Road Racing and Training Thread, Week Ending 4/7/19

LancRunner wrote:

I did my best to scour the threads of the past to cobble this together. I've got a few question marks out there still, so I put what I believe to be the PRs and I'm making the not so bad assumption that if I couldn't find your goal, you're looking to PR.

If anyone wants to update theirs, just add on to the thread. Will be fun to track against the goals.

Boston Bibs and Goals

Sub 6:00 – 442 – Sub 2:32

outsiderunner – 1185 – PR Sub 2:46?

jot quill – 1275 – PR… sub 2:46?

The Stone Cutter – 1283 – Pacing

Still Improving – 3746 – 2:55(ish)

Urban Diesel – 4950 – Pacing

cocoon – 7455 – 2:59:59

Coach Jeff ROC – 10477 – 2:59:59

Okay, I will let the cat out of the bag (somewhat) with regard to my goal, as sub-2:46 is way too vague and not very honest, either. Only Coach Stone knows my exact goal (the exact number), but I will put it this way...sub-2:42 is more in the neighborhood. That would be good, but the all-out, deep-down number is faster than that...and, to be precise, it exists somewhere in South Jersey, and Stone knows exactly where that is. It is an amazing little story, and perhaps I (or Stone) will share it after race.

Health update: felt decent in my 6.5 at 7:17 overall this morning. I would say I was about 85%. Did six strides right after the 6.5. They felt fairly zippy.

Best of success, folks!

Working Harder - You have been missed. I am sorry to hear about your health issues. Wish you well so we can see what great training principles look like in action.

Pappy - Don’t be a stranger.

LancRunner - Team Stone is gunning for 3:25:00 (her current PR is 3:31:58).

OR - Let your running tell the story on Monday.

Hi everyone! Just wanted to wish everyone good luck to all of the Boston Marathons next Monday. Thanks for the bib numbers.. Will be tracking all of you on Monday on the app. Wish I could have been out there to join you for the race!

Outsiderunner: Wishing you a speedy recovery from your cold and then a breakthrough race at Boston!

Jewbacca: Really impressive set of workouts as always! Really short recoveries for your mile repeats.. I usually do a 400 m slow recovery (just under 2:00) for my 6x1 mile repeats workout.. might have to change it up a little.

TDR: I hope you don’t have any serious going on with your ankle and that you have a speedy recovery.

RRR: Enjoy the trip to Boston.. Good to see you keeping up your cardio on the bike despite the leg issue.

Sub-6:00: Nice 5K race and 10 mile race tuneups for Boston. Good luck with the rest of your taper and then crushing it at Boston.

Stone Cutter: Best wishes to you and your wife at Boston next Monday.

Coyote: Congratulations on continuing to crush it with world-class age group race performances.

Still Improving: Enjoy the taper and good luck at Boston hitting that sub-2:55 goal.

Jot quill: Really nice progression run with the very fast finish on hills. Good luck next Monday at Boston hitting that sub-2:40 goal!

GT: Welcome back to the grind and solid tempo run there.

HHH Runner: Congratulations on the huge PR in that half marathon. You crushed that race!

LebanonHills: Solid set of workouts and looks like you are well on your way to hitting your sub-3:05 marathon goals.

Puddles: 9x1 with 1:00 rest.. Another amazing mile repeats workout and 1 more rep than Jewbacca’s. I think I need increase my mile repeat reps to 8 and shorten my rest to 1:00 based on what you and Jewbacca have been doing in training.

Urban Diesel: Solid week of workouts.. Good luck at the BAA 5K and with pacing your wife to hit her goals at Boston.

Darkwave: Very impressive Cherry Blossom 10 mile race.. Congratulations on the high AG result.

Statfanatic: Looks like a very solid week of training to me with some impressive speedwork sessions.

Coach Jeff ROC: Excellent 2Q training cycle and best wishes at Boston next Monday!

RGM: Nice mileage and solid set of workouts for the week. I know how you feel when I see some of the workouts on this thread.. I feel inspired and yet very humbled.

BHViking: Nice easy mileage for the week. Good luck with your taper for Revel Vegas.

RunnerSam: Nice to have a fiancee who also is a runner. Solid week of workouts.

Pewow: Hope you feel better so you can get more running in.

LancRunner: Nice intervals and glad you got to enjoy the celebration with your company down in Florida.

Allen1959: Don’t give up hope.. Just keep at it with the knee rehab and I think you can get back in shape in time for the 15K race.

Cocoon: Very impressive workout at altitude… good luck next Monday at Boston!

Puto Miudo: Glad to hear you are recovered from your injury and back to full training.

To the Boston crew...

“You are the true dreamers, and dreams accomplish wonderful things.”

Jaime Escalante, Stand and Deliver

And as you make your way through the Newton hills and toward the finish, remember that

“You’ve got to stand and deliver, with you body and soul.”—Mr. Mister

Let’s have a great day, friends.

Question for those of you who ran last year: do they care if you bring black trash bags? Saw something in the BAA email from this morning asking that you use clear bags.

Tying up some logistical stuff today. Got sweats at Goodwill. Had a nice 2 hour session at the dentist’s. Flying out of BWI at 6 a.m.

My advice? Wash them sweats first...and why not get a 99c Walmart poncho that has a lid on it.

I think the main thing is that you should be able to expose you bib easily for the buses and the corrals and then have the bib visible at all time for the race. So if you plan to ditch an opaque poncho/trash bag before the race then it should not be a big deal.

I have to say that I'm getting pretty amped up about Boston right now. Seeing some RRR selfies with thread regulars, watching the weather, hearing about my athletes arriving in Boston, waiting to see some shots taken and big time barriers, etc.

Hobby jogger spectator Olympics for me!

The man. The myth. The legend. Coach MFing Jeff stopped by the booth.

Bruin1996 wrote:

Jewbacca: Really impressive set of workouts as always! Really short recoveries for your mile repeats.. I usually do a 400 m slow recovery (just under 2:00) for my 6x1 mile repeats workout.. might have to change it up a little.

Don't change the rests unless it makes sense. If you're running 10k pace, 2:00 is appropriate and 1:00 is way too short. This set was done as Daniels-style cruise intervals. Pace is supposed to be what you can hold in a 1-hr race, rests are 1:00 for every 5:00 of running.

I've got all the Boston peeps queued up in the race tracker. Looking forward to being distracted all morning as the results pour in. Good luck, everyone.

First ever RRT post from Fenway Paak.

Great seeing RRR.

It’ll be even better if the Sox can get another couple runs...

Nice meeting RRR and JQ. Enjoying some local beers in my rad new Junk head band.

Looks like warm and rainy. Is anyone still going with half tights? Debating between those and the usual split shorts.

Oh, and I think I’m going to the post-race thing at Fenway.

Saturday evening, and I just sat down with a glass of Riesling. Time to send best wishes to the 2019 Boston contingent.

Pretzel Man, Sub 6:00, outsiderunner, jot quill, Stone Cutter, Still Improving, Urban Diesel, cocoon, Coach Jeff: Sleep well tonight. Race well Monday!

Coach Jeff and cocoon -- After Monday, I hope to be the last of the sub-3 chasers still chasin'!

OR -- Don't stress, just do what you enjoy: run! Another "flyer," friend.

Pretzel Man -- I know you still lurk here. Enjoy another Boston. 24th? 25th?

Still Improving, Coach Jeff, OR, Pretzel Man -- Special recognition for the 50-plus gang!

Have a great Patriots Day.

Echoing Sub 6:00, had a blast meeting him and RRR at the expo! Glad we managed to visit at the same time. Can't wait to rock my Junk Brands headband as well :).

I'm still going with half tights cause that's all I brought haha. It's what I prepared in, so just rolling with it! Rain percent is getting lower and lower, wind is looking favorable still. But yeah wow what a turn for the warmer temps.

Hey guys,

I discovered this really cool new pre-race work out. You can ask me for the details at some point. For now I’ll simply tell you that it involves an iPhone, an Uber ride, and a very careless Coach. It also involves Bostonians shouting “It’s on Monday, man.! The race is on MONDAY!!!”

Big thanks to RRR who really saved my ass tonight. Dinner with him and Still Improving was great!

Sub6:00, email me if you wanna meet up for the post race Fenway thing...

This has the few of an epic marathon meet up. Very jealous that I'm missing out, but happy to see people I appreciate connecting.

I will tell the “coach Jeff is a eff up” story on my post tomorrow as I have no exercise to post besides 12 ounce curls in Boston’s bars w Mikey , Sean, and the O’Flannery brothers.