3 miles on the treadmill. Plus there was about a 2 mile walk after work. It was easier to park the car on the edge of downtown Baltimore and walk to the convention center to pick my stuff up.
Yeah, he keeps the last week under his hat. What I find impressive is the volume of Q he does, and the paces @ alt. 6-7 miles worth of 800s @ his interval pace, is just crazy! But that would be like most people running 400-600 meters in time. So....
Isn't his intervals pace slower than ours, relatively speaking, of course? I'd need to re-read it. But yeah, his numbers are impressive, but I kind of expected they would be.
MTA: oh yeah, altitude is the factor I was forgetting, and muddy roads
An easy four in town, since I wanted to run flat.
Former Bad Ass
Ran my 6 after Pilates. It was raining and I briefly thought of running outside but it was 79 dewpoint and I thought better.
Damaris
It sucks to be an absolute lightweight when it comes to drinking. Baltimore is actually going to have Dogfish Head for post-race beer. Damn it.
not lazy, just tired
OFR, I'm guessing it was a licking dry lips tongue
Cyberic, thanks... kind of made me laugh, too. Other people get photos of floaters, I get one of me sticking my tongue out, lol!
Not if it makes sense.
I'm sure RDs care about this kind of stuff, but I wonder if as much as we'd hope. Probably 90% of runners of any race distance DGAF about BQ, a certified course, or a precise distance measurement. I am of course pulling that percentage out of my ass, but you've all seen the relatively small faction of people that are really racing competitively at any given event. Anyway, we competitive folks don't actually pay any more for our registration, so they'd care a lot more about keeping the 90% happy. Meaning nice medals, shirts, and post-race food & entertainment.
Definitely. I feel like the big events locally are just that; events. I also think they rely heavily on volunteers, so you run some risk of people not getting clear directions. Or you get some high school kids doing it for service learning hours to graduate who DGAF about anything.
I will say the 10k I did at the end of September really changed from the year I did the unmarked, unmarshalled 5k. They had someone at every turn, plus they had huge arrows in colored duct tape on the street.
I find the most competitive races around here are the smaller ones put on by the running club. They have none of the bells and whistles, but do sometimes have cash for the top 3.
We're lucky that a lot of the local races are measured by the same guy, and he is a precision freak. I'm strava friends with him and he bikes the courses often to measure them cleanly, he also runs parts to double check with a Garmin. He takes pride in his work, and that is the kind of guy you want measuring.
I wonder if the certification company also helps with set up of the race? If whoever marks/sets up cones/etc on race day doesn't follow the map, then all the time spent on certifying the course is null and void.
LPG ( the local guy ) does participate. Like you say, no use measuring a course if the course setup doesn't match the measurements.
Exactly. That seems to be the source of most of the problems.
Dave
Isn't his intervals pace slower than ours, relatively speaking, of course? I'd need to re-read it. But yeah, his numbers are impressive, but I kind of expected they would be. MTA: oh yeah, altitude is the factor I was forgetting, and muddy roads
Yeah, just looking at his track work for V02 Max stuff: His 5k record (though old) is 12:47, that gives him 2:04 from Daniels. Alt. is say 7000', that effects pace by about 14 seconds per mile, which puts him spot on doing 2:10-12. I find it interesting that he does his 400s faster-for alt. like doing them without the alt. figured (1:02)- per Daniels suggests this in his book. (shorter intervals for alt.)
https://en.wikipedia.org/wiki/Eliud_Kipchoge
I have found the same thing here @ 5000', that In order to keep your leg speed up, do shorter intervals, and work a slight downgrade on the longer intervals. The alt. starts to effect you the longer you go-past 1 min, and like Magness suggests, that is why he does "fartlek Tempos" too, IMO. Sustained threshold-1/2 is very hard at alt., along with long V02 Max work. So if you got to pick one, running faster with short rests is a superior way to train the lactate system-and keep running economy up, compared to threshold type work. In contrast, around MP is where you can get the most work in with the least effect, and the slower pace is really not that big of deal as long as you keep the faster stuff up too. The hilly terrain makes you go in and out of V02 Max and lactate too, so it's hidden in the distance over hills too. Just my thoughts on it.
OFR, I'm guessing it was a licking dry lips tongue Cyberic, thanks... kind of made me laugh, too. Other people get photos of floaters, I get one of me sticking my tongue out, lol!
You ought to race in AZ! Talk about dry mouth and lips!
4 miles thru the neighborhood