Morning. Hope everyone had a good week. Mine was OK. Finished up my last bigger effort this cycle. Plan from here is a 5k TT on Saturday and then a HM TT on 2 weeks. Going to run the 5k TT on the roads in the Outer Banks and the HM TT on the track back in MA.
M - 8 @ 8:20. Avg BPM 135.
T - 8 @ 7:11. Avg BPM 145.
W - 8 miles total. 2 up @ 7:27 + 1 easy tempo @ 6:01 + Deeks Quarters + 2 down @ 8:01. Workout went ok. Wanted to average 72-73 on the 400s and under 50 on the 200s. Hit 72.4 and 49.5. Total time was 16:16 for 4800m.
Th - 8 @ 8:26. Avg BPM 132. Ran with friend. First time running with someone in over a year.
Fr - 6 up @ 7:04. Avg BPM 145 + 12x15s hill sprints + 2 down @ 8:22.
Sa - Off. 13 hour drive overnight Friday to Saturday morning.
Su - 15 miles total. 3 up @ 7:40 + 5 x 2 mile w/ 3’ rest (11:08/11:14/11:00/11:03/11:02) + 1.4 down. Knew it was going to be a tough day when the warm up felt like a death march. Stiff headwind on the way out for the first two. Overall proud of the workout considering the lack of sleep and wind. Felt like I kept it at an honest LT effort and didn’t really cross the line.
Total - 56.5 miles in 6 days if you add up all the change.
Plan for the 5k TT is to take it out in 4:58-5:00 and try to hold that pace. Don’t really know what to expect given lack of 5k specific work but definitely fitter than my 15:45 PR from November. Course is literally pancake flat and straight so ideal for a fast time. Given it is so straight I am hoping for no wind but if there is some at least I can run wind assisted.
Plan for this HM TT is to take it out in 5:35-5:40 for the first 1600, hold that for the first 4 miles and then see if I can pick it up to low 5:30s through 8. Then who knows.
Male, 53 yo, 5’7”, 142 lbs
Goals:
Short term: Stay consistent, come up with an optimal way to manage my heel pain, lose 1kg.
Longer Term: Year-end marathon PR
Strava Relative Effort Past 4 Weeks
360 | 357| 359 |317
HRV rMSSD
30 Day Avg: 43.3
This Week: 33.2
About 57 km running
About 40 km biking
Wednesday: 17 minutes at T effort, broken in 2 laps around the park with a 90 second “recovery.” The pace was about equal to my 2019 marathon pace. I feel good about that because I haven’t really been killing it in terms of training, but figure I’m within 10 bpm of solid fitness with plenty of time to get better.
Friday: R workout: 200, 200, 400, 200, 200, 400, 200, 200
A total of 2km at R pace, this week bumping some 200s up to 400s. I feel like I am getting some benefit from this type of workout in terms of mechanics and “mojo” because I like running wicked fast 😅.
Last week I ran the R workout on Saturday and then on Sunday ran a hilly (steep) long run. This was not a good thing to do in terms of my left heel. I was terribly hobbled on Monday and barely able to run easy on Tuesday. It seems the best way to manage this is to run 5 days a week for the time being, with a day off after workout days. When formal marathon training begins, I should be able to bump back up to 6 days (or maybe 5 days with a double), because I don’t have much residual pain on the day after T-pace workouts. It’s the hills and the Repeat/Interval stuff that take a toll.
I’m a work in progress.
Male, 43, 5’11”, 176 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 - 10.2 (8:01)
T - 12.5 (8:05)
W - 5 (8:23)
Th - 9 (7:04). Including 5 mile continuous alternating tempo (.5 mile @ 5:52/avg, .5 mile @ 6:25/avg).
F - 8.5 (8:39)
Sa - 11.9 (8:36)
Su - 18.1 (6:50). Including 4 miles (6:28) / 3 miles (6:19) / 2 miles (6:11) / 1 mile (5:45) with 1 mile moderate recoveries (6:54). Strava captured the middle 13.1 miles in 1:24:24 (6:27).
Weekly Total: 75.2 miles
YTD Total: 1,149 miles
3 weeks to go. Hope everyone else had a great week.
highhoppingworm wrote:
Going to run the 5k TT on the roads in the Outer Banks and the HM TT on the track back in MA.
On the track or on a trail? Track 10k sounds hard, let alone a track HM!
Ya... track. Debated it a lot and am going to give it a try. Figure running in pitch black it’s not like there is a lot of scenery to look at anyhow!
highhoppingworm wrote:
Ya... track. Debated it a lot and am going to give it a try. Figure running in pitch black it’s not like there is a lot of scenery to look at anyhow!
The "Sensory Deprivation 10k." Sounds dern epic.
M37, 5’10”, about 160
Goals: Run a race sooner or later?
Mo: 10 @ 7:34 (48, sunny)
Tu: 10 @ 6:12 (81 + 52, sunny)
We: 10 @ 6:22 (80 + 60, sunny)
Th: 10 @ 6:19 (82 + 64, overcast)
Fr: 10 @ 7:29 (71 + 36, very windy)
Sa: 11 @ 6:55 (59, sunny and windy) track + new shoes*
Su: 10 @ 7:47 (69 + 49, mostly cloudy)
Total: 71 miles
*4 x 1200 with 600 jog. Reps: 3:47.1, 3:46.1, 3:47.9, 3:45.6. Jogs 2:52, 2:52, 2:57. Wind 15, G 23. 200 splits with the wind noticeably faster than into wind. Had to detour on cool down, making it 11.
Choking down pollen all week.
Next week will be something by of a down week since I’m going to Florida for a wedding / vacation. Will still try to get in what I can.
M/40/5’7”/~135
PRs - too old to matter
2020: 2m - 12:53 / 5k - 22:05 / 4m - 28:28/ 10k - 45:07
2021: 5k - 21:14 / 4m - 26:26 / 8k - 34:04 / 10k - 43:25
Upcoming Races: June 1mile, road downhill
Next Time Goals: 1k - 3min (stretch); 10k - 42min
Down week, tapering for 10k. Touching each energy system for maintenance, much lower volume, felt good going into the race.
Race report: Placed 3rd OA. Showing up can be 90% of the battle 😄. Perfect weather, 46F, 41% humidity (rarely this low here) & very little wind. Might call it a time-trial, as other than passing by people on the legs, didn’t really run with anyone at any point, but it was measured, chip-timed, and I hammered as hard as could, so this is where I am right now. Another slightly crazy course, imagine a squiggly-armed, 3-pointed star. Start/end is at one point. Run to center, then out-and-back to next point, out-and-back to the 3rd point, finally, run home along first leg. Course was a hilly mix of everything: grass, trail, gravel, pavement, uneven homemade bridge over a creek, and a cattle-guard crossing. Private land, so seeing it all for the first time during the race.
First 5k felt very solid, 21:16 split, rolling hills so far, definitely working, but felt under control and had dreams of a negative split. Then, after a very sharp drop, the rest of the 3rd leg was a long climb to the highest point of the course; a strong downhill coming back kept even-splits in sight, until the now-very-sharp-climb just after 8k took out all momentum. Couldn’t get back to a good rhythm, started wheezing, struggled home over rollers that had seemed so easy the first time and landed at 43:25 (22:09 5k).
Good stuff: Signifiant improvement since last Fall, about 15 sec/mile faster for 10k, on a much harder course. And placing well is fun when it happens 🥉.
M - 6.2@9:19, 127bpm
T - 6.3@8:25 overall, light track workout w/ progressive warmup up to tempo; 6x100m strides, 1200m at 10k effort (5:02).
W - 4.8 @10:40, jog
Th - planned off
F - 4.5@9:09, short progression from very easy to light tempo, 5x strides
S - 11 miles total, 10k race 43:25
Su - 5.9@10:15, trail recovery, HRavg 127
Total for week: 38.6
M42
PRs
18:05 11/20
38:03 3/18
1:23:52 11/18
2:58:49 3/21
M- 9.1 @8:05 w/7x120m uphill strides
T- 8.6 @7:05 w/ 2 min on 1 off x5 then bunch of integrated strides.
W- 22.8 group gravel ride-moderate
T- 9 @8:30
F- 20 solo easy ride gravel bike
S- 8 @ 7:28 progression 6:06 last mile, 2 mile cd
S- 16 @8:21
52.7 run
42.9 bike
Tuesday's workout was going good until my stomach made me stop. Was able to continue with a moderate pace and maybe 12-14 100m integrated strides, any longer and stomach would start turning. Was going to do a workout Friday but legs felt a little heavy/sore so jumped on the bike instead.
HHW- good luck on the TT next week! Should be pretty fast!
CoachJeffROC- sorry about your heel issue.
STONECUTTER- wow, impressive long run pace!
The Stone Cutter wrote:
Male, 43, 5’11”, 176 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 - 10.2 (8:01)
T - 12.5 (8:05)
W - 5 (8:23)
Th - 9 (7:04). Including 5 mile continuous alternating tempo (.5 mile @ 5:52/avg, .5 mile @ 6:25/avg).
F - 8.5 (8:39)
Sa - 11.9 (8:36)
Su - 18.1 (6:50). Including 4 miles (6:28) / 3 miles (6:19) / 2 miles (6:11) / 1 mile (5:45) with 1 mile moderate recoveries (6:54). Strava captured the middle 13.1 miles in 1:24:24 (6:27).
Weekly Total: 75.2 miles
YTD Total: 1,149 miles
3 weeks to go. Hope everyone else had a great week.
That’s a real strong 4/3/2/1. I could see you giving 2:50 a scare on a good day.
Female, 46, 5'4", 108
PRs 5:25/18:51/38:56/1:02:28/1:24:08/2:57:42
Goal races: Miles on the Mohawk 10 Miler (May 30), Grandma's Marathon (June 19) (goal sub-3:05).
Eventual goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
58 miles running, 1000 yards swimming, and 3 hours pool-running
M: 50 minutes pool-running and yoga.
T: 9.5 miles very easy (9:05) with drills and 4 hill strides, upper body weights/core, and then 3 miles very easy on treadmill (9:33).
W: 12.5 miles, including 2x2 miles in 13:06 (6:36/6:30) and 13:07 (6:37/6:30). Followed with leg strengthwork and 500 yards recovery swimming.
Th: 3.5 miles very easy on treadmill (9:47), 50 minutes pool-running, and upperbody weights/core.
F: 9.5 miles very easy (9:01) with drills, 2 hill strides, 2 flat strides, upper body weights/core, and then 3 miles very easy (8:49).
Sa: 17 miles, including a workout of 2x5 miles at marathon pace - 5 mile segments averaged 7:05 and 6:57 pace; floating mile in 8:08 in between. Followed with injury prevention work, 500 yards recovery swimming and 20 minutes pool-running.
Su: 60 minutes pool-running and streaming yoga.
Comeback Attempt Week #8
- Running steady every day between 145 - 150 bpm.
- Occasional higher aerobic days at steady 155 - 165 bpm.
- 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”
* - Treadmill Run
Mon - 75 min @ 7:23 (148 bpm)
*Tues - 75 min @ 7:15 (147 bpm)
Wed - 75 min @ 7:23 (148 bpm)
Thurs - 30 min @ 7:24 (145 bpm) + 30 min @ 6:14 (164 bpm)
Fri - 79 min @ 7:34 (143 bpm)
Sat - 75 min @ 7:10 (147 bpm)
Sun - 75 min @ 7:23 (148 bpm)
Avg Power to HR Progression/Regression
Week 1: 1.48
Week 2: 1.57
Week 3: 1.62
Week 4: 1.69
Week 5: 1.72
Week 6: 1.79
Week 7: 1.79
Week 8: 1.81
Weekly Totals
Miles: 70.9 Miles
Duration: 8:36
Total Elevation Gain: 1599 ft
Stryd Running Stress Score: 469
Mn - 7 @ 7:40s
Tu - 3x1600 + WU/WD = 10
Wd - 4 @ 7:30s
Th - 6.5 w/ little over 2mi tempo
Fr - 6 @ 7:25s
Sa - 13.25 @ 7:55s
Su - 5 @ 7:20s
Total - 52
Tu - 6:04 6:01 5:57 w/ 200 rec in 100s
Th - 2.15 in 6:07s, strides on both WO days
I am feeling pretty good, will try to keep to two workouts a week+LR
Ran 1:21:50 for the half this morning. Not the time I was looking for, but was a PR of about 3:30 from my 'debut' ( solo TT last fall). Course was flattish with some mild rollers and plenty of turns. Weather was quite warm, started around 60° and about 65° at the finish (have been training mostly in 40s and 50s).
Placed 12th overall, 12th Male and 5th M25-29. Overall I would give myself a B or B-.
Will post a full recap later in the week. Hope everyone had a good week!
Jmar. A 3:30 PR is nothing to sneeze at. It also sets you up nicely for a sub 80 attempt. Nice work!
27M
Goal - sub 16 5k
Got a much better week in than last week where I only got in 30 miles. Managed to double that this week. Still lower than my usual 70 but trending upwards.
M - 10 @ 6:25
Tu - AM - 3 @ 7:25/ PM - 8 @ 6:40
W - 7 @ 7:15
Th - 9 @ 6:30 (6x3mins on/1 min off at ~10k pace)
F - 8 @ 7:10
Sa - 4 @ 6:50
Su - 11.5 @ 6:40 - ran on a very exposed trail and died in the heat
Got a 5 mile race next weekend which will be a good gauge of my fitness. Hoping to run 27.
Male, 31, 5’8”, 148 lbs.
PRs: 2:15 (2020), 4:58 mile (2020), 18:17 (2019), 36:50 (2021).
Goal: Continue to take some chunks off of the 5K PR
Upcoming races: Mile TT on 5/8, 5K on 5/19, 8K on 5/29, 5K on 6/13.
M - 5.7 with 10 strides (8:37)
T - 7.1 with 8 strides (8:51)
W - 2.9 up, 5K race, 2.1 down.
Th - 7.3 (8:30)
F - 7.3 with 8 strides (8:32)
Sa - 2.2 up, 5 x 1 mile with 1:00 rest (5:57, 5:57, 5:55, 5:55, 5:50), 2.2 down with 6 strides.
Su - 12.8 (8:14)
Weekly Total: 57 miles
YTD Total: 970 miles
The race was okay but not great. I ran 17:47 (5:40, 5:47, 5:52, 28) which was good enough for 2nd place. I'm happy to get a 30-second PR, but I was hoping for more based on the workouts I've been doing. Oh well, it was just a tune-up and I ran it on tired legs. It was also an afternoon race on the hottest day of the year so far, so hopefully the weather will be cooler for the next few races.
Next up, a mile TT on the track.
jmar227 wrote:
Ran 1:21:50 for the half this morning. Not the time I was looking for, but was a PR of about 3:30 from my 'debut' ( solo TT last fall). Course was flattish with some mild rollers and plenty of turns. Weather was quite warm, started around 60° and about 65° at the finish (have been training mostly in 40s and 50s).
Placed 12th overall, 12th Male and 5th M25-29. Overall I would give myself a B or B-.
Will post a full recap later in the week. Hope everyone had a good week!
Congrats on the big PR! I'm looking forward to the full recap.
Hello everybody, I hope training is going well.
Another usual week here for me. I did race Saturday, but im not going to say much about it as the whole experience was just a complete mess.
Anyways here was the week:
Monday- 13.74 miles 1'26"01 (6:15 avg) and .94 miles 6:06 (6:31 avg)
Tuesday- 14.80 miles 1'32"03 (6:13 avg)
Wednesday- 14.60 miles 1'29"20 (6:07 avg)
Thursday- 14.53 miles 1'31"58 (6:19 avg)
Friday- 6.51 miles 40:55 (6:16 avg)
Saturday- 3.10 miles 21:57 (7:05 avg), 3.19 miles 16:36 (5:12 avg) and 7.57 miles 48:29 (6:24 avg) did 14x60 on 60 off during the 7.57 miles as I was not thrilled with how the race was managed, the complete disaster of the "wave start" and just not being in what I call the right mentality to race well. I have to also look at the other perspective that yes I won and a win is a win.
Anyways, 93.4 miles on the week.
I hope training is well for everybody this week.