Road Racing and Training Thread- Week Ending April 16, 2017

Just saw his finish. He got 3rd in his division! Looked like some smart racing on a tough day!

consistency wrote:

Just saw his finish. He got 3rd in his division! Looked like some smart racing on a tough day!

yes very smart splits IMO ... I saw third in division is that 3rd masters overall you think? Smart racing smart pacing.. Dammmm that has me excited for him! This thread is the sh**

runrincerepeat wrote:

consistency wrote:

Just saw his finish. He got 3rd in his division! Looked like some smart racing on a tough day!

yes very smart splits IMO ... I saw third in division is that 3rd masters overall you think? Smart racing smart pacing.. Dammmm that has me excited for him! This thread is the sh**

I was wondering the same thing--is he the third master? I cannot imagine that there were three men ahead of him in the 45-49 division.

Great job, Smoovie! I was pulling for you in my run in the rain this morning.

Great job going 2:47 on a hot day, Angryjohhny. Congrats to you, too! Was sending vibes your way.

Smoove wrote:

2:34:40, 3rd age group, 94th overall. Calves locked up at 18 and it was a battle from there. It as fast as I would've wanted, but I absolutely left it all out there.

Just saw this from his Boston Training Thread (hopefully OK to bring over). So it looks like 3rd Age Group.

Sounds like a killer race for him. I know the time wasn't there, but it seems like he was pushing it the entire way. Cool stuff for a comeback.

consistency wrote:

Smoove wrote:

2:34:40, 3rd age group, 94th overall. Calves locked up at 18 and it was a battle from there. It as fast as I would've wanted, but I absolutely left it all out there.

Just saw this from his Boston Training Thread (hopefully OK to bring over). So it looks like 3rd Age Group.

Sounds like a killer race for him. I know the time wasn't there, but it seems like he was pushing it the entire way. Cool stuff for a comeback.

Yes, it looks like age group. A Brazilian and an Italian were ahead of him in M45-49, running 2:25 and 2:30. The Italian running 2:30 at age 48 on a hot day did some great running.

Slow twitch- once again! Incredible race!!

smoove- great job on a warm day! 3rd in your age group is freakin incredible. Anyone know how the rest of the group did in Boston? How did learning curve do?

Darko- great week!! You're fast!

RRR- you sure are getting the miles in! Great week for you as well.

Here's my week. Nothing special. Thinking about racing an outdoor 5k or 1500 at rice. I need to decide by Tuesday though.

Monday- 7 miles easy

Tuesday- 6 miles

Wednesday- 3 mile warm up 4 3 2 1 2x800s 2:28, 2:27 4 3 2 1 , 1 mile cool down.

Pm- 7 miles

Thursday - am-4 pm-4

Friday- 3 mile warm up 10x3minutes hard 2 easy, 1.5 mile cool down.

saturday- 7 miles

sunday- 11 miles

Thanks man. Tough day out there. Leg cramps started around mile 20 and stopped me cold on that little hill in front of the citgo sign but I fought through it for a respectable finish. Beat my bib number by 70 or so spots so it wasn't just me.

Angryjohnny wrote:

Thanks man. Tough day out there. Leg cramps started around mile 20 and stopped me cold on that little hill in front of the citgo sign but I fought through it for a respectable finish. Beat my bib number by 70 or so spots so it wasn't just me.

Nice work! Are the big numbers seeded based on qualifying time? That would make for a nice benchmark to measure yourself against.

Solid racing, slo-twitch! Excellent PR!!

Smoove, can't wait to hear your report. Sounds like a tough day for a marathon but you freaking killed it!

RRR - you beast?!

Darko - nice week. what's your goal?

outsiderunner - also, solid week. what's your goal? sorry if I missed it before, been out of touch the last few weeks.

Hereford - solid! with a little effort, you could get up to 10! ;-p

r2d - injuries blow! how has the recovery from crown king been?

niceguy - hope the tapering is going well and good luck this weekend!

gordon - great job on the cross-training -- you could put your hay in there!

paleale - that's still a pretty sweet 8k time. I'd take that any day.

angryjohnny - solid day out there in the heat. great job finishing strong.

runn3rgirl - nothing special, but still solid stuff for the bank.

---

my week recovering from an achilles injury... I recovered enough that I could stretch it really good without major pain so I've been able to get miles in with a solid warmup and deep stretching.

M - 0

T - 0

W - 3 (test run, felt pretty good, wanted to see how the day after felt)

T - 6 (felt the same, also felt good once I was stretched)

F - 9 slow and easy, still feeling about the same

S -

S - 3 (time crunch easter, was able to run 1 mile quick (5:40) to test the effect on my achilles), 3 easy afternoon

Total 26

Goal race this Sunday, trail half marathon.

I missed out on some prime training time, basically being out the last 3 weeks, so we'll just see how it goes. I'm going to get a couple faster runs in this week and some mileage at what I think my goal pace will be and then when Sunday comes around, I'll race for the win if it doesn't feel too crazy. My stated goal time is faster than the CR so it partially depends on who shows up.

Angryjohnny wrote:

Thanks man. Tough day out there. Leg cramps started around mile 20 and stopped me cold on that little hill in front of the citgo sign but I fought through it for a respectable finish. Beat my bib number by 70 or so spots so it wasn't just me.

I admire your effort, Angryjohnny. You showed perseverance and determination today. I figured the weather must have put a dent in you. I know all about leg cramps at around mile 20 :-)

Running is a tough sport.

All the best and have a safe trip home....

Thanks, team 1...

My goal is a sub-3:00 marathon this fall. Will probably run a 10k in about three weeks, and think about what else I might do prior to the fall. Right now, and before the summer weather begins, I am building a base and trying to log lots of miles, hopefully getting to about 80 mpw before the heat hits.

All the best to you...

consistency wrote:

[quote]Angryjohnny wrote:

Are the big numbers seeded based on qualifying time? That would make for a nice benchmark to measure yourself against.

They are, although I'm not certain that all of the first 100 numbers (for the elite field) are actually used. Still a good way to handicap it.

Mid 2:55 for me, went through half at 85 and change, got stuck pretty early, but felt good until about 19? and the wheels fell off pretty quickly and went into survival mode. Held on as best I could and barely got to the line upright, definitely wasn't "running" on Boylston, never felt like that before, legs gave out. Left it all out there though, don't know what to think of it, but felt like I ran out of fuel. Sounds like snoove did well??!? Glad to hear! Hope working harder had a good go at it too, and whoever else was running

Huge congrats to Smoove for an amazing comeback and well-executed race. Today didn't bring PR conditions, so that's an incredibly inspiring result.

I planned for a slow jog/walk in Boston today. The only point was to have a great weekend and keep my streak going. I was thinking 5-6hrs. Ended up at 4:30ish. Super slow still, but I came in with essentially zero training after a long injury so I can't bitch.

You gotta love the last 6 miles on this course. The crowds are ridiculous. That's why I come back every year. This city loves its race.

Awesome! Sounds like you had a good run! Now you can relax for a little while!

team 1 wrote:r2d - injuries blow! how has the recovery from crown king been?

I was running two days later. Honestly could have run the day after. Kinda felt like I left too much in the tank.

I'm going balls out for my next race. First 9 miles climb like 5,500 feet. Most people will probably play it conservative at the start, but I plan on hitting it hard and hope to hang on.

Congrats to all who raced today- Smoove, looks like you ran down a couple of the leaders in your age group during the second half. Good race.

I hope everyone had a good time at Boston who were there this weekend. It was a quiet weekend in Malawi. My wife and her friends went to the lake, so I was here at home recovering from this week's training.

M - 14 miles, AM WU+30 minutes 1min hard, 1 min easy+CD, PM easy 3 recovery

T - 10 miles, 1:13:30. Coming down in volume for gen race in two weeks. Throwing in some shorter days to really let the legs bounce back.

W - 16.2 miles, AM 12.2 1:27:48, PM 3.9 29:32

T - 17 miles, AM WU+3x15min Tempo w/5min rest+CD, PM easy 3.2

Splits: #1 3.02miles, 4:58/mile, #2 2.83mile, 5:17/mile, #3 2.67miles, 5:38/mile

Paid for the sub 5 pace early in the end. Tough day, but we got rolling during the first rep and just went with it.

F - 12 miles, WU+10x1000m w/1:30 rest+CD

Found some redemption today. Splits: 3:04,3:00,2:57,2:58,2:59,2:58,2:58,3:00,3:01,2:56

Felt great today, tired from yesterday but hitting these all on target anyway.

S - 20 miles, 2:01:26, 6:04/mile

Splits:7:09,6:37,6:32,6:18,6:24,6:03,5:57,5:24,5:24,5:15,5:34,5:49,5:49,5:54,6:10,5:34,6:20,5:47,6:33,6:42

S - Rest Day. Week Total: 90 miles

Solid finish to the week. Hard three days on the end is what Coach calls supercompensation. Hammer for three days, then rest for 3-4 to let the body bounce back. Usually do this about 14-15 days out from a big race. Practicing this now as I will follow similar final approach to Grandmas marathon in June.

anyone have any experience with the Philadelphia Marathon in November? How the course is? slo-twitch, is that the one you ran a couple years ago when it was windy there? or maybe that was stonecutter