One more thing on my mileage post: those were the Pfitz /Daniel's definitions, so 70 MPW would be the 56 to 70 plan. Probably average in the low 60s for that plan?

I will comment on others posts/weeklies tomorrow or Monday.

K24live has an English link on YouTube if anyone wants to watch Berlin.

Kipchoge is going for sub 2!!!

He did it again. He is imortal.

He went out in sub 2 pace, that's ballsy.

2:01:09 after a sub 60 first half. Trivially the GOAT at the marathon distance

See rule number 6. I just can't believe he did this. I am such a fan of his but I never would have put money on him breaking the WR at this age.

 

How do you know? Have you been already 50 years old? You are qualified to say it's easier to qualify when you are 25 than when you are 35 (or vice versa), but until you are that old, how do you know?

 

Out of people in my amateur track team, maybe 20-25% of older runners have BQs, the rest of the runners - not. And those are the active older folks. The rest of the oldies on the streets cannot even run 100 meters without stopping. So... Please...

Some mornings I have trouble just getting out of bed.

RP - fear of nuclear plants might be similar to fear of flying in airplanes. When things go wrong they can go catastrophically wrong (see Chernobyl, Fukushima, and now Zaporizhia could blow up any minute).

If a hydro dam is breached there’s a lot of death initially but at least you can plant stuff on the land a few days later.

Also, fall out, which is really the big issue, though not sure how feasible it is that a nuclear meltdown could cause fallout.

Disclaimer: I know nothing about the technical aspects of hydroelectric dams nor nuclear plants. Ignore my opinion.

Merkle - I think it’s only natural that you will be antsy about marathons. I’m also like that since I’m currently 0/4 against them. But I reckon you will get there if you’re patient enough.

Everyone - Listen to what Darkwave is saying about training by effort and forgetting paces.

Steve - You got this so long as you don’t go out faster than planned.

me - I ran a 10k race today. It was a celebration of the local football club Porto FC. It was themed around the team and it started and finished just outside the stadium. It was nice in that we could use the stadium toilets, so plenty of them and also there's a mall across the street from the start.

Official chip Time: 39:57.203 - 27th over all, 5th on age group 40-44

They have done a nice celebration before the race for the past pro athletes from Portugal who used to run with the colors of the club when it still had an athletics team.

I knew the course would be hard so I set my mind that I'd aim to run around 41 to 42 minutes.

The gun goes off and we start the climb up Alameda das Antas. I know there will be traffic with a ton of slower runners so I just made my way passing perhaps 100 runners on the way up.

Km1 clicks at 4:20, which is expected with the uphill.

Kms 2, 3 and 4 are well known to me and they click by like nothing. I like that around km 2 I can look ahead and see the first place is already about 500m ahead of me. These Ks are faster running on the flat or slight uphill/downhills.

They click at 3:44, 3:53 and 3:57

Km 5 and 6 are big downhills and now I'm focusing on not passing anybody. I figure people will run fast the downhill and if I have a chance to pass somebody it will be on the way back uphill.

Splits are 3:53 and 3:34

Km 7 is a loop around a nice green square, this should've been a bit faster, I guess I snoozed a bit here and 2 guys passed me.

Split: 4:05

km 8 is the bulk of the uphill, I managed to reconnect with one of the guys who passed me by doing the perfect tangent on the exit of the bridge. We run side by side and I figure I should probably not speed up right now. It's a nasty hill with a 42m climb, about half way up he slows down and is left behind. I start to set my focus on the guy ahead, the other one who passed me at the square.

Split 4:43

I don't seem to be making ground on him at all until the end of km 9, when I finally pass him and then immediately speed up as we're now on the flat and I know that the last K has a big downhill (60m roughly).

Split 4:15

And so I start passing people, 3 or 4 maybe until I'm at the bottom of the hill and now it's just a loop around the stadium to the finish line. I reach 2 guys ahead and we start going around, about half way one of them speeds up a bit and I match his speed, the other one stays behind. We're now running what is for me mile pace.

With maybe 250 to go I sense that I can at most match his pace but not enough to pass him as at this point I have no core/hips to speak of anymore after all that climbing, without your glutes powering you forward the best you can do is flail your arms.

So I stay a few m behind him never able to pass until the finish line.

That was a bit of a bitter pill, also because I saw 40 minutes approaching on the clock.

After I cross the finish line I can see I ran sub 40 on chip time, but the results site is only showing net time so I guess it's my turn to dress like Gaga.

Last km split: 3:26

I was quite happy with the result as it shows I'm at about 38:30 speed for a flat 10k and it's the first race I'm happy about this year to be honest.

Now I set my sights on yet another 10k, that one mostly flat in November 6th.

Weekly for period: From: 09/19/2022 To 09/25/2022

Total distance: 33.11mi

 

me - I ran a 10k race today. It was a celebration of the local football club Porto FC. It was themed around the team and it started and finished just outside the stadium. It was nice in that we could use the stadium toilets, so plenty of them and also there's a mall across the street from the start.

Official chip Time: 39:57.203 - 27th over all, 5th on age group 40-44

Flavio - well done.  Nice point about not passing people on the downhills, but waiting until the uphills to do so.

I'm so happy you had a good race to reward your training!

***

My week:

56 miles running, 3 hours pool-running, and 1000 yards swimming.

M: 90 minutes pool-running.
T: 9 miles very easy (9:50), drills, and streaming yoga.
W: 9 miles very easy (10:16) and drills/strides.
Th: 90 minutes pool-running, upper body weights/core.
F: 10.5 miles, including track workout of 2x3200 in 13:55 (7:03/6:52) and 13:37 (6:50/6:47) with 5:30 jog in between. Followed with leg strenghtwork and 500 yards recovery swimming.
Sa: 11 miles very easy (9:36), drills/strides, and upper body weights/core
Su: 16 miles progressive - first 5 averaging 9:14, next 5 averaging 8:10, next 6 averaging 7:29, and then a .5 mile cooldown. Later some injury prevention work and 500 yards recovery swimming.

Race recovery for the first half of the week, and then a short workout and a progressive long run for the second half.   My last real workout will be a track workout this coming Tuesday - after that it's all half-ass stuff until the marathon.