Road Racing and Training Thread - Week Ending 5/2/21

LancRunner wrote:

M/37/145

M - 8 @ 7:13

T - AM - 5 @ 7:26; PM - 3 UP, 3x1mile (5:08, 90 sec, 5:04, 2 min, 4:59), 3 down

W - AM - 6 @ 7:12; PM - 4 @ 7:07

Th - 8.2 @ 7:10 (hot and humid!); second dose of Pfizer

F - 7.1 @ 7:08 felt alright after shot... not great... alright

Sa - 8 @ 7:09

Su - 16 @ 7:02

Total - 71.6

Only one quality day this past week, but with second dose and just feeling a bit off with the jump in temps and weather, I'm ok with it. Still a good week. Might TT a 5k this week...

Nice! Looking forward to the result. I am doing mine Saturday so will consider this an unofficial virtual RR&T competition.

Anyone else racing this week?

hhw - best of luck in the 5k TT, both race plans looks good. 5x2mi @ 5:33s is intense

Coach Jeff - Slightly less running isnt bad since you are buffering it with the cycling. The 2s and 4s look like fun

Stone - nice LR workout, any plans for quicker than HM pace workout(s) in the remaining weeks or are you all in on the long HM-M pace work?

darkwave - about 7 weeks out from grandmas, some big workouts starting with the 2x5mi @ M and 2x2 @ ~HM

jmar227 - congrats on the HM PR. nothing wrong with wanting more. I've ran over 1:21:50 more times than I've ran under, can be a tricky distance on the wrong day

notarobot - congrats on the 5k PR and GL on that mile

Lanc - definitely go for it on the 5k TT, not going to get better competition (pacers) than the TC

hhw - no races lined up for me but I have the itch to throw down an embarrassing 5k

lurker: congrats on the race!

highhoppingworm: Looking forward to the TT result!

dirtroadSC: The heel issue is a chronic thing, now. I'll figure it out.

BHViking: So impressed by your patience and steady improvement!

RunnerSam: I'm also enjoying the 2WO + LR vibe

jmar: Fantastic... all this racing is getting me itchy...

notarobot: Congrats on that 5k... sounds like some tough conditions.

ZM swift: Sorry about your race experience... but at least you were experiencing a race!

S - Off

M - 10

Tu - 8

W - 10

Th - 8

F - 8

S - Off

Total: 44 miles

jmar and notarobot - Nice racing! Looks strong.

Stone - That is one epic long run. Not an expert but pretttttty sure that indicates sub 2:50 shape.

zmSwift - Man, way to punish yourself for not running at the effort that you wanted in the race. You must have really been mad at yourself to put yourself through that post race workout.

hhw - Good luck on the 5k TT!

Coach Jeff - That's a good increase in workout volume from last week.

Stone - That was a monster long run.

Sub 6:00 - Nice 4x1200. Enjoy your trip to Florida.

lurker - Congrats on a well executed 10k!

darkwave - Have you ever done any triathlons? Just curious since you do a lot of swimming.

BHViking - Solid week. I like the idea of measuring your progress with a single number that you can check every week.

get it faster - Good luck on your 5 mile race!

Zm swift - Too bad the race was mismanaged. Congrats on the win, though!

RunnerSam wrote:

Stone - nice LR workout, any plans for quicker than HM pace workout(s) in the remaining weeks or are you all in on the long HM-M pace work?

Aside from strides, all pace work from here on out will be in that ~HMP-MP range.

For those of you calling sub-2:50:00...the verdict is still out. I would like to make sure I walk away from this “redemption” cycle with a solid result, and as such, I may take it out on the conservative side. That may require a monster negative split to get to sub-2:50:00, which of it happens, great.

But I would be just as happy with a solidly executed race and walking away with a sub-2:55:00. So we shall see.

HHW and Lanc - I expect you both to report back with greatness.

Completely bombed out of a track 5K last Friday night.

Should have stuck through it, but I'm a basket case with splits.

Went 75, 72, 74, 74, 74, 74, 76, 73 and stepped off the track.

That 76 was enough to derail my focus, even though I reeled in 73.

Coach asked me to jump in a 5K TT with my track club last night in a crowded local park. Weather was absolutely terrible, sitting at 83°F (FeelsLike 89°F) with the Dew Point at 74°F & humidity hovering around 75 percent.

My goal was to use this opportunity to build mental strength and finish, no matter what. It wasn't PR weather.

Finished in 15:45 after hitting the halfway turnaround in 7:40. Really fought those mental demons in the last mile, but glad I came out on top this time.

10x90sec-walk/45sec-run today, it's not much but it's progress.