cocoon: Great run at CIM. Really impressive closing miles! In my most recent marathon I was a little "ahead" of you at 24 miles, but faded to finish at 3:07:23. And it's that struggle that lingers in my mind. Meanwhile, for you, having that fast finish has got to be a real confidence boost as you target sub-3. Congrats!
Still Improving: Congratulations again. The sub-3 group has really been hitting the mark this autumn. Hope this success carries over to next year.
OR: Some fine racing yesterday. Do I detect a renewed enthusiasm for the 5K distance? Hills add an interesting dynamic to racing, but for "man against clock" efforts, those flat courses are the way to go! You are right to be elated! Sounds like a great experience, all around: the recognition, the family being there, the PR. And so soon after the marathon PR, wow! Are looking at the December, January, February race calendar?
Gordon T: Nice little tempo on Friday, and good idea to fight against the marathon shuffle. With all the masters on this thread, I had forgotten how young you are -- at least you aren't battling the "old-man shuffle" yet! Sub-17 is a great goal. Looking forward to seeing how you approach the work.
slo-twitch: Good stuff this week. If I add exactly a minute to all your paces, I could include some of your workouts in my schedule.
RunnerSam: Brutal race, tough to miss the win, but congrats on the podium finish. How long to recover from an effort like that -- not just the miles, but all the muscle engagement from the slipping and sliding ... and hills?
TDR: Enjoy your vacation. Looks like you've got a few Leader Board updates to fill in ...
PutoMiudo: You'll get your reward soon, I'm sure. Rest up, and bounce back.
pewow: Hills are good. Regarding my knees, I'm trying to ignore the pain and maintain mileage while still being proactive with the quad-strengthening and stretching. I don't expect to cure it, but hope to manage the best I can. Ten more months.
KidB: Nice workout on Wednesday, and stunning long run on Saturday ... really impressive to finish that strong. Surely 1:26 or better this coming weekend if you're tapering for it.
James: Congratulations on the PR. Focus on that success, especially considering all the race factors, and run a great mile this week. And why wait until April to race another 10K?
Jeremy: I'm trying to do the math on that alternations workout ... something like 3:00/4:00 x 5 ??
GFMAH: Good progress/maintenance week. I hear you regarding the mono-pace sluggish runs. I'm gonna be liberal with days off for a few weeks, and start incorporating some strides. Then gradually add some uptempo miles and progression runs if I can manage through all the ongoing aches and pains.
Urban Diesel: Good overall mileage with two strong workouts -- is that the basic structure you're planning for the winter? Two years ago I set up a nine-day schedule that included a long run, a medium-long run, a VO2-max workout and a LT workout in each cycle. I realized tremendous progress for about eight months, then knee troubles derailed the training somewhat. With proper strength work (in the gym), I think the training would have continued very well.
RRR: Will you be getting a medical diagnosis, or play it by ear for a few weeks?
Coyote: Good luck, have fun and kick some butt at Club Nats!
Not a College: Looking forward to seeing your upcoming race results.
Stone: Good to hear your back is better. After struggling with a lower-back strain a week ago -- having to stop multiple times during runs, and finally taking a full day off running (and work), I was finally on the mend ... until moving furniture and setting up the Christmas tree yesterday. Aaargh. Hope to try running later today.
Coach Jeff: Yes, it will be interesting to see how our Daniels adaptations compare. I'm curious how you modulate the easy days in order to maintain the full workouts. Add more easy days? Make the easy days easier? I will take days completely off, and/or include additional easy days between workouts. I will also consider subbing elliptical time and/or bicycling for running mileage. The challenge for me is that consistent higher mileage will be the key to running what needs to be, by far, the best marathon of my life. In the past, 40-45 mpw was marathon training for me (2:40 PR at age 23); sub-3 at 60 age-grades to 2:26. "Quality" won't get me there; quantity is the magic ingredient.
Bruin1996: That's really big mileage. Unfathomable to me, as I try to hit 50-60 consistently for the first time in my life. With all your PRs being set as a master, I am assuming you didn't race as a youngster, but I forget your exact history. How long did it take to work up to 100+ mpw? I know I need to strength work that you include, but it seems I am constantly fighting a catch-22 -- injuries are the result of too little strength work, but the lingering injuries prevent me from doing that work (currently with my back and knees, I can barely walk and can't lift much more than a coffee mug ...)
Napper: Your training looks good for sub-2:40, which is really impressive at age 48! I certainly couldn't have managed your long-run paces/workouts at age 23 when I was running similar race times.
angryjohnny: I'm looking forward to seeing your Houston results. Must admit, though, I am disappointed that RRR is sidelined. He is just beginning to approach his potential ... could've been a good competition there.
HHH: That was a great effort in Lisbon -- bandaged, broken and a bit detrained. Impressive time at the 10K mark, all considered. Fitness will return quickly once you can get back at it.
Have a great week, everyone. Thanks for the inspiration.