Forums >Racing>2018 Sub-3. No rules. Run.
Yeah...
paces PRs - 5K - 5:48 / 10K - 6:05 / HM - 6:14 / FM - 6:26 per mile
JMac: I'll be there god willing Don't exactly know where my fitness will be come Feb and Mar, but I'm hoping I continue my current trend and target something in the 2:40-2:45 (weather dependent) range. We'll see what kind of HM I can throw down in a few weeks as a benchmark to kick off a Boston cycle. Plus if we have a few more guys in that range here it might be fun/worthwhile to try and work together. Just a thought, but we are a long way off at this point!
Ill be there too and if I can pull together a plausible Jan-Mar I'm game for attempting 2:40. Weatherboy will be too, he's just playing it cool.
Upcoming; 14th Sep Scottish veterans XC trials, 289th Sep Great Scottish Run 1/2, 12th October TAMA half marathon, 27th October Leeds Abbey dash 10k
Steve- I decide to just go and get some orthotics and they've worked like a charm. Thanks man.
v02 block: w1/6M 00 44 30 5.22 T 00 56 51 6.26 W 00 55 53 6 tm w/ 3wu + v02 work + 1cd, 0.5% as 200/200/200/800/600/800/400/200/200 6,8s@5:27pace, 2/4s@5:00paceTh -- -- -- URD laziness F 00 57 01 6.65 S 01 19 21 10.48 S 00 10 31 1.33 wu 00 17 35 5k PR, 3rd AO - 5:39/mile 00 16 44 1.94 cd ==== 40.98
Felt back to normal this week, so I brought forward my planned v02 block and began this week. Some 400/800 work mid-week felt fine to start things off and then I jumped into a flat 5k this morn for a new PR, which was a given as my old one was soft. 17:32 gives me a good launch point to start the block and my hope is to be able to challenge sub17 in 4-6 weeks.
Finbad: Good to hear you've found a solution to the PF nonsense.
Madison: Wow, coming off that injury, your performance is getting better and better. I hope you've been able to look at the letsrun thread from earlier, so you can see what it takes. You should be able to have a really good go at it, fingers crossed!
Weather: Yup, some of the performances over there really ram home what is possible. While I can get envision getting down to those paces, I'm pretty certain my ankles etc., wouldn't be up to the volume required. I do like to look at that thread though as seeing real people (jobs/family etc) execute some stuff that's just out of reach is great motivation... much like the old rwol sub250 thread when I was aiming for sub3 years back.
Great to have lots of debate around here as we all mentally prepare to be awed (age graded, of course) by Cal and then ready ourselves for 2019. Count me in for the 2:40 talk or the aim for some something with proper blow-up potential!
5k: 17:32 (11/18) -- 10k: 38:47 (07/17) -- 10m: 60:23 (08/17) -- 1/2: 1:22:32 (11/17) -- full: 2:49:26 (04/17)
2020 Goals: Assault on 2:40! Next up: Toledo (Apr 26)
Madison: Agree with Kram; the fact you had a fracture and only started back running in April makes your recent races even more impressive. And bodes well for big improvements next year.
Kram: Congrats on the PR! It will be exciting to see your speed training and where you end up with it 5k-10k-wise. Great way to start towards your spring marathon cycle.
More easy running this week for me, ramping mileage up bit by bit. HR is starting to creep down to normal range, and hopefully I can get back to some quality soon.
Weekly SummaryMonday, Nov 12, 2018 thru Sunday, Nov 18, 2018
2:52:16 (2018)
Was out of town this weekend, but was watching my local race (Philly marathon). Did anybody else see that the woman that set a course record and won had a pacer with her for at least many of the last few miles? The pacer didn't have a noticeable bib. Thoughts on that? She beat the 2nd place woman by something like 25 minutes I think. The coverage of the Philly marathon always has me embarrassed to have it as my local race. The men's finish was pretty close, but they didn't even mention who won the race as he finished or after (I think they last said who the top two were at mile 25). All they seemed to care about was that it was a course record.
I am running Boston, and probably wearing vaporfly. Certainly not running any 2:40.
5k- 18:55 (2018) 10K- 39:04 (2017) Marathon- 3:00:10 (2018)
Kram awesome job on that 5k thats speedy for sure.
Mikey congrats on your sub 38 10k on strava. You have a good jump on me now !
Cal sorry about all that fire disaster stuff going on in California. They are so hard to contain no matter how much money etc. Training in a freakin mask sounds tough.
Reeves nice base building week.
Im still on the bench with my calf strain. I want to be healthy by dec 10th when my 18 week pfitz cycle starts.
55+ PBs 5k 18:36 June 3rd TT
" If you don't use it you lose it, but if you use it, it wears out.
Somewhere in between is about right "
kram - 17:35 5K just like nothing Even if I have my best training cycle ever I will not be able to beat that. Nice and speedy.
JTReeves - good base building week.
sling - I actually do not care about the pacer - though, I guess if the pacers are prohibited, she should be disqualified, if not - then why not?
Piwi - hope your half will behave and you have a cycle and beat Mikkey - though, if you are not running in Vaporflys, you probably don't have a chance As for containing a fire - you are right, when it's becomes big fire it's hard to contain. The story developing here is very interesting - looks like local Californian utility company (PG&E) somehow involved in the root of the fire that happened and many others. It's not proven yet but basically they have high voltage lines that go through untreated, very dry forest areas and any fire issues with those lines causes the dry, unremoved trees and stuff to become a huge fire that goes big quickly - especially when there is a strong wind. Basically they just ready to collect money but not ready to make their equipment and surrounding safer. Looks like they are looking for billions in damages...
My week was all on TM - due to totally hazardous air quality, all the slow runs I wore N95 mask - faster runs I have to remove it as it was impossible to breathe and run
Mon - AM: 10.1 @9:23 PM: 6.3 @9:33
Tue - AM: 6:3 @9:27 PM: 7.8 @9:22
Wed - AM: 11.1 @9:23 PM: 5.1 @9:21
Thu - AM: 11.1 @8:43 PM: 5.1 @9:19
Fri - AM: 12.1 @8:01 PM: 5.1 @9:23
Sat - 10.1 @9:37
Sun - 21.21 @8:51
Total: 111.5 mi
The weather forecast for CIM is getting worse than it looked before - only 2 or 3 days of showers before the marathon date - not sure it will be enough to clear the air and let authorities run the event. This air situation is actually hard to bear psychologically/mentally, not only physically.
And no, I am not going to run Boston next year and year 2020. Planning to run in 2021. No goal set for 2021 yet
Kram and Mikkey - nice racing. Mikkey my ambition next year is to get a >80 age grading at something.
Cal - that week proves that you're the king of the mental game anyway. That is quite a long time to be on a treadmill
JT - look like it's starting to come together
my week: nursing PF annoyance most of the week but did do a nice 6x1200 @ <4min session then got some orthotic inserts on saturday and had a nice 12 mile pain-free run last night. Going to wear the inserts for work as well right now and gradually phase them out if I can.
Kram and mikkey nice races. Great time of year to race.
Cal great week on the mill there sir
jt no need to rush the quality just let the body fully recover
me 94.5 this week battling a cold but got through it
mon 10 8:35
tue 10 with strides 8:31
wed 10.5 with 40 min a mp power 6:23
thurs 10 8:37
fri AM 10.25 with 40 min mp power 6:23
PM 11.75 with 7x5:30 at Threshold power 5:45
sun 10 with strides 8:37
Sun 22 with 60 min at MP power 6:17
the hays in the barn
HM: 1/17 1:18:53. FM: 12/18 2:46:04
RIP Milkman
Pretty awesome all the 2:40 talk. I just need to get my foot healed up and I'm in!
JT - Have you decided on your spring racing schedule? I bet you could start running some local 5Ks/10Ks in Jan/Feb and then get a good half in during March or April.
Cal - What's with all the .1 to end your runs? Do you just get to a distance and then say "I'm going to give it another tenth of a mile?"
Fin - Who did you go see to get those inserts? Trying to figure out my plan for foot pain as well as my foot is so tender after every run that I can't see how this will heal on it's own as I increasing miles. Or did you just get them over the counter?
Swim - You getting back on Strava or are you officially done with it?
Sling - How's your foot doing? I went out for 7.5 miles yesterday and although it was okay during the run, it gets so tender right after. I'm a little worried about whether I can really start ramping up training. I'm going to try to get back to something reasonable like 35 miles the week but even that amount may be too much. I hate that it's so hard to know who to go to for this stuff, I hope I fund a good podiatrist like Andres did. The metatarsal pads definitely make my feet feel better day to day.
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
powered by plants
Finbad, good to hear about your foot.
My week was pretty post-marathony.
For reference, jog = 8:20 and slower, easy means 7:50-8:19
M- No running, no school, 6 mile boardwalk walk
T- 7 mile treadmill jog
W- 10 mile jog
T- 10 mile jog
F- 10 mile jog
S- 11 mile easy
I still feel pretty beat up from the race. Will be running 75ish this week just to ease back into things.
5k: 17:52 (2014); 10k 36:59 (2014); 15k: 56:29 (2018); Half: 1:19:27* (2018); Full: 2:54:22 (2018)
*downhill AF
Fin: Glad the foot is behaving itself!
Mikkey: Congrats on the 10K race!
Kram: Congrats on the 5K PR!! I certainly think the potential is there to go much lower too
JT: Solid week ramping back up! All in all that's a speedy recovery process. Well done.
Cal: Awful with those wildfires and potential impact to CIM. Stinks about not being able to get outisde either. We've had a few here from time to time, but nothing anywhere near as bad as that for sure BTW - that's a huge week and even bigger from a mental aspect being all the TM!
Swim: Damn another moster week and killer workout/LR on Sunday!
Steve: That's a big week post marathon! Nice job
Me: Officially think my hay is also in the barn with just about 12 days until my HM. Still got in quite a bit of volume and quality with nearly 3Q days last week. The workout yesterday was probably the toughest of the year as I believe it teaches your body to try and speed up as you switch from threshold (likely ran them a bit too hard) down to almost all out at the end. Very happy with the resulting paces, but they were tough! Hoping it wasn't too big of a workout with less than 2 weeks to go, but I'm only scheduled to have 2 more real quality days before the race so feel I have some time to recover. Running a local trukey trot on Thurs which will be another last minute checkpoint at about 8-9 days out and after that will be a simple 3 X 1T early during race week. Trying out a 2 week taper this time around where I'll run something in the mid 60's this week, and then mid 40's next week - which make for 86,81,64ish,45 (race week). Think I've averaged well over 80 miles/week going back to mid summer so a decent cutback is probably needed.
Weekly Summary Monday, Nov 12, 2018 thru Sunday, Nov 18, 2018
1mile: 4:46 (12/20) | 5K: 15:57 (3/21) | 10K: 33:40 (4/20) | 15K 51:43 (4/21) | HM: 1:15:03 (12/20) | FM: 2:40:30 (1/20)
Weather - My favorite workouts to do while peaking for a half are the mixed T + I + R work. I don't think you've done any of that to date, right? Something like 4x1T + 4x1KI plus 4x400R. I always think that workout doesn't look difficult but it really beats the hell out of you.
I told you it would beat the hell out of you Weather
Exactly!! Glad I didn't do the 4 by version though
BTW - hope your foot heals soon!