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On April 23 2020 15:17 Nocci wrote:Well after my collapsed lung in january I had to take it easy for a while and didn't really get back into running all that much. With all races cancelled my motivation for running wasn't very high and I barely did any running this spring. I just checked Strava and my 4 week rolling average with 15k/week is actually more than I expected. Lately I started doing a little more, particularly hill sprints for strengthening purposes but also adding easy mileage. I did stay fit however! My nutrition's been on point the whole year (no processed foods, no sugar, mostly organic stuff from the farmers market, spending a lot of time cooking) and I've done a lot of bodyweight fitness stuff, especially practicing strength skills like handstand pushups. I look more shredded than ever without feeling hungry all the time so that's great! All in all I'm in a good place to slowly start building mileage again. I've formulated a long term plan or rather more of a challenge for myself which I dubbed "20/40/80 challenge": by the time I'm 40 I wanna look like a 20 year old (well body anyways) and be able to run a half marathon in sub 80  I have about 2 years left for that and it should be doable with enough consistency!
Awesome job on the eating! Will obviously keep weight under control and just damn good for you!
I'm the opposite with quarantine motivation...but that's a super clever, unique goal you have set...and with your capabilities definitely in reach if you put in the consistent focus.
How many years before 40?
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Training is going okay. Almost through finals and while Mar/Apr haven't been building months they have been close to 10 hrs/wk so no regression this time and still in peak aerobic fitness.
Eating very good last 2 weeks and seeing weight start to tick down.
Mostly cycling, but adding in some meters of rowing each week as well, it's a very good complement to cycling.
![[image loading]](https://i.imgur.com/tWpIGVS.jpg?1)
One of those "guaranteed PB" days!! First time doing anything over 500m, just feeling it out. Could rate faster, but wanted to keep it capped low and work on power.
Started off just under 2:00, but after a few minutes of that HR was still under 130bpm so I kicked it down a few splits. Settled into a comfortable rhythm until 2k, where I tried to pull a little harder. Was going to go for a vicious finish the last 1k, as my HR was still well under 90% of max at that point....but alas my muscles in back/shoulder/arms were tiring from the lower rate and I could only drop the split to like 1:51-1:52 instead of like....low 1:40s.
Think there is tons of improvement here, especially not rate limited, given that I only averaged about 80% of HRmax for the piece. When I was on 1:55 toward the end felt like a pace I could hold (aerobically anyway) for an hour or so.
I'd like to think 1:50 or high 1:4x is possible since this was not close to all out...but 5+ splits is a big difference.
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Damn, things are quiet around here! Which I guess I rather understand, especially with all competitions on hold.
Going well here. I'm down 5kg so far over the last two months and have been getting in some good training. Given the lack of competition I'm just trying to lay down a massive aerobic foundation for either fall racing, or fall chasing PRs.
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Suddenly, an update from BC appears!
After some Achilles soreness in early March, I've been steadily building mileage. From the week starting March 23, I've done:
81k
90k
102k
92k
105k
114k
112k
86k
117k
120k
125k
This nice gradual increase to mileage has felt really good so far. I'm definitely ready for off-day (Friday) when it rolls around, but my legs don't feel heavy for weeks on end. Looking forward to continuing the build. On a recovery week right now and aiming to sneak up into the 130s for the three-week cycle afterwards.
Race-wise, I did a 5k "virtual" race that my coach organized a few weeks back. I wound up running 16:36, which is faster than I thought I could go. I also had a ton of fun; my partner came to the track to count laps and yell out splits and it really added a neat feeling to the whole thing. I'm planning to try another one in the fall and perhaps try to sneak under 16 or maybe even challenge my PB (15:55).
I followed the 5k up with a virtual 6k two weeks later as part of a relay team. This went pretty poorly plus my shoe came untied with five laps to go. Wound up running 20:46, which, blech.
My next race will be a virtual half marathon sometime in August. Not quite what to target. The MacMillan calculator says 16:36 for 5k equates to 1:16:51, so I think I might aim for 1:15:xx.
Also looking forward to the gym opening up. I've been doing lots of good hip and core strength work at home, but all my lifting adaption is gone at this point I'm sure. Gotta get back to those split squats and leg press!
L_Master, it's been neat to see you rowing more on Strava. Do you have a machine in your house?
Edit: just realized I never answered a question from earlier in the thread.
On February 08 2020 08:33 L_Master wrote:Show nested quote +On February 08 2020 01:22 Bonham wrote:
Haha, I know what you mean. The hardest rowing I did during my foot rehab was 5k time trials. I don't think I ever got under 19 minutes. The last third of each attempt was a new kind of discomfort for me. Discomfort is much more diffuse throughout the body compared with running, where it's mostly legs and lungs that give you hell.
How did the hour cycle go? How tall are you? 19:00 is pretty stout. Likely would have you between 6:45-7:00 2k (rowing standard). Height has a HUGE impact on rowing performance.
I'm about 6"2. Taller than the average bear, but not big enough to row at the Olympics or play in the NBA.  (Plus my BMI is about seven points too low, but I digress.)
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Looking good on the mileage, and if you're even considering challenging PRs that's definitely a decent sign that things are heading in the right direction. Definitely share your desire to get back in the gym, the occasional lifting I do is quite enjoyable.
1:15:xx seems reasonable, especially given your very strong endurance background and orientation towards being a slow twitch guy.
On June 10 2020 02:44 Bonham wrote:Show nested quote +On February 08 2020 08:33 L_Master wrote:On February 08 2020 01:22 Bonham wrote:
Haha, I know what you mean. The hardest rowing I did during my foot rehab was 5k time trials. I don't think I ever got under 19 minutes. The last third of each attempt was a new kind of discomfort for me. Discomfort is much more diffuse throughout the body compared with running, where it's mostly legs and lungs that give you hell.
How did the hour cycle go? How tall are you? 19:00 is pretty stout. Likely would have you between 6:45-7:00 2k (rowing standard). Height has a HUGE impact on rowing performance. I'm about 6"2. Taller than the average bear, but not big enough to row at the Olympics or play in the NBA. (Plus my BMI is about seven points too low, but I digress.)
Tall enough to row at the Olympics as a lightweight, unlike my 5'8" self. 
Most lwts are around 5'11" to 6'2" I think, but still pulling pretty insane times, usually very close to, or right at 6:00 for a 2k, which is somewhere around 1:35-1:40 split for a 5k.
It's nice to throw in a little rowing, I find it works the opposite aspects of cycling and so servers as really good overuse/injury prevention for cycling. Might do a cycle for it in the fall, but that depends on whether or not there is any fall racing.
I do have a machine in the house, friend decided to buy one and I'm definitely benefiting from that
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On June 10 2020 08:00 L_Master wrote:
Looking good on the mileage, and if you're even considering challenging PRs that's definitely a decent sign that things are heading in the right direction. Definitely share your desire to get back in the gym, the occasional lifting I do is quite enjoyable.
"Heading in the right direction" is pretty apt, I'd say. The 5k PB idea, which may yet prove to be a pipe dream, needs a caveat: my 5k PB (15:55) is my weakest one by a pretty good margin. McMillan equates it to 1:13:42 for a half marathon, for example, while my actual PB there is 1:12:01. This is mostly because I just haven't raced that many 5ks compared to 10s, halfs or even full marathons.
As a corollary, I haven't done much speed-focused training. I have a secret hope, likely caused by wishful thinking, that doing some of this training will help my longer races in the long run.
At least that's the idea. We'll see what comes to pass this fall!
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On Friday, Mo Ahmed lowered his own Canadian record for the 5k when he ran 12:47. This makes him the 10th fastest 5k runner ever!
He's also six seconds faster than the American national record.
The full race can be seen here. It's a fun watch!
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On July 14 2020 02:46 Bonham wrote:On Friday, Mo Ahmed lowered his own Canadian record for the 5k when he ran 12:47. This makes him the 10th fastest 5k runner ever! He's also six seconds faster than the American national record. The full race can be seen here. It's a fun watch!
That was a surprise! But we have seen in these time trial type formats that people can go pretty damn quick. Definitely makes him a threat in the future!
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Yeah, I knew he was our best 5k runner, but #10 all time was a big shock.
In fact, I'm suddenly suspicious. Have you heard anything about a Vaporfly-like shoe for track racing?
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Well, training has been going...medium. Still getting in okay hours but definitely haven't been building into that 13-18hr range I wanted to be at for a few months. More like 8-12, and with a few less longer rides than would be ideal. Not losing shape fortunately, but I'm not building anything much. Combination of it being damn hot here and living with friends + my girlfriend means I'm not getting to bed by 9 or 10p so I can be up at 7a and go for a solid ride. My desire to go ride 2, 3, or 4 hours in close to 100 degrees just drops of the map.
On the plus side, 73.8kg today on the scale. That's the lightest I've been in about two years, down from the 80kg I've been hanging out out for most of the last two years. Still a decent way from where I raced the most at (68kg) and quite a ways from the 60-62kg that is my ideal racing weight. But...progress!!
On July 14 2020 04:09 Bonham wrote:
Yeah, I knew he was our best 5k runner, but #10 all time was a big shock.
In fact, I'm suddenly suspicious. Have you heard anything about a Vaporfly-like shoe for track racing?
I haven't, but then again haven't been following LRC and other outlets where I would usually here these things as much.
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This thread is dead but my workouts and training isn't. Still striving for that Iron man and trying to kick it into gear.
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On December 29 2020 06:19 art_of_turtle wrote:
This thread is dead but my workouts and training isn't. Still striving for that Iron man and trying to kick it into gear.
good stuff! Any goals or specific race picked out?
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On December 31 2020 06:27 L_Master wrote:Show nested quote +On December 29 2020 06:19 art_of_turtle wrote:
This thread is dead but my workouts and training isn't. Still striving for that Iron man and trying to kick it into gear. good stuff! Any goals or specific race picked out?
My goal is to still run an iron man before I turn 30. But this year's goals is to increase my swimming ability and biking while preparing for the Jeff City Triathlon.
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EPT
