Road Racing and Training Thread - Week Ending 10/20/19

Male, 41, 5’11”, low 170s

PRs: 16:43 (2019) 1:17:24 (2019), 2:47:00 (2018)

Goal race: California International Marathon (12/8/19)

Goal time: 2:43:00-2:47:00, will narrow down the target as the race gets closer

Starting 8 weeks out from CIM

“When a race official raises the gun and says, ‘On your mark,’ the prepared runner toeing the line takes a small step back, coiling his or her energy for the burst of effort that is about to happen. That’s what a proper recovery week looks like. A small, deliberate step back to actually allow for the explosion to come.” - The Stone Cutter

M - Rest

T - 11 miles. Including 7 mile progression tempo. ~MP—>HMP. 6:19–>5:48/mile. 6:03/average overall for the 7 miles.

W - 7 miles

Th - 11 miles. Pacing Mrs. Stone.

F - Rest

Sa - 19 miles. Including 17 miles steady @ 6:34/average.

Su - 12 miles. Pacing Mrs. Stone.

Weekly Total: 60 miles

Year to Date: 1,622 miles

Planned reduction in volume this week. I needed it both physically and mentally. But I kept the quality high on the Tu/Sa sessions. Very pleased with both workouts. Hope everyone else had a great week.

Progression of Workouts this Cycle

Week of 9/16 (52 miles)

*12 x 400m off 1:00 walk recoveries. Roads. :77/average.

*5mile MP tempo. 6:24/average.

*15 mile progression. 75%-->100% MP. 8:25-->6:19/mile.

Week of 9/23 (62 miles)

*8 x .5 mile off 1:30 walk/jog recoveries. Roads. 2:48/average.

*6 mile MP tempo. 6:21/average.

*16 miles. Including 8 mile continuous alternating tempo as 4 x (1.5 miles MP, .25 mile fast, .25 mile easy). 9:31/1:18/1:55 averages. 6:22/average overall for the 8 miles.

Week of 9/30 (70 miles)

*6 x 1 mile off 2:00 jog recoveries. 5:42/average.

*17 miles. Including 4 miles (6:24)/3 miles (6:19)/2 miles (6:06)/1.1 mile (5:52) off 1 mile moderate recoveries (6:55). 1:23:52 overall for the middle 13.1 miles (6:24/average).

Week of 10/7 (80 miles)

*2 x 2 miles, 1 x 1 mile off 2:30 recovery jogs. 5:50/average. (Was scheduled for 4 x 2 miles but felt flat and cut it short.)

*14 miles. Including 10 mile continuous alternating tempo as 10 x (.5 mile at 5:53, .5 mile at 6:24). 6:09/average overall for the middle 10 miles.

Week of 10/14 (60 miles)

*7 mile progression. MP—>HMP. 6:19–>5:48/mile. 6:03/average overall for the 7 miles.

*19 miles. Including 17 miles steady @ 6:34/average.

Mrs. Stone’s week:

Female, 44, 5’6”

PRs: 21:20 (2017, 2019), 1:36:43 (2019), 3:31:40 (2019)

Goal race: California International Marathon (12/8/19)

Goal time: sub 3:25:00

Starting 8 weeks out from CIM

M - 7 miles

T - 11 miles

W - 7 miles

Th - 11 miles. Including 7 mile progression tempo. 8:02–>7:01/mile. 7:34/average overall for the 7 miles.

F - 5+ miles

Sa - 12+ miles

Su - 18 miles. As 4 x (1 mile each at easy/MP/HMP), followed by 6 miles easy. Averaged 8:52/7:38/7:12 for the respective segments. 7:54/average overall for the first 12 miles.

Weekly Total: 72 miles

Year to Date: 2,023 miles

The PT has officially diagnosed the residual effects of the hamstring injury as piriformis syndrome. So we now have an action plan of strengthening exercises and stretches to help alleviate the symptoms. With her range of motion starting to come back, Mrs. Stone is eating up the quality again. Thursday’s progression tempo was very controlled and especially impressive. That last mile (7:01) was much closer to her 10k pace than HMP. More importantly, she has her confidence back again. Seven weeks to go...

Hope all the racers are crushing it right now!

M25, 128lbs, 5'7"

PRs: 4:38 mile, 16:10 5K, 1:14:30 HM, 2:46:07 M

2019 Goals: NYCM, CIM (alternative/backup), sub 2:40

=== 10/14/19 - 10/20/19: 93.3 miles ===

> Mon - 13.55 miles

#1 (5:48): 8.54 miles @8:47

#2 (10:52): 5.01 miles @8:10

> Tue - 15.30 miles

#1 (5:53): 10.30 miles @8:13

#2 (10:29): 5.00 miles @8:05

> Wed - 16.06 miles

#1 (5:50): 11.05 miles @6:26, 3M 1T 2M 1T

5:58, 5:57, 5:56, 5:41, 5:54, 5:51, 5:37

#2 (10:49): 5.01 miles @8:09

> Thu - 17.78 miles

#1 (5:47): 10.27 miles @8:00

#2 (10:59): 5.51 miles @8:07

#3 (17:30): 1 hr ToneHouse fitness studio, w/ ~ 1 mile running

> Fri - 7.05 miles

#1 (5:43): 7.05 miles @8:19

> Sat - 20.03 miles

#1 (6:23): 20.03 miles @6:49, Long Progression

Last few: 6:15, 6:16, 6:25, 6:10, 5:50, 5:50

1200 ft gain

> Sun - 4.57 miles

#1 (6:32): 4.57 miles @8:28, w/ 4x hill sprints

> Notes

2 weeks out from NYC! Felt surprisingly good post HM race so put in af final decent volume week. Got roped into an extreme gladiator-style fitness studio at ToneHouse with co-workers on Thursday… noted online as the “Hardest Workout in NYC.” Basically I was completely out of my domain and have been paying the price since in severe soreness all over, yikes! Come Saturday morning for the long run, I woke up and could barely lift my arms up, so I figured I was in for a rough time. Was mentally prepared to have to call the run quits after a few miles but as I got into it, I was actually able to relax my way through the entire thing. Practiced a few gels and overall felt great with tons in the tank afterward so I think that’s a good sign! All that’s left now is to stay healthy for 2 weeks and hope for all the best on Nov 3.

M, 22, 5'8/166

M - 90min easy/mod cycling with some short bursts (10-12x10-12sec all out thrown in throughout) + 15min of cals

T - 8.5mi/66min easy

W - 8.3mi/63min progression - Started slow @ 8:45ish pace, last mile down to 5:50, at night and on uneven roads. Lit my left outer calf up pretty good and it stayed tight and uncomfortable the rest of the week.

TH - 11.7 easy with strides

F - 10.2 easy with drills

S - 120min cycling with 4x5x30/30 and a short climbing type set for another 20min of hard effort

S - Probably another 120min on the bike with more intervals

Total - 38.7mi running in 5h, 5.5h of cycling

Hit a bump in the road this week. Long day of work on Wednesday, didn't have time to run until 7pm, and wasn't able to run where I usually run (dirt farm roads and/or trails) because it's a bad place to run after dark, so was stuck doing my run on the uneven asphalt roads where I live. Pushed the envelope a little since I was short on time and tweaked my left calf. Ran through the tightness on TH/F with no improvement, so stayed to the bike on Saturday and Sunday. I enjoy cycling so it really isn't a big deal to me to have to take a few days and just ride. I usually come off the bike feeling pretty strong with running. I'll see how Monday feels before making the call on running, and plan to run more again on Tuesday.

A lesson learned for me - I was feeling decent doing 50-60mpw with not a lot of quality, got selfish and put in some structured tempo and intervals, and got hurt. Not the first time it's happened! Of course, it could also be that my best personal approach is a fair amount of x-training with cycling, and keeping it at/below 50-60mpw...although I'd prefer to be a 70mpw guy it may be that I'm not built for it.

Stone: Sweet quote. Truth, pithily revealed.

Male, 51 yo, 5’7”, 130 lbs

Goals: Jan 19 - Standard Chartered Marathon Taipei - sub 3:10

Upcoming Races: Nov 3 - HM

Wednesday Pseudo Q

Medium Long to the Piehole of Blusterfuck

Probably my favorite road route (mostly road). If any of you ever came to Taipei, this would be the run I would take you on. (There’s a good question to think about... if the threadren (yes, that is a great new word I just coined) were coming to town, where would you take them to run?) I ran at a medium easy effort, but HR increased from E thru M and into T. At one time years ago, this run was the most audacious run my mind could conceive. Now, I just threw on my shoes on a random Wednesday and enjoyed the hell out of it.

Nearing the top, it is quiet except for the hissing wind up and over the ridge from the Pacific lashing me, but at least the drizzle has stopped because I am in the raincloud. White fuzzy world. A buzzing. A woman on a motor scooter pulls up beside me. Matches my pace. She opens her mouth. She notices I am a foreigner. She closes her mouth, but really doesn’t miss a beat. I respect the respect. She asks me in English if I speak speak Chinese. I tell her that I do. She asks me for directions to a town on the coast, on the other side of the ridge, 15 kilometers away. I explain to her how to get there... which way to go when she hits the crossroads at the summit, and about the fork on the way down. She thanks me and off she goes. And I think “Y’all are in MY house.”

Sunday Q

30k Easy. Literally, easy.

Felt some muscle fatigue on Thursday and Friday so I expected to feel not great today. I didn’t feel anything at all today. Didn’t look at the watch. Just maintained an easy, even effort, though I felt randy at the end. I picked it up a bit just cuz. I thought, “Look at me! I’m on a low-altitude OR flier!” (My quintessential Boston memory is sitting with OR in the visitors dugout at Fenway.) I didn’t do a data dive, but probably the fastest 30k “easy” training run I’ve ever done.

Total: 100 km for the first time in a little while. I said something about needing to buckle down. This was a reasonable facsimile.

RRR 6ft 160ish 36 years old

Sun - 16 including first 7.5 of a hilly half at 6:05 pace (270ish feet gain that segment)

Monday - 5/4

Tuesday - 8/4

Wed - 12 including 2(4x400) 76-76-76-76-76-77-77-77 + 4x200 35.6 35.7 36.6 35.8 35.7 off of 200 rest. 400 rest 75-82.

Thu - 9-5

Fri - 9-4

Sat - 16 including 8x 1/2 mile alternations

ons avg 5:45pace offs avg 6:32 then 3x mile off of 75s rest 5:42-5:45-5:45.

92 miles run

40 bike

2x hard lifts

Good if the week was it was one of my better weeks ever. Felt really good all week after bagging the HM and E running it in as a workout. This was the last big mileage week for me before cutting it back slowly for Indy. Last 5 week block I averaged 91 mpw and felt really good.

The BAD is that post run on Sat I had a twinge in my hamstring/glute/hip on the last 4 E miles post workout portion. Stretched when got home. Got in a hot bath. When I stood up from the bath it was like a sniper got me. Could not walk the pain was 10/10. F*****g Piriformis got inflamed hard. (Why does sh*t have to come in threes?!) knowing exactly what it was I went to a new urgent care clinic in town. Explained my situation to the APN and she gave me a toradol shot so I could at least move the rest of the day. And a shot containing 2 steroids. We will see. As of this morning is it deeply sore but no acute pain. I will live on the stretches and trigger point ball these next few days and see what’s what. I will race Indy ... I am pretty fit so if I get there at the current fitness level at least still in for a big fat PR. But hoping the steroid shot kicks it where I can run Some tuning workouts in the next few weeks. In meantime will just rehab it like crazy. Will know more in a day or two.

Just sucks how that little bish of a muscle can take you down in a matter of minutes when feel realllllt good. Running really is a microcosm of life.

"Here comes the Train." - The middle-aged ladies that are always at the track on Tuesdays before dawn for a workout together. Large, huffing and puffing down a track with a lone forward facing lamp...gotta hand it to them...it is a pretty apt nickname for me I guess.

M - 10mi

T - 6mi -- planned to double, but forgot about a lunch meeting so no dice

W - 10mi AM including 2x1600, 2x1200, 2x1000 with corresponding rests of 3:30, 3:00, or 2:30. (5:23,5:20)(3:56,3:57)(3:16,3:16)...5:19 avg. Felt good to go back to the track after several weeks of exclusively grinding it out on the roads. Ingoing plan was 5:2high to 5:30 pace but my legs quickly told me that plan was stupid. -- 8mi PM

T - 8mi

F - 8mi

S - 15mi progression run from 7:14 down to 5:37. I present the splits below to request certification as a True Flyer:

7:14, 7:11, 7:01, 6:58, 6:47, 6:46, 6:37, 6:36, 6:31, 6:20, 6:14, 6:05, 5:58, 5:54, 5:37.

More than 10 miles of full progression averaging under 6:30 and finishing under 6:00.

My only question for our resident True Flyering Expert is if the whole run has to be under 6:30 average or just 10+ miles. If it is the former, I would like to change this log entry to a double:

"1mi AM -- 14mi True Flyer very slightly later AM" because the 15 mile average was 6:31.

S - 9.6mi

Total - 74.6mi. New high score streak ended I blame Tuesday.

Going to 2 easy days per workout the rest of the way. That really seems to put some juice in the ol' sticks for quality days.

And then there were 3.

GT=HCTT

Male, 43, 5’10”, 134 lbs

Goal- 3:05 on 11/24

Plan - Jack Daniels 2Q Plan

S - 6 easy

M - 15 with 6E, 3x2T, 1T, 2E the tempo sections averaged 6:44

T - 7 easy

W - 10 easy

Th- 10 easy

F- 18 with 2E, 14MP, 2E, the MP section averaged 7:05 on a windy day at the track

Sat - Swim 1 mile

Total - 66

This was a weekly mileage PR that included 14 miles at MP at the end of it, whew. My legs are tired and sore but it’s the good kind. I’m going to try two more weeks approaching 70 mpw if I can, which is tough just doing 6 days a week, but I need a cross training day in there to avoid injury. Maybe I’ll move to a block of 9 days prior to a rest day. Good luck to everyone.

Age Grade Leaderboard

Updates in Bold - Slight bump for RunnerSam 76.16% to 76.49%

92.88% - Date: 10/08/2019 Age: ? Event: HM Time: 01:03:41 Name: Bird502

92.88% - Date: 10/08/2019 Age: 61 Event: 8K Time: 00:28:19 Name: Coyote Montane

90.59% - Date: 10/08/2019 Age: ? Event: 3K Time: 00:09:29 Name: Urban Diesel

89.32% - Date: 10/08/2019 Age: ? Event: MA Time: 02:30:44 Name: Smoove

87.46% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:16:53 Name: Runn3grl123

86.93% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:15:26 Name: Bdubs

86.91% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:14:31 Name: LongWayFromHome

86.49% - Date: 10/08/2019 Age: 45 Event: 1M Time: 00:05:25 Name: darkwave

85.46% - Date: 10/08/2019 Age: 38 Event: 5K Time: 00:15:49 Name: slo-twitch

85.27% - Date: 10/08/2019 Age: ? Event: 3K Time: 00:08:38 Name: krishna

85.18% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:17:19 Name: outsiderunner

85.10% - Date: 10/08/2019 Age: 35 Event: MA Time: 02:25:12 Name: Sub 6:00

84.86% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:15:38 Name: GNR1

84.62% - Date: 10/08/2019 Age: ? Event: 10K Time: 00:34:21 Name: th3bt

84.43% - Date: 10/08/2019 Age: ? Event: 10K Time: 00:32:13 Name: Jewbacca

83.56% - Date: 10/08/2019 Age: ? Event: HM Time: 01:10:54 Name: Andy Dufresne

83.40% - Date: 10/08/2019 Age: ? Event: 10K Time: 00:35:23 Name: th3bt

83.10% - Date: 10/08/2019 Age: ? Event: 4M Time: 00:22:41 Name: Napper

82.66% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:15:30 Name: HHH

82.62% - Date: 10/08/2019 Age: ? Event: 10K Time: 00:34:37 Name: Bruin1996

82.55% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:16:43 Name: Stone Cutter

80.31% - Date: 10/08/2019 Age: 25 Event: 5K Time: 00:16:10 Name: Jot quill

80.09% - Date: 10/08/2019 Age: ? Event: MA Time: 02:40:11 Name: team1

80.07% - Date: 10/08/2019 Age: ? Event: 1M Time: 00:04:38 Name: pewow

79.88% - Date: 10/08/2019 Age: ? Event: 10K Time: 00:34:38 Name: 3283823

79.29% - Date: 10/08/2019 Age: 36 Event: 5K Time: 00:16:49 Name: LancRunner

79.26% - Date: 10/08/2019 Age: 39 Event: HM Time: 01:15:17 Name: angryjohnny

78.97% - Date: 10/08/2019 Age: 32 Event: 5K Time: 00:16:34 Name: Gordon Tremeshko

78.88% - Date: 10/08/2019 Age: 36 Event: 5K Time: 00:16:44 Name: runrincerepeat

78.75% - Date: 10/08/2019 Age: ? Event: MA Time: 02:57:06 Name: Still Improving

78.56% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:16:33 Name: hantph96

77.85% - Date: 10/08/2019 Age: ? Event: 10K Time: 00:34:19 Name: DietBacon

77.60% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:16:49 Name: Guy Broman

76.49% - Date: 09/06/2019 Age: 25 Event: 5K Time: 00:16:58 Name: RunnerSam

75.65% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:17:15 Name: Jeremy

75.43% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:17:30 Name: Tall dark roast

75.02% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:18:17 Name: dirtroadSC

74.95% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:17:42 Name: MikeG83

73.87% - Date: 10/08/2019 Age: ? Event: HM Time: 01:21:50 Name: Working Harder

72.76% - Date: 10/08/2019 Age: ? Event: HM Time: 01:20:16 Name: NYCHalf

72.53% - Date: 10/08/2019 Age: ? Event: 10M Time: 00:60:40 Name: RunJaymes

71.53% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:18:09 Name: James Corden

71.02% - Date: 10/06/2019 Age: 51 Event: 10K Time: 00:42:40 Name: Coach Jeff

70.94% - Date: 10/08/2019 Age: ? Event: HM Time: 01:25:52 Name: BHViking

70.65% - Date: 02/03/2019 Age: 31 Event: 10K Time: 00:39:14 Name: Cocoon

69.79% - Date: 10/08/2019 Age: 33 Event: MA Time: 02:56:22 Name: RunGuy Midwest

68.93% - Date: 10/08/2019 Age: ? Event: HM Time: 01:25:57 Name: Runningforfun

68.38% - Date: 10/08/2019 Age: ? Event: HM Time: 01:25:23 Name: KidB

67.10% - Date: 10/08/2019 Age: ? Event: 10K Time: 00:39:49 Name: SOBO

67.02% - Date: 10/08/2019 Age: ? Event: 10K Time: 00:39:52 Name: PutoMiudo

65.72% - Date: 10/08/2019 Age: ? Event: MA Time: 03:08:34 Name: LebanonHills

64.24% - Date: 10/08/2019 Age: ? Event: .5M Time: 00:02:37 Name: JamesTheAmateur

64.14% - Date: 10/08/2019 Age: ? Event: 5K Time: 00:21:59 Name: going faster miles an hour

M/36/145/6'0"

Goals - I guess, sub 16:30 5k? We'll see...

Upcoming Races - Turkey day festivities

Pretty solid week for me considering work travel. Flew out to Minneapolis on Tuesday, and back on Wednesday night. Just a quick trip, but those tend to take it out of me the most. Found some time to squeeze in a workout on Friday.

M - 6.26 at 7:09 - Did this at night between kids bedtimes. It was all the time I had.

T - 10.22 at 7:06 - Travel day - found time to get a run in right off the plane. Hotel had an early room, so was able to change and roll. Then meetings, then dinner, then pass out.

W - 6.08 at 7:24 - 5:15am wake up and run before all day meetings

Th - 8 at 7:02 - Really windy day here, but got some work in. Let it fly the last two miles (6:30)

F - 10 total - 2 WU, 8x800 with 400 RI, 2 CD. 800's (240, 239, 239, 240, 240, 241, 240, 237) and the rest was right around 2 minutes. Felt pretty good especially considering some wind and doing this solo.

Sa - 6.08 at 7:21 - While all kids and wife were napping. #sacrifices

Su - 13 at 7:10 - Felt great, rained on me most of the way, but not the worst.

Totals - 59.7 miles in 7hr 3 min.

Looking forward to seeing all the weeks posted. Keep the good times rolling for all. Thinking good things for ThoughtsLeader today at Bay State...

beasts, let’s go

m38, 20 days to 2:29 at Indy

-coming off a half marathon last Sunday

m- 9/5

t- 10/5

w- 10/5

*th- 35k steady @6:24. rolling, moderately hilly. pretty windy and still trashed from the half. this was actually a tough effort.

f- 10/5

s- 8

*su- 5 x 3 miles at goal mp with ~.5 mile recovery floats at ~7:00 pace. gently rolling course. perfect conditions.

(5:40, 5:41, 5:39), (5:42, 5:37, 5:39), (5:42, 5:41, 5:40), (5:39, 5:43, 5:39), (5:42, 5:45, 5:39). 5:50 overall pace including recoveries for just a smidgeon under 17 miles. Last year averaged 5:57 overall for this. Today was also tough for me, I felt tired from the first mile but was able to hold on.

111 miles for the week

R3 heal your ass up

GT- only one man can decide if that was a true flyer, but I believe I can sanction it as beastly (pending verification of your ‘full tomahawk’ at the end).

Stone- strong to very strong

J Quill- I was hoping you’d get one more long run in there. Nice.

The past 12 days are probably the biggest beat down that I’ve put on my body this cycle. (22 with 10@goal mp, race half, 35k steady, and today’s 5 x 3). I guess you could say I’ve got that not so fresh feeling. But I don’t expect to feel good three weeks out.

Stay beastly

GT - The train! I love it! And a heck of a week for you. Regarding the TFCR (True Flyer Cert. Request)...In the strict sense of flyering (which I think of as “advanced flyering”), yes, the whole run has to be 6:30 or under. That is a super run, though. No monkeying around to start (7:14), and then the “triple 5” to finish is impressive. You also have a very nice downward progression throughout—which is key—and over a minute and a half of total “chopdown,” from the first mile to the last. Yes, these are all technical terms, invented by OR.

Mrs Stone, RRR - The piriformis strikes again...the little muscle that causes big problems. Be well, my friends.

JQ - What happened? No fever this week?

As for me...with prayer, stretching, and three herbs, the piriformis and hammy seem to be improving. Just under four weeks now until Richmond. Did three workouts this week...

M: 12.33 at 6:42 overall...hilly run on a cold morning...felt good...last six near/at MP...6:28, 6:26, 6:14, 6:16, 6:10, 5:52, 1:57.4

T: 8.25 at 7:23 overall...nice...felt like nothing

W: 12.25 at 6:37 overall...a 3/7/2 tempo workout...eased in...6:23.7, 6:15.1, 6:08.6, 6:05.4, 6:05.1, 6:02.5, 5:50.4 for the tempo block...6:56, 6:51 in the cool down felt like complete jogging

T: 8.50 at 7:26 overall...felt good

F: 10.75 at 7:31 overall...windy and hilly...felt kinda crummy

Sat.: 20.5 at 6:38 overall...”grind run” workout...6:40-6:25 target range for 18 miles...ran my hilliest route, west side then east side, including the “little mountain” near the end...was rolling the whole way...coach did not want me getting under 6:25, and I messed up with only one 6:22...was cruising and smiling when done...felt like nothing

Sun.: off/rest

72 miles

The LR was a pure joy. My quick math says 6:33.6 for the 18-mile avg.

Starting to believe...

Thoughtsleader update?

RunnerSam wrote:

Thoughtsleader update?

He’s finished. I never like sharing anyone’s exact results because I believe it steals their thunder. But I will say he ran a perfectly executed race and he is going to have some really awesome news to share.

M - 61, 5'9.5" and 140

Previous 4 weeks of 69, 60, 64, 67 so not a bad block for an old guy.

Goals - 15K next week, HM Nov, USAs XC 8K Dec: it's gonna be fun!

M - 9.5 easy double

T - 6.2 Recovery effort (still tired from weekend workouts)

W - 3.5 mile tempo at 6:16 pace (8.2 and 3.4 mile double) for 11.6 on the day

Th - 9.2 steady but didn't feel good

F - 2.3 mile time trial (~5:55 pace), 7 and 3.4 mile double (10.4)

S - 11.3 easy, but got into a good rhythm (7:40s) over last 30 minutes

Su - 9 on treadmill, steady effort with 6X 20 sec pick ups

67 for the week (9.0 hours), 8:02 pace

The Stone Cutter wrote:

RunnerSam wrote:

Thoughtsleader update?

He’s finished. I never like sharing anyone’s exact results because I believe it steals their thunder. But I will say he ran a perfectly executed race and he is going to have some really awesome news to share.

2:56:52!!! Thx so much to everyone on here, race report to come. You all were invaluable in your advice and wisdom.

Thanks Stone,

Awesome stuff TL, look forward to the report

TL - Some fine running there, my friend! Many congrats! The Baystate interests me, so tell us all about the race.