Road Racing and Training Thread - Week Ending 10/13/19 (Chicago Edition)

JB- sorry to hear about the medical scene. hope you are on the up and up and chilling at home by now

Thoughtsleader- glad that you've got some choice weather to hammer. I go a little warmer than some... in those conditions probably a short sleeve tech-T as my base layer with the bib. Then a throwaway long sleeve tech-T over the top of that. And gloves, which I probably wouldn't throw until 20 even if I take them off before that. I'd run with the long sleeve as long as it feels good and ditch it when it's time. I'd also probably have some kind of throw away beanie or headband.

Good luck to Darkwave and drccrusher this weekend.

Belated recap of my alleged memory of the half marathon on Sunday.

Driving up was a really nice scene with some peak fall foliage. I stayed with some friends in Saratoga Springs and felt ready to get after it. We had perfect conditions. 45 degrees at the start and light cross wind. I was concerned about being in no man's land since there are often a few fast guys out front chasing $ and then a big gap. But I saw some other runners that I know who had made the trip north.

I'm not really sure how this is going to shape up because it's part of a 100 mile week and I hammered a 22 miler with the last 10 at goal mp on Tuesday. For me that's a workout that I build in three days of recovery after anyway. So I didn't change anything as far as training the rest of the week (doubled on W/Th/F) except I added one additional easy day with just an 8 mile single on Saturday. Still felt super tired Saturday, but feeling a bit better Sunday plus I got super caffeinated. The hip is tight warming up, but once in the race I never thought about it. it held up fine.

Bam, we're off. The first mile sucks. Basically picture some cross country course with way too many sharp turns, some steep drops initially with terrible footing, then a gravel section, then climbs (90 feet of net gain between ~600m and 2k) and a brief section crossing wet grass before two more momentum killing turns to get on the bike path.

I hit it in 5:36 and it felt like I went out too hard. I think the effort was more like a 5:16-5:19 on a flat course. The second mile on the straightaway bike path felt comparatively easy even though it was a 5:18 and had ~30 feet up and ~30 feet down. There are some runners around. I feel ok. I know the pace is hot, but I'm heavily caffeinated and I don't want to stuck away from the other runners.

Miles 3 & 4- i have an annoying side stitch, which hasn't happened for a long time. I don't think it's really affecting my pace, but I'm concerned for how this could shape up late in the game. These are gradual downhill (40 feet and 75 feet of net drop respectively). I've decided on the fly that I'm not going to exceed 5:15 pace and, thus, I have to let a couple guys go. I hit 5:17 and 5:15 splits. I was really able to get into a nice rhythm on that bike path. Really a nice scene.

5th mile turns onto streets and contains a big net drop of about 115 feet. The side ache is kind of bothering me. I hit a 5:10. I think I could have gone a bit faster. I came through 5 miles in 26:38, or like 5:20 pace. If I could hold that pace it might be possible to slip under 1:10. But the pack is broken, the downhills are over, I went out a bit too hard and it's starting to get real. 5:20 pace is not going to be realistic. I decided to try to hold 5:25s from here on out. On the bright side, the side ache goes away.

From here on out it's flat to finish, but we're going through towns and on a road that's open to traffic with some lame cones way on the side of the road (that we're supposed to stay inside of.) I just want to get back to the bike trail again, this scene is lame. I like to be able to run closer to the center where the road isn't so banked. Plus the guy in front of me starts slowing a little and I need to move on it. I missed the 6 mile split but the 2 miles from 5-7 were 10:49.. so let's say maybe a 5:24 and a 5:25. Somewhere between 6 and 7 I pass this guy. I know there are a couple other guys not far back too, so trying to hold it together. But I'm not in love with the idea of soloing the second half of this race and I'm struggling mentally with these cones and traffic and aerobically.

Mile 8- 5:30. Damn, not ok. Still on the road. First mile I really had to run all alone with no one in sight.

Mile 9- 5:27. I'm still trying for 5:25s, but this solo mission sucks. At least we got back on the bike path again around maybe 8.5

Mile 10- 5:26. I hit 10 miles in 53:52. I know that 54:00 is 5:24 pace, which I need to average as an overall pace to go sub-1:11. So I have an eight second cushion and I'm struggling and pretty trashed. I do know that I can hold it together and if needed try to access another gear, but I'm having a hard time getting motivated by anything other than needing a 17:05 5k (~5:29 or 5:30 pace) to break 1:11. So sub-5:30s or bust. And the no-man's land situation blows.

Mile 11-5:27

Mile 12- 5:29, not so great. My cushion is not looking good. A runner is fading up ahead and coming back though which helps me get back in the game.

Mile 13- 5:24. Solid, done. Cruise the last .11 in :34. Not really feeling a whole attempted sprinting situation. 1:10:48. I got within ten seconds of the other runner, but he's a sub-15 5k guy and I'm sure he would have done some insane kick even if I pulled up to him.

So a PR by :48. 1:09 faster than my tuneup half laster year. Technically I'd need 1:20 faster for a half to indicate the needed 2:40 improvement needed in the marathon to go sub-2:30. I was fresher last year (77 miles that week vs. 100 this year) and my Tuesday workout last year was just a 4 x 2 instead of the savage 22 mile session. Both races were in perfect conditions. This year's course was faster, but last year I had competition to run with the whole way. I think this course runs :15 fast. basically you get those :15 seconds in the 110 feet of gradual drop in the third and fourth miles. The fifth mile in my mind makes up for the time lost in the bush-league first mile. I think not tapering and soloing the second half of the course is more than a :15 handicap, so I'm good with it as a PR, ha.

As far as the 2:29 situation, I think it's doable. Going to need have a good day, but I'm willing to go to the well for that one.

Stay legendary

slo - Great report. Could not agree more about solo running in a longer race (13.1 or more). It is tough. But you touged it out anyway. Some excellent race experience for you going forward.

thanks chief.

i forgot that sub-1:11 has been randomly important to me because it is the official qualifer for American Development at Chicago. doesn't really matter any more as i wouldn't be able to make it until 2021 anyway and by that time would be officially masters, with softer standards.

sub-70 would be nice, but if this is the end of the line as far as half marathon PRs, I'm good with it.

I think you have more left in you, my friend.

Sorry for the dearth of comments lately. But wanted to add these few.

slo - great race and writeup. Really proud of you for that one. You earned it.

drcrusher and darkwave - Good luck in your tuneup halfs this weekend!

TL - Man, what a homerun forecast! I am with AJ. Race in shorts and singlet. Wear throwaway pants and long sleeve shirt into the corral until just before the gun. Running hat, shades, and sneakers mandatory. Arm sleeves and gloves optional according to preference.

You'll warmup as you go. Which also will help you exhibit patience and let the race unfold as your body temperature rises. It is the one thing I tell all of my runners all of the time. Patience. Along with good old-fashioned toughness, patience is your best friend on marathon day.

THOUGHTSLEADER wrote:

Thanks a lot OR, I believe i have some half-tights back in my childhood home and will definitely consider giving them a whirl. Good enough for Kipchoge, good enough for me! I will have the knit hat with me, race-time decision whether i run with it or just go with a cap (i'll wear it on top to cover ears).

Have a great day, TL! I agree with all of the "throwaway" comments.

The marathon striptease is the way to go!

Thoroughly enjoyed that race report! Congrats on a great day!

Slo-awesome race

Coach Jeff, Stone and everyone else! Thanks so much. I did a trial run with some arm sleeves in the nyc semi-cold today. Felt good! Going to go with them, and have a discardable long-sleeve and beanie for the corral (or potentially longer). Hoodie and tights before then. Tech T and shorts otherwise. Game time decision on if I go with slightly higher-rising sock. No Vaporfly for me but a flat is an improvement on my ASICS trainers from my debut. Can’t wait to get after it!

Don't think I need to add anything to the gear decision now, but did want to drop a good luck note. The sub3 pursuits are fun to follow. Go get yours TL.

Actually I do have a follow-up: If you've got a pair of non-cotton briefs to wear in addition to the built in briefs in the shorts, it's not a terrible buffer layer combo when your running below 40°F.

Also wanted to send some good vibes JB’s way in dealing with the Crohn’s Disease. Never fun.

My daughter has Celiac, which I know is not quite the same thing, but can sometimes lead to the same end result. I hope things settle for you, both physically and with the big move. I miss seeing your posts. Those consistent 100 mile weeks with the 200m hill sprints always thrown in the mix were things of beauty...

Gordon Tremeshko wrote:

Actually I do have a follow-up: If you've got a pair of non-cotton briefs to wear in addition to the built in briefs in the shorts, it's not a terrible buffer layer combo when your running below 40°F.

This. Altho the first thing RRR does to running shorts is cut out the liner. And always wear a boy short type running boxer on all runners. So superior to those janky liners that never fit right.

Like everything all nicely packaged I guess

Good luck to all the racers tomorrow!

Yes, good luck TL—get after those Baystaters.