Road Racing and Training Thread - Week Ending 10/24/21

Second week of my 14 days 3 block-training. All workouts have some WU and CD (tot app 15min)

An easier threshold block starts on sunday to tuesday and that is the end of two tough blocks, into 3 days easy and a test workout saturday. This week my car was repaired so more running to kindergarten and to the car shop than normal... no problems though. I have added extra 5min moderate and 5min easy after workouts since it feels better after some k's of running and that has added over 10k per week of "milage"

Mo

1) Easy 22min w/3.20 sprints

2) Easy 17min + Easy 30min bike (zwift)

Tu

1) IT Easy thresholds 4.40-4-40-4-3-3-2.40-3-2.40 w/30s rests + 5min moderate (30 thr + 5 mod +

2) Easy 23min getting kids from kindergarten

3) IT Easy thr 2x3 + Indoor track (easy) thr 5x400@10k + 7x400@Thr all 30s rest + 3x200 fast w/60s rest @@3.26-12-10 + Mod 5

We

1) Easy 22 getting kids to kindergarten

2) Easy 20 bike

3) Easy 17 + easy 20 bike + leg strength

Th

1) Easy 42min w/2x strides

2) Easy 44min + 5xstrides

Fri

1) Easy 41min w/2 progressive 180m sprints and 2 all out 180m sprints (felt very well in the legs)

Saturday

1) test workout. 2x2min thr for WU, then hard testing appr 2.40+2.25+2.40+2.25+3.35 w/60s (XC), then 3x2 thr and Mod 5

Sunday

1) Bike easy threshold 18x45/15 + Easy run 50min w/10min easy threshold after 25min

=82km/7:35h running and 58km (virtual)/1:40h cycling

Highest milage in 23 years I think.

Next week is week one in 14d cycle with workout days tue-thu-sun. Tue/Thu are double threshold workout days.

Test workout done for the 4th time since august (PB dec-2020). I sum the reps to a total time. Progress has been(compared to PB) #1@+41s (2wks) #2@+24s (4wks) #3@+12s and now (2wks) #4@+8s. So nice progress and still improving. Especially the last reps are much much faster than #1 in august. Rep 1-2 are controlled and same for all, but the endurance over the reps is very improved...strange since the training is good all the way. But I have fixed good recovery every 14 day with this 3-block program. I have also eased down on the pace for the hard blocks the last week and will observe how that will transfer in 2 weeks.

darkwave - that sounds pretty strange. Almost made me think of a form of vertigo. I get weird feelings like that too when I'm extremely fatigued. Like super fatigued. As much as you exercise, maybe you're just worn down but who knows? Glad you're seeking the right help and I hope its an easy fix!

Coach Jeff - Solid LR this week! Those longer ones will definitely pay off come race day. Crazy earthquake story, glad your OK

RRR - Enjoy that race, "One thing about racing is that it hurts. You better accept that from the beginning or you are not going anywhere" - Bob Kennedy

hhw - nice Sunday workout, It's a thread classic

Mrs Stone - bad timing for a sickness, hopefully she can salvage this coming week

BHV - nice LR, wish I could have joined you. Hopefully will be knocking out a similar one this coming weekend

darkwave - sorry to hear, I am very impressed at the training regime you keep up despite the various bad news and feelings. I certainly would not be as steadfast

jmar - looks like a successful workout and race

zm swift - Always preferable to have a lead bike rather than motorized vehicle. One of the few races I've won I had a police car to follow, didnt particularly enjoy the exhaust gas but your situation sounds much rougher. There is a local race where the leader is following a horse and buggy, good ol Lancaster

It's nice to see a few new people posting. Welcome!

Coach Jeff - I'm glad you're okay after the earthquake!

Mrs. Stone - I hope you shake off the cold!

darkwave - That must be very frustrating and difficult. I hope you and your doctors can get to the bottom of this.

jmar - Nice race! Looks like a solid effort 100% of the way through even though you had the win in the bag.

RunnerSam - Congrats on the good race! Two days after a big workout no less.

Zm - Yikes, sounds like a rough race. I'm glad the coughing didn't persist the next day.

RRR Looking forward to the race results. That's good weekly mileage going into a 5km. Will you continue to increase heading towards the HM?

Stone/Mrs. Stone Forward progress is good, even if it's not as much as you had planned. Stay healthy!

HHW You seem really stabilized now... gains seem to be consolidated. You're feeling good at this level. That's good, too. Sometimes you need to plateau for a while in order to catch your breath.

THICC Mike: That mileage jump could definitely account for the fatigue. Slowing down the easy runs, I agree, makes it more manageable.

BHViking: Clockwork.

jmar: Congrats on the win. Heck of a rust buster.

Sub 6:00: Even with the shot, you still got out there. Impressive.

notarobot: Sounds like a cool racing day experience... apple pie and JD tutees

Allen: Congrats on the consistency. Respect for the injury management.

RunnerSam: Nice race. Looks like the fitness is getting back to where you want it to be.

Catch up with the rest of everyone later...

Coach. Yes I will top it out at 60-65 and hold steady. Have to stay healthy is goal number 1 this go round. And if do post Houston a couple solid months of 75 MPs base build heading into summer (where I plan to bike a lot and build a big aerobic base).

Hopefully everything stays healthy (ish) for you.

Hope OR is okay out there …

runrincerepeat wrote:Hope OR is okay out there …

I was thinking that, too.

I tend to go dark when I'm not feeling too good,

Which brings me to darkwave.

Dang it all.

I do not understand what you're going through, but I wanted to send out some empathy in your direction.

I noticed when you didn't post last week and I noticed that your strava routes were pretty repetitious... That's exactly my response when I'm feeling not too good... stay close to home... leave me the option to bail out. Limit variables.

I hope you get good news from the doc. I hope you get SOME news... give you some direction...

You are--hands down--the most all-around training goddess on the thread. The runs.. the yoga... swimming... You check every box twice. I look up to you. So I want to offer my sincere "AAAaaargh!" on this recent issue and trust that you'll persevere.

Coach Jeff ROC wrote:

Which brings me to darkwave.You are--hands down--the most all-around training goddess on the thread. The runs.. the yoga... swimming... You check every box twice. I look up to you. So I want to offer my sincere "AAAaaargh!" on this recent issue and trust that you'll persevere.

Ditto this. And her comparative race results have consistently placed her amongst the top two or three (or better?) competitors posting here. Hope things get sorted out soon.

Re: outsiderunner. I imagine he's dealing with setbacks and disappointment. Not easy to abandon ones goals. I hope he knows that many "cyber friends" continue to root for him.

Also, just want to add that I read everyone's posts, and follow their training as best I can while trying to be disciplined about "phone time." Welcome, new posters, and congrats on all the recent race results. They all deserve to be individually 'called out,' but best I can do is say "hooray, and enjoy continued success!"

Male, 25, 5’8", 132lbs

PRs: Half Marathon: 1:24:37 (2021), Marathon: 2:47:57 (2021)

Next Races: USATF HM Champs, Boston 2022

Future Goals: Sub 1:20 HM, Sub 2:45 Marathon, Sub 17:30 5k

Reflection: This week was just about sticking to a routine and getting back. I'll be back in full swing roughly next week.

Monday30 minute walk

Tuesday45 minute spin

Wednesday45 minutes elliptical, 30 minute walk

Thursday 1 Hour Walk, 60 minute Spin

Friday 1 hour morning walk and, 30 minutes afternoon ball thing

Saturday PM Run: 5 Miles - 8:04

Sunday AM Run: 8 Miles - 7:32

Hi all - thanks for the kind words - they mean a lot during a tough time. (though I have to admit, it's nice that I can at least still "run").

This whole thing is weird, but the fact that it improves as I run helps me stay positive - it tells me that there has to be a way to fix this. The first mile of each run is incredibly depressing, but I feel so much better and more normal by the end (which makes it easier to keep running).

[side observation: when you are running between 6-9 minute pace on the local running routes, you'll get the occasional head nod or wave. However, start running 12-13 minute pace, and EVERYBODY has a nice word for you.]

Interesting point by Coach Jeff about the urge to "go dark." I totally get that. And part of it is that nobody likes reporting a bad week. Not just because of ego, but because it also feels like whining, searching for sympathy, and/or bringing the thread down. I'm posting primarily because I don't want to ghost people. And those who see my Strava are likely wondering "what the hell."

Wherever and however he is, I wish OR well.

darkwave wrote:The first mile of each run is incredibly depressing, but I feel so much better and more normal by the end (which makes it easier to keep running)..

Nice post. And at the risk of whining and eliciting sympathy, I'll mention that on a good day I'll go sub-6 for the first HALF-MILE. And with every laborious step, question why I'm even out there struggling against the pain. By the third mile, though, not so bad. Hang in there!

18:26…

Good news - Cardio was really good

But the legs felt like garbage.

Atleast your cardio was great!