Road Racing and Training Thread - Week Ending 2/27/22

M37, 5’10”, low 160s

Upcoming plans
RNR DC Half (3/26)
Cherry Blossom (4/3)

Mo: 8 @ 7:05
Tu: 8 @ 6:52
We: 8 @ 7:58
Th: 8 @ 7:03
Fr: 8 @ 6:51
Sa: 8 @ 7:24
Su: 8 @ 6:57

Total: 56 miles

Nothing too exciting. Need to get back to doing workouts, etc.

Is this a stepping stone to 7x10?

I agree, closer to the race I'm hoping I'll feel more excited. I think I'm more just not too excited not too nervous and feeling more within myself? Usually I get overly hyped so I'm not sure.

I'm glad your legs are coming back and you're feeling a bit better. That track ladder workout looked like fun and I'm hoping to see you at Boston

Thanks! I've heard great things from some friends who have raced in previous years. Will be the first time they have a live race in 3 years so I am hoping for a big/fast field.

Good luck in NYC here in a couple weeks!

Conference week comes and goes, had a disappointing DMR race but the prelim went well. Barely missed qualifying but I closed faster than I ever have before. I will explain more in the race recaps, but outdoor starts in 3 weeks, will be racing the 1500 and steeple this year. Really focusing in on my diet this season and core.

Mon - Mile Prelim in 4:23 + DMR 1600 in 4:25

Tues - 3k race in 8:53

Wed-Sat - off

Sun - 11 Miles @ 6:16 (last 3 in 5:44, 5:37, 5:45)

Miles: 23

Race Recap

Mile Prelim - 4:23 (67-70-63-62)

Was in the faster of the two heats but missed out on the qualifying by two seconds. Race went well, moved up to third at the 800 but everybody in my heat closed in 2:02 or faster and I only had a 2:05 in me. Was fairly happy with my race but just missed out by finishing 12th and only top 10 qualify. That race does give me confidence I am in 4:1X shape if I have the right race and has my goals for sub 4 in the 1500 this outdoor.

1600 DMR Leg - 4:25

Legs were just not there for this, lost it all on the third lap. Dropped from 2nd to 6th and just a rough race overall.

3000 Slow Heat - 8:53 (2:53-2:56-3:04)

Legs felt cooked pre race, but once the race started felt really good until 800 to go. Didn't take a pre race dookie and that came back to bite me, definitely felt good aerobically and felt smooth until my booty cramped up. Felt there was an 8:43-45 in me.

And that wraps up my first indoor season ever! Happy to have all the improvement come in and down below I will cover my improvement so far from this season with the years I ran those PRs.

400: 55.4 (2016) --> 51.3i (2022)

800: 2:00 (2018) --> 1:57i (2022)

Mile: 4:24 (2020) --> 4:22i (2022)

3k: 9:05 (2020) --> 8:48i (2022)

Nice close in that mile prelim! Looks like you've had a great season and sets you up nicely for 1500 and steeple this outdoor season!

Allen - Please let us know how your biopsy goes. You are in my prayers. Be well, my friend.

HHH: Surprised that you had never run a double before. RE: Baby duty -- I understand the figure 8s will keep you close to home, but how will you know your attention is needed? Little ones definitely add to the challenge. When my twins were 9 months old, I tried setting up a playpen in the backyard, and running laps. Didn't work very well.
GNR: I'm anxious to see how the HM works out. Good luck!
Stone: Nice 5K, and impressive pacing in the HM. That's well below current M pace, yes?
Average: Solid week (incomprehensible volume to me, as I've said before), even if you're not brimming with excitement. The upcoming HM should ignite your enthusiasm!
OR: How did your body react to taking the three days off completely? You had four quality efforts -- were you feeling rested and ready to roll on each, or did the days off have the opposite effect? Re: Upcoming marathon -- If you schedule four more long runs, I agree with your plan to push the pace in one of them. The third? Maybe jog the first three miles, gradually progress the next 10 to near MP and hold for 5? That said, my strongest 20-miler ever (when 6:05 was MP) was even-paced at 7-flat per mile. RE: biopsy -- Thank you. Got through the surgery, now have to wait 10 days for the results.
notarobot: Have fun in the mile race -- my co-favorite distance (marathon is the other of course!). And your upcoming 10K should give you a PR. 35:XX?
jmar: Love that you're looking at a possible win in Lexington! In 47 years of road-racing, I can remember only three OA wins -- a 5-miler at 23 (maybe 27:00 or so), a 5K at 43 (17:40?), and a 5K at 58 (about 18:10). That last one was crazy -- no competition, obviously.
Darkwave: Happy to see you signing up for races. Hoping the best for you -- your training has always been impeccable and inspiring. RE: my HM scheduling -- the only issue with the last long run 4 weeks from marathon, and HM 3 weeks, is that I want to truly RACE the HM, and worry about recovery time after the LR. Thanks for the well-wishes regarding the biopsy. Tissue taken, waiting on results. Scary because in my mind, "cancer" means "death;" I saw my brother succumb within months of diagnosis (at 40), and my dad, too (at 72).
beers: Heckuva 10-mile training run on Saturday. A great read, too!
RunnerSam: Wow, SEVEN 100-mile weeks! Looking forward to seeing the results. When you set a goal to "base build," you weren't kidding.
Carly: Good luck with the 8K TT. Personally, I've never understood time trials in training. I would fail miserably -- not even come close to true race pace, and only end up with a lingering negative mental image as I lined up at a REAL race.
Viking: Dreadmill! Ugh, but there have been a few times this winter when I would have appreciated the option!
Sub 6: You're laying a stable foundation! Fun to count up all upcoming HMs amongst folks here.
Slow: Super improvement, and nice racing. Really impressive!

jmar: Typo in my comment (or maybe wishful thinking, ha!). 19:10 OA at 58.

Allen - Good questions and thoughtful feedback. I would say that after the three straight days of rest I felt refreshed more than anything else…yes, ready to roll. I am taking your advice seriously, and will aim to do as we have discussed. I think 18, 20, 22, 18 will be a tad better for me physically and mentally. So, I will aim for the first of these four long ones tomorrow morning.

Hope I can pull this off…

Looking for a good Ash Wednesday 18…

I run with headphones in and have my phone. When my wife texts me it plays on my headphones and I can respond through voice/Siri.

Based on the 5k result and some other training runs, I would venture to guess that I am in 2:56:00-2:58:00 marathon shape at the moment.

But I’m not racing Salisbury for best result. I’m on pacing duty and just want to put a number on the scoreboard. 3:05:00 gives me a 15 minute buffer for Boston qualifying. I can then improve seed time at Chicago where I will go for it and hope to be in 2:50:00-2:55:00 shape.

And of course, add me to Team Allen on favorable results in the next 10 days. Always pulling for you…

Stone: Thanks. And, regarding MP, I hadn't done the math regarding your 5K. I understand the 3:05 target now. Also, as a low-mileage guy, my 5Ks have historically been "higher quality" than my marathons, so my perspective can be a bit distorted.

HHH: Ha! Luddite me didn't consider carrying a phone.

OR: Sounds good. Hey, I ordered new shoes -- training and racing. The racing shoes are just old-fashioned flats. I was excited to see low-drop super shoes are available now ... until I saw the price tag. Oh well! (My knees won't tolerate more than 6mm drop -- nor downhill running, for that matter).

Allen - Congrats on the surgery and new shoes. What is your opinion on super shoes—cheating or not? I realize, of course, that they are currently legal.

Well, I got back a little while ago from LR #1…18.25 at 7:04 in the hills, finishing 6:58, 6:41, 6:45, 6:54, 6:42, 6:34.1, 1:44.4. Felt good the whole way and in control…some fatigue toward the end.

Stone - I believe that your are in 2:56 shape, solidly.

Re: Super shoes -- Here to stay, so gotta accept them. I'd wear them if I had the funds. Re: Long Run -- Astounding. Gotta be feeling great about that, wow! Re: Biopsy -- Results on March 14. Hope to schedule any follow-up procedures AFTER memorial day marathon, keeping in mind, though, if my wife retires this year, no affordable health insurance until I turn 65.

M 33, 5'10"/160
Goal Race: Boston '22

Some travel/vacation stuff last week so it was an expected down week. Knee feeling OK but not going away completely.

M: 7.8 + 9:28 in Park helping fiancee on her long run
Tu: OFF (Traveling, planned day off)
W: ~5@ 8:15 on hotel treadmill
TH: 6.4 @ 8:40 , first half with fiancee picked up after
F: 6.2 @ 8:42, similar
SAT: OFF (I did find I have a future in pickleball if I hang up my shoes, it was an active day with a lot of walking/climbing)
SUN: 12 @ 8:55 , ran around first 9 with fiancee, and then went progression on the last 3, with a 6:22 final mile

OVERALL: 37 miles, got a longer run, but definitely getting a true long run this week potentially an 18-miler with the Tracksmith group (going to be in Boston). Again my Boston outlook is clouded by the knee, gonna be more diligent about rolling out/exercises now that I'm back at home

Where are you in Boston? Let me know if you want to hook up for a run.

Allen - Yes, it does seem that super shoes are here to stay. I have considered buying a pair, but have yet to do so. Thank you for the kind words in regard to my run this morning. I am feeling good about it. The best part was that I was in control of the run/pace, rather than the run/pace being in control of me. That is the key ingredient…

Will be staying with folks in Newton, and will do! Next week definitely a possibility. What time of day do you typically run?