(Road Racing and) Time Trialing and Training Thread - Week Ending 2/14/21

0 miles for me this week. Foot has really acted up. Fairly hard to walk honestly. Was really hoping to see some improvement but honestly I’m hobbling around just as much today as I was on Monday.

RRR 6ft 18x 37

Upcoming 6 miler March 13 then mix in a lot of cycling when it warms

Sun- off

Monday - 8am heavy lifting 7pm

Tuesday - 6am 5pm

Wed - off ice storm

Thur - 4. Slickern$hit. Nice lunch lift

Fri - same 4 slick Heavy lift

Sat - 8 roads better. Felt stale.

Salvaged 42. + good lifting. Roads got worse than originally though. Front loaded some miles tho. High today is 6 and tomorrow is 3 w lows are kind -5 and -25 windchill and lots of snow. Bad timing for a build but. Hey as long as I get to the starting line healthy that is the goal. So another week in the books and healthy is a win.

Sorry to hear about the foot, HHW.

M, 45, 5'9, 140-ish

Old PRs: 16:30/34:20/2:44

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

Goals: Have fun, stay healthy, and gradually get back into decent running shape

My week:

M Didn’t get out – family stuff going on.

T 1:40 Bean Farm trails easy (running there and back) – Brook, Upper Trail, South Side. Snowing. Footing on the trails was pretty good, footing on the roads coming back was not. Equaled my longest run from the fall, which had been my longest run in a couple of years, and felt good overall.

W 1:20 Fitzgerald Lake trails easy (running there and back) – out to the dam, around the point, and a short loop, then back, picking things up a little on the road coming home. Somewhat scrappy footing on the trails, but very pretty in the woods.

Th 1:00 Bean Farm trails easy (from the trailhead) – Ice House, Wild Side, Middle Earth. Footing got scrappy on the second half of Middle Earth, but fun run overall.

F 40 park loop x 2 (roads) – mostly easy with a few pickups. Didn't feel super smooth, but ok enough.

Sat 1:10 Sawmill Hills trails easy – out to the cliff, on to the flat rock, and back. Didn’t sleep well and felt kind of tired, but ok.

Sun Day off.

5:50 total for the week (ballpark)

Kind of a wonky week, but fitness is starting to come along, I think.

S - 6

M - 12

T - 10 w/ 12 x 35s hill sprints

W - 12

Th - 4

F - 12 w/ 4 x 1600m @ T (200m jog) in 5:55 avg + 4 x 200m in 34 avg

S - 14

Total: 70 miles

Best week so far. It's looking like BYU is going to hold their home track meets in April and May. I'm setting a tentative goal to try to break my altitude 5k PR in May (15:25), although clearly I have a long ways to go.

M42

PRs

18:05 11/20

38:03 3/18

1:23:52 11/18

First marathon in 4 weeks

M-8 elliptical @8:27

T-4 miles of 2 min on 1 min off @6:22. 10 total with WU/CD

W-10.2 @8:55

T-11.5 @8:01 w 8×100m strides during mile 10

F-am 4 elliptical @9:06

F-pm 9 @6:48

S-6.2 elliptical @8:40

S-23.5 @7:52 easy/steady with hill repeats 973' gain.

82.5 total

Highest weekly mileage for me to date. Felt great this week. Felt like I could have run another 10 miles during my long run this morning.

Sorry about your foot HHW.

Male, 43, 5’11”, 179 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: 2:55:00 - 3:00:00

M - 4 (10:00) / 4.3 (8:53).

T - 11 (7:26). Including 4 x 1.75 miles (6:54) with 2:45 recovery jogs.

W - 11 w/Mrs. Stone (7:36). Including 4 x 1.75 miles (6:50) with 2:45 recovery jogs.

Th - 10 (9:01)

F - 10 (8:56)

Sa - 18.1 with Mrs. Stone and co. (7:44). Progression. 8:24–>6:51. Last 5k 21:35.

Su - 2.6 (8:33)

Weekly Total: 71 miles

YTD Total: 445 miles

6 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: 3:15:00-3:20:00

M - 8.1 (9:38) / 4 (8:53)

T - 10 (8:42)

W - 11 (7:36). Including 4 x 1.75 miles (6:50) off 2:45 recovery jogs.

Th - 10 (9:01)

F - 10 (8:56) / 4 (8:40)

Sa - 18.1 (7:44). Progression. 8:24–>6:51. Last 5k 21:35.

Su - 9 (8:51)

Weekly Total: 84.3 miles

YTD Miles: 485.5 miles

Female, 46, 5'4", 106

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

Goal races: ??? Athens (Ohio) Marathon on April 18.

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

59 miles, 1500 yards swimming, and 2 hours of pool-running

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

T: 12 miles, including 7 Iwo Jima hill repeats (2:00 up, 90 second jog, 25 second stride, 75 second jog). Followed with leg strengthwork and 500 yards recovery swimming

W: 10 miles very easy (9:28) and streaming yoga.

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

F: 12 miles on treadmill including an alternation tempo workout that mixed six 4 minute segments at 6:54 pace with five 1 minute segments at 6:36 pace for 29 minutes of continuous work. Full recovery and then 4x30 seconds at mile effort with 90 second jog in between. Followed with leg strengthwork and 500 yards recovery swimming

Sa: 10.5 miles very easy (9:22) drills, 2 hill strides, followed with streaming yoga.

Su: 14 miles progressive on treadmill, split as first 5 averaging 9:12, next 5 averaging 7:52, next 4 averaging 7:10, and then a ~.5 mile cooldown. Followed with streaming yoga, injury prevention stuff, and 500 yards recovery swimming + 20 minutes pool-running.

Friday's workout was on the treadmill by choice, since the treadmill prevents me from cheating for even a moment; Sunday's long run was on the treadmill due to icy conditions (in retrospect, I could have waited until about noon and headed out, but I liked getting the run done early).

I dialed back the alternation workout considerably, to 4 minutes slower/1 minute faster - that felt like the right level of work. Interestingly, the faster segment felt easier than the slower one - I'm pretty sure that's an indication that I'm in need of some more aerobic development (running feels easier when I go a little faster and can rely on anaerobic fitness).

HHW, hope you get healed up quickly. Hope everybody else is training well and not dealing with crazy cold temps.

Nothing crazy here this week. Race today was postponed. That was the right call as it was at least -7f with wind-chill values approaching -30.....

Monday- 15.12 miles 1'35"21 (6:18 avg) 17x1 min on one min off. It was very windy, so the minute on's were not as fast as I wanted, but it goes that way.

Tuesday- 15.59 miles 1'40"10 (6:25 avg) Hilly Run

Wednesday- 14.51 miles 1'34"48 (6:32 avg) Cold, breezy and hilly run. In the teens when I finally got out to run.

Thursday- 14.57 miles 1'32"08 (6:19 avg) Another hilly run.

Friday- 14.51 miles 1'33"08 (6:25 avg) 5 degrees out and the wind-chill was -12.

Saturday- 7.51 miles 49:11 (6:33 avg) Same temps as the day before.

Sunday- 14.50 miles 1'42"11 (7:03 avg) -7f out with wind-chills anywhere from -20 to -30.

Well, strange week overall. Should have cooled it on the hills. Oh well.

96.3 miles on the week.

Have a great one all.

HHW - really sorry about the foot.

RRR - agreed with the "healthy is win" and thanks for sending the ice our way.

gfmah - you have a trail called "middle earth"? That's pretty cool.

jewbacca - nice consistent week.

dirtroad - that's good news on the long run. Especially since you are getting close to taper.

Stone(s) - nice weeks for both of you. So...Mrs. Stone finished the last 5K of her long run just 6 seconds off of her 5K PR? Wow.

Zm swift - some brutal weather days for you.

M36, 5’10”, about 160

Mo: 10 @ 7:41 (26, sunny)

Tu: 10 @ 6:48 (48, sunny) track workout*

We: 5 @ 8:41 (35, cloudy); PM - 5 @ 6:53 (42, cloudy)

Th: 10 @ 7:40 (34, cloudy)

Fr: 10 @ 7:06 (31, cloudy) more track**

Sa: 10 @ 8:14 (29, freezing rain)

Su: 4 @ 8:53 (30, too icy)

Total: 64 miles

*5000m @ 16:35 (5:22, 5:20, 5:16, 37.6), 1000m jog, 4 x 200m w 200m jog (33.4, 35.0, 33.9, 33.4)

**10 x 400m w ~430m jog: 76.2, 75.2, 74.2, 73.3, 73.1, 72.4, 72.7, 72.7, 72.1, 71.6. (Mean = 73.4)

Thought about doubling back this afternoon to hit 70, but went for a muddy, wet hike while melting ice rained down on us instead (romance).

M52, 5’, 6”, 125

hhw: May your foot be better soon.

A forced rollback week for me. Left knee acting up after Wednesday’s run, and I decided to shut it down for a few days. Picked it up again today. Not too bad, but still not quite right. A cold, icy, snowy week anyway...

M: off

T: 14.25 at 6:39 overall...felt strong...7:25, 7:13, 7:02, 6:59, 6:52, 6:52, 6:46, 6:35, 6:27, 6:33, 6:20, 6:21, 6:07.3, 5:49.7, 1:26.2...good control

W: 13.13 at 7:04 overall...AM after PM...finished 6:55, 6:58, 6:49, 6:47, 6:39, 6:33, 0:51.5...tired

T: off

F: off

Sat.: off

Sun.: 8.5 at 6:38 overall...7:25, 7:22, 6:57, 6:40, 6:33, 6:23, 6:13, 5:59.5, 2:53.0...full progression

35 miles

13.5 mi in four runs, foot probably no better or worse after two weeks off. Plan to continue with the rehab while increasing mileage.

-RS

80 miles this week. Achilles flared up but I ran through it and it got better.

Q1: 5x2k (7:20, 7:08, 6:59, 6:55, 6:49) 70 second jog continuous

Q2: 15x1on/1off (avg 5:46)

Long Run 14.1 miles @7:14

Looking to hit at least 85 next week with some big workouts, hill sprints, and a longer LR.

Planned out a track training block. Goals 14:22 (because it's 69 pace) and 3:48. Now let's see if any meets are open.

highhoppingworm wrote:

0 miles for me this week. Foot has really acted up. Fairly hard to walk honestly. Was really hoping to see some improvement but honestly I’m hobbling around just as much today as I was on Monday.

Sorry to hear that man - smart to take some time off - perhaps worth seeing someone at somepoint.

Since misery loves company, am in a similar boat - have been dealing with abdominal issues for the past 8 weeks hindering my ability to push pace or up volume - taking 5-6 days off and go from there.

Play the long game! Racing doesn't start until the fall so we're not going to lose a "season" really...

Seppo Kaitenenn wrote:

80 miles this week. Achilles flared up but I ran through it and it got better.

Q1: 5x2k (7:20, 7:08, 6:59, 6:55, 6:49) 70 second jog continuous

Q2: 15x1on/1off (avg 5:46)

Long Run 14.1 miles @7:14

Looking to hit at least 85 next week with some big workouts, hill sprints, and a longer LR.

Planned out a track training block. Goals 14:22 (because it's 69 pace) and 3:48. Now let's see if any meets are open.

Watch those hills with the achilles dude. Common sense I know but achilles issues have a way of feeling better until they... well... don't.

The Stone Cutter wrote:

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: 3:15:00-3:20:00

M - 8.1 (9:38) / 4 (8:53)

T - 10 (8:42)

W - 11 (7:36). Including 4 x 1.75 miles (6:50) off 2:45 recovery jogs.

Th - 10 (9:01)

F - 10 (8:56) / 4 (8:40)

Sa - 18.1 (7:44). Progression. 8:24–>6:51. Last 5k 21:35.

Su - 9 (8:51)

Weekly Total: 84.3 miles

YTD Miles: 485.5 miles

Why do you post your wife's week on here? Should I start adding my girlfriend's training log to the thread?

Her training has been on this thread for years.. like some of the rest of us...He is just a gentleman to post it for her.

Achilles can be tricky .. i would heed HHW advice and also do .. the eccentric heel raises. I had a bad flare up years ago when first started running .. did 3-4 weeks of the heel raises and have never had an issue since. They work

Will do, thanks for the advice guys. When do you think it's safe to start doing hills or speedwork again?