2021 Sub 3:00 Marathon Thread (Read 423 times)

JTReeves


    I'll have to look a bit closer at some of those Fl/SC/GA races Darkwave. I guess I dismiss the FL races solely based on Weather's race from a few years ago (Town of Celebration) where it was in the 70s from the start.

     

    Charleston does look good JMac. Nice and flat! Looking at the historical race day weather, it looks similar to Houston: about 1 out of 3 or 4 times it is hot, but otherwise it's excellent. Anyway, since Charleston and Houston are the same weekend that might be a good combo for bad weather back-ups to each other.

    2:52:16 (2018)

    darkwave


    Mother of Cats

      Posting my week early, since I'm not doing anything tomorrow.

       

      30 miles running, 4:30 hours pool-running, and 1000 yards swimming.

      M: 90 minutes pool-running and upper body weights/core.
      T: 10 miles, including a track workout of 5x800, 400, 2x200 in 3:48, 3:38, 3:24, 3:20, 3:19, 95, 48, 49. Followed with leg strengthwork and 500 yards recovery swimming.
      W: Streaming yoga and 10 miles very easy (9:26) plus drills and two strides.
      Th: 90 minutes pool-running and upper body weights/core.
      F: 10 miles, including 8 Iwo Jima hill repeats; followed with with leg strengthwork and 500 yards recovery swimming.
      Sa: 1 hour pool-running.
      Su: Off (heading up to cheer at the Philadelphia Marathon)

       

      Things are still trending upwards. I attempted a track workout on Tuesday, and managed to kinda do one, albeit with issues. Legs still just didn't want to work. No pain or soreness or fatigue and my heart rate was low; the legs just wouldn't move. The best way to describe it - have you ever tried to run in a pair of pants that are too tight, so that they restrict your range of motion? That's pretty much exactly what it felt like. Hence an 800 in 3:48... However, they did improve as I went.

       

      (and in answer to the obvious questions plus the ones I have been asked before - yes, I take magnesium, I foam roll, I stretch, I do a 25 minute mobility session pre-run. I run at least 3 miles before a track workout, including some faster running and plenty of running drills. While I've been dealing with this I've also gotten a deep tissue massage and visited the chiropractor - both helped maybe slightly, but not too much. I am trying all the things.)

       

      Since things are improving, and since I passed the neurologic exam last week, I've decided to take a break for a few days from running. Basically I'm overdue to take a few days off of running/training, but I haven't dared take a break since everyone thought my issues were neurological, and also since everything seems to get worse when I do less. Now I feel safer in taking a few down days, so that's my plan. I'm not taking a full week off, but 3-4 days with an hour of pool-running or less, starting today, shouldn't hurt and will be a nice reset.  I am getting my Covid vaccine booster on Wednesday afternoon, so that may end up with some additional downtime..

      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.

      Marby


        DW:  I thought you would have had it all covered. The downtime sounds like a good way to go.

         

        Keen:  Interested to know what your nutrition plan looks like given the similarities in our regular eating?

         

        Stryd: I’m intrigued, those who own one have any thoughts on value it provides?

         

        Me:  Much like every other week it felt like my workouts were just okay, nothing special but at least I’ve got out there and something done week in week out. For pretty much the first time this cycle I found myself yearning for the taper and whaddayaknow, here it is. A day off on Friday and I felt fresher, ready to take on a final challenging long run which went well.

         

        Tue 12x1k @ 6:32 (4:04)
        Thu 4x600 @ 6:21 (3:57), 4x500 @ 6:06 (3:48), 4x400 @ 6:00 (3:44)
        Sun 20k @ 7:32 (4:41), 10k @ 6:40 (4:09), 2k CD

         

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        11/15 Afternoon Run 5.18 8.33 00:41:51 08:05 05:01 180
        11/16 12x1k 12.17 19.58 01:28:55 07:18 04:32 243
        11/17 Evening Run 7.81 12.56 00:59:46 07:39 04:46 262
        11/18 4x600, 4x500, 4x400 8.80 14.16 01:06:27 07:33 04:42 174
        11/20 Morning Run 8.70 14.00 01:08:15 07:51 04:53 69
        11/21 10k@MP 20.05 32.25 02:26:25 07:18 04:32 525

        Total distance: 62.71mi

        10K 41:35 (2016), Half 1:27:01 (2015) Marathon 3:02:48 (2015)


        Elite Jogger

          darkwave - That’s good news that things are looking up again and enjoy your rest as you deserve a break!

           

          Marby - Really good week especially after your half TT.  That long run today was very impressive with you nailing the last 10k at MP. Looking good for Melbourne. 👍

           

          I managed my third 50+ mile week in a row!  Why is there no dancing banana emoji on this website?

           

          I tried out my new ZoomX Invincible's this morning and they felt great and suitable for easy long runs. Very cushioned and only 11oz, but I think they’ll be more popular with the older/more injury prone runners.

           

          Here’s a review of them from the one and only runnersworld 

           

          https://www.runnersworld.com/uk/gear/shoes/a34990109/nike-zoom-x-invincible-run/

          5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

          JTReeves


            Darkwave: I hope the down time helps things improve even more. You certainly deserve a break. Coincidentally, my wife scheduled for both of us to get the booster shot Wednesday as well!

             

            Marby: I missed telling you how great that half time trial was. You really seem to have broken through to a new level! Great workouts this week as well. I'm often disregarded for being too optimistic but I think you're a sure thing for sub 3. Has your race been given an official date (sorry if I missed this, I was AWOL for a few weeks here).

             

            Mikkey: Just looked at your training calendar; you're making it look too easy!  See above about my optimism but looking at these runs, sub 3 should be on the table for Valencia IMHO. Is the marathon course flat and fast like the half course? It'll be fun to see who runs faster on Dec 5th: you or Cal.

             

            Overall I was happy about this week. A 4 mi tempo on Thursday felt pretty rough, but hopefully broke through some rust. Today's long run on the other hand felt absolutely great. I picked up the pace to moderate effort and HR was overall pretty good. I'll see how the next few weeks go and then make a decision on Houston.

             

            Weekly for period: From: 11/15/2021 To 11/21/2021

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in ft
            11/15 Morning Run 6.30 10.14 55:00 8:44 5:25 423
            11/16 Morning Run 11.25 18.10 1:35:42 8:30 5:17 614
            11/17 Morning Run 10.11 16.27 1:23:12 8:14 5:07 541
            11/18 Morning Run w/ 4 mile tempo (6:21) 11.10 17.86 1:24:37 7:37 4:44 620
            11/19 Morning Run 8.19 13.17 1:09:54 8:32 5:18 466
            11/20 Trail Run 8.46 13.62 1:16:49 9:05 5:38 554
            11/21 Long run 20.06 32.27 2:28:34 7:24 4:36 988

            Total distance: 75.47 mi

            2:52:16 (2018)


            Elite Jogger

               

               

              Mikkey: Just looked at your training calendar; you're making it look too easy!  See above about my optimism but looking at these runs, sub 3 should be on the table for Valencia IMHO. Is the marathon course flat and fast like the half course? It'll be fun to see who runs faster on Dec 5th: you or Cal.

               

               

              LMAO!  I didn’t realise that you’re a comedian as well as a really nice guy!

               

              When I get back to full fitness again next year, will I beat the downhill king Cal in a head to head race on a legit course?

              5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

              CalBears


                LMAO!  I didn’t realise that you’re a comedian as well as a really nice guy!

                 

                When I get back to full fitness again next year, will I beat the downhill king Cal in a head to head race on a legit course?

                 

                Again, for anybody who thinks downhill courses are like a walk in the park - just go and try. Last thing you should do is to trash things you didn’t experience. I was preparing for it - ran 11 miles downhill route 3 times, felt fine, not speedy, but fine. 7 days later I still have some very concentrated pain at the top of my thigh - didn’t feel it until I ran on Friday. Man, downhills are brutal… Right now feel unmotivated and tired, so, yeah - motivated Mikkey right now seems like having an edge over me - I cant get excited now when I am thinking about coming CIM ðŸĪ•

                paces PRs - 5K - 5:48  /  10K - 6:05  /  HM - 6:14  /  FM - 6:26 per mile

                CalBears


                  DW - week off is really good when you feel/know you need one. If not CIM, I would take one right now - so, it seems like I took one already recovering after last Saturday.

                   

                  Marby - man, no doubt, HM and this week’s long run shows you are in no doubt in sub 3 territory.

                   

                  JTR - somehow you are managing to get those high weekly miles - that seems to be even more valuable (for me at least and probably for you) than nailing workouts.

                   

                  Mikkey - so glad you are back to it, now we will finally start preparing for the eye to eye merting ðŸĪŠ

                  paces PRs - 5K - 5:48  /  10K - 6:05  /  HM - 6:14  /  FM - 6:26 per mile


                  Elite Jogger

                     

                    Again, for anybody who thinks downhill courses are like a walk in the park - just go and try. Last thing you should do is to trash things you didn’t experience. I was preparing for it - ran 11 miles downhill route 3 times, felt fine, not speedy, but fine. 7 days later I still have some very concentrated pain at the top of my thigh - didn’t feel it until I ran on Friday. Man, downhills are brutal… Right now feel unmotivated and tired, so, yeah - motivated Mikkey right now seems like having an edge over me - I cant get excited now when I am thinking about coming CIM ðŸĪ•

                     

                    You’ve been living in US for too long!

                     

                    I was just having some banter...you know, just having a joke?

                    5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

                    JTReeves


                      Cal: I can see how the last race would take a lot out of you; it would destroy my legs. You've had a lot of races in a short time so makes sense you are a bit worn out. Maybe an early/steep taper is a good way to go all things considered.

                       

                      Mikkey: Trying to lower expectations? JMac has taught you well in that art! 

                      2:52:16 (2018)

                      JMac11


                      Milkman

                        JMac has taught you well in that art! 

                         

                        Don't kick a man while he's down 

                        5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:00 (10/21)  |  FM: 2:36:31 (12/19) 

                         

                        Next Race: Unknown 


                        Elite Jogger

                          If I go slower than 3:10 then I’ll bow my head in shame and reluctantly move to the Waltons thread.

                          5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

                          JMac11


                          Milkman

                            If I go slower than 3:10 then I’ll bow my head in shame and reluctantly move to the Waltons thread.

                             

                            As long as you remember the race with a smile, stop your watch at 3:09:59 regardless of distance. That's what counts 

                             

                            DW - glad to hear things are improving! I think you come up to NYC sometimes to run our winter races. If things improve enough you can race, let me know as I plan on racing a lot this winter if I can (assuming I don't have a sfx).

                             

                            JT - I see you're just like: throw a bunch of money at races and then end up going to less than half of them. It really bothers me how much I waste on it, but then again, throwing an extra $150 on a second race is worth it when you've put so much time into training.

                             

                            Marby - JT definitely is the most optimistic person on here, but I agree with him that sub3 is a go for you.

                            5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:15:00 (10/21)  |  FM: 2:36:31 (12/19) 

                             

                            Next Race: Unknown 

                            Running Problem


                            Problem Child

                              JMac $150 for race shoes? Are you on a budget these days? If they're not $200 they're not race shoes.

                               

                              Marby The 10k at MP looked solid. I'd say you're ready to do great things.

                               

                              Cal I agree about downhill marathons. Until someone has actually run something like Revel it's easy to say how easy they are. I tried explaining this to three different people who all said "it's all downhill" as if running downhill for 26 miles is the same as running downhill for 6 when they're sprinting 6:00/mi pace. "hey how did you feel after that run? oh you couldn't walk, but you said downhill running was easy? Did you ever think....ah I'm sure it's different for a marathon."

                              I hope you feel better for CIM.

                               

                              dwave enjoy the time off. I think I'm looking forward to it myself.

                               

                              My week

                              Started with GI problems and 2 days of no running. It was "liquids in/liquids out" and somehow I managed to have a great "race day simulation" training run. I even got to yell at someone walking their dog so I'm good on that front as well if someone needs to be scolded on race day. Long run was cut short (would have apparently been 17+ miles) due to a GI issue that probably kicked out the remaining "bugs" in my stomach/intestine. I think I cursed myself after telling keen to get as close to his sick kids as possible. At least I'm feeling better today, and I'm confident I won't be getting sick before CIM anymore. I think I was forced into a cutback week because of it, and at this point I got the two workouts I wanted to for confidence building going into race day. Ideally it would have been another 60-70 mile week, and I'm over it. Hay. Barn. I need to find clothes to wear at the start and think about what I want to wear at the finish line.

                               

                              THE WEATHER FOR CIM LOOKS OKAY AS OF TODAY. 45f overnight low and 30% chance of rain. It's obviously going to get worse between now and next Thursday. I'll try to remember to post my bib number for tracking purposes, and if I don't anyone is allowed to post it in case you're wondering.

                               

                              Weekly for period: From: 11/15/2021 To 11/21/2021

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in ft
                              11/17 That time the only people allowed to ask questions are the ones who don’t ask any questions. 8.42 13.55 01:10:04 08:19 05:10 358
                              11/18 That time it was a full dress rehearsal 16.01 25.76 01:58:16 07:23 04:35 200
                              11/19 Stomach flu cure (walk) 2.07 3.32 00:58:13 28:07 17:32 59
                              11/19 That time everyone needed an hour away from each other. 7.01 11.27 01:02:37 08:56 05:33 121
                              11/20 That time the law says you can’t ‘RISE’ until 10am 10.25 16.50 01:31:26 08:55 05:32 52
                              11/21 That time it tastes like vomit in my belly. 6.89 11.09 00:59:10 08:35 05:20 433
                              11/21 Final mile is slow for road runners? (walk) 1.01 1.62 00:23:41 23:27 14:37 10

                              Total distance: 51.66mi

                              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 51

                              5k19:35 | Marathon 2:59:10

                              CommanderKeen


                              Aspiring Hobby Jogger

                                DWave - Super-glad things are going the right way for you, and sure hope things continue in that direction. How was cheering at Philly? Were you just there in general, or did you know people who were running it?


                                Marby - In-race nutrition will be SiS beta fuel gels, likely every 4.75-5 miles. While I'm typically pretty low carb, I do use them "strategically" before/during certain larger workouts and races. If I were to get some hare-brained idea to run something like a 50+ miler then I'd be much more likely to use more fats as a fuel source (perhaps olives, salami, etc.) given the lower intensity.
                                What's your general strategy? Also, good week.


                                JT - That's certainly a week with which to be happy, particularly that strong LR.


                                RP - Pretty solid week despite the bug and hopefully the lower training loads coming up help with the recovery as well.

                                 

                                I'm finally finished with my last big week and it's all taper from here! Definitely looking forward to the 5k in a few days, but the forecast is looking worse. The course is essentially a rectangular lollipop, with all but ~100m of the first 2k being into what is forecasted to be a 20mph/32kmh north wind (though of course this turns into a tailwind for the latter portions of the race). Hopefully there will be someone for me to draft on the way out!

                                 

                                 

                                Weekly for period: From: 11/15/2021 To 11/21/2021

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                11/15 Infernal LED light bars 10.10 16.26 01:26:11 08:32 05:18 482
                                11/15 Decompressing 5.10 8.21 00:43:08 08:27 05:15 197
                                11/16 1 raccoon, 1 rabbit, & 1 great horned owl 8.10 13.04 01:13:31 09:05 05:38 390
                                11/17 12x 800m 17.25 27.76 02:09:58 07:32 04:41 341
                                11/17 I found half an hour, I suppose - Makuri Islands 3.75 6.04 00:30:22 08:06 05:02 0
                                11/18 1 great horned owl 8.05 12.96 01:11:26 08:52 05:31 407
                                11/19 2 herons 11.10 17.86 01:33:47 08:27 05:15 377
                                11/19 Is Neokyo an isekai? - Makuri Islands 5.05 8.13 00:40:53 08:06 05:02 0
                                11/20 6 geese, 2 ducks, & 1 heron 5.05 8.13 00:44:45 08:52 05:30 210
                                11/21 1 coyote & 1 hawk 20.11 32.36 02:41:41 08:02 05:00 883

                                Total distance: 93.69mi

                                5k: 18:14 11/21 â”‚ 10k: 37:55 9/21 â”‚ HM: 1:24:16 11/19 â”‚ M: 3:04:13 11/18

                                 

                                Upcoming Races:

                                 

                                12/4 - Tucson Marathon?

                                12/5 - California International Marathon