JQ. What an effing run. Good gawd boys.
Gotta b hard to walk around w stones that big.
Thread mojo is rolling. And we still have Indy and Richmond and Cim looming large. Among other things.
JQ. What an effing run. Good gawd boys.
Gotta b hard to walk around w stones that big.
Thread mojo is rolling. And we still have Indy and Richmond and Cim looming large. Among other things.
Great running JQ. Congrats!
And...Jot Quill just smashed his goal! 2:36:23!
10+ min PR. Gee whiz.
Well done JQ. Way to hang tough there at the end.
Congrats JQ! Super run!
The Stone Cutter
Stress management is newer an easy thing; very solid workout on Saturday!
outsiderunner
Lot's of specific work with strong finish! Do you start tapering the next week?
NiceGuy
This 21 miler is insane ~ 30% of weekly mileage. Recover well!
angryjohnny & slo-twitch
Good luck for Indy! You may throw in few surges at MP or strides here-and-there. I feel like it helps to maintain muscle tension on taper week.
runrincerepeat
keep your head up!
hoggy jobber & highhoppingworm
Solid weeks! Make sure to take 1 week easy for every 3 weeks.
Gordon Tremeshko
Solid 4 x 2mi! I tried it once and failed miserably. Planning to do it the next week. Do you target race pace or LT on these intervals? How slow is your recovery?
JQ! JQ!JQ!
JQ - YOU ROCK! Another legendary RR&T performance...and on the biggest stage, too.
Yes, RRR, there is more to come this fall...
legendre wrote:
outsiderunner
Lot's of specific work with strong finish! Do you start tapering the next week?
Yes, the taper begins next week. To be precise, it begins officially after Wednesday's workout. The mastermind (Stone) has been at the task, and I am looking forward to getting to the starting line...I want to pull an "OR JQ."
HM PR...1:12:08, but it was so disappointing.
The course has all the hills in the first 4 miles. So I went through 4 miles in 21:50, feeling GREAT. At 5, one guy in the group I was running with made a move. I thought, "I feel great, I'm going after sub 70" ...and I did feel great. Low 520s felt easy. Around mile 6 I noticed a twinge in my ankle. By 7, I knew I had full on cramping issues. 10-13 were just awful, trying to keep my feet from flopping around and my calves (calfs?) from completely locking up.
I'll take the PR, but there was so much more out there. I really felt like I could've run a 3145 10k today.
Thanks for the support.
Big run, JQ! Have to admit I got a little worried seeing some slower miles after a fast start (bridges?), but awesome to see you pull through.
———————————-
M35, 5’10”, bigger
2019 bests:
5k - 16:01 (flat)
5k - 15:27 (+68’ / -270’)
Boston - 2:30:21
Chicago - 2:25:12
“If you think police are arresting people for climbing poles today, I’ve got another story.”
Possible upcoming:
12/8 - 15k or
12/15 - Half
Mo: 5 @ 7:11
Tu: 7 @ 7:19
We: 8 @ 6:16
Th: 6 @ 7:25
Fr: 8 @ 6:29
Sa: 10 @ 6:08 (finish 5:58, 5:32)
Su: 8 @ 6:24
Total: 52 miles
It’s funny how much faster easy pace is at half the mileage and no workouts.
Extensor tendons are still a bit grumpy.
Things I haven’t done this decade (except downhill), and might be worth a time trial:
1. Broken 16:00 in a 5k
2. Broken 5:00 in a mile/1600
Probably not doing that 10k next weekend. Might go for a hiking trip instead if the weather is nice.
Just wanted to congratulate JQ for crushing a huge PR at NYC Marathon with his 2:36. Awesome racing! I will post my week a little later...
Sub 6:00 wrote:
Big run, JQ! Have to admit I got a little worried seeing some slower miles after a fast start (bridges?), but awesome to see you pull through.
I've been wondering if that first mat was off. Everyone I was tracking had a notably fast first 5k, including people who are normally pretty smart in their racing.
BDubs - I'm sorry. That sounds rough. I guess the good news is a) the PR (as you observed yourself), b) the fact that you can obviously run faster and c) that you can bounce back fairly quickly from a half and take another swing at the distance, if you so choose.
Watched the NYC Marathon after my long run today, always gets me fired up, so nice to hear that JQ had such a good day.
F42 (for 5 more days). 5'6" and presently at 110 lb.
Last goal race for 2019: Philadelphia Marathon, 11/24
Last 70-mile week for the season.
Mo: off
Tu: 10.6 E
We: 10.6 done as 1 E + 8 M + 1.6 E. It was a pretty perfect morning while completely dark at 5-6:30 a.m. which always makes it harder to judge things, and I felt as good again -- completely recovered from the half though it took me a bit to wind up to pace during the first M mile (7:45) but after that I was on. The other 7 miles all ranged between 7:32-7:38 and it was work but comfortable.
Th: 10.6 E in the rain. It was warm, so it was merely unpleasant, not miserable, but my shoes were still damp Friday morning.
Fr: 9 E. Chilly and really windy.
Sa: 11.4 E. Mid-30s, so felt cold. But at least it was calm and I also slept in to 7 a.m. so got to run in the full daylight.
Su: another night of great sleeping which is starting to feel even more important than usual. Chilly again but not quite as cold as yesterday -- 40s. 18.4 mi which I did as: 2 E + 6 M + 2 E + 6 M + 2.4 E. I focused on "winning" each M mile, particularly in that second block of 6; attention and toughness was needed as the wind really kicked up in the last hour and a half out there. In the first 6, miles were 7:37, 37, 37, 38, 34, 34. In the second 6, they were 7:40, 38, 33, 39, 39, 36. I was really feeling the work but I remind myself that on race day I won't have 60 miles in my legs already.
Looking forward to the sun at least coming up during my morning workouts for a while. Having some daylight really makes a difference mentally. I'm going to do one last big M-pace workout at the end of this upcoming week and then I'm going to let myself feel pretty good about all the hay I've put in the barn and just stay healthy during the 2-week taper to Philadelphia.
Stone, your wife doesn't know me at all of course but please let her know I am really rooting for her to bust her PR all to pieces and hit her sub 7:25 target.
WHEW thank you so much everyone!!! Riding the high -- everyone's support and advice this whole year has meant the world to me!
I definitely went out quick, I had a 5:15 or something 2nd mile coming down the bridge. And then in general I kept the pace a too hot but in my head I was keying off of feel / folks around me. Just glad it ended up with enough buffer to still slog it in the last few miles. Holy crap the ending of NYC is tough, and the walk after the race is maybe tougher.
Not my smartest racing but I'm also wondering if I would have had it mentally in me to even/negative split the second half with all those hills!
drcrusher - Your training has been really steady, and built the old-fashioned way with miles stacked upon miles. Certainly you were feeling some cumulative fatigue going into that quality long run today. Very consistent, hard-earned miles. The mental strength you can build in those types of runs is invaluable.
It’s funny you bring up Mrs. Stone. She doesn’t know you, of course, either and she doesn’t really read the thread but she does ask about your training each week since your fitness and goals are somewhat similar.
I’m pretty sure Mrs. Stone and I will both be in attendance on Philly marathon day - it will be cool to see you bust that old PR of yours too.
JQ - Thanks for chiming in. I was wondering about your splits, too. It is very easy to roll down the Verrazano (Grandpa's bridge to me) and get carried away. Also, I tell people all the time how hard those last 3-4 miles of NYC feel. It is a tough race...and you crushed it, my friend.
Jot - way to go man, that course is a real b@stard and you still crushed it!
Legendre-Thanks, yeah it wasn’t pretty but felt good to finish. And a nice week of work for you, sir.
Slo - doing 85 miles two weeks out from a marathon you high-level guys continue to amaze me.
Dcrusher- I’ll be following your Philly taper, I’m trying not to screw mine up this time.
BTW ran in VF 4% today, the flyknits. holy bounce! I put my trainers on after, which are Nike Vomeros, and they felt stiff as a board.
darkwave wrote:
Sub 6:00 wrote:
Big run, JQ! Have to admit I got a little worried seeing some slower miles after a fast start (bridges?), but awesome to see you pull through.
I've been wondering if that first mat was off. Everyone I was tracking had a notably fast first 5k, including people who are normally pretty smart in their racing.
Just watching the start on television got my adrenaline flowing. It would take quite a bit of discipline not to go out a little too fast!
Hope everything turns out all right with the house.