2018 3:20 (and beyond) (Read 582 times)

Dang, I didn’t calculate the time difference correctly. Hope you’re feeling better Monday Rune.

Rune - glad to hear from you - bummer about the cramps.

Beryl - 50K as a fun run is very SMax-esque

Rovatti - nice week from you - good to see that consistency.

***

My week: 70 miles and 19 "miles" pool-running.

M: yoga and 8.5 "miles" pool-running.

T: 13 miles, including 5x1200 in 4:37, 4:35, 4:32, 4:31, 4:35.  Also injury prevention/leg strengthwork and recovery swimming.

W: 8 miles very easy to yoga (9:19), yoga, and then 4 miles very easy (9:13) plus drills+strides

Th: upper body weights/core and 10.5 "miles" pool-running.
F: 12 miles, including 5 mile (8K) tempo in 32:17 (6:38/6:28/6:27/6:25/6:20).  Also injury prevention/leg strengthwork and recovery swimming.

Sa: 12 miles very easy (8:56) plus drills+strides and upper body weights/core

Su: 21 miles progressive, split as first 7 at 8:39, next 7 at 7:32, last 7 at 6:36.  Also injury prevention/leg strengthwork and recovery swimming.

Don't get too impressed by the last 7 miles - those were all downhill with a 20 MPH tailwind.  The previous 7 miles (up that hill, with the headwind) are actually the more impressive part of the workout.

The downhill marathon pace segment was intentional - I know it's not an accurate measure of my fitness, but it does a good job of prepping my quads for the downhills at CIM.

[to be clear, I mean that I intended to do the MP stuff downhill, not that I meant to run that fast.  The pace was an oops...]

rune - sorry to hear about the cramps. From strava you looked so in control and then a very sudden decrease in pace.

Given that the race didn't take that much out of you, are you thinking about another race soon or are you done until next year?

Also, looking forward to hearing about the race itself, as I'd like to run Amsterdam in the future.

DkW - killer week. 70 miles plus a crazy 21 miler is impressive.

CK - you're training has been fantastic too, what is the goal for the marathon?

Beryl - Nice week.

Rovatti - Same to you.

DWave - Awesome LR for the race specificity.

Pesto - Thanks! A specific goal is still up in the air, but definitely sub-3:05. I've got 15M on the schedule this weekend, which I hope will help clarify a goal. Planning on doing it while keeping in the 6:55-7:00 min/mi (~4:18-4:21/km) range.

McB - Sorry for your loss. Increasing one's situational awareness is definitely good advice for anyone. Nice week coming back otherwise.

PR weekly mileage week from me - at least for a usual 6 day on/1 day off training week. Short doubles during the work week (sadly mostly on the treadmill) certainly helped out with this.
Felt REALLY good during my workout this morning (3T, 5x 2min I, 1T), which was an awesome way to kick off my last big week of training before starting to taper.
My HR is still staying oddly low for workout intensities. During the 3T portion, it never got into the range I would consider being appropriate for a marathon, and during the intervals only rose to low tempo/threshold rates. I'm guessing it's mostly the weather (~48F/8.8C) and carryover from all my work during the heat of summer.
I just got a new chair at work, too! My first such upgrade in nearly 5.5 years.

Weekly Summary
Monday, Oct 15, 2018 thru Sunday, Oct 21, 2018

McB:   I'm going to have nightmares now.

Big's Backyard:

Hello 2018 3:20 and Beyond.  Just wanted to check in since I failed to check out way back this spring - this group has a terrific amount of traffic and I just couldn't keep up.  Decided to get coached (mostly virtual, through runfartherandfaster here in DC) and trained to 3:15 fitness ... and ran a 3:35 at Monster Mash Marathon in Dover, DE on Saturday.  Just not my day, a lingering cold and then some bad stiffening of the hip flexors at the half mark.  I recommend both that race for mid-Atlantic types who like low key races, and the runfartherandfaster virtual coaching.  I hope you keep your good and supportive community rolling along.  I'll be back for 2019.

Max - The format of Big's Backyard is one that I find very interesting, and somewhat reminds me of some of the old pedestrianism events.

Ace - It absolutely crossed my mind, but not until it was too late to do so without running on my usual day off, or adding more miles than I wanted to just a couple days. Maybe I'll hit triple digits next year. Something I mentioned in the sub-90 thread: Running a big number of miles like that without issue really makes even bigger numbers seem within reach, and makes slightly lower miles seem like something that could be sustained for several weeks in a row. My race is Nov 17, so about 3.5 weeks left.

The new chair isn't exactly fancy, but it it FAR better than what I've been putting up with. I also spend an unfortunate amount of my work day sitting, and have to purposefully take a few breaks during the day to wander around and go up/down our 3 flights of stairs a few times.

I saw that workout on Strava this morning - very impressive. Have you stated a specific goal for your race yet?

I waved in your direction down there somewhere Brew.

Pretty nice hike yesterday on Second Sunday.  Figured I only had a few weeks (days?) before the snow claims anything above 10k so I went east from Sac and camped in El Dorado and then hiked Freel (and Job's Sister).  I think it was somewhere around 15 miles total and who knows elevation.  GPS died somewhere on the TRT and when it died I lost the whole dang file (only happens on my more epic trips, Never Summer, Wind River, this one).  I guess I was following in Max's footsteps through the passes.

Did see a chubby bear cub on the way up, who was a little too curious for my liking.  Eventually it did skedaddle upwards to where I assume mama was (I didn't really want to find out).