Road Racing and Training Thread - Week Ending 3/28/21

Mrs. Stone, congrats on that massive PR! Cambered roads are not fun, but I guess fitness can prevail over less than ideal surfaces.

HHW, congrats on your Chicago entry!

Male, 31, 5’8”, 151 lbs.

PRs: 2:15 (2020), 4:58 mile (2020), 18:17 (2019), 36:50 (2021).

Goal: Obliterate that 5k PR.

M - 5.6 with 10 strides (8:14)

T - 4.6 on trails (8:57)

W - 2.2 up, 4 x 1200 w/ 3:00 jog (4:07, 4:12, 4:09, 4:06), 3.2 down.

Th - 2 up, 4 x 1 mile with 1:00 rest (6:01, 6:02, 6:02, 6:00), 2.9 down. Legs were still tired from Wednesday.

F - 7.1 with 8 strides (8:30)

Sa - 8 with 6 strides (8:24)

Su - 12.2 progression from 8:39 to 6:09 (7:33 average)

Weekly Total: 55 miles

YTD Total: 682 miles

The Stone Cutter wrote:

Sa - 26.2 Race! (3:13:53)

For those that missed the post last night, we ended up running her marathon yesterday. Took almost 15 minutes off of her official previous marathon PR, CIM 2019 (3:28:24), which was her last in-person marathon.

Her Kipchoge-like marathon PR streak (including time trials) is now up to seven. Nothing is ever promised with running, but we still believe there is more to come down the road. For now, rest and celebration.

Wow, that is a MASSIVE PR! That's so incredible! Very cool for you to pace it and provide encouragement.

A congrats to Mrs. Stone from me too.

M32, 5’10/160, Recent-ish time: 2:56:53 Fall ‘20

Goal: Get back in shape, ramp up heavily if I get into Boston, chase some good racing oops in summer/fall if not

M: 5E@8:03

TU: 5.7E@8:01

W: OFF, did peloton gym workouts with pouring rains here

TH: 6@8:25

FR: 5.8@8:03

SAT: 6@7:27

SUN: 5.8@7:30 (ran some decently quick miles up Harlem Hills without pressing)

Total: 34 miles, will look to add in a longer run this weekend and maybe a light Fartlek. Only concern for me rn is I have some underfoot/heel discomfort on my left foot. Not really sure what it is, it’s better than it was two weeks ago but still achy.

Have a good week all!

Fall ‘19 for my marathon of course

Hey y'all. Congrats to Mrs. Stone! Spectacular!

I haven't posted in a while because I haven't been able to run very much since an injury to my right lower leg somewhere around January 15-17. I did not see a doctor so I'm not sure exactly what I was dealing with, but if not a stress fracture, perhaps a "stress reaction?" Whatever it was it's almost completely gone now.

If you follow me on Strava, you know I was able to bike pretty consistently so I didn't lose all of my cardio fitness. But the injury came while ramping back up from a post marathon layoff, so I was already putting myself in a fitness hole. And prior to that, my marathon training was hampered by left heel issues, so I didn't train as hard as I normally would have...

Soooo... Here's where I am at: the left heel issue is unchanged. I'm pretty sure I need surgery to address it, but I'm also pretty sure I don't want surgery. So I'm just gonna live with it. If anyone has questions about it, I'll be happy to answer them, but in the future I'm just not going to mention it. I've decided to treat it as "background noise" to the extent that I'm able. I'll be building my running mileage back up slowly, replacing some of the biking with running. But I don't want to give up the biking entirely... I may continue to bike-commute.

No quality work for the time being, just happy to be back out on the road. Spring races are already off the table and I don't usually race in the summertime anyway. So if everything goes smoothly, I'd like to race again in September. I mentioned on Strava that the competitive juices are still running in my veins. No problems in terms of motivation... I feel like I still have a marathon PR left in me if I can put together the necessary training...

Anyway, I'll be hanging around here again now that I am actually running and potentially road racing and training in the near future.

Male, 52

Goals: To train well enough for another shot at some lifetime PRs.

Cycling: 3hrs 44mins (All commuting on a rental 3-speed)

Running: 3hrs 30mins (All easy with only a few tentative "striders")

Pleasure to be back.

Male, 26, 5’8”, 135 lbs

PRs: 17:11 5k (2015), 28:31 8k XC (2015), 36:11 10k (2018), 59:23 10M (2018)

Goal Race: Pro Football HOF Half (5/2/2021

Goal Time: Sub 1:20

Good week for me. Hoping for a bit more volume but life got in the way a couple days. Two solid workouts, 5 weeks to goal race!

M: 10 EZ

T: 6 EZ

W: 8 EZ

Th: 10 miles, with 8 x .6 ‘on’ (6:00), .4 ‘off’ (6:40). Hit pace for my ‘on’ sections, had to slow down the ‘off’ sections a bit in the 2nd half of the workout. Didn’t quite feel like I had it today, got round 1 COVID shot on Wednesday, so that may have played a part.

F: Off

Sa: 10 EZ

Su: 16 mile long run, with 2 x 6 miles in 38:56 (6:29) and 37:43 (6:17). Goal pace was 6:30 for first block, then 6:20. Felt strong and smooth throughout the workout.

Total: 60 miles

92.5 miles

Strides 4x, hill sprints 2x

Tuesday: AM 3x1.5 miles/400 float+1k(7:59, 8:07, 8:07, 3:22) total 5.9 miles@5:33 PM 4 mile subtempo@5:58+8x200 on road (31 average)

Saturday: 1,500@4,800ft elevation (4:03, 3:58 converted) closed in 60.5

Sunday: AM 16.5@6:57 PM 5.5@6:50

1,500 was a decent start. Lots of work to do.

Mn - 5 @ 8:00s

Tu - 7.5 w/ 3x1600 @ 5:56 5:55 5:57 on 400 rest

Wd -

Th -

Fr - 5 @ 7:10s (solo)

Sa - Tired

Su - Tired

Mn - Tired

Tu - Tired

Wd -

Th -

Fr - 3 @ 7:30s (solo)

Sa - 1 @ 9:45s + 2 walk (w/ wife)

Su - 1 walk

Two weeks because the wife and I had coronavirus & 1 wasn't worth posting. Quarantined from Wd to Sa. Loss of smell and fatigue for symptoms. Apart from Sa-Tu mostly didn't run because I figured I shouldn't rather than I couldn't. Was fatigued and slept for 10+hr nights a few nights but didn't feel that bad. Wife had much worse fatigue and slept a lot during some days. Will start regular running today, hopefully the wife will be able to soon. Energy levels are down, hopefully aerobic capacity is unchanged. No need for condolences, just wanted to give reference to why the training is lacking

Hey Sam, good to hear you're on the mend, was wondering about your lack of running. Hope the recovery is quick and you're back at it in full soon. Don't push it though, better to get rid of it all before really ramping back up.

runrincerepeat wrote:

Pewow - bummer on knee. Glad to have you back. What’s the body weight routine look like? I do an inordinate amount of pushups /knuckle ups/ pseudo planche knuckle ups

I've been doing an "easy strength"-ish workout. Trying to find something I can consistently do 5 days a week to keep me moving. The only exercise I'm pushing is pull-ups but even those I don't want to struggle for reps or be doing that legs flailing pull up where you barely stretch your chin above the bar.

Warmup:

A couple sun salutations

Movement mayhem

5 sets Circuit 1:

Pull-ups (last workout was 5/5/4/3/2)

Crow pose

2 sets Circuit 2:

10x 540s (5 over/5 under, core exercise)

20x ribbons (10up, 10 down, next set 10 R, 10 L, core exercise)

Mini-band hip exercises

2 sets Circuit 3

10x 1L romanian deadlift

10x pushups

2 sets Circuit 4

5x overhead squat w brooms

20x ankle mobilization

Easy strength:

Movement mayhem:

540s & ribbons:

S - 4

M - 10

T - 6

Wed - 10.75 + Workout 1

Th - 4

F - 10

S - 12.25 + Workout 2

Total: 57 miles

Workout 1: 3 x (800/400/200) @ 5k pace (400/200/200 rests); averaged ~5:15 pace

Workout 2: 4 x 1600m @ T (200m rest) + 4 x 200m (200m rest) in 5:39/33-high average

First breakthrough in tempo pace showed up. Weight has come down 4-5 lbs since January 1, so things are trending up.

The Stone Cutter wrote:

Mrs. Stone’s week:

For those that missed the post last night, we ended up running her marathon yesterday. Took almost 15 minutes off of her official previous marathon PR, CIM 2019 (3:28:24), which was her last in-person marathon.

Her Kipchoge-like marathon PR streak (including time trials) is now up to seven. Nothing is ever promised with running, but we still believe there is more to come down the road. For now, rest and celebration.

This is awesome.

I'm gonna add my praise for Mrs. Stone to everyone else's. That is an awesome race.

Relatively new here.

Male, 29, 5’11”, 153 lbs

PRs: 15:30 (2013)

Goals: Beat the PBs of my youth, get faster

Next Race: Planning on Doing Some Time Trials in May and June (probably 5k, 10k and 2 mile)

Goal Time: No real goals. I would be happy getting close to 16 minutes.

I have been doing a build up over the last couple months loosely following Daniels 5k - 10k plans. For mileage, I have been in the high 50s, to low 60s for the last 8ish weeks.

M: 8 Easy (7:30)

T: 2x1200, 2x1000 Average between 5:15 and 5:20 pace. Legs felt like silly putty. Aerobically I felt great though.

W: 10 Easy. Around 7 minute.

Th: 6 Easy. 7:30 pace.

F: 12x400, 90 seconds walk rest. Average around 72. Felt decent through 8 sets, got a lot harder after that. Overall happy with how it went.

Sa: 8 Easy. 7:30 pace. It was a beautiful day out.

Su: 14 Miles. Average 6:40 pace.

Total: 62 Miles.

Oops. Forgot to log in.

I'm gonna add my praise for Mrs. Stone to everyone else's. That is an awesome race.

Relatively new here.

Male, 29, 5’11”, 153 lbs

PRs: 15:30 (2013)

Goals: Beat the PBs of my youth, get faster

Next Race: Planning on Doing Some Time Trials in May and June (probably 5k, 10k and 2 mile)

Goal Time: No real goals. I would be happy getting close to 16 minutes.

I have been doing a build up over the last couple months loosely following Daniels 5k - 10k plans. For mileage, I have been in the high 50s, to low 60s for the last 8ish weeks.

M: 8 Easy (7:30)

T: 2x1200, 2x1000 Average between 5:15 and 5:20 pace. Legs felt like silly putty. Aerobically I felt great though.

W: 10 Easy. Around 7 minute.

Th: 6 Easy. 7:30 pace.

F: 12x400, 90 seconds walk rest. Average around 72. Felt decent through 8 sets, got a lot harder after that. Overall happy with how it went.

Sa: 8 Easy. 7:30 pace. It was a beautiful day out.

Su: 14 Miles. Average 6:40 pace.

Total: 62 Miles.

darkwave wrote:

Sub 6:00 wrote:

Busy week and didn’t feel motivated to do anything too challenging, but got made it through the usual. The trees are blooming here in DC, which adds a nice element to the daily shuffle.

You are a far more positive person than I am. I can't wait for tonight's storms to roll through and strip the damn blossoms so that Hains Point can go back to normal.

(for the rest of you - Hains Point is both 1) a great flat 3 mile loop to train on and 2) part of where all the crowds congregate to see the cherry blossoms. Due to concerns about large crowds, NPS is making noises about blocking off Hains Point to all until the cherry blossoms are gone. So the sooner the damn pink flowers are gone, the better. IMHO.)

Hah! I recall your antipathy toward the cherry blossoms, or at least the attending fuss. Having pretty terrible color-vision, I can barely tell the difference between pink cherry blossoms and white apple blossoms, but I still get some lift from everything being in bloom.

I made it across the Mall and down the Potomac from the Lincoln to Buckeye Dr. on Friday, and there were more tourists than I’ve seen in a long time, but it was nowhere near as packed as it would normally be on a nice day this time of year. If it stays like this it sounds like NPS might not shut it down. I really wish they would just fence off areas where choke points tend to happen and maybe just close some streets to traffic to avoid that.

Darkwave - I have not run St. George’s. Net downhill and a point to point. Seems you never know what you’re gonna get. My goals are pretty much a carbon copy of yours. Now if I can apply the same consistency..

Thoughtleader - good to see you posting again.

Coach Jeff - ditto! Hope the injury bug stays away and you enjoy your training!

Sub 6:00 wrote:

If it stays like this it sounds like NPS might not shut it down. I really wish they would just fence off areas where choke points tend to happen and maybe just close some streets to traffic to avoid that.

Agreed. That would be a nice compromise.

Great to see you back here, Coach Jeff!

RunnerSam - !!! for both you and the wife. I'm glad that it appears to have been _relatively_ mild. But still - scary stuff.

Allow me to throw in more kudos for Mrs. Stone Cutter!

Seems like those who did the Two Rivers Marathon had a perfect day for racing.

Cambered roads are no one's friend, not by a long shot.

Stone: 7 PRs in a row is bonkers! All of those 2021 TTs also looks like a bad case of "best shape of your life syndrome"

HHW: Looks like a really solid mix of works, tempos, hills and some sprinting

RRR: Biking hours are on the single speed I presume?

Lanc- Nice speed on that 29.x 200

lurker- Always good to get some daylight miles in.

sub6 - a very consistent week

Mike - Looks like good, solid work

Dark Wave: Good luck with your HM!

BHViking - home the recovery goes smoothly

dirtroad - Looks like your getting a regular dose of offroad w trail running and gravel biking

Zm - Big volume on the hills

notarobot - Any reason for back-to-back workouts?

Thoughts - Be careful with that foot pain

Coach Jeff- If your bike commute is as hilly as I remember your run commute being that biking probably has you in decent shape

jmar - Good you're able to get a COVID shot!

Seppo - Great 1500, that close is legit at altitude

Sam - Hope your feeling better soon

jewbacca - Always nice when workouts are trending in right direction

Fuel Tank - solid week