Road Racing and Training Thread - Week Ending 4/14/19 (Boston Edition)

Safe travels, and good luck to all! Got back into DC last night after my own trip up there.

I'll dump my week off after I run today, but in the meantime wanted to make a note for Tall Dark Roast - please do NOT add my performance from Cherry Blossom to the leaderboard, since that performance was invalid. However, I did run 18:53 at the BAA 5K yesterday, which age grades to 83.36%, so I'll submit that one instead.

[amusingly enough, my Garmin read 10.04 for Cherry Blossom, and yet that one was short. Then yesterday I read 3.10 for the BAA 5K, yet that one was correct. Garmins are fickle things]

True to form for 2019 I've changed my next goal race again. This one is hillier, has a later start time (in June=warm), and is 3 weeks earlier so I have less prep time, but the travel logisitcs for the other race were looking like they were going to be a pain. It means now it's only 8 weeks to half marathon, anf 10 weeks to 5k (maybe). Current training plan can still be characterized as "run all the tempos." Longterm goals can be characterized as "unbork my VDOTs". (5:03 mi, 16:35 5k, 1:24 half, 2:57 full)

M - 8.5mi including...

Wrote up 7x1k @~5:50 w/ 90s shuffles back to the start + 4-5x200m brisk, but after the 6th km averaging 5:49 pace, a huge swarm of middle schoolers showed up at the track (Recess? Phys ed? Unclear). I sort of compromised and combined the last 1k with the speed work, running it in 3:18 and getting the heck out of there. Not sure if it made physiological sense, but it got me off the track fastest. Too many kids to run around.

T - 5mi avg 8:22

W - 9.5mi including...

shooting for 6x(400m @ 6:05ish, 1200m @ 6:40ish) continuous. Averaged 6:01 and 6:31 staying relaxed. Don't think I'll do future progressions of this workout set on the track, got pretty tedious with that many circles.

T - 6mi avg 8:19

F - 8mi avg 7:33

S - 12mi avg 6:41, including 6mi progression from 7:01 down to 6:19, straight into 4miles between 6:11-6:05.

S - 6mi avg 7:46

40 and raining turned to sleeting. If someone asked why I bothered to wake up early and do this run I'd be hard pressed to find a more compelling reason that this thread, but once I got out there it was actually a really pleasant run.

55 total in 6hr45min.

Jealous of all the folks hanging out in Boston this weekend.

RRR 36 M 6ft 16?

Run miles - 0

Bike miles - 50ish

Beers Consumed - considerable

RRTT members met - 5 so far I believe (SI, Coach Jeff , Darkwave, jot quill, sub 6 ) Today should bump into OR and the lovely Stones.

Coach Jeff and SI and myself had plans for dinner at 1930 in little Italy. At 1800 when the expo ended coach and I had met back and our booth and we started moving out of the sea of humanity on Boylston for an adequate spot to Uber. We finally get a good spot and Uber back to the houseboat so I can drop my backpack etc. we are chilling and RRR is canning off some pre game pints Coach’s jeff has been toting around this box of Taiwan pineapple cakes he says we can have for dessert. R3 mentions well as long as no dairy in there are it will tear me to pieces. The ingredients list is in Chinese and tiny....Coach is old so he reaches for his phone to magnify the small print. But his phone is not there. He had left it in the Uber. There was no panic. Cooler heads prevailed and we called the phone and the driver answered. He told us he was very busy and to call back in 30. Coach and I proceed to walk to dinner and at 30 mins we call back and coach is talking to the guy and the guy says text me the address. So coach starts telling me (R3 on a busy street a few pints in) the phone number. Of course I forget it except the last 4 digits in a matter of seconds and the last 4 a few seconds after that. We finally get to the restaurant (Hanover street was a zoo). Meet SI. Get our table. Order food etc. and coach Jeff calls the guy back. I’m talking to SI about it and coach basically puts the phone down and says “I gotta go the guy wants to meet where he dropped us off now!” ... which is about a half a mile away. He puts the phone down and just takes off. The sidewalks are packed so I can only assume that he was running down the middle of the street. So I’m talking to SI and having cold one and enjoying the hustle and bustle of a busy restaurant the food comes. And no coach Jeff. I order some more pints. And no coach. I’m halfway thru my huge meal of an 11inch pizza (which I stupidly ask the waiter how big That was after he already said it’s an 11 inch pizza) and pound plus of pasta and it hits me. If they miss each other by a few minutes how will they know as coach didn’t take my phone to call the guy. That worries me so I go outside and call coaches number and the driver answers and says basically. I’m here but I dunno where the guy is?! And I’m like well F*^% this is great. Then he says “no no I see a little man waving at me” and the phone goes dead. 30 sec later I get a call from coach as he has retrieved his phone. A couple mins later he returns thru the front door of the Italian joint hands held high like he just ran 2:45 in Boston... phone in hand.

Coach can tell the rest I think it entailed having to dodge into a bar while waiting for the guy cause he had to pee.

Male, 34, 5’10” 160 lbs

PRs: 16:03 (2011) 2:56:47 (2016)

Recent: 17:32 (2019) 1:25:28 (2019)

Next Goal: 1500m race on June 15

Week 9

M: Rest (ankle)

T: Rest (ankle)

W: 75 minutes easy

R: 70 minutes easy + 6 x short hill sprints

F: 100 minutes easy

Sa: 60 minutes easy

Su: 120 minutes easy

Boy am I relieved that the ankle problem seems to have resolved. Not out of the woods yet (you never are really lol) but after taking 4 days completely off with nothing but some aqua jogging in the pool and some water caught in my left ear for a few days ugh I seem to be okay. Hit the ground running with 75 minutes on Wednesday and sort of regret that now because I had unusually sore quads but it seems to have abated with a few adjustments made to the schedule. You don’t lose much fitness if any after 4 days off but you do lose some of the muscular resiliency. I cut down my long run from 170 to 120 minutes this morning as a precaution and feeling really good now. Hope everyone has a great week ahead and good luck to those at Boston!

Leaderboard

Bird502 92.88% (HM...1:03:41)

Coyote Montane 92.88%(8K...28:19)

statfanatic 91.64% (1 mi...4:03)

Smoove 91.01% (HM...1:11:04)

Urban Diesel 90.59% (3K...9:29)

Bdubs 86.93% (5K...15:26)

krishna 85.27% (3K...8:38)

outsiderunner 85.18% (5K...17:19)

th3bt 84.62% (10K...34:21)

Jewbacca 84.43% (10K...32:13)

slow-twitch 83.64% (HM...1:11:36)

Andy Dufresne 83.56% (HM..1:10:54)

darkwave 83.52% (10 miles...1:03:01)

th3bt 83.4% (10K...35:23)

Stone Cutter 82.55% (5K...16:43)

Sub 6:00 82.41% (5K...16:01)

Allen 82.39% (5K...19:13)

pewow 82.14% (1 mi...4:31)

Runn3grl123 81.12% (Marathon...2:46:56)

HHH 81.06% (HM...1:13:10)

Bruin1996 80.32% (Marathon...2:42:22)

team1 80.09% (Marathon...2:40:11)

runrincerepeat 78.88% (5K...16:44)

angryjohnny 78.84% (HM...1:15:17)

Still Improving 78.75% (Marathon...2:57:06)

hantph96 78.56% (5K...16:33)

Gordon Tremeshko 78.47% (5K...16:34)

DietBacon 77.85%(10K...34:19)

LancRunner 76.98% (5K...17:14)

Jot quill 76.17% (HM...1:16:39)

RunnerSam 76.16% (5K...16:56)

Coach Jeff 76.03% (5K...19:24)

Tall dark roast 75.84% (5K...17:19)

Jeremy 75.65% (5K...17:15)

Working Harder 73.87% (HM..1:21:50)

Guy Broman 73.25% (5K...17:49)

NYCHalf 72.76% (HM...1:20:16)

James Corden 71.53% (5K...18:09)

Cocoon 70.65% (10K...39:14)

Runningforfun 68.93% (HM...1:25:57)

RunGuy Midwest 68.62 %(Marathon...2:59:10)

KidB 68.38% (HM...1:25:23)

SOBO 67.1% (10K...39:49)

PutoMiudo 67.02% (10K...39:52)

JamesTheAmateur 61.62% (1500m...5:34)

*If you want to be included on this list, submit your age and best performance at any distance within the last year. If your performance has expired or has been recorded here inaccurately, please let me know and it will be modified.

RRR/Jeff - HAHAHAHA! Marathon weekend going smoothly then?!

Best of luck to everyone tomorrow. Hyped to watch and follow you all on the tracker. I've been training myself to put real names to screen names.

My week -

M - Off - My achilles was super sore after 10-12k into the half on Sunday so I figured just rest it up.

T - 5m easy

W - 9.5m easy

Th - Easy double (11m)

F - 30min easy (4.2m)

Sa - 10m inc 15:52 5k

Su - 17.5m

58 total.

Good week. Was supposed to be pure easy running but I got text on Wednesday asking me to race a 5k for the club on Saturday. So I did.

Windy conditions and there was a full on, hardcore 10min hailstorm during my warm up. Not necessarily ideal. But it had dried a tad by the time I raced. Format was 2 runners per club, 1st runner only scores vs other teams 1st runners, 2nd per club vs other 2nd's. I led from the gun to 4k completely, which wasn't terribly smart but I heard spectators shouting that it was only 4 guys in the pack and 1 of the others was a teammate. Him and another runner picked it up with 1k to go and I didn't have the legs or motivation to stick with them. So I ran a 3:10 to finish in 15:52 and about a minute ahead of any other B team runners. Club got the double victory and I ran my 2nd fastest 5k ever.

Best thing is that I was fine at the end. Previously going under 16 had exhausted me to collapse. This time was 6 days after a HM PR, no workouts for over 2 weeks and I was absolutely fine at the end. Just need to sharpen up on the speed somewhat and I think the summer will go well.

M24, 125lbs, 5'7"

PRs: 1:16:39 half (Mar19), 2:46:57 full (Oct18), 17:33 5K (Mar19),

2019 Goals: Boston, NYCM, CIM (?), sub 2:40

=== 4/8/19 - 4/14/19: 46 miles ===

> Mon - 10.4 miles

#1 (6:10): 6.7 miles @7:52 w/ 6 strides

#2 (11:10): 3.7 miles @8:05

> Tue - 9 miles

#1 (6:20): 6 miles @6:23, 2@MP, 1 float, 1@5K, 1 float

6:07, 6:04, 6:39, 5:26, 6:29

#2 (11:10): 3 miles @8:03

> Wed - 7.75 miles

#1 (6:20): 4.4 miles @7:39 w/ 4 strides

#2 (11:10): 3.35 miles @7:50 w/ 2 min surge

> Thu - 8.4 miles

#1 (6:20): 5.4 miles @7:55 w/ 4 strides

#2 (11:00): 3 miles @8:05

> Fri

#1 (6:30): 5 miles @7:45 w/ 1@MP

6:06

> Sat

#1 (5:40): 2 miles @8:03

> Sun

#1 (7:00): 3.4 miles @7:48 w/ 4 strides

Weekly mileage: 100, 111, 100, 50 (sick), 104, 106, 75 (sick), 72 (injury), 120, 104, 105, 108, 116, 67 (taper), 49 (sick), 108, 86 (taper), 46 (taper), BOSTON

> Notes

Uneventful taper week! Feeling pretty well rested, and probably as ready as I’ll ever be. Nothing left to do but toe the line and race.

As noted in the previous thread, absolutely awesome to meet up w/ RRR and Sub 6:00. Hope to see more out there! Darkwave, awesome race, congratulations!! Wish I had gotten into the city earlier to watch! Good luck to everyone tomorrow! Let's crush it.

Also to RRR, Coach Jeff, and SI... absolutely incredible hahahaha thanks for the epic recounting

Goal race: Manitoba? (June 16)

Next race: Indy HM (May 4)

S - 12.6 recovery

M - 6 easy; leg was sore and took the morning off

T - 12

W - AM 15 + Workout 1; PM 6

Th - AM 12; PM 6

F - 12

S - AM 16.2 + Workout 2; PM 4

Total: 100 miles

I saw a PT Tuesday night. I got my tibial tendons mixed up and it's the posterior tib that's been bothering me, not the peroneal like I've been saying. 1 session and a few nights of doing the prescribed exercises at home, and the pain is nearly all gone. I think I lucked out finding a good PT group near my house.

Workout 1 - Continuous 10, alternating 1T/2MP and finishing with 1T. 5:31 overall average with splits:

5:18, 5:47, 5:42, 5:11, 5:40, 5:46, 5:07, 5:45, 5:40, 5:07

I needed to sack up and hit the MP miles right. I couldn't get myself to run them faster and ended up compensating with too fast T miles. Oh well. Overall I think the workout did what I wanted, but it would've been better had I hit 5:15s/5:35s as planned.

Workout 2 - 5k pace: 1000m, 2 x 1600m, 2 x 1000m (2:15/4:00 rests)

3:01, 4:54, 4:57, 3:05, 3:03

Not a terribly sharp workout. It was windy and I got pushed around on the backstretch.

Good luck again to everyone in Boston. Enjoy the experience, and I'm looking forward to the race reports.

M34, 5’10”, just under 160

Year-to-date:

1298 miles (12.5/day)

8x20 (beats 5x18)

Much track work under 5:30 pace

Plenty of miles between 5:50-6:05 on long tempos

Half in 1:13:34

A tough, hilly, windy 4 mile race

5k in 16:01

Very manageable 10 @ 5:36

Upcoming:

Boston (4/15), bib number 442

Goals: Make it to my bus, stay warm and dry until 10:02, get out in 1:16, eat some GUs for once, keep going to the finish, have fun at Fenway

Mo: 8 @ 7:44

Tu: 8 @ 7:28

We: 3 x 1600 (5:23, 5:24, 5:14) w/ 400m (2’) jog, 9 total

Th: 5 @ 7:29

Fr: 8 @ 6:58 with strides

Sa: 3 @ 6:40

Su: 4 @ 6:58 with strides

Total: 45 miles

Male 51 5'8" 133lbs

PRs

Marathon 2:57:06 Dec 2018

5k 19:00 June 2018

Upcoming Races

Boston 2019 - Goal 2:55ish

Mon. 11.8mi Easy 7:53avg

Tues. 7.5mi Easy 8:14avg

Wed. 6.5mi as 2up 2x1T 2Down GAP(6:46, 6:16)

Thurs. 5.1mi Easy 7:54avg

Fri. 4.2mi Easy 8:184avg

Sat. 1.9mi Easy 8:52avg

Sun. 2.3mi Easy 8:27avg

Total 39.6mi

I'm both excited and apprehensive with regard to the race tomorrow. I've never run a race wit this level of crowd support so I am excited about that and participating in such a notable race. I am apprehensive about making a good time in the race, but hopefully that will fade once the race starts and the race day magic kicks in. I'm still dealing with that persistent PF and I am sure I will be feeling it post race. I'm not too concerned about it during the race and I did pick up a pair of PF socks at the expo which seem to be helping some. My left hamstring is not feeling quite right and I am not sure what is going on there. This is my biggest concern in that I fear that this may become a problem late in the race with the possibility of it turning into cramping. I am hopeful that this will all settle down and I will have been worrying about nothing. The latest forecast has the rain settling down come race time. I hope to have some rain to help keep cool since the forecast temp is to be mid 50's to 60 and humid. At least there will be no headwind.

Lastly, it was great to meet up with CJ and RRR for dinner. Oh, and I spectated the BAA 5k yesterday. This was my first time spectating any such event. It was awesome to see the elites come around the corner near the 3mile mark and start their finishing kick. Men's second and third place were nearly even right after the turn and it looks like Ben True managed to edge it out for second place. I saw Darkwave come around too. Congrats on the 5k PR, well done! I'm jealous as I am still looking to get a sub 19:00 5k.

Hi everyone. Another week healthy... I'm starting to feel it!

Monday: Rest

Tuesday: 8k at 5:15 min/km

Wednesday: 8x400m (R70''). Averaged 85'' for the 400s with the last three at 82''.

Thursday: 8k at 5:00 min/km

Friday: 6x1k (R3'30). The splits were 3'54, 3'50, 3'47, 3'47, 3'45 and 3'45.

Saturday: 18k at 5:25 min/km, with the first 14km at 5:30 and the last 4 below 5:00 min/km

Sunday: Rest

I'm not going to lie. Both the workouts were was tough, but that second one was brutal even with the high recovery. I kinda missed some VO2 reps... I feel they give me some mental toughness, which is something I've been missing in the last races. Didn't run away from the hard paces and just accepted the fact that it would be tough and I just had to grit through it.

Next week is show time. A 10k race at night time, nice course, lots of people in the streets. Let's see how's my shape right now!

Good luck to everyone running Boston tomorrow. I will be cheering you through my Laptop screen! Run hard, but remember to have fun in the process!

47 year old man

5' 8", 157

Goal race: Cross Country Club Nationals (if I can get healthy)

My week, aside from a fair amount of walking:

W: 0.5 miles in 4:55

Su: 0.5 miles in 4:04

My PT signed off on some running to test things out. Things clearly aren't fully right yet, but I'm getting the itch to run, so I'm just going to keep trying for as long as my PT says it's okay.

I'm in awful aerobic shape right now, and it's already warm in Florida (highs in the high 80s). But I'm happy to be running.

TDR, can you update my leaderboard position at some point? My half time is well over a year old. Best time in the last year was Chicago at 2:30:44, which at age 46 is an 89.32%.

M36, 5'9, 140

Goal: Sub 3:05 marathon this year

Upcoming races: Get in Gear HM (April--hoping for 1:27:30), Grandma's Marathon (June), fall marathon (tbd)

M-4.5 easy

T-4.5 easy

W-10.0 including 5 x 3min I pace. Back on the treadmill. Thanks a lot April snow storm. Have gotten in the habit of covering treadmill display up with painter's tape and just running by feel with faster sessions. Did peek at the end and saw I was running I pace around 5:50-6:00 for the most part (I think)

Th-4.5 easy

F-4.5 easy

S - 17. 10 Easy + 2 x 2T + 3 ish Easy. Did T pace a bit fast, averaging 6'20 (probably much closer to my 10k pace than HM pace). I blame the wind being at my back and my inexperience. Probably should slow those down a bit.

Sun - 8 easy

Total : 53

Another pretty consistent week. Left calf and hamstring were a bit strained/tight all week after last weekend's long run but got through this Saturday without any flare ups so healing seems to be progressing.

Take care and, again, good luck on Monday to all you Boston runners...

Hehehe, well...

Taper Week: Should'a been about 42km. Ended up being about 50km... because I forgot my keys on Wednesday... and ...errrr... forgot my... ummmm... my iPhone in an Uber on Saturday...

Yes, the tale as told by RRR is accurate, and much more entertaining the next day, from my perspective!

And although I thanked RRR in the previous thread, I want to do so again. Who else would think to keep my beer from getting warm by drinking it down his own self. A man willing to make sacrifices for a friend ;)

No, no, no don't be concerned. I've made a checklist so I'll make sure to have my bib pinned on before I head out for the buses.

Run well, everybody.

Livin' the life.

Coach Jeff ROC wrote:

And although I thanked RRR in the previous thread, I want to do so again. Who else would think to keep my beer from getting warm by drinking it down his own self. A man willing to make sacrifices for a friend ;)

Having spent some time with RRR in a watering hole, this is the least surprising thing I've heard on these boards this week.

I was a witness and can confirm RRR’s self sacrifice.

Still Impoving wrote:

I was a witness and can confirm RRR’s self sacrifice.

RRR wasn't worried about it getting warm. He was trying to keep coach from having too many carbs. Gotta make sure coach is an efficient fat burning machine tomorrow morning.

Although I'm pretty sure fat doesn't start being a fuel source until after 2:59:59 so shouldn't be a problem anyways.

Stone - Thanks for getting us started this week and steady pacing is the name of the game tomorrow

darkwave - bummer about Cherry Blossom but congrats on the 5k PR

GT - oof, 6mi on the track is too much

RRR - who let you have a houseboat again?!? That just sounds like trouble waiting to happen. I'm imagining the Fenway party moving to your houseboat, some sort of legal trouble, RRR needing to skip the country by sailing away and just leaving a note to the owner to put the boat on the company card.

TDR - glad the ankles feeling better and a 2hr long run should be plenty for a 1500

HHH - that sub16 is strong! Nice work.

jq - you've put in the work and tomorrow is you're time to shine, even if the sun isn't

sub6 - sounds like a solid plan

SI - Go get 'em tomorrow

Puto - solid week and I think ~1-1 rest is pretty normal for those 1ks

Smoove - more miles than RRR

Lebanon - with get in gear & grandma's for goal races I'm going to pencil you in for twin cities this fall with the city of lakes half for a tune up race.

Coach Jeff- 2:5X is yours tomorrow. Go grind and get it.

Weather here was pretty awful, although we didn't get as much snow as an hour or two north. Just dreary, windy and chilly all week. Didn't race a 5k this weekend because it didn't seem worth it to drive a couple hours to race in bad weather and on a sore ankle. Track 5k debut will have to wait for next year.

Big local 8k is in 2 weeks so I've started what essentially is a long taper for that. Going to do a 2x10min tempo or something similar this week then just a short tune up workout (8x200) next week. Volume will stay low.

M: off

T: 4 w/ 4x5" hill accels, 4x10" hill sprints

W: off

Th: strength (MB throw, crawling, power snatch (2x3x75#), front squat (2x5x115#), multi-lunge (3x12), 1L DL (3x10), pull ups (10/8/5), pushups (6x10), rows (3x15))

F: 1hr vinyassa yoga and strength (jumps, crawling, lunges (2x5x80#), 1A DB press from split (2x3x80#), pull ups (3x5), 1L squat (3x10), rows (3x10), squat+rotational squat (3x10+5), power clean+jerk (2x2x95#))

S: 4 w/ 4x5" accels, 4x10" sprints

S: 7.5 cruising at high 6s + 45min biking got in some dirt trails. low 30s and windy. Also best my ankle has felt in 2 weeks