Road Racing and Training Thread - Week Ending 11/3/19 (NYC Marathon Edition)

The legend of JQ continues. A 5:15 second miles.

Stones man. Geez.

Wooohoooo JQ! Spectacular!

Thanks again everyone so much for the support! Here's all the owed race and week details:

This marks the completion of all my 2019 goals set at the beginning of the year! (Sub 2:40 M, Sub 17 5K, Sub 5:00 mile)

M25, 128lbs, 5'7"

PRs: 4:38 mile, 16:10 5K, 1:14:30 HM, 2:36:23 M

=== 10/28/19 - 11/03/19: 55.8 miles ===

> Mon

#1 (5:57): 7.01 miles @7:65, followed by flight

> Tue

#1 (6:06): 6.64 miles @6:51, 4x(5’ on, 2’ jog) + 4 strides

5:58, 5:55, 5:52, 5:48

> Wed

#1 (6:11): 5.89 miles @8:01, w/ 4x strides

> Thu

#1 (13:08): 2.62 miles @8:31, post red-eye flight

> Fri

#1 (6:05): 4.03 miles @6:26, 2mi @MP

> Sat

#1 (7:04): 3.33 miles @7:48, w/ 4x strides

> Sun

#1 (9:40): 26.2 miles, NYC Marathon Race

> Notes

Travel sucked, felt kinda crappy the whole last taper week, but a big day-in Saturday patched me up decently well!

> TCS New York City Marathon - 2:36:23 (5:58/mi)

Official 5K splits:

17:58 (5:45/mi), 36:09 (5:58/mi),

54:29 (5:47/mi), 1:12:54 (6:04/mi), 1:17:01 (half, 6:03/mi),

1:31:45 (6:22/mi), 1:50:12 (6:00/mi),

2:08:56 (6:01/mi), 2:28:05 (5:59/mi), 2:36:23 (finish, 6:03/mi)

Mile splits (watch):

6:10, 5:14, 5:48, 5:49, 5:49,

5:47, 5:51, 5:54, 5:54, 5:48,

6:01, 5:51, 5:59, 5:57, 6:06,

6:09, 5:58, 6:00, 5:58, 6:06,

6:02, 6:01, 6:07, 6:22, 6:02

6:03, 6:03/mi (0.2)

Goals:

Gave myself a range of 5:55-6:05/mi. Main target was 2:37, B goal was sub 2:40 (2019 goal), and stretch was whatever I could muster beyond that!

Pre-race:

Everything here went smoothly and according to plan, notables were that time in village actually passed by pretty quick, between resting and trying to get in bathroom breaks. After I left for the commute at around 5:30, I ate absolutely nothing aside from a gel 30 minutes before and maybe 2 sips of water. Thankful that this worked well! A huge difference from having way too much pre-race at Boston and ending up with GI issues. Jogged maybe 5 minutes and then immediately tried to get a good spot as the corral started moving toward the bridge. I was about 10 rows of people behind the front, and ended up taking just ~20 seconds to cross the line. Nice!

Miles 1-10:

Weather temps were pretty much perfect, mid 40s - low 50s throughout. Wind was no higher than 7mph, roughly W and N, there were a few stretches where the wind was a little annoying, but nothing to complain about. Had standard half tights and tank, with some throwaway gloves.

First mile definitely had some elbowing and zig zagging, but very quickly had enough space to run freely. My initial plan was to budget 6:20-6:30 for the first mile up the bridge, and ended up at 6:10 so a bit quicker, but I was feeling good (general theme of this first section…). Okay so the downhill mile next was definitely tough to control. I just tried to let gravity do the work and roll down, which netted me a 5:14. I constantly repeated “relaxed is fast” here and throughout the race, and the next 8 miles went by uneventfully. I kept running by feel and every time I checked the splits they were way ahead of schedule. Started getting the idea here that I might be able to pull something wild like 2:33-2:35, but I was also cautious because I knew it was going to be harder later in the race. Still, it felt so nice that in my mind I was still holding back for the rest of the race. Definitely not what really happened, but that’s the adrenaline and energy of the streets getting to me! Gels were planned and executed every 5 miles, so 5 and 10 here.

Miles 11-16:

These splits were now shifting more toward the high 5:5x and 6:0x, which is what I was expecting pre-race, so I let them roll by, knowing if I still had faster miles in me, they should be saved for later. I know mile 16 is over the Queensboro bridge and into Manhattan, so I focus on getting there. This is also where my girlfriend planned to catch me, so I was extra excited! Unfortunately I completely missed her in the huge crowds, and kept searching for a good mile into 17 before I realized it was a lost cause. Rats!

Miles 17-20:

Was nice to be off one of the big bridges so clicked off a few miles averaging around 6:00. Was really excited to hit mile 20, daydreaming that I might have it in me to pick up the pace from there (maybe next time…). Focus was certainly getting a bit hazy, but I felt pretty confident here if I didn’t completely fall over, I had a really solid shot at my main target still.

Miles 21-24:

OOF yeah picking it up absolutely did not happen. My legs felt way slower than I was actually going, and I was actually amazed that I was still more or less clicking off low/mid 6:00s here. At this point I was now very convinced I wouldn’t be pulling any superhero finishes. Mile 24 was very much a slog up the final boss hill and I started to get intermittent twitches of cramping in various parts of the leg. Here I was thinking to myself: yikes, here’s the boomerang back for the aggressive start. Still, I make it through and now all that’s left is some rolling hills in Central Park. Should be easy right?? I’ve run in this park a bajillion times.

Miles 25-finish:

Oddly enough, the park felt absolutely alien going clockwise (I always run the park counter, as do most others). Although it was rolling, it was one of those states where it always felt like uphill. I actually do believe I had the ability to start pushing the pace, but also knew my legs might give if I did. There were about 4-5 instances where I there jerky movement steps where I would cramp for a split second. Just hold it together! I kept telling myself. All I had to do was not seize up and roughly hold the current pace and 2:36:xx was 100% possible. So I boringly ran steadily for two miles, trying to keep form together and stepping a little awkwardly here and there. Caught sight of my girlfriend at the finish which was really awesome! Mustered a smile and a few arm raises (which nearly cramped my arms haha) but crossed the line feeling extremely satisfied! Everything somehow worked out in the end, despite racing pretty recklessly. Nearly 10 minute PR and a huge pace milestone that I was hoping really hard that I would hit! YAY. Time to defer my CIM registration to next year and take a much needed break!

Post-race:

Okay NYCM is definitely a logistical spectacle, but holy cow, the final 1 mile march from finish line to re-union point was nearly second marathon on its own. I really ran to my limits there at the end and if I had to run another mile I would have dropped to the floor. Greatest perk was definitely getting to go immediately home in the city and order some timeless delivery pizza.

Best of success to you, Napper, as you head toward St. Jude. You will rock.

As for me, I will don bib 537 at Richmond.

Hi all,

Some background: I posted fairly regularly on here and the HS thread in 2015 and 2016 (my 9th and 10th grade XC years). Back then, I was a 4:4x (1600) and 10:0x (3200) guy. I was inconsistent with injuries and health issues the rest of high school, and just recently decided to run under NIRCA after fine-tuning my biomechanics and diet.

Thought I might as well hop on this thread again, especially with all the positivity going around. I'm happy to see so many familiar names!

Male, 18 (College Freshman), 6'1",150 lbs

PRs to Beat (Assuming I won't be racing HS distances anytime soon): 8k XC- 27:31 (10/2019); HM- 1:21:34 (12/2015)

Tentative upcoming races (if I am healthy): NIRCA Nationals 8k 11/16; Footlocker Midwest Regionals 5k 11/30

Context for this week: Had tendon pain near metatarsals after last race on 10/12 (likely uneven footing and/or increasing mileage too quickly), and wore a boot around campus for 12 days for precaution. Around 2.5 weeks off running in total before cleared by doctor.

M: 30 min. on stationary bike w/ 8 x (:30 hard/1:30 easy) after 10 minutes

T (boot off in AM): 15 min. moderate on elliptical + walking to/from classes

W: 30 min. on elliptical w/ 8 x (1:00 hard/1:00 easy)

Th: 10 min. at 8:00 pace on treadmill + 20 min. moderate on elliptical

F: 15 min. at 7:30 pace on treadmill + 15 min. moderate on elliptical

Sat: 4 mi. spread over a few hours (warming up, cooling down, and cheering team at NIRCA Regionals)

Sun: 30 min. moderate on elliptical

Not expecting much for my upcoming races. Just hoping to (gradually) build mileage, and possibly enter the longer road racing scene in the future.

Great work, JQ!!!! Well deserved. You worked your tail off.

M42, 5'10 145ish

Goal Race: CIM 12/8 - Expectation is for it to be a building block / practice 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 due to 0 air resistance)

MaxHR ~ 196 bpm

Irritated my glute while stretching on Monday so took several days off to get it right.

*Mon - 60 min @ 8:58 (115 bpm)

Tue - REST

Wed - REST

Thur - REST

*Fri #1 - 6 Miles with last mile in 5:53 (164 bpm) Avg 8:20 (124 bpm)

*Fri #2 - 45 min @ 9:43 (107 bpm)

Sat #1 - 13 miles @ 6:37 (157 bpm)

*Sat #2 - 35 min @ 5% Incline 10:21 (124 bpm)

Sun #1 - 9 Miles with last mile at 6:18 (155 bpm) Avg 7:35 (146 bpm)

Sun #2 - 45 min @ Very Hilly 9:30 (126 bpm)

Weekly Totals

Miles: 47.8 Miles

Duration: 6:31

Elevation Gain: 1960 ft

Male, 51 yo, 5’7”, 129 lbs

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

Looking forward to reading JQ's race report! Y'all continue to inspire!

My week was quirky. Only Q was my HM race. With 11 weeks left to prepare, I need less quirky and more worky.

Very long race report, heavy on psychology, below. Feel free to skip it. Writing it out just helps me to consolidate some feelings and impressions. My pace for this race was slower than my M pace workout last Sunday, but the effort felt so much harder. Go figure. My avg pace was also the same as last year, though the conditions this year were tougher.

Race Report

Sticking with the theme of race the people, not the watch, I toed the line hoping to equal last year’s 7th/2nd performance. Bang and 5 guys are gone out to the front, then a pack of 4 including myself. I wanted the pack to stay together because of the serious headwind and my thoughts were, “I hope I can hang with these guys.”

This is always my default position. I experienced the same type of thoughts in the 10k a few weeks back. I always assume that I’m the inadequately prepared runner. I forget which sports psychology book I read that talked about “imposter syndrome,” the mindset that makes you feel your identity as a successful person is going to be exposed as fraudulent. I thought I had gotten past that, but these couple of races tell me I am still susceptible to those kinds of thoughts.

The pack disintegrated by 4k. The race was an out and back with long straight stretches. The marathoners and 10kers were out ahead of us, but by 4km we were well into the back of those packs. Ahead of me by 100 meters or more was 5th place in deep blue, and I know he is younger than me. Lotta hair. Probably 300 meters ahead is 4th, one of the dozens of yellow race shirts, but I thought I still knew which guy I was aiming for. I thought he appeared to be my age group when I took inventory at the start line.

Again, my mindset is “6th place is one better than last year’s 7th... if I can just hang on.” My default position is that I can’t catch the people in front of me. My assumption is that I’m the one who’s gonna crash. At this point, however, I caught myself. I realized what I was doing. I literally flashed back to the last 10k race where I just stayed within myself and slowly gained ground. I decided to keep my eye on deep blue. Top 5, after all, would be nice.

I notice that deep blue is starting to look at his watch more and more often. I definitely know what that means since I have been there so many times. He’s thinking “I’m working so hard just to maintain THIS pace?!?” I’m thinking he went out with a goal pace in mind, but didn’t account for the headwind. Closer and closer. After down-and-up underpass, I am on his heels. I stay there for a minute or two to get my rhythm back after that down-and-up and then pass. I say “good morning” as I pass at about the 9k mark I estimate.

But 4th place is still a dot...no... no longer a dot... a blob on the horizon. I’ll be able to get a better idea of where he’s at after the turnaround. But I’m definitely gaining. And here come the leaders after the turn. 1st place guy looks confident. A few steps behind, 2nd place guy looks done. Third place guy... where the heck is 3rd place guy? I must have missed him among the marathoners also turning here. 4th place guy is not really all that far ahead, and I decide to stick to the script. My effort feels right; make him prove he is stronger than me.

As I go through the turnaround, I can see that there are a bunch of people who are probably having the same thoughts about me. I “panicked” a bit here, and pushed a bit harder than I should have at the half-way point, but I caught myself and came back under the redline. 4th place guy is getting larger on the horizon and it is clear that there is still enough road to catch him. Again, I’m on his heels after an up-and-down, collect myself, and pass.

Now, I’ve got no visible HMers ahead of me to chase. Now, it’s me against me. I won’t look at the watch. Now, I start to push a bit, worried about the unseen people chasing me. I’m thinking, “Look at you. You won’t push to chase a carrot, but you will push to avoid the stick.”

Now, at 15km, there aren’t even any marathoners left ahead of me. At 18km I was ready to be done, but I tried to keep that feeling of working just slightly harder than I wanted to be working because I need to work on that attitude. I know I’m not going any faster, but I sure am working harder. At 21km, I began devising ways to torture the moran who measured the course. At 21.3ish, I pass a volunteer who gives me a shout of encouragement. A few seconds later, I can hear him do the same for someone else. Someone else?!? Oh hell no. Suddenly I’m sprinting (got the HR up to 195!) and cross the 21.5km finish line and I’m very close to puking.

Then I get the good news. Apparently I had passed one of the other early leaders at some point without noticing. I was 3rd overall, 1st AG, and very happy that I put in the sprint at the end.

M35, 6’-1, 155

PB / SB:

Mile 4:06 / NT

5k 14:32 / 15:24

10k 31:30 / NT

Half 1:08:30 / 1:08:30

Full 2:34:50 / NT

Upcoming Races:

12/8- Marathon (CIM)

1/19- Half Marathon (Houston)

M: recovery, 7M

T: recovery, 9M

W: recovery, 9M

T: easy, 14M

F: easy, 10M

S: off, —

S: long run, 24M, last 12M @ 5:55->5:35

11/3 Total 73 (6d)

10/27 Total 62 (6d), Race HM (1:08:30)

10/20 Total: 73 (6d), LR=19

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

10/6 Total 63 (6d), Race 10M (52:45)

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), Race 5k (15:38)

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

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

45 year old guy 5’6 128

PR: 16:29* 5K 33:59 10K 1:15 half 2:42 full

Next race: CIM 12/8

66.2 miles 7:34

Mon: 2.3 miles on OTF treadmill around 6:00 pace.. aggravated back muscles doing a 13 1/2 minute row in my Orange Theory Hell Week workout

Tue: 2.1 miles total treadmill intervals at Orange Theory + PM 8.1 miles@8:20 (sore back)

Wed: AM Orange Theory treadmill 2.3 miles total + PM 8 miles treadmill speed at 7:30 pace (sore back)

Thu: Treadmill 3x1 with 0.25 rec 0.5 WU 0.5 CD (5:25, 5:25, 5:11) back getting better

Friday: treadmill progression 6.2@6:55

Sat: Company 5K (short only 2.95 miles per my Garmin GPS) 15:38 1st overall converts to 16:29 for 3.11 miles, plus 2x3 mile relay legs with partner at 6:46, 7:13 pace for team relay win

Sunday: 21 miles at 6:26 avg with 8 “MPish”between 6:03-6:11

Lower mileage than planned week because of back pain issues and Halloween night (no time for double).. hope to get back to 100 miles this week

Coach Jeff ROC wrote:

Race Report

...

This is always my default position. I experienced the same type of thoughts in the 10k a few weeks back. I always assume that I’m the inadequately prepared runner. I forget which sports psychology book I read that talked about “imposter syndrome,” the mindset that makes you feel your identity as a successful person is going to be exposed as fraudulent. I thought I had gotten past that, but these couple of races tell me I am still susceptible to those kinds of thoughts.

…

Then I get the good news. Apparently I had passed one of the other early leaders at some point without noticing. I was 3rd overall, 1st AG, and very happy that I put in the sprint at the end.

Re: Imposter syndrome - I remember reading that at the start of races, Meb would balance that out by looking at those with faster PRs, and rationalizing that some would have stomach troubles, or injuries that popped back up, or just bad days, and so he was still very capable of placing high or winning.

Re: sprint at the end. Good for you! I've come to believe that one should always empty the tank at the end of a race (unless it's a preliminary heat or similar). It's hard to be running so hard and then reach for that even higher gear, but it becomes a little easier with practice. And each race is an opportunity to practice.

Well done Coach Jeff. And great report.

Also enjoyed JQ’s report. Having shuffled thru the last 10k at NYC I can’t attest it is just brutal. Props to JQ for gutting it out for a massive PR.

Male, 26, 6’4”, 145lbs

PRs: 4:54 (mile), 16:56, 1:18:00, 28:01 (8k 2015), 2:47:14 (all 2018 but 8k)

Goal: Club XC Nationals 10k: ~35min 10k

Mn - 8 @ 6:55s, 8x12s strides

Tu - 2x3200, 1600 + WU/WD = 10.5

Wd - OFF

Th - AM: 5 @ 8:30s

Fr - OFF

Sa - 3mi Tempo + WU/WD = 8

Su - 11.5 @ 8:00

Tu - 11:39 11:32 5:51, 400rec between 32s and 800 between 32 and the 16

Th - 18:10, despite being 8s/mi slower than last week, I was pretty happy since I was close to dropping out before 1mi because of how blah I felt. Stuck with it when I saw a 6:03 first mile when it felt like 6:20s. (I'm fairly certain it felt bad because I bassically didnt run the 3 days previous).

General - Felt like I barely ran this week. some midweek lack of motivation it seems, some storms and holloween did get in the way of wd/th runs since we had people over both nights right after work. Hope to get back at it this week with at least 60-65 miles w/ workouts and strides

How did RunGuy Midwest do at the 50M? I didnt see 2019 results posted yet on the website. nice job JQ at NYC

A couple comments...

First of all, HUGE congrats to jot quill for a gutsy and just plain awesome run at NYC. Great performance on a tough course. Sub 2:30 at CIM next year... it's coming. You've got it in you.

Stone - Solid week even with 2 rest days. Seems those rest days calmed down the soleus and you were back at it. that 21 miler was some really serious work with 10 at MP.

OR - Nice week as usual. Excited to see Richmond go down.

aj - The legend continues and grows with a crazy double... what's the weather look like for Indy? Livestreaming? I'd die if i saw a shirtless giraffe on the streets of Indianapolis.

slo - I see you say it might be mid-20's in Indy... yikes. Rest up. At this point, it's probably way more important than any running you could be doing.

rrr - Sounds like things are on the upswing. Keep up the fitness and let loose at Indy.

GT - Rest up. Illnesses are abound this time of year, i'm getting over one myself.

As for my week...

M/36/145/6'

Upcoming Races - Turkey Trot, XC 5k, Maybe club XC nats...

PR - 16:49 5k

A CRAZY week of travel for me. Went on 5am flight out to San Fran (I'm in PA) on Monday. Red Eye Tuesday night into Charlotte for the day Wednesday, Flight home on Thursday morning. Caught a cold (b/c it was bound to happen), but ran through it all. Then, on Saturday, something really flared up on my right leg. Lower front outside shin area... maybe Peroneus... either way, did not want to push it on Sunday even though I felt I could have run. I'll test it out today and see where I am. Feel about 90% today. So only time and testing it will tell. Just got really sore, a bit swollen, and really hurt upon dorsiflexion of my foot. Let me know if anyone has any insight there.

M - 7.58 miles in SF

T - 7.45 miles in SF

W - 6 miles on Treadmill in Charlotte, was POURING

Th - 8 miles in Charlotte

F - 13.1 back in PA at 7:02 pace, last 3 were 6:41, 6:20, 5:49. Felt amazing

Sa - Painful 6 .2 miles at 7:09

Su - Rest

48.3 miles total, which is pretty good considering the circumstances and the day off. Hoping to get back to work and workouts this week. Probably needed a down week anyway. I've been up around 60 miles for the past 10+ weeks, which is more mileage than I've ever done. But have felt great doing it. Funny thing was, on my Friday run I was thinking about how great my entire body felt and how surprising that was to me. I did that run on a gravel loop that was a bit uneven (7 of the 13 miles on the gravel), wondering if that played a role in my little niggle. We'll see.

Great weeks everyone.

Congrats to JQ and awesome race report Coach Jeff.

@CoachJeff Definitely gonna take your approach in some of my future races. At my Turkey Trot (and other future races) I think I'm going to have some extended stretches where I'll be chasing and just need to keep working and trying to pass people even as it hurts and it'd be easy to pack it in or focus solely on time.

@JQ Great job. It was cathartic reading about your last 6 miles as it's exactly how I felt in mine. And also I've run the Park clockwise maybe once in the 100 times I've done it, that would definitely feel weird.

My week was meh. Finally I think took off the time required for my knee. On Saturday I was at a wedding, bride is an avid runner (I think 2:39 at CIM a few years back). I ran easy with the fiancee and while I felt the knee and didn't worsen at all afterwards, and I am now hopeful I'm actually past it...Will give it a shot tonight. If it's good I'll do mostly easy this week with a Thursday workout with some speed.

I haven't posted here in awhile, but looking forward to racing Outside Runner @ Richmond Marathon in about 12 days! :)

Sunday- Koala Houston half marathon 1:16:19 went out a little hot and ran the first 5k at 5:30 pace and paid for it the last couple of miles.

pm- 5 miles

Monday- 6 miles easy

Tuesday- 4 miles easy

Wednesday- am- 6 miles

pm- 6 miles with 10X hills @ 5% incline on the teadmill @ around 5k-10k effort.

Thursday- 6 miles

Friday- Lunch Run - 6 miles

pm- 4 miles

Saturday- Alex's 5k 16:44

pm- 9 mile run

Stone Cutter - certainly not a fun time to gave to take time off due to a flareup. Glad the longrun went well, how were the "OG VF"?

outsiderunner - solid two workouts (and good surrounding mileage). Two weeks till the big day

NiceGuy - congrats on another mileage PR week, your taper plan looks good

AJ - solid workout, you going to do a light workout(3x1 @ M) this week or is your last quality day really ~12days before?

slo - hopefully the taper will help with the energy(sleep) issue. best of luck

Mrs. Stone - paces on that LR workout looks good compared to goal MP. good she was able to speed up on the two shorter reps

hoggy jobber - nice consistency, probably good to take a day off next week, don't drop volume/quality too much though since a 3 week taper isnt needed from your mileage and race distance

Darkwave - solid tuesday workout, my wife didn't hit anything near those paces leading into her marathon. How come the 7min pace work at the end of Sunday's Run? (I'll go more indepth into this question once you answer, as it might not be as relevant given you are 1 week out from race day). looking at the pictures: that's not a little tree! hopefully the damage is minimal

GT - Pretty sure you have passed me in terms of lifetime-peak fitness with those two workouts.

Bdubs - sorry about the midrace twinge, onward

Sub 6 - "It’s funny how much faster easy pace is at half the mileage and no workouts." - I agree completely

drcrusher - looking good for philly, you've strung together some consistent weeks (+1 to Stone's comment)

Napper - solid week, sorry about treadmill

JQ - "where dreams become reality", great job. you are a great example how high mileage and hard work pay off

IllinoisRunner - good luck getting back into shape, I'm a fellow NIRCA racer as well (circa 2012-2016)

Coach Jeff ROC - with 11 weeks to the big day don't let the HM weight too heavily on you. "I know he is younger than me. Lotta hair" - funny, "good morning" the psychological warfare I see. great job with 3OA

LancRunner - made good of a busy week, we can do some 5k specific workouts when you get back to the track

-RunnerSam

J Quill- hammering and that’s only the beginning. Seriously, you could be looking at chasing an OTQ for 2024 or 28.

BDubs- still a solid race. Get a sub-elite or transfer entry for the half at Grandma’s and we’ll hammer together.

Daylight savings came at the perfect timing. Energy coming back

Seeing if I can catch some comments in here on very spotty airplane WiFi...

Stone: That's a really strong long run, even mini tapered. Prospects looking really good 6 weeks out. I usually consider a 10E 10M type to be a tough capstone workout so really excited for your run at CIM!

OR: Fall weather is certainly something else! Stoked to see you beast it up in Richmond! That's a monster LR workout 2 weeks out, you are looking very fit my friend! Stay healthy, get some taper in, and you're going to destroy Richmond.

NiceGuy: Mileage PRs on Mileage PRs! Looking strong heading toward a taper.

AJ: You're a beast lining up this double and throwing together that strong Tue workout. Excited to follow -- sub 2:40 on lock!

slo: Next weekend is going to be on fire with you racers. Sending all the mojo to you folks! I've no doubts that you are fit as hell, hope everything comes together morning of -- hip, health, weather.

RRR: Hoping all the less running will be a blessing in disguise for you -- and that it all comes together when you toe the line! I get the feeling out of shape even when I can run at 100% before a race. You got this!

hobby jogger: Looking solid 3 weeks out, looking forward to your race!

legendre: A lot of solid looking work, given the weather and digestion issues, I think you've definitely got a good shot at the 75.

hiphopping: Great week there. Just at a glance from some of these workouts I think your Sub-3 goal is very within reach and maybe even too soft. Very excited to see how your HM goes! I think your plan is sound, hoping for some positive surprises there!

darkwave: !! That's some scary stuff with the tree! Glad to hear everyone okay!! Just when spooky season was supposed to be over... Excited to follow your race, everything looks like it's coming together.

GT: Some blazing intervals in there! Time to taper down and throw down. Reading everyone's leadup to next weekend is getting me so so so excited. Crush it!

Bdubs: Sorry to hear about the cramping, well done on a PR and gutting it out despite it all! You'll definitely crush it next time, and even harder than your goal now!

Sub 6:00: Slow miles vanished! Breaking 5:00 sounds like a fun time trial! And short enough... I have never tried and still can't imagine keeping it together for a 5K TT.

drcrusher: Happy early birthday!! Looking really really solid. Even if your final M-pace doesn't go according to plan or heck even happen, I think you can still be very very happy about all the hay in the barn!

Napper: Solid week! Heh I'm actually kind of looking forward to mixing it up on the treadmill on some off season winter running. Sounds insane, but I guess anything can sound fun if it's different and the pressure if off from a big marathon cycle!

IlliniosRunner: Welcome back to the thread! Hope you bounce back soon -- keep being smart with cross training!

BHV: Loving the 115 BPM mon :D. And hitting 5% incline at 124 is very impressive, no matter the pace. Nice week!

Coach Jeff: Congrats on the placing!! That's a pretty great win when you're racing people and not the watch! Wouldn't worry too much about the pace, especially when you weren't racing for it. Way to crush it!

GNR1: Another congrats on that killer HM last week!

Bruin1996: Nice overall W for the company 5K! That's speedy AF, especially with what I'm assuming was a pretty big solo lead run!

RunnerSam: Toughing it out on a tempo that feels rough after the 1st mile is a huge mental challenge. Some good work all around!

LancRunner: Thanks! You hit the nail right on the head with what I've started to think about for next year... I'll dream big and see if it's possible! Damn that's a rough week of travel and sickness, do not envy. Hope that flare up fizzles out soon!

TL: Antsy to get right back in the thick of it huh :P? Hope you're back at 100% with the knee soon!

Ruun3rgirl123: Nice half race! Whew that is indeed a blazing first 5K, very impressive to regroup back from that.

M: off

T: 4

W: 6.5, first snow of the year always makes for an enjoyable run

Th: off

F: off, lazy

S: 6.5 + 90min yoga arm balances

S: 9.5 at just sub 7 pace, still got it haha