Road Racing and Training Thread - Week Ending 4/6

Number is 23087, blue start so I get to run the same route as the pro's. It's going to be early in America when it starts though!

Hi,

I eased back into running last week with several easy days and ended the week on Sunday with an ok 16 miler. My hope was to maintain some sort of fitness before I decide on whether or not to run Boston.

My Week:

M: 6.5 @ 8:24/mi

T: 7.1 @ 7:59/mi

W: 9.0 @ 8:09/mi

T: 7.1 @ 8:47/mi

F: 9.6 @ 7:35/mi

S: Rest

S: 16.1 @ 7:14/mi

55+ Miles

While I felt ok running last week, I knew that I would need to meet with the doctor today before I made my decision. While she "allowed" me to participate in the race, she said that I would be increasing my chance of complications from the superficial blood clots in my left leg.

I took that information home with me and decided that I should pass on running Boston this year. In fact, I will be shutting down my running until this whole matter is behind me.

I intend to resume my training in time to still do some of the other events on my calendar this year. Thanks to everyone who said nice things to me here. I wish you good training and great racing ahead.

Bonham- Welcome back! Looks like you took some well deserved down time and the seem to be building up well (outside of the hip issues). Hopefully you caught it just in time and/or the doctor can give you a couple of quick cures for it.

Have you committed to running Portland? I ran that race in 2011 and it's not an easy course. There are some serious hills on it late in the race too, just a word of warning.

CMM268- This is roughly what I have remaining:

This week: 80-85 miles. I am doing what I consider to be my last actual workout this Thursday. (14-16 with 10 @ MP). Then I might do a short tempo on Sunday or Monday.

Next week is probably going to be 60-65, with my usual 3-mile MP thrown in there 3-4 days out.

Xenonscreams- Haha, and thanks. I'll probably be right near where your boyfriend is depending on how much time he wants to take off his PR from last year. I'll be the Asian guy with little/no hair in a Blue brooks singlet with "Washington Park Running Club" on it and bib 156.

Once and Future- Yeah I get insomniac during my taper a little bit so I'll probably get up slightly earlier than usual to watch at least the last 10k-half an hour of the elite men anyways. You sound like you have a pretty good race plan, good luck!

Printer- Sorry to hear the news but that's definitely the smart decision and one I would like to think I would have made in your shoes. Your health is way more important. Are you still going to make the trip to Boston though?

Printer Smart decision. Although Boston is awesome, you don't want anything to happen race day to possibly ruin the rest of your year.

SlowDown Those were solid intervals there. Very consistent!

Ghola Doesn't surprise me it took a few days to recover. That's a very quick tempo -- 5.8 miles at a 5:24 pace is, I'd guess faster than your HM pace?

np1112 - My 5k PR is 15:32 (but 10k is 31:48). I'm honestly probably in 15:15 shape, but I need a few weeks of speedwork to be able to handle the pace. The 27 miler was more training my body to deal with running off of fat reserves rather than the glycogen. At least that's what my coach said... It was slow enough that it only is taking a few days to recover.

xenonscreams I'm down for a Boston meetup.

Once: I think you're good for faster than your goal. Good luck!

Printer: sorry to hear :( but I think you made the right call. Better to get and stay 100% healthy. And kick some ass in the ironman!!

Illinois: dang that's fast haha. You should post more for your next cycle. I am curious of your workouts (only bc I would like be at your level in a few years). Did you practice taking nutrition as you would during the marathon? I did an over distance run about 2 weeks ago also. But I had fluids every 2 mi and a gel every 5-6. Felt good enough to do a 6mi workout 4 days after.

Np1112 wrote:

Illinois: dang that's fast haha. You should post more for your next cycle. I am curious of your workouts (only bc I would like be at your level in a few years). Did you practice taking nutrition as you would during the marathon? I did an over distance run about 2 weeks ago also. But I had fluids every 2 mi and a gel every 5-6. Felt good enough to do a 6mi workout 4 days after.

Shoot me an email if you want and I can give you an idea of the workouts.

Most of it was tempo or strength based intervals (3x4 mile at 5:30/mi (22:00) etc). Only had one day of speed stuff, and it doesn't look like there will be much speed these final two weeks either. Just strides. The whole idea is to be comfortable running 5:40 pace

Took in a granola bar and Gatorade at 12, 18 and 24

Bonham: looks like we share some history. I was also trying to run 32:30 but ran 33:10s. My marathon pr is also 2:54 from 2 years ago, but unlike you I'm not doing one soon. Soonest possible would be this December at CIM, but it's unlikely.

My 10k was on the track, at a collegiate meet but I ran unattached. There were even 2 heats!

Garbage: Indeed I have! I am registered and have booked a week off work – after the race, so I can enjoy the fabled beer scene. I went there with my family to watch my dad run the Portland marathon in the early 2000s. He mentioned the final hill, but nothing else about it being a particularly tough one. Is it the big city Big Sur or something?

reed: That's a bit spooky. What pulled you away from the marathon?

printer: That's a total bummer, man. Playing it safe with your health is always a good idea, but sometimes it is not easy. I hope you recover quickly.

Looking good through 30K Once and Future- on pace for right under 3:15

Bonham- I don't know the exact course profile for Big Sur, but there are some decent sized hills in Portland, the first 5K climbs a little and there's a brutal one around mile 17, rest course has some rolling hills here and there and I think the second half is a bit hillier than the first. FWIW, I found this in my log from my 2:42:49 in 2011. (FWIW, I was shooting for 2:35 and felt I ran even effort til about 22-23)

5:42, 6:09, 6:11, 5:31, 5:43. (mile 4 was massive downhill)

5:45, 6:10, 5:57, 5:51, 5:58.

5:56, 6:13, 5:49, 5:55, 6:07.

6:09, 6:39, 5:56, 6:00, 6:09. (mile 17 is the huge hill)

6:23, 6:10, 6:28, 6:43, 7:20, 8:16. (1:37 for last bit)