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

Woohoo for sub 3!

Comments tonight. Hope you are all having success in your various races, rehabilitation and/or bowel movements.

M, 31, 6'1" 160

4 days easy, easy running, much walking.

Ankle is really coming along this week. Mild creakiness in the morning which goes away in minutes. No pain killers, just ice every night. No pain during or after easy runs up to 6 miles, but I must resist the urge to really let fly. If I lose focus and let the pace creep down around 7:00-7:30 there is a kind of soreness. Not pain exactly, but a reminder to cool it. Nothing hurts after the run.

This progress is a massive relief. I was going to have to start a Fight Club pretty soon if I couldn't get moving. Gotta have something in my life to push to excess.

Going to ramp it up to 5-6 days this week, but still no cranking on it.

TL: Great Job!!!

49, 5'11, 185

Ankle was sore all week so backed it off a little and walked more. Other than that, it was a good week. Just need to give my tendons time to participate in the program.

M 5.2 2.5@threshold 2.7 easy

T off

W 6.2 threshold, Wanted to get in some 400s but with the ankle being sore I didn't want to add stress. Finished with a 7:57 mile.

T 7.2 easy

F 3 easy 7 walk

S off

S 7 2m wu, 4m race, 1m cd

4 mile race went good. Really had little expectations other than trying to break 33 minutes. No clue on what to shoot for. Finished in 30:54. Got out a little quick at 6:30 pace for the first 800. I backed that down quick before I went to far in debt. Nothing really eventful. Just tried getting to the finish line as fast as I could. Splits were 7:33, 7:59, 7:40, 7:42. Not to bad for a benchmark. Recovered from poor initial pacing and managed to negative split the second half.

Good for you on the 4-miler, Pappy. Keep rolling along.

M36, 6'1" 160

Semi-Applicable PRs: 1:38 HM (November 2018), 19:45 5K (July 2019 time trial)

Short-Term Goals: 1:35 HM (11/23), 19:30 5K (11/28)

M: 4 miles easy

Tu: 2 mile w/u, 4 miles @ 7:10, 2 mile c/d

W, Th, F: 4 miles easy each day - a bit under the weather so took it easy and scrapped planned Thursday workout

Sa: 10 mile progression from 9:00 -> 7:10

Su: 6.2 miles easy

Total: 40.2 miles

Despite dealing with some illness, my second straight week of running every day and 40 miles; definitely my first time putting together back-to-back weeks like this. Tuesday tempo and Saturday progression run both felt good. Work travel planned for Monday-Friday but will try to keep the momentum going.

Also considering moving from three quality sessions per week to two to make it easier to build volume and stay healthy...either a tempo or longer intervals midweek and a long run with some faster paces included on the weekend.

TL - Congrats on a well-run marathon this morning!

slo - Great half last week and quite the body of work this week. I have no doubts that you can surpass your goal if things go well on race day.

SC - Takes some discipline to step back when you’ve been hitting some good weeks in a row. The workouts are nice (the steady long run was a notably missing element for me this cycle), and glad to hear the Mrs. is on track.

JQ - Just don’t get peer-pressured into any more classes the next two weeks!

Rucker - Sounds like you’ll probably be all right with the calf. If you do try to incorporate more quality and/or more volume, really going slow on the easy days, at least until you get used to it. can help make that work.

Jeff - Excellent route name. What is the singular of “threadren?” And I think I still need to send you and OR some pictures from Fenway.

RRR - Hoping your pirirformis turns out like my knee, forcing an early taper but okay by race day. You should be strong after the recent block.

GT - Choo-choo!

NG - Congrats on the mileage PR. Those big M pace runs are the most intimidating part of 2Q.

Lanc - Good jog getting it in while on travel. And thanks for maintaining the leaderboard.

OR - Strong running on Saturday. I kind of want to drive down to Richmond in a few weeks to see this for myself. Oh, and to something you mentioned last week, they make coveralls out of Tyvek, which work as good, cheap throwaways.

CM - Not a bad block at all. Have fun in that 15k.

GB - You’re on the right track. No pain is a good sign.

Pappy - Showing some fitness there. The tendons will eventually come along.

HJ - Good to hit that consistency. It’s tough hitting three quality days in a seven-day stretch, and I only rarely pull that off. Some have had success with 9-day “weeks” (2 easy, hard, 2 easy, hard, 2 easy, hard).

M35, 5’10”, under 160

2019 bests:

5k - 16:01 (flat)

5k - 15:27 (+68’ / -270’)

Boston - 2:30:21

Chicago - 2:25:12

Possible upcoming:

11/10 - 10k

12/8 - 15k or 5k

12/15 - Half

Mo: Off

Tu: Off

We: Off / lift

Th: 2 jog

Fr: 3 @ 9:11

Sa: Off / hike

Su: 3 @ 8:43

Total: 8 miles

If I wanted to do a spring marathon, the options that come to mind are Grandma’s, Bayshore, and Ottawa. Any others that I should be looking at? Is there anything interesting that a 2:25 will help get me into?

I’ll try to do a cycle postmortem when I have the chance. Short version: ran a lot of miles (100+ for 9 weeks), often quite slow (8:00+), with some good workouts around lactate threshold. Long runs were few and unimpressive compared with past cycles, and the only fast stuff was in two 5k races. Nothing fancy, but it seemed to work.

M49 5'8", 133lbs

2019 Races

10K: 36:27 (in June. Just regaining fitness)

4 mile: 22:41 (July 4th)

1 mile: 4:50 (early Aug)

Chicago Marathon: 2:39:21

Upcoming races:

5K next Saturday (maybe. I know the RD, so will either race or volunteer)

10K on Thanksgiving

St. Judes Marathon????

Despite having just earned a big PR, I'm already thinking about another marathon in December. I feel healthy and fit, and am thinking about running the next one a bit more aggressively the first half -- maybe trying to hold 6:00 pace. Not sure if that is a dumb move or not, but I'm still motivated to train hard, and would delay a short break from running until mid-December. I have another week or so to decide.

M-W: off. Legs feeling decent -- probably the best they've felt after racing a marathon.

Thurs: 4 easy

Fri: 5 easy

Sat: 7.5 easy

Sun: 14 easy

Lanc: Can you update my time on the leaderboard next week with my Chicago result? Curious to see where that puts me, and I'm not sure which AG calculator is used.

SC: Those are nice workouts on Tues and Sat. Looks to me like you might be in better than 2:43 shape.

JQ: Another big week. You look like you're definitely ready for sub 2:40. Probably close to time to stop strength training or at least cut back a lot. A gladiator-style workout probably would've set me back a few days.

Rucker: sorry about the calf. How far into the run were you when you felt a strain? Whenever that's happened to me, it's usually because I started pushing it before I was adequately warmed up. As I've gotten older, I try to start my quality a bit slower and pick it up through the workout. Hope it clears up quickly.

Coach Jeff: Nice week, and very entertaining post. Glad to be a part of the threadren.

RRR: Sorry to hear about the piriformis. Hopefully that shot gets you through it and back to running quickly.

GT: I hope those ladies stay out of lane one. That lane belongs to you! Those are two very impressive workouts.

NiceGuy: Solid week! 14/66 miles at MP or faster looks good, as does the cross training day.

Lanc: Nice job on the 800s. I have a similar goal for 5K, but speed isn't really my strength.

Slo-twitch: Huge week, man. Very impressive 5 x 3 miler. Gotta be a good confidence booster, even if you felt tired from the beginning. The taper should fix that for race day.

OR: Nice tempo and fast long run. Great that you felt so relaxed at the end.

Coyote: Definitely a nice 4 week block, especially if you came out of it without any issues.

TL: Great time! Looking forward to the race report. After you celebrate!

GB: Glad the ankle is coming around. I'd probably be eating ibuprofen like halloween candy if I had that issue.

Pappy: Nice negative split, especially after that first 800!

Hobby Jogger: keep it up. Probably wise to cut to two workouts to make building volume easier on your body.

Sub-6: Hope the recovery is going well. Not sure of any other great spring marathons. Too bad it's near impossible to get into London.

M35, 6’-1, 155

PB / SB:

Mile 4:06 / NT

5k 14:32 / 15:24

10k 31:30 / NT

Half 1:09:47 / 1:09:47

Full 2:34:50 / NT

Upcoming Races:

10/27- Half Marathon

12/8- Marathon (CIM)

1/19- Half Marathon (Houston)

M: easy, 10M

T: strength, 11M; 3x2M @HM (10:33/ 10:30/ 10:30) w 800 jogs

W: easy, 10M

T: easy, 13M

F: easy, 10M

S: off, —

S: long run, 19M; last 6M @Mp/effort (~5:40s)

10/20 Total: 73 (6d)

10/13 Total: 75 (6d), LR=23

10/6 Total 63 (6d), 10M Race

9/29 Total 73 (6d), LR=22

9/22 Total: 63 (6d), LR=16

9/15 Total: 70 (6d), LR=18

9/8 Total: 70 (6d), LR=20

9/1 Total: 62 (6d), LR=17

8/25 Total: 52 (5d) **Knee pain**

8/18 Total: 58 (6d) *Rest week*

8/11 Total: 70 (6d), LR=19

8/4 Total: 68 (6d), LR=17

7/28 Total: 66 (6d), LR=17

7/21 Total: 64 (6d), LR=16

7/14 Total: 65 (6d), LR=16

7/7 Total: 50 (5d), *Rest week*

Napper - Thanks for the feedback. Yes, that 20-miler felt good. I wonder how I would feel at 6:05-6:10 pace? That is the question that Coach Stone and I will address directly this week. Hence, two tests this week. Tests make me nervous. I need to get over it, and just shut up and run. Regarding your December marathon, I say—heck yeah. You are in great shape, and as long as you are feeling good, roll with it my friend. Enjoy the ride. Go for the knockout...the tomahawk slam.

M42, 5'10 145ish

Goal Race: CIM 12/8 - Expectation is for it to be a building block race. Just run a smart race, hopefully finish strong, learn from it and hopefully run a fast time in a few years with lots of easy basebuilding.

* - Indicates treadmill (HR is lower on the treadmill)

MaxHR ~ 196 bpm

Mon #1 - 60 min @ 8:27 (131 bpm)

Mon #2 - 30 min @ hilly 9:40 (125 bpm)

Tue #1 - 80 min @ 7:45 (141 bpm)

Tue #2 - 30 min @ hilly 9:05 (122 bpm)

Wed #1 - 50 min @ 8:02 (134 bpm)

Wed #2 - 30 min @ hilly 9:21 (125 bpm)

Thu #1 - 10 miles including 3 x 2 miles (6:34, 6:30, 6:13, 5:57, 6:07: 6:01)

Thu #2 - 30 min @ hilly 9:21 (126 bpm)

Fri - 60 min @ Windy 9:10 (124 bpm)

Sat - 17 Mile Long Run - Last 10K splits from 6:17 down to 6:10 - Avg 6:35 (158 bpm)

Sun #1 - 60 min @ Rainy 7:32 (141 bpm)

*Sun #2 - 35 min 7% incline @ 10:39 (132 bpm)

Weekly Totals

Miles: 80.5 Miles

Duration: 10:41

Elevation Gain: 3584 ft

Finally managed to put together a complete week in terms of both overall volume and quality workouts. Few more of these and I should be in good shape.

M - 10 miles easy, 6:55 avg. Included a mile of striding the straights and jogging the turns.

T - wu/cd + 5x 2600 on 410-420 jog recovery. Did this with a group of guys doing 2400s on 600 recovery jogs and just extended the reps by 200 to keep the jog a little shorter. Reps cut down from 5:20 pace to 5:10ish feeling very controlled.

Splits: 8:37, 8:40, 8:38, 8:35, 8:24.

W - 8 miles easy, 6:35 avg.

T - 8 miles easy, 6:38 avg.

F - 8 miles medium including strides, 6:20 avg.

S - wu/cd + 5 mile tempo at somewhere between 5:06 and 5:10 pace. Ran this with a buddy and our watches disagreed slightly, but it's not really that significant. Happy with how controlled this was.

S - 18 miles, 6:07 avg. Locked in on low 6 teens to high 6 ohs for a while then had a small progression to 5:40 at the end. Felt very smooth and controlled, but decided not to get too crazy at the end.

Total: 76 miles, first week over 70 since January probably.

F42

Goal races:

Des Moines half-marathon, 10/20: 1:34:44

Philadelphia Marathon, 11/24

A week of way fewer miles as I tapered for the half-marathon today.

Mo: off

Tu: 8.5 mi

We: 8.5 mi

Th: 6.7 mi (treadmill, hot damn it was ridiculously windy out)

Fr: off, traveling

Sa: 6.6 mi

Su: half-marathon in Des Moines.

I chose the Des Moines race this fall because I could visit my parents and also get a good tune-up in at the same time. They don't live in DSM but the hometown half isn't until next weekend and I thought that was maybe a week too late for a tuneup this year, and the Des Moines course is better anyway. Pretty rainy Saturday gave way to perfect conditions through this morning. My main goal was to get 1:35 or better, but really my standing target is always my PR (1:34:36) whether or not I'm in condition to do it. I thought I might be now, so I figured I'd just go out and go for it if the first mile felt good and then see what happened. It was calm and 43 to start, so you really can hardly ask for better. And I felt good through the first mile (7:10), so I just kept at it. I held around 7:05-7:10 through 9 miles and then started to slow just a bit. The course is really very flat with a few slight rolls that would probably barely be noticeable except that I was pretty much on the edge of uncomfortable for most of the race so a couple of the rolls late I could tell were dragging me a bit, they didn't help. I came across the line at 1:34:44 -- 8 seconds off.

In a while, I will feel pretty awesome about basically equaling my very best time while 15 years older, but right now, that 8 seconds just kills me. I can see right where I lost that time -- between 9-12 miles -- but after 10 I was often kind of in a pocket on my own with no one right around me to help pull me along, and it seemed like I couldn't really feel my legs, so, I don't know. Like I said, in a while, I'll feel less annoyed about those 8 seconds. It's my master's PR by something like 3 minutes, so I'll focus on that until then. Also, I think I placed in the F40-44 age group, which was actually kind of a shock. So that's nice too. Des Moines has nice keepsake awards that they personalize and send a few weeks later. (Altogether I'd recommend the Des Moines races if someone is looking for a smaller field that's still reasonably competitive. The two times I've run there the weather has been outstanding.)

Most importantly, it gives me a LOT of confidence about the marathon in a month. When I set my marathon PR, I had run that 1:34 ahead of it too. I'm also a lot more experienced (I'd say less stupid, but less experienced is nicer) about how best to navigate a marathon, so that is something I have now that I didn't then when I comes to targeting that 3:22 or better. And marathon pace is going to feel a lot more comfortable than today (even if it's for twice as long).

Thanks for all the good wishes ahead of the race. I was really hoping to PR so I come back to tell you all and keep the RR&TT mojo going. I got pretty close. I'll have another shot in a few weeks :-)

Stone and Mrs: Nice pair of workouts for each of you. Glad the hammy's coming along. Any general advice for running with a spouse? Mine is getting more into running and wants some input/company. I want to help, but only thing I know how to do is stomp on the gas for one.

jq: That Thursday is nuts, can't believe you bounced back for Saturday.

rucker: Good luck on the calf. I wouldn't write off trying higher mileage because of that. It doesn't sound like an over-use injury or a break-down kind of thing.

Coach Jeff: Sunday sounds delightful. I am definitely stealing "randy for running."

rrr: Ah, sorry to hear it man. That is a killer week.

GT: Monster week. That is a real boss nickname, roll with it.

NiceGuy: Mileage PR with quality, fantastic. Keep it up!

Lanc: Major props for getting it in on that schedule. Constant motion. Way to be.

slo: I don't really have anything constructive to say because I am staring slack-jawed at those numbers.

OR: Heck of a Saturday, man! I believe too after that.

CM: Very solid, good luck at the 15k

TL: Congrats! That's gotta feel good, enjoy it!

Pappy: Way to get back on track and negative split it and everything. If memory serves, I'd call that a real success for the run/walk program you were doing. Congrats!

HJ: Smart to cool it mid-week. I think tou plan is a good one.

Stone: I hear you on the need to step back every once in a while. After building volume for 4 straight weeks, a cutback is the smart thing to do. Good to hear that Mrs. Stone is still able to get the work in despite the piriformis.

jot quill: Geez, man. Don't do anything nutty two weeks out. No more gladiating while taperating.

Rucker: Hope that calf thing isn't serious. As for mileage... I really think it's a cumulative thing... like year-over-year type of cumulative. You may be a 70mpw guy, but just not yet.

RRR: Yikes. Hope the hammy comes back for you. "Running is a microcosm of life." Especially when it's a pain in the ass.

NiceGuy: I have become a 2Q fan over the past 2 years. Your goal pace is about vdot 52 and that 14miles at 7:05 M is a very very promising sign. Were your splits pretty even? And did you run it on a track, or am I reading that wrong? I have 2E12M2E on my menu for later this week. It'll be a good benchmark workout for me. Hope to emulate your success!

Stone - Solid down week. I like that you just add an extra rest day but keep everything else pretty much the same.

JQ - Really solid week. That's a good workout on Tuesday and a nice progressive long run.

Coach Jeff - Good week, nice to get above that 100k threshold.

RRR - Bummer about the piriformis, especially coming off a really good week like that. Hope it clears up for you.

GT - Really nice week, especially that progressive long run.

Niceguy - How in the world do you run 14 miles on a track? That's insane, man.

LancRunner - Another really solid week. Chester County Turkey Trot? Fastest course this side of the Susquehanna last I checked.

Slo - Good grief 5x 3 mile?? That's an insane workout!

OR - Solid week of work. Almost there.

CM - Really nice overall week. That's good volume and a few good workouts as well.

Pappy - Nice racing!

GNR1 - That's a really nice 3x2 mile workout. Good solid week overall as well. You've been very consistent which should pay big dividends.

TL - Very nice racing. Congrats on the sub-3.

Thanks all on the kind words! And I appreciate the advice/help on the way as well as the motivation from all your great training and racing. And here is the official rambling race report!

Day Before Race: Get there to the tail-end of the expo. Modest one, but there is a great course info session. If you race this one, I highly recommend it. Good course primer, race-day logistics etc. In general, feeling great as my healthy eating and such has got me down to 153 pounds or so, lighter than I’ve been in a while.

Night Before Race: Of course the floor above me there’s a person sounding like they’re stomping grapes. I’m losing my mind a bit over it but the guy stops around 11:45. Truth be told, I was probably too nervous to go to sleep before that anyhow. I sleep about 5 hours (good for me based on my past history).

Pre-Race: I have a ClifBar and feel good to go. We park in a garage about a half mile from the Tsongas Center. Conveniently and very clutch with it being mid-30s, that’s a heated arena where runners can stay warm. Jog with fiancée to there. Very bundled up with tights, hoodie, arm sleeves, long sleeve shirt, beanie, cap. I leave her there and then do drills/higher-paced jog to the port-a-johns with a short line (further away). Circle back, and I’m gonna stay there til 7:45 when they kick us out. Fully warm and ready to go, so I strip down to race-day attire plus beanie and long-sleeve. At the start give her those, after I find the 3-hour pacer. Weather is ideal high 30s to high 40s by end of race.

The Course: It’s 3 miles on the south side from the Tsongas to two 10 mile loops. The word I’d use for the course is mostly flat, but bumpy. There aren’t many hills, but unlike the New Jersey Marathon which I ran it doesn’t feel like running on a pancake. The front side of the loop is about 5 miles on the side of a parkway. You get some wind. The back side has no cars and has a lot of trees (pretty!). More protected from the wind there. The last 3 miles retraces the first 3 from the north side. Spectators are concentrated at mile 3/13/22.5 (a lot), 8/18 (some) and sparse otherwise. Water stops every 2 miles or so manned by local high-schoolers. Gels at 7 and 17.

Race Attire: Adidas Bostons flats. Nike athletic socks that go semi-high up the shins. Half tights. Shorts. 2 gels, bag of gummies. Tech T-shirt. $3 gloves. Athletic hat. New Balance Arm sleeves (played it safe and spent 20 on a nice set, worked out as I needed them all race and can now re-use).

Miles 1-3: I run next to or in second row with pacer. We’re closer to the front than I envisioned. Maybe 70 people go ahead of a big group chasing the BQ/Sub-3. We hit the first mile at 6:32. No problem to me I ran 6:05 or so last year by myself and it feels comfortable. Click off a 6:36 and 6:28 the next 2 miles. Only snafu I nearly choke/burp up my water after failing my cup technique. I get better at that as we go. I’m happy with it being fast as given how the BQ moves, I’m hoping to go through in the 1:28-1:29 range and not the 1:29:30 that he’s prescribed to do. This is a slight downhill section of the course as well. I talk to the pacer a bit and it sounds like adrenaline got the best of him a bit. At mile 3 I see my sister wincing to find me and I just yell at her giving the guy next to her a good laugh.

Mile 4-8: I move back into the second or third row as the wind is more of a factor with a pretty exposed road on a small highway. At a little after the 4 mile mark, we hit the biggest “hill” on the course, it’s pretty modest but I mentally check it off. Ditch my gloves at mile 7 before I grab the free gel they’re handing out. I’m tucked in the second or third row behind and we’re running a steady 6:4mid-high pace. Fantastic.

Mile 8-13: We cross a bridge to the back section. It’s a great, more scenic section, and our pace is stabilizing, but given the time we banked in the beginning I figure I’ll stay with the pack. Still feeling very solid. I have my phone giving feedback of 6:42 pace or so and I’m only getting it 5-10 seconds ahead of the official markers so I’m doing well on tangents. At mile 13, my fiancée almost misses me but I get a half-Gatorade, half-water bottle from her. Note to self, fill it less next time or do a smaller size. Anyhow I get a few ounces down. We hit the half in 1:28:22. I dont think I knew that exactly at the time but I knew we were in the 1:28-mid range.

Mile 14-21: Moment of truth. We have a new pacer on, and I’m getting a little antsy because I see him moving the pace back to 6:50 or so to cover for our first pacer. After getting over the “hill,” I decide it’s time to go and chase after the 2:55-2:58 i need to realistically get into Boston. I hope, but don’t expect, anyone to go with me. I take down a gel around then and drop a 6:31 and get back in the high 6:30s and low 6:40s range. There are few people to even chase and I look back and I’ve dropped everyone. I’m basically going solo and taking a lot of wind for the first time. I’m feeling solid though and once I get to the back section around mile 18 some more runners are in focus and there’s a reprieve from the wind. At mile 15 my phone shows I’m low on battery (yikes). I put in low power mode and try to get the NikeRun app off to stop bleeding it but that inadvertently stops it. No more splits for me. I start to pass struggling runners here and there. I’m starting to hurt a bit at mile 20 and come up to a racer and ask him for a split, he’s got us at 2:13:50. I tell him lets drop a 42 and we got this. He smiles weakly and starts falling back.

Mile 21-26.2: The struggle begins. My legs are giving out on me again. I feel some uncomfortable twinges and try to be careful with my stride not to cramp up, which seems like it could happen at any moment. On the positive, I’m running even with a lot of people in front of me (even if I’m not catching them). Some people are going by, but a lot of them you can tell are kicking into high gear and not just maintaining. Race volunteers aren’t looking at me with pity ha. So as much as this feels like deja by of Jersey where I slowed to 8 min pace, I’m cautiously hoping the rig is OK. The miles are taking forever though, and while my breath is easy and I wish I could accelerate and feel like I could, my legs will surely lock up. I get a second drink from fiancée at 22.5, Apparently I was kinda ornery (we didn’t expect me to want). I had to circle back a tiny bit and I was just sternly “I need the Gatorade!” Got a good deal down and just prayed the cramp would never come. Slowly, but surely we’re getting to the end. I take a gel to distract me. None of the clocks are up, my phone’s down, so I’m just hoping for the best. A Mile to go and I want to shift gears — I can’t. It’s 10:51. Did we start on time? Oof, this could get me a 2:58 clocking that I’d hate from a BQ perspective. But still can’t risk a 9-min mile exploding if my legs give out. 800 to go. Thank god. 26 mile mark, come on. At the top of the short, final stretch, the first thing I see is the second set of numbers. It’s in the high-30s.

But what is it 2:57? 2:58? 2:59? Instead I see 2:56. Unbelievable. With about 100 to go I summon a tiny kick, a lockup won’t matter at this point. The announcer yells my name and says under 2:57. 2:56:57 gun time, 2:56:52 chip time. Through all the struggle I’d been keeping my miles in the low 6:50s. Surprising but great.

Overall Thoughts: I am relieved and stoked. I’m not 100% sure I’ll get in, but it’s almost 90 seconds faster than last year’s marker, and the VF shoes and new standard were out last year so hopefully there’s a little stagnation. In past years it’s dropped 20-1:20. I took a risk going off on my own at 14, but I almost kept an even split despite a brutally tough last 5. Interested to hear you’re guys’ thoughts on that. I put it down to conditioning and mileage. I trained about 15 weeks for this one (July 4 on ), and peaked at maybe 55 mpw with an average of 45. Think I just need to run more if I want to have my legs hold up the last 4-5 of the 26.2.

Other Impressions: Great BQ scene. People go here to do that I see why. It’s reasonably priced, and the course is pretty ideal with enough variation to work everything just enough. HS volunteers were great. About 1000 finishers in the marathon, I finished 53rd. Logistics are very easy with none of the nonsense of waiting in corral for hours or fighting to get to where you want to start. The marathon and half-marathon starts are wisely separated. It was well-marked, I just wish the clocks at the mile marks had been more consistently working. Got narrow at times, but not problematic. If you aim to run between 2:56-3:45 to nab a qualifier this is a great event to do it.

Slo - BEASTLY performance last week and great race recap. During a 100 mile week, that's insane.

TL - HEY-O!!! Congrats, glad to have you in the sub-3 club. Really well done. It's so hard to say on Boston, especially in that 18-34 male standard. I'm glad I'll be 35 by the time Boston 2021 rolls around, giving me an 8:38 cushion. Great race report.

Dr C. - living up to the name and CRUSHING IT. Those 8 seconds are out there if you want them. Really impressive performance.

Pappy - solid 4-miler! Bet that felt pretty good.

JQ - What in the world are you doing that workout class for??? Hopefully, the aches and pains are subsiding and this is no more than a cautionary tale close to future big races.

DW - Columbus? How did it go?

Sub-6 - I think I recall reading your post last week talking about "if I do a 2020 marathon.." Already checking on Spring possibilities, I like it. Hope the recovery is going well.

GT - My God, man, that Tuesday workout is on another level. You're looking at another 300+ mile month, I take it. A year ago I was just behind you, and you've elevated to another level. What's made the difference? The early year speed work? Gt Jr sleeping through the night?

Stone - Rounding into shape quite nicely. Glad Mrs. is back at it, as well.

RRR - Yikes, hope the recovery is quick. Your mileage has been off the charts, and the workouts indicate peak level fitness.

Easy week for me after Chicago.

20 miles run / 27 miles bike.

I'm doing a small, local 50 miler in two weeks. No expectations other than getting through the damn thing. Overwhelmingly flat, and on the path I run most days. Have wanted to attempt a 50 at some point, and decided this was a great time if I felt good after Chicago.

Looking back, I backed myself against a wall with Chicago. Had 12 weeks. Started slowly, but ramped up really quick, with 7 core weeks averaging 69 miles, peaking at 78. I think 12 or 13 weeks is about right for me, but instead of starting around 50 miles with a rust-buster 20 minute 5k, would like to be closer to 70 from the word go, with quite a bit quicker 5k. Went from a 6:32 average mile in a 5k to a 6:43 average in a marathon over 11 weeks tells me there's more in the tank if I'm getting to the core training better prepared.

Looking ahead, will probably target a spring 5k or two and HM. Will do a Fall marathon, likely Chicago again.

Will get into the weight room in the next month or so and will work on speed stuff (hills/200/400/600/hills) in the winter. Really feel like developing my strength to weight ratio to squeeze a few extra inches from my stride could make a big difference. My legs are fat genetically, so they present the opportunity for more strength. The downside is I'll never be close to the featherweights.

So...checking in with a few quick comments...sorry for the delay - race and then travel yesterday, and I don't post well on LR from my phone.

Huge congrats to TL, Pappy, and DrCrusher on great races!

Pappy - well executed and you certainly smashed your goal

DrCrusher - I hear you about those 8 seconds. But still, a much better age graded performance and a great sign for a few weeks from now.

TL - huge congrats on the race - what a great day! And squeaking under 2:57 is awesome.

***

As for me...

Female, 45, 5'4", 105

PRs 5:25/18:51/38:56/1:02:28/1:24:22/2:57:42

Goal races: Columbus Half-Marathon, Indianapolis Monumental Marathon

Goal times: 18:30 for 5K, 1:23:xx for half, sub-2:55 for full

52 miles, 90 minutes of pool-running, and 500 yards of swimming

M: 6 miles very easy (9:10), yoga, 3 miles very easy (8:39), drills/strides, and 30 minutes pool-running.

T: 11 miles, including a track workout of 2x1600, 2x800 in 6:12, 6:08, 2:56, 2:55,. Recoveries were 4:35/4:45 after the 1600s, 2:30 between 800s. Followed with injury prevention work and 500 yards recovery swimming.

W: 7 miles very easy (9:02), core, and DIY yoga.

Th: Light upper body weights/core, DIY yoga, and 1 hour pool-running

F: 7 miles, including 1 mile up-tempo (6:09) and DIY yoga.

Sa: 2 miles very easy (9:06) and DIY yoga.

Su: just under 3 miles warm-up, and then Columbus Half-Marathon in 84:08.

Ran a small (14 second) PR at Columbus, but significantly slower than I had expected to run.

I had some health challenges this week - ulcerative colitis flare earlier in the week (went on mesalamine for 2 days to try to tamp it down before the race) and then had some challenges with the ragweed while in Columbus. Breathing was generally not awful, but not quite 100% (but I've run some good races with slightly iffy breathing). Had an asthma attack on Friday night while in Columbus (while reading in bed, of all things....) and another one after finishing the race on Sunday. So just a frustrating week and weekend.

I thought I paced the race well - started conservative and then picked up a solid pace. But I just ran out of gas in the last third and grinded it out in a marathon shuffle, rather than closing well.

Not a huge confidence boost to struggle to finish 13.1 when you have 26.2 in a few weeks. I'd like to think that this result was due to the health challenges, and not a reflection of my fitness. But hard to objectively parse what is health versus fitness versus excuse making.

Splits were:

Miles 1-2: 13:21

Mile 3: 6:11

Mile 4: 6:21

Mile 5: 6:21

Mile 6: 6:15

Mile 7: 6:32

Mile 8: 6:29

Mile 9: 6:18

Mile 10: 6:26

Mile 11: 6:32

Mile 12: 6:26

Mile 13: 5:41 for .9 (6:18 pace)

last .21: 1:15 (6:00 pace)

Race has an uphill start and a downhill finish, and some gentle inclines/declines throughout. Miles 10-13 is where I should have/wanted to be faster, but I just felt drained and shuffling, with locked quads.