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

HHW - sorry about the foot

RRR - yeah the weather has been rough the last few weeks, I'm hoping to get out in the 6+ inches of snow tomorrow but at least it isnt as cold

jewbacca - Sounds like a good plan for BYU, you have quite a while before then to gain fitness

Stone(s) - solid mileage, is that fast finish LR-5k (for mrs) is accurate? 21:35

General - I am(have) going to add in some eccentric heel raises to see if it helps with my foot woes at all. Did some jump rope the other day which was not wise.

RunnerSam wrote:Stone(s) - solid mileage, is that fast finish LR-5k (for mrs) is accurate? 21:35

Hard to believe, but yes. :29 off her all-time 5k best at the end of 18 miles. And big negative split (7:11 / 6:54 / 6:53 / :38). Which goes to show:

A) She is a true diesel engine, not a rocket engine

B) She can improve that 5k time if she ever really wanted to attack it (she doesn’t, haha).

It's going to be fun to see her go ahead and break that 5k PR at the end of a marathon...

M, 23, 5'8/170

I shut it down Feb 4th, just cross trained hard last week on an assault bike and with the weights. Did 45-60mins/day of interval/strength training stuff and a lot of stability work for my lower legs and hips. Didn't feel a SINGLE urge to run for about a week, then started to crave it, gave it a few more days and started again on Monday the 15th. Feeling much better, keeping the mileage in the 30-40 range, still lifting and cross training too. Not gonna push the envelope but I feel much better after the break!

Male - 43 - 6’2” - 185 lbs

Second week at 70 miles, cold for most of the week, started warming up over the weekend.

M: Rest

T: AM 5Km (6:15/Km), PM 15Km (5:45/Km)

W: 8Km (5:35/Km) w/ 4 by 200m (38s-39s)

Th: AM 5Km (6:40/Km), PM 11.7Km (5:50/Km)

Fr: 8Km (4:47/Km) easy w/ strides

Sa: 38Km lsr (4:30/Km)

Su: 22Km (4:30/Km avg), 6.5up / 8 steady (3:55/Km) / 7.5down

Weekly Total: 112.7Km (70 miles)

Was meaning to do an actual workout on Wednesday. Felt so cold and uncomfortable I pulled the plug just a cple of intervals into it. Long run on Saturday felt good. Effort felt more like 5min/Km than 4:30 in spite of (moderate but noticeable) 200m elevation + headwind. More or less niggle-free, except for slightly tight hamstring.

M/37/6'/145

Work has been crazy this week so just getting around to posting my week...

RunnerSam - Hope that foot comes around... miss seeing you out there on Tuesdays

HHW - Bummer on the foot. You were really rounding into great shape. Hope it heals quick and you can get back out there.

All others - Awesome weeks. Looks like the injury bug is making it's rounds through the group, I hope I can avoid it! *knocks on wood*

My week last week:

M - 7 miles at 7:26

Tu - 4 miles (AM) at 7:13; PM - 2 miles WU, 5 mile tempo (5:38 avg), 2 mile CD

W - 10 miles at 7:08

Th - 8 miles at 6:43 (was crunched for time between meetings, so ran faster)

F - 4 miles (AM) at 7:09, PM - 2 miles up, Mona Fartlek (2x90sec, 4x60sec, 4x30sec, 4x15sec - equal rest), on around 5:00/5:15 pace, offs around 6:05-6:20 pace, 2.4 miles down

Sa - 10 miles at 7:24

Su - 14 at 6:30 pace - 7:11, 7:14 (snow covered section), 6:48, 6:36, 6:34, 6:32, 6:17, 6:20, 6:01, 5:59, 6:36 (snow covered), 5:55, 6:35, 6:28

Total - 74.4 miles

Good overall week, had a great crew to run with on Sunday (about 6-7 of us) and we cranked for a few miles for fun.

Might race on 3/20... we'll see.

Boy having ran on icey and snowy conditions for a week now .. i have noticed it works the stabilzer muscles a lot more. Little soreness here and there of a morning for the old man.

Maybe that will give me some extra bounce when its all over?!

Not sure if anybody on the thread has been affected by the storms (I think GNR1 is down in Texas?), but if you are, hope you're hanging in there ok.

Comments:

HHW: Sorry to hear about the foot. Has it improved any since the beginning of the week? If not, might want to have someone take a look at it.

RRR: Just gotta take what the conditions are giving you. And I agree with what you said about the strength-building effects of running in snow.

jewbacca: Nice work. Keep the comeback going.

dirtroadSC: Looking strong and ready to handle 26.2. That’s the longest long run of the cycle, I’m guessing?

Stone: Another solid week for both of you. About a month out now?

darkwave: What you said the “fast” part of the alternations feeling easier than the “slow” part of the alternations makes sense to me. If you think about it, the “work” of the workout at this point really lies in running the “recovery” faster, not in the “effort” per se.

ZM: Strong work – running in those temps definitely adds to the degree of difficulty. (Don’t know about you, but I’d reckon it’s worth a good 15-30 secs/mile?)

Sub 6: Ah, young love.

OR: Just gotta roll with the punches sometimes. Hope you’re back running strong.

Sam: Hope the foot is on the mend.

Seppo: Solid week. Hope you’re past the Achilles issue, but like HHW said, might be a good idea to hold off on the hill sprints for a little while. (Personally, I would hold off until you feel like you’re past the point of actively monitoring/managing it, and I’d want to have decent conditions, too – don’t want to be too tight due to cold or fighting with bad footing.)

runnerchef: Smart time to play the long game, agreed.

rucker: “Assault bike.” Shudder!

fatsos: Better not to press the issue on a speed workout if it’s too cold to get warmed up properly. That’s a very solid weekend. Impressed to see that you had something in your legs on Sunday after that long run the day before.

Lanc: Strong week. Nice work with that Mona fartlek. Going to be ready to roll this spring.

HHW: Sorry to hear about the foot. Has it improved any since the beginning of the week? If not, might want to have someone take a look at it.

It is actually much better thanks for asking. Probably TMI but whatever mass was in my right foot popped on Tuesday night while my 3 year old was in the bath. It was pretty gnarly all-in-all but the level of relief experienced was extreme. I tested things out with 4 miles yesterday and all went well. Took today off and will go 6 and 8 this weekend and then re-evaluate what next week looks like.

Good to hear. Weird how these things resolve themselves sometimes.