Road Racing and Training Thread - Week Ending 4/24/2022

Some comments:

HHW: Grinding out a tough long run that is not going to plan is not bad practice for the marathon. Other workouts look good as well!

CarlyRae: 2 nice track workouts this week. You are getting more and more fit by the week!

Allen (and son): Very impressive long run. Are you planning to run with your son during the race?

Sub 6: I always have to do mental math to remind myself of my age. Good thing is I was born in 1995 so just have to add 5 to the final 2 numbers. Then I just have to remember what year it is, haha.

OR: Good news that the knee if feeling better! Shoes do make all the difference. I will wear super shoes for racing or an occasional really big workout, but can't imagine wearing them daily. What sort of work do you have planned to hit the speed work?

K Dot: I'm sure you've heard it before, but train don't strain. Smart to stick around current volume/intensity levels for a few weeks at least. You might also be able to fit in a bit more cross training to build fitness without pounding on the legs.

notarobot: The stopwatch sounds pretty neat. Can't say I've ever run out of a 3-point stance.

Runnersam: Pretty strong 5k opener - think you have several 18-19 minute times on that course if I'm remembering correct? The winner sounds like a beast if he is dropping sub-15 on a tough course.

Thoughtsleader: Nice job getting back into the swing of things and not letting the Boston disappointment keep you down.

AverageforFun: Well-earned recovery week coming off of Boston. Good luck with the upcoming move!

jmar: Good luck on Saturday, and have fun. I'm looking forward to seeing the results, especially after your recent podium finish!

Regarding my marathon, my son and I have no specific plans to run together. At this point, neither of us have a clear sense of appropriate pace. Initially, his goal was just sub-4:00, and mine was 3:30. Now I'm thinking 3:45 for me, and probably sub-3:40 for him ???

I'll have a better idea after the HM. Tried to get my son to run one, too, but he wasn't too interested. :(

OR: Cool that you're jumping into the 5K. Nice that it's a hilly race, which not only plays to your strength, but also removes the time-goal pressure. Just get out and race!

AFF - Welcome to my neck of the woods! You are welcome to take to the hills out here with me…

jmar - Funny you should ask about my speedier plans, as tonight was the first installment…6.25 at 6:22 overall…6:57, 6:40, 6:30, 6:13, 6:07.7, 5:48.5, 1:30.8. That was my first sub-6:00 mile in a good while…do not think I did any prior to the marathon. So, pretty pumped about it. Gonna do some 5k races and probably a weekly tempo like tonight, hopefully getting faster…slowly but surely. Will likely do my “swamp” 5k at the beach in June. Allen knows all about that one. Gotta try to make it so that I use less effort at MP…

Allen - Yes, this local 5k is pretty darn hilly. I have done it a few times and always remember the awful feeling when cresting the high point at the mile 2 mark. It happens every time. Not many turn out for this race. I won it in 17:39 a few years ago. Was out in front from about 1.5 to the finish.

Yes a lot of 18-19 minute times, I typically use them as my long day with a double in the morning and 6-8 for warm up so it is a little hard to compare times. The winner is former D1 who just moved into the area who also signed up for the series so no wins for me this year.

2018 - 17:51 18:27 18:44 18:36 18:29 17:29
2019 - 20:51 19:18 18:39 18:39 19:21 18:15
2020 - 18:35
2021 - 18:32 19:00 18:22 17:55
2022 - 17:55

I have a 5k tomorrow with some decent prize money, I scanned the participant list (2k+) and only saw three guys I know quicker than me. One might not race due to calf issues and the other two just ran Boston. Quick people tend to just show up here but one can dream for top 5.

I'd be happy to take you up on that. You have a favorite spot or email/strava to connect with?

AFF - I do not use Strava...sorry. I think I may have used it once years ago. I am west of the DC area, out in the Shenandoah Valley/Blue Ridge Mountains hill country...

HHW - I’m mostly thinking about using the jogging stroller for daycare drop-off and pick-up. It’s about .75 miles each way, and this way my running can be considered “helping out.”

AverageForFun - I’ve been in D.C. proper since 2011, but lived in Alexandria for 4 years prior to that.

The bike trails (Mt. Vernon, Custis, Washington and Old Dominion) are a good bet for everyday running. I would often run commute to/from D.C. on the Mt. Vernon trail. I’m pretty sure several groups still work out at Washington-Liberty H.S. in Arlington on Wednesday nights (when the lights are on).

There are plenty of races each weekend in the spring and fall, although I wish there were more options in the summer and winter. Cherry Blossom has the most competitive depth, but there are other good ones. RunWashington.com is a good resource.

I haven’t been involved with a club in over 10 years, but there are plenty at various levels. (You’re probably in better position to link up with one in Arl./Alex. than where I’m at.)

Male, 29, 6'0", 125 lbs.
PRs: 3K: 8:40.12 (2022) 5K: 15:18 (indoors) (2021), 8K: 25:16 (2021), Half Marathon: 69:22 (2022), Marathon: 2:28:23 (2022)
Goals: Recover Post Boston

M: Boston: 2:28:23
T: Off
W: Off
TH: Off
F: The Buck Fifty Day 1: .67 easy jog @ 7:32 pace, 4.03 miles @ 5:27 average (5:45, 5:24, 5:16, 5:21)
S: The Buck Fifty Day 2: 3am: 5.96 miles @ 5:38 average (5:48, 5:44, 5:48, 5:35, 5:35, 5:21) 11:00AM: 6.35 miles @ 6:05 avg, 5:43 GAP
Sunday: Off

Full recap here cause it's a really long recap:
https://www.reddit.com/r/AdvancedRunning/comments/uf01ec/this_isnt_the_hardest_thing_youve_done_all_week/

I'm all healed up at this point. No issues at all post big efforts. Taking 10 days off though just to make sure.

Sub 6 - thank you for all of this. When I was down in McLean I did an easy 8 miles but somehow got lost starting at 4 Mile and wound up in Arlington. I luckily won't have to worry about track access, my school is very liberal about student/teacher use which is the complete opposite of where I currently am employed. Don't get me wrong, I love where I work and love my job no matter what, but it would be nice to actually use the facilities I work at. I'm looking into RunWashington and saw a few lined up from PotomacRunningCo. Realistically, I'm looking at living in Falls Church or with family in Alexandria and just bike commuting and running to/from places. What are the winters like?

OutsideRunner - So you're saying you're going to make me a mountain man instead of a flat landed road runner?

AFF - Of course.

Allen - What’s cooking tonight? Pizza and apple pie a la mode here. How is your health?

And FieldofDreams on the tube…

Sorry, late to the party. Burgers and steamed veggies. A Buffalo NY ale with dinner, a Hammondsport NY Riesling after dinner. 10 miles on the Erie Canal towpath after work. My son logged another 20-miler today, 50+ for the week. Awesome! Some foot and achilles pain tonight for me, uh oh. Looking forward to seeing your weekly report tomorrow! Speedwork? I did a 3x1-mile workout on Thursday. Went well, but certainly requires a mental re-set. My last such workout was 6-flat pace. Nearly a minute slower now : (