Congrats to all the Chicago runners, some great performances!
Congrats to all the Chicago runners, some great performances!
Just under 3 for Mrs RS, good for Second
1) First PR since 2009
2) Next% are legit. Most of the ADP had them on. I’m not sure it would’ve been a PR in normal shoes.
3) Having a Goose Island and trying to charge phone
4) Post later
RunnerSam wrote:
Just under 3 for Mrs RS, good for Second
What a debut! Congrats to the Mrs.
Great racing this weekend everyone!!!
M49 5'11 185
My FA still needs to drop weight. Hit my first target, now to get to 175 pounds.
M took off. Ran a 7/3 on Sunday and didn't feel like it after work. Walked 3 instead.
T 7.2 Did a hill workout with a group that was to much for me. I'll hit the smaller hills next week. 25-50 foot hills are good. 80+ I don't get much out of. Ended up walking up them or slowing down to much. I'd rather run them right than struggle to get up them.
W 4.5 moderate pace
T 3.3 morning run. Planned on a double. Ended up to tired so skipped it. Oh well.
F 8.2 Did my little hill route working on form going up, 14 hills in 6.2 miles with a 2 mile cool down.
S 3/am with strides, 4.2/pm very easy just to hit my step goal.
S 10 in 91 minutes kept it moderate felt good. Had to focus on my form a little the second half. I've been trying to increase my cadence. Averaged 178 today, seems to be keeping the knees healthy. Kinda wonder if it makes my ankles sore however.
40.4 total. Second 40 in a row so can't complain. Both ankles a little sore which I can run through. Once I get use to this mileage I'll increase the intensity on the hills.
A huge day for the boys of RR&T. You guys ran perfectly executed marathons—not an easy thing to do. Many congrats all around. Looking forward to hearing the details.
Sub 6:00–still PRing and rolling along at 35. That 2:25 is just smoking good!
How was the wind, guys?
Incredible performances all across the board. Sub 6:00, really nice to see you pull through after the scare with knee.
Napper, I knew you’d get under 2:40.
RGM, great race.
JQ with the continuous big gainz.
Slo getting under 1:11 this morning too!
5 days of running for me this week, totaling 25 miles. Will stay here a week then shoot for 30.
Male, 43, 5’10”, 134 lbs
Goal- 3:05 on 11/24
Plan - Jack Daniels 2Q Plan
S - 7 easy
M - 13 2E, 8M, 1T, 2E, at 7:05 M and 6:50 E
T - 6 recovery
W - 9 easy
Th- 7 easy
F- 21 easy
Sat - 0.75 mile swim
Total - 63
Got sick early in the week and had to cut the first workout short. Felt better for the long run. Plugging away. Best of luck to everyone
.
RRR -36 -6ft -160.5
Sun - 4 (epic ran most of the day so basically day off)
Mon - 9/4
Tues - 12 including 5x1000 (3:27-3:27-3:26-3:26-3:27 90sec rest) + 4x400 (77-78-78-77 200m jog rest) PM 4
Wed - 8/4
Thur - 9 w 3xmile (5:51-5:51-5:51 60s rest)
PM 4
Fri - 4/4
Sat- 6/4
Totals
76 miles Running
40 on bike
3xhour lifting
Sunday ran the hilly AF HM. Basically for a workout. Thought would still run well but I was foolish for thinking that as it was my 4th hard effort in 9 days including a 17 miler w 8 tempo. Hard day on track. Medium day on track. Prob to much lifting.l as well. I complained to some buddies a couple times this week of feeling tired. Guess the 107 week hit me this week as well.
Anyways. Went thru 8 miles at 6:05 pace and shut it down and jogged it in. Aerobically I was in great shape. The legs went south in a hurry the 7-8 mile and thought better of trying to push it in a meaningless local race. Was a solid 3rd workout in a week so I can’t complain. Weird how that works as if I had done 16 w 8@6:05 today solo I would have been very happy! So can’t complain.
Congrats to everyone on the board killing it in Chicago and also SLO and JQ etc. onwards and upwards.
Epic rain*
“No human is limited.” - Eliud Kipchoge
Congrats again to the Chicago gang - sub6, RGM, Napper, and Mrs. RS. Wish I could have joined you.
Lanc - belated congrats on the massive side sub 17 5k PR.
JQ - I continue to believe 2:40 is too conservative a goal for you.
Pappy - back to back solid weeks.
Rrr - great week all things considered!
M39, 185
Still recovering from Berlin
M 8.8
T - 11 w 4800 of deeks quarters (~1:20 on, 48 off)
W 8.4
T 8
F 8.1
S 19.6 w 6 @ 6:30, 2E, then 6 mile progression (6:22, 6:28, 6:01, 5:56, 5:52, 5:53)
S 8
Total 71.9
Legs felt good and fall arrived so I did a couple workouts with friends who are running Indy. Probably too soon after Berlin but what can I say, I’m an addict and I owe those guys for dragging my ass back into shape this summer. Still trying to figure out what’s next for me. Trying to organize a little 5k time trial throwdown this Tuesday. Longer term it looks like grandma’s or maybe London in the spring if I can get clearance from the control tower.
Sub 6:00 - You beat the top American woman (Emma Bates). Just an amazing run for you, my friend. Enjoy every bit of it.
So much awesomeness in this thread already. Sub 6:00, Napper, RGM, Slo, Mrs RS, RRR, all great work on racing!
M25, 128lbs, 5'7"
PRs: 4:38 mile, 16:10 5K, 56:24 10 mile, 1:14:30 HM, 2:46:07 M
2019 Goals: NYCM, CIM (alternative/backup), sub 2:40
=== 10/7/19 - 10/13/19: 83.3 miles ===
> Mon - 16.54 miles
#1 (5:44): 11.52 miles @8:09, w/ 4x strides
#2 (11:02): 5.02 miles @7:58
> Tue - 14.14 miles
#1 (5:51): 10.13 miles @7:12, 3x1mi progression, 2’ jog recovery
5:37, 5:24, 5:16
#2 (12:20): 4.01 miles @7:57
> Wed - 14.39 miles
#1 (5:35): 10.24 miles @8:14
#2 (11:00): 4.15 miles @7:24, w/ 1mi @5:36
> Thu - 9.78 miles
#1 (6:01): 6.76 miles @7:59, w/ 6x strides
#2 (10:33): 3.02 miles @6:50, w/ 1mi @5:07
> Fri - 9.31 miles
#1 (5:58): 6.30 miles @7:37
#2 (10:54): 3.01 miles @7:49
> Sat - 4.37 miles
#1 (6:45): 4.37 miles @7:35, w/ 4x strides
> Sun - 14.77 miles
#1 (7:30): 14.77 miles, NYRR Staten Island Half Race
> NYRR Staten Island Half - 1:14:30 (5:41/mi)
Official 5K splits: 17:40, 17:13 (34:53), 18:02 (52:55), 17:41 (1:10:33)
Mile splits: 5:33, 5:43, 5:48, 5:24, 5:34, 5:37, 5:35, 5:42, 6:04, 5:53, 5:31, 5:40, 5:48, 5:35/mi (0.11)
Terrain: 330ft gain, half flat, half hilly, one big climb in mile 9.
Starting out the first mile had me really worried -- a side stitch started forming right at the same place when I DNF’d at the Manhattan 7M. Was really bummed at the point as the pain started ramping up, thinking this would be a flop as well. But I took a few deeper breaths and kept pushing through. By mile 2 the stitch was no longer worsening, and by mile 4 I had managed to run through it! Awesome! That distracted me through the first few miles.
The rest went by mostly uneventful. I ran with a guy who was basically there for a marathon workout (has a 2:21 PB back in the day!), and was having some small chit chat. Also ran with another fellow to make a trio for miles 7-9. Everything felt good and relaxed, and by the looks of the mile markers I was in good shape for sub 1:15.
The big climb in mile 8 chunked a bit out of me, but I was able to recoup pretty quickly and aimed to stay controlled through mile 10.
By mile 10, I thought I might have a chance at sub 1:14 if I really hammered it in, but I never really got around mentally to engage in that -- was really enjoying the race and effort! Started to surge on the last mile but the course ends on a pretty steady climb up to the finish so I basically chickened out. Once I saw the 13 mile marker at the mid-high 1:13s I just ran it in nice and strong without any crazy kicking, and was happy to clock in at 1:14:30!
I think my most positive takeaway from the race was that there were a ton of stretches where I just felt flowingly smooth form/rhythm wise -- definitely the smoothest I’ve felt in any race. Hope I can continue to tune into that in the future! Overall it was a really great day where I think I could have raced a bit quicker, but also it could have gone terribly wrong if that side stitch didn’t go away so I’m thankful to have a positive race 3 weeks out from NYC!
> Notes
Not much on the week, just a mild 3 day taper into the half. Very lightly sick during the week but feel like I kicked it well enough to not really matter for the race!
I meant to add. My best buddy, who I have been helping w some coaching... ran 1:24:x for an 8 (eight) min PR!!! On that hilly course. Which makes RRR much happier than running well himself.... dude is geeked which is just great to see.
2:39:21!!! So happy to have gotten under 2:40, and glad to hit that milestone. Great job to Sub 6 and RGM! I'm glad you guys also had great days.
Race report (sorry for rambling): Conditions at the start were excellent. Cool, didn't seem too windy yet, and sun starting to peak out. The first couple miles are a total zoo -- is everyone shooting for 2:39?! My first mile was 6:09, about what I wanted. Next was 6:06, and from there on I ran a bunch right around 6:05. The wind was swirling at that point, but not a factor. Heading south at mile 8, it became a bit more of a factor, but there were groups to run with for the most part.
I grabbed a bottle of gatorade from my son at 12, and drinking out of a bottle was helpful. I also had some GU blocks attached to it, and I carried those for a few miles. I felt like I had a bit of a rough patch around 12-13. I was running 6:05 pace, but it felt harder than it should have, and I was a bit worried. Then we headed West into the wind, and the groups were gone. But there was the occasional other person to run with and share work. I took one of the GU blocks at around 14, and felt like I was chewing on a slow-poke candybar (that real thick caramel). I was probably burning more calories chewing it than I was taking in, so I won't be doing that again. My splits going West into the wind weren't that bad -- I had slowed maybe only a couple seconds a mile, and that was only two miles heading West.
We then head east at 25K, and we definitely got a tailwind through 17. I had a 5:57 split in there, and hadn't increased the intensity, so that gave me some confidence after being in that rough patch. Then headed south, then back west around 17.75, into the wind again. I was now alone, with one guy drafting off me. Again, my pace didn't slow very much.
Once I got to around 20, I think I had around a 38 second cushion. At this point, I was pretty confident I'd make it. I felt tired, and like my pace had slowed, but it was still hovering around 6:04-6:06. At 22, my left hamstring seized a little bit very suddenly and made me stumble a little. I was a bit worried by that, and didn't want to get too aggressive as a result. But I never felt it again.
The course heads east at 22.5 and we had a slight tailwind, and I took as much advantage as I could. I think I got up to a 50 second cushion at 23. At 23.5, you turn north, and I wasn't sure what to expect. To my delight, I felt a decent tailwind, and my watch said 6:00 pace. I knew I just had to hold it together and I'd be well under 2:40, maybe with a shot at 2:38. Occasionally, the winds would swirl and you'd get a stiff headwind for 10 seconds, then back to a tailwind or nothing. I think I had a 6:10 mile at the 25 mile marker, or at 26 (on top of Roosevelt bridge), but knew I'd make it under 2:40 easily (but didn't have a shot at 2:38).
Ran with an older looking guy the last half mile. Ran on his tail until the last 100, then kicked past him, as I was hoping to get in the top 5 for my age group (and he looked like he might be in it). Wound up 6th. (!@&*!#%!) This time last year would've gotten me 3rd, I think. Oh well. You can't control who shows up. I'll have better luck next year in 50-54.
All in all, I couldn't have asked for a better day. Things about as well as they could've I think. And my half splits were 1:19:40, and 1:19:41. Thanks for the support from RR&TT! It really helped.
Napper - Great race and race report. Congratulations again. Gotta watch out for that left hamstring. :-)
I'm dittoing everyone else, but what a massive weekend. Congrats to Sub-6:00, RGM, and Napper at Chicago; Mrs. RS at Steamtown, and JQ and Slo for their halves. RR&T is killing it!
***
Female, 45, 5'4", 105
PRs 5:25/18:51/38:56/1:02:28/1:24:22/2:57:42
Goal races: Columbus Half-Marathon, Indianapolis Monumental Marathon
Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full
"taper time" - me.
60 miles, 5 hours for 30 "miles" of pool-running, and 1000 yards of swimming
M: Upper body weights/core and 2 hours of pool-running.
T: 8 miles very easy (9:00), yoga, and then 4.5 miles very easy (8:25) plus drills/strides
W: 14 miles, including an 8K tempo on the track in 31:48 (6:28/6:26/6:21/6:22/6:11). Followed with 4 hill sprints, leg strengthwork, and 500 yards of recovery swimming.
Th: Upper body weights/core, and 2 hours of pool-running.
F: 8 miles very easy (8:50), yoga, then 4.5 miles very easy (8:22) plus drills and strides.
Sa: 21 miles, split as first 7 averaging 8:40, next 7 averaging 7:18, last 7 averaging 6:44. Followed with injury prevention work and 500 yards recovery swimming.
Su: DIY yoga and 1 hour pool-running.
And that's a wrap on this very short training cycle. I was pretty happy with the week. The only blip (small one) was on Sunday, when my marathon effort miles didn't quite result in the pace I'd liked to have seen (6:40-ish). However, there are a few reasons/excuses here, including Garmin error, dodging of pedestrians/cones, and warming temperatures (in the low-to-mid-60s for that final part of the run). The good news is that a 6:44 paced marathon would still be a nice PR for me. Legs felt great at the end of the 21 miles, and I wasn't all that tired this morning, so those are both good signs, I think.
Racing Columbus Half in 7 days - the forecast looks good right now, and I'm hoping some RR&T magic will make it my way.
F42, 5'6, 111lb
Goal races: Des Moines half marathon 10/20
Philadelphia marathon 11/24
Another week of getting big-for-me miles in.
Mo: off
Tu: 10.5 easy
We: 10 easy
Th: treadmill. 1E + 5M + 5 min E + 2T + 1.5E. Had to adjust workout on the fly as I overdid it in the first couple miles in that M pace block. I know my treadmill is faster than the pace says, but I thought I'd give running treadmill 7:40 a try. Oops. Oh well. I backed it off to treadmill 7:47 for the next 2.5-3 mi. Too a recovery half mile or so, then did treadmill 7:30 for 2 mi, then a cooldown that didn't feel too good. Unless the weather outside is unrunnable, I'm going to avoid treadmill pace workouts again; I have difficulty doing it right, mainly because it's psychologically hard to set the pace at something that looks slower than I want to be running and then I end up underestimating how I'm going to feel and overdo it.
Fr: 8.5 easy, got a late start
Sa: 12 easy
Su: 22 easy enough, went up to Valley Forge to run somewhere different. I've only run there one other time many years ago. My pace this morning was a hair slower than usual but VF is more than a hair hillier than anywhere else I run. Perfect running weather this morning, quite a good place to run with a 5 mi paved loop. It's an hour away from home though so I won't be going up there all that often but will try to get up there a few times during buildup to Boston next spring to work more on hills than I have been.
73 miles this week again. Next week, definitely will drop down as I do a little taper ahead of a half-marathon on Sunday. Hope the forecast undergoes a change as right now it says "scattered thunderstorms" with a high of 67 in Des Moines.
After an awesome RR&TT weekend in Chicago and elsewhere, it's up to the rest of us looking at races in the next few weeks to keep carrying the torch!
M35, 5’10”, under 160
2019 bests:
5k - 16:01 (flat)
5k - 15:27 (+68’ / -270’)
Boston - 2:30:21
Chicago - 2:25:12
Mo: 8 @ 8:26
Tu: 8 @ 6:48
We: 3 x 1600 (5:17, 5:13, 5:08) w 400 (2’) jog, 9 total. Cool (58), some flooding.
Th: 5 @ 6:44
Fr: 3 @ 7:02
Sa: 4 easy/strides
Su: 26.2 in 2:25:12 (81st?)
Total: 63 miles
I’ll put up splits later. I guess the race report is basically: I went out too hard, but managed to stabilize, and the wind was a nuisance, but not too bad.
There was a Smoove angle: wore the Tyvek throwaways, then struggled with calf cramps the last 3-4 miles. At that point the goal was to just not keel over, since I knew that was all I needed to do to PR. It was getting pretty bad toward the end.
Knee started bothering me around 8-10. Not pain, but an awkwardness, like I was jamming it. Shortened my strides and it seemed to have wired itself out. Wasn’t really noticeable in the second half.
Planned to run with a friend in corral A, but they had to start a minute later. He ran like 2:40 at Boston, a 1:11 last month, then a 2:27 here.
Around 12, saw a buddy I worked summers with in college who ran for the D2 school I ran a season for after graduation. Gave me a boost. He was supporting his wife who ran a 2:48.
Fitness was probably slightly above Boston, but most of those 5 minutes were probably due to course, shoes, and weather.
Wore a very bold singlet designed by a college teammate of mine who also lives in DC and mostly does art now. Got so many compliments, which also gave a boost.
Ate gummies right before the race then 6 gel packets during. Starting those early helped. Also glad not to have a temporary crown, unlike Boston.
Temperature was great. It was a bit windy though, so amazing that Kosgei set a WR. Good conditions, not “perfect.”
Not sure what’s next. I might do a marathon in 2020. The other option would be to focus on the good 10 milers in DC in the spring, then do the Marine Corps 50k next October.
Last time I had set a PR in anything was May 2009 (1:09:01 for the half, some net downhill). This breaks my marathon PR from Richmond 2007 (2:26:56). Suppose that makes me feel like I’ve accomplished something.
And thanks everyone for the kind effect words and support. It means a lot. And good running today RGMW, Napper, Slo, and JQ! Heckuva weekend.
GT: Wow that's a killer tues workout, fast miles off 1 min rest and some mean volume of work
Stone: 6:09 average in that 10 mile alternations! You sure your M goal isn't too soft :P? I feel like you could safely knock that range into 2:43, even 2:42.
Mrs. Stone: Looking super strong!
GNR1: Great week, what are you thinking of shooting for at the half? (apologies if already mentioned in earlier threads)
OR: Great to hear the leg is improving! Very interesting long run w/ the 45' inbetween. How would you compare it to a similar long run that would be straight out?
Coach Jeff: Blood boiling encounter in that Q1... yikes! As far as focus, you got this!
Coyote: Awesome week!
Pappy: Re: cadence change and ankles, I could see the shifting angle of foot strike waking up some smaller muscles down there
Niceguy: Hope you feel better soon!
RRR: Very nice K's over 90 sec rest! Solid week and great effort on the hilly HM. Races make us work like no other!
AJ: Dang way to hit the road so soon after Berlin! Yeah I'm thinking about maybe 2:37 or so would be a more reasonable goal, but my performances have still been dropping off slightly as the distance go up (4:38, 16:10, 1:14:30, ???). Hoping to just run a smart race and I'll be happy with anything under 2:40 that day!
Napper: YEAHHH BUDDY! Huge congrats and way to nail the goal! Absolutely incredible splits!
darkwave: Really solid week! I feel like 6:44 is close enough to the target and agree with your assessments there! Sending the RR&RT energy your way for next weekend!
drcrusher: Good luck next weekend too! Looks like another wave of exciting races coming soon, crush it (per the name) :D!
Sub 6:00: You are an absolute MONSTER! Seriously in awe. Major congrats on breaking the PR spell! Whatever you end up doing next year, I'll be very excited to follow along!