RE: Road Racing and Training Thread Week ending 4/8/2018

Regarding Vaporflys: never tried them, don't think I can stomach spending that much on a pair of shoes, but I have info from reliable sources that navy blue ("obsidian") Vaporfly's are being released very soon. The date I heard was today, but they don't seem to be online yet so maybe it's later today or tomorrow...or if you walk into your local running shop maybe they're on the shelf today. IDK.

https://static1.squarespace.com/static/532313ece4b08487acaec7a2/t/5ac3b36170a6adacef982bc2/1522774895635/?format=2500w

Early comments...

Smoove - Get well. Take the proper amount of time to heal now. Fitness comes back a lot faster than non-healed injuries.

Coach Jeff - Very nice, consistent week. And 13 day streak. :)

Bdubs - Even our gel intakes were identical, lol. I would have much preferred having your company than the company of my headlamp at 3:30am. :)

As far as my attitude about running...I love running. No need to have love-hate relationships in my life at this age, haha. I'll take whatever running can give me, and not ask for anything more or less. I hit the reset button everyday. Always keeps it fresh and fun.

Tall dark roast - Five years from now, will you remember that you took a couple days off to get better during an illness? Probably not. But five years from now you would remember if you were down and out for a long period of time because you didn't allow yourself to recover and it affected your planned schedule. Most of my current attitude about running comes from a serious injury back in 2012, when I missed 4 months of running. Since then, I always appreciate my right to run. And I always think long-term when making my decision for the day about what I am going to do. I make a decision based on how will it affect me in five years...not how will it affect me today. Hope that helps...

AJ - You seriously need to consider changing your name to FunnyJohnny. I appreciate your understated sense of humor. Glad to hear the treadmill is helping manage things for you. Still think you are in great shape to give Rupp a run for his money...

What do you think of the 4%? Was actually considering getting a pair for my marathon too, lol.

Still Improving - I also like how you mimicked your upcoming race topography with your workout. The Hansons are big fans of having their athletes run simulators in their buildups; helps prepare you, physically and mentally, for the task ahead of you...also helps take the "fear factor" out it. Nice work.

Allen - I know it was a down week for you, but I really the like the variety of your paces this week. I agree, it's a perfect way to introduce more structured (even if lighter) workouts as you move toward specific goals.

Bobo - Everything looks like its coming together for you at the right time. I am thinking lows 2:30s is definitely achievable for you. Good luck with the taper.

You'd earn TONS of good karma/juju/grace if this pans out!

angryjohnny wrote:

Bdubs wrote:

AJ,

How big do they run? I wear 12s in most nikes, so I've got feelers out for 12s. should I look for 11.5s too?

I would try the 11.5s. I think they are about half a size big. (I normally wear a 14 but am probably more like a 13.5 if there was such a thing). If you’ll post your burner email I’d be happy to share with you my source. They have some in stock and will ship.

I made my email available as well. So you are saying if I am normally a 10.5 with a little bit of toe room, I should look for 10s? Thanks.

Thanks for the compliment stone and thank you for your contributions to the thread as well.

I haven’t run in them yet but my initial impression is that the 4%s feel very soft underfoot (particularly in the heel) compared to any other shoe I’ve ever worn. And while they are light they are a touch heavier than the Lunaracers. If it weren’t for all the glowing reports these shoes have gotten then these two factors would make me think hard before shelling out 250 bucks.

The guy at the store where I bought mine said nike is coming out soon (late summer / fall) with a shoe (Pegasus elite?) that combines the Pegasus upper with the Vaporfly lower (ie the special foam and the plate). Should be more durable and cost a bit less (~150).

M33; peak bloom, looking forward to noon for that Cherry Blossom beer

Personal Bests:

Longest run before work: 16 (2018)

Duck pin bowling: 124 (2018)

Goals:

5k (16:00) and 10k (33:00) this spring

M - 8 easy before work. Weights at lunch.

Tu - 4x1200m w 600m rest: 3:51, 3:52, 3:52, 3:50. About 3 minutes rest. 10 total. Haven’t really done interval work in ages. This hurt, but felt fine afterwards and the next day, so could probably have done another rep safely.

W - 16 miles @ 6:37. Saw some good critters. As far as I can recall, this is the longest I’ve run before work.

Th - 8 easy (7:10) on the way home from work, but probably 20s/mile faster than I should’ve gone. Did a bunch of (light) squats at lunch, which was also dumb. I’m planning to include squats this summer, and trying to get my form down now. Really should’ve been focusing on recovery this day.

F - 8 slow/recovery in the morning. That is, what I should’ve done on Th.

Sa - 5 slow/recovery.

Su - Cherry Blossom 10 mile in 55:31. 16 total (warmup/cooldown from home).

Total: 71

Cherry Blossom was all right and about what I was expecting. First two miles were a little too fast (lower 5:20s), and picked it up a little bit too early from 6-8 to try to latch on to a couple guys before heading back into the wind. Faded some the last 2 (about 5:45 each). Weather wasn’t bad, which I’d worried about. Mid 30s with moderate wind. Did not beat Meb.

Next week, probably taking a few easy days, even though I don’t feel too trashed right now. Might do a 5k after work on Friday. If not, probably intervals on Thursday and tempo Friday. Planning to keep mileage in the low 70s.

5’8” and a size 12, Smoove? You have some canal boats there.

RRR - Do not worry about the race. You are in shape.

Stone - Nice 20-miler.

AJ - So, is the excitement building for you?

My week...a windy week.

M49, 5’6”, 125, size 8 shoe

M: 11.13 at 6:43 overall pace...hilly...6:28, 6:36, 6:34, 6:35, 6:20, 6:05, 0:50 to finish

T: 10.5 at 6:47 overall, finishing 6:41, 6:34, 6:23, 3:01

W: 8:5 at 6:44 overall...hilly...finished 6:28, 6:29, 6:23, 3:02

T: 6:5 at 6:10 overall...felt very good, going 7:03, 6:28, 6:11, 6:01, 5:53, 5:46, 2:46

F: 8.5 at 6:45 overall...hilly...full progression, but tired of the wind... 6:38, 6:37, 6:32, 6:04, 3:01

Sat.: 11.13 at 6:44 overall...cold and a pesky little wind, but felt strong...full prog. down to 6:27, 6:25, 6:16, 6:07, 0:50...hilly

56 miles

Fought the wind all week, and I gather it ended up giving me some good training. Good toughness building for races. Felt good on Thur. and Sat., but mostly sluggish on the other days.

Bad news about that 5/12 5k I have mentioned...one of the rare flat couses around here. They changed the location. It is a longer drive for me, and I doubt it is flat.

Have a great week, everyone!

Stone - Really solid long run. Way to be patient with it.

Smoove - 10 piece of whole fruit a day and you'll be back in no time

RRR - I know yesterdays race wasn't what you were looking for but it was still a PR in terrible conditions. Fitness is there.

Coach Jeff- Jealous of the trail running. Had snow this week so single track was off limits.

Bdubs - Great long tempo run

TDR - Hope you get over the bug quickly.

AJ - Glad your foot is feeling better

Still Improving - Great week, ticking the boxes you need

Allen - Great to watch you slowly building up! Keep on it.

Bobo - Really consistent work on that HM

Gordon - Smart to build some mileage back first vs. hopping right back into things.

Some random thoughts,

I was talking to a ketogenic diet person this week who said that you need to eat more red meat to help a cold go away, haha.

Started reading Run to the Top by Lydiard this week.

Snell running repeats before the Rome olympics

Snell - "If I run another 220y I'll puke"

Lydiard - "Run another and puke then"

23yo male

Goal: 800-3k in June

Next race: 8k April 28

Decided not to race a 10mi this weekend as I think I pulled my hamstring last week running in shorts when it was still too cold.

M: 5.5 w/ 4x10", 2x20" flat sprints, cut things short today as hamstring felt twitchy

T: 4 Hammy still not quite right, strength after (1L MB throw, power snatch, front squat, 1 arm bench/ 1 arm row, pull up/1L DL/core)

W: cross training - 10' rowing, 10' assault bike, 10' jump rope, 10' rowing, 10' jump rope. must have looked like a scrawny crossfitter today. haven't touched a jump rope in over 10 years and I kept hitting myself in the back of the head

Th: 6 w/ 6x5" flat accels, 5x10" flat sprints, hamstring tight but not twitching

F: 7 Hammy still tight, but not as twitchy. strength after (jumps/wall handstand, clean & jerk, lunges/pull ups, press/squat, rows/core)

S: 8, hamstring felt the best it has all week.

S: Will do some type of cross training today

The Stone Cutter wrote:

angryjohnny wrote:

I would try the 11.5s. I think they are about half a size big. (I normally wear a 14 but am probably more like a 13.5 if there was such a thing). If you’ll post your burner email I’d be happy to share with you my source. They have some in stock and will ship.

I made my email available as well. So you are saying if I am normally a 10.5 with a little bit of toe room, I should look for 10s? Thanks.

Yes.

Pewow - thanks but it was 30 seconds off my PR, but def a harder effort than my PR.

Also I had 10 pcs of whole fruit yesterday and only 2 beers. Today it’s going to be lots of beers.

Sub 6:00 wrote:

Did not beat Meb.

Actually, he ran a 58, so apparently I did.

Nice week OR. I don’t see how you pound away like that everyday esp so soon after a marathon.

Yes I am excited, as evidenced by my shoe purchase PR and my constant checking of the weather forecast. And, the thought of the finish line coming into view as we turn left on Boylston and look down a half-mile tunnel of buildings and screaming fans...goosebumps every time.

AJ - Sounds VERY exciting. I am considering Boston 2019. So, you think I should do it?

outsiderunner wrote:

AJ - Sounds VERY exciting. I am considering Boston 2019. So, you think I should do it?

Yes. Obviously. Would a golfer turn down the chance to play a round at Augusta? Would a jockey say no to a ride in the Kentucky Derby? What if someone offered you face value tickets to Super Bowl or Game 7 of the World Series? These are not difficult decisions OR. Yours isn’t either.

RRR

Hindsight is 20/20 and please don’t take this the wrong way but why did you decide to leave the pack and solo 6:00 miles? Especially in those conditions.

6:10s would still have you break 1:20 and you sacrificed the aid of running in a pack. We talked about racing versus time trialing and I think this was a situation where you could have done a little bit of both. Hang with the pack at a reasonable 6:10 pace and wait to make your move later on.

Impulsive ... I guess. Control during a race is still something I am working on. I need more experience for sure as this was my 3rd HM.

Good points. Cannot disgaree with you. After NYC, I am gun-shy/hesitatnt in regard to big races and the associated hassles and logistics. If I can get a hotel near the bus pick-up point, then that will help. Will want to ride Amtrak to Boston, too. I like happy running memories, and the last two marathons have been that way for me.

Thank you, AJ.

outsiderunner wrote:

Good points. Cannot disgaree with you. After NYC, I am gun-shy/hesitatnt in regard to big races and the associated hassles and logistics. If I can get a hotel near the bus pick-up point, then that will help. Will want to ride Amtrak to Boston, too. I like happy running memories, and the last two marathons have been that way for me.

Thank you, AJ.

There are plenty of hotels within a short walk of the bus pick-up area. It will cost a pretty penny but the earlier you book, the better.

Definitely run Boston. That course was made for you.

Too Hot - I sipped my first yuengling of the day (gonna drink beer and chill and watch the masters) and thought about what you said. The answer is- with my personality if my goal is top 5 and sub 1:20. I would rather go for the green and try to run that and run 1:23 ..than lay it up for 1:21:30 even if that’s a 1min PR. Just the way I roll guess , and I doubt it ever changes.

The good thing about shanking out and running 1:23 is it saved my legs!