37 miles 40:56 (6:25 avg) and ran a short workout later in the afternoon- 5x1 on one off 1.70 miles 9:57 (5:52 avg)

93.9 miles and just under 5,000 ft of climbing on the week.

Not sure what to think about the week, and I know the warm up for the race was not smart (too fast even though in the past that was not a big deal). The ice earlier in the week gave me issues with my hamstring I have been dealing with since June. I can run fine, its just annoying.....

Another race next week, then 2-3 in February when I actually will be 40.......

Have a great one all.

GNR1 wrote:

S: road: Pacing duty for 50K Canadian Record(13.1 miles @ 1:10:30 ~5:23pace)

Left us hanging dude! Was it a great success and records were shattered?

Male - 43 - 6’2” - 185 lbs

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

Transition week, little bit of aerobic work Wednesday and Sunday, rest easy. A few niggles have been cropping up, nothing major, tight right hamstring, left knee a little squeaky. Had been dragging some weird foot pain (somewhere between 1st and 2nd metatarsal, right foot), managed to track it down to a specific pair of shoes, threw them out of the rotation. All good now. Instead, started feeling discomfort towards the heel, on the in-side of the same foot (google tells me: abductor hallucis), noticeable swelling. I'll keep it easy this week.

M: Rest

T: 15Km (6min/Km)

W: 18.5Km (5/Km avg), w/ 2 by 3Km @4/Km on 400 jog

Th: 13.5Km (6/Km)

Fr: 6Km (6/Km)

Sa: 33Km lsr (4:40/Km)

Su: 17Km fartlek (4:05/Km avg)

Weekly Total: 103Km (64 miles)

Sunday was meant to be 2 by 5 threshold. GPS flipped its sh!t midway through. Instead of running by feel and ignoring the splits (like a grown up), decided that f-k it I'll do whatever.... Long run maybe a touch too hot for my old slow -ss on a down week, but it felt good and effortless.

Wishing a great week to you all!

M35, 6'2, 172 lbs

Goal Race: 2021 Chicago Marathon ADP

Next Race: Run on the Bayou 5K

Overall Goal: Stay Injury Free

Mon - 35 min elliptical & Strength Training

Tues - 2 mi WU, 6.10 mi @ 5:47/mi, 2 mi CD

Wed - 5.54 mi @ 8:12/mi | Strength Training

Thurs - 10.12 mi @ 7:21/mi

Fri - 2 mi WU, 5.03 mi @ 5:48/mi, 2 mi CD

Sat - 6.10 mi @ 7:48/mi | Strength Training

Sun - 14.10 mi @ 7:06/mi

This was my highest mileage week since my injury at 56.47!

Tuesday's workout was 800-400-400 with 200 jog between reps and 400 jog between sets. Here are those splits - 2:43, 74.9, 74.3 ... 2:35, 74.1, 73.4 ... 2:34, 73.3, 74.2 ... 2:35, 72.3, 73.3. My coach was a little upset at me, because I was outside of pace targets - 2:38 for the 800s & 75 for the 400s - but I felt totally under control.

Friday's workout was four sets of three 400s at varying speeds. My coach wanted me to start out at 78, hit two sets at 75 & then close out in 73. Here are those splits - 79.7, 81.6, 79.3 ... 75.6, 74.9, 74.5 ... 75.1, 73.7, 73.7 ... 70.4, 71.9, 71.9. Just like on Tuesday, everything felt under control with this run.

I can tell that the new strength program that I started is paying dividends. While I was quite sore when I warmed up on Tuesday and in the first few miles on Thursday, it was a good sore. It meant that I put in some work the day before & I am getting stronger. A typical Monday now is back squats, deadlifts, farmer's carry & some other exercises.

I took the entire week off up until yesterday. I just nursed my sore glute with foam rolling, ice, biofreeze and compression. I think I feel good enough (injury free) to get started.

Tentative weekly plan:

6 x (80 to 90 minutes) + 1 Long Run (rotating 2:00, 2:15, 2:30)

Prove that I can do the whole duration at Dead EZ effort first, then slowly ease up on the intensity. Be patient. Focus on form and relaxation.

I suspect, right now that should cover about 65 miles in a week. Mileage will dramatically increase as I speed up over time.

My first run yesterday was 85 minutes, 8.9 miles at 9:35 avg pace. It felt Dead EZ but my average HR for the run was a whopping 137 bpm! Wow. Before the injuries in early November my HR at 9:35ish pace was roughly 115 to 120 so I've got some work to do. My legs do feel slightly sore, so I did get a training effect out of that run, even though it doesn't sound like much.