(Road Racing and) Time Trialing and Training Thread - Week Ending 2/28/21

Honestly, this week was about as good as I could have asked for coming back after 10-12 days of pretty much no exercise. I was consistent, able to get 2 quality days in and I am slowly feeling some degree of fitness seep back into my body. HR to pace is pretty concerning still but getting better and my workout this morning was definitely a confidence builder. Foot is a non-issue for now although my right Achilles in that leg is now acting up a bit. Seriously considering a right leg transplant over here.

M - 8 @ 8:06. Avg. HR 145

T - 8 @ 8:03. Avg. HR 150

W - 2 up, 1 easy tempo @ 5:58, 2 miles of Aussie 200s, 2 down. Aussie 200s were 8 x 200 with 200 fast float in between. 35.xx avg. for the 200s/48.xx avg. for the floats. Felt surprisingly spry given time off recently. Normally this should be 3 miles or 12x but given this was my first workout back kept it a bit shorter.

Th - 8 @ 8:19. Avg. HR 144

Fr - 8 @ 7:57. Avg. HR 146

Sa - 6 @ 7:51. Avg HR 143

Su - 2 up, 8 easy tempo, 1 down. Avg. for easy tempo was 5:59. All miles between 5:56 and 6:04 so very even which is a bit surprising given it was very slick out there for the first and 2 and last 2. Got in a juice rhythm and felt much better than expected. Was worried about this one given I don’t exactly excel at these longer steady state efforts and my aerobic fitness is questionable at the moment.

Total Mile - 56

RRR 37 6ft 185.5 (post sat workout).

Good little week for RRR trying to get my legs back after snow jogging. The goal was some faster work for the 10k (short course it’s like 6.1 GPS) race in 2 weeks.

45 miles in 5 days

Q1 4x200 at 800 or faster pace. 32-32-33-33

Q2 on the roads 5 mins (5:50) 2 min jog 5 mins (5:53) 3 mins jog 2 on 2 off x3 (5:43 avg ons) 3 mins 1 mile T 6:03 3 mins jog 1 mile 10k 5:49. 10 miles total

Q3 on the track 3x200 90ish rest 36-38-37 5x1000 2 min walk 3:31 -30- 31-31-29 3x400 75-76-77 3x200 35-3-34. 3 mins between sets. 13 miles total

The Q2 on wed was ugly. Was having to push hard. Q3 on sat Was smoooooth. So legs bent back finally. Also two monster lift sessions one push and one pull of 15-16 sets each. Will taper those down these next two weeks and hope for some super comepenaation. Was def feeling the heavy lift session Friday on the track Saturday.

In the words of The Great One. “Just Bring It”

M - 43 - 6’2” - 180lbs (-5)

Tried a ladder on Wednesday, didn't go particularly well and felt it for a cple of days but I'm not mad. I might have been trying to do a few too many things at the same time; losing weight, bumped up mileage, reintroducing workouts, dlbing on easy days... I'll give it time though patience is not my strong suit! :)

M: Rest

T: AM 5Km (6/Km), PM 15.5Km (5:50/Km)

W: 19.5Km (avg 5:10/Km) w/ ladder: 200 / 400 / 800 / k / k / 800 / 400 / 200. 200's: 37avg, 400's: 1:19, 800's: 2:44, k: 3:30.

Th: AM 5Km (6:20/Km), PM 13Km (5:45/Km)

Fr: 8.7Km easy + strides (5:30/Km)

Sa: 32.5Km (avg 4:45/Km), 17 easy, 7@4:10/km, 8.5 easy

Su: 13.5Km (avg 4:17/Km), 2up / 4 by 1k@3:43 /km on ~800m float@4:20 / 5down

Weekly Total: 112.7Km (70 miles)

Needle started to move on the weight front, still a cple of kilos to go but the changes I've made are making a difference (thx to RRR for the fruits suggestion). Been a little disheartened on the pace on I've been hitting on intervals. Nearly identical to where I was at the beginning of my previous buildup. Not the end of the world, that buildup led to massive PRs* (* in GPS-measured TTs). But I was hoping for progress. But I'm not mad. I think the body is a little tired from all the changes. Once things settle hopefully the pace will pick up.

I felt pretty massive fatigue after that Wednesday ladder. Recovery the next day was a major drag, and I felt it up until yesterday's long run. Had planned to try ~10km @M in that run, stopped at 7. HBR and breathing were fine, I just didn't want to make the effort. Today energy levels were much better.

(OK I'm just rambling now...) So I picked up the adios pro, the fit is rly weird? Way narrow yet kind of long. The tongue was clamping down my feet uncomfortably. Busted some stitches to loosen it up, feels much better though a little funky still. The ride is OK I think? Only ran today's run in it. Feels light and responsive. Feels like barely any cushioning though. Yet legs not feeling beat up. But, caught some weird, unusual pains. Lower back is tender, and I pulled a muscle in my right armpit (WTF??). It's a little painful whenever I use my right arm. (/dear journal) Anybody running in them? Any experience to share?

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: Pacing Mrs. Stone

Next Goal Race: Jim Thorpe Marathon (5/23/21)

Goal Time: 2:55:00 - 3:00:00

M - Rest

T - 6.3 (9:16)

W - 10 (8:56)

Th - 11. Including 7 mile progression tempo (7:20–>6:42). 7:03 avg for the 7 miles.

F - 6 (7:51).

Sa - 10.1 (9:35)

Su - 19 miles (7:41). Including 4 miles (7:18) / 3 miles (7:12) / 2 miles (7:09) / 1 mile (6:59) with 1 mile moderate recoveries (7:55). 7:22/avg for the middle 13 miles.

Weekly Total: 62.5 miles

YTD Total: 554 miles

So after Mrs. Stone’s big time trial breakthrough last weekend, we are slightly shifting the game plan. I will now be pacing her in four weeks to hopefully a massive PR.

I’ll take a short recovery from the pacing duty and then put in an abbreviated more specific block of training for myself for Jim Thorpe, which is 8 weeks later.

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

2021 TTs: 20:24, 41:42, 1:29:51

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

Goal Time: 3:10:00-3:15:00

M - 7.2 (9:30)

T - 6.5 (9:16)

W - 10 (8:56) / 4.2 (8:54)

Th - 11. Including 7 mile progression tempo (7:20–>6:42). 7:03 avg for the 7 miles.

F - 7 (9:29) / 5.7 (8:41)

Sa - 10 (8:57)

Su - 19 miles (7:41). Including 4 miles (7:18) / 3 miles (7:12) / 2 miles (7:09) / 1 mile (6:59) with 1 mile moderate recoveries (7:55). 7:22/avg for the middle 13 miles.

Weekly Total: 80.6 miles

YTD Miles: 634 miles

The train keeps rolling. 4 weeks to go.

Fatsos - awesome job! The front loading fruit all morning (as much as want) is a great way to lose weight. We look to be in similar shape as well judging from the interval times

M36, 5’10”, about 160

Mo: 10 @ 6:43 (32)

Tu: 10 @ 6:38 (57 and windy) track tempo*

We: 10 @ 7:56 (37)

Th: 10 @ 7:17 (47, sunny)

Fr: 10 @ 6:41 (49, cloudy) hills

Sa: 10 @ 8:29 (42, cloudy)

Su: 10 @ ~8:03 (48, light rain) I’ll-advised track workout**

Total: 70 miles

*6400m tempo in 21:32, splits 5:25, 5:23, 5:23, 5:21. Good bit of flooding on the track. Winds 16-24 mph.

**2 x 1600m (5:21, 5:32) w 400m jog, 9 x 200m (36-39) w 200m jog. Goal was 4 x 1600m @ ~5:16. Track quite flooded, but the big problem was soreness from weight circuits Thursday evening. Why did I think it was a good idea to do a track workout when I’m having trouble standing up and sitting down?

Mn - 5 @ 7:00s

Tu - 6.25 @ 7:55s

Wd - 4 @ 8:15s

Th - Off

Fr - 5 @ 7:50s

Sa - 3 @ 7:00s

Su - 7 @ 7:55s

I believe the foot is on the mend, still feel it everyday and am rehabbing. 35-40 next week, maybe a workout

M 25 6' 135-ish

PRs: 1:58*, 4:12*, 8:25*, 15:00, 31:03, 1:08:31

Next race: Track 5k 3/21

Monday: AM 6.7@7:33+5x16 second strides PM 4.3@7:15

Tuesday: AM 4x2k threshold (80-second float rec) 6:56 avg, total 5.5mi@5:45 PM 6x1k threshold (200m in 48 rec) 3:28 avg, total 4.3mi@5:43. 19.1 miles for the day

Wednesday: AM 6.4@8:16 PM 4.7@8:25

Thursday: AM 6.5@7:55 PM 4.7@7:47

Friday: AM 12x2on/1off (5:15/6:15) overall 6.3@5:39 12 total PM 4.7@6:58+6x200@33avg

Saturday: 5.1@8:11

Sunday: 15.7@7:17

Total: 91.2 miles in 10:57. Biggest week ever. Double threshold on Tuesday, great fartlek Friday+200s. Committed to a 5k in three weeks.

Hello all,

Hope training is continuing to go well for everybody.

Another week here. Mid week snow was not fun, but I was gone basically the next day with not too much ice left behind.

Monday- 11.39 miles 1'08"39 (6:01 avg) then 3.12 miles 21:03 (6:44 avg) had to stop and fix a shoe issue.

Tuesday- 10.43 miles 1'01"23 (5:53 avg) and 4.07 miles 26:48 (6:35 avg) Neither this or the above runs were doubles.

Wednesday- 14.77 miles 1'33"28 (6:20 avg)

Thursday- 14.63 miles 1'43"25 (7:04 avg) snow, ice, wind and just cold. Never really got going at all on this run.

Friday- 15.02 miles 1'35"30 (6:21 avg) Good run on a hilly route.

Saturday- 6.59 miles 42:39 (6:28 avg) then stopped the watch, restarted it for this: 3.18 miles 15:54 (5:00 avg) 5k split was 15:24. Ran the rest of the run home- 4.39 miles 31:00 (7:04 avg).

I had no plan at all to do anything but just get my 1.5 miles in, however I ran out where I knew where a 5k route was and just went. Next time I will only run 3 miles, as well as wear lighter shoes and see if I can get under 15. I just had my Pegasus 37's on for what I did and those are not fast by any stretch....lol.

Sunday- 16.02 miles 1'50"29 (6:5 avg) ran with a friend. Uphill into a headwind for 8, slightly downhill and no wind on the way back.

103.6 miles on the week.

Have a good one everybody.

Seppo Kaitenenn wrote:

M 25 6' 135-ish

PRs: 1:58*, 4:12*, 8:25*, 15:00, 31:03, 1:08:31

Next race: Track 5k 3/21

Monday: AM 6.7@7:33+5x16 second strides PM 4.3@7:15

Tuesday: AM 4x2k threshold (80-second float rec) 6:56 avg, total 5.5mi@5:45 PM 6x1k threshold (200m in 48 rec) 3:28 avg, total 4.3mi@5:43. 19.1 miles for the day

Wednesday: AM 6.4@8:16 PM 4.7@8:25

Thursday: AM 6.5@7:55 PM 4.7@7:47

Friday: AM 12x2on/1off (5:15/6:15) overall 6.3@5:39 12 total PM 4.7@6:58+6x200@33avg

Saturday: 5.1@8:11

Sunday: 15.7@7:17

Total: 91.2 miles in 10:57. Biggest week ever. Double threshold on Tuesday, great fartlek Friday+200s. Committed to a 5k in three weeks.

You still not eating veggies?

M52, 5'6", 125

Another low mileage week in the book, and another week of knee improvement. In fact, I did not detect any pain in today's 9.5-miler.

M: off

T: off

W: 9.5 at 6:54 overall...sluggish for most of run, but some pep toward the end...7:39, 7:32, 7:15, 7:02, 6:59, 6:51, 6:35, 6:27, 6:15.6, 2:59.1...full progression

T: off

F: 13.5 at 6:45 overall...beset run in a few weeks...some distance and some speed...7:24, 7:19, 7:03, 6:56, 6:49, 6:40, 6:44, 6:44, 6:40, 6:30. 6:26, 6:30, 6:17.2, 3:00.8...1:28:51 at 13.13 mark

Sat.: off

Sun.: 9.5 at 6;32 overall...some good, snappy running...7:09, 7:06, 6:51, 6:41, 6:38, 6:27, 6:14, 6:07.2, 5:55.8, 2:54.0...full progression

32 miles

Have a great week, everyone...

*best (not beset) run in a few weeks

Only if they are on a pizza.

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

4m - 26:26

Upcoming Races: March 8k this weekend.

Next Goal Summer: 3min 1k

Hope everyone had a great week! Missed a couple weeks posting; weather, work, and family, made for somewhat inconsistent weeks, 38 and 44 miles respectively, some quality.

This week went well, ran everday and hit everything I wanted to. Today’s long run was lifetime farthest, legs feeling pretty beat, interesting to see how recovery goes.

M - 6.4@9:48 HR avg 131;

T - 9.5@8:31; ramped up intensity until HR stabilized around 150 allowing for hills

W - 5.8@9:42

Th - multi-pace on/off workout, 800s around MP are “off”

1600: 7:10 (7:12)

800: 3:51 (7:45)

1200: 5:08 (6:53)

800: 3:44 (7:31)

800: 3:12 (6:26)

800: 3:49 (7:41)

400: 1:30 (6:02)

800: 3:49 (7:41)

200: 39.5 (5:22)

F - 5.3@10:21, HRavg 128

S - 8.8 @8:50; light speed work, 4x10s hills, 6x100m strides, 4x200 (34,35,36,36) off 200jog

Su - 15.6 @ 9:04, HRavg 137

Total 60 miles

M, 23, 5'8/168

M - 60min Hard lift/XT intervals (med length 90sec-3min intervals)

T - 60min (7:22) + 4 x :15 hill sprint

W - 32min (7:59) + 30min Lift - Quads, glutes, hams super sore after this

Th - 60min (7:49) + 4 x :20 hill sprint

F - 60min Hard lift/XT intervals (sprints)

S - 90min (8:16) LSD trails - super muddy, horrible footing but fun

S - 70min bodyweight/DB upper body muscular endurance work (high volume pushups, pullups, dips, DB bench, DB rows etc)

WEEK: 31.7mi/4h8m + 3h40m XT = 7h48m

Not a bad week, IMO. I felt powerful on my short hill sprints, and got in a longer day on my feet. I should've run easy on Sunday too, but the weather sucked and I was short on time. I did some weighted walking lunges on Wednesday and am still slightly sore writing this on Monday. I'd be happy sustaining this type of balanced plan moving forward. Long term I'll look to have tempo/speed/long in there weekly.

S - Off

M - 12

T - 11 + Workout 1

W - 12

Th - 12

F - Off

S - 12 + Workout 2

Total: 59 miles

Workout 1: 3 x 5 x 40s hill sprints

Workout 2: 3 x 1600m (90s jog rests) + 4 x 200m (90s jog rests) in 5:46 avg and 34 avg

M/37/145/6'

M - 8 miles @ 7:06 in the snow

Tu - AM - 5 (icy) miles at 6:55; PM - 3.15up, 1 mile tempo (5:30), 12x400 (400RI) 75, 75, 75, 75, 75, 75 ,75 ,75, 73, 73, 71, 68, 1down (16.6 miles total on day)

W - 11 miles @ 7:04

Th - 8 @ 7:03

F - 8 @ 7:03 - strides at end

Sa - 2up - 13.2 @6:14 (pacing a friend to 1:20 half... he fell of and finished around 1:21 high) - 2.3 down (17.57 total miles)

Su - 8.1 miles @ 7:10 - in POURING rain

Totals - 77.30 miles

Good overall week with a solid half effort built into the "Long Run" day. Felt strong the whole time and was talking to my buddy throughout. Felt pretty easy. Wore Alphafly's for this and gave me new hope for those shoes. Felt nice and snappy and easy at decent pace.

Hope all had good weekends!

Hey everyone - Haven't posted in a few weeks due to work craziness the first half of February and then the massive ice/snow storm. Did a good job of getting mileage in during that time although not much quality work.

Back to 40 hour work weeks and spring is around the corner, so hoping to log some consistent weeks of at least 60 miles leading up to half marathon on May 2. Last week is below:

M: 10 easy

T: 8 easy on extremely muddy trails due to melting snow/ice

W: Off

Th: 8 with 4 x 4 mins on (5:50ish) 5 mins off

F: 10 easy

Sa: 10 easy

Su: 14 long run, with 12 at 6:33 pace. In the rain and had to deal with a couple flooded roads (apparently our next natural disaster after the ice storm)

Total: 60 miles