2019 Sub 3 hour marathon thread (Read 637 times)

Nimmals


     

    No, I taper a bit longer for a goal half or 10 miler - about 10 days for those.

     

    To my mind, when you taper, you're balancing three things:

     

    1) doing enough to stay sharp and not get flat

    2) resting up enough to freshen up

    3) doing enough to keep the ball rolling fitness wise.

     

    For a mid-season race, you have to balance all three; for something that is truly an end-of-season goal race, I toss out #3 and just balance the first two.  But, of course, the balance you strike for the first two depends on the nature of the goal race.  The longer the race distance, the more I'm focused on being fresh and fully topping off my reserves and the less on being super sharp (though sharp still matters).

     

    JMAC, DW said it all. 100% agree I start my  taper exactly 10 Days out. Usually a Wednesday. I like that last big run 2 weeks out so 10 days is perfect for a taper. For halves I really don't taper. I have never had a goal half.  I don't run enough of them and they're always a means to an end. That's why other than 2x 1:14 my half times suck. Lots of +1:20s Lots

    JMac11


    Benevolent Leader

      Thanks guys. You both convinced me to reduce my mileage more than I otherwise would have. I keep telling myself the goal is CIM and I shouldn't cut mileage in prepping for that (I viewed my summer as a hybrid "build mileage for CIM and speed before moving to grinding workouts, but also try to improve your 5K time"), but it's a) 4 months away and b) possibly my last shot at going sub 17 given all of the 5K specific work I've done. Seems silly not to taper and really get at it.

       

      nimmals - It's funny, I was thinking I haven't had a goal half in a long time either. It seems like people either run a bunch of shorter distances, or you run a marathon and just race half marathons in the prep.

      5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (11/19) 

       

      Next Race: TBD

        Welcome to the 2019 Sub 3 thread!

         

        Although this thread is primarily for those training for a sub 3 hour marathon, dedicated marathoners of all abilities are welcome to contribute. Those who have been lurking... now is the time to un-lurk and get back at it!

         

        Try to not only post your week regularly, but also give feedback/encouragement to your fellow runners and participate in the discussions. If you never give feedback you're unlikely to get any. In the down time between marathon cycles, folks will sometimes disappear, but you are encouraged to stick around, even if your weeklies aren't that exciting.

         

        Please post a brief running bio, and state what your goals are for 2019. Also, please let me know what your goal races are (name, date, and goal time if you have one); this need not be limited to marathons, but should be kept to key races that are important (not a turkey trot you are jogging). I'll put together a table on this first page and keep it updated with results and new races/new posters as they pop up.

         

        For those using Strava here is a link to the weekly generator: Weekly generator

         

        Runner

         

         

         

        Race

         

         

         

        Date

         

         

         

        Goal

         

         

         

        Result      

         

         

         

        Comments

        jayluf

         

         

         

        Myrtle Beach half

         

         

         

        3/2

         

         

         

         

         

         

         

        DNS

         

         

         

         

        Finbad

         

         

         

        Balloch to Clydebank half

         

         

         

        3/10

         

         

         

        <1:15:29

         

         

         

        1:22:24

         

         

         

        Sick + visit

        to Starbucks

        Lela

         

         

         

        NYC half

         

         

         

        3/17

         

         

         

        1:20

         

         

         

        1:23:07

         

         

         

         

        JMac

         

         

         

        NYC half

         

         

         

        3/17

         

         

         

        Sub 1:19

         

         

         

        1:16:21

         

         

         

        4+ minute PR

        jayluf

         

         

         

        Shamrock half

         

         

         

        3/17

         

         

         

         

         

         

         

        1:22:25

         

         

         

        PR

        Darkwave

         

         

         

        Shamrock half

         

         

         

        3/17

         

         

         

        1:23

         

         

         

        1:24:45

         

         

         

        GI issues

        MMC

         

         

         

        Frank Nealon Boston

        Tune-Up 15k

         

         

         

        3/30

         

         

         

        53:48

         

         

         

        54:46

         

         

         

         

        madisonrunner

         

         

         

        Milwaukee

         

         

         

        4/6

         

         

         

        Sub 2:34

         

         

         

         2:35:49

         

         

         

        PR by 1:33

        Darkwave

         

         

         

        Cherry Blossom 10 mile

         

         

         

        4/7

         

         

         

         Sub 63

         

         

         

         63:01

         

         

         

        PR by 0:54

        JTReeves

         

         

         

        Athens Ohio

         

         

         

        4/14

         

         

         

        Sub 2:50

         

         

         

         2:53:10

         

         

         

         

        Lela

         

         

         

        Boston

         

         

         

        4/15

         

         

         

        PR

         

         

         

         3:04:40

         

         

         

         

        Weatherboy

         

         

         

        Boston

         

         

         

        4/15

         

         

         

        Sub 2:45

         

         

         

         2:49:04

         

         

         

         

        JMac

         

         

         

        Boston

         

         

         

        4/15

         

         

         

        Sub 2:45

         

         

         

         2:44:43

         

         

         

        PR by 1:34

        Finbad

         

         

         

        Boston

         

         

         

        4/15

         

         

         

        Sub 2:45

         

         

         

         2:51:20

         

         

         

         

        slingrunner

         

         

         

        Boston

         

         

         

        4/15

         

         

         

        Sub 3:00

         

         

         

         3:07:14

         

         

         

         

        jayluf

         

         

         

        Boston

         

         

         

        4/15

         

         

         

        Sub 2:55

         

         

         

         3:40:44

         

         

         

         

        MMC

         

         

         

        Boston

         

         

         

        4/15

         

         

         

        Sub 2:50

         

         

         

         2:58:48

         

         

         

        PR by 1:13

        nimmals

         

         

         

        Boston

         

         

         

        4/15

         

         

         

         

         

         

         

         2:48:04

         

         

         

         

        flyrunnr

         

         

         

        Boston

         

         

         

        4/15

         

         

         

         

         

         

         

         2:58:50

         

         

         

         

        ZZCaptainObvious

         

         

         

        Illinois

         

         

         

        4/27

         

         

         

        2:59:59

         

         

         

         3:03:01

         

         

         

        PR by 5:00

        Mikkey

             

        London

             

        4/28

              Sub 2:50        2:50:43      

        PR by 0:37 

        Moose Mug

        Swim

         

         

         

        Eugene half

         

         

         

        4/28

         

         

         

         

         

         

         

         1:19:20

         

         

         

         

        Darkwave

         

         

         

        Broad Street 10 mile

         

         

         

        5/5

         

         

         

         Sub 63

         

         

         

         62:28

         

         

         

        PR

        Cinnamon

             

        Vancouver

             

        5/5

                     

        3:05:55

             

        1st in AG

        madisonrunner       Green Bay       5/19                1:13:57      

        PR for half

        (FM canc'd)

        jayluf

             

        Bayshore

             

        5/25

                       3:20       warm/humid

        Darkwave

         

         

         

        Garry Bjorklund half

         

         

         

        6/22

         

         

         

        1:23

         

         

         

         1:25:11

         

         

         

         

        JMac       Breathe for Britt 5k       6/29       17:29        17:50       DP over 70
        ZZCaptainObvious       Andy Nielsen 5k       7/13       <18:30        19:09        
        JMac       Heart & Sole 5k       7/21       16:59        DNS       race called due to heat
        JMac       MADD Dash 5k       8/3       16:59        17:15      

        PR by 0:35

        DP = 70

        Darkwave

         

         

         

        Liberty Mile

         

         

         

        8/9

         

         

         

        place well

         

         

         

         

         

         

         

         

        JMac

         

         

         

        Hope Runs Here 5k

         

         

         

        8/17

         

         

         

        16:29

         

         

         

         

         

         

         

         

        ZZCaptainObvious

         

         

         

        Madison Mini-Marathon

         

         

         

        8/17

         

         

         

        <1:24:37

         

         

         

         

         

         

         

         

        Darkwave

         

         

         

        USATF Masters Road Mile Championships

         

         

         

        8/23

         

         

         

        place well

         

         

         

         

         

         

         

         

        ZZCaptainObvious

             

        Rockin' Brews

             

        8/31

             

        Sub 3:00

                       

        Lela

         

         

         

        Erie

         

         

         

        9/8

         

         

         

         

         

         

         

         

         

         

         

         

        JTReeves

         

         

         

        Erie

         

         

         

        9/8

         

         

         

        Sub 2:50

         

         

         

         

         

         

         

         

        Darkwave

         

         

         

        Fifth Avenue Mile

         

         

         

        9/8

         

         

         

        Sub 5:30

         

         

         

         

         

         

         

         

        jayluf

         

         

         

        Berlin

         

         

         

        9/29

         

         

         

        Sub 2:45

         

         

         

         

         

         

         

         

        madisonrunner

         

         

         

        Lakefront

         

         

         

        10/6

         

         

         

        2:32

         

         

         

         

         

         

         

         

        Darkwave

             

        Columbus half

             

        10/20

             

        TBD

                       

        steve

         

         

         

        NYC

         

         

         

        11/3

         

         

         

        Sub 3:00

         

         

         

         

         

         

         

         

        Darkwave

             

        Indy Monumental

             

        11/9

             

        Sub 2:55

                       

        Kram

             

        Indy Monumental

             

        11/9

             

         

                       

        Mikkey

             

        Brighton 10k

             

        11/17

             

         

                       

        Swim

         

         

         

        CIM

         

         

         

        12/8

         

         

         

         

         

         

         

         

         

         

         

         

        JMac

         

         

         

        CIM

         

         

         

        12/8

         

         

         

         

         

         

         

         

         

         

         

         

        Nimmals

         

         

         

        CIM

         

         

         

        12/8

         

         

         

         

         

         

         

         

         

         

         

         

        jayluf

         

         

         

        CIM

         

         

         

        12/8

         

         

         

         

         

         

         

         

         

         

         

         

        madisonrunner

         

         

         

        CIM

         

         

         

        12/8

         

         

         

        Sub 2:30

         

         

         

         

         

         

         

         

        Jason

         

         

         

        KOBE

         

         

         

        11/17

         

         

         

        Sub 3:00

         

         

         

         

         

         

         

         

          Welcome Jason (thit); please tell us a bit about yourself. Also if you want a race added to the table it is easier to just let me know and I will do it (that's too much to quote!).

          5K: 17:55 (2017)    HM: 1:23:57 (2016)    FM: 2:52:16 (2018)

          Up next: Athens OH Marathon (April 19)

          Nimmals


            JMAC exactly they're always a prep for something bigger so I have never done a goal. Sometimes I even do workouts long warmups cool downs for mileage with the half.

             

            JTReeves Speaking of Prep Halves please put me down for

            BAA Half Sunday, October 13, 2019

            Falmouth Road Race, Sunday  August 18, 2019

            cinnamon girl


              Slammin - have you run the BAA Half before? I ran it 2 yrs ago and speaking of training through - I ran a 20 miler on the Eastern Trail the Wednesday before the race at 7:11 pace and still got 14th F and 1st Masters. It's a challenging enough course though but looks like you've been running nice mileage, so you should be good to go. Stay niggle free! You're looookin good!

              My Garmin had elev gain 460 ft and same for loss. I don't know if that sounds challenging or not but it seemed like it at the time. I can't figure out how to attach my elevation map but maybe the website has it.

               

              Oh, and speaking of TOOL - just added their new release to my ipod for my running listening enjoyment! Looking forward to the rest.

               

              https://www.spin.com/2019/08/tool-new-song-fear-inoculum-listen-stream/

              Be your own inspiration

              JMac11


              Benevolent Leader

                Thanks again for the advice everyone. Decided to really alter my plan for next week, cutting out about 10 miles pre-race that I was planning on running. I realized it’s silly not to just go for broke next week and take a full taper into the race. I don’t know how many more shots I’ll get at sub 17 given how much I’ve focused on speed this summer, so there’s no point in short changing myself.

                 

                All done this week. I had two really good quality sessions this week, which should leave me in good shape for my 5K. I also ran up in Vail today for my first ever run in elevation. I expected the oxygen suck to be worse, but it was completely okay except for running up hills, where I got out of breath much quicker. I imagine workouts at elevation are brutal. Swim would know best, but as JT pointed out, he’s a bit MIA right now! 

                 

                 

                Weekly Summary
                Monday, Aug 05, 2019 thru Sunday, Aug 11, 2019

                <tfoot> </tfoot>
                Day Miles Pace Description Link
                Mon 11.0 7:48 Evening Run strava
                Tue 10.2 7:18 7x1200 (3:22 per KM) strava
                Wed 8.8 8:14 Evening Run strava
                Thu 11.2 7:52 4x200 + 2T + 4x200 + 2T + 4x200 strava
                Fri 8.8 8:07 Morning Run strava
                Sat 12.0 7:52 First time running at elevation (8.2k feet) strava
                  62.0 7:52  

                5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (11/19) 

                 

                Next Race: TBD

                  Nimmals: I added your races to the table.  Great week by the way; saw you were well over 100 miles on the strava board.

                   

                  Cinnamon: I remember your BAA half masters win; was that already 2 years ago?!! Time flies...

                   

                  JMac: I couldn't believe how easily you handled a 12 mile run at >8000 feet!  A friend of mine was in the mountains for vacation last summer and really struggled running; his pace was WAY slower than at sea level, and he was only at about 6000 ft. Anyway, very impressive. I hope the weather works out for your 5k, you are ready for another big PR.

                   

                  Me: It was a draining week for me; I had an all week training for work which was really exhausting. Being "out of your comfort zone" takes a lot of energy. Plus it was hot and humid most of the week. Finally the weather broke this weekend and I had a good long run this morning. I was actually cold at the beginning which was pleasant for a change. Beyond the training benefit, this was a big confidence booster since I have been worrying about having lost fitness from vacation/lack of hard workouts. Only 4 weeks until Erie.

                   

                  Weekly Summary
                  Monday, Aug 05, 2019 thru Sunday, Aug 11, 2019

                  <tfoot> </tfoot>
                  Day Miles Pace Description Egain Link
                  Tue 10.1 8:25 Morning Run 506 strava
                  Wed 12.2 7:44 Morning Run with 10 x 2 min on/2 min off 601 strava
                  Thu 8.1 8:26 Morning Run 420 strava
                  Fri 10.1 8:05 Morning Run 503 strava
                  Sat 8.0 8:56 Morning Run with Matthew 421 strava
                  Sun 22.0 6:52 Long run: 12 easy + 10 @ 6:25 765 strava
                    70.5 7:50   3216  

                  5K: 17:55 (2017)    HM: 1:23:57 (2016)    FM: 2:52:16 (2018)

                  Up next: Athens OH Marathon (April 19)

                  darkwave


                  Mother of Cats

                    Jmac - excited to see you go all in for this one.

                     

                    JTReeves - I loathe business trips - especially the ones with heavy social expectations before and after the work day (y'know - they expect you to show for "breakfast" starting at 7:30 am, and then to be enthusiastic about "drinks, dinner, more drinks" which goes until about 10-11 at night.)

                     

                    Glad you had a good confidence boosting long run - the weather this weekend was really nice - great chance to get an honest impression of your fitness.

                     

                    ***

                     

                    My week:

                    56 miles, 16 "miles" of pool-running, and 2000 yards of swimming
                    M: Yoga and 8.5 "miles" of pool-running
                    T: 12.5 miles, including a track workout of 1600, 2x1200, 800, 2x200 in 6:14, 4:38, 4:33, 2:59, 41 and 40. 4:40 recovery after 1600, 2;44 and 2:39 recovery after the 1200s. Full recovery for 200s. Also light leg strengthwork and 1000 yards recovery swimming.
                    W: 4.5 miles very easy (9:13), drills, strides, DIY yoga and core, and 5.5 miles very easy (8:57)
                    Th: light upperbody weights and 7.5 "miles" pool-running.
                    F: 3 miles very easy in the morning (9:00) plus some strides. In the evening, DIY yoga, 4.5 mile warm-up and then mile race in 5:35.
                    Sa: 10 miles very easy (9:04); upper body weights/core.
                    Su: 15 miles - 14 progressive split as first 4 averaging 8:45 pace, next 5 averaging 7:30 pace; last 5 averaging 6:41 pace, and then 1 mile jog back to car. Followed with leg strengthwork and 1000 yards recovery swimming.

                     

                    Finished second female master in the mixed master heat.  Very frustrating race.  Was in second with about 750 to go, and then (in retrospect) went too hard too soon trying to chase down the leader.  Caught her and passed her, and then tied up badly.  Was still going to pull off the win (I think), but tripped and fell (combo of tying up and rough pavement) all of 20 feet before the finish.  She won, I finished 2nd in 5:35.

                     

                    Since I came through the 1200 in about 4:03-4:04 (according to the race clocks)  you can see how awful that last 400 was.

                     

                    More detailed race report here.

                    Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                     

                    And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

                    madisonrunner


                      Madison - Do you purposefully play with the number of runs you do in a week or do you just run when it fits in to your schedule? 

                      MMC - I run to and from work so the doubles M-F are fitting my schedule.  I follow Pfitz's marathon training plan and schedule everything it calls for during my runs to/from work.  There are a few days/week where Pfitz does not call for doubles so I end up with a little more mileage than the plan.  I have had my entire training cycle scheduled based on Pfitz and my work schedule for quite some time.  Having everything scheduled helps a lot with motivation as I never have to think about what my daily runs should be.  Having no other way to get to/from work helps too.  It doesn't mean I'm super rigid; things do come up.  This week for example I'm unexpectedly off of work on Monday so I'm not going to double.

                       

                      JT - With that long run including 10 at MP you are looking good for sub 2:50.

                       

                      Me:  I barely got through a 5 mile LAT on Wednesday and it left me exhausted for the next few days.  But Friday night I got 9.5 hours of sleep and Sunday morning I felt great for my long run with 10 at MP.  I was worried the mileage was getting to me but I think (hope) that was me adjusting to the mileage and taking another step forward.

                       

                      Week 4:

                      M - 5.7 / 5.7

                      T - 15 / 5.8

                      W - 11.3 (w/5 @ LAT 5:34) / 5.9

                      R - 5.8 / 5.9

                      F - 14.1 / 5.8

                      S - 10.1 (w/ strides)

                      S - 18.3 (w/10 @ MP 5:49)

                      Total - 109.3

                       

                      It's fun to read about masters competition - not something I had thought too much about until now.  I turn 39 in October so CIM could be my qualifier for races when I'm 40.

                      jayluf


                        Madison - great week. are you following pfitz?

                         

                        darkwave - nice mileage esp over the weekend. do you do long runs w/ CAR on both sat and sun?

                         

                        JT - awesome LR there yesterday. what a weekend for running huh? looking very strong ahead of eerie.

                         

                        JMac - great week. enjoy running in Colorado! excited to see what you can do in 5k next week

                         

                        My week: Had a solid week overall, highlighted by seeing sub4 on my strides for the first time since college. Did all my weekend miles on trails ahead of my first longish trail race this Saturday (25k). No expectations/goals other than giving a hard effort and having fun out there.

                         

                         

                        Weekly Summary
                        Monday, Aug 05, 2019 thru Sunday, Aug 11, 2019

                        <tfoot> </tfoot>
                        Day Miles Pace Description Link
                        Tue 10.0 7:25 Rollin’ w/ 4 x 20s strava
                        Wed 10.6 8:12 Workout Wednesday - 5 x 3min hillz w/ runback recovery strava
                        Thu 10.1 8:01 Puppy Day Care, but for Adults strava
                        Fri 4.1 8:24 Shakeout in the WeHa strava
                        Sat 15.0 7:24 SLR on trails w/ 30min mod/hard strava
                        Sun 11.0 9:29 SLR w/ C strava
                          60.8 8:05
                        Nimmals


                          Cinnamon, That was a great result. And I think it helps us when we train through races. Afew years ago  the world was shocked when Rupp did a workout after almost setting an AR. Emma Coburn just did a mile PR then hit same track after for a workout 6x 1k or some such. If a race is not an ultimate goal.... I'm not skipping a training sessh and as from your result it didnt seem to affect your race negatively having the long run 4 days out. Yes I ran the BAA half last year. I'll be back to defend. last year I swept the BAA races this year I've been beaten soundly in the BAA series. you never can tell when you'll have a win.

                           

                          JT - Thanks for adding those races. Glad you felt better this weekend especially Sunday was amazing. well hopefully you've righted the ship as far as feelings and emotions go and can buckle it down for a great race at Erie.

                           

                          Madison another stellar week. I wish I could run to work. That's awesome. Beside I carry so much useless crap I never use in my back pack.

                           

                          DW - Sucks to hear about the fall but it happens in these types of races. Remember drills are an exaggeration of movement and are so important to sprinting and finishing. So at the end when you tie up go from distance runner to sprinter, i.e. use your arms to drive and exaggerate form it helps lift the knees and allows you to run faster even as you tie up.

                           

                          JMAC- Nice week. BTW  whats your goal race is it Hope Runs Here. I'm going to Falmouth but  I may stick around and leave after if you're racing there.

                           

                          Had 110 mile week two years in  a row I have hundred mile weeks in August my Birthday week so I like to push the miles to show my age who is Boss. Also race a 10k  I live stream the whole thing didn't think I was going to race but with good weather I was able to run a decent time did lots of surging early on playing with the leaders had fun. I would run ahead record them I was talking but geeez after 3 miles I was silent mouth was parched.

                           

                           

                          Type Date  Description Time Distance Elevation
                          Progression Sun, 8/11/2019  Progression Run with Alie  39:46:00 5.24 mi  46 ft 
                          Run  Sun, 8/11/2019  Cool Down  33:09:00 3.53 mi  69 ft 
                          Race  Sun, 8/11/2019  Dirty Sock 10k XC  34:32:00 6.12 mi  23 ft 
                          Run  Sun, 8/11/2019  Warm up  11:37 1.23 mi  46 ft 
                          Run  Sat, 8/10/2019  20 miles Easy  2:55:01 20.15 mi  558 ft 
                          Run  Fri, 8/9/2019  Evening Run  49:34:00 5.35 mi  125 ft 
                          Run  Fri, 8/9/2019  13 mi of a Failed 14 miler. A MFer was tired  1:53:34 13.10 mi  328 ft 
                          Run  Thu, 8/8/2019  Lightning & Thuder Jaunt  1:13:39 7.70 mi  95 ft 
                          Workout  Thu, 8/8/2019  Deek Quarters 1:05:27 8.00 mi  46 ft 
                          Run  Wed, 8/7/2019  Afternoon Run  1:25:03 10.08 mi  187 ft 
                          Run  Wed, 8/7/2019  Morning Run  1:38:35 10.12 mi  23 ft 
                          Run  Tue, 8/6/2019  Evening Run  44:28:00 5.07 mi  279 ft 
                          Workout  Tue, 8/6/2019  2K Tuesday x 2k 2 x 1k w/ 2x 400m  1:06:17 8.73 mi  58 ft 
                          Run  Mon, 8/5/2019  Morning Run  1:06:55 6.47 mi  46 ft 
                          darkwave


                          Mother of Cats

                            Madison - amazing how much difference sleep makes.

                             

                             

                             

                             

                            darkwave - nice mileage esp over the weekend. do you do long runs w/ CAR on both sat and sun?

                             

                            Occasionally, but not usually.  The summer start time for both days is 7 am, and I like to sleep in a little on one of the two weekend days.  Plus, I tend to run a little faster on my easy runs when I'm with the group, so I avoid for that reason.  I usually do show up on Sundays for my long run, unless the long run is at Carderock.  I don't like doing long runs on the towpath - it's hard on my bad ankles and sometimes triggers some plantar fasciitis - so when the official CAR long run is there (like it was this past weekend), I just do my long run separate.

                             

                            Good luck on the trail race!  And sub-4 pace even for a short distance is quite impressive.

                             

                             

                             

                             

                            DW - Sucks to hear about the fall but it happens in these types of races. Remember drills are an exaggeration of movement and are so important to sprinting and finishing. So at the end when you tie up go from distance runner to sprinter, i.e. use your arms to drive and exaggerate form it helps lift the knees and allows you to run faster even as you tie up.

                            Thanks!  Was trying to lift my knees, but not sure how well I was doing.  I like the sprinter mindset.  Especially since a lot of the problem, I think, was that I was trying too hard and too tense - the sprinters know how to hurt AND stay relaxed.

                             

                            Happy birthday, BTW!

                             

                            On another note, not sure if you were going to do the Fifth Avenue Mile this year, but they swapped the heat times.  You now go at 8:00 am.  And I go at 7:45 am.  Which has me ticked off since my plan was to take the 3:00 am train up that morning.  But I can't do that and make a 7:45 am start time, so I'm getting a hotel.  *annoyed*

                            Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

                             

                            And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

                            JMac11


                            Benevolent Leader

                              JT - super impressive workout and so jealous you got to run in those conditions. I missed the boat. Those types of trips are the worst too, I've had a few this year and it's very rough trying to get up early to run.

                               

                              DW - read through the race report. It's interesting you've now had more than one stumble at the finish line. Not sure if that's a good thing or a bad thing.

                               

                              Nimmals - I'm shooting for 16:59, but the weather forecast keeps deteriorating (see below) so it's going to be very tough. Also amazing mileage, you and Madison are battling it out for king of the thread this year!

                               

                              Me - well, I've now gotten pretty bummed about my upcoming race. As of a few days ago, conditions were looking pretty good for a 5K, with TDP around 130ish. Unfortunately, each day the dew point forecast has gotten worse, and now it's looking like another damn 5K with dew points at 70. I cannot believe I missed last weekend when the humidity finally broke. All 4 of my races this summer will have had dew points of 71, 76 (cancelled), 70, 70 (projected).

                               

                              This all means that my 16:59 goal will be tough given I just ran a 17:15 in pretty much the exact same conditions just 10 days ago. I'm not sure if the taper is going to get me those 16 seconds, that might be too much to ask, but I'm definitely going to run this thing at 16:59 pace and blow up if I have to. Last race I eased into given the conditions, but given I've now secured the PR, it's okay to blow up going for broke 

                              5K: 16:51 (8/19)  |  10K: 34:49 (10/19)  |  HM: 1:16:05 (10/19)  |  FM: 2:36:31 (11/19) 

                               

                              Next Race: TBD

                                DW: Nice race report. That is tough with the fall so close to the finish. One of my favorite races to watch is Evan Jager's near sub 8 steeplechase from a few years ago. Such an incredible race, and he was going to get well under 8 min and then just barely clipped the final barrier. The second place guy shot past him to win, and he got up quickly and managed 8:00.xx. I love how all the other racers (pretty much all Kenyans) come over to console him. Such an emotional race.  Sorry, I got sidetracked.... Great race by you regardless and coming through 3/4 at 4:04 you had a 5:25 or better in you without the fall.

                                 

                                Madison: Huge week again and great long run. I agree with JMac that you and Nimmals are the kings of mileage and speed here. I hope you both can get sub 2:30 this year.

                                 

                                Jayluf: Solid week and good luck on your 25k this weekend.

                                 

                                Nimmals: Huge week by you as well. I thought you were done for the week at 105 but then you snuck in another run Sunday later on! I wish I could run as much quality as you do. Happy Birthday by the way!

                                 

                                JMac: That sucks with the weather, I hope it changes course before the race. You did get faster every mile for your 17:15, so there should be more in the tank, even with lousy weather.

                                5K: 17:55 (2017)    HM: 1:23:57 (2016)    FM: 2:52:16 (2018)

                                Up next: Athens OH Marathon (April 19)