Road Racing and Training Thread - Week Ending 3/27/2022

As long as it has a mini-fidge, you should be good to go. : )

Seriously, though, how allergic are you? I suppose there could be lingering dander in your room, but I would presume no animals would be left behind. Probably best to avoid sharing an elevator with a furry beast.

I would echo Allen's thoughts that, barring any extreme allergies, your best bet is going to be sticking it out this late in the game, as I would presume no other openings close to race start. Like myself and some others said earlier in the week, just try to keep the negative thoughts away and get yourself to the race. Then you will know what to do. You've got this!

Same idea for me (though a minute slower ha). Those first 6 I want at goal pace/slower despite the fact that I'm a good downhill runner. I'd love to negative split, I just need to have the legs the last 6 miles in a way I haven't yet in my previous 2 marathons. Hope supershoes help a little bit, as does better preparation.

Thanks very much guys--much appreciated. That is what I have been thinking...this late in the game, I will stick with the reservation I have. It is funny how I found out about it. A customer in the store here this morning happened to mention to me that the hotel brand she is staying at is pet-friendly, and that raised a red flag for me, as I am staying with the same brand. I confirmed with the hotel that it is in fact pet-friendly...

Just a few replies. Some good running this week on the thread though!

OR - The wind wasn’t too bad after the first couple miles. There’s a rough stretch at the start heading west on Constitution Ave., but the finish is east of the start, so that helps. Good luck this weekend!

darkwave - I’ve been wracking my brain thinking of a worse hill I’ve run in any road / cross country race, and I can’t think of any. Hope the 5k Sunday goes well, and hope it’s accurate too.

Jmar - Yep, led the non-elite race. I got a pretty good gap early on, but I think one guy was able to close some of it in the second half.

Pretty good week so far, not over yet but Friday, Saturday and Sunday are what I have planned. Currently run 4:45, 10:10 and 16:45 but feel capable of 4:35, 9:50 and 16:20, which are pretty much my goals by summer, but I've been training pretty heavily since last November and ran those PR's during workouts. Ran 50mpw and worked up to 80mpw for a 2 month base phase before transitioning now and working on speed. Getting back into long weeks, but I'm only in 8th grade so don't want to overdo it yet, just keep some more steady 70s.

Weekly log

Sunday: 9 tempo (6:40 --> 5:55 avg:6:20) + 2 CD 11 total

Monday: Ran late so not much 1 mile wu/cd + 3 miles @10mph

Tuesday afternoon: 4 @5:55 (HR 123) + 1 CD

Tuesday night: 4 (6:36,5:20,5:46,5:36) (HR 107 and felt very easy) +1CD

Wednesday: 4 mile warmup 5x 200 @32 5x100 @15 1 mile CD 3 (6:11 5:40, 5:28) 2 down (12 total)

Thursday: 3 miles at track w/ sprints and 2 at comfortable (11:50) + 4 easy

Friday (Plan): 15 easy

Saturday: (plan) 2 warmup 10 tempo @ 6:15 2 cd (14 total)

Total: 73 miles

Made it to the hotel and so far so good…

Good luck to anyone racing this weekend. Can't wait to see the race reports.

Good luck Salisbury runners!!!!

Just saw results. Congrats to outsiderunner! At 53, especially after so long without racing, that's a stellar "rust buster" for sure!

OR said he was hurting but looked cool as the other side of the pillow at the finish.

1:22:20 HM for 2nd overall this morning for me. Splits were a bit all over the place as the course was hilly and windy, but effort level was strong throughout. Will write up a more thorough recap on next weekend's thread. Hope to see lots of great results from today!

Nice racing!

Looks like a good weekend so far…

RRR - I really like the turn of phrase—thank you, and the same for your kind words at the race. The very best to you, my friend.

Allen - I appreciate the comments, especially since I am having a somewhat difficult time “unpacking” my performance today. On the one hand, 2:59:45 on nine weeks plus a one-week taper, particularly after covid, is not bad. CoachStone said it PERFECTLY when he read a little disappointment on my face just after he came in. He said, “Where were you 12 weeks ago?” And I replied, “In bed on my back with 103 fever.” Touché, Coach. What a smart man you are.

However, I was thinking I might be in 2:57:00 shape, or even a tick or two better. Nope. I got slow in the last four miles, and they got to me, both mentally and physically. The solo running also got to me mentally. Was alone for most of the race. After about 17, the legs started to hurt and got heavy in the last four miles…though, I was surprised to see (after the race) that my avg. HR was pretty darn low, 163. Anyway, if I did run, say, 2:56 today, then I could tweak my training some and then get at least close to a fast time. Not bad…and more or less acceptable to me. But what I glean from today is that I will need to do some “real training” to get fast again (not just 4 days a week), and my concern is that the six- or seven-day weeks will bring on the aches and injuries…foot, knees, etc. I mean, my knees are day/night better now than what they had been, and I have a better understanding of it now that I have done “high rest” training. It was great to go to the line this morning feeling good…but I ran a lot slower today than in my recent past.

So, is today a beginning or is it an end?

OR -- A couple thoughts. Well, first, another congrats on today's race. All considered -- the truncated training, long gap since last race, etc -- you had a truly an outstanding result. When you have fully processed it, you'll be darn proud of yourself!

This morning I was trying to recall how many long runs (18-23 milea) you were able to schedule, given the injuries and illness. Three? Those last few miles of a marathon can be tough without many long runs in your legs. Very impressive you held on so well today.

The second thought is in regards to the 4-day-a-week training. My experience is that average training pace, running on rested legs, works out to be Marathon Pace. Not much "race day magic" to be had. That is, no miracles, no surprises.

I haven't done the math, but I think that was the case today?

And, also regarding 4 days a week, if one can stay healthy, of course 6 days a week will yield better results. Bit that's a big IF. And it gets bigger with each passing year.

Best wishes going forward. Sleep well tonight. Well done.

Allen - You are right on all points. Yes, my avg. training pace in my 20.25-miler was pretty much spot-on with what I did today…6:55.5 vs 6:51.9, so about three and a half seconds better. Thus, you are absolutely right—no race day magic. Had only four long runs, and one was under 18…17.35, 18.25, 18.85, and 20.25.

I worry about the big IF.

So, a beginning or an end?

Thank you very much and be well, my friend.

Every day is a new beginning. New challenges. New victories.

Figured I would start gettin in on this. I started running again about 7 months ago after about 8 years away from it completely. Got a bit fat in that time. I've always wondered what would happen if I ran big mileage, and recently I decided to find out. I've had some trouble with injury during the comeback, which is new for me. Currently working with a Jack Daniels plan and seriously low mileage.

Male, 28, 6'2", 196 lbs
PRs: 800m: 1:56 (2011), mile: 4:21 (2011), 3k: 8:49 (2012), 5k: 16:45 (XC, 2013)
Short term goals: Lose weight, strengthen the joints, avoid injury, build up mileage, have fun

Long term goals: 100 mpw, sub-3:00 marathon

Week of 3/21 to 3/27
M - 2.6 miles (9:20) + easy lift
T - 5.8 miles (8:41) w/ 4 x 20 sec pick ups at 20 min in
W - 1.7 (8:07) + easy lift
Th - Rest

F - 6 (8:49)
Sa - Rest

Su - 6.6 (8:00) w/ 5 x 20 sec pick ups at 20 min in

Weekly Miles: 22.7 miles