Flavio - Board updated. I'd be shocked if Valencia didn't have a 3 hour pacer.

Valencia not only has Sub-3 pacing groups, they have 2:50 and 2:40 pacing groups. When I was watching last December, early in the race I saw a big pack of runners coming up not far after the leaders. I thought "That can't be the sub-3 pacers... but it's huge!" Turned out to be the Sub-2:40 group, with roughly 200(!) runners included. 

371 runners finished sub 2:30, and 1013 sub:2:40. There were about 240 runners finishing between 2:59:00 and 2:59:59. Flavio, you'll have some company! Start in the middle of the sub-3 group, and it willl be physically impossible to start too fast.

Mark - Similar for me yesterday - I was ready to either make it all easy or pull the pin early but got better as I went.

My week was pretty solid with a long MP workout on Wednesday trying the Endorphin Pro 3's for the first time.  They felt amazing.  I was running by heart rate and stayed in the mid 150s so I was shocked to see I was going at 4:28/km which equates to a 3:08 marathon...I hope this doesn't lead to the usual suspects questioning my goal   I do feel nicely set up but I won't push until at least halfway.

Yesterday was designed to give me similar feelings towards the end as I'll get in the late stages of the race.  I think it worked, I was on tired legs but able to keep pushing.  It was hard work though, made worse by my latest new pair of shoes, the Kayano 28s.  I had a pair a few months ago which also hurt the ball of my left foot.  This time it was really bad, with some added blisters.  Last pair I just put up with it to get my money's worth but not this time, screw that.  I may use them as recovery shoes but any sort of speed leads to serious pain.

My next few weeks are "sharpening", I'll be dropping the volume but there's still plenty of speed with some long AeT blocks.  My coach thinks we can push things just a little bit, based on my fatigue levels.  The data ties in with how I feel, pretty good overall.

Weekly for period: From: 20/03/2023 To 26/03/2023

Total distance: 90.55km (56.28mi)

Eating and run ing I think there is a difference between running and ‘workout’ running.   My ultra pace was definitely slowe than 6:30/mi. I can run ‘fasted’ in the mornings and have done enough longer runs to remind me I’m okay. I wouldn’t eat them run a marathon an hour later.  Perhaps eating caused some GI issues I’m ignoring. I know the only OTHER time I had this issue is eaten a big bowl of oatmeal about 5 hours before the workout.  Same result but that also occurred on a non-workout so I chalked it up to ‘oatmeal doesn’t like you.’y plan is to cut out the energy drink for next week and see how eating lunch goes.  It’s getting really late to be struggling with a 10 mile M paced run in my opinion.

also, suggestions for stuff to do and eat in Boston appreciated. I might have missed it, or maybe it was buried under dog talk. Two adults in their mid to late 30s, and my birthday is shortly before race day. Sunday and Tuesday activities will involve me.  Monday I’ve told the wife she’s free until about 1pm so morning things also welcome.  She likes reading, and coffee shops, and book shops. Totally NOT like me. Maybe a good breakfast spot.  What was the one RWOL 3:20 or bust met at??? I always was jealous of those group meetings since I’d never thought I’d be able to make it.

Steve - Ugh, these cold symptoms seem to be getting you often. Is it allergies maybe ?
Also, that race sounds amazing!

DK - Outstanding job at the race, I'm mind blown by the distance, I wonder if the watch dying was actually a good thing at that point?

Longboat - Thanks for the info! I'm currently on the 3h to 3h12 start box cause I only have a 3h05 official time to submit. I hope to run a fast half on an official course around October and then try to upgrade to the 2h50 to 3h00 start box.

RP/WC - I guess we have to define lunch here as well. I know for many Americans lunch means a PB&J sandwich. My lunch is considerably more food than that. I guess I have a fussy stomach (Considering I'm diagnosed with hiatus hernia, I guess I do have a fussy stomach), cause even eating a banana before a run will give me trouble.

me - Look at me running almost 50 miles. This week was a confidence booster. Mostly because yesterday I ran the long hill workout (3 minutes), and then today I was able to manage the race course with confidence.

I wanted to easy run the flat parts and then attack the hard parts. I was able to run up both hills, even the hill I didn't think it was possible to run uphill, though, I was only running that one technically as my pace was slowing to 14 minutes per mile by the end.

The first climb was 750m/0.46mile long and I managed a 5:36/9:00 pace. I don't think I can improve much on that.

The second climb was 280m/0.175 mile long and I took 2:30 minutes, roughly 8:55/14:00 pace. I don't think I can improve that either.

Estimation:

km 0-6 - 25:00 - Trail

km 6-11 - 20:00 - Flat and fast

km 11-15 - 23:00 - All sorts of nasty climbs and down stairs

km 15-20.7 - 23:00 - roughly fast and flat again

I might be able to finish this in under 1h30, who knows.

Weekly for period: From: 03/20/2023 To 03/26/2023

Total distance: 47.05mi

 

also, suggestions for stuff to do and eat in Boston appreciated. I might have missed it, or maybe it was buried under dog talk. Two adults in their mid to late 30s, and my birthday is shortly before race day. Sunday and Tuesday activities will involve me.  Monday I’ve told the wife she’s free until about 1pm so morning things also welcome.  She likes reading, and coffee shops, and book shops. Totally NOT like me. Maybe a good breakfast spot.  What was the one RWOL 3:20 or bust met at??? I always was jealous of those group meetings since I’d never thought I’d be able to make it.

Eat: an iconic Boston experience is the Little Italy/North End area. A number of restaurant options there. The one I ate at was Trattoria Il Panino, it was very good. Mike’s Pastry for cannoli afterwards, the line will be insane, but it’ll be worth it. My morning-after breakfast was The Friendly Toast, also very good. It’s in the Back Bay area, not far from most of the hotels people stay at near the finish.

Do: unfortunately for you, the best way to spend time in Boston involves a lot of walking. The Freedom Trail snakes its way through the city past all the key historic sites. You can spend as much time as you want with that. Check out Fanueil Hall and Quincy Market.

DK- Way to go!!  I'm truly astounded by the miles and time on your feet.  Enjoy some well earned rest!

My week: Legs felt recovered after 3 days.  10x100 strides on Thursday so get some turnover.  The workout today felt awesome, the weather was perfect for running. 10E+6M+2E+2M.

Flavio- Used the Strava tool for the first time.  VERY SLICK!!  Now I just need to start renaming runs in Strava.  I've been using Garmin connect for so long old habits die hard.....

Weekly for period: From: 03/20/2023 To 03/26/2023

Total distance: 64.32mi

 

 

also, suggestions for stuff to do and eat in Boston appreciated. I might have missed it, or maybe it was buried under dog talk. Two adults in their mid to late 30s, and my birthday is shortly before race day. Sunday and Tuesday activities will involve me.  Monday I’ve told the wife she’s free until about 1pm so morning things also welcome.  She likes reading, and coffee shops, and book shops. Totally NOT like me. Maybe a good breakfast spot.  What was the one RWOL 3:20 or bust met at??? I always was jealous of those group meetings since I’d never thought I’d be able to make it.

On Monday, she should hop on the red line and head into Cambridge.  Harvard Square will have a good selection of bookstores, including the COOP  (basically a combination of a Barnes+Noble with the official university bookstores for MIT and Harvard).

In Harvard Square, Henrietta's Table in the Charles Hotel will be a nice place for breakfast (you may want a reservation, since it's Patriot's Day).  Porter Square and Central Square will also be good for an array of bookstores.  If she likes comic books, she should definitely check out Million Year Picnic in Harvard Square.  And if she likes alternative culture, "The Garage" can be a fun place to browse - it's basically a miniature shopping mall with shops dedicated to hemp products, manga, gag gifts, etc.

DKTrotter - congrats on the race and hitting your podium goal!  That has to feel really good.  Did they handwrite your names/times on the medals?  Very cool!

Marky_Mark - I hope this is a short duration ick, and not a longer duration ick.

Steve - things are looking really good - I like this coach that you are working with.

Flavio - is the trail half this coming weekend?

Fishy - nice week!