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

hhw - glad the foot is feeling better

Mrs Stone - Looks like another RRTT posterchild for higher mileage and consistency turning into success, impressive HM and final 5k

Lanc - I will be back on some Tuesday soon enough, think the foot is getting better. Solid long run. When are you getting your LR T-shirt?

General - Good job running through the cold/snow the last few weeks

Zm - 21 minutes for 4 miles in snow covered paths just sounds unbelievable. With people racing at those speeds, it's incredible to me that no one fell. Or did they? I'm sure you were all slipping all over the place. I get stressed out just doing moderately paced runs on snow covered routes!

BHViking, I'm not sure as everything here is wave starts. Every 30 minutes a different group goes. As the day went on, everything was melting quickly. I was in the 9:30 wave and the conditions were so so. I would not be surprised if people fell especially in the 8:30 and 9:00 times, but watching most people were not running hard.

We have another stupid storm that might drop 4-10" of snow, but I don't race again until the 7th of March. I'm hoping 15:20 to 15:30 will happen on that course. I feel like my goal of sub 15 is right there, I just need the right course, a few workouts here and there and I might get there. I officially will be 40 tomorrow.

M42

PRs

18:05 11/20

38:03 3/18

1:23:52 11/18

First marathon is in 3 weeks

M-5 @8:33 elliptical

T-9 progression @7:04 (5:51 last mile), 1.2 mile C/D

W-9 @8:46

T-7.5 @8:05 elliptical

F-11.5 @7:35 moderate/hills 627' gain

S-20.5 @7:24 steady

S-9.25 @8:26

73 total

dirtroadSC wrote:

M42

PRs

18:05 11/20

38:03 3/18

1:23:52 11/18

First marathon is in 3 weeks

M-5 @8:33 elliptical

T-9 progression @7:04 (5:51 last mile), 1.2 mile C/D

W-9 @8:46

T-7.5 @8:05 elliptical

F-11.5 @7:35 moderate/hills 627' gain

S-20.5 @7:24 steady

S-9.25 @8:26

73 total

Sub 3?

Zm swift-impressive running in tough conditions!

HHW- glad you are able to run again.

Mrs Stone- congrats on crushing that HM TT!

highhoppingworm wrote:

dirtroadSC wrote:

M42

PRs

18:05 11/20

38:03 3/18

1:23:52 11/18

First marathon is in 3 weeks

M-5 @8:33 elliptical

T-9 progression @7:04 (5:51 last mile), 1.2 mile C/D

W-9 @8:46

T-7.5 @8:05 elliptical

F-11.5 @7:35 moderate/hills 627' gain

S-20.5 @7:24 steady

S-9.25 @8:26

73 total

Sub 3?

Hope so. As long as the weather stays cool, I think I have a shot.

Your half PR puts you right on the bubble, IMO - but your mileage is pretty strong. I think in good weather, you'll get it. Saw your username (SC), are you racing in Savannah on the 13th? I had hoped to, but I have to work that weekend.

rucker wrote:

Your half PR puts you right on the bubble, IMO - but your mileage is pretty strong. I think in good weather, you'll get it. Saw your username (SC), are you racing in Savannah on the 13th? I had hoped to, but I have to work that weekend.

Yes, Skidaway island. My half PR was during my struggle with shin splints and maybe 40-45 mpw average. I've averaged 66.6 the last 12 weeks with a peak at 82.5 last week. Hopefully that's enough.

S - Off

M - Off

T - 11 with Workout 1

W - 12 in 3-6" snow

Th - Off

F - Off

S - 10 with Workout 2

Total: 33 miles

Workout 1 - 4 x 200m + 5 x 300m + 4 x 200m (equal distance jog rest + 400m jog between sets). Ran 34s and 52s across the board. Had 1-2" on the track, but cleared the start/finish lines and made dashes down the curve in lane 4. Spikes were grippy enough for no slippage.

Workout 2 - 3 x 1600m cruise intervals (200m jog rest) in 5:54 avg. I had planned for 4 reps and some 200s, but I was gassed after the 3rd, and my pace was slowing.

A horribly inconsistent week. I'd planned to take Sunday off, but not the other days. A mix of laziness and perhaps a touch of seasonal depression. Trying to be more consistent this week.

RunnerSam wrote:

Lanc - I will be back on some Tuesday soon enough, think the foot is getting better. Solid long run. When are you getting your LR T-shirt?

Thanks, long run was a good one this week. As for the LR T-shirt... it arrives today. For those that didn't see, i was the first to respond to the thread about the new site (logged on at the right time I guess) and left some comments, Wejo offered to give me a free shirt. I ordered the old school Yellow shirt rather than one of the GOAT ones, mainly b/c my son loves the color yellow and he always wants me to wear yellow shirts (of which I own, NONE). The things we do for our kids.

dirtroadSC wrote:

rucker wrote:

Your half PR puts you right on the bubble, IMO - but your mileage is pretty strong. I think in good weather, you'll get it. Saw your username (SC), are you racing in Savannah on the 13th? I had hoped to, but I have to work that weekend.

Yes, Skidaway island. My half PR was during my struggle with shin splints and maybe 40-45 mpw average. I've averaged 66.6 the last 12 weeks with a peak at 82.5 last week. Hopefully that's enough.

Hey dirtroadSC, with similar mileage, age and half time I broke 2:55 if that helps. The key for me was running entirely by feel and let my pace go down on the uphills. I was for sure the slowest person on the steeper sections by a fairly wide margin but I'm pretty sure I ended up beating everyone who passed me on those sections. It's really surprising just how important that was for me in the marathon specifically but everyone's different! I hope everything comes together for you.

Happy Birthday Zm! Welcome to the 40 club.

Happy 40, Zm! I remember my 40th...pretty uneventful...I was not even a runner...not yet.

My focus this week was resting/healing my knee...and some weather avoidance. Ran only three days and am glad to report that the knee is improving. It likes the rest. So, will keep playing it day-by-day. Do not want to be an old guy with shot knees...

M: off

T: off

W: 12.51 at 6:58 overall...felt sluggish but better in last three miles, finished 6:51, 6:39, 6:38, 6:25.6, 3:10.2

T: off

F: 9.5 at 6:51 overall...7:32, 7:24, 7:09, 6:58, 6:56, 6:48, 6:39, 6:25, 6:09.3, 3:02.3...full progression

Sat.: 9.5 at 6:47 overall...7:32, 7:23, 7:07, 6:54, 6:48, 6:41, 6:33, 6:21, 6:10.4, 2:56.5...full progression

Sun.: off

31 miles

Still resting. Will probably run tomorrow.

jewbacca wrote:

S - Off

M - Off

T - 11 with Workout 1

W - 12 in 3-6" snow

Th - Off

F - Off

S - 10 with Workout 2

Total: 33 miles

Workout 1 - 4 x 200m + 5 x 300m + 4 x 200m (equal distance jog rest + 400m jog between sets). Ran 34s and 52s across the board. Had 1-2" on the track, but cleared the start/finish lines and made dashes down the curve in lane 4. Spikes were grippy enough for no slippage.

Workout 2 - 3 x 1600m cruise intervals (200m jog rest) in 5:54 avg. I had planned for 4 reps and some 200s, but I was gassed after the 3rd, and my pace was slowing.

A horribly inconsistent week. I'd planned to take Sunday off, but not the other days. A mix of laziness and perhaps a touch of seasonal depression. Trying to be more consistent this week.

DBAP

Just checking in because I raced the (virtual) birkiebeiner today. Local ski club put together a 45k course that was 5x9k laps.

Was fun to get in a good hard effort but weather was warm. Was 50F earlier this week and was 40F this afternoon so it was like skiing on mashed potatoes.

As someone who's more of a mid distance type this was a long race for me and I could have paced it better. Wish I could blame it all on conditions breaking down as it got warmer but the splits don't lie.

1: 33:05

2: 34:47

3: 35:13

4: 37:34

5: 38:33

Ouch!! Still barely got my 3 hour goal though with a 2:59.

Pewow - almost three hours of skiing on mashed potatoes is baller. That’s the antithesis of DBAP.

No joke .. what is your HR like that whole time? I know XC skiers are aerobic animals

The Stone Cutter wrote:

Pewow - almost three hours of skiing on mashed potatoes is baller. That’s the antithesis of DBAP.

You got it. Nice work, pewow...