Road Racing and Training Thread- Week Ending 4/5/20

slo - Don't sweat the TT "we're talking about practice man, we're not even talking about the game... the actual game, when it matters... We're talking about practice" -AI

Getting back into the swing of things after taking last week off.

M: 4 + 75min yoga

T: strength

W: 4.5 + hill sprints

Th: strength

F: 5 + flat sprints

S: 4

S: 10.5 w 2.94mi postal race in 19:01, followed by 11x30/30sec on/off

Planned on doing a tempo for the postal race but it ended up being a progression from 6:50 down to 6:00 because I was timid at the start trying to feel out the right effort. Oh well, first attempt at a hard running effort in almost a month. Will update everyone how this placed and team scores tomorrow because I know you're all dying to know.

pewow wrote:

slo - Don't sweat the TT "we're talking about practice man, we're not even talking about the game... the actual game, when it matters... We're talking about practice" -AI

Slo’s supposed to be the franchise playa and we in here talkin bout practice. How the hell can Slo make his teammates better by practicin?

Hey all! Just chiming in since I haven't in a while.

Doing well here in NYC, just staying in as much as possible. Have stopped running for the most part and am picking up some jump roping.

Hope everyone is doing well, staying safe, and fully healthy!

M31, 5’10/155

Goal race: BK Half sub 1:21 (definitely going to be cancelled)

Here’s the week:

M: 6E

TU: 8.3 ft. 8x800 w/ 1’ rest, first 400 @ goal HM pace (90-94), second 400 working harder (81-85) on the bridle path

WED: 6E

THUR: 6.5 ft. 10x300 w/ 1:40 rest, just wanted to let the legs going ~ wasn’t meant to be too hard, tried out the Streak LT4s, did this at the Central Park Mall, not the fastest surface, but I averaged around 55 with pretty decent wind/zig-zagging

FRI: 6E

SAT: 14.2 @ 7:13, with fast close as I got back to the park — 1.2 @ 6:50, 6:39, 6:37, 4:18 last K (I think crowds slowed me)

SUN: Going to go 6-7 later today to get to 53 for the week or so...

Feel a bit like an idiot in one respect, realized my old Bostons are still going strong, I just hadn’t noticed but they were laced a rung too low, which was why my ankles and shins got killed last week. Fixed that and felt golden yesterday. Laced up LT4 a little higher too to lock up the ankles there. 1500 or 3000 time trial in about 10 days tentatively.

Some comments:

@slo: cool workout, and deceptively very difficult, nice huge mileage week

@GNR: solid TT and very solid 3xmile

@Sub 6:00: thought I was looking at OR’s week here, but the 10 miles a day all 7 days thing is cracking me up, would love if you ran an OTQ off something like this and then got the Runner’s World profile where you could say 10 miles a day every day was your “secret”

@moke: Solid speed Wednesday, and the Michigan to boot in a 100-mile week, Chris Barnicle who went to my high school did that workout in high school which was absurd

@RRR: you must be very swole at this point

@Mrs Stone: probably at around this approach for the next few months too, throwing in a little speed/time trials to keep myself interested

@HHW: Nice week. Definitely a good effort on those 1200s even with pacing off.

@imagebearer: putting in the work, excited for you to PR when races are back

@AJ: Good job persevering...thinking about stepping stones in a couple of weeks

@smoove: happy to see some pain-free running

@darkwave: I like that treadmill brand, I get frustrated with how tough social distancing is in NYC right now when running...I’ve just been zigzagging a lot to stay away from people, it’s definitely not ideal

@Tyler: Very nice execution on the workouts...it’s hard to imagine bourbon like that

@pewow: nice back to action week

@JQ: You’re probably being more sensible that me. I would go nuts without the running right now, but it is definitely hard to do with low-risk with the influx of walkers and new runners in Central Park.

Slo - Good week. Tons of volume. Even if 34 flat isn’t what you wanted for a TT, it’s a solid workout.

GNR1 - Excellent work in the TT.

moke - Good time to unlock weird achievements like 100 in singles. Nice Michigan workout, although my wife is a Mich. St. alum, so I’m not allowed to do those.

RRR - Technical trails probably better for the periformis and such? Would’ve been excellent weather here for some day drinking.

SC - I’ve had a lot of weeks like Mrs SC’s at times where racing hasn’t been a big priority, but definitely leaves you ready to flip the switch.

HHW - Very solid week. It’s fun to have a good birthday running goal.

imagebearer - Nice week. Good to stay in touch with some speed. The arboretum near me is closed! It was my good hill running spot.

AJ - Quite a bit of quality in with all that volume. Grind away.

Smoove - Looks like progress.

Tyler - I’ve been stuck doing double ladders like that back in my track days. Not the easiest. Looks like a fun week though.

pewow - Gotta love progressions as a way to get in some quality when you haven’t done much lately.

darkwave - Hard to beat 48 degrees with 4 mph wind. At least the Tidal Basin / Haine’s Point closures are only set until tomorrow, and I haven’t seen any extensions, so maybe that will be open soon? I’ve thought about acquiring a treadmill as well. Good to know rentals are an option.

TL - “7 x 10 is the new 5 x 18”?

JQ - A friend of mine who ran 1:50 in college (maybe even 1:49?) did competitive double Dutch in high school. Have to imagine it helps for something.

Haha. Also wanted to note I saw this post from Henrik indicating he thinks a 20k/12 mile run is a long run. True weak-sauce:

https://www.instagram.com/p/B-mvECWpDTz/?igshid=gnnn7p25qjmh

Expected more from him. No wonder he loses to an adolescent brother.

Hope everyone is doing well, getting through this crisis physically and mentally.

A special shout out to you, JQ, in the war zone of NYC (my hometown, too). Be well, my friend!

M: 9.5 at 6:25 overall...sluggish to start and then felt better...7:13, 7:07, 6:45, 6:28, 6:21, 6:16, 6:06, 6:00, 5:50, 2:50

T: 10.13 at 6:17 overall...the pace just came...crushed it...hilly and over the bridges...6:50, 6:49, 6:35, 6:26, 6:11, 6:13, 6:10, 6:06, 6:01, 5:40, 0:44

W: 11.75 at 6:32 overall...in the hills...6:25, 6:23, 6:15, 6:91, 4:22 to finish...felt good

T: 8.25 at 6:19 overall...very windy...7:03, 6:53, 6:34, 6:18, 6:16, 6:07: 5:56, 5:38, 1:25...was going nicely in those last couple of splits

F: 10.5 at 6:34 overall...very windy...6:27, 6:27, 6:29, 6:23, 6:15, 6:98, 3:00 to finish

Sat.: 15.5 at 6:34 overall...windy...in the hills, including the “little mountain”..6:32, 6:30, 6:28, 6:25, 6:13, 6:16, 6:11, 6:11, 2:56

Sun.: 6.51 at 6:21 overall...7:03, 6:47, 6:24, 6:14, 6:01, 5;49, 3:00...hamstring got cramp in last half mile

72 miles

Will rest tomorrow. Be well, everyone.

Sorry for the typos...those odd-looking splits of “6:91” and “6:98” should be “6:01” and “6:08”

I do think the tricky tech trails are good for the piriformis and such. More short strides and long strides and jumping over puddles and over big rocks and creeks. Plus the foot moving every which a way give the hips a good range of mobility.

Another upside as I can press the pace aerobically almost every run without straining the legs. These trails are super hilly w short and steep hills so that’s also good for strength. Was thinking today that I ran a lot of trails summer of 2018 before getting well sub 17 shape. After being stuck at 17:30 for a year.

Do we shall see.

Sub 6. Yesterday was a great day for day drinking heee and so I did. Today I am just now starting. But don’t tease me bro! Hopefully we can meet up soon for some epic day drinking hijinks

RRR - Broke out the wine tonight—a nice apothic red. Good stuff. My 16-year-old said its gross.

36/M/144/6'0"

Another solid week of training. "Met" up with someone for my track work, but accomplished some serious social distancing (aka he was gapping me).

M - 7 miles at 7:11

T - 8 miles at 7:16

W - 9.7 total - 2 up, 2k (400 rest), 5x800 (200 rest), 3 mile CD - 2k in 6:44 (5:25 pace), 800s in 237, 239, 238, 238, 236 - This was a great workout for me. 2k was about 5k pace, 800s probably like 3k pace. Felt pretty good, but was hard.

Th - 8 miles at 7:10

F - 6.2 at 6:56

Sa - 10 total - 2 up, 6 tempo at 5:48, 2 down

Su - 15 at 6:50 last 3 miles at 6:40, 6:30, 6:20.

All in all a good week. Lots to comment on. I'll do it from my bedroom tomorrow... errr my office... errrr... no more boundaries in my house.

JQ - Good to hear you're being smart. Jump rope... old school.

Nice work Tyler. You crushed that stepping stones workout. I failed miserably on my first attempt.

If you’re into Churchill, check out Erik Larsen’s new book, The Splendid and The Vile. It’s fantastic.

M27

5'9 150

m: off

t: 6.8 @ 8:50

w: 2 up @ 9:16 then deeks quarters @ (1:18/52, 1:21/52, 1:22/52, 1:23/53, 1:23/53, 1:24/53,1:22/53, 1:25/55, 1:25/55) 2 down @ 9:09. not well paced, felt it slipping away from me.

th: 4.2 @ 9:42

f: 9.35 @ 7:30

s: 4.2 @ 9:37

su: 11.1 @ 6:54

42.7 total in 5 hours 45 min.

taking a down week next week, then a build to 55/ twoish more hours of running a week, whichever comes first. upon the fates however, this depends..

M27. 6'0", 128

PB/2020

Steeple: 9:24 (2016)/NT

5K: 15:30 (2012)/NT

8K: 25:42 (2013)/NT

Half: NT/NT

Full: 2:30:25/NT

Monday: Off

Tuesday: 10.00, 7:26 pace

Wednesday: 3 miles easy, 4x 1 mile/2 mile jog recovery, 2 mile cooldown

Thursday: 10 miles, 7:44 pace

Friday: 6 miles, 7:09 pace

Saturday: 16 miles, 6:02 pace, 2 miles easy, 3 mile hard tempo, 4x 1 mile @ MP/1 mile float, 2 mile CD

Sunday: 6.15 miles: 7:54 average

I came into this week still pretty banged up from the 5-4-3-2-1 workout the previous Saturday. Really pleasantly surprised to see how I can run on tired legs.

Wednesday's workout was a bit strange. My warmup was awful and I figured I'd struggle to get under even 5:40 pace for these mile repeats. Tossed on some OG Streak XCs from 2008 and hit the track. It took me half a mile into each repeat to even feel warmed up. Negative split this one. Still kicking myself for not breaking 5 on that last set but I left too much tome in the first half. Didn't feel like I worked too hard here. Muscle in my glute was still pretty tight.

Splits: 5:20, 5:17, 5:12, 5:04. Average pace for the 5.08 workout was 5:42

Saturday's workout went much better than I expected. Glute was still having some issues but seemed to settle as I picked up the pace. I negative split the tempo and was pretty consistent on my miles following. This was much easier than the workout from last week and I didn't feel all that gassed at all from it. The floats were tougher than the pickups.

3 mile tempo: 5:28, 5:25, 5:14

4 miles pickups/floats: 5:28, 6:26, 5:26, 6:27, 5:26, 6:34, 5:26, 6:11

I had to cut my sunday run short as my glute issue has definitely gotten pretty rough. I was hobbling hard and just didn't feel right. Hopefully a couple days off will fix this.

I love seeing everybody still getting after it in here!

M42, 5'10

More Easy Intervals this week inspired by Klass Lok's book.

Goal: Time Trials! First up, 5K. The track is now closed so I've been scouting the area for the flattest loop I can find that doesn't cross traffic. Hasn't been easy but I think I found a loop about half a mile long that is decent.

Mon - Gusty 6 x 1000m (3:44 - 3:58)

Tues - REST

Wed - 15 x 200m (40 - 42 sec)

Thurs - 6 x 1000m (3:51 - 3:56)

Fri - 6 x 1000m (3:53 - 3:57)

Sat - 2:10 Long Run with 30 sec surge every 10 min. Total 17.28 Miles @ 7:31 (140 bpm)

Sun - 6 x 1000m (3:53 - 4:01)

Weekly Totals

Miles: 62.1 Miles

Duration: 8:03

Elevation Gain: 354 ft

Tyler: I can get about 1.5 miles of grass in a loop (tying many little loops together) and a 1 mile of gravel loop out there.

Thoughtsleader: thank you!

Sub 6 - bummer to hear it’s closed! I guess it’s a bit surprising mine is still open now that I think about it.

Here are a few shots I quickly snapped out there. Trees and plants haven’t really taken off yet so it’s still pretty barren looking, but it’s very beautiful in the spring, summer, and fall out here.

https://imgur.com/a/2LUn0ae

@imagebearer - That looks like a gorgeous place to run! I am very jealous.

M50 192

11 total. I need to start training again I'm getting heavy.

I've been having to go to work. We have had 1 confirmed case and 4 more rumored cases. I've been isolating as much as I can at work for safety but that is really effecting the amount of calories I burn in a day. The stress and lack of movement has actually made me more tired when I get home.

On the bright side. I'm kind of an introvert. Me and my buddy with Asperger's were laughing today about how well we like this social distancing.