Stone Cutter: Nice 21 mile long run with 10@MP. Very impressive long run! Looking very strong for CIM and happy to hear your soleus has healed up nicely. I have some runner friends who are also going for times around 2:40 at CIM so maybe we could get a small group together to help pace each other at least for the first half (20 miles) of the race.
Outsiderunner: Solid long run with those 4/3/2/1 intervals and nice 2x4 quality workout as well. Sorry to hear about the hamstrings.. I hope they recover 100% before Richmond (I had the same problem with pulled hamstrings right before Tokyo)
Niceguy: Nice week of training especially with that 21 mile long run and the 800 repeats in the middle of your 15 mile MLR. Interesting to see how you plan to taper the miles. I plan to peak at 100 miles this week and next week and then go down to 80/60/30 for the 3 weeks preceding CIM. I used to race in Vomeros and then switched to Vaporfly and have never looked back. (I think the shoe switch helped me to go from a 3:09 at 2017 Mountains 2 Beach to 2:52 at 2017 Chicago)
AJ: Solid HMP/MP tempo run! Good luck running that sub-2:40 at Indy this weekend. Back to back marathon beast Yuki Kawauchi style!
Slo-twitch: Good luck at Indy this weekend! Still doing an impressive amount of miles and some nice workouts 1 week out from Indy. Enjoy the taper this week and good luck getting that sub-2:30.
RRR: Hope you are 100% on race day and can hit that sub-2:40 goal.
Hoggy jobber: I think the consistency in your training is definitely helping with the gains in fitness. Good luck in your upcoming races.
Legendre: Solid set of workouts and impressive long run. Looking good to hit your goal in that half marathon race.
Highhoppingworm: Good luck on your half marathon this weekend!
Darkwave: You are one really tough runner. I am just glad you were not more seriously injured after getting hit by a truck. I would even think about racing at all after getting hit by a truck. Best wishes for a speedy recovery so you can race at Richmond next weekend. I have been doing some of these progression long runs (where I do MP miles at the end of the long run) recently and they are tough.
GT: Nice week of taper with reduced mileage but some intensity to your workouts. Good luck at Indy this weekend!
Bdubs: Congratulations on the HM PR. I am sure you will crush another HM PR in your next race.
Sub-6:00: Nice “easy” week of training. I am sure you can easily sub-5:00 in a mile/1600 (even I could run a sub-5 mile and you are way fitter/faster than me).
Drcrusher: nice long run with the 2 6@MP intervals.. Sounds like a very challenging run but you did it.
Napper: Thanks for the encouragement! Nice 4x1 and 10K tempo on the treadmill. I do a lot of workouts and running on the treadmill as well. Good luck at Saint Jude Memphis. Hope we can both PR at our races in December.
JQ: Awesome race report about your NYC Marathon! You really killed it with this race and with only a 2 minute positive split you basically ran even splits for NYC. I ran NYC last year and actually negative split by a minute (and I was able to speed up the last 10K actually) but I ran fairly conservatively for the first 18 miles. Thanks.. I passed up a few high school XC kids and a 11 year old girl (who ran 19:11!) and soloed my way into the win. It was a short course so I did not run a 15:38 5K (I estimate it to be a 16:29 if I ran the full 5K)
IllinoisRunner: Welcome to the thread! Wishing you a speedy recovery and it will be very interesting following your training as a collegiate runner.
BHViking: Nice recovery from the glute problems.. Still got in some quality workouts in the week and looking strong in your CIM prep. As for running a strong, final 10K.. I think it is all about correctly pacing yourself for the first 20 miles (I sped up in the final 10K last year at NYC and felt my best ever after a marathon finish en route to a 10 minute PR for 2:42 with a 1 minute negative split)
Coach Jeff ROC: Congratulations on 3rd overall and 1st age group! Very impressive race controlling your pace and just passing other runners who went out too fast. Exactly the way I try to run my races.. Start out at a slower pace and gradually pass runners.
GNR1: That is one seriously impressive long run with the final 12 miles at what I assume is your goal marathon pace and the continuing cutdown. Definitely looking forward to seeing what you will run in CIM.
RunnerSam: Life sometimes gets in the way of running but I am sure you will get back to it this week.
LancRunner: That is a lot of travel in a week… hope your leg feels better soon with that rest day.
Runn3rgrl123: Wow.. flying in that half marathon and 5K race. Will be cool to see how your ace with outsiderunner turns out at Richmond.
Pewow: Nice 9 mile run… you still have it!
Mikemike: Welcome back to the thread. Nice 2Q set of workouts! You will have no problems going sub-5:00 in the 1600.. Sub-16 in the 5K is a bit more challenging but with your fitness you should have no problems with that as well. You are going to really enjoy Tokyo (I just ran Tokyo this year) and take time to enjoy the trip to Japan as well.
Pappy: Sorry to hear about your ankle issues. Hopefully with some cross training you can work on strong muscles/lower weight which will put less strain on your ankles.
Still improving: Sounds like you just need to avoid running for a while longer and just cross train to maintain your cardio fitness so you can have a full recovery from your injury.
Statfanatic: Thanks for the advice.. I will be doing just 1-2 weeks at 100 miles a week with more slower paced running for my CIM training cycle. I do need to be mindful of overtraining and injury.
THOUGHTSLEADER: So far I have been able to finish strong in most of my 5K to half marathon races but the marathon is definitely a much trickier race to pace correctly so that you can have a fast finish.
Regeneration_pace: My modified Hanson’s Marathon plan has worked for me so far but I am thinking about trying out an online coach for 2020 London to see if this will make a difference rather than my self-coached training.
Coccoon: Solid week of training. Nice 21 mile long run (I did a 21 mile long run as well). There should be a 3:00 pace group at CIM you can run with right?
Minnysota: Interesting discussion about volume for speedwork and concern for overtraining. I just go with Hanson’s so I tend to go about 5-6 miles total of work for strength and speed workouts. My interval workouts are 10x800, 8x1000, 7x1200, 6x1, 4x1.5, 3x2, 2x5K. I don’t tend to do more volume but I tend to run these intervals at faster than prescribed paces.
RGM: Probably smart to drop out of the 50 mile ultra. My sister and her ex-bf do all these trail ultras but I don’t think I will ever do one. I like running relatively fast and you just can’t do that for these trail ultras.
My running history/progression: Ran XC and track in high school for 4 years (PR 5:02 1600, 10:41 3200, 18:06 5K XC, 37:51 10K road), 1992 SF Marathon 3:51 at end of high school (1:21, 1:50 splits - hit the wall bad at mile 16 and crashed and burned)
Stopped any serious running for over 20 years (running 2-3 miles at 9:00-10:00 pace a few times a month)
2011: Got pulled to do a 10K mud run at Camp Pendleton with colleagues 1:39 (not a typo 16:30/mile pace)
2012: 1:51 half
2013: 1:46 half
2015: I was overweight with fatty liver, prediabetes, high cholesterol so I decided to do something about it - I figured since I was a runner I would sign up for a marathon and train for that to lose weight and get healthy
2016:LA Marathon 4:12 I joined a local running club and trained with the 9:00 pace group 20-30 miles per week, I was on pace for 3:50’s but severely cramped up at mile 19 and hobbled my way to the finish), I decided to start seriously training (following a modified Hanson’s and adding Orange Theory workouts) and start eating healthier (I had lost no weight training for LA) as I was embarrassed by my marathon performance and I wanted to eventually qualify for Boston
1:38 downhill half, 1:39 and 1:31 halves
2017: 1:26 half , 1:24 half, 3:09 at Mountains 2 Beach(3 minute negative split but ran first half really conservatively), 2:52 at Chicago(10 second positive split), 1:18 half
2018: 2:54 at Boston(positive split - fell apart in the wind and cold) , downhill half 1:13, 10K 34:52, 1:16 half, 2:42 at NYC (1 minute negative split)
2019: 1:17 half, 2:52 at Tokyo (pulled hamstrings before race, 9 minute positive split as my hamstrings tightened up at mile 16 so I gradually slowed down to prevent a complete blowup), 1:15:59 half, 1:11 downhill half, 33:59 10K, 1:15:14 half, 15:38 5K(short course)
Good luck to everyone at Indy this weekend!