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Ran a 10k - Official Thread (3 Viewers)
- Thread starter Ned
- Start date
ChiefD
Footballguy
YES!
This is exactly right on my heart stuff. Very freaky. Not glad you are going through this, but it is somewhat comforting someone else is going through the exact same thing. My wife had something similar about 6 months ago. Kept getting light headed and dizzy. Felt like her heart was racing. Did all the tests.
Turns out she can't have caffeine anymore. Like, one day she would drink coffee no problem, and the next she can't. She quit caffeine and has been fine since.
So for me, I usually drink a coke in the morning to get my caffeine fix. But that's usually it. So I may need to ween off of that and maybe that would solve that problem. Not sure if you typically drink coffee in the morning, but maybe a culprit.
bushdocda
Footballguy
Second time was waaay better. Read that one.
I think I have my plan to roll in from the west but had not factored in the 50k route coming that direction with an out and back so I’m looking out a bit farther. Trying to guess where I can park in the lots/neighborhoods.
tri-man 47
Footballguy
Don't fret if it doesn't work out, although it'd be cool to see you! I won't have extended time for a kumbaya moment, but I will be able to flash some quick gangsta signs at ya.
bushdocda
Footballguy
Totally, gangsta gots his bling to pick up.
Excited to spectate a bit, I’ll be running long anyway and wanted to get on that trail as I might race 5k in spring on it so it’s all good.
ChiefD
Footballguy
On the bright side hit the trails today on a beautiful morning. Ran that route where my one and only trail race was. This was the third time I ran it, and hit a personal best by 13 minutes.
9.2 miles with a fair amount of elevation for the midwest. Broke 2 hours. Pretty excited about that.
9.2 miles with a fair amount of elevation for the midwest. Broke 2 hours. Pretty excited about that.
Juxtatarot
Footballguy
Nice dinner tonight in Ernest Hemingway’s hometown with @tri-man 47, @Brony and @SteelCurtain.
@SteelCurtain might have given me the greatest compliment I've even received upon first meeting someone. “You look fast”, he said.
@SteelCurtain might have given me the greatest compliment I've even received upon first meeting someone. “You look fast”, he said.
tri-man 47
Footballguy
Yup, what a great night!!!
Meanwhile, @Juxtatarot was Garmin-shaming me for not wearing my watch tight enough.
Juxtatarot
Footballguy
Trying to come up with an “as loose as” joke, but can’t think of a good one.Yup, what a great night!!!
Meanwhile, @Juxtatarot was Garmin-shaming me for not wearing my watch tight enough.
A little help? Anyone?
JShare87
Footballguy
I remember when his watch didn’t work at our relay. His whole world came crashing down on him. I felt that.Yup, what a great night!!!
Meanwhile, @Juxtatarot was Garmin-shaming me for not wearing my watch tight enough.
-OZ-
Footballguy
It seems you can probably walk most, if not all, of a lap if you aren't trying to take a break.
The way things have been going for me, I'd be on the ####ter at the start and lose that way (before I would have lost anyway)
gianmarco
Footballguy
Did @tri-man 47 show up with new neck tats, maybe even a teardrop, and flashing some signs?
If not, shtick potential gone to waste.
Ned
Footballguy
I seem to remember in @ChiefD's FF draft video that @bushdocda should be the expert in this.Trying to come up with an “as loose as” joke, but can’t think of a good one.Yup, what a great night!!!
Meanwhile, @Juxtatarot was Garmin-shaming me for not wearing my watch tight enough.
A little help? Anyone?
Zasada
Footballguy
Is this just a nice way of telling someone they should eat a sammich?
Even before I ran, people told me I "looked like a runner". Which my wife tells me is just the nice way of saying "you look like you just got out of a POW camp".
Zasada
Footballguy
Mental victory today, but a physical failure.
Alarm set for 0300 (typical Wednesday). Wake up at 0245 and hear the wind just howling outside. Ugh. "I don't want to go out in that", I thought to myself. "Maybe I could just be a #BMF like @gruecd and try to hammer-out 20K on the treadmill". "Or maybe I could just take the day off, give the legs some rest, and come back hard next week."
"#### that."
Drag my ### out of bed, and it took a significant amount of willpower to feed the quads, ####, get my gear on, and head out. As soon as I opened the garage door, I was blasted by the wind. 3C (37F). Wunderground had the wind at 46kph (28mph).
Hoped to do some intervals. Got 2.5 of them done (1K @ 5K pace, 1K jog) and then the entire large pizza I ate last night decided to threaten revolt. So I shut it down and just ER'd the rest. Into the wind, I was running 5:40min/km but it was 5:00 effort.
At about 15K I realized I hadn't checked the HM box in Strava this month, and given my guys trip this weekend, it was unlikely I was going to before the month was over. My Wed runs are normally 20.2km, so I rerouted to add 1km and get the HM done. Strava tells me it was my third-fastest HM ever. Huh? I guess most of the time I run 21.1km+, it's on trails and not very fast.
Anyways, even though I didn't really get my SOS run in this week, I feel like it was a moral victory for just getting out there. Failed at RF;DBAP, though. Maybe next week.
Alarm set for 0300 (typical Wednesday). Wake up at 0245 and hear the wind just howling outside. Ugh. "I don't want to go out in that", I thought to myself. "Maybe I could just be a #BMF like @gruecd and try to hammer-out 20K on the treadmill". "Or maybe I could just take the day off, give the legs some rest, and come back hard next week."
"#### that."
Drag my ### out of bed, and it took a significant amount of willpower to feed the quads, ####, get my gear on, and head out. As soon as I opened the garage door, I was blasted by the wind. 3C (37F). Wunderground had the wind at 46kph (28mph).
Hoped to do some intervals. Got 2.5 of them done (1K @ 5K pace, 1K jog) and then the entire large pizza I ate last night decided to threaten revolt. So I shut it down and just ER'd the rest. Into the wind, I was running 5:40min/km but it was 5:00 effort.
At about 15K I realized I hadn't checked the HM box in Strava this month, and given my guys trip this weekend, it was unlikely I was going to before the month was over. My Wed runs are normally 20.2km, so I rerouted to add 1km and get the HM done. Strava tells me it was my third-fastest HM ever. Huh? I guess most of the time I run 21.1km+, it's on trails and not very fast.
Anyways, even though I didn't really get my SOS run in this week, I feel like it was a moral victory for just getting out there. Failed at RF;DBAP, though. Maybe next week.
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Brony
Footballguy
slapithighChiefD said:
I wasn't too excited to learn that the top triggers were stress, alcohol, lack of exercise, caffeine and dehydration. Some of my favorite things on that list. My RN neighbor suspected dehydration. I've cut caffeine down to one cup of coffee in the morning and decaf rest of day. Not sure how much that is helping. Had a #### load of beer and coffee this past weekend. I felt a little off Saturday morning but the tightness in my chest disappeared at the first bloody mary.
Juxtatarot
Footballguy
Brony
Footballguy
Yep. Great catching up and a cool little spot that @tri-man 47 picked out. Thanks for organizing that.
Zasada
Footballguy
The_Man
Footballguy
As I gradually ease back into running (and this thread) after a few years away, two questions have come up.
1. What is the current thinking around off-the-shelf marathon plans for someone trying to train himself toward a PR/BQ? It used to be the Pfitz 18/55 and 18/70 so I'm wondering if that's still the standard or if that's been replaced by something different.
2. What is neurostim?
1. What is the current thinking around off-the-shelf marathon plans for someone trying to train himself toward a PR/BQ? It used to be the Pfitz 18/55 and 18/70 so I'm wondering if that's still the standard or if that's been replaced by something different.
2. What is neurostim?
MAC_32
Footballguy
1. different answers depending on who you ask, but the majority has trended towards hanson's recently. My plans are loosely based on somewhere between it and higdon, but customize them into short cycles (10-17 days) rather than week-to-week. And I do more miles than prescribed in both.
2. @gianmarco can provide the details as he brought the idea to us, but tl;dr - it wakes you up and gets the system rolling race day morning. An easy 10-15 minute run 3 hours or so before racing. This is in addition to the warm-up, not a substitute.
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The Iguana
Footballguy
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MAC_32
Footballguy
Shorter races? Nope. Neurotism 3 hours or so pre-race, warm-up half hour or so before, then #### some #### up.
I've not races anything over 10 miles since first starting the neurotism routine though. So I'm glad this topic came up because I haven't thought about bypassing a warm-up for November's half. Hmm...
bushdocda
Footballguy
It’s a pretty big deal - to true believers, it’s a warm up before the warm up and much more.
For some, it wakes up the guts, for some it wakes up the legs.
For many, it precedes great days of racing and bold efforts. And it’s doctor prescribed.
The Iguana
Footballguy
3 hours pre-race? oof. for a bright and early race start, that makes for a disturbing lack of sleep.
MAC_32
Footballguy
Scrolled over most recent attempts:3 hours pre-race? oof. for a bright and early race start, that makes for a disturbing lack of sleep.
8:30 race, neurotism at 6
7:30 race, neurotism at 5:30
9:30 race, neurotism at 7:30
9 race, neurotism at 6:30
10:30 race, neurotism at 7:30
More factors went into it but of that tiny sample of 5 my worst 2 races were only on the least amount of time between neurotism and racing. I'm planning on a 6-6:30 neurotism for my 9 am half.
gianmarco
Footballguy
It's 2-3 hours. And it's essentially when you're waking up anyway. The idea is, you wake up and immediately put your shoes on and hop outside for 5-10 minutes. That's it. It's not fast at all. Literally just jog for a mile and go back home. Then go about your regular stuff as you get ready for race day. The point is to get everything "woken up" as mentioned above. And, it is NOT the warm up. They serve two different purposes.3 hours pre-race? oof. for a bright and early race start, that makes for a disturbing lack of sleep.
The warm-up, also mentioned above, is right before your race. It's to get blood flowing to the muscles and activate your body ready to work out. The idea is, if you start running, that first mile sucks. Your HR will typically initially spike and you need to start your body processes for aerobic/anaerobic exercise (enzymes bumping up, etc.). You get that process out of the way with your warm up. It's not supposed to be a hard workout, but it's not just a la-di-da MAF jog either. This way when you start your race, the pump is already primed and you're firing on all cylinders, so to speak.
tri-man 47
Footballguy
Thoughts on, and plans for, Sunday's Marine Corps Marathon
So my context:
- marathon PR is 3:28:59, set on 1/1/2016 in a small, Texas race on a flat course and on a rather ideal day
- this training cycle has been ideal and injury free. I averaged 56 miles/week (60/week during primary twelve weeks (= any Juxt week)) and included a couple of SOS every week consisting of tempo, intervals, and hills. The majority of the 'glue' runs were 10 miles or more.
- I had seven training runs of 17-19 miles (roughly the 2 1/2 hour threshold). My three long runs were 21, 23, and 22 miles. The 22 miler, in my Vaporflys, averaged 7:56/mi with not much effort ..and that's a faster pace than my PR.
So the upside is great training cycle of long runs and focused workouts as well as demonstrated speed in the Vaporfly shoes. Also of benefit will be the motivation from the race itself, magnified by the fundraising and related stories I'll carry with me. So PR ready? The possible downside is the size of the event, which could result in added distance, and the unknown effect of a long, early hill and a late hill around mile 23. Weather is also shaping up as a factor.
Current weather forecast is low 60s and the likelihood of a steady (though not necessarily hard) rainfall. That implies higher humidity/dew point, and I don't like humidity, though being overcast is good. But it doesn't look like it will be a cool, crisp fall day.
A Goal: Sub-3:25. This would be a solid PR (though shoe-assisted), and position me for a top AG finish (out of about 500). They go five-deep in AG awards (medal!), but I'd like to be top three or even have a shot to win the AG, which is possible if I have a great day and finish closer to 3:20. A challenge will be, if I'm running that fast of a clip (~7:40/mi), I'll have natural doubts about sustaining that pace, even if the Vaporfly testing says its feasible. That happened in my PR race ...'am I really running this fast?' Then again, I can recall my 22 mile run at a PR pace and running 7:15/mi over the final four miles. Gimme a day like that ...
B Goal: Sub-3:35. This would still be my third fastest marathon and give me a shot at top-5. Given the course, the crowds, and the weather, I'll need to fight being "OK" with this. But it would still be a BQ-30.
C Goal: Sub-3:45. Given the training and the benefit of the shoes, this would be disappointing, though still achieving the BQ goal and possibly also #beatIggy. You just never know with marathons.
It will be hard to determine pace through the first 4-5 miles. The first two miles are a gradual climb, followed by a descent. We then cross a bridge to Georgetown for a stretch (with a likely, and encouraging, @bushdocda sighting there). I just don't know how the crowds will affect those first miles and how the early up/down will go. We finally have a smooth four mile stretch on a parkway from around 6-9 miles,, and that will be a determinant of how the day is unfolding -- how was the pace to that point, and what pace feels sustainable during this stretch? We have another rather isolated peninsula from 12-15, which will be the second key reality check. A little bit after that, we're in the hustle/bustle of the National Mall before a long bridge, the final up/down hill, then a rather isolated 2 miles back to the finish. Hoping and planning for a great day (weather permitting more than anything) and a chance to #### #### up.
So my context:
- marathon PR is 3:28:59, set on 1/1/2016 in a small, Texas race on a flat course and on a rather ideal day
- this training cycle has been ideal and injury free. I averaged 56 miles/week (60/week during primary twelve weeks (= any Juxt week)) and included a couple of SOS every week consisting of tempo, intervals, and hills. The majority of the 'glue' runs were 10 miles or more.
- I had seven training runs of 17-19 miles (roughly the 2 1/2 hour threshold). My three long runs were 21, 23, and 22 miles. The 22 miler, in my Vaporflys, averaged 7:56/mi with not much effort ..and that's a faster pace than my PR.
So the upside is great training cycle of long runs and focused workouts as well as demonstrated speed in the Vaporfly shoes. Also of benefit will be the motivation from the race itself, magnified by the fundraising and related stories I'll carry with me. So PR ready? The possible downside is the size of the event, which could result in added distance, and the unknown effect of a long, early hill and a late hill around mile 23. Weather is also shaping up as a factor.
Current weather forecast is low 60s and the likelihood of a steady (though not necessarily hard) rainfall. That implies higher humidity/dew point, and I don't like humidity, though being overcast is good. But it doesn't look like it will be a cool, crisp fall day.
A Goal: Sub-3:25. This would be a solid PR (though shoe-assisted), and position me for a top AG finish (out of about 500). They go five-deep in AG awards (medal!), but I'd like to be top three or even have a shot to win the AG, which is possible if I have a great day and finish closer to 3:20. A challenge will be, if I'm running that fast of a clip (~7:40/mi), I'll have natural doubts about sustaining that pace, even if the Vaporfly testing says its feasible. That happened in my PR race ...'am I really running this fast?' Then again, I can recall my 22 mile run at a PR pace and running 7:15/mi over the final four miles. Gimme a day like that ...
B Goal: Sub-3:35. This would still be my third fastest marathon and give me a shot at top-5. Given the course, the crowds, and the weather, I'll need to fight being "OK" with this. But it would still be a BQ-30.
C Goal: Sub-3:45. Given the training and the benefit of the shoes, this would be disappointing, though still achieving the BQ goal and possibly also #beatIggy. You just never know with marathons.
It will be hard to determine pace through the first 4-5 miles. The first two miles are a gradual climb, followed by a descent. We then cross a bridge to Georgetown for a stretch (with a likely, and encouraging, @bushdocda sighting there). I just don't know how the crowds will affect those first miles and how the early up/down will go. We finally have a smooth four mile stretch on a parkway from around 6-9 miles,, and that will be a determinant of how the day is unfolding -- how was the pace to that point, and what pace feels sustainable during this stretch? We have another rather isolated peninsula from 12-15, which will be the second key reality check. A little bit after that, we're in the hustle/bustle of the National Mall before a long bridge, the final up/down hill, then a rather isolated 2 miles back to the finish. Hoping and planning for a great day (weather permitting more than anything) and a chance to #### #### up.
gianmarco
Footballguy
I'm curious, do you think it's a made a difference?
We joked about it here, but lots of PRs were being set when people were doing it. They were likely going to be set anyway, but just saying.....
MAC_32
Footballguy
I'd be shocked if it hasn't. Previously I'd never know how I felt when I got to the race location. Now I already know before I go to sleep the night before - ton of hidden value in that I think it then leads to a better night of sleep. And this is the ultimate jinx but the whole race morning routine is like clock work now - from the second my alarm goes off until the moment I get out of my car at the race location. I'm miserable during that neurotism jog, but I know it's part of the means to the ends.
bushdocda
Footballguy
gianmarco
Footballguy
MAC_32
Footballguy
I'm still closed minded about this though. It's probably a nerve thing though. jshare > hi. I'm generally not nervous ahead of races. I won't just sit on the couch all day. I'll do something. But it isn't a run.
Zasada
Footballguy
Correlation <> Causation, but for my first HM (and first race), I ran the day before, and blew away even my wildest expectations. For my first full marathon, I did NOT run the day before and we all know how that went. For my second full marathon, I did run the day before and it went better. Still hell, but better.
For my upcoming HM, I plan to repeat exactly what I did last year: Power-hydration for the two days before, a 5-6km run one day before, a carb-heavy breakfast (the race is a 1600 start), and then the early NFL games at the Westgate theatre.
The_Man
Footballguy
The MCM was my first marathon and the course is fixed in my memory. Based on that, here are a few specific thoughts on your comments above - hope they help.Thoughts on, and plans for, Sunday's Marine Corps Marathon
It will be hard to determine pace through the first 4-5 miles. The first two miles are a gradual climb, followed by a descent. We then cross a bridge to Georgetown for a stretch (with a likely, and encouraging, @bushdocda sighting there). I just don't know how the crowds will affect those first miles and how the early up/down will go. We finally have a smooth four mile stretch on a parkway from around 6-9 miles,, and that will be a determinant of how the day is unfolding -- how was the pace to that point, and what pace feels sustainable during this stretch? We have another rather isolated peninsula from 12-15, which will be the second key reality check. A little bit after that, we're in the hustle/bustle of the National Mall before a long bridge, the final up/down hill, then a rather isolated 2 miles back to the finish. Hoping and planning for a great day (weather permitting more than anything) and a chance to #### #### up.
The toughest part of dealing with the crowds for you might be getting to the right corral. Do you know how you're getting to the starting line? It can be a little tough to access. But if you're up with the 3:25 group (pretty much exactly where I was when I did MCM), crowds really won't be a problem. The first few miles are run on huge roads and by the time they narrowed, it was never congested and I found it easy to move throughout. The only downside is that because the roads are so wide, it's virtually impossible to run the tangents in the starting section. Almost as soon as you leave the GW Parkway and turn up Wilson Blvd into Rosslyn (within the first 1 or 2 miles) the road is so wide that it's hard to know what's the shortest path. My recommendation is not to worry about it at that point of the race and just focus on settling in. Even if you go over 0.1 or 0.2 miles at this point, the tangents are very easy to run later in the race so don't stress here.
The initial climb is gradual enough that it will be easy to maintain target HR and then the downhill is a really nice payoff - much steeper than the climb. But then there's another quick climb up the on-ramp to the Key Bridge - however I am extremely hill averse and I found this entire section not challenging at all. The toughest hill all day is the one when you make the sharp buttonhook turn after passing Georgetown University and loop back into the streets of Georgetown itself. From that point on, you have a nice downhill to the parkway and then dead flat for miles and miles.
The peninsula (Hains Point) is smooth sailing - as long as there's no wind. Because it's so exposed to the Potomac there is a chance for wind here. But it's not that isolated and I find it a very soothing, enjoyable run. After that there's the excitement of the Mall. For my first marathon, I sailed through about 17 miles and was having a great day. Then, suddenly, I had to exert a significant effort to maintain the 7:40 pace that had come so easily just a few minutes before. And then you hit the toughest part of the course - BY FAR. Crossing over the bridge into Crystal City, you're suddenly running highway on-ramps and going through sterile, deserted concrete canyons with nobody around. I also had a very strong wind pick up through this section. I began leaking oil at around Mile 22, and had to stop to walk a few times on the isolated highway leading back to the finish area. So my biggest advice is no matter how good you're feeling before crossing back over the bridge the final time at Mile 19 or 20, make sure to have plenty of fuel in the tank. It gets solitary and challenging after leaving the Mall.
The good news is that even with falling apart near the end, I ran a 3:25. I was nowhere near the shape you are in now, and it was my first marathon. I am confident that if you keep your HR down as you navigate the minor hills in the first 5 or 6 miles, run comfortably during the long flat section, and keep a little extra in reserve for the unexpectedly challenging finish, you will reach that A goal. Good luck!
The Iguana
Footballguy
hmmm... have typically not run the day before the race. Have thought about it but just usually don't get around to it. All races I have done have been local so I usually work on Friday. Either do packet pickup over lunch or leave work a little early to do it, depending on where the pickup is in relation to work, etc.
As for race day, here is my typical schedule with times for the Monument (17 days!!!!
) that has an 8 am start time:
5:30 +/- wake up, get dressed, eat most of my breakfast, first poop, final check for all gear
6:15 +/- out the door, pick up ice tea from gas station, drive to event while finishing off breakfast with tea
6:30 +/- arrive at event, park, "neurostim" to race area, second poop, gear check, other?
7:30 +/- final warm-up to the starting area, stretching, get watch ready, whatever
8 +/- race
As for race day, here is my typical schedule with times for the Monument (17 days!!!!
) that has an 8 am start time:5:30 +/- wake up, get dressed, eat most of my breakfast, first poop, final check for all gear
6:15 +/- out the door, pick up ice tea from gas station, drive to event while finishing off breakfast with tea
6:30 +/- arrive at event, park, "neurostim" to race area, second poop, gear check, other?
7:30 +/- final warm-up to the starting area, stretching, get watch ready, whatever
8 +/- race
gianmarco
Footballguy
Move that neurostim to 5:30 after getting dressed and before eating most of your breakfast.hmmm... have typically not run the day before the race. Have thought about it but just usually don't get around to it. All races I have done have been local so I usually work on Friday. Either do packet pickup over lunch or leave work a little early to do it, depending on where the pickup is in relation to work, etc.
As for race day, here is my typical schedule with times for the Monument (17 days!!!!
5:30 +/- wake up, get dressed, eat most of my breakfast, first poop, final check for all gear
6:15 +/- out the door, pick up ice tea from gas station, drive to event while finishing off breakfast with tea
6:30 +/- arrive at event, park, "neurostim" to race area, second poop, gear check, other?
7:30 +/- final warm-up to the starting area, stretching, get watch ready, whatever
8 +/- race
The Iguana
Footballguy
yeah, based on the conversation, that's definitely what I should do... convincing myself to do that may not be so easy.
ChiefD
Footballguy
To me, the one thing you got in spades for this race is fitness. You've had a great training cycle, so based on fitness alone you should feel extremely confident (and I know you do).Thoughts on, and plans for, Sunday's Marine Corps Marathon
So my context:
- marathon PR is 3:28:59, set on 1/1/2016 in a small, Texas race on a flat course and on a rather ideal day
- this training cycle has been ideal and injury free. I averaged 56 miles/week (60/week during primary twelve weeks (= any Juxt week)) and included a couple of SOS every week consisting of tempo, intervals, and hills. The majority of the 'glue' runs were 10 miles or more.
- I had seven training runs of 17-19 miles (roughly the 2 1/2 hour threshold). My three long runs were 21, 23, and 22 miles. The 22 miler, in my Vaporflys, averaged 7:56/mi with not much effort ..and that's a faster pace than my PR.
So the upside is great training cycle of long runs and focused workouts as well as demonstrated speed in the Vaporfly shoes. Also of benefit will be the motivation from the race itself, magnified by the fundraising and related stories I'll carry with me. So PR ready? The possible downside is the size of the event, which could result in added distance, and the unknown effect of a long, early hill and a late hill around mile 23. Weather is also shaping up as a factor.
Current weather forecast is low 60s and the likelihood of a steady (though not necessarily hard) rainfall. That implies higher humidity/dew point, and I don't like humidity, though being overcast is good. But it doesn't look like it will be a cool, crisp fall day.
A Goal: Sub-3:25. This would be a solid PR (though shoe-assisted), and position me for a top AG finish (out of about 500). They go five-deep in AG awards (medal!), but I'd like to be top three or even have a shot to win the AG, which is possible if I have a great day and finish closer to 3:20. A challenge will be, if I'm running that fast of a clip (~7:40/mi), I'll have natural doubts about sustaining that pace, even if the Vaporfly testing says its feasible. That happened in my PR race ...'am I really running this fast?' Then again, I can recall my 22 mile run at a PR pace and running 7:15/mi over the final four miles. Gimme a day like that ...
B Goal: Sub-3:35. This would still be my third fastest marathon and give me a shot at top-5. Given the course, the crowds, and the weather, I'll need to fight being "OK" with this. But it would still be a BQ-30.
C Goal: Sub-3:45. Given the training and the benefit of the shoes, this would be disappointing, though still achieving the BQ goal and possibly also #beatIggy. You just never know with marathons.
It will be hard to determine pace through the first 4-5 miles. The first two miles are a gradual climb, followed by a descent. We then cross a bridge to Georgetown for a stretch (with a likely, and encouraging, @bushdocda sighting there). I just don't know how the crowds will affect those first miles and how the early up/down will go. We finally have a smooth four mile stretch on a parkway from around 6-9 miles,, and that will be a determinant of how the day is unfolding -- how was the pace to that point, and what pace feels sustainable during this stretch? We have another rather isolated peninsula from 12-15, which will be the second key reality check. A little bit after that, we're in the hustle/bustle of the National Mall before a long bridge, the final up/down hill, then a rather isolated 2 miles back to the finish. Hoping and planning for a great day (weather permitting more than anything) and a chance to #### #### up.
All that's left is nutrition and weather. And you've been doing this long enough to know how to accommodate and prepare for those. So really, the only advice I can give is:
Be You.
Oh, and Run Fast, Don't Be a Pooooooooosay!!
MAC_32
Footballguy
When your trip to the porcelain throne about 5:55 is incident free it will all be worthwhile.
My algorithms are saying 3:19. I’ll weather adjust to 3:22.Thoughts on, and plans for, Sunday's Marine Corps Marathon
So my context:
- marathon PR is 3:28:59, set on 1/1/2016 in a small, Texas race on a flat course and on a rather ideal day
- this training cycle has been ideal and injury free. I averaged 56 miles/week (60/week during primary twelve weeks (= any Juxt week)) and included a couple of SOS every week consisting of tempo, intervals, and hills. The majority of the 'glue' runs were 10 miles or more.
- I had seven training runs of 17-19 miles (roughly the 2 1/2 hour threshold). My three long runs were 21, 23, and 22 miles. The 22 miler, in my Vaporflys, averaged 7:56/mi with not much effort ..and that's a faster pace than my PR.
So the upside is great training cycle of long runs and focused workouts as well as demonstrated speed in the Vaporfly shoes. Also of benefit will be the motivation from the race itself, magnified by the fundraising and related stories I'll carry with me. So PR ready? The possible downside is the size of the event, which could result in added distance, and the unknown effect of a long, early hill and a late hill around mile 23. Weather is also shaping up as a factor.
Current weather forecast is low 60s and the likelihood of a steady (though not necessarily hard) rainfall. That implies higher humidity/dew point, and I don't like humidity, though being overcast is good. But it doesn't look like it will be a cool, crisp fall day.
A Goal: Sub-3:25. This would be a solid PR (though shoe-assisted), and position me for a top AG finish (out of about 500). They go five-deep in AG awards (medal!), but I'd like to be top three or even have a shot to win the AG, which is possible if I have a great day and finish closer to 3:20. A challenge will be, if I'm running that fast of a clip (~7:40/mi), I'll have natural doubts about sustaining that pace, even if the Vaporfly testing says its feasible. That happened in my PR race ...'am I really running this fast?' Then again, I can recall my 22 mile run at a PR pace and running 7:15/mi over the final four miles. Gimme a day like that ...
B Goal: Sub-3:35. This would still be my third fastest marathon and give me a shot at top-5. Given the course, the crowds, and the weather, I'll need to fight being "OK" with this. But it would still be a BQ-30.
C Goal: Sub-3:45. Given the training and the benefit of the shoes, this would be disappointing, though still achieving the BQ goal and possibly also #beatIggy. You just never know with marathons.
It will be hard to determine pace through the first 4-5 miles. The first two miles are a gradual climb, followed by a descent. We then cross a bridge to Georgetown for a stretch (with a likely, and encouraging, @bushdocda sighting there). I just don't know how the crowds will affect those first miles and how the early up/down will go. We finally have a smooth four mile stretch on a parkway from around 6-9 miles,, and that will be a determinant of how the day is unfolding -- how was the pace to that point, and what pace feels sustainable during this stretch? We have another rather isolated peninsula from 12-15, which will be the second key reality check. A little bit after that, we're in the hustle/bustle of the National Mall before a long bridge, the final up/down hill, then a rather isolated 2 miles back to the finish. Hoping and planning for a great day (weather permitting more than anything) and a chance to #### #### up.
Rf:dpap
gruecd
Footballguy
gruecd
Footballguy
Always. Always. ALWAYS.
I rest the day before the day before (i.e., rest Thursday for a Saturday race).
And typically a massage the day before that.
gianmarco
Footballguy
Hey guys...
I know the rumor is that I've retired from racing or some #### like that from sheer lack of enthusiasm. Reality is I'm racing a HM on 3/7/20. Which means if I'm doing a 12 week training bit for it, I've got to start in December (i.e. a little over a month). Yay?
I've done Higdon in the past using the base building plan as well as the HM plan. I'm open to trying something else or just winging it. Or lots of MAF. So have at it if you want to throw some suggestions out there. Keep in mind, the weather will suck and I'm not likely to hit every prescribed run.
I know the rumor is that I've retired from racing or some #### like that from sheer lack of enthusiasm. Reality is I'm racing a HM on 3/7/20. Which means if I'm doing a 12 week training bit for it, I've got to start in December (i.e. a little over a month). Yay?
I've done Higdon in the past using the base building plan as well as the HM plan. I'm open to trying something else or just winging it. Or lots of MAF. So have at it if you want to throw some suggestions out there. Keep in mind, the weather will suck and I'm not likely to hit every prescribed run.
ChiefD
Footballguy
