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

ilanarama


Pace Prophet

    Bummer about Xavier Thevenard at the HR 100. Apparently DQ for receiving aid that was not at an aid station. That has to suck.

     

    Yeah, he was way ahead.

     

    My friend Brendan dropped for medical reasons at 58.4 aid station.  Another friend of mine is mid-pack.  Huh, I actually sorta-know quite a few people running.

     

    Time to head out on a bike ride.

    Running Problem


    Problem Child

      You would think someone who was 2nd overall in 2016 would know the rules. Sucks he did it. Doesn’t suck he was caught and rules enforced as if he was any other runner. Something I love about running and the rules of races.

       

      I got my long run in with 3 T miles 2,000 feet closer to the sea and on a flatter course. It felt better. The 12 mile warm up included some bad math so I did an extra mile to get home. Boise is a cool place to run (Greenbelt) if you’re ever in the area.

      Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

      VDOT 53.37 

      5k18:xx | Marathon 2:55:22

      pepperjack


      pie man

        Houlihan american 5,000 Record.  Pretty rarified air at 14:34.

        11:11 3,000 (recent)

        Jim E


          8 seconds off the women's steeple AR? Wow!

          European sports: Yes, football (soccer) is their football, but they don't really have a summer sport equivalent to baseball. Even in England, cricket is  pretty niche. So they'll take anything they can get, including track.

          DQs for aid outside of aid stations - Yup, those rules exist to prevent a runner from having their own aid stations, and that seems to be what Thévenard  did. I wonder how may other times he did that without getting caught?

          My slow comeback continues. Yesterday I ran with a group of faster runners for  a 9-miler. The pace started at 9:00 but quickly changed to sub-8 and then around 7:30 for the last couple of miles. I was somewhat pleased to stay with them, although I was not taking much part in the conversation for the second half. Today I ran our local 5k course to mark it for our monthly race, and afterwards thought: Ugh, it's hot and sticky. I don't want to do a long run now, I'd rather race a 10K (two laps of that same course). Please don't examine this logic. I've done plenty of faster 10Ks, but  given the context the suckage was minor.

          AceHarris


            Just stopping by to drop off my weekly report.

            Felt good this week. Bumped up the mileage a few miles and my long run was enjoyable.

            I was in my hometown on Thursday and went for a run. I did an obligatory lap around my high school track. The smell of the warm rubber track brought back some memories, both good and bad.

             

            <tfoot> </tfoot>
            Date Distance Pace Comment  

             Mon Jul 16 

              6.10 

             8:13 

             Morning Run 

             strava 

             Tue Jul 17 

              2.05 

             8:21 

             2 up 

             strava 

             Tue Jul 17 

              5.12 

             7:02 

             3 x 10:00 w/ 3:00 rest (6:15-6:20)

             strava 

             Tue Jul 17 

              2.01 

             8:10 

             2 down 

             strava 

             Thu Jul 19 

              7.13 

             8:08 

             The old stomping grounds, 16x100 hills 

             strava 

             Fri Jul 20 

              8.02 

             7:58 

             Morning Run 

             strava 

             Sun Jul 22 

              16.61 

             7:59 

             Long Run. Nice day and a very quiet morning 

             strava 
            Summary:

            47.04

            7:57

               

            Road Mile: 5:19 (2017), 5k: 17:09 (2021), 10k: 35:54 (2021), HM: 1:21:55 (2020), M: 2:53:18 (2021)


            Speed Surplus

              Hey guys, I made a meme based on my recent training

               

              5:27 / 18:49 / 40:32 / 88:12 / 3:12

              CommanderKeen


              Cobra Commander Keen

                Brew - Awesome LR with quality.


                Jim - A slow comeback is still a comeback!


                Ace - Good week.


                Clever - Nice.


                Me - Week one is in the books! Felt really good all week, and things are off to a good start this week as well. My LR wasn't particularly well-excecuted. I finally drove into town to try getting some miles in with a group, rather than a solo LR around a lake. I started the first few miles with a buddy who is coming back off a couple ankle injuries and has also been hitting the weights a lot, so he's a good bit slower now than he used to be. All my middle miles were solo and most were a bit fast while I tried catching up to someone else to run with (turns out it was impossible since the path the group ran split into many possible directions ~ mile 3 and the group fragmented). The last 5 were with my local fast guy who cranks out 7:50's all the time. It was good to have some company, and even the faster miles felt good.

                DD3 is crawling now! Sorry, couldn't help myself - proud dad shout-out.

                 

                Weekly Summary
                Monday, Jul 16, 2018 thru Sunday, Jul 22, 2018

                <tfoot> </tfoot>
                Day Miles Pace Description HR Link
                Mon 11.0 7:57 Thus the assault upon my BQ time begins! 122 days left to get fast. 20x 200M R, 1E in the middle 153 (78%) strava
                Tue 9.1 8:30 DD3's first stroller run! 146 (74%) strava
                Wed 10.3 8:39 1 coyote, 1 armadillo, 2 hawks, and a drizzle the whole way 141 (72%) strava
                Thu 11.3 7:42 1T, 2T, 1T. 1min jog recovery per T mile 153 (78%) strava
                Fri 10.3 8:11 3 hawks, 1 deer (1 stride), and 1 low flying biplane 143 (73%) strava
                Sat 15.5 8:07 Lots of Landrunners, plenty of herons (still no Camille), and a few with JHat 146 (74%) strava
                  67.5 8:11      

                5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22

                 

                Upcoming Races:

                 

                 

                ilanarama


                Pace Prophet

                  Keen - I love the wildlife litany!

                   

                  Ace - that sounds seriously nostalgic.

                   

                  Jim - your slow comeback is faster than mine.

                   

                  Speaking of, last week was a good one.  41.5 miles running and 28.5 miles cycling, including a meh 3M/2M tempo with 2 min jog in the middle, a long mtb ride in which I beat my own best time up the switchbacks on the ridge by 5 minutes, and a lovely 14M LR, which incidentally is the first time I've run that far in (drum roll) 22 months.

                   

                  This morning I was slow and creaky, though.

                  Elizabeth78


                  Recovery Phenom

                    Hi all! I have been absent since about March I think. Life just got really crazy over the past few months and I couldn't keep up with the forum. I'll try to pop in periodically if I can now that things have calmed down.

                     

                    Quick recap:

                     

                    April: Ran Boston in that epic weather in 3:26:53. Purposely ran a conservative race because I didn't want to bonk and get hypothermia. 
                    May: Summer arrived early and I started training pretty hard for the 5K distance. I won a 5K on Memorial Day in 20:31 in crazy humid weather, but then three days later I got really sick.

                    June: Was sick all month, didn't go to work or leave the house except to go to the doctor. Very weak/dizzy/tired. Zero mileage.

                    July: Gradually started to feel better the first week of the month, began to run/walk, and I just ran an easy 5K nonstop yesterday in 27:16.

                     

                    Plan is still to get that sub-3:20 in December at the Rehoboth Beach marathon. Ideally sub 3:15, but the 6+ miles of dirt trail might slow me down a little. I'm also running the Richmond half in November.

                     

                    Brewing: I've heard great things about Boise and it seems that more and more people I know are moving there. It sounds really appealing. Great job on the the long run with tempo.

                     

                    Jim E: Sounds like you are making a strong comeback. Interesting logic on the 10K vs, long run.

                     

                    AceHarris: How cool was it to run on the HS track! Solid week of mileage for you.

                     

                    Something Clever: LOL - how do you make a meme? I wanna do it. I totally prefer 400's over tempo!

                     

                    Commander: Awesome week and sometimes going a little faster in the long run is good. Congrats on the crawling!

                     

                    Ilana: I'm super  impressed with your comeback as I said on Facebook. Your 14-miler- WOW. For the first time in 22 months- that is huge.

                    26.2 x 31 (3:15:34 PR)

                    13.1 x 35 (1:30:58 PR)

                    Author of the book Boston Bound

                    AceHarris


                      Elizabeth: So good to hear from you! It was good to see you back to running on Strava. Sorry about the prolonged illness and I'm glad you're feeling better.

                      Road Mile: 5:19 (2017), 5k: 17:09 (2021), 10k: 35:54 (2021), HM: 1:21:55 (2020), M: 2:53:18 (2021)

                      Arvind Balaraman


                        Awesome Elizabeth. Sorry to hear about your illness. Hope you come back stronger. Good to see you back.

                         

                        Hi all! I have been absent since about March I think. Life just got really crazy over the past few months and I couldn't keep up with the forum. I'll try to pop in periodically if I can now that things have calmed down.

                         

                        Quick recap:

                         

                        April: Ran Boston in that epic weather in 3:26:53. Purposely ran a conservative race because I didn't want to bonk and get hypothermia. 
                        May: Summer arrived early and I started training pretty hard for the 5K distance. I won a 5K on Memorial Day in 20:31 in crazy humid weather, but then three days later I got really sick.

                        June: Was sick all month, didn't go to work or leave the house except to go to the doctor. Very weak/dizzy/tired. Zero mileage.

                        July: Gradually started to feel better the first week of the month, began to run/walk, and I just ran an easy 5K nonstop yesterday in 27:16.

                         

                        Plan is still to get that sub-3:20 in December at the Rehoboth Beach marathon. Ideally sub 3:15, but the 6+ miles of dirt trail might slow me down a little. I'm also running the Richmond half in November.

                         

                        Brewing: I've heard great things about Boise and it seems that more and more people I know are moving there. It sounds really appealing. Great job on the the long run with tempo.

                         

                        Jim E: Sounds like you are making a strong comeback. Interesting logic on the 10K vs, long run.

                         

                        AceHarris: How cool was it to run on the HS track! Solid week of mileage for you.

                         

                        Something Clever: LOL - how do you make a meme? I wanna do it. I totally prefer 400's over tempo!

                         

                        Commander: Awesome week and sometimes going a little faster in the long run is good. Congrats on the crawling!

                         

                        Ilana: I'm super  impressed with your comeback as I said on Facebook. Your 14-miler- WOW. For the first time in 22 months- that is huge.

                        Arvind Balaraman


                           

                          Speaking of, last week was a good one.  41.5 miles running and 28.5 miles cycling, including a meh 3M/2M tempo with 2 min jog in the middle, a long mtb ride in which I beat my own best time up the switchbacks on the ridge by 5 minutes, and a lovely 14M LR, which incidentally is the first time I've run that far in (drum roll) 22 months.

                           

                          This morning I was slow and creaky, though.

                           

                          Congrats on your 14mile run. You are back

                          Arvind Balaraman


                            Awesome week Commander

                             

                            Brew - Awesome LR with quality.


                            Jim - A slow comeback is still a comeback!


                            Ace - Good week.


                            Clever - Nice.


                            Me - Week one is in the books! Felt really good all week, and things are off to a good start this week as well. My LR wasn't particularly well-excecuted. I finally drove into town to try getting some miles in with a group, rather than a solo LR around a lake. I started the first few miles with a buddy who is coming back off a couple ankle injuries and has also been hitting the weights a lot, so he's a good bit slower now than he used to be. All my middle miles were solo and most were a bit fast while I tried catching up to someone else to run with (turns out it was impossible since the path the group ran split into many possible directions ~ mile 3 and the group fragmented). The last 5 were with my local fast guy who cranks out 7:50's all the time. It was good to have some company, and even the faster miles felt good.

                            DD3 is crawling now! Sorry, couldn't help myself - proud dad shout-out.

                             

                            Weekly Summary
                            Monday, Jul 16, 2018 thru Sunday, Jul 22, 2018

                            Day Miles Pace Description HR Link
                            Mon 11.0 7:57 Thus the assault upon my BQ time begins! 122 days left to get fast. 20x 200M R, 1E in the middle 153 (78%) strava
                            Tue 9.1 8:30 DD3's first stroller run! 146 (74%) strava
                            Wed 10.3 8:39 1 coyote, 1 armadillo, 2 hawks, and a drizzle the whole way 141 (72%) strava
                            Thu 11.3 7:42 1T, 2T, 1T. 1min jog recovery per T mile 153 (78%) strava
                            Fri 10.3 8:11 3 hawks, 1 deer (1 stride), and 1 low flying biplane 143 (73%) strava
                            Sat 15.5 8:07 Lots of Landrunners, plenty of herons (still no Camille), and a few with JHat 146 (74%) strava
                            Running Problem


                            Problem Child

                              keen welcome to training. Get those morning miles in as much as possible

                               

                              rune looks like you're doing well with training. Enjoy Seattle. I wouldn't be surprised if you're staying at the same hotel I did just looking at your run.

                               

                              elis yeah Boise is a cool spot. A lot of people describe it as just like Reno with a few differences (casinos, lower elevation, different alcohol laws) and I could see myself living there. They have a marathon, half ironman and 8 hours North they have a full iron man in Coeur d'alene. Oh and look up "meme generator" on your phone. I have a photo of a friend I use multiple times to create them. I even have one of NeRP when he was about 3 months old with a huge smile.

                               

                              ilana great job getting out there this week. Just don't jump straight into sub 3:20 efforts. 

                               

                              jim Glad it's all going well.

                               

                              sc that "frozen shoulder" thing sounds weird. How it (potentially) happened seems to make sense. Hope it gets better. At least it happened AFTER marathon training.

                               

                              PJ when does your adventure west being? If you go through Santa Rosa you could stop at the "infamous" Russian River and pick up Pliny the Elder or Lagunitas.

                               

                              Apparently this didn't post Sunday. It was a 70 mile week schedule but after flying I just couldn't get the 10 in Sunday, and I kind of didn't want to. Using the JD Sunday - Saturday calendar I got 74 miles this week because I switched the workout. This week is a 63 and tomorrow's speed workout should be fun in the heat after work. 7:00 pm the forecast is 93 with a 13 mph wind. I'm going to try sticking with the doubles this week. The beer I had Sunday night killed my Monday morning run and it's making my stomach hurt now that I'm paying attention to it. This morning I didn't much feel like running but I did. I was attempting to spy on a coworker who said he would be doing yard work (moving rocks) at 4:00am. I didn't see, or hear, him but he said he was in his backyard working.

                               

                              I just looked up tomorrow's workout. 1,000 meter repeats. Last time I did this I fell flat on my face and skipped the last one. At least this time it's only 5x1000 but it's followed by 4x400. Still better than running the mile.

                               

                              My Week

                               

                              Weekly Summary
                              Monday, Jul 16, 2018 thru Sunday, Jul 22, 2018

                              <tfoot> </tfoot>
                              Day Miles Pace Description Link
                              Mon 7.0 8:29 That time NeRP woke me up at 3:00 am strava
                              Mon 6.6 8:33 That time you can meet me at the flagpole at lunch. strava
                              Tue 7.1 8:36 That time I actually saw people! strava
                              Tue 4.2 8:52 That time I’ll speed up class. strava
                              Wed 8.1 8:12 That time I like your style strava
                              Wed 4.0 8:12 That time it’s still better than 4:00pm weather strava
                              Thu 6.0 8:07 That time I’ll admit you have some skill. strava
                              Sat 17.1 8:13 That time it took a day. strava
                              Sat 0.7 22:40 That time it was NGA time. strava
                                60.8 8:33  

                               

                               

                              Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                              VDOT 53.37 

                              5k18:xx | Marathon 2:55:22

                              pepperjack


                              pie man

                                Leave next week, day TBD.  More likely to pass through Reno than Santa Rosa (80 from Wyoming at some point and across Nevada that way).

                                11:11 3,000 (recent)