Road Racing and Training Thread Week Ending 12/30/2018

darkwave wrote:

Tall Dark Roast - just curious, what did you use as your cues for the 10 second accelerations? Lightposts, etc? Or truly random?

Yea it was very unstructured I basically ran whenever and as hard as I felt like it picking and choosing various targets up the road. The only rule I gave myself was that the pick-ups would be short in duration

darkwave - Thanks to you I learned a new word today. Yes, ennui is apropos.

Bruin - Those are some reasonable goal suggestions for Boston. I'm going to sit on the TBD for that race for a while. I need to get my fitness back after this extended recovery.

Male, 25, 6’4”, 147

PRs: 4:54 (mile), 16:56, 1:18:00, 28:01 (8k), 2:47:14 (all 2018 but 8k 2015)

Goal: Ramp up for outdoor track season (& maybe one indoor race). specific races TBD (5k/10k)

Mo - AM: 4.25 @ 7:45s, PM: 2 @ 10:30s w/ Father on his 60th BD

Tu - 4.5 @ 11s w/ Father

Wd - OFF

Th - 5.5 @ 8:10s w/ friend

Fr - 5.25 @ 10:40s w/ Father + 4xstrides

Sa - OFF (foot hurts again)

Su - 5.25 @ 10:15s w/ Father

Total - ~27mi

Worked on feet all day thursday, think my work shoes are making my feet hurt (along with my worn out running shoes). hurt Th-Su, but felt better on my run in new shoes tuesday(week after). So I think I am ok. Would have liked a run on sat but oh well. Shooting for high 30s (mi) next week

3179.5 miles for the year according to my log on Athleticore

29 Races at various distances, below

1 mile - 4 (5:14-4:57-4:55-4:54*)

5k - 12 (19:45^-19:00-18:44-18:36-18:29-18:27-18:10-18:02-17:51-17:29-17:04-16:56*)

5 mile/8k - 4 (31:01-30:52-30:33-29:37)

10k - 1 (42:06^)

10 mile - 1 (59:42)

HM - 3 (1:25:53-1:23:18-1:18:00*)

30k - 1 (2:34:30^)

M - 2 (3:18:44(pacing)-2:47:14*)

100k - 1 (11:01:23^)

PR*

Trail^

-RS

Year in Review:

Miles: 3200

Good races:

Midnight Madness 5k. Ran 1558 in awful conditions. Max effort

Shamrock Shuffle 8k, 2544 in COLD weather

Good Life Half Marathon, 1:15:04. Not a good time, but I was not in shape and am proud of toeing the line and finishing

Havelock 3k: 8:53. Broke 9 for the first time ever

OK Races:

Epilepsy 5k: 1620. Winner by 3+minutes, no competition, poor course markings

Newport Mesa Spirit Run 5k: 1542, 10th place. Only OK because I psyched myself out at 1k (saw 305 flash), and didn't go with the pack. Perfect conditions, I let a PR out on the course for sure.

Poor Races:

Lincoln Marathon: DNF "trained" for the full, but finished halfway, already feeling cramps, even after dialing back goal pace 30 seconds/mile due to warm conditions.

Graduate classic 3k track race.; 905 Absolute crap for racing strategy. Went to the back at the gun only to find that the pace was really slow. fought to the front, and led from 600-2400. Got passed and gave up. This was almost embarrassing

Other Notes:

PR for biggest week ever (83)

Longest Run ever (24)

First time ever doing 20 milers

If we get some more 'year-in-review' type posts I will crunch some numbers on our data.

miles vs AG% comes to mind

Darkwave - my gf ran 5:22 18:19 1:02:57 1:24:41 in 2018, no marathon but was shooting for 2:55 before injury

pretty close to your times, little quicker on the shorter distances little slower on the longer, she is 26 so I guess that makes sense

Gordon Tremeshko - looks like your 2018 puts you right with them as well

The Stone Cutter - that 6mile tempo was pretty good indeed

Kid B - quite a longrun, hopefully you recover fully from it!

AngryJohnny - another good 3x3 workout

jewbacca - best of luck with your new goal for Houston, risky to adjust the goal like that, you will have to feel it out during the race

cocoon -

"- 15 weeks to Boston. Exciting times. I have never been in PR shape at the beginning of any marathon cycle. For all of my past marathons, I have started training 10 weeks prior to race day with much less than optimal fitness. And then, crammed my way into a decent marathon either by way of mileage or hard workouts."

I do not totally understand peaking(I think I understand the concept) or overtraining but be warry of both of these! (I just read darkwaves comment on this as well)

"- Happy to have added a few strides to the training week again. I am very inconsistent about these - want to execute better in this cycle."

I agree with this one, I'm going to try for 3xweek

Sub 6:00 - One of Stat & I club members finished behind you at RnRDC, that is a decent # of miles for so few races. Hopefully you get a healthy 2019

GT - nice job putting in like 30% more miles this year

It's interesting that stat and my season best times line up pretty well with me ~30sec / mile slower.

1mi - 4:03 vs 4:31

5k - 14:49 vs 16:29

5mi - 25:45 vs 27:49, 5mi vs 8k so add 10 sec to my time for a fairer comparison

I think I have the (relative) edge at 800 though as I don't see stat soloing a 1:48 800 anytime soon, although I could be wrong.

Late post here. NYE was fun as hell and I was in a place with no phone coverage...

Last week ''highlight'' was a NYE run on saturday. Aimed for a 40-ish 10k since the course is hilly, but for the first 3/4km I was unable to pace myself due to the enormous amount of people in the streets. I found myself trapped in a 4:15/:10 min/km group and couldn't pass them. So I decided to go for a threshold-ish workout. 2,5k warm up, then 10k in 42:xx and 1 more of cooldown.

What did I get with this race? Sick. I got sick. Some kind of flu/infection and I'm now on antibiotics. Maybe I should review my vitamin intake and start to think of getting some kind of supplements...

Happy 2019 to everyone!

darkwave - you should definitely look at the circuit! XC is really good (Clubs are deep), and the roads are pretty well done. I liked Tulsa 15K and Ann Arbor 1/2 the best last year.

Smoove - good year indeed. I got about the same on the circuit. Do you or anyone know about taxes on these things? Had to fill out a W-9 each time, so will report it. But since the trips cost more than I made at the races can I claim deductions for travel? I know the laws on that changed last year or so, and it's harder to claim an individual deduction for taxes. Just wondering how to do that or if its even possible anymore.

Coyote - I didn't realize the tax rules had changed. Prior to 2018 you could deduct your expenses, which for most of us are more than the earnings. But starting in 2018 deducting expenses is not allowed.

Here's an article I found:

https://turbotax.intuit.com/tax-tips/self-employment-taxes/4-tax-tips-for-money-making-hobbies/L89qz1GNj

Woah. Lots of new people.

I'm still alive, running here and there

Jeremy R wrote:

Woah. Lots of new people.

I'm still alive, running here and there

JEREMY IS BACK BABY!

I am a real estate lawyer, not a tax guy, so all of this is just based on my past experience and what my CPA has told me.

I have historically reported anything that was sizeable. I didn't have to do a W-9 for Chicago either time, but I did report it in 2015 since it was a meaningful amount of money and will do so this year. I recently started a coaching business though, and my CPA says that I can pass all race money and expenses through that business (which is a pass-through entity, so the information ends up on my personal return via and addendum). As a result of that, I can net out my travel and hotel expenses against the winnings as travel to and competing in races is a valid business expense for someone in the coaching business.

I have not historically paid much attention to the cash prizes in the $30-$300 range unless the RD required a W-9. Much like you, my thought was always that it netted out when you looked at travel and race entry expenses. In 2015 when I asked him about things like the cost of shoes being applied against winnings, he was a little reluctant to suggest that was a valid approach as he viewed this as income from a hobby in that it was not something that you could expect to receive. As we explored that a bit more and he learned that I consistently made between $500 and $2000 most years, he was a little more comfortable with offsetting those expenses against winnings. I am not sure about what impact recent changes would have on his view on that since I have been using the coaching business expense the last couple of years.

runrincerepeat wrote:

Jeremy R wrote:

Woah. Lots of new people.

I'm still alive, running here and there

JEREMY IS BACK BABY!

LOL IDK about that. Still running like SHYTE!

2018 Performances:

PR'd every distance! But still underperformed based on my abilities... So overall, I'd give myself a B-

2019 Goals

1. Run a Half Marathon and finish feeling like I put in a solid effort

2. Adjust training for the number of miles I can do with the time I have... ie stop trying to do 80 mile weeks when I get shyte sleep.

3. Focus more on execution of the race- try new things- go out fast, go out slow, go out with the leaders, be the leader, etc.

4. Read! Just started Running Rewired

5. Don't buy Vaporflys

6. Buy Vaporflys- ugh may change my mind on this. I just don't know how I'd feel internally if I put on VFs and crush my PRs.

7. Use Jerry miles in the summer (8:30/mile for me?). Timex baby!

8. Unstructured summer

9 . Run a trail race or two

10. Run a marathon or ultra off no specific training (this would be a huge maybe)

11. Lose weight (would like to get under 140 lbs by just eating better- not to starve myself)

12. Get back to weight lifting (just minor, losing some arm, chest definition)

13. Rotate shoes. I think I got injured from running 20+ miles, 70+ miles/week on 0 drop- need to use all from 0 to 10 mm. Achilles still sore.

forgot:

14. Run easy miles faster. Or slower. In my last cycle I purposefully slowed down even if I felt good just to practice that whole "easy days easy, hard days hard" but I feel that with my 55 MPW, I could have run them faster if I felt good. I think I lost some aerobic capacity because of that

I see lots of internal conflict there Jeremy!

Based on seeing you, I think 13x would be tough for you to get down to, particularly if you start lifting more again. I wouldn't worry about the weight, but would focus on healthful foods and being lean.

Jeremy R wrote:

forgot:

14. Run easy miles faster. Or slower. In my last cycle I purposefully slowed down even if I felt good just to practice that whole "easy days easy, hard days hard" but I feel that with my 55 MPW, I could have run them faster if I felt good. I think I lost some aerobic capacity because of that

I’m a proponent of doing away with the hard/easy dichotomy especially in the pre-competitive phase of training when you’re not pushing very hard in workouts. I prescribe an easy to steady effort as opposed to some quantitative measure.

Jeremy R wrote:

Still running like SHYTE!

2018 Performances:

PR'd every distance!

Yeah....I think you're being too hard on yourself. All new PRs in the first full calendar year with 2 kids (am I remembering that correctly?) is a feat. Maybe some recency bias with the late year cramping? Anyway - I think I've heard the mantra "no complaining about PRs" many times around these parts...

Jeremy AKA Hercules of Road Racing is losing definition?! Come on man you on the swole patrol.

https://imgur.com/a/ECfG0WP

We've run into each other a few times at race's. I'm a couple of inches taller and within 5 pounds of Jeremy's weight. There is a 0% chance that I would fight that guy sober.