Ran a 10k - Official Thread (11 Viewers)

[Zasada]

At 52 years old

Wow. I didn't realize you were (slightly) older than me. Your paces and race times at your age are even more incredible now. Nice work this year crushing that 5K.

 

[bushdocda]

Happy page 1200 and happy NYE lady and gentlemens

 

[-OZ-]

Let’s see if the link works for my monthly challenges

https://docs.google.com/spreadsheets/d/1qc37s-Niw5KvEI3-i_mYAa7AxoTqlpwenqB5x-uwxIA/edit?usp=sharing

The first column is just an example. I don’t really plan on a 10 minute plank on the last day.

First day down, started at a minute on the bathroom floor (Not hungover) as my body was preparing to lose a few lbs.

One way: https://www.wellandgood.com/30-day-plank-challenge/

 

[bushdocda]

I’ll do planks and such but not on the bathroom floor. Damn you are hardcore.

 

[gianmarco]

I’ll do planks and such but not on the bathroom floor. Damn you are hardcore.

Toilet water under the face for motivation to hold it?

 

[Dr_Zaius]

Did a 5K this morning that I signed up for last minute. Hadn't been in the plans, but weather was almost perfect (windy, but 50 and sunny) and I could walk to the start. That had the detriment of getting there just before race time and ending up lined up behind a bunch of goons that shouldn't have been anywhere near the front but didn't want to lose "their" spot. So a lot of weaving and surging for the first 1/2 mile. Other than that went pretty smooth - 6:27, 6:30, 6:30, 6:07 for a 20:01 chip time (whoops - didn't realize chip time offset was as big as it was, or I would have nabbed sub-20. C'est la vie). Nice start to the year nonetheless - 7th overall and 2nd AG to nab a medal.

Happy New Year all you bipedal locomotors!

 

[tri-man 47]

Helluva trifecta of year-end reports coming through in quick succession there! Wow...fantastic stuff. And the medal mongering is already off and 'running' on day one of 2023! Love it.

 

[Zasada]

Kick ***, @Dr_Zaius! Great way to start the year.

 

[-OZ-]

Public Service Announcement - taking 3 weeks off running, even if you’re otherwise active, and then running 9 slowly can still make your legs really sore!

 

[xulf]

Did a 5K this morning that I signed up for last minute. Hadn't been in the plans, but weather was almost perfect (windy, but 50 and sunny) and I could walk to the start. That had the detriment of getting there just before race time and ending up lined up behind a bunch of goons that shouldn't have been anywhere near the front but didn't want to lose "their" spot. So a lot of weaving and surging for the first 1/2 mile. Other than that went pretty smooth - 6:27, 6:30, 6:30, 6:07 for a 20:01 chip time (whoops - didn't realize chip time offset was as big as it was, or I would have nabbed sub-20. C'est la vie). Nice start to the year nonetheless - 7th overall and 2nd AG to nab a medal.

Happy New Year all you bipedal locomotors!

Well la di da.

Great race, way to kick off the year with a great start.

 

[Dr_Zaius]

Sign up for Erie on 9/10/2023 opens on 1/1 - see you there??

A shame they don't have a half the same day, as I would be severely tempted given that I could roll an Erie race in with a visit to my sister and/or daughter.

 

[xulf]

Signed up for the Glass City Marathon in Toledo on 4/23.

Here we go again...

 

[tri-man 47]

2023 goal modification: I'd stated a plan of 1,500 miles and 30K of elevation. (I reached the latter in 2021 with 2,000 miles). But as I collect more runs from my new home, it seems that 30K will happen rather naturally, given the rolling terrain. So I'll officially bump the goals to 1,500 miles and 50K of elevation ...make it something that will take some effort for that mileage.

 

[MAC_32]

Sign up for Erie on 9/10/2023 opens on 1/1 - see you there??

A shame they don't have a half the same day, as I would be severely tempted given that I could roll an Erie race in with a visit to my sister and/or daughter.

They don't? Ugh...when I read our resident gyno would be doing it I installed the Erie half in the back of my head. I can't commit to a Sunday morning that time of year in advance, but once we had kids sport schedules I was going to see if it worked. Regardless, if mother nature behaves itself they don't make courses faster than that one. It's literally one turn and if there is any elevation change I sure don't remember it,

 

[MAC_32]

Signed up for the Glass City Marathon in Toledo on 4/23.

Here we go again...

This isn't as fast as Erie, but it's close and unlike Erie weather conditions are almost always perfect for this one. Since I'm sure you're not as familiar with Toledo as Cbus I'll provide some pointers when you get closer. I grew up near there and ran it in 2018, so I'm kinda familiar with the course. Definitely enjoy the 'scenery' over the first 8 miles before the half splits.

 

[The Iguana]

13th Annual FBG Year-End Report - 2022

Your goals coming into the year, and were they achieved?

1. Finish a 100km race -- rolled from 2021
   • It only took a week into 2022, but I got the Bandera 100K into the books, and earned my WSER ticket (and didn't get drawn)
   • And for an added bonus, completed the Miwok 100K four months later
2. Complete a Prairie Mountain ascent in 41:59 or less -- rolled from 2021
   • FAIL -- tried to PR (<45 minutes) a couple days ago and failed at that, this is a tough one I'm finding
3. Reclaim the CR on the Mount Burke ascent (or beat 1:01:09 if CR gets reset before I get to it) -- rolled from 2021
   • FAIL -- didn't even get out to Burke this summer, ugh
4. Run a <100 minute HM (preferably Vegas R&amp;R in Feb) -- rolled from 2021
   • YES! 92 minutes and change!
5. (Bonus) run a IRL race with at least one FBG 10K #BMFer -- rolled from 2021
   • YES! A fantastic experience with a bunch of fantastic guys at KT82, what a fun time where we earned my first (team or individual) "win"

Accomplishments or PRs in 2022:

What a fantastic year. Injury-free (so lucky). I'm so fortunate to have been able to do so much:

• First 100K
• HM PR (1:32:36)
• Second 100K
• KT82 Masters Team win
• Moose Mountain 26K PR
• R2R2R
• 5,000+ km (3,100+ miles) for the year (PR)
• 79,000m (259,000') in elevation gain for the year (PR)

My individual highlight for the year came in the first week. Not knowing if I could even finish 100K, and then driving back to the hotel, in the dark, calling my wife and shouting "I F***ING DID IT"!!!) was literally memorable. It gave me confidence for the rest of the year that enabled so much more. Many thanks for @gianmarco for his "nudge" to get me to race this (and others in 2022).

My overall highlight was KT82. What a great group of guys to run with. And to work hard for "hardware" (still have our free cup reward for the masters win). It was SO HOT that day, but cheering on each of the team and spending the day with them is another literal memorable moment.

A race or race training disappointment during 2022:

I had such a lucky year it feels ungrateful to highlight anything negative here, so I won't. One lesson I learned in 2021 was to not complain about running conditions. Being uninjured and able to run is something I should be thankful for. Even if it's 80F with 95% humidity before sunrise in DFW, or -29F and I'm getting frostbite on my nose and chin in YYC.

Total training volume and successes during 2022:

Covered above.

Lesson(s) you’ve learned during the year:

So many of the 10K FBGs have been dealing with injuries in 2022, that the biggest lesson I learned is to be grateful for being able to run and set PRs. And @gianmarco taught me to have more faith in myself and get to the start line, despite nagging doubts I have come race week.

Primary memories of other guys’ training, races, or life experiences in 2021:

Many things I will miss here, sorry guys.

The best memory I have is at the end of the last leg of KT82. @bushdocda was on his anchor run, and we had moved the van to near the finish line. We gathered up about 100 meters from the end to cheer him. My mental state was to get into "celebration mode", with high-fives and laughs as @bushdocda ran. But he would have NONE OF THAT. The look on his face was "I'm not at the finish line, MFers, stop smiling", and all he could blurt out was "WHERE DO I GO???" as he pushed his pace. We hurriedly pointed him around the corner, he crossed the finish line, and THEN he was ready to celebrate the finish. That look on his face was one of someone who wasn't f***cing around. Awesome, and burned in my memory.

Mrs. Gian killing her training and running Boston. What a great victory lap.

@JShare87 bouncing back from injury, dealing with multiple setbacks and bad days. It was tough seeing some Strava runs where his knee wasn't cooperating. But great to see the runs when it was. He kept going back, though. Unwilling to accept defeat. #BMF.

@MAC_32 same thing -- bouncing back from being HIT BY A CAR. 2022 was a recovery year for him, and can't wait to see what he's got for 2023.

@bushdocda and @SteelCurtain running Berlin. Lived vicariously through them.

Goal(s) for 2023:

Still going to roll the failures from 2022:

1. Finish a 100km race (registered for Miwok) -- requalify for WSER lottery
2. Complete a Prairie Mountain ascent in 41:59 or less -- rolled from 2022 (and the two years before it)
3. Reclaim the CR on the Mount Burke ascent (or beat 1:01:09 if CR gets reset before I get to it) -- rolled from 2022
4. Qualify for Boston -- <3:25 full marathon
5. Complete a 100-miler (not yet registered for one, but need to get off my butt and pick one)

That's it for this year. Thanks to all of you for your support and positive reinforcement. I can't understate how much of a difference it makes. My self-doubt is my biggest enemy, and having you guys there to push me forward is huge.

for someone always pumping up what others do and kind of diminish your own stuff, you are pretty much a super stud, imo. Or well, you would be if you ever could figure out how to do a push up!

One of these days I'll take some time to catch up on all the super tremendous things that everyone did this year.

 

[The Iguana]

This isn't as fast as Erie, but it's close and unlike Erie weather conditions are almost always perfect for this one. Since I'm sure you're not as familiar with Toledo as Cbus I'll provide some pointers when you get closer. I grew up near there and ran it in 2018, so I'm kinda familiar with the course. Definitely enjoy the 'scenery' over the first 8 miles before the half splits.

That's what we told him about the Monumental. He may not believe you for this one.

 

[MAC_32]

This isn't as fast as Erie, but it's close and unlike Erie weather conditions are almost always perfect for this one. Since I'm sure you're not as familiar with Toledo as Cbus I'll provide some pointers when you get closer. I grew up near there and ran it in 2018, so I'm kinda familiar with the course. Definitely enjoy the 'scenery' over the first 8 miles before the half splits.

That's what we told him about the Monumental. He may not believe you for this one.

For the first time in years Toledo sucked this year too. Just talking about the race though. The city always sucks.

 

[tri-man 47]

This isn't as fast as Erie, but it's close and unlike Erie weather conditions are almost always perfect for this one. Since I'm sure you're not as familiar with Toledo as Cbus I'll provide some pointers when you get closer. I grew up near there and ran it in 2018, so I'm kinda familiar with the course. Definitely enjoy the 'scenery' over the first 8 miles before the half splits.

That's what we told him about the Monumental. He may not believe you for this one.

For the first time in years Toledo sucked this year too. Just talking about the race though. The city always sucks.

Easy to say when you live in the heart of America's North Coast.

 

[Zasada]

13th Annual FBG Year-End Report - 2022

Your goals coming into the year, and were they achieved?

1. Finish a 100km race -- rolled from 2021
   • It only took a week into 2022, but I got the Bandera 100K into the books, and earned my WSER ticket (and didn't get drawn)
   • And for an added bonus, completed the Miwok 100K four months later
2. Complete a Prairie Mountain ascent in 41:59 or less -- rolled from 2021
   • FAIL -- tried to PR (<45 minutes) a couple days ago and failed at that, this is a tough one I'm finding
3. Reclaim the CR on the Mount Burke ascent (or beat 1:01:09 if CR gets reset before I get to it) -- rolled from 2021
   • FAIL -- didn't even get out to Burke this summer, ugh
4. Run a <100 minute HM (preferably Vegas R&amp;R in Feb) -- rolled from 2021
   • YES! 92 minutes and change!
5. (Bonus) run a IRL race with at least one FBG 10K #BMFer -- rolled from 2021
   • YES! A fantastic experience with a bunch of fantastic guys at KT82, what a fun time where we earned my first (team or individual) "win"

Accomplishments or PRs in 2022:

What a fantastic year. Injury-free (so lucky). I'm so fortunate to have been able to do so much:

• First 100K
• HM PR (1:32:36)
• Second 100K
• KT82 Masters Team win
• Moose Mountain 26K PR
• R2R2R
• 5,000+ km (3,100+ miles) for the year (PR)
• 79,000m (259,000') in elevation gain for the year (PR)

My individual highlight for the year came in the first week. Not knowing if I could even finish 100K, and then driving back to the hotel, in the dark, calling my wife and shouting "I F***ING DID IT"!!!) was literally memorable. It gave me confidence for the rest of the year that enabled so much more. Many thanks for @gianmarco for his "nudge" to get me to race this (and others in 2022).

My overall highlight was KT82. What a great group of guys to run with. And to work hard for "hardware" (still have our free cup reward for the masters win). It was SO HOT that day, but cheering on each of the team and spending the day with them is another literal memorable moment.

A race or race training disappointment during 2022:

I had such a lucky year it feels ungrateful to highlight anything negative here, so I won't. One lesson I learned in 2021 was to not complain about running conditions. Being uninjured and able to run is something I should be thankful for. Even if it's 80F with 95% humidity before sunrise in DFW, or -29F and I'm getting frostbite on my nose and chin in YYC.

Total training volume and successes during 2022:

Covered above.

Lesson(s) you’ve learned during the year:

So many of the 10K FBGs have been dealing with injuries in 2022, that the biggest lesson I learned is to be grateful for being able to run and set PRs. And @gianmarco taught me to have more faith in myself and get to the start line, despite nagging doubts I have come race week.

Primary memories of other guys’ training, races, or life experiences in 2021:

Many things I will miss here, sorry guys.

The best memory I have is at the end of the last leg of KT82. @bushdocda was on his anchor run, and we had moved the van to near the finish line. We gathered up about 100 meters from the end to cheer him. My mental state was to get into "celebration mode", with high-fives and laughs as @bushdocda ran. But he would have NONE OF THAT. The look on his face was "I'm not at the finish line, MFers, stop smiling", and all he could blurt out was "WHERE DO I GO???" as he pushed his pace. We hurriedly pointed him around the corner, he crossed the finish line, and THEN he was ready to celebrate the finish. That look on his face was one of someone who wasn't f***cing around. Awesome, and burned in my memory.

Mrs. Gian killing her training and running Boston. What a great victory lap.

@JShare87 bouncing back from injury, dealing with multiple setbacks and bad days. It was tough seeing some Strava runs where his knee wasn't cooperating. But great to see the runs when it was. He kept going back, though. Unwilling to accept defeat. #BMF.

@MAC_32 same thing -- bouncing back from being HIT BY A CAR. 2022 was a recovery year for him, and can't wait to see what he's got for 2023.

@bushdocda and @SteelCurtain running Berlin. Lived vicariously through them.

Goal(s) for 2023:

Still going to roll the failures from 2022:

1. Finish a 100km race (registered for Miwok) -- requalify for WSER lottery
2. Complete a Prairie Mountain ascent in 41:59 or less -- rolled from 2022 (and the two years before it)
3. Reclaim the CR on the Mount Burke ascent (or beat 1:01:09 if CR gets reset before I get to it) -- rolled from 2022
4. Qualify for Boston -- <3:25 full marathon
5. Complete a 100-miler (not yet registered for one, but need to get off my butt and pick one)

That's it for this year. Thanks to all of you for your support and positive reinforcement. I can't understate how much of a difference it makes. My self-doubt is my biggest enemy, and having you guys there to push me forward is huge.

for someone always pumping up what others do and kind of diminish your own stuff, you are pretty much a super stud, imo. Or well, you would be if you ever could figure out how to do a push up!

One of these days I'll take some time to catch up on all the super tremendous things that everyone did this year.

I will have you know I did 5x5 sets of pushups over the holidays, twice, up north. I didn't have weights there, so had to improvise!

Appreciate the kind words.

 

[gianmarco]

13th Annual FBG Year-End Report - 2022

Your goals coming into the year, and were they achieved?

1. Finish a 100km race -- rolled from 2021
   • It only took a week into 2022, but I got the Bandera 100K into the books, and earned my WSER ticket (and didn't get drawn)
   • And for an added bonus, completed the Miwok 100K four months later
2. Complete a Prairie Mountain ascent in 41:59 or less -- rolled from 2021
   • FAIL -- tried to PR (<45 minutes) a couple days ago and failed at that, this is a tough one I'm finding
3. Reclaim the CR on the Mount Burke ascent (or beat 1:01:09 if CR gets reset before I get to it) -- rolled from 2021
   • FAIL -- didn't even get out to Burke this summer, ugh
4. Run a <100 minute HM (preferably Vegas R&amp;R in Feb) -- rolled from 2021
   • YES! 92 minutes and change!
5. (Bonus) run a IRL race with at least one FBG 10K #BMFer -- rolled from 2021
   • YES! A fantastic experience with a bunch of fantastic guys at KT82, what a fun time where we earned my first (team or individual) "win"

Accomplishments or PRs in 2022:

What a fantastic year. Injury-free (so lucky). I'm so fortunate to have been able to do so much:

• First 100K
• HM PR (1:32:36)
• Second 100K
• KT82 Masters Team win
• Moose Mountain 26K PR
• R2R2R
• 5,000+ km (3,100+ miles) for the year (PR)
• 79,000m (259,000') in elevation gain for the year (PR)

My individual highlight for the year came in the first week. Not knowing if I could even finish 100K, and then driving back to the hotel, in the dark, calling my wife and shouting "I F***ING DID IT"!!!) was literally memorable. It gave me confidence for the rest of the year that enabled so much more. Many thanks for @gianmarco for his "nudge" to get me to race this (and others in 2022).

My overall highlight was KT82. What a great group of guys to run with. And to work hard for "hardware" (still have our free cup reward for the masters win). It was SO HOT that day, but cheering on each of the team and spending the day with them is another literal memorable moment.

A race or race training disappointment during 2022:

I had such a lucky year it feels ungrateful to highlight anything negative here, so I won't. One lesson I learned in 2021 was to not complain about running conditions. Being uninjured and able to run is something I should be thankful for. Even if it's 80F with 95% humidity before sunrise in DFW, or -29F and I'm getting frostbite on my nose and chin in YYC.

Total training volume and successes during 2022:

Covered above.

Lesson(s) you’ve learned during the year:

So many of the 10K FBGs have been dealing with injuries in 2022, that the biggest lesson I learned is to be grateful for being able to run and set PRs. And @gianmarco taught me to have more faith in myself and get to the start line, despite nagging doubts I have come race week.

Primary memories of other guys’ training, races, or life experiences in 2021:

Many things I will miss here, sorry guys.

The best memory I have is at the end of the last leg of KT82. @bushdocda was on his anchor run, and we had moved the van to near the finish line. We gathered up about 100 meters from the end to cheer him. My mental state was to get into "celebration mode", with high-fives and laughs as @bushdocda ran. But he would have NONE OF THAT. The look on his face was "I'm not at the finish line, MFers, stop smiling", and all he could blurt out was "WHERE DO I GO???" as he pushed his pace. We hurriedly pointed him around the corner, he crossed the finish line, and THEN he was ready to celebrate the finish. That look on his face was one of someone who wasn't f***cing around. Awesome, and burned in my memory.

Mrs. Gian killing her training and running Boston. What a great victory lap.

@JShare87 bouncing back from injury, dealing with multiple setbacks and bad days. It was tough seeing some Strava runs where his knee wasn't cooperating. But great to see the runs when it was. He kept going back, though. Unwilling to accept defeat. #BMF.

@MAC_32 same thing -- bouncing back from being HIT BY A CAR. 2022 was a recovery year for him, and can't wait to see what he's got for 2023.

@bushdocda and @SteelCurtain running Berlin. Lived vicariously through them.

Goal(s) for 2023:

Still going to roll the failures from 2022:

1. Finish a 100km race (registered for Miwok) -- requalify for WSER lottery
2. Complete a Prairie Mountain ascent in 41:59 or less -- rolled from 2022 (and the two years before it)
3. Reclaim the CR on the Mount Burke ascent (or beat 1:01:09 if CR gets reset before I get to it) -- rolled from 2022
4. Qualify for Boston -- <3:25 full marathon
5. Complete a 100-miler (not yet registered for one, but need to get off my butt and pick one)

That's it for this year. Thanks to all of you for your support and positive reinforcement. I can't understate how much of a difference it makes. My self-doubt is my biggest enemy, and having you guys there to push me forward is huge.

for someone always pumping up what others do and kind of diminish your own stuff, you are pretty much a super stud, imo. Or well, you would be if you ever could figure out how to do a push up!

One of these days I'll take some time to catch up on all the super tremendous things that everyone did this year.

I will have you know I did 5x5 sets of pushups over the holidays, twice, up north. I didn't have weights there, so had to improvise!

Appreciate the kind words.

You did?

 

[Zasada]

My race anxiety is officially ramping-up. Already weather-stalking Houston, and it's not even in the 10-day forecast window yet.

As part of that anxiety, I have questions for BostonGuys(tm):

• I just now realized that the qualifying times posted on the BAA website are for the 2023 race -- what are the chances they go up again for 2024? I had assumed those were the 2024 times, but after reading more carefully, it appears they're not?
• How much buffer should I plan on trying to add to those times?
• To confirm, if I'm looking to qualify for the 2024 race, my age on the date of the 2024 Boston Marathon is what matters for qualifying, not my age on the date of my qualifying race, correct? This matters because I'll be running Houston (my target qualifier) at age 49, but I turn 50 in May 2023.

My original plan was to try a 4:40/km (7:31/mi) pace for as long as I could hold it. That's a 3:17 marathon time, knowing that I would slow in the last 10K and hope to finish somewhere between 3:17 and 3:25.

But if I need to run a 3:20 because of qualifying inflation or a mis-interpretation of the qualifying rules, my head is going to explode. The only reason I'm running another street marathon is to qualify for (and run) Boston. As a life experience. I would hate to set my targets wrong. This really is BQ-or-bust.

 

[xulf]

My race anxiety is officially ramping-up. Already weather-stalking Houston, and it's not even in the 10-day forecast window yet.

As part of that anxiety, I have questions for BostonGuys(tm):

• I just now realized that the qualifying times posted on the BAA website are for the 2023 race -- what are the chances they go up again for 2024? I had assumed those were the 2024 times, but after reading more carefully, it appears they're not?
• How much buffer should I plan on trying to add to those times?
• To confirm, if I'm looking to qualify for the 2024 race, my age on the date of the 2024 Boston Marathon is what matters for qualifying, not my age on the date of my qualifying race, correct? This matters because I'll be running Houston (my target qualifier) at age 49, but I turn 50 in May 2023.

My original plan was to try a 4:40/km (7:31/mi) pace for as long as I could hold it. That's a 3:17 marathon time, knowing that I would slow in the last 10K and hope to finish somewhere between 3:17 and 3:25.

But if I need to run a 3:20 because of qualifying inflation or a mis-interpretation of the qualifying rules, my head is going to explode. The only reason I'm running another street marathon is to qualify for (and run) Boston. As a life experience. I would hate to set my targets wrong. This really is BQ-or-bust.

3:05 to be safe.



I really don't have any insight about Boston and won't look into it myself until i hit the next age bracket (im 42). But, you are in insanely good condition and I believe you are going to crush this thing as long as no unforeseen things happen. Looking forward to see you run!

 

[bushdocda]

As part of that anxiety, I have questions for BostonGuys(tm):

• I just now realized that the qualifying times posted on the BAA website are for the 2023 race -- what are the chances they go up again for 2024? I had assumed those were the 2024 times, but after reading more carefully, it appears they're not?
• How much buffer should I plan on trying to add to those times?
• To confirm, if I'm looking to qualify for the 2024 race, my age on the date of the 2024 Boston Marathon is what matters for qualifying, not my age on the date of my qualifying race, correct? This matters because I'll be running Houston (my target qualifier) at age 49, but I turn 50 in May 2023.

@SteelCurtain and @gruecd and @MAC_32 will know better but don’t think we’ll know if standards will change until after 2023 race in April. They don’t change often but have in the past few years to what you linked. The buffer times/cut offs at the lower part of the link show times cut in the past by group and year. I am not sure if the last reduction in qualifying times came after the big buffer need year.

I am assuming 5 min buffer would be nice but firstly it would be good for me to hit the effing standard in the first place (lol/punches self in face).

Edit. https://www.baa.org/races/boston-marathon/enter/qualify/history-qualifying-times

5 minute reduction happened to 2020 qualifying to present. Since window is theoretically open for 2024 I wonder if a change would have been announced before it opened.

 

[ChiefD]

My race anxiety is officially ramping-up. Already weather-stalking Houston, and it's not even in the 10-day forecast window yet.

As part of that anxiety, I have questions for BostonGuys(tm):

• I just now realized that the qualifying times posted on the BAA website are for the 2023 race -- what are the chances they go up again for 2024? I had assumed those were the 2024 times, but after reading more carefully, it appears they're not?
• How much buffer should I plan on trying to add to those times?
• To confirm, if I'm looking to qualify for the 2024 race, my age on the date of the 2024 Boston Marathon is what matters for qualifying, not my age on the date of my qualifying race, correct? This matters because I'll be running Houston (my target qualifier) at age 49, but I turn 50 in May 2023.

My original plan was to try a 4:40/km (7:31/mi) pace for as long as I could hold it. That's a 3:17 marathon time, knowing that I would slow in the last 10K and hope to finish somewhere between 3:17 and 3:25.

But if I need to run a 3:20 because of qualifying inflation or a mis-interpretation of the qualifying rules, my head is going to explode. The only reason I'm running another street marathon is to qualify for (and run) Boston. As a life experience. I would hate to set my targets wrong. This really is BQ-or-bust.

What's your qualifying number again without the buffer?

 

[SteelCurtain]

My race anxiety is officially ramping-up. Already weather-stalking Houston, and it's not even in the 10-day forecast window yet.

As part of that anxiety, I have questions for BostonGuys(tm):

• I just now realized that the qualifying times posted on the BAA website are for the 2023 race -- what are the chances they go up again for 2024? I had assumed those were the 2024 times, but after reading more carefully, it appears they're not? There was no buffer the past two years, so they won't adjust until it creeps up. Unless there is some odd reason they have to reduce the field size. I think that is EXTREMELY unlikely.
• How much buffer should I plan on trying to add to those times? I would shoot for 5 minutes to be safe.
• To confirm, if I'm looking to qualify for the 2024 race, my age on the date of the 2024 Boston Marathon is what matters for qualifying, not my age on the date of my qualifying race, correct? This matters because I'll be running Houston (my target qualifier) at age 49, but I turn 50 in May 2023. Qualifying time is based on your age on the date of the 2024 Boston Marathon (in this case).

My original plan was to try a 4:40/km (7:31/mi) pace for as long as I could hold it. That's a 3:17 marathon time, knowing that I would slow in the last 10K and hope to finish somewhere between 3:17 and 3:25. I'm a huge advocate of starting your first two miles slower. Its counter intuitive, however, you aren't fully warmed up and you are using a lot more energy to run your goal pace while body is cold. I'd rather run 8:15 and 7:45 the first two miles and save that energy. After that, you run 7:28 pace the rest of the way and you'll make up the time and feel better. Just my two cents. (all paces are in miles. ha ha)

But if I need to run a 3:20 because of qualifying inflation or a mis-interpretation of the qualifying rules, my head is going to explode. The only reason I'm running another street marathon is to qualify for (and run) Boston. As a life experience. I would hate to set my targets wrong. This really is BQ-or-bust.

Answers in red. You got this!

 

[SteelCurtain]

My race anxiety is officially ramping-up. Already weather-stalking Houston, and it's not even in the 10-day forecast window yet.

As part of that anxiety, I have questions for BostonGuys(tm):

• I just now realized that the qualifying times posted on the BAA website are for the 2023 race -- what are the chances they go up again for 2024? I had assumed those were the 2024 times, but after reading more carefully, it appears they're not?
• How much buffer should I plan on trying to add to those times?
• To confirm, if I'm looking to qualify for the 2024 race, my age on the date of the 2024 Boston Marathon is what matters for qualifying, not my age on the date of my qualifying race, correct? This matters because I'll be running Houston (my target qualifier) at age 49, but I turn 50 in May 2023.

My original plan was to try a 4:40/km (7:31/mi) pace for as long as I could hold it. That's a 3:17 marathon time, knowing that I would slow in the last 10K and hope to finish somewhere between 3:17 and 3:25.

But if I need to run a 3:20 because of qualifying inflation or a mis-interpretation of the qualifying rules, my head is going to explode. The only reason I'm running another street marathon is to qualify for (and run) Boston. As a life experience. I would hate to set my targets wrong. This really is BQ-or-bust.

What's your qualifying number again without the buffer?

3:25 for him at age 50.

 

[Zasada]

Answers in red. You got this!

Thanks! Got similar feedback about starting slow as well. Will be a challenge to fight off the early-race adrenaline, but will do my best!

Will also aim for a 5-minute buffer.

Plan to break out the magic shoes tomorrow for a test run. Don't want to discover a problem with them on race day!

 

[MAC_32]

Unsolicited advice- target a 7-8 minute buffer. This allows for a contingency in case something doesn't look/feel right early. If your plan doesn't have a contingency you'll be tempted to not listen to those warning signs.

 

[-OZ-]

This isn't as fast as Erie, but it's close and unlike Erie weather conditions are almost always perfect for this one. Since I'm sure you're not as familiar with Toledo as Cbus I'll provide some pointers when you get closer. I grew up near there and ran it in 2018, so I'm kinda familiar with the course. Definitely enjoy the 'scenery' over the first 8 miles before the half splits.

That's what we told him about the Monumental. He may not believe you for this one.

For the first time in years Toledo sucked this year too. Just talking about the race though. The city always sucks.

The state always sucks.

 

[tri-man 47]

My race anxiety is officially ramping-up. Already weather-stalking Houston, and it's not even in the 10-day forecast window yet.

As part of that anxiety, I have questions for BostonGuys(tm):

• I just now realized that the qualifying times posted on the BAA website are for the 2023 race -- what are the chances they go up again for 2024? I had assumed those were the 2024 times, but after reading more carefully, it appears they're not? There was no buffer the past two years, so they won't adjust until it creeps up. Unless there is some odd reason they have to reduce the field size. I think that is EXTREMELY unlikely.
• How much buffer should I plan on trying to add to those times? I would shoot for 5 minutes to be safe.
• To confirm, if I'm looking to qualify for the 2024 race, my age on the date of the 2024 Boston Marathon is what matters for qualifying, not my age on the date of my qualifying race, correct? This matters because I'll be running Houston (my target qualifier) at age 49, but I turn 50 in May 2023. Qualifying time is based on your age on the date of the 2024 Boston Marathon (in this case).

My original plan was to try a 4:40/km (7:31/mi) pace for as long as I could hold it. That's a 3:17 marathon time, knowing that I would slow in the last 10K and hope to finish somewhere between 3:17 and 3:25. I'm a huge advocate of starting your first two miles slower. Its counter intuitive, however, you aren't fully warmed up and you are using a lot more energy to run your goal pace while body is cold. I'd rather run 8:15 and 7:45 the first two miles and save that energy. After that, you run 7:28 pace the rest of the way and you'll make up the time and feel better. Just my two cents. (all paces are in miles. ha ha)

But if I need to run a 3:20 because of qualifying inflation or a mis-interpretation of the qualifying rules, my head is going to explode. The only reason I'm running another street marathon is to qualify for (and run) Boston. As a life experience. I would hate to set my targets wrong. This really is BQ-or-bust.

Answers in red. You got this!

Answers provided, so you should be good. I agree on targeting a 5 minute buffer.

But: I don't support the slow start logic, as I've said before. Warm up a little bit, and take off at the desired pace. As I describe it, don't "waste" low HR just to be conservative. MP should/will seem quite comfortable for the first 10-15 miles. So just cruise along and see where you're at as the race proceeds.

 

[Zasada]

OK tried the magic shoes this morning. They're definitely different. Almost felt like the heels were lower than the ball of my feet. Maybe my expectations were too high, but the Endorphin Pro/Speed actually felt faster than these. By the end of the run, I was getting used to them though.

Anyone else try the Alphafly and not like them?

 

[bushdocda]

OK tried the magic shoes this morning. They're definitely different. Almost felt like the heels were lower than the ball of my feet. Maybe my expectations were too high, but the Endorphin Pro/Speed actually felt faster than these. By the end of the run, I was getting used to them though.

Anyone else try the Alphafly and not like them?

They feel totally different for sure and it took a couple runs to feel like I was able to groove with them. I think they have a ‘set it and forget it’ quality to them where the energy return and holding of pace work really well. The geometry of the Saucony pro and speed might be better for you with the roll they try to impart and the the stack and drop measurements.
Where versions do you have - Alpha _ and endorphin pro ___?
Plenty of folks prefer the Pros or the ASICS meta over the Nikes so you ain’t crazy.

 

[gruecd]

My race anxiety is officially ramping-up. Already weather-stalking Houston, and it's not even in the 10-day forecast window yet.

As part of that anxiety, I have questions for BostonGuys(tm):

• I just now realized that the qualifying times posted on the BAA website are for the 2023 race -- what are the chances they go up again for 2024? I had assumed those were the 2024 times, but after reading more carefully, it appears they're not? There was no buffer the past two years, so they won't adjust until it creeps up. Unless there is some odd reason they have to reduce the field size. I think that is EXTREMELY unlikely.
• How much buffer should I plan on trying to add to those times? I would shoot for 5 minutes to be safe.
• To confirm, if I'm looking to qualify for the 2024 race, my age on the date of the 2024 Boston Marathon is what matters for qualifying, not my age on the date of my qualifying race, correct? This matters because I'll be running Houston (my target qualifier) at age 49, but I turn 50 in May 2023. Qualifying time is based on your age on the date of the 2024 Boston Marathon (in this case).

My original plan was to try a 4:40/km (7:31/mi) pace for as long as I could hold it. That's a 3:17 marathon time, knowing that I would slow in the last 10K and hope to finish somewhere between 3:17 and 3:25. I'm a huge advocate of starting your first two miles slower. Its counter intuitive, however, you aren't fully warmed up and you are using a lot more energy to run your goal pace while body is cold. I'd rather run 8:15 and 7:45 the first two miles and save that energy. After that, you run 7:28 pace the rest of the way and you'll make up the time and feel better. Just my two cents. (all paces are in miles. ha ha)

But if I need to run a 3:20 because of qualifying inflation or a mis-interpretation of the qualifying rules, my head is going to explode. The only reason I'm running another street marathon is to qualify for (and run) Boston. As a life experience. I would hate to set my targets wrong. This really is BQ-or-bust.

Answers in red. You got this!

Thanks for saving me the work.

I agree with @SteelCurtain on all points except that I don't start that far below goal pace. That would give me anxiety.

 

[gruecd]

OK tried the magic shoes this morning. They're definitely different. Almost felt like the heels were lower than the ball of my feet. Maybe my expectations were too high, but the Endorphin Pro/Speed actually felt faster than these. By the end of the run, I was getting used to them though.

Anyone else try the Alphafly and not like them?

Yeah, I'm not a huge fan of the Nike magic shoes either.

(ducks the tomatoes being thrown by @JShare87 )

 

[Zasada]

Where versions do you have - Alpha _ and endorphin pro ___?

I have the Alphafly Next% and the original Endorphin Pro. I expected the former to be like the latter, just "more": Lighter, rollier, springier. Rather, they're very different. The Nike feels like it is anti-roll.

 

[tri-man 47]

OK tried the magic shoes this morning. They're definitely different. Almost felt like the heels were lower than the ball of my feet. Maybe my expectations were too high, but the Endorphin Pro/Speed actually felt faster than these. By the end of the run, I was getting used to them though.

Anyone else try the Alphafly and not like them?

Yeah, I'm not a huge fan of the Nike magic shoes either.

(ducks the tomatoes being thrown by @JShare87 )

I absolutely love the Nike’s! But mine are at the end of their stated life, so I’ll upgrade to a new race shoe at some point.

eta: yeah, I don’t find the Nike’s to have a roll to them. They just cause a nice forward lean that allows some spring to the step.

 

[bushdocda]

Where versions do you have - Alpha _ and endorphin pro ___?

I have the Alphafly Next% and the original Endorphin Pro. I expected the former to be like the latter, just "more": Lighter, rollier, springier. Rather, they're very different. The Nike feels like it is anti-roll.

I have both of those and it is a night and day feel for me too. I cheated and dug up this guys thoughts bc stupid work took my attention away from this but the sections on fit,stack and offset are what are so different between the 2 shoes here and really with the AF vs most other shoes. Good news is you can’t go wrong with super shooz so pick the one you most confident in.

Nike Alphafly Next% vs Saucony Endorphin Pro - WearTesters

Our Alphafly Next% vs Endorphin Pro comparison will help runners decide between the Endorphin Pro and the Alphafly Next% for their racing shoe of choice.

weartesters.com

 

[xulf]

OK tried the magic shoes this morning. They're definitely different. Almost felt like the heels were lower than the ball of my feet. Maybe my expectations were too high, but the Endorphin Pro/Speed actually felt faster than these. By the end of the run, I was getting used to them though.

Anyone else try the Alphafly and not like them?

Your HR looks high on today's run versus priors. You had a great HM with the Pros and the Nike's seem like a big unknown. I think the Pros are the safer play for the race since you are used to them.

 

[tri-man 47]

Where versions do you have - Alpha _ and endorphin pro ___?

I have the Alphafly Next% and the original Endorphin Pro. I expected the former to be like the latter, just "more": Lighter, rollier, springier. Rather, they're very different. The Nike feels like it is anti-roll.

I have both of those and it is a night and day feel for me too. I cheated and dug up this guys thoughts bc stupid work took my attention away from this but the sections on fit,stack and offset are what are so different between the 2 shoes here and really with the AF vs most other shoes. Good news is you can’t go wrong with super shooz so pick the one you most confident in.

Nike Alphafly Next% vs Saucony Endorphin Pro - WearTesters

Our Alphafly Next% vs Endorphin Pro comparison will help runners decide between the Endorphin Pro and the Alphafly Next% for their racing shoe of choice.

weartesters.com

The two big takeaways that stuck out for me in that shoe comparison are (1) the 'space age' feel of the Alphaflys vs the 'traditional running shoe' of the Endorphin Pros, and (2) the 4 mm drop (offset) of the Alphaflys vs. the 8 mm drop of the Endorphin Pros. Well, those two, plus the fact that Alphaflys are stated as $275 vs. $200 for the Pros.

 

[ChiefD]

Now is not the time to change your shoes.

 

[xulf]

Marathon long runs - what pace do you all normally run these at? Hansons plan has it at 30-45 seconds slower than race pace. Is that what you all normally do? I feel that may be too fast with two other SOS days in there?

My goal this training is to make sure I am working hard on the SOS days, but going eaaaaasssssy on my easy days. Last time I think I ran my easy days harder than I should have, so I want to make sure I am recovering appropriately.

The long runs are obviously not an easy run, but I also don't want to make it unnecessarily hard.

So, if my GMP is 7:30, do I run the LRs at 8:15? (this is what I did for Monumental)

 

[MAC_32]

This may not be helpful, but I don't do LR's at a particular pace. I (loosely) follow HR. The loosely part is primarily driven by the workouts done prior and weather conditions. Sometimes I'll veer up a notch if I know it will be inflated, but then I won't make it a 3/1 run - first 3/4 comfortably uncomfortable then pickup finish the final 1/4. Output dictates how long I recover on the other side and I don't read much into the first couple - I push the issue a bit more than I should knowing doing so will lead to fitness boosts later.

 

[tri-man 47]

Marathon long runs - what pace do you all normally run these at? Hansons plan has it at 30-45 seconds slower than race pace. Is that what you all normally do? I feel that may be too fast with two other SOS days in there?

My goal this training is to make sure I am working hard on the SOS days, but going eaaaaasssssy on my easy days. Last time I think I ran my easy days harder than I should have, so I want to make sure I am recovering appropriately.

The long runs are obviously not an easy run, but I also don't want to make it unnecessarily hard.

So, if my GMP is 7:30, do I run the LRs at 8:15? (this is what I did for Monumental)

I'd agree that 30-45 seconds slower is reasonable pacing. That's about what I've done.

In terms of fitting in SOS plus long runs ...a consideration is to focus on a nine or ten day cycle instead of weekly cycle. I.e., get in your desired SOS and long run over a ten day stretch, which allows more buffer time between those hard workouts. I'd read about that in the past, and that's my plan for my next marathon training cycle in 2024. The balance of weekly mileage tracking and a ten day training cycle can be something of a mind ####, but a more prolonged cycle allows better recovery between workouts and more flexibility as needed due to life and work.

 

[bushdocda]

Marathon long runs - what pace do you all normally run these at? Hansons plan has it at 30-45 seconds slower than race pace. Is that what you all normally do? I feel that may be too fast with two other SOS days in there?

My goal this training is to make sure I am working hard on the SOS days, but going eaaaaasssssy on my easy days. Last time I think I ran my easy days harder than I should have, so I want to make sure I am recovering appropriately.

The long runs are obviously not an easy run, but I also don't want to make it unnecessarily hard.

So, if my GMP is 7:30, do I run the LRs at 8:15? (this is what I did for Monumental)

I wrestle with LR pace too in the Hansons plans. The LR pace on top of the other stuff is a lot so I follow the LR range guidance that is like MP +30 to + 120 seconds and usually start at the top and work it down if I feel like it (what Mac said). And some other Hanson plans have had MP finish for last 2 miles or so of a couple of the LR that I have liked. So you can approach them a few ways during training block.

Race Equivalency Calculator

lukehumphreyrunning.com

 

[xulf]

This may not be helpful, but I don't do LR's at a particular pace. I (loosely) follow HR. The loosely part is primarily driven by the workouts done prior and weather conditions. Sometimes I'll veer up a notch if I know it will be inflated, but then I won't make it a 3/1 run - first 3/4 comfortably uncomfortable then pickup finish the final 1/4. Output dictates how long I recover on the other side and I don't read much into the first couple - I push the issue a bit more than I should knowing doing so will lead to fitness boosts later.

Marathon long runs - what pace do you all normally run these at? Hansons plan has it at 30-45 seconds slower than race pace. Is that what you all normally do? I feel that may be too fast with two other SOS days in there?

My goal this training is to make sure I am working hard on the SOS days, but going eaaaaasssssy on my easy days. Last time I think I ran my easy days harder than I should have, so I want to make sure I am recovering appropriately.

The long runs are obviously not an easy run, but I also don't want to make it unnecessarily hard.

So, if my GMP is 7:30, do I run the LRs at 8:15? (this is what I did for Monumental)

I'd agree that 30-45 seconds slower is reasonable pacing. That's about what I've done.

In terms of fitting in SOS plus long runs ...a consideration is to focus on a nine or ten day cycle instead of weekly cycle. I.e., get in your desired SOS and long run over a ten day stretch, which allows more buffer time between those hard workouts. I'd read about that in the past, and that's my plan for my next marathon training cycle in 2024. The balance of weekly mileage tracking and a ten day training cycle can be something of a mind ####, but a more prolonged cycle allows better recovery between workouts and more flexibility as needed due to life and work.

Marathon long runs - what pace do you all normally run these at? Hansons plan has it at 30-45 seconds slower than race pace. Is that what you all normally do? I feel that may be too fast with two other SOS days in there?

My goal this training is to make sure I am working hard on the SOS days, but going eaaaaasssssy on my easy days. Last time I think I ran my easy days harder than I should have, so I want to make sure I am recovering appropriately.

The long runs are obviously not an easy run, but I also don't want to make it unnecessarily hard.

So, if my GMP is 7:30, do I run the LRs at 8:15? (this is what I did for Monumental)

I wrestle with LR pace too in the Hansons plans. The LR pace on top of the other stuff is a lot so I follow the LR range guidance that is like MP +30 to + 120 seconds and usually start at the top and work it down if I feel like it (what Mac said). And some other Hanson plans have had MP finish for last 2 miles or so of a couple of the LR that I have liked. So you can approach them a few ways during training block.

Race Equivalency Calculator

lukehumphreyrunning.com

Thanks for the replies.

I hadn't seen Luke Humphy's putting the LR pace up to 2 mins slower. That's some relief since everything I've seen has been the 30-45 seconds.

I think I'll combine some if these thoughts and go by HR to keep it <140 for the most part, which is probably around 8:40 pace for me.

 

[gianmarco]

This may not be helpful, but I don't do LR's at a particular pace. I (loosely) follow HR. The loosely part is primarily driven by the workouts done prior and weather conditions. Sometimes I'll veer up a notch if I know it will be inflated, but then I won't make it a 3/1 run - first 3/4 comfortably uncomfortable then pickup finish the final 1/4. Output dictates how long I recover on the other side and I don't read much into the first couple - I push the issue a bit more than I should knowing doing so will lead to fitness boosts later.

Marathon long runs - what pace do you all normally run these at? Hansons plan has it at 30-45 seconds slower than race pace. Is that what you all normally do? I feel that may be too fast with two other SOS days in there?

My goal this training is to make sure I am working hard on the SOS days, but going eaaaaasssssy on my easy days. Last time I think I ran my easy days harder than I should have, so I want to make sure I am recovering appropriately.

The long runs are obviously not an easy run, but I also don't want to make it unnecessarily hard.

So, if my GMP is 7:30, do I run the LRs at 8:15? (this is what I did for Monumental)

I'd agree that 30-45 seconds slower is reasonable pacing. That's about what I've done.

In terms of fitting in SOS plus long runs ...a consideration is to focus on a nine or ten day cycle instead of weekly cycle. I.e., get in your desired SOS and long run over a ten day stretch, which allows more buffer time between those hard workouts. I'd read about that in the past, and that's my plan for my next marathon training cycle in 2024. The balance of weekly mileage tracking and a ten day training cycle can be something of a mind ####, but a more prolonged cycle allows better recovery between workouts and more flexibility as needed due to life and work.

Marathon long runs - what pace do you all normally run these at? Hansons plan has it at 30-45 seconds slower than race pace. Is that what you all normally do? I feel that may be too fast with two other SOS days in there?

My goal this training is to make sure I am working hard on the SOS days, but going eaaaaasssssy on my easy days. Last time I think I ran my easy days harder than I should have, so I want to make sure I am recovering appropriately.

The long runs are obviously not an easy run, but I also don't want to make it unnecessarily hard.

So, if my GMP is 7:30, do I run the LRs at 8:15? (this is what I did for Monumental)

I wrestle with LR pace too in the Hansons plans. The LR pace on top of the other stuff is a lot so I follow the LR range guidance that is like MP +30 to + 120 seconds and usually start at the top and work it down if I feel like it (what Mac said). And some other Hanson plans have had MP finish for last 2 miles or so of a couple of the LR that I have liked. So you can approach them a few ways during training block.

Race Equivalency Calculator

lukehumphreyrunning.com

Thanks for the replies.

I hadn't seen Luke Humphries putting the LR pace up to 2 mins slower. That's some relief since everything I've seen has been the 30-45 seconds.

I think I'll combine some if these thoughts and go by HR to keep it <140 for the most part, which is probably around 8:40 pace for me.

That sounds reasonable. And, probably even better is to keep the first part of the run slower in that 8:40 range for you and then push the pace the last 1/4th of your run.

That'll be best of both worlds and get you used to running faster on tired legs. So finish your last 4-5 miles at an 8-8:15 pace.

 

[MAC_32]

Marathon long runs - what pace do you all normally run these at? Hansons plan has it at 30-45 seconds slower than race pace. Is that what you all normally do? I feel that may be too fast with two other SOS days in there?

My goal this training is to make sure I am working hard on the SOS days, but going eaaaaasssssy on my easy days. Last time I think I ran my easy days harder than I should have, so I want to make sure I am recovering appropriately.

The long runs are obviously not an easy run, but I also don't want to make it unnecessarily hard.

So, if my GMP is 7:30, do I run the LRs at 8:15? (this is what I did for Monumental)

I'd agree that 30-45 seconds slower is reasonable pacing. That's about what I've done.

In terms of fitting in SOS plus long runs ...a consideration is to focus on a nine or ten day cycle instead of weekly cycle. I.e., get in your desired SOS and long run over a ten day stretch, which allows more buffer time between those hard workouts. I'd read about that in the past, and that's my plan for my next marathon training cycle in 2024. The balance of weekly mileage tracking and a ten day training cycle can be something of a mind ####, but a more prolonged cycle allows better recovery between workouts and more flexibility as needed due to life and work.

Major proponent of short cycles- 10-12 days. Less stress fitting everything in, especially if your body isn't quickly rallying back on the other side of something good.

 

[Zasada]

Thanks for all the shoe-feedback, guys. I thought I might be crazy for considering NOT using the magic shoes, but your comments are giving me the green light to stick with the Endorphin Pros, which I now plan to do. I honestly felt like they were less effort to run in than the Alphaflys. Maybe because I'm a heel-striker?

 

[tri-man 47]

Thanks for all the shoe-feedback, guys. I thought I might be crazy for considering NOT using the magic shoes, but your comments are giving me the green light to stick with the Endorphin Pros, which I now plan to do. I honestly felt like they were less effort to run in than the Alphaflys. Maybe because I'm a heel-striker?

Oh, if you're a heel striker, that definitely makes sense. What size are your Alphaflys? Asking for a friend.