Road Racing and Training Thread, Week Ending 3/11/2018

I just rocked 100 minutes on he elliptical closing out with 2 x 15 minutes at T effort (heart was mid 150s 3:00 in and low 160s by the end).

Trying to make sure my lower leg tightness and discomfort doesn't become a real thing.

Smoove rocked the cashbah.. errrrr the elliptical...

runrincerepeat wrote:

Coach - barefoot running and the all fat diet ! And live to tell the tale (for now) you do experiment...

Some people call it having an open mind. Others call it having a hole in the head.

In the spirit of a long-distance walker, writing not far from the later route of a well-known road race:

"I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived."

Coach Jeff ROC wrote:

runrincerepeat wrote:

Coach - barefoot running and the all fat diet ! And live to tell the tale (for now) you do experiment...

Some people call it having an open mind. Others call it having a hole in the head.

In the spirit of a long-distance walker, writing not far from the later route of a well-known road race:

"I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived."

That is a good quote. I also will try things that some find wierd or different etc.

By the way what happened to the minimalist craze? Seem to go from huge to nada in a very short time.

Marathon folks, could you please share your last 7 days leading up to the marathon?

ie.

This is what I was planning (peaked at 77 mi a couple weeks ago)

Day 1- 8 mi easy w/ strides (last "long run" day before ~ 11 mi)

Day 2- 8 mi- first 5 easy, last 3 MP

Day 3- 6 mi easy w/ strides

Day 4- 6 mi easy

Day 5- Off

Day 6- 3 mi +strides

Day 7- Short jog + Marathon

I did my final workout last night (10 days before the race, per local experienced advice), 14 mi run, with 10 @ M avg 6:33 sandwiched in between (entire run avg 6:47)

thanks!!

Jeremy R wrote:

Marathon folks, could you please share your last 7 days leading up to the marathon?

ie.

This is what I was planning (peaked at 77 mi a couple weeks ago)

Day 1- 8 mi easy w/ strides (last "long run" day before ~ 11 mi)

Day 2- 8 mi- first 5 easy, last 3 MP

Day 3- 6 mi easy w/ strides

Day 4- 6 mi easy

Day 5- Off

Day 6- 3 mi +strides

Day 7- Short jog + Marathon

I did my final workout last night (10 days before the race, per local experienced advice), 14 mi run, with 10 @ M avg 6:33 sandwiched in between (entire run avg 6:47)

thanks!!

Looks good to me. Only thing I do differently is on Day 4 I’ll do 2 up, 5x1k at MP, 1 down.

J - How is the weather looking? Good luck man , I am super excited to see your results and race report.

Jeremy R wrote:

I did my final workout last night (10 days before the race, per local experienced advice), 14 mi run, with 10 @ M avg 6:33 sandwiched in between (entire run avg 6:47)

Relative to your sub3 goal...You're ready to fly.

runrincerepeat wrote:

Coach Jeff ROC wrote:

Some people call it having an open mind. Others call it having a hole in the head.

In the spirit of a long-distance walker, writing not far from the later route of a well-known road race:

"I wished to live deliberately, to front only the essential facts of life, and see if I could not learn what it had to teach, and not, when I came to die, discover that I had not lived."

That is a good quote. I also will try things that some find wierd or different etc.

By the way what happened to the minimalist craze? Seem to go from huge to nada in a very short time.

I had the audio book Born to Run it was great up until the point it became an infomercial. I've seen a lot of trends in running but nothing has made me laugh as much as the minimalist craze.

Pappy wrote:

runrincerepeat wrote:

That is a good quote. I also will try things that some find wierd or different etc.

By the way what happened to the minimalist craze? Seem to go from huge to nada in a very short time.

I had the audio book Born to Run it was great up until the point it became an infomercial. I've seen a lot of trends in running but nothing has made me laugh as much as the minimalist craze.

A lot of things can go to nada very quickly once you're injured...

(not everyone got injured, but plenty did...we don't all run on soft dirt anymore.)

It's days like these that I'm thankful I track data in a bunch of random places even if I don't always look at it. Ran 5 tempo today for the last time before my race, below is a comparison to the same workout 4 weeks ago. I don't know how, but something has really clicked recently. Thanks for all the race pace input this week...I'm starting to think sub 1:25 or bust.

AJ, thanks, how much rest on the reps?

RRR- weather is looking better. Was gonna be mid 60s last week, now looking to be mid 50s. have not yet signed up though...

This is what I did before Boston last year:

4/9 - 10, with miles 5, 6, 7 and 8 at marathon pace

4/10 - 6 easy

4/11 - 6 easy

4/12 - 4 x 1200 at tempo pace with 1:00 rest, 6 miles total

4/13 - 3.5 easy

4/14 - 6 easy

4/15 - Off

4/16 - 4 easy

4/17 - race

That was approximately the same approach I took for my prior two marathons as well, although on those I did 10-12 easy without any marathon paced miles on the date that was the equivalent of the 4/9 date above.

oplain, below is my weekly mileage for Chicago from 12 weeks out through the week before the race (it does not include the mileage for the week leading up to the Sunday race). It won't quite fit neatly into the Daniels percentages of peak week, because I had originally planned to peak at 85 or 90, but built up higher as I progressed through the cycle, then backed down more drastically at the end. More than the mileage reduction, my more extreme taper included intensity reductions as well. My workouts for the last three weeks prior to race week were: 5 x 1000 at an in-between pace (just to get my legs moving some, but not hard enough to tax myself); 13.1 at goal marathon pace (was slower than goal pace, but felt like a half marathon race effort because of weather); 3 miles easy, 2 miles tempo, 1 mile easy, 1 mile "tempo" (the last mile was 5:33 which was halfway between tempo and marathon pace, but felt like a 5k effort, so I shut things down that day - this was when the fear really set in); 3 x 1 mile at tempo effort; and then a progressions run one week out from race day (this is when I finally started to feel a little bit fresher again)

91.5

82.25

70.25

80.25

80.5

64

100

70.5

59

59.25

37

Jeremy R wrote:

AJ, thanks, how much rest on the reps?

Not much. Probably about a minute.

Jeremy R wrote:

Marathon folks, could you please share your last 7 days leading up to the marathon?

ie.

This is what I was planning (peaked at 77 mi a couple weeks ago)

Day 1- 8 mi easy w/ strides (last "long run" day before ~ 11 mi)

Day 2- 8 mi- first 5 easy, last 3 MP

Day 3- 6 mi easy w/ strides

Day 4- 6 mi easy

Day 5- Off

Day 6- 3 mi +strides

Day 7- Short jog + Marathon

I did my final workout last night (10 days before the race, per local experienced advice), 14 mi run, with 10 @ M avg 6:33 sandwiched in between (entire run avg 6:47)

thanks!!

This looks perfect to me. Yes, you could slightly switch the day you do light quality versus another, or change the dynamic of the workout, but I always recommend going with what you are comfortable with.

Your instincts are good. You will need them on race day. If you feel comfortable early on in the race, go a touch slower, lol. Especially for a first-timer, and given your very conservative approach, I would rather see you seriously hold back and torch the last 10k by underperforming and having a positive experience, then pushing it too hard too early and walking away disenchanted.

You are fit. You are ready. Just time to execute and FOLLOW YOUR RACE STRATEGY. :)

Jeremy R wrote:

Marathon folks, could you please share your last 7 days leading up to the marathon?

I usually take a day off 2 days out and run very little very slowly 1 day out. I also usually do one shorter faster workout like a few 2k repeats at HMP or a bit slower in the beginning of the week.

I don't really like to plan that week too much as I prefer to do it by feel.

My warmup this year is gonna be the jog from the bag drop-off area to the start line. The bag drop-off is super far in the Paris marathon. Specially for those of us that are starting in the preferential corral, it's 1 or 1.5 mile away. That's actually more than I'd like to warm up for a marathon but oh well.

Never ran a Marathon but this is my plan HM week in 2 weeks.. Very Similar

This week 75ish Miles, Next week 70 , 3rd week 60

Race Week 30Miles

M 5/5

T 10 w 2 miles at HMP

W 6

T off

F 4 easy easy

S Torch that race

Jewbacca,

Just saw where I did this 4-3-2-1 on x-mas eve about 3 weeks before Houston half where I averaged 5:50 per mile. Just some empirical evidence to support the paces I offered earlier...

4-3-2-1 mile tempo w 1 mile recovery (5:56, 6:00, 5:53, 5:51 — 5:49, 5:47, 5:39 — 5:57 uphill, 5:40 — 5:36) 16.25 total

Thanks everyone!