Road Racing and Training Thread - Week Ending 4/4/21

Really good week for me. Higher volume w/ 2 really solid workouts and some hill sprinting. Feeling healthy and thinking I may be in the best shape I have ever been in. Whatever Jenkins has me doing seems to really be working well. Hopefully I can keep things on the tracks, see some more fitness gains in April and throw down some fast times in May. Still trying to figure out a goal HM time. Congrats again to DW and Tyler.

M - 8 @ 8:32. Avg BPM 138.

T - 8 @ 7:45. Avg BPM 144.

W- 11 total. 2 up, 1 easy tempo @ 5:57. 10x800 @ CV w/ 90s recovery. 2:38 down to 2:31 with most right at 2:36. Ended up jumping the recovery a bit so averaged a bit closer to 80s. HR was peaking @ 180 by the end which seemed about right. 2 down @ 8:39. Avg BPM 146.

Th - 8 @ 8:28. Avg BPM 146.

Fr - 9 total. 6 @ 7:50. Avg BPM 144. 8x15s hill sprints. 2 down @ 8:26. Avg BPM 143.

Sa - 8 @ 7:37. Avg BPM 141

Sun - 15 w/ overall avg of 6:51. Overall avg BPM 151. Run as 3 up + 12 w/ 60s CV surge each mile. CV surges were 5:05-5:15 pace with a goal of getting my HR down below 150 before the next one commenced. This ended up starting at 7:10-7:15 pace and working down to 6:50 pace by the end. Probably the best feeling long run I have ever had.

Total - 67 miles

Worm is getting fit! Does Jenkins advise training by heart rate? I'm looking forward to seeing what you can do in a half.

He has me running standard and recovery days by HR. Most workouts are by pace but some of them (like today’s long run) have things like “try to get Hr down to this level between reps”.

For the most part workouts follow pace zones though. For what it is worth I really like the plan he put together for me and the incremental feedback he has given along the way. Definitely plan on using him for Chicago. I suspect if the wheels fall off over the next 6 weeks it will probably be because I run workouts too hard or something.

Male, 43, 5’11”, 178 lbs

PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)

Goals: Lose weight, regain fitness

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

Goal Time: 2:50:00 - 2:55:00

M - 4 (8:43)

T - 6.3 (7:36)

W - 8 (7:10). Including 4 mile continuous alternating tempo as 4 x (.5 mile @ 3:04, .5 mile at 3:19). 6:23/avg overall for the middle 4 miles.

Th - 9.2 (8:35)

F - 10.1 (8:06). Including :30 pickups after each mile (6:30s—>4:50s)

Sa -14 (7:05). 7 easy (7:39), 7 tempo (6:32)

Su - 10 (8:08)

Weekly Total: 61.7 miles

YTD Total: 852 miles

Hope everyone else had a great week.

RRR 6ft 181 38y/o

Kind of a weird week for me.

Sun - 3hours bike

Mon & Tue 4x4x48

Wed - light cycle

Thu - Lift and light cycle

Fri - 4.5 run and some bike cruising

Sat - 7.5 run and pushups

60 miles ran and little cycling.

Rode a good bit on Sunday and fell asleep really early. Woke up at 0130 on Monday and did some work and went and ran 4 miles at 0300. At 0700 I felt like another 4 miles and so decided last minute to do the Goggins 4x4x48 4 miles every 4 hours for 48 hours. So did the 3-7-11-1500-1900-2300 splits. Pace averages were

1)8:56 2)8:48 3)8:42 4)8:49 5)8:46 6)8:49

7) 8:49 8)8:46 9)8:40 10)8:30 11)8:24 12) 8:50

Dunno why I did it but I did. Was planning on it at some point but not at the end of a big week like last week. By end of day Tuesday I had something like 275 miles bike 88 miles run and 4 lifts in 10 days. Tough part was tired legs from the bike from the jump and just no sleep. Less than 3 hours the 2 days. But got it done and no wear and tear. Finished it strong. Tried to start out with a pace I could hold.

Most miles in a week since the fractures In October 2019. Maybe. RRR is back.

M36, 5’10”, about 160

Goals: Run a race in April or May??

Mo: 10 @ 6:58 (45, clear and very windy)

Tu: 10 @ 5:42 (65, sunny and windy)*

We: 10 @ 6:53 (61, cloudy)

Th: 10 @ 7:50 (42, cloudy)

Fr: 10 @ 6:57 (43, cloudy and windy) Arboretum hills

Sa: 10 @ 6:04 (52, partly cloudy)**

Su: 10 @ 7:23 (45, sunrise)

Total: 70 miles

*When there are exactly 60 minutes between meetings: 5:56, 5:47, 5:36, 5:41, 5:44, 5:42, 5:37, 5:36, 5:37, 5:45

**Felt good, not a hard effort: 6:34, 6:14, 6:16, 6:23, 5:57, 5:59, 6:01, 5:51, 5:51, 5:40.

Happy Easter to all who observe.

Congrats Mrs Stone on the big PR (didn’t get to comments last week).

And congrats darkwave on a solid run yesterday. (And I looks like they’ve keep Hains Point open? Ran near there this morning.)

Looking forward to some more results this weekend?

M - 43 - 6’2” - 176lbs (-4)

Posting the last two weeks. Workout last week wrecked me a little, feeling like I've only now recovered OK. Falling on my face and bruising a cple of ribs the day after did not help!

M: Rest

T: AM 5Km (6/Km), PM 15.2Km (5:45/Km)

W: 21.6Km (avg 4:45/Km), 7 by 1600m (avg 5:53) / 400m jog (~2:50).

Th: wrecked / rest

Fr: 15.6Km (6/Km)

Sa: 28.1Km lsr (5:20/Km),

Su: 27.2Km lsr (5/Km).

Weekly Total: 112.7Km (70 miles)

Had had problems w/ my right calf for a bit. Was happy to feel fine by Wednesday. Wanted to get some volume in, went for longer intervals / lower intensity. Ended up running close to 10k pace. Effort felt fine, started to feel fatigue in the legs on last cple of reps, breathing felt good throughout, had several more reps in me but both calves started seizing up a little. Felt it the next day. Went out for a jog the day after, had a small incident.... Managed to face-plant on concrete tiles (a tile was sticking out, tripped me). Banged knee and bruised ribs, was afraid I might have cracked one, sharp pain on deep breaths, when laughing, sneezing, coughing, etc. Still feeling the ribs one+ week later but on the mend. General fatigue and sore calves held me back for most of the week. Friday through Sunday ran dead easy, careful to not breathe in too hard. No energy.

M: Rest

T: 5.7Km (6:20/Km),

W: 7.3Km (5:45/Km),

Th: 16Km (6:20/Km),

Fr: 36Km lsr (5:10/Km)

Sa: 32.5Km lsr (4:43/Km),

Su: 15.2Km (4:41/Km), w/ 7.7Km U/D, 3Km prog (4->3:40), 500m jog, 4Km prog (4->3:40).

Weekly Total: 112.7Km (70 miles)

Slowly came back to life over the week. Recovery over Tues-Thu. Kept the effort even (and easy) on long runs Fr-Sat, faster pace on saturday reflecting improving energy levels. Felt fine today, can still feel my ribs but no major pain. Not completely fresh coming off of two long runs, but pushed the pace on progressions to test my legs, especially my calves. Nothing to report. Enjoyed taking most of the week easy, might take another off week. I want to get over whatever's been happening to my calves. I enjoying feeling (mostly!) pain free right now, would like more of that please!

Congrats to Mrs Stone on a major PR, darkwave, and Seppo Kaitenenn.

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 / 8k - 34:04

Upcoming Races: April 2mile trail XC race

Next Goal, Summer: 3min 1k

Good week overall, two good tempos. Got my vaccine shot Friday, messed up the weekend & might have to back off next week, but very glad to have out of the way. Location for the 2-mile race moved to the home XC course of our local university, very nice venue, really looking forward to that!

M - 7.7@9:19 HRavg 127, felt super relaxed

T - slept in, oops

W - 10@8:17, HRavg 140; of that, 7miles easy tempo @7:50, HRavg 147

Th - 7.2@9:10, HRavg 129

F - 10.5@8:12, HRavg 148; of that 13k tempo @7:40, HRAvg 154. Good workout, ~800ft of elevation on this route. Got J&J shot in the afternoon

S - 4.4@10:18, HRavg 141, too soon, much too soon after shot. Thought I was feeling ok, but about 20 min in, realized I was not, breathing started feeling like I was racing, HR was elevated. Slept all afternoon and ran a mild fever, muscle and joint pain.

Su - not sure yet, Easter with fam in the morning, hoping to get out for short jog at some point. Feeling much better!

Total miles 39.8

Congrats Darkwave, nice half!

HHW - looks like that training style is working 💪

RRR - crazy schedule 😂, but good work whenever it happens

Stone @ sub6, another set of consistently good weeks, getting that hay put up

Fatsos that fall sounds painful! I bit it on an uneven curb a few months back, wiped out in front of truck full of guys, fortunately just got scrapes, bruises, and lightly sprained pride. Hope your recovery is swift!

Not much to report here. Went camping this weekend and got in some nice hiking. Didn't seem to bother my runners knee which is a plus.

Weekly total: 110 (pullups)

Female, 46, 5'4", 106

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

Goal races: Salisbury Half-Marathon (April 3), Grandma's Marathon (June 19).

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

36 miles running, 500 yards swimming, and 2:50 hours pool-running

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

T: 10 miles, including a track workout of 4x800 in 3:03, 3:03, 3:02, 3:00 with 400m recovery in between 2:23 and 2:32 after each. Followed with leg strengthwork and 500 yards recovery swimming.

W: 7 miles very easy (8:56), and light streaming yoga.

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

F: 2 miles very easy (9:09)

Sa: 3 mile warm-up, half marathon in 87:52; 1 mile cooldown.

Su: Second Moderna shot and 70 minutes pool-running.

Ran my half on Saturday. Splits were:

6:52/6:40/6:28/6:41/

6:40/6:39/6:42/6:41/

6:45/6:51/6:48/6:46 and then

7:22 for the last 1.11 (6:38 pace)

It was a good fast course and really good weather (starting temp 28, ending temp 38, little wind, sunshine). I struggled some in the late miles and really had to fight just to hang on, which shows in the slight fade at a point where I usually pick up the pace to hammer home. Aerobically I was fine; the legs were just toast.

I think there's a few possible explanations for that - 1) I often run half-marathons late in or at the end of a marathon cycle - not the case here; 2) I got a bit too aggressive early (see mile 3) and paid for it late; and 3) I ran this race in the Adios Pro, which I don't think works well for me.

That shoe seems best suited to someone who strikes closer to their forefoot; I most comfortably strike close to my heel in half and full marathons. It felt OK early in the race, but when my legs started getting tired and I shifted back into the foot strike that feels best, the shoe felt utterly awful - like Danish wooden clogs.

Glad I gave it a try (I had run a very good 4 mile tempo in it a few weeks back, which is why I tried it yesterday), but I don't think I'll be doing any more half or full marathons in it.

M 6' 133

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

Monday: AM 8@8:10 PM 5@8:12

Tuesday: 6.6@7:33+strides+sprints PM 5.2@7:26

Wednesday: AM 3x3,200/800 float (10:34/3:08 avg) 11.2km @5:27/mile 12 total PM 3x2k/90 second float(6:42 avg) on trail 20.2 mile day

Thursday: AM 4.5@8:14 PM 4.3@8:14

Friday: AM 5x1k/400 jog (3:08 avg) 10 total PM 5.4@6:47+4x300@4:10 pace on dirt

Saturday: 5.7@8:14

Sunday: 16@7:04

Total: 92.5 miles in 11:05

Wednesday was a big breakthrough for me. Felt strong and hammered sub-5:20s for threshold at 6,000 feet. Didn't feel too fast on the legs. Thinking I can do around 5:00 at sea level soon. Friday was tough, wanted to do 8x1k but went out too hard and had to call the session early. LR was kinda tough at over 7,000 feet. Good hard week though. Focused on recovery (less beer, better sleep) these days.

Comeback Attempt Week #4

- Running to target low heart rates to ease back into things (Similar to Hadd approach with no upper aerobic yet)

- Personal HR info: MaxHR ~ 196 bpm - Marathon Avg ~ Low 170’s - HM Avg ~ 180ish

- Aerobic Fitness Progress Tracking: Plotting trend of Power to Heart Rate ratio (Steady State) from Mile 2 to Finish. Power measurement is basically “Grade and Wind Adjusted Pace”

- Higher Aerobic Days currently at Target 80-83% MaxHR

Mon - 60 Min with Last 30 Min @ 6:53 (160 bpm)

Tues - 60 Min @ 7:33 (144 bpm)

Wed - 75 Min @ 7:55 (147 bpm)

Thurs - 60 Min @ 6:57 (160 bpm)

Fri - 60 Min @ 7:48 (147 bpm)

Sat - 120 Min @ 7:46 (148 bpm)

Sun - 60 Min @ 8:01 (148 bpm)

Note: At 1:50ish mark of the Long Run, I had to slow down quite a bit to keep HR steady.

Avg Power to HR Progression/Regression

Week 1: 1.48

Week 2: 1.57

Week 3: 1.62

Week 4: 1.69

Weekly Totals

Miles: 65 Miles

Duration: 8:16

Stryd Running Stress Score: 588

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.

Switching to Daniel's back to back workouts for phase three. I thought it would be a bit of an adjustment as I have never in my career worked out on back to back days. But I felt totally fine in both works and later this week. Bit of a harder long run effort. Felt pretty decent on it, was totally flat. Slight bit of uptick in mileage this week and first double of the cycle. Looking forward to next week.

M: 6 Easy (8:00)

T: 10 Easy. (7:20)

W: 5x1200. 3 minutes walk/jog rest. 4:00-3:55.

Th: 6 Mile Tempo. 6 minutes pace down to 5:40s. 4 Mile Double. (8:00)

F: 10 Easy (7:00)

Sa: 5 Easy. 7:30 pace.

Su: 13 Miles. Average 6:10 pace.

Total: 66 Miles.

Happy Easter everybody.

Good training all around for everybody! Keep working hard and running well.

Usual week here for me.

Monday- 14.92 miles 1'32"28 (6:11 avg)

Tuesday- 14.58 miles 1'31"06 (6:14 avg)

Wednesday- 15.69 miles 1'39"45 (6:21 avg) hilly route....

Thursday- 14.55 miles 1'30"18 (6:11 avg)

Friday- 14.54 miles 1'31"37 (6:17 avg) another hilly run....

Saturday- 14.07 miles 1'35"14 (6:46 avg) ran with a friend, nothing crazy on this run.

Sunday- 14.81 miles 1'30"55 (6:08 avg) pretty hilly route again.

103.10 miles. Glad the weather was great this week. 1323.8 miles on the year and 56,309 feet climbed so far.

Have a great one all.

highhoppingworm: Congrats on a very solid week.

stone: A lot of good work in there this week. That Saturday run is really a strength-builder.

RRR: Epic to do the Goggins thing without much planning. Maybe that's the key to it: Don't think about it too much.

Sub 6:00: Looks like a good week. Hope you find a race!

fatsos: Dang! Sounds like a nasty fall.

darkwave: Way to gut it out at the end!

seppo: Definitely a big Wednesday and nothing wrong with listening to your body on Friday.

BHViking: Your brother in Hadd training is trying to comeback too! We'll get it done!

FuelTank: Interesting experiment going with the back-to-back workouts. I wonder if it gets easier or harder over time.

Male, 52 yo, 5’7”, 142 lbs

Goals:

Short term: Work my way back to my usual training load.

Longer Term: Year-end marathon PR

Strava Relative Effort Past 4 Weeks

129 | 201 | 270 | 224

HRV rMSSD

30 Day Avg: 36.3

This Week: 45.2

Not a lot to report. Just easy running with attention to form and posture when I remember to think about it. After building up from basically nothing a month ago, I pulled back on the intensity this week just a bit.

I’ve been feeling OK on my runs, trying to keep the HR in the “general aerobic” area and, given the spotty running over the past couple of months, the paces are not as bad as I had feared. However, I’ve replaced my old Garmin with a new Apple watch so I’m not really comparing apples to apples (or garmins to apples). Still, I think the biking did mitigate some of the inevitable loss of fitness. My longest of 4 runs was only about 70 minutes, but I think I maintained pace/HR balance throughout the run. My HRV actually was much higher than it has been... my body must be excited about running again (or just enjoying the intensity cutback 🤨).

I’m 8-10 pounds over my December 2020 race weight.

Next week, the plan is to add in a fifth day and sprinkle some strides into the mix. And it’s time for some new shoes.

Be good!

Male, 31, 5’8”, 148 lbs.

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

Goal: Obliterate that 5K PR.

Upcoming races: Tentatively a 5K on 6/13 with tune-ups throughout May.

M - 5.7 with 10 strides (8:11)

T - 7.3 with 8 strides (8:54)

W - 2.2 up, 5 x 1000 w/ 400 jog (3:26, 3:27, 3:27, 3:27, 3:22 with 2:42-2:48 jogs), 2.3 down.

Th - 2.1 up, 3-mile threshold (6:04, 6:01, 5:59), brief rest, 4 x 200 with 200 jog (34, 38, 38, 33), 2.1 down.

F - 5.9 on trails (9:30)

Sa - 8 with 8 strides (8:23)

Su - 12.2 (7:52)

I'm seeing definite progress in my workouts. November of last year I was running 3:29-30ish for 1000s and would not have been able to close in 3:22 or run a tempo the next day. I'm excited to see how this translates to races.

Weekly Total: 56 miles

YTD Total: 738 miles

RRR: Crazy Mon and Tue!

Sub-6: Nice sub-6 10-miler :)

fatsos: Back to back long runs? Impressive

Darkwave: Tough half. Sounds like it was a little cold. I think you're in better shape than that.

BHViking: An interesting way to track improvement in fitness. Looking forward to seeing your progression.

FuelTank: Solid week, LR and two quality sessions.

Coach Jeff: Nice week. I like using Relative Effort.

Notarobot: Looks like you're on track to crush that 5k PR.

RRR: Love the 4*4*48 and that you just did it. Was that something you were considering at a particular point? That's definitely one on my bucket list.

Darwake: Nice racing! That's a really solid performance. How will you transition to Grandma's training?

HHW - solid quality and volume.

CoachJeff: I like the easing back into things.

Everyone else: NIIIIICE weeks, lots of solid workouts