Road Racing and Training Thread Week Ending September 8 2019

statfanatic wrote:

The Stone Cutter wrote:

At first I just figured the capitalized L was a voice-texted typo. Very clever, my friend.

Ahem, RRR, I think a few of us know exactly who you are...

He was just alluding to my calm, meek demeanor ... always in control.

Sorry, I've been MIA from this thread, but I'm still hobbyjogging so still active. Does anyone else want to be Admin?

RRR isn't on Strava nowadays

I will actually do it. Still have a strava account and lurk around I just don’t post training. H*ll I need to give something back. And lotta people know how to contact me. Not like I’m anon.

Quick drive-by (hope to catchup later this week):

a) I am indeed "Darkwave Kittenpower" on Strava. Not because I believe it makes me anonymous, but merely because that name amuses me. Anyone who wants to figure out my real name can do it easily, based on race results.

b) cat update for those who are interested - 24 hours of IV antibiotics worked magic, and I was able to bring her home Sunday night (we had a vet check-up today, and likely another one next week, after she finishes her 7 day course of antibiotic pills). She's acting totally normal now, wonderfully. We don't know what this was, other than that it was obviously bacterial. All the testing results for far have come back negative, with one more still outstanding. An unknown bacterial infection is much better than many of the more sinister possibilities, so I'm fine with never knowing.

statfanatic wrote:

GB - Nice week, will be interesting to see how Lydiard training goes for you.

It is definitely an experiment. I've never worked a specific program with any consistency before. Its working well in the hill stage because of the flexiblity I have (all manner of hills around here) and also my complete willingness to look like a big dumb weirdo springing up the sidewalk.

Not sure how far into the third stage I will get this year. The long-term plan is to feel out and slowly put together the different phases and workouts for use on a marathon next fall.

RRR:

Threshold paces for extended periods tend to overheat me but short fast intervals w good rest are better.

Yes, I totally agree with this. It's a good decision.

Pappy: 25.2 miles is a good week. Your patience is starting to pay dividends.

Mrs. Stone: Hope you have a killer HM!

Guy Broman: I usually do one of those Lydiard things, then wait 2-3 years until I forget how weird they were, and then try another set.

OR: Hammerin'

darkwave: Absolutely spectacular and hope the kitty is doing better.

AJ: Line up your mileage over this training cycle, and you've practically already run to Berlin.

SMOOOOVE: Great news!

jot quill: So inspirational to see the effort paying off! Your race report, and the report of the events leading up to it were a great read. Quite remarkable!

RunGuy: Congrats on that Friday workout. The consistent mileage is gonna pay off in Chicago!

Im so behind this week...

Hi Jeremy! I’m the Jake who sent the Strava request. Long time lurker of the thread, gotten a ton of information and inspiration (inspirmation?) from the lot of you. There is some truly incredible stuff week in and week out from this bunch. I love reading through everyone’s weeks, but I like the visual aspect of workouts on Strava. Helps put things in context.

I guess what I’m saying is, I am just some random dude. My mom thinks I’m pretty cool, though.

Pics of yer mom and the basement you live in.

(Typical LRC welcome. Just tryin' to make you feel at home.)

Coach Jeff is Back Baby!!

Huge thanks again to all for the advice on the mile! Mid week and still riding on that high a bit... I went into 2019 with a goal to break 5 by the end of the year so it's been a bit surreal!

-- Comments --

GT: Haha agree with others on the clever quote... solid week! I like doing the same with regards to front loading!

RRR: Really solid looking week with great volume tacking on the biking. I was looking up some random threads for knowledge and saw your post in one about long intervals vs. sustained tempo where you stated yourself that you'd wished you spent more time doing longer sustained threshold efforts :P. Sounds like you gotta battle through that overheating -- need to push for that throwdown battle right??

Loving the GT v RRR saga

Stone: Good to hear the initial downturn had great benefits! Feel like it's a great case of just listening to the body. Also big kudos to Mrs. Stone on the fantastic week!

Pappy: I like to believe even a 3 jog isn't a waste :). Also entering M25, 4:38 mile for the leaderboard!

328: Dang, hope you get well soon! Get lots of rest!

slo: Love all the quality and volume -- looks so simple and effective!

Guy Broman: I was just watching some videos about the Lydriard bounding out of curiousity! Going to be following your circuits with interest -- I agree a lot with the mental effort and fight with hills.

OR: Wow great tempo and 1/1 in the middle of a long run. Quality is really coming together with solid singles padded around. Fitness is going to come rolling in for you, I can feel it!

Sub 6:00: Rockin week. I was just thinking similarly about longer steady vs hard miles. I think I'm of the same mindset -- pushing a single hard mile is disproportionately easier than holding a few miles tempo. But hey I guess that means I have to do more of the challenging stuff... :P.

darkwave: Big congrats again on the mile!! One of these days we'll actually meet hah. Really glad to hear about the cat news!

THOUGHTSLEADER: Hell yeah on the 4x mile and long run! Looking really strong -- yeah Columbus Circle is definitely a nightmare unless it's much much earlier.

AJ: Jesus that Tuesday 3x4800 is absolutely beasting. The long run is no joke either. Heck if I think I have a shot at sub 2:40 this year you definitely have it in the bag for Berlin.

LebanonHills: That's one hell of a PR! Well earned and huge congrats -- last one fast one has gotta be satisfying!

Napper: That Sat - Sun back to back looks really solid! Probably don't need to worry that much about speed, the 16 you have next week will be proof enough!

CM: Awesome 10K! Crushing it

drcrusher: The "other" has definitely got to count for a lot there! Sounds like an awesome trip with a lot of solid work in there!

RunGuy: That 9 progression looks really solid, looking fit on the road to Chicago!

RunnerSam: Awesome job on the Tri! Hell of a run doing 6:07s off the bike! And great workout Tues

Coach Jeff: I totally get what you mean with racing the "plan." Great week!

BHV: Solid volume week

LancRunner: So cool to see you and RS hitting up a workout together! Great week

statfanatic: Rats sorry to hear about the mile -- still wildly inspirational to me! Hope you spring back feeling ready to roll after the break!

cocoon: Wowwww that sucks with the lead biker... Guess that's a solid 9 mile tempo! Sounds like you were running really solidly the whole way.

Bruin: Marathon Relay sounds really fun, congrats on the team win! And wow that Thursday 2x5K is fantastic!

JQ - the thread was prob from the spring of 2018. I had a really good HM build but blew up (partly as the course here is brutal with 400ish feet of gain last 2.5 miles or so) I had some really good workouts like 8xmile at 5:5x w 60sec rest... but wish had done more straight stuff like is the plan this fall. Speaking of... the threshold work will come when it breaks. I have tried strategery on getting it in the heat and tend to break down.. I blame the US government. Long ago when RRR was still a young man, shockingly enough, he was in the Army. Was deployed to Iraq and had a really bad heat episode that required 4Liters of IV fluid.. so I blame that.

GT - That’s some good mileage the last few weeks and a nice 7-day total. Should pay off.

RRR - Serious volume with the biking and lifting. Gross weather. Those R type sessions seem to be more manageable in it.

SC - Sounds like the rest did you some good, and nice week for the Mrs.

Pappy - Looks like you’re headed in the right direction, even if the weight ticked up. Thanks for taking over the leaderboard. For your reference, my 5k was on 4/5 at age 34. Hoping I can better it before it expires.

3283823 - Oh man, Dengue. Don’t know anything about that, but it sounds spooky. Hope you’re better soon.

Slo - Congrats on the 5k again. And another good week. Very similar to what I’m logging.

JQ - I guess I haven’t posted yet, but awesome mile! Not surprised, really. Great job pulling out that speed amidst all the mileage.

GB - Looking forward to seeing you work through a proper Lydiard hill phase.

OR - Good base week, especially the long fartlek. Excited to see the next phase.

darkwave - Very cool race, great strava handle, and glad to hear the kitty is doing better.

TL - Awesome long run Saturday. On the 4 x mile, it’s hard to keep things under control once you get rolling. Not bad to sometimes go a little too hard. At least you finished the workout.

AJ - Another big week. Guess the taper has begun? 3 x 3 and TLT, both good workouts.

NG542007 - Welcome back. 14 @ GMP is no joke.

Smoove - Those bits of running coming back from a bad injury are golden.

Napper - Just need to hang in there a little bit and then taper. Don’t worry about your current 10k speed. Some rest and it’ll be there. Stay strong for that simulator.

CM - Good week. 20’ at 10k pace is certainly a solid workout.

drcrusher - Nice run that Friday before the trip. Definitely some nice weather that morning. Good work logging what you did at altitude, and hope you had a nice time.

Rucker - Welcome on board.

RGMW - I like the goals. The consistent mileage should help get you there.

RS - Congrats again on the solid 5k. Pretty wild signing up for that tri the day before.

Jeff - Well put on one way to think about T pace.

BHViking - Good to see you can manage plenty of miles despite the SI problems.

GNR1 - Nice progression run.

LancRunner - Good tempo, nice balanced week.

LH - Great running in that half. I know the fear that can arise when you go out at a pace that feels right but is faster than planned, but it often leads to big breakthroughs.

HHH - Go get it in that 5000 tomorrow.

Stat - Smart to take a rest and reboot. I was thinking of doing the Navy Mile, but probably going to do a local 5k that weekend instead.

Cocoon - At least it was a good, long tempo on Sunday? Almost had a bike lead me the wrong way around mile 19 of a marathon last year. Luckily it was somewhere I run about 4x/week and knew the right way to go (or I would’ve missed the timing mat at 20!)

Bruin - Plenty of quality on a cutback week. FWIW, my long track tempo took inspiration from some of your workouts.

Want to mention this, as it probably adds a minute to my marathon time every fall and spring. I drink between 10-20 beers, or drinks, every week. Usually 2 every night, and an extra one or two on Friday and Saturday night. Probably not what Daniels meant in terms of threshold training, but I have small kids at home and therefore it’s necessary for my sanity. They are light beers so low calories, at least.

How many on here are still shooting for sub 17 in the 5k?

Pappy wrote:

How many on here are still shooting for sub 17 in the 5k?

When the time and opportunity come, I will be. Actually, it is about the only way I could possibly leapfrog darkwave’s 86.49 now...much tougher to get 85+ in the marathon.

Pappy if you're rebuilding the list, my 16:34 5k was on 3/23/19 at age 32.

outsiderunner wrote:

Pappy wrote:

How many on here are still shooting for sub 17 in the 5k?

When the time and opportunity come, I will be. Actually, it is about the only way I could possibly leapfrog darkwave’s 86.49 now...much tougher to get 85+ in the marathon.

Are you sure about that?

2:40:45=86.75% at 50=17:00?