Boss pic. Just ballin.
Boss pic. Just ballin.
RESPECT for the MAN! Yeah, we're talking' about you. Price of fame, dude. We ain't talking about Gallon Rupture.
Sir Smoove. Get the man all the beer he wants. What an inspiration! Thank you for sharing your path with us!
Aaaaaaaand he just dropped the hammer on AJ eheheh
Btw did anyone see that Gwen Jorgensen just bonked?
Sufficiently inspired, bedtime for me.
Great job to AJ, GT, and Andy as well!
You guys... just great!
Here comes the Smoove post marathon October bender!
Coach - did you leave Smoove any beer or drink it all?!! ?.
Think I hit like 50 days no alchi today let’s count.
49.
AJ and GT both in. Nice running boys. Another member in the sub 3 club...
OOOooops...
Least you got some American beer mixed in with your chinaman crap!
WOW WOW WOW...as Allen would say. Bless you guys!
And Smoove—you REALLY killed it. What a great performance.
I ran some 80-degree miles in honor of our Chicago guys, praying for them the whole way, and asking God to let them channel my strength and passion. I wanted to do this when I knew they would be in the home stretch. Last prayer said was for Gordon...knew he would be finishing up...
Budweiser is IMPORTED beer here. I really need to ZZZzzz. Cheers, y'all.
Posting my week ... will be back later to catch up on all the racing results! Looked like a soggy day in Chicago. We had nearly identical weather here as I logged 4 rainy miles after watching the live feed. I am definitely not a fan of wet shoes ...
M59 -- 5'11" 164 lbs
Open PRs (1982) -- 16:04 5K, 2:40:30 marathon
Masters PRs (2003) --17:10 5K, 2:56:03 marathon
M55-59 PRs (2017) -- 18:58 5K, 3:07:23 marathon
Goal - 3:00 marathon Oct. 2019
Oct 1-7, 2018
Off -- (hamstring)
Off -- (hamstring)
Easy - 12.0 miles @ 7:50/mi
Off -- (hamstring)
LR -- 19.3 miles @ 7:42/mi (7:52 out, 7:32 back)
Easy - 7.7 miles @ 8:16/mi
Easy - 4.0 miles @ 7:44/mi
WEEK TOTAL: 43.0 MILES
Friday Long Run - Mid-50s and breezy; a flat out-and-back from a jobsite. Had a tailwind for first half (7:52/mi avg), then worked hard to average 7:32 into the headwind coming back. The hamstring wasn't too bad as long as I was careful not to over-stride.
Sunday Run - Today was a "controlled progression," focusing on form (turnover, not over-striding); splits were 9:10, 7:44, 7:06, 6:56.
Male, 24, 6’4”, 145 lbs
PRs: 4:54 (mile 2018), 16:56 (2018), 1:18:00 (2018), 28:01 (8k 2015)
Goal: Debut Marathon November 11 @ 2:45 (6:17s)
Mn - PM: 11 @ 7:20s
Tu - PM: 3x3mi + WU/WD = 14
Wd - PM: 11 @ 7:35s
Th - PM: 12 @ 7:35s
Fr - AM: 6 @ 8:35s, PM: 5.5 @ 7:20s
Sa - Miday: 20 @ 6:37s
Su - AM: 11.5 @ 7:30s (7mi bike)
Total: ~91mi
Tu: 2WU, 3x3 with 7min rec, 2WD. goal was somewhere between M and HM, went well
2.96 - 17:41 - 5:58/mi (road)
5k - 18:57 - 6:05/mi (track)
3.03 - 18:11 - 5:59/mi (road)
Su: LR hoped to go long and steady(success), had gf on a bike next to me the whole time, no water or calories. pretty happy with it, just gotta knock off 20s/mi for 6 more miles, with flats/taper/water&calories it should be doable
going to knock out some comments(and replies from last week) then off to the beach! I feel totally overwhelmed trying to check out results with all the races this weekend
Big fat PR of 2:40:32 for old AJ. Race report later.
Thanks everyone for their well wishes and support, and congrats to Andy, Smoove, and GT for their fine performances. Supremely well done gentleman.
From Last Week,
Outsiderunner - (last week) nice 20Miler!
statfanatic - (last week) nice try at the mile, I'm sure it was fun to be up with those guys. Are you gonna take your down time now before a T-day race?
Allen - (last week) My dad typically runs 15-20MPW anywhere between 9-11min pace. he started running in 2013 or so (and he is also 59). nice 3 gen pic btw
This Week
The Stone Cutter - Sorry about your mentor, I'm lucky (and young) enough to not have lost someone close to me yet, an unfortunate reality
Harrier98 - not a bad week! nice job keeping up with the auxiliary stuff
Coach Jeff ROC - that race sounds like a mess! nice job with the 'W' though.
RunGuy Midwest - sounds like a tough day at the 13.1, don't let it get you down. the M workout was good and with a taper the sub-3 goal should still be alive and well
th3bt - gj at the half, that puts you on track for 2:45M
pewow - that trail race sounds like fun, im guessing you have a lot of strange stability muscles that are sore today!
Allen1959 - sorry about the hamstring, looks like it didnt hold you back too much on that LR though
It looks like Chicago went well, not sure if all results have been posted yet - can somebody post a list of 'poster - goal - time'
-RunnerSam
Thanks gentlemen. That's what I had. Felt pretty good aerobically until last 5k, but calves failed again. Part of the big equation, so not using that as an excuse, just describing what happened at the end. I knew at the half there might be an issue, so I focused on being relaxed. First twinge at 20.5, first lock up at 23. Stopped twice - 23 and 25 or so. The guy in the yellow in those pics was a masters guy and passed me when I stopped. Went after him hard on the bridge up Roosevelt and everything locked up again. Had to stop on the last straightaway for a third time to finish.
I'm proud of that one. I wasn't in a great mental place going in, but I left it all out there and went for it at the end.
Had a good group to runnwith most of the way and got a great pic with Gordon and AJ.
Also, age group win, PR, a masters pay day and 4-4 on double digit overall finishes at world majors as a master. Those are decent salves for the injury of not breaking 2:30.
I appreciate the support and advice I've been given. Loaded up on supplements over the last 6 weeks including calcium as advised by Pappy and I believe that those helped delay the cramp onset. Stone, Jeff, Gordon and several others influenced me over the cycle and I appreciate. Plus, my boy RRR always has my back and AJ kept things fun.
It was a good day.
Smoove wrote:
Congrats!
Week starting 1 week out from marathon with the plan to run 6:45s till I couldn't anymore, kicking in the last 10k if it was a magic day.
M - 6 @ 8:15
T - 5 @ 8:21
W - off
T - 6 @ 8:12
F - 1 @ 8:15 was going to take the day off but felt like I was tightening up after driving for a couple hours so I logged it out
S - 3 @ 8:13
S - 26.2 @ 6:45.
Total 47.2 miles @ 7:25 avg pace
GT - Welcome to the sub-3 club. You had a great cycle and showed it in the race. Nice work! I gather the rain felt good?
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.