Male, 40, 5’11”, 170ish lbs
PRs: 16:53 (2014) 1:18:45 (2018), 2:47:00 (2018)
Goal Race: Houston Half Marathon (1/20/19)
Goal Time: To be competitive with AJ and RRR.
“Find something out of your reach and go for it.”
-Larry Friedman
Week 2 of 12
M -
Rest. Gave tight back an extra day to recover.
T -
AM: 8 miles (1:08:53). 8:37/mi. Pacing duty.
PM: 3.5 miles (27:28). 7:51/mi. Strides.
W -
AM: 10 miles. (1:08:44). 6:52/mi.
Including 6 mile continuous alternating tempo as 6 x (.25 @ 5:33/mi, .75 @ 6:21/mi). 6:10/avg for the 6 miles.
Th -
AM: 12 miles. (1:30:02). 7:30/mi. Progression 8:53–>6:17/mi.
PM: 3.5 miles (27:44). 7:55/mi.
F -
AM: 8.3 miles (1:10:24). 8:29/mi.
Pacing fiancée’s workout. Last 3 miles: 7:38, 7:35, 6:56.
PM: 3.7 miles (30:58). 8:22/mi.
Sa-
AM: 12 miles (1:21:20). 6:47/mi.
Including 10 miles 6:45–>6:23/mi. (6:32/avg)
Su -
AM: 3 miles (24:13). 8:05/mi.
PM: 11 miles. (Planned). Pacing fiancée.
Weekly Total: 75 miles
Year to Date: 1,903 miles
Much, much better week from me. My lower back finally got back to feeling 100% again and my piriformis/glute tightness went away.
My motivation level is surging. I already feel back on track for Houston. Right now, I am exactly where I want to be.
Seeing the success of so many runners on this thread is very inspiring, but I really have to credit AJ and RRR for making me want to get the best out of me.
Congrats again to OR on a courageous performance yesterday. All the best to RunnerSam and anyone else racing today.
Hope everyone else had a great week.
M34, 5’10”, bigger than I was 6 weeks ago
Mo: Off / Berlin
Tu: 5.5 jog (sightseeing) / Berlin
We: 8 @ 5:56. Vigorous run, but with many stops at intersections. Some good stretches in Tiergarten. / Berlin-Poznan
Th: Off / Poznan
Fr: 6.5 @ 6:5? Early before train, including a lap around Lake Rusalka. / Poznan-Krakow
Sa: 5 jog + easy / Krakow
Su: Off / Krakow-Berlin
Total: 25 miles. Back to DC tomorrow. Training for Boston starts soon.
Started the week off still sick, but better now. Knee got some rest this week too.
This trip had nothing to do with the centennial of Polish Independence and the Armistice (which is today). Just happened to be a week that I thought would be good to visit my brother.
I think someone (AJ?) asked last week about college: Fightin’ Gamecocks. Only read a sample of last week’s thread.
Congrats, of course, to the Outside Runner on a big PR in Richmond. Made sure to check for that result!
Male, 33, 5’10” 160 lbs
PRs: 16:03 (2011) 2:56:47 (2016)
Recent: 17:19 (June 2018)
Goal: Miami Half Marathon 1/27/19
S: 65 minutes surprised to find my pop after the LR
M: 25 minutes easy
T: 70 minutes progression
W: 75 minutes progression
R: 40 minutes steady
F: 25 minutes easy plus strides and drills
Sa: 10K fun run 43:06
Good week. Going to steal a page out of Coach Jeff...
Lowlight: Had to deal with a string of recurring headaches and I don’t like abusing NSAIDs.
Highlight: Yesterday we raced a 10K at HM effort as a team. We hung as a pack first mile in 7:37 but then we anchored ourselves in. I found my sweet spot around the 6:40s (just above threshold) but it was full sun, very hot.
I would like to get a lightweight trainer for the Half this January that is lighter than what I currently train in (Nike Structure) but with a high stack that will be good to my calf/Achilles preferably Nike...any suggestions? I’ll trade speed for a little extra protection.
Leaderboard
Bird502 92.88% (HM...1:03:41)
Coyote Montane 92.56% (8K...28:10)
statfanatic 91.64% (1 mi...4:03)
Smoove 91.01% (HM...1:11:04)
krishna 85.27% (3K...8:38)
Bdubs 85.21% (8K...25:45)
Jewbacca 84.2% (HM...1:10:19)
outsiderunner 83.74% (20mi...2:03:51)
slow-twitch 83.64% (HM...1:11:36)
Andy Dufresne 83.56% (HM..1:10:54)
th3bt 83.4% (10K...35:23)
Allen 82.39% (5K...19:13)
pewow 82.14% (1 mi...4:31)
HHH 80.7% (5K track...15:49)
angryjohnny 80.69% (5K...16:40)
team1 80.09% (Marathon...2:40:11)
Bruin1996 79.66% (Marathon...2:42:22)
Sub 6:00 79.4% (10 miles...55:31)
Stone Cutter 79.12% (5K...17:11)
runrincerepeat 78.88% (5K...16:44)
Still Improving 78.67% (HM...1:25:01)
hantph96 78.56% (5K...16:33)
DietBacon 77.47% (HM...1:15:22)
Tall dark roast 76.21% (5K...17:10)
RunnerSam 76.16% (5K...16:56)
Coach Jeff 76.03% (5K...19:24)
Jeremy 75.65% (5K...17:15)
LancRunner 75.45% (5K...17:35)
Gordon Tremeshko 70.9% (5K...18:17)
Runningforfun 68.93% (HM...1:25:57)
RunGuy Midwest 68.62 %(Marathon...2:59:10)
Cocoon 67.61% (HM...1:28:15)
PutoMiudo 66.65% (10K...40:17)
KidB 64.62% (HM...1:30:21)
JamesTheAmateur 61.62% (1500m...5:34)
*If you want to be included on this list, submit your age and best performance at any distance within the last year. If your performance has expired or has been recorded here inaccurately, please let me know and it will be modified.
M, 43, 5'8, 130s
Old PRs: 16:30/34:20/2:44
Goals: Get fit, have fun, and get back into racing
M 1:05 over the hill and back, progressing to a pretty strong downhill-then-uphill effort from the town line to the cemetery hill. Cool, cloudy, felt pretty good. Downhill skills need work though.
T 27 shuffle. Crazy day. (1:32)
W 57 with 4 x 1k steady/1k strong in 32:04 (4:17/3:47, 4:13/3:49, 4:07/3:47, 4:08/3:52). Not sure where that came from – felt pretty flat going in, but legs had a mind of their own. Slowed down slightly at the end due to a stitch. Turns out pizza before alternations is not the greatest idea, either. (2:29)
Th 1:09 Robert’s Hill trails easy with 10 x sledding hill steady. Fell off a stepstool yesterday and banged my ribs up pretty good. Felt it a little while running but not too bad. Nice day in the woods, though fallen leaves made the footing a little tougher on the hills. (3:38)
F 27 shuffle. Ribs giving me grief so took it very easy. (4:05)
Sat 47 very easy. Super windy. Ribs still sore. Improved somewhat over the course of the run, then pretty tender again afterward. Just have to take it easy until they get better. (4:52)
Sun Ribs still sore - very easy again today I expect.
So, an up-and-down week for me in more than one respect. Such a klutz.
Tall dark roast wrote:
I would like to get a lightweight trainer for the Half this January that is lighter than what I currently train in (Nike Structure) but with a high stack that will be good to my calf/Achilles preferably Nike...any suggestions? I’ll trade speed for a little extra protection.
In order of decreasing protection but still not really a true racing flat from Nike... Odyssey React, Zoom Elite, Speed Rival. None are really a "stability" shoe in the same sense as I think the Structure is.
Why the Nike preference?
RRR - Powered by the Pappy Plan
6ft 150lbs
Orlando HM less than three weeks!!
Houston HM (of course)
Sun - 6am/6pm
Mon - 6am/4pm
Tue - 17am including 5.5up@ 7:30 10miles(60:35) splits of 6:14-6:07-6:07-6:04-5:55-5:57-6:02-6:02-6:05-5:58 1.5 down.
Pm 4
Wed - 8
Thu - 6/6
Fri - 7am off cuff workout by feel 2up 3.5 short hard fartlek 1mile hardish (5:34) .5 down
Pm 5
Sat - 12/3
Total. 90 miles.
Solid solid week for me. We thought I would break 60 for the 10mile tempo but I got out a bit slow and it never progressed that much. Woke up w a sore throat that morning and fought of a pre cold / congestion until sat morning (but I won the fight!) still coughing sh*t up tho but feel good. 21 mile day w solid quantity was great. Since fighting a some pre cold pappy changed the Friday workout so I just went by feel. Felt like working a few paces so did short hard fartlek w adequate rests and a solid mile. Dipping down into those 4:5x paces on the hard ons.
All in all great week. Good volume. Good steady 10mile tempo. Fought thru the sickness. Not to much in way of niggles just groin is still sore some runs. Been same for weeks and weeks now. Got some new recovery run shoes the Skechers GORun ultra road 2. Big stack but uber light (8.5 ounces) and comfy as hell w that Cush. Concentrated on eating a lot this week. Always thought 150 would be a light race weight for me but here I am. So thinking 145 is maybe where it will even out. I dunno just running hard and eating well and it will take care of itself.
Always be hustling.
one week out from Philadelphia marathon
goal- 2:29-2:32
*m- 4 x 2 miles, avg 10:53, park loop, 2’ recovery
t- 8.5/4.5
w- 9 + hill sprints
*th- 8@5:45 pace, rolling
f- 9
*s- AM- 6 x 200 in :34-35 + 6 x hill sprints PM- 5
su- 12.5 medium
78
let’s see what the race day weather brings. Ideally I’d like to take it out in something like 1:15:30-1:16. if it’s windy then i may need to just get in a pack and hold on. The pack will probably be more like 1:14-high, which for me would be risky. If it’s rainy and cold, I skip it and save it for another attempt in Houston. Same goes for if it’s 25 and windy.
OR-big run. Of course, as AJ has suggested, there is always the possibility of back to back.
Runner Sam- seems like a nice day to race.
Stone- glad you are back in the saddle.
Slo, looking forward to your race next weekend.
Nothing to report for me - an easy 6 on Monday was my only training. Weight is up to 149. Foot isn't much better. I'm not stretching as I should be (and as Pappy has reminded me to do). Work is crazy and will be through year end (anyone else in the real estate world will understand). Motivation is lurking in the background but far from the forefront. Annual family trip to the mountains coming next weekend, so I won't due much, if anything between now and then in an effort to save my foot for hiking with the family.
So Houston is coming off of the calendar for me. I'll pace RRR in the Orlando Half (for as long as I can hold pace) and then see what happens.
This was mostly recovery from the 15K, which was two weeks ago. I felt pretty beat down for most of the week, although got in a couple of decent workouts--or at least got the work in if that makes sense.
Mo - 5.8 easy/super recovery and very tired (mid-8s).
Tu - AM 3.7 shakeout; PM 7 with 2X 15 min tempo and 4X ~200 fast. It was a very raw and blustery afternoon, 40 or so with 15-20 mph winds. I use this course every month or so, and my splits were off 10 seconds/mile but there were some good stretches on that second rep.
We - 9.7 and except for miles 3-5 felt terrible and sluggish.
Th - 9 with 6X 1/2 mile (at 5:50 pace+/-) and 4X 20 sec "sprints" (mile pace is sprinting anymore). That workout went well and I didn't overcook it.
Fr - 6.8; much needed massage. MFin hurt like hell (shins, hams, especially, and quads were recalcitrant.
Sa - 10.4 easy on trails, legs better feeling a good tired, not the miserable soreness kind of tired.
Su - snowing like cray cray, so treadmill 7.5 with some pick ups at goal pace
60 for the week
Next week, sea level 8K, and going for 5:38 miles. That's the magic number. My workouts don't show it at all. But that's the thing with altitude training. And if I don't have it then I don't have it.
Nice work yesterday OR! I'd be curious how the two of us shake out in a half right now.
If anyone has Sam updates please post em
Slo will be anything but slow next weekend
First week building back. 60* in 6 days (taking today off) and 66 7 day including race last Sunday. One day with hill sprints, two strength sessions and long run of 14. Donated blood on Tuesday but still feeling pretty good.
*Assuming I'm running 7:30 pace
First time reading the thread in a while. Looking forward to catching up and seeing what everyone is up to. Hoping it'll bring me some motivation to try and get healthy again haha
Male - 35 - 145lbs - 6'0"
Goal - Sub -17 5k, maybe go for it on Turkey Trot day (gobble gobble)
M - 6.4 miles @ 7:25
Tu - 8 miles @7:25
W - 1.1 mile WU, Track Workout (details below), 1.1 CD
Th (am) - 4.1 miles@7:23
Th (pm) - 7.0 miles@7:16
F - 6.1 miles@7:20
Sa - 1 mile WU - 3@Threshold (6:00 pace) - 2 miles "quicker" CD
Su - 11 miles (expected)
Total for the week - 56.7 miles
Workout this week was 4x1000, 4x400, 4x200 - 200 jog in 1:30 as rest
1000's: 323, 320, 322, 324 (around 5:20 pace)
400's: 75, 76, 73, 74 (around 5:00)
200's: 35, 34, 33, 32 (around 4:30)
Felt really good, rest felt pretty short on the 1000's but long on the 200's. 200's were fun to throw in there as I haven't done any of those in a long time. Felt sore the next day, reminding me that I do have other muscles in my legs.
The threshold on Saturday was in a wind tunnel. I was going to do 4 miles, but after muscling through 2 into headwind, I didn't have it in me, and just finished off with a few quicker miles, not fast.
Thinking about RunnerSam today as he runs Harrisburg... look forward to hearing how it went... should be around the 2 hour mark right now...
32, M, also weigh more than two weeks ago
Enjoying the in-between time. Definitely running Chicago next October. Might do a late January half to test the old fitness, 8k in late March, and build to a half in May. Going to finish the year with over 2,200 miles. Aiming for 2,500 plus next year. I’m a numbers nerd, so this excites me.
M – 5 @ 8:58 on incline on treadmill + 20 minutes mobility
T – Mobility, core, light plyometrics, 5 miles on the bike
W – 6 @ 7:58 – progressed from 9:00 to 6:50 + plyometrics
R – 15 minute strength, 1 mile run instead of walking
F – 10.25 @ 8:00. Busted out winter hat & long pants for the first time
Sa – 4 with 10 * 20 second hill sprits + strength
Su – core, mobility work to come
26.25 on the week. That’s a full marathon, folks. Feeling good about doing something every day. I think the strength, mobility, and plyos will pay-off, just need to make sure I leave time to incorporate during full-on training
Slo - solid week. hammer time is almost here.
M38, 6-6, 186
5k next weekend
Houston half
M: 8.7 easy
T: 8 easy
W: 3 x 2 miles at T w 400/800 jog rest — 5:37, 5:35 track / 5:38, 5:36 track / ~5:40, 5:38 road - 10 total
Th - 8.3 easy
F - 8.2 easy
S: 12 mile continuous progression aka an OR flyer. 6:34, 6:34, 6:27, 6:34, 6:28, 6:19, 6:10, 5:57, 6:09, 5:49, 5:45, 5:41 - avg 6:14, 18 total
S: 13.6 / 5.2 easy planned
Total - 80
After the disappointing alternations last Sunday it was good to see some tempo miles back around 5:40 again. Yesterday the weather was perfect w temps around 40F. Had some good company so we hammered it. Felt great.
39 year old, 5ft 7in, 173 lbs
PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx
Long term goal: Sub 3 in 2019, maybe Boston
Short term goal: Sub 3:10 at CIM
Changing the format a little bit, will provide commentary if the day was interesting.
Monday -7.1 miles @ 7:55
-- Surprised at how quick the recovery from last weeks' 20 miler was. Maybe, this is what high mileage (for me) does.
Tuesday -
AM: 8.1 miles @ 7:17 -- 6 miles at 7:08 with about 150 ft of elevation gain overall
PM: 4.2 miles @ 7:51
Wednesday -
AM: 8.3 miles @ 7:40 -- went moderately hard for 3.5 miles on the same loop as Tuesday (150 ft elevation gain)
Thursday -
AM: 10 miles @ 7:29 - with 4x10 mins at HM effort. Done on treadmill - landed at 7 pace on the faster sections. Treadmill running is harder for me, maybe because of the short strides and high cadence.
PM: 3.6 miles @ 8:10
Friday -
AM: 20 miles @ 7:36. Tried to simulate the CIM course by running the same 3.5 loop with 150 ft elevation gain for 3 times. Last 2 miles was at sub marathon pace - felt appropriately hard.
Saturday -
AM: 4 miles @ 8:15
PM: 4.2 miles @ 7:49
Sunday - 10 miles (Planned)
Weekly total: 79.3 miles (after I get the 10 planned today
YTD: 2034.3 miles
First, I say THANK YOU for all of the kind words and feedback. Glad to have all of you on my side. Hope RunnerSam is running well right now. I gather he is running Harrisburg?
RRR - Wow, that is a solid week, my friend. If for nothing else I would come to this thread just to watch your progress. Great stuff. Also, It think you would be really dangerous at 145.
Smoove - I read and considered your comments carefully, and even though I wanted more yesteday, I gather I would have to agree that running 1:21/1:24 was not dumb. The pain was rather immense in the last miles (mentally, too), but, strangely, my legs feel decent enought today. Will not be running, but if I had to I could. Could you, or someone else, explain this?
Me: M49, 5’6”, 125 (more like 122 right now)
2:46:13 at Richmond
29th overall
3rd in M45-49
Can you believe that? I was third in the AG. The winner ran 2:37, and the 2nd place guy was 2:44. We beat ALL of the 40-44 guys, and by a good margin. The 40-44 winner was 2:48:30. We had a stout group of 45-49 guys.
Race report:
First off, as I alluded to above, I am surprised that I can walk today. Legs are sore, but actually feel okay, all things considered—better than aftervthe last marathon. I guess I am wondering...could I have taken on even more pain yeserday? Felt virtually no pain in my last two marathons, and so this is fairly new to me. Also, I gather the pain came from bucking the wind running solo for so long? And perhaps from going out fast in the first half?
Woke up at 5:50. Race start was at 7:45, about two blocks from the front door of my hotel.
Got decent enough sleep, not bad for the night before a marathon. Woke up feeling a bit nervous, less than normal, but mainly kind of “blah,” to be honest. I sense that I already had the wind in the back of my mind, and did not want to face it alone for a long distance.
Was on the fence between half and full tights, and the wind forecast made me choose in favor of full tights (some wind chill out there). Went downstairs and saw the sunny chilly morning beginning, crowds everywhere, and everything looking “as usual.” As usual, I walked right by the long porta potty lines and headed for a back alley...and got out my last pee pee there.
The national anthem is sung, and I squeeze off my pre-race gel, getting ready to ditch (donate) the $20 Walmart jacket my wife bought for me to keep me warm. Okay...almost race time...homemade arm warmers...check...$2.48 knit hat...check...cheap knit glives...check...no sunglasses?...well, I decided against them in my room, wanting to really “see” this race.
The gun goes off and we are off. Yeah, I was feeling a bit “off” myself...not into it...figured I would get into it. We meandered through the streets of downtown. Wanted about 6:25 for the first mile, and it dinged “6:26.” That made me feel better, as it felt like nothing, pretty much jogging...the way it should feel (at least to me).
I can see some patchy groups forming, mostly either too fast or too slow. A bit before mile three, I got into a group of about six, and heard the number “2:45” mentioned. I thought, “Good. At least six of us here.” Ran for a mile or a mile and a half with them, but felt constricted and that the pace was too slow, too close to 6:20. Wanted more than that. Ditched them, but the next group was a good gap ahead. On my own already, and not thinking well of that.
Pickedp up a guy named Dan at right about the mile 5 mark. Blonde hair and fairly young looking. He heard me coming me up, and looked back at me, asking my goal. I replied, “2:45 or better.” He smiles and says something like, “Me, too. Let’s get it.” Dan eneded up dropping me about a mile later, and the next time I would see him would be at the mile 20 water tables—walking over to get a drink. I passed him there, and felt bad. By the results, it looks like he finished, running 2:50.
So, we roll out toward the ‘burbs, and I am feeling better. Still trying to find a group, though. I ditch my knit hat on the bridge at around mile 8 (just as I did last year), and I feel a bit better. I go around the downward curve and look to run with someone...anyone. I should mention here that the sixth mile is mostly downhill, and I see my first sub-6:00 split recorded...5:52.4. It does not scare me. It excites me some. I now start running mostly 6:0x miles, and am liking it. I catch up with this guy in a gray singlet, and get behind him. I can see he has one earbud in (maybe two?) and since I am small and run so quietly, he does not know I am behind him yet, even though am following right on his heels.
He realizes my presence about a half mile later, as I come up on his left side, and we wind through the narrow country-ish road on the far side of the James River. He smiles and asks my goal. We trade places a bit, go up the hill at 10, an the rollers thereafter. We get to about 12, running side-by-side or with me doing most of the leading, as I thought he was too close to 6:20. He asks my goal, and I say “2:45.” He smiles, and says he should run with me. I smile back. We come up on a little Ethiopian female. We run with her a bit. I soon drop both of them, and never see either one again. This was just after the 13.1 mark.
I liked seeing the “1:21:45” on the clock as I stepped on the mat, and guess who I though of at that point? I thought of you guys, and it made me smile. I crossed 13.1 smiling, and that was the first time I smiled in the race.
Dropping the gal just after that, I would be alone for the rest of the race...looking for a group, but never finding one. As I get to 15, I know the big bridge is coming and sense that I am in for it, as I am alone, and nothing but a lone runner up in the distance. After dropping the gal I was already uneasy, and now I felt a little more uneasy. On the big bridge, the one mentioned by SI, I could feel that wind. Not a wall of wind, but I certainly feel “exposed.” Last year, I crossed this bridge in a group of 8 or 10. Not this year.
After what seems a while, I get across and then make the left turn. I am aware that miles 16-18 are uphill and into the wind. I am also aware that I will be bucking the wind until the turn at 21. I am not liking this, but am not in panic mode. My thought was this...precisely: “Just get to the turn at 18, and see how you feel there. Conserve some energy right now.” I did this. I paid almost zero attention to my watch, and ran by feel, trying to compensate for the wind.
It seemed to take a while to get to the turn at 18, but I got there. Was looking forward to getting to 19.8 or so and hear a good song (DJ station). That is where I heard “You Should be Dancin” last year. At that point last year, I felt great and energized. Still nobody around, but I felt decent enough. The bridge mile (16) was 6:19.6, giving me a punch in the gut, the uphill 17 was 6:30.2 (yeesh...glad I was not paying attention to my watch), and I came back a bit in 18 with 6:22.7, still not paying attention.
Surprisingly, I am feeling more myself through 19, running 6:17.4. I see that split and it makes me glad. Took a gel at about 18.5. The last I would take. I had planned to grab a race-given gel at 21, but, to my surprise, no one was giving out gels there. Oh, well.
There is a bit of a rise in the 20th mile (an overpass) and I slow to 6:28.1. Did not like that split. A bit better throuh 21, 6:25.6, but now the screws start to really turn on me mentally. It became a real mind game from this point onward. I see no one giving out gels as I pass the water at 21, and am disappointed. I press on. I know now that the wind should be at my back, but the mental game is kicking in, and my hams would soon start to hurt. Mile 22 is a surprsing 6:20.5, and I am...well..surprised. This, though, apparently leads to the hams hurting, and then the quads in about a mile. With the hams kicking in and LOADS of doubt and nasty stuff in the mind, the 23rd mile is rough and 6:31.4. Worse yet, someone passes me, and it is a girl. Oh no! A skinny true-runner-looking girl, young and pretty, with a true runner body and nice running form. She sees me and comes up on my left, saying, “Come on. We’re almost done.” I respond with some type of non-rude grunt. With her long ponytail swinging, she looks great going by, and ends up running an OTQ (2:44). Congrats to you, Kate! And thank you for saying those words to me. I REALLY needed them! Bless you! What a future you have, being only 20 years old.
Mile 24 is a real slugfest for survival. 6:28.5. Feeling VERY un-outsiderunner. Wanting this race to be over. Legs are now heavy, too.
It all hits the wall in mile 25. 6:47.1. Ouch! Not sure about this. At least, though, I hit the left turn at 24.5, and know the end is somewhat near. It cannot come soon enough. Someone must have been praying for me at this juncture (it was my two smallest children at home), as I summoned all I had left to get to the 25.6 turn and finish that 26th mile. Wanted to do better than that awful 6:47. 26 was 6:38.6. Getting to the right-hand turn wth six-tenths to go was like heaven. I knew I could make it, and knew the rest would be downhill. I summoned at bit more and sped up some, knowing the finish should be in view soon. So glad I got to this point. With about a third or a quarter of a mile to go, I have a group of three or four people pass me, a woman included. I had passed her back around 22 or 23. Shucks.
On the downhill, I closed the last .33 in 1:59.6. I cross under the clock/mats at 2:46:12, in lots of pain, glad to have made it.
I start coughing up junk, as I usually do, and my legs are wobbly. I take my medal, and walk toward a volunteer. He sees I am wiped out and asks if I am okay. I ask if I can put my hands on his chest to brace myself. I ask his name. He calmly replies, “Bill.” He asks if I want to be taken to the medical tent, and I say I have allergies and should be okay once clear out and catch my breath. He signals for the docs anyway. A couple of minutes later, three docs arrived, all women. Calm and smiling. Glad to see those ladies. I sat in the wheelchair and they asked me some questions. I declined the tent again, and after a few minutes got up and walked to the shuttle bus pick-up point. Thank you Bill and lady docs.
Need to gather my thoughts now. Will discuss more later, especially about what to do next...where to go...training, etc.
All the best, my friends.
Male 50 5'8" 134lbs
PRs
Marathon 3:02:58 May 2018
10mi. 1:06:45 March 2018
5k 19:00 June 2018
Goal Sub 3 Marathon, CIM Dec. 2
Mon. 8mi Easy 7:47avg
Tues. 9mi Easy 7:49avg
Wed. 10.4mi as 2E+3T+1E+2T+2.4E GAP(6:54, 6:53, 6:41)(6:36, 6:27)
Thurs. 8mi Easy 8:092avg
Fri. 7.7mi Easy 8:06avg
Sat. 17mi as 2E+6M+1E+6M+2E GAP(7:42, 7:23, 7:36, 7:31, 7:21, 7:02)(6:59, 6:51, 6:49, 6:42, 6:43, 6:53)
Sun. AM 3.7mi Recovery 8:56avg + Leaf raking. PM maybe core and hip
Total 65mi
3 Weeks to go. I swapped out the scheduled midweek 5x1k VO2max for some tempo miles. Saturdays LR workout was a tough one. It was windy as heck with the first 6mi of M effort running direct into a head wind. Non grade adjusted pacing for the M miles ranged from 7:54 - 6:29. My knee seems to have gotten bit better, but not yet 100%.
I believe I have results for RunnerSam, but I am a bit hesitant to post them What do you guys think? Should I let him do it? If it is who I I think it is, he had a very good, solid day, but did not quite get 2:45.
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
Is there a rule against attaching a helium balloon to yourself while running a road race?
NAU women have no excuse - they should win it all at 2024 NCAA XC
Clayton Murphy is giving some great insight into his training.
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
2024 College Track & Field Open Coaching Positions Discussion