Road Racing and Training Week Ending 4/21/2019

I will be cheering from ~2min behind you. Had a tough end of the week workwise last week, will post it when I find the time. Nothing good but the workout

-RS

40 yr old / Male / 171 pounds

Goals:

a) Short-term: Recover from Boston (physically as well as mentally)

b) Medium-term: Have another attempt at sub 3 and NYC qualifier (Half: 1:24:59) before the end of this yeaar

Monday: Boston Marathon: 3:19:59 - 20 minutes off goal :D

Tuesday: Off (Travel day)

Wednesday: Off

Thursday: Off

Friday: Off + 90 minutes of 6v6 soccer

Saturday: 6.3 miles @ 8:48

Sunday: 8 miles @ 8:42

Nothing much to report. Boston Marathon race report is in last week's thread.

Male 51 5'8" 133lbs

PRs

Marathon 2:57:06 Dec 2018

5k 19:00 June 2018

Upcoming Races

TBD

Mon. 26.2 Race Boston Marathon 2:59:36, 5min positive split

Tues. Off

Wed. Off

Thurs. Off

Fri. Off

Sat. Off

Sun. Off

Total 26.2mi

Late in posting my week, but I am still around. Taking a break from running for the next couple weeks to do a bit of a reset after Boston to let the body recover and hopefully get rid of some minor niggles before I start up again. No marathon planned for this fall and I would like to try improving my performances over some shorter distances for the remainder of the year. I'm going to be a bit scarce around here as I have to use some of the time and energy that I would have spent training towards getting some long overdue tasks done around the house. Spring cleaning so to speak. I hope everyone is doing well.

sub 6:00: I'm very impressed that you're coming off Boston so enthusiastically looking towards the future. Sure as heck looking like a very bright future at that!

darkwave: Sorry I didn't get to see you race. Very very strong effort and congrats on the podium!!!

puddles: Moving sucks. Winning a 5K... the opposite of sucks. Well done!

Hereford: Nice to meet you. I was on your street recently and not enjoying it as much as I had hoped. Brick by brick is a good policy.

Coyote: Heal up and hit those races hard. I'm enjoying following your success. Vicarious victories are the only ones I'm sniffing these days :D

Urban: A very solid week. Monterey is beautiful. Have fun with Big Sur!

Lebanon: Proactive is a good policy with niggles, especially if you've been working at a higher volume than you're used to. Hope the HM goes well!

BHViking: Hope you're feeling well. Good luck on your half!

stat: Very strong week.

Bruin: Rowing is "rowing machine" rowing? I'm curious about how other runners here work on "strength" in general.

Lanc: No advice for you as I am allergy free. I will offer you best wishes on the 5K though. Go get 'em!

Just checking to make sure I don't slack.

Amazing race reports last week. Loved them, truly.

And congrats to the new WR holder on the thread!

Super boring week for me.

M - 10 easy

Tu - 6x800 + 4x200m all off 200m jog. 2:32-34 for 800s, 33-34 for 200s

W - 4 easy

Th - 9 easy

F - 11.5 easy (double)

Sa - 10x1min at mile effort (undulating, gravel, lumpy so pace was a little slower)

Su - 18 in 2hr

74m total

First workout was horrifically hard. I think the previous few days were simply too much. Suffered. Feel great now though. I feel like a month or so of unremarkable training will commence now, then a couple of multi day relay weekends and then THE PLAN comes into action.

Currently trying to finalise my London Marathon spectating run route. So many options...but I'd really like to get to Mile 24 for the male elites.

Onwards everybody, onwards!

statfanatic wrote:

Darkwave - Not sure what the course in Boston is like but it looks to me like you're consistently getting out too slow to chase 18:30. Might be worth taking a more aggressive approach and risking a bad last mile. Took me a few races like that to get dialed in on the right approach for sub-15. .

Course was very fast, but I was slowed at the start by 3 factors:

1) I had to load up into the corral super early, so stood for 25 minutes before the start and got stiff.

2) heavy congestion at the start (due to self-seeded corrals) and a course that was narrow for the first 200m

3) significant headwind going out

I like to negative split, but I agree that I need to go out a bit faster than I did in that race. They also need to organize that race a bit differently. When you've got 8500 finishers in a 5K, you need to place a bit more structure at the start than self-seeding. It was ridiculous how many people lined up in the 5:00-6:00 area that clearly had no business there.

Lancrunner - I'm on prescription stuff for my allergies (Singulair, Clarinex, and Xolair) so those likely aren't available to you (the Xolair in particular is a hail mary drug - only prescribed/covered by insurance when nothing else is working).

One thing to look into: adding Zantac. Zantac is actually an anti-histamine. There are two types of anti-histamines - H1 blockers and H2 blockers. Benadryl, Zyrtec, etc are H1, while Zantac is H2. However, Zantac will work synergistically with your H1 blocker to boost its effect. It's worth trying (after confirming that taking Zantac won't interfere with anything else you're on.

Runn3rgirl123 - major congrats on the WR. I'm thinking that's a first for this thread!

GT: Nice week of workouts.. Plenty of quality between your 3 workouts and that steady 12 mile run.

TDR: Nice week of easy volume for doing your foundational training. I am curious to see how fast you will run the 5K without speedwork as well.

Smoove: Get well soon.. Look forward to seeing you tearing it up on the masters racing circuit again.

Pewow: Very solid 2x10 tempo intervals. Good luck on your 8K race.

RRR: Glad to hear that you will be running again.

Jot Quill: You really earned that vacation and some time off from running after crushing it at Boston.

Allen1959: Glad to see you progressing with your run paces. Best wishes

Slo-twitch: Crushing it with your workouts(even the ones you think are unremarkable). What’s your goal for the 5K?

Stone Cutter: Great job pacing Mrs. SC at Boston.. So what are your plans for upcoming races?

Runn3rgirl123: Congratulations on the world record for the stroller HM. I read the Runner’s World article about your race. Crushed it on that 5K race too one week after too.

OR: Very nice progression run there less than 1 week out from Boston. Nice one about running a half marathon at the Boston Marathon I think you are going to bounce back from Boston and do better than ever at your next marathon.

Jewbacca: Just flying on those 2 workouts. Looking forward to see you get that sub-69 @ Indy.

Guy Broman: Wishing you a full recovery on that calf pain before your half marathon this weekend.

Sub-6: Congratulations on a monster effort at Boston once again. With your time at Boston, going sub-2:30 at Chicago shouldn’t be difficult as long as the weather cooperates.

Darkwave: Congratulations on getting 3rd place masters at that BAA 5K. That is a loaded race with lots of strong competition so great job. I agree that self-seeded races are a setup for failure. BAA 5K should have corrals based on actual previous race results with the “self-seeded” corrals for first timer 5K runners being in the back.

Puddles: Congratulations on a strong 5K race and the win.

Hereford: Welcome back to the thread… congratulations on finishing Boston as part of your first week back running.

Coyote: Strong race on a broken toe. Wishing you a speedy, full recovery from this injury.

Coach Jeff ROC: Congratulations on your PR at Boston.. Your HR based 2Q training seems to have worked. Enjoy the post-Boston recovery. Yes.. I do rowing as part of my Orange Theory Fitness boot camp on a Water Rower machine. I have never rowed in an actual boat on water before. Works the core, legs, and arms. I also do various strength training exercises like body weight exercises and exercises using TRX, medicine balls, Ab dollies, BOSU balls, dumbbells, Minibands, etc I hope that this strength training prevents injuries and makes me a stronger, faster runner.

Urban Diesel: Good luck at Big Sur this weekend. That is one race that is on my bucket list of races that I want to run someday.

LebanonHills: Nice fast finish at MP for your 20 mile long run. Just chalk up your midweek tempo as weather-adjusted MP. I do hill-adjusted HMP/MP tempos sometimes in my neighborhood. Good luck on that half marathon.

BHViking: Good luck with your taper for Revel Vegas. I am thinking about running Revel Big Bear as a change of pace from the World Marathon Majors I have been racing recently so looking forward to your race report for Revel Vegas.

Statfanatic: Killer workouts. Can’t wait to see you back at full racing fitness.

LancRunner: I use Flonase to help control my allergic rhinitis and Nyquil to help me sleep at night. I also like using those saline nasal rinses by Neilmed as well. Solid set of workouts and good luck on that 5K this weekend.

PutoMiudo: Good luck on that half marathon this weekend. For half marathons I try to run the first 10 mile steady (maybe a little slower on the first 2-3 miles warming up to race pace) and then to gradually pick up the pace for the last 5K if I am feeling strong.

Jeremy R: It’s definitely hard to keep to a consistent training schedule with little kids. Still, you had a nice set of workouts for the week with the ladder and the 4+1 tempo.

Cocoon: Congratulations on finishing Boston. You may want to consider racing Fontana Days Half Marathon in Fontana, CA as a NYC qualifier half. The race has -2100 ft elevation drop and is one of the fastest half marathon races in the US.

Still Improving: Really solid sub-3 race at Boston. We’ll be chasing PR’s together in shorter races this year (no marathons planned for the rest of the year for me as well) so look forward to continuing to follow your training and racing.

HHH Runner: Solid 800/200 workout there. Say hi to Kipchoge for me at London as he flies past.

Runn3rgirl123, that's unbelievable! Wow, what an accomplishment! Congratulations, on setting a WR. How many people can say they've set a WR in anything? Very, very cool :)

LancRunner wrote:

Runn3rgirl123 - As a father who cries when he has to push a stroller, I have an amazing amount of respect for your accomplishment. This is no small feat. Congrats on an amazing effort. I can't imagine the wind factor especially if it hit you at the end. Those strollers are like sails and can really push back on you. If a marathon with the stroller is in your future, get it done before she gains too much weight!

As if we didn't all know how amazing this was, it was picked up by a fairly large publication as well.... hope you don't mind me posting!

https://www.runnersworld.com/news/a27228406/stroller-half-marathon-record-lauren-stroud/

Pretty rad! (And the sub 17 for 5k wasn’t half bad either.)

PutoMiudo: Looking good. I think saving your bullets for the race is wise. Did you enjoy the finale of Run with the Wind? I'm starting season 1 of Haikyu with my daughter this week...

Jeremy: More fiber in the diet might help you become "more regular again." Try 10 pieces of fruit.

th3bt: I earn a part of my living doing translation. Trust me; the drinking is integral.

cocoon: Sub 3 is still on the table! That's what I like to hear!

Still: Enjoy the reset.

First day I felt myself since returning... Of course, "myself" is a 51 yo geezer, so that's not saying much. But seriously folks, I'm excited to turn away from the watch and the HRM during the hot summer months and just do some fun racing against other (albeit lesser) humans. 5k in May... looking for a 10k in June... maybe a HM in July... heat stroke? I don't need no stinkin' heat stroke.

Coach Jeff: A pretty standard recommendation is that you start out with just bodyweight stuff, then do dumbbell/kettle-bells before moving to barbells if you need to. I'd recommend starting with 3 months of body weight work before starting with weights.

To start with, work on mobility (Rudisha is a fan of yoga

https://spikes.iaaf.org/post/david-rudishas-words-of-wisdom

). If your body weight squat isn't pretty you need work. I always (usually) do a some sun salutations before I run and then do yoga before I go to bed.

For legs it's important to do a mix of 1 leg and 2 leg exercises and then also move in different directions because running is only a straight ahead activity.

This leg circuit is good to start out with although the volume is probably too high if your running decent mileage at the same time. I'd recommend starting by cutting the number of reps in half every set. If you go through the progression once you can increase volume a second time through, change up the exercises or add weight.

https://www.hmmrmedia.com/2010/12/the-gambetta-leg-circuit/

This circuit is a starting template and not written in stone. Here's an example of switching up the exercises to do exercises that involve moving side to side.

https://www.instagram.com/p/BUAdS6AAJXs/

Other stuff I like to do not shown in these links are 1L squats, 1L deadlifts (standing on 1 leg, lean forward until feel hamstring stretch, use hamstring and butt to pull self back up), multi lunges (circuit of: lunge to front, lunge at 45deg angle, lunge to side, lunge at 45deg angle back)

Upper body: push ups, dips, rows, pull ups, etc.

Crawling is a great whole body exercise and so are medicine ball throws (toenails to fingernails training).

Biggest thing is to come up with a strength routine that you can fit in your schedule consistently. Just doing some yoga & body weight leg exercises as part or your running warm up/warm down is a great way to start and you can actually add up a lot of volume this way. If you want to add more dedicated strength sessions say 2 days a week go for it. Once a week is still better than nothing but I'd be a little concerned about it being too infrequent for your body to get adapted so you don't get sore every time.

A gym membership is up to you depending on how convenient it is and how resourceful you can be at home. In high school I would do pull ups from garage rafters and my girlfriend has asked me to stop using our back steps for box jumps and large rocks in the backyard to do lunges. Apparently the neighbors might think a crazy person lives next door.

Gyms are really easy to waste time at, especially if you find yourself waiting to use a squat rack or bench (another benefit for body weight is you don't have to share). I start my stop watch once I'm in the gym and after 40min it's time to leave whether or not I've done everything I wanted to.

Dude! Spectacular! Thank you soooo much!

GT - I guess it’s Kelly Clarkson this cycle? I suppose that quote applies to the fast 200s, to a pretty solid 12 miler, and what looks like a good week overall.

TDR - Volume plus hill sprints can be enough for a good 5k. Your week looks a lot like what I’m aiming to be doing next month.

Smoove - Progress is progress. Hang in there.

Pewow - Good luck in the 8k. Nothing wrong with 2x10’. I used to do 3 mile tempos in college, so even shorter. And thanks for posting that reply to Jeff. Good stuff.

RRR - Hope the light running this week has continued to go well.

Allen - Glad to see you’re getting back into things.

Slo - All three look solid to me.

SC - Even a submaximal 26.2 can tear up the legs. Guess that’s why hardly anyone does it in training.

Runn3rgirl123 - Congrats again on the solid racing.

OR - Looking forward to seeing you get back at it.

Jewbacca - I think you have the fitness for your Indy goal.

GB - Hope the calf thing turned out to be nothing, and good luck in this weekend’s half.

Darkwave - Good running again at BAA. Curious to see what you do this weekend.

Puddles - If I almost hit 2:30, you’ll crush it at Bayshore.

Hereford - Welcome back to the thread. It’s been great for my consistency the last year after a long absence from doing this sort of thing.

CM - Ack. A dumb broken toe derailed me for 6 weeks once. Glad you’re able to keep it going.

Jeff - Nice meeting you in Boston. I’m also just getting back to normal on day-to-day stuff, but running is still very chill. Nothing hard before that 10k. Stairs are once again my friends.

UD - Very solid work following the Boston run Monday. Putting in a rolling 26.2 isn’t easy on the legs even if you’re taking it slow.

LH - Funny how different those two workouts must’ve felt. Second one sounds like a good day.

BHViking - Have fun this weekend. Be safe?

Stat - Nice track work. The heat and humidity can make you tough, but like altitude, I expect to find myself modifying workouts (e.g. cruise intervals instead of continuous tempos), and the steady long runs can be really hard to pull off.

Bruin - Good week. Looks like you’re coming back strong.

Lanc - Those non-PR courses can be fun. Takes some of the time pressure off and you can just race.

PM - The conservative approach is right. A nice, strong finish will be good for you.

Jeremy - Always frustrating having those unplanned breaks. But do like the ladder workout.

Th3bt - Hopefully you’re not reading this, but congrats on the opportunity.

Cocoon - Looks like you’re bouncing back. Enjoy the recovery time.

SI - Enjoy the break as well.

HHH - Maybe boring, but looks all right to me. Hope you get a good spot this weekend.

pewow - Amazing. I need to start slowly with this stuff. My core and my flexibility are truly horrendous. Like, embarrassing. Thinking of starting yoga in the next few weeks. Total and utter beginning levels.

Also, regarding London - email me

jacktiramani@gmail.com

. Not sure what kind of ref's you're looking for but happy to help with whatever I can.

Sub 6:00 wrote:

GT - I guess it’s Kelly Clarkson this cycle? I suppose that quote applies to the fast 200s, to a pretty solid 12 miler, and what looks like a good week overall.

Hard to pick up patterns with only one data point...

Gordon Tremeshko wrote:

Sub 6:00 wrote:

GT - I guess it’s Kelly Clarkson this cycle? I suppose that quote applies to the fast 200s, to a pretty solid 12 miler, and what looks like a good week overall.

Hard to pick up patterns with only one data point...

R-squared = 1

N = 1

Sub 6:00 wrote:

Gordon Tremeshko wrote:

Hard to pick up patterns with only one data point...

R-squared = 1

N = 1

The null hypothesis is not rejected though.

pewow wrote:

Sub 6:00 wrote:

R-squared = 1

N = 1

The null hypothesis is not rejected though.

My p-value is null. :-/