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Ran a 10k - Official Thread
- Thread starter Ned
- Start date
gianmarco
Footballguy
It's really warm and humid out there. Yellow warning issued and our hero slowing down slightly. Hopefully for good reason and can get in as planned.
Bring it home @SteelCurtain !
Bring it home @SteelCurtain !
gianmarco
Footballguy
And he's in.
3:44:38
Must have been really tough out there. Can't wait to hear about it.
Congrats in those conditions @SteelCurtain
3:44:38
Must have been really tough out there. Can't wait to hear about it.
Congrats in those conditions @SteelCurtain
tri-man 47
Footballguy
Warm and humid for that marathon. Congrats, @SteelCurtain , for fighting through it!
Brony
Footballguy
Great stuff @SteelCurtain! Can't wait to hear how it went.
tri-man 47
Footballguy
Cantigny 5K Race Report
24:04 (7:39/mi) 1st in AG (out of 22), 42nd of 473 overall
Well that was ..different. To start, I couldn't find my Vaporflys, which should be somewhere between the two houses as we hang in limbo with our move. Spent a lot of nervous energy trying to find them (Including a stop at the new house on the way to the course.) The strong, gusty winds were problematic, particularly through the second mile. And realistically, I haven't had the base of training nor the extended focus for a desirable effort. All in all, I stood on the start line without any adrenaline pumping. Put it all together and it was certainly a couple minutes slower than expected and desired.
Mile 1 (7:25). I started up front, as I was chatting with @Juxtatarot . I took off "hard," but quite a number of other runners were passing me and I could tell I wasn't exactly flying along. This should have been my best mile - some downslope, as Juxt mentioned, and the wind mostly at our backs. But I clearly wasn't clicking. Late in the mile, a fellow grey-hair passed me. Juxt had mentioned before the start that this was a day to better focus on effort than time, so I decided to not sweat the time and instead stay focused on beating this potential competition. (In the end, he was a bracket younger than me.)
Mile 2 (8:01). In terms of running fast and running at my capabilities - yuck. But the winding cart path and the big winds made it difficult. Yet I realized that even as I sat on grey-hair's tail, I was passing a handful of runners.
Mile 3 (7:35). Shortly after the start of this mile, we turned away from the wind and ran down a decent stretch of pavement. So I made a move to pass grey-hair, and I continued to push to discourage him from making a response. Lotta turns over the back half of this mile, though.
Final .15 (7:13/mi). This began with some upslope and a couple of final turns, which put us on "normal" pavement, finally, and with the wind behind us. I was able to cruise nicely at about a 6:15 pace into the finish.
So not at all satisfying in terms of time. But it completed a season that had five races - three 5Ks and two HMs - in which I won the AG in each of them. Too much time all season, however, just putting in miles and not properly focusing on my two-year goal of getting stronger and longer with my stride. Life definitely got in the way. Hopefully, that changes now and throughout the winter and all of 2023.
24:04 (7:39/mi) 1st in AG (out of 22), 42nd of 473 overall
Well that was ..different. To start, I couldn't find my Vaporflys, which should be somewhere between the two houses as we hang in limbo with our move. Spent a lot of nervous energy trying to find them (Including a stop at the new house on the way to the course.) The strong, gusty winds were problematic, particularly through the second mile. And realistically, I haven't had the base of training nor the extended focus for a desirable effort. All in all, I stood on the start line without any adrenaline pumping. Put it all together and it was certainly a couple minutes slower than expected and desired.
Mile 1 (7:25). I started up front, as I was chatting with @Juxtatarot . I took off "hard," but quite a number of other runners were passing me and I could tell I wasn't exactly flying along. This should have been my best mile - some downslope, as Juxt mentioned, and the wind mostly at our backs. But I clearly wasn't clicking. Late in the mile, a fellow grey-hair passed me. Juxt had mentioned before the start that this was a day to better focus on effort than time, so I decided to not sweat the time and instead stay focused on beating this potential competition. (In the end, he was a bracket younger than me.)
Mile 2 (8:01). In terms of running fast and running at my capabilities - yuck. But the winding cart path and the big winds made it difficult. Yet I realized that even as I sat on grey-hair's tail, I was passing a handful of runners.
Mile 3 (7:35). Shortly after the start of this mile, we turned away from the wind and ran down a decent stretch of pavement. So I made a move to pass grey-hair, and I continued to push to discourage him from making a response. Lotta turns over the back half of this mile, though.
Final .15 (7:13/mi). This began with some upslope and a couple of final turns, which put us on "normal" pavement, finally, and with the wind behind us. I was able to cruise nicely at about a 6:15 pace into the finish.
So not at all satisfying in terms of time. But it completed a season that had five races - three 5Ks and two HMs - in which I won the AG in each of them. Too much time all season, however, just putting in miles and not properly focusing on my two-year goal of getting stronger and longer with my stride. Life definitely got in the way. Hopefully, that changes now and throughout the winter and all of 2023.
gianmarco
Footballguy
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The Iguana
Footballguy
kind of makes sense. I think they have done the "collection of 4" before, and having 4 + a commemorative 5th makes sense for a 5 year cycle. Covid year messed it up and they improvised - there was a medal you could get for running 2020 virtually and it wasn't the letter version.
I just missed the memo about having to do something special to get the Y. Luckily I had grabbed a piece of pizza and was sharing a table with a couple strangers. We were talking and the guy had lived in Indy, moved to Charlotte and came back specifically to get his Y and pointed me in the right direction. If not for that, I would have been writing a nasty-o-gram to someone!
The Iguana
Footballguy
crazy, dumb, tomato, tomahto...
now if I can just find the motivation to get out more regularly and do one of these for real again.
-OZ-
Footballguy
So, the head cold apparently became COVID today. First time anyone in the immediate family has tested positive. I was mostly “fine” other than a basic head cold until I realized I wasn’t hungry and couldn’t taste the food I was eating.
My wife and daughter tested negative Saturday when daughter went to urgent care for an ear infection
My wife and daughter tested negative Saturday when daughter went to urgent care for an ear infection
Juxtatarot
Footballguy
If it’s not too cloudy tomorrow morning, I should get good views of the lunar eclipse and the “moonset” during my run.
xulf
Footballguy
Sorry to hear, hope you have a speedy recovery.
PS - thanks for heading out after the race and not spreading your demon virus to us.
xulf
Footballguy
Monumental Race Report
This was Marathon #2 for me. I know I have said this 100 times, but I had unfinished business last year after having gotten COVID a couple weeks before the race and having to drastically change my pace. I wasn’t even sure I was going to be able to finish the race last year, so I ultimately was happy with the achievement of running 26.2 miles.
I maintained my fitness from last year’s marathon by training for a HM this spring. I exceeded my expectations in that race (1:31:44) by running at a pace 15 seconds per mile faster than I had trained for…and that was in some rainy weather during the race. I took a little bit of time off but wanted to ride the momentum of the HM and go for a really good time with the marathon. I had already decided I wanted to do Monumental since my wife and I have done the HM and Marathon course in Columbus a few times, and with the date of the race a couple weeks after the Columbus race, I figured I would have even better weather (cue forewarning ominous music).
Training went well and I only skipped one day of running because we were on vacation and we had walked an extra 50 miles over a few day period, and I thought that would more than cover the missed run. I probably could have (or should have) sprinkled in more super easy runs, but I never really felt totally exhausted or burnt out from training.
Leading up to the race, weather was not looking good. Each day, the forecasted high and low kept creeping up. Some days would show rain, others would not. It kept just getting worse. I was checking for alternate races should things get out of hand and cancelled. I had found Madison, WI and Richmond, VA as the only ones anywhere near me that I could get to the next week if things went sideways (each an 8 hour drive).
My wife and I drove in Friday, checked in to the hotel and headed to packet pickup. Lots of people still showed up for this thing even with a giant system expected to hit right at the start of the race. Temps were projected in the 60s at the gun and it was supposed to rain for the 3-4 hours during the race. Great…
Got up at 6, had some coffee and PB on a bagel. Wife and I headed out around 7:40 and were in the corral about 7:50. Weather was warm and starting to rain a bit with some big gusts of wind. As I was saying good luck to my wife, I saw Steve C walk by us and apparently I made a scene pointing him out because he turned and looked towards me. I got in the A wave group and found the 3:20 pacer as I had decided to just hang with him since the weather was so garbage. I tried to make my way to grue, but it was packed and roped off between the A and B waves, so I just turned back and waited for the start.
This actual race report is going to be a little lame because it was a stick your head down and run type of race for me. I did not spend a lot of time looking around and enjoying the race, I was simply focused on getting this thing done.
Miles 1-10: 7:39/7:35/7:28/7:32/7:36/7:35/7:31/7:37/7:27/7:35
Pretty crowded at the start and trying to stay up with the pacer was a little tricky as I hung back a bit to avoid the huge crowd around him. Definitely started out slower than I hoped and lots of slow people in the way. I lost track of the pacer for a little bit but finally spotted him and started tracking him down. I checked my HR about a .5 mile in and it was in the 160s. I figured it was misregistering as it even got into the 170s early, but who knows.
A guy ate pavement right by my in mile 2. It was wet out there and some potholes/puddles made it a bit tricky, especially with a lot of people still around. He got up and seemed OK, but that has to suck to have happen.
Anyway, not too much to report here. Stayed about 30 yards behind the pacer and the crowd cozied up to him to make sure I wouldn’t get screwed at the water stations. I will note that the water stations were great. It was warm out there and they filled the cups up 2/3 to ¾ of the way. Once I had less than half a cup and grabbed a second to dump it in. I hit up every station and drank just a massive amount of water during this. I think that paid off because I did not having any cramping issues at all. Anyway, had 2 GUs in this section.
Miles 11-18: 7:33/7:31/7:26/7:33/7:33/7:44/7:32/7:30
Hit the HM point with about 30 seconds banked and I thought I was on my way to a great race. I was definitely feeling warm, but I was not really hurting. I had even thought about pulling away from the group for the back half, but thought better of it until I felt the full effect of the wind (God, I’m stupid for even thinking this). The wind didn’t really feel like it was doing anything for the first half, so I figured this may not be too bad. It also wasn’t raining other than some light stuff, so I was feeling pretty OK.
Mile 16 was uphill and I lost some ground on the pacer. I vowed to make it up in mile 17 since I knew if I lost him, he would be gone for good. Got the group and was settled back in for another mile.
Miles 19-24: 7:39/7:45/8:24/8:41/9:06/9:23
Miles 19-21 were painfully windy. grue noted these were the worst miles for the wind, and they were for sure. I tried to keep up, but my effort to run at these paces were efforts of running probably :45-1:00 faster per mile. I was losing ground on the pacer and had no wind blockers. The cross winds had felt really bad and then the gusts straight in my face while running as hard as I could was just draining and defeating. I held on the best I could, but while my effort persisted, the time kept ticking higher and higher. The 3:25 pacer passed me in mile 23 or 24, and that just really hurt mentally.
Miles 25-26.2: 14:44/15:04/9:45
I willed myself to mile marker 24 and I just had nothing left. I had seen TONS of people bail before me and I REALLY didn’t want to have to walk, but I just had to. 30 of the most grueling minutes of my life. I seriously could not walk faster than this? Really? I tried to jog a couple of times and made it less than .1 miles and had to stop.
My back started spasming, my right hammy got tight, and worst of all – my soaking wet feet. I could not at all feel my feet other than pain. I quickly also realized that I needed food/calories. I had a GU left, but the thought of it made me want to barf. A couple of places on the race had candy, and I NEEDED something, but nothing was to be had. I was starting to feel a bit delirious and in the moments of sanity I had, I kept thinking of how badly these 15 minute paces were going to kill my time…and I couldn’t do a damn thing about it.
With 0.5 left, I mustered everything I could and sprinted home…at a 9:45 pace. I saw Iggy cheering me on close to the finish and then saw my wife. All I could do is shake my head in disappointment as I passed her.
Final time 3:40 and some change on the seconds.
Crossed the finish line and I needed FOOD fast. I had 2 cliff bars, a banana, and 2 chocolate milks. Wasn’t sure if I could hold it down, but I needed to eat. Pretty sure I wasn’t making sense at this point.
Looking at this race, I gave it all I had. I HATE that I had to walk, but I was seriously worried about something bad happening if I kept pushing. I had never felt like I did at the end of this race, and it made no sense to push when my legs had already given up and my thinking was not quite right from exhaustion.
Looking back at my HR, if that was tracking right, then I ran a ridiculous amount of time in the 160s where my training had me in low 150s for this pace (but in better weather)
Anyway, I made it 20 miles at the pace I wanted. If it were 15-20 degrees cooler, I think I could have squeezed out a few more at pace and wouldn’t have had to walk. Maybe still not hitting 3:20, but it would have been a closer fight. Like I said, I didn’t train to 80% run this thing. I’m sure I could have chopped off 10 minutes or so if I ran it differently, but still would have been disappointed. Here, I can say I at least gave it my all.
Post race, had a good time meeting Iggy (very nice guy!) and going to lunch with him and my wife. grue who I hadn’t had a chance to meet also walked into the restaurant as we were heading out, so got to have an official meet there as well. Glad to have done this race and ran it the way I did, but obviously disappointed in the final time.
This was Marathon #2 for me. I know I have said this 100 times, but I had unfinished business last year after having gotten COVID a couple weeks before the race and having to drastically change my pace. I wasn’t even sure I was going to be able to finish the race last year, so I ultimately was happy with the achievement of running 26.2 miles.
I maintained my fitness from last year’s marathon by training for a HM this spring. I exceeded my expectations in that race (1:31:44) by running at a pace 15 seconds per mile faster than I had trained for…and that was in some rainy weather during the race. I took a little bit of time off but wanted to ride the momentum of the HM and go for a really good time with the marathon. I had already decided I wanted to do Monumental since my wife and I have done the HM and Marathon course in Columbus a few times, and with the date of the race a couple weeks after the Columbus race, I figured I would have even better weather (cue forewarning ominous music).
Training went well and I only skipped one day of running because we were on vacation and we had walked an extra 50 miles over a few day period, and I thought that would more than cover the missed run. I probably could have (or should have) sprinkled in more super easy runs, but I never really felt totally exhausted or burnt out from training.
Leading up to the race, weather was not looking good. Each day, the forecasted high and low kept creeping up. Some days would show rain, others would not. It kept just getting worse. I was checking for alternate races should things get out of hand and cancelled. I had found Madison, WI and Richmond, VA as the only ones anywhere near me that I could get to the next week if things went sideways (each an 8 hour drive).
My wife and I drove in Friday, checked in to the hotel and headed to packet pickup. Lots of people still showed up for this thing even with a giant system expected to hit right at the start of the race. Temps were projected in the 60s at the gun and it was supposed to rain for the 3-4 hours during the race. Great…
Got up at 6, had some coffee and PB on a bagel. Wife and I headed out around 7:40 and were in the corral about 7:50. Weather was warm and starting to rain a bit with some big gusts of wind. As I was saying good luck to my wife, I saw Steve C walk by us and apparently I made a scene pointing him out because he turned and looked towards me. I got in the A wave group and found the 3:20 pacer as I had decided to just hang with him since the weather was so garbage. I tried to make my way to grue, but it was packed and roped off between the A and B waves, so I just turned back and waited for the start.
This actual race report is going to be a little lame because it was a stick your head down and run type of race for me. I did not spend a lot of time looking around and enjoying the race, I was simply focused on getting this thing done.
Miles 1-10: 7:39/7:35/7:28/7:32/7:36/7:35/7:31/7:37/7:27/7:35
Pretty crowded at the start and trying to stay up with the pacer was a little tricky as I hung back a bit to avoid the huge crowd around him. Definitely started out slower than I hoped and lots of slow people in the way. I lost track of the pacer for a little bit but finally spotted him and started tracking him down. I checked my HR about a .5 mile in and it was in the 160s. I figured it was misregistering as it even got into the 170s early, but who knows.
A guy ate pavement right by my in mile 2. It was wet out there and some potholes/puddles made it a bit tricky, especially with a lot of people still around. He got up and seemed OK, but that has to suck to have happen.
Anyway, not too much to report here. Stayed about 30 yards behind the pacer and the crowd cozied up to him to make sure I wouldn’t get screwed at the water stations. I will note that the water stations were great. It was warm out there and they filled the cups up 2/3 to ¾ of the way. Once I had less than half a cup and grabbed a second to dump it in. I hit up every station and drank just a massive amount of water during this. I think that paid off because I did not having any cramping issues at all. Anyway, had 2 GUs in this section.
Miles 11-18: 7:33/7:31/7:26/7:33/7:33/7:44/7:32/7:30
Hit the HM point with about 30 seconds banked and I thought I was on my way to a great race. I was definitely feeling warm, but I was not really hurting. I had even thought about pulling away from the group for the back half, but thought better of it until I felt the full effect of the wind (God, I’m stupid for even thinking this). The wind didn’t really feel like it was doing anything for the first half, so I figured this may not be too bad. It also wasn’t raining other than some light stuff, so I was feeling pretty OK.
Mile 16 was uphill and I lost some ground on the pacer. I vowed to make it up in mile 17 since I knew if I lost him, he would be gone for good. Got the group and was settled back in for another mile.
Miles 19-24: 7:39/7:45/8:24/8:41/9:06/9:23
Miles 19-21 were painfully windy. grue noted these were the worst miles for the wind, and they were for sure. I tried to keep up, but my effort to run at these paces were efforts of running probably :45-1:00 faster per mile. I was losing ground on the pacer and had no wind blockers. The cross winds had felt really bad and then the gusts straight in my face while running as hard as I could was just draining and defeating. I held on the best I could, but while my effort persisted, the time kept ticking higher and higher. The 3:25 pacer passed me in mile 23 or 24, and that just really hurt mentally.
Miles 25-26.2: 14:44/15:04/9:45
I willed myself to mile marker 24 and I just had nothing left. I had seen TONS of people bail before me and I REALLY didn’t want to have to walk, but I just had to. 30 of the most grueling minutes of my life. I seriously could not walk faster than this? Really? I tried to jog a couple of times and made it less than .1 miles and had to stop.
My back started spasming, my right hammy got tight, and worst of all – my soaking wet feet. I could not at all feel my feet other than pain. I quickly also realized that I needed food/calories. I had a GU left, but the thought of it made me want to barf. A couple of places on the race had candy, and I NEEDED something, but nothing was to be had. I was starting to feel a bit delirious and in the moments of sanity I had, I kept thinking of how badly these 15 minute paces were going to kill my time…and I couldn’t do a damn thing about it.
With 0.5 left, I mustered everything I could and sprinted home…at a 9:45 pace. I saw Iggy cheering me on close to the finish and then saw my wife. All I could do is shake my head in disappointment as I passed her.
Final time 3:40 and some change on the seconds.
Crossed the finish line and I needed FOOD fast. I had 2 cliff bars, a banana, and 2 chocolate milks. Wasn’t sure if I could hold it down, but I needed to eat. Pretty sure I wasn’t making sense at this point.
Looking at this race, I gave it all I had. I HATE that I had to walk, but I was seriously worried about something bad happening if I kept pushing. I had never felt like I did at the end of this race, and it made no sense to push when my legs had already given up and my thinking was not quite right from exhaustion.
Looking back at my HR, if that was tracking right, then I ran a ridiculous amount of time in the 160s where my training had me in low 150s for this pace (but in better weather)
Anyway, I made it 20 miles at the pace I wanted. If it were 15-20 degrees cooler, I think I could have squeezed out a few more at pace and wouldn’t have had to walk. Maybe still not hitting 3:20, but it would have been a closer fight. Like I said, I didn’t train to 80% run this thing. I’m sure I could have chopped off 10 minutes or so if I ran it differently, but still would have been disappointed. Here, I can say I at least gave it my all.
Post race, had a good time meeting Iggy (very nice guy!) and going to lunch with him and my wife. grue who I hadn’t had a chance to meet also walked into the restaurant as we were heading out, so got to have an official meet there as well. Glad to have done this race and ran it the way I did, but obviously disappointed in the final time.
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ChiefD
Footballguy
1. Thanks for this reminder, because it got me out of bed at 4:00 am.
2. I got a brief glimpse of it as I let the dog out. By the time I got ready to run the clouds had moved in and that's all I got.
3. Got a nice 4 mile run in this morning.
Pretty good start to the day. Thank you sir.
ChiefD
Footballguy
First off, nice work gutting it out and getting it done. You gave it a good run, and 3:40 is no joke either. You got a PR in some horrible weather conditions, so please don't discount that.
But you also may have learned some things too. The one thing that jumps out as a possible issue is nutrition. And not just race day nutrition but in the 10 days leading up to the race. Not sure your plan for that, but would love to hear it.
But seriously - awesome job.
Juxtatarot
Footballguy
I’m glad you got a peek. I had clear skies but, to be honest, it was a little underwhelming.1. Thanks for this reminder, because it got me out of bed at 4:00 am.
2. I got a brief glimpse of it as I let the dog out. By the time I got ready to run the clouds had moved in and that's all I got.
3. Got a nice 4 mile run in this morning.
Pretty good start to the day. Thank you sir.
gianmarco
Footballguy
I’m glad you got a peek, but to be honest, it was a little underwhelming.1. Thanks for this reminder, because it got me out of bed at 4:00 am.
2. I got a brief glimpse of it as I let the dog out. By the time I got ready to run the clouds had moved in and that's all I got.
3. Got a nice 4 mile run in this morning.
Pretty good start to the day. Thank you sir.
pbm107
Footballguy
@xulf , first off great race and report, it is a shame you’ve some tough luck in your first two marathons with Covid and then a race with less than ideal racing conditions. I hope you stick with this distance as this gritty performance bodes well for future races.
The marathon is such a tough distance to run, and everyone pacing plan is to be in position to put in the effort you did in miles 17 and 18 in miles 25 and 26 but we rarely succeed.
I mean this in the most complimentary way, you’re a maniac who is tough as hell. Per Strava (looking at HR) when trying to catch up to the pacer in mile 17 you went for it and didn’t give in, willing to give an intense amount of effort for 10 miles until the wind/your body wouldn’t allow you. Pretty much anyone who has ran a marathon can relate to your last 6 miles.
The marathon is such a tough distance to run, and everyone pacing plan is to be in position to put in the effort you did in miles 17 and 18 in miles 25 and 26 but we rarely succeed.
The Iguana
Footballguy
It's pretty studly when this constitutes a disappointing day when running a marathon on a really, really crappy day. For those wondering how bad the winds where, there was a good size tree just outside the hotel that the xulf's were staying in downtown that was completely uprooted during the race. I should have taken a picture of that and uploaded it to strava but didn't think of it. Glad I got to meet you and Mrs. Xulf. It was a pleasure getting to talk over lunch. Hopefully I'll get the chance to do so again at some future race.
xulf
Footballguy
First off, nice work gutting it out and getting it done. You gave it a good run, and 3:40 is no joke either. You got a PR in some horrible weather conditions, so please don't discount that.
But you also may have learned some things too. The one thing that jumps out as a possible issue is nutrition. And not just race day nutrition but in the 10 days leading up to the race. Not sure your plan for that, but would love to hear it.
But seriously - awesome job.
Race day nutrition - breakfast was coffee and some PB on a half of a bagel. Pretty much the same thing I eat (when I eat) for breakfast before any training run. I probably should have gone with a whole bagel, but I really wasn't hungry and this is my norm.
During the race I had 4 GUs - one at mile 3, 9, 15, and 20. This was my plan and I had taken an extra in case I needed it. I also had a nuun by accident during the race thinking it was water. During my long runs (15/16 miles), I would usually have 2 GUs.
Leading up to the race I was more disciplined than usual. Still ate ice cream and candy on the regular (yolo), but for the last 3-4 weeks I tightened up. Also, for the last 3-4 weeks at least one meal a day was a bowl of rice with spinach, beans, corn, chicken or pork, and some random veggies and some sort of sauce (salsa, asian, bbq). I had just listened to Born To Run on Audible and they kept saying to eat like you're poor. So I did.
Can I eat better? Sure. Will I? This was probably as good as I can do.
I definitely have room for improvement with weight training, but I just didnt have time. Last year I was doing 2-3 sessions a week throughout the summer because I had taken off the entire summer from work. I just couldn't spend the extra time this year with work, kids, etc. Getting in the runs felt more of a priority.
xulf
Footballguy
I appreciate it.
I knew I could blow up, but I did soooooo much better in the HM than I thought I could do, that I figured it was worth trying.
You dont know your limits until you press. Im definitely not the most gifted athlete and have only been running for 3 years. My strengths are following plans and enduring a **** ton of pain. At least now I know this feeling and know how far I can ride it.
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Dr_Zaius
Footballguy
From what I saw of your training, I don't think your goal was unrealistic at all. For whatever reason, it was more than you were capable of that day, but you went for it, and credit to you for leaving it all out there.
Also, I do a fair amount of beach running in the summer, which means I've got a decent amount of experience with windy conditions. The amount of energy that gets sapped even on a "easy" run going into a strong headwind for a few miles beggars belief. I can't imagine trying to hold a marathon pace into a steady wind.
tri-man 47
Footballguy
3 years of running, and just your second marathon? ...3:40 is an impressive time, despite the unbalanced pacing of miles 1-20 and 21-26. I really think it takes several cycles (years) of running in general and marathon training specifically to really get good control over your effort. So many variables to consider (and that's without factoring in the weather!) ...weekly mileage; length of long runs; strength work; nutrition throughout; nutrition pre-race. @SteelCurtain had recently mentioned his steadily improving times over a number of years, and I've experienced the same thing (with hiccups along the way). I expect you will as well as you adjust the variables. So enjoy the 3:40 PR, and keep up the great running!
The Iguana
Footballguy
Just got this email from the Monumental folks... kind of funny/crazy that every runner other than the first place guy did this:
The Iguana
Footballguy
That actually explains why my GPS went from being about .25 miles off per mile before mile 11 to being back to pretty close after it. I wasn't making any effort to run the tangents so didn't think much of the fact that I was over distance but did find it odd that I suddenly snapped back to close to normal for the last couple of miles. I actually had commented in my survey back to them about that very phenomenon.
xulf
Footballguy
Giving back your medal is the honorable thing to do.
Ps - no way in hell am I telling me wife this.
The Iguana
Footballguy
She probably got an email about it.
pbm107
Footballguy
I put together something like this ahead of Broad Street and it was well received and I had good luck in that race so I figured I do it again ahead of Richmond on Saturday.
Here are my predicted pace numbers and actuals from when I ran Indy last year, Richmond 2018, and Philly 2015. In 2015 and 2021 my training was based on Pfitz 85 and in 2018 I followed Hansons. I followed Pfitz 85 until I started having hip issues.
2021 Predicted pace @HR 163 6:28 (6:39 actual pace at 156) 297 miles run the month before, First Marathon with magic shoes
2018 Predicted pace @HR 163 6:28 (6:48 actual pace at 163) 313 miles
2015 Predicted pace @HR 163 6:42 (6:48 actual pace at 167) 342 miles
2022 Predicted pace @HR 163 6:22 (??? actual pace at ???) 265 miles
First thing I should mention is that the 2022 is predicted pace is overly optimistic because I ran fewer miles than normal because I was dealing with hip issues. I’m not convinced I am really in better shape than 2021. The other thing is I think I was capable of faster last year (based on my in race HR) and would have if I didn’t have my GI issues during the race.
The goal going into training was to go sub 2:50, but since I didn’t get an opportunity to prove my fitness in a race and I dealt with the hip setback I adjusted that goal to 2:52 (6:34) and created a pace band for that.
Now the weather forecast isn’t good with suck index of 118-121 during the race. I have never raced a marathon in conditions like that so I don’t know how I’ll respond. I have seen in a few places that one could expect to see a drop in performance of about 1% which would be about 4 sec/mile. The plan as of now is to keep the 2:52 pace band, but monitor my heartrate during the first half of the race. I will slow down if my HR goes above 160 in the first half. The 2nd half I will try to conserve some energy in miles 14 and 15 as mile 16-18 are uphill. Then I’ll give what I got.
Here are my predicted pace numbers and actuals from when I ran Indy last year, Richmond 2018, and Philly 2015. In 2015 and 2021 my training was based on Pfitz 85 and in 2018 I followed Hansons. I followed Pfitz 85 until I started having hip issues.
2021 Predicted pace @HR 163 6:28 (6:39 actual pace at 156) 297 miles run the month before, First Marathon with magic shoes
2018 Predicted pace @HR 163 6:28 (6:48 actual pace at 163) 313 miles
2015 Predicted pace @HR 163 6:42 (6:48 actual pace at 167) 342 miles
2022 Predicted pace @HR 163 6:22 (??? actual pace at ???) 265 miles
First thing I should mention is that the 2022 is predicted pace is overly optimistic because I ran fewer miles than normal because I was dealing with hip issues. I’m not convinced I am really in better shape than 2021. The other thing is I think I was capable of faster last year (based on my in race HR) and would have if I didn’t have my GI issues during the race.
The goal going into training was to go sub 2:50, but since I didn’t get an opportunity to prove my fitness in a race and I dealt with the hip setback I adjusted that goal to 2:52 (6:34) and created a pace band for that.
Now the weather forecast isn’t good with suck index of 118-121 during the race. I have never raced a marathon in conditions like that so I don’t know how I’ll respond. I have seen in a few places that one could expect to see a drop in performance of about 1% which would be about 4 sec/mile. The plan as of now is to keep the 2:52 pace band, but monitor my heartrate during the first half of the race. I will slow down if my HR goes above 160 in the first half. The 2nd half I will try to conserve some energy in miles 14 and 15 as mile 16-18 are uphill. Then I’ll give what I got.
tri-man 47
Footballguy
SteelCurtain
Footballguy
I’m not trying to cause issues, but with Steve gone (I can’t even tag him), is the fastest guy left here between @pbm107 and @Juxtatarot? No disrespect, but I think those are our fastest marathoners, correct?
pbm107
Footballguy
I think I currently have a faster PR at the marathon than @Juxtatarot but that is only because he got injured before Monumental last fall. He likely would have run sub 2:50 there. He is faster at every other distance, but I think I could take him at a 100 miler. I doubt he would be able to run slow for that long.
Juxtatarot
Footballguy
Ebbs and flows and all but we’ve been about the same all these years.
-OZ-
Footballguy
Yep. The others I was with talked about this for awhile that day, as it was different than previous years. The marking on the ground was clear
we were cheated!
-OZ-
Footballguy
Negative tests X 2 now, 48 hours apart but I’m still avoiding the gym this week. Really wanted to start but if this is the worst that happens I’m quite content.
Wife tested negative at st Jude’s yesterday (she’s in mentor training for the third year).
None of the kids have had symptoms (knock on wood) but my 79 year old mother called yesterday to tell me she has COVID. Thankfully she’s in really good health other than being blind and mostly deaf. Dad’s health is not as good, so that’s a major concern. They’ve both been fully vaccinated.
So I’ll run where nobody else is, and wear a mask in public the next few days while limiting my time out.
Health + vaccines is definitely the way to go. (Not To get political, but it worked for me)
Wife tested negative at st Jude’s yesterday (she’s in mentor training for the third year).
None of the kids have had symptoms (knock on wood) but my 79 year old mother called yesterday to tell me she has COVID. Thankfully she’s in really good health other than being blind and mostly deaf. Dad’s health is not as good, so that’s a major concern. They’ve both been fully vaccinated.
So I’ll run where nobody else is, and wear a mask in public the next few days while limiting my time out.
Health + vaccines is definitely the way to go. (Not To get political, but it worked for me)
Zasada
Footballguy
Signed-up for Houston. Hotel booked. Going to try to BQ. Bought the magic shoes (last year's model, $100 off, but still $180, ugh).
I had more-or-less decided to not run street marathons anymore (since I hate them so much), but the stars are aligning: Not injured. Best fitness ever. I can qualify in the age 50 category (for 2024 Boston), despite still being 49 at the time of my qualifying race.
2.2x my HM time puts me smack at BQ cutoff (3:25). Which would be a 30+ minute PR for me.
I'm scared.
Almost all of my running this year has been easy (which was also true before my HM time, so at least it's apples-to-apples). Anyone have an 8-week "slow plodder to BQ" marathon plan???
I had more-or-less decided to not run street marathons anymore (since I hate them so much), but the stars are aligning: Not injured. Best fitness ever. I can qualify in the age 50 category (for 2024 Boston), despite still being 49 at the time of my qualifying race.
2.2x my HM time puts me smack at BQ cutoff (3:25). Which would be a 30+ minute PR for me.
I'm scared.
Almost all of my running this year has been easy (which was also true before my HM time, so at least it's apples-to-apples). Anyone have an 8-week "slow plodder to BQ" marathon plan???
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ChiefD
Footballguy
Not sure but I am quite certain who the slowest guy is around here.
<============== This Guy.
-OZ-
Footballguy
Can’t speak for that, but you’re best with a shovel.
bushdocda
Footballguy
Lydiad would say you are ready for your pre-race sharpening period.Signed-up for Houston. Hotel booked. Going to try to BQ. Bought the magic shoes (last year's model, $100 off, but still $180, ugh).
I had more-or-less decided to not run street marathons anymore (since I hate them so much), but the stars are aligning: Not injured. Best fitness ever. I can qualify in the age 50 category (for 2024 Boston), despite still being 49 at the time of my qualifying race.
2.2x my HM time puts me smack at BQ cutoff (3:25). Which would be a 30+ minute PR for me.
I'm scared.
Almost all of my running this year has been easy (which was also true before my HM time, so at least it's apples-to-apples). Anyone have an 8-week "slow plodder to BQ" marathon plan???
Edit. Enjoy the Alphaflys!
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bushdocda
Footballguy
@Zasada
Regarding the 8 weeks, it’s really 6 or 6.5 unless the 8 accounts for the taper. I would look to add strides like 4x20 seconds a couple time a week to easy runs and add some MP miles into the next longer run and do that pronto.
The sharpening refers to goal specific work that will fit in so nicely with your big ole base. So you’ll need to target the MP runs of increasing time or distance as a quality day and the long run as a quality day where you may want to continue to stretch distance and or pepper with some MP or progressive finish.
Not sure you have time for a speed specific day along with that unless it’s next couple weeks to wake up legs and show them that you can do MP all damn day.
If you do have a speed day, I’d be cautious with it so lower volume and not hella fast. You run a high volume and know what you’re doing so trust yourself.
Regarding the 8 weeks, it’s really 6 or 6.5 unless the 8 accounts for the taper. I would look to add strides like 4x20 seconds a couple time a week to easy runs and add some MP miles into the next longer run and do that pronto.
The sharpening refers to goal specific work that will fit in so nicely with your big ole base. So you’ll need to target the MP runs of increasing time or distance as a quality day and the long run as a quality day where you may want to continue to stretch distance and or pepper with some MP or progressive finish.
Not sure you have time for a speed specific day along with that unless it’s next couple weeks to wake up legs and show them that you can do MP all damn day.
If you do have a speed day, I’d be cautious with it so lower volume and not hella fast. You run a high volume and know what you’re doing so trust yourself.
Zasada
Footballguy
Thanks, GB. This is the exact help I was looking for. So, if I keep with my current routine, but turn one or two days into "fast" or "MP", that should be sufficient?
This is my first street race training in 2.5 years. And back then, my MP was the same as easy pace for me. But after my HM in Feb, when I ran HM pace, it was way faster than easy pace. And destroyed my legs for a couple of days. So in this case, I want to get some speed work in, but not so much that it knocks me out of training.
I'm going to give MP a go tomorrow, and see how it feels on a longer run.
tri-man 47
Footballguy
Couple thoughts, based on the general idea of getting in some sustained time slightly below marathon pace (so below 7:49/mi). I feel it's important physically and mentally to know you can comfortably handle some sub-marathon pacing.Signed-up for Houston. Hotel booked. Going to try to BQ. Bought the magic shoes (last year's model, $100 off, but still $180, ugh).
I had more-or-less decided to not run street marathons anymore (since I hate them so much), but the stars are aligning: Not injured. Best fitness ever. I can qualify in the age 50 category (for 2024 Boston), despite still being 49 at the time of my qualifying race.
2.2x my HM time puts me smack at BQ cutoff (3:25). Which would be a 30+ minute PR for me.
I'm scared.
Almost all of my running this year has been easy (which was also true before my HM time, so at least it's apples-to-apples). Anyone have an 8-week "slow plodder to BQ" marathon plan???
1) One option on a long run is to do the final 25% or so at sub-marathon pace ...see if you can crank it up while the legs are somewhat tired.
2) Similarly would be to add a long tempo run (8-10 miles) at sub-marathon pace into a longer run.
3) To specifically train with some speed, maybe do some repeat 2 milers at 7:30-7:35/mi.
4) You get a lot of elevation with your runs back up north...but it'd be good to run some hills at MP.
bushdocda
Footballguy
I think so. A day with some faster fartleky stuff and a day with more MP focus, maybe broken up into 1 or 2 mile intervals first couple weeks then stretched to 5 - 7 - 9 miles or something in the middle & later weeks. Along with your long run.
Just be really smart first couple weeks since the stimulus will be a bit different on the body.
MAC_32
Footballguy
Knowing what I know about Z my suggestion is to zag away from #3, but I love the other ideas. Given the base I just don't think there's enough time to work in intervals. Strides and fartleks? Oh yeah, but actual intervals. Juice vs squeeze says nay here.Couple thoughts, based on the general idea of getting in some sustained time slightly below marathon pace (so below 7:49/mi). I feel it's important physically and mentally to know you can comfortably handle some sub-marathon pacing.Signed-up for Houston. Hotel booked. Going to try to BQ. Bought the magic shoes (last year's model, $100 off, but still $180, ugh).
I had more-or-less decided to not run street marathons anymore (since I hate them so much), but the stars are aligning: Not injured. Best fitness ever. I can qualify in the age 50 category (for 2024 Boston), despite still being 49 at the time of my qualifying race.
2.2x my HM time puts me smack at BQ cutoff (3:25). Which would be a 30+ minute PR for me.
I'm scared.
Almost all of my running this year has been easy (which was also true before my HM time, so at least it's apples-to-apples). Anyone have an 8-week "slow plodder to BQ" marathon plan???
1) One option on a long run is to do the final 25% or so at sub-marathon pace ...see if you can crank it up while the legs are somewhat tired.
2) Similarly would be to add a long tempo run (8-10 miles) at sub-marathon pace into a longer run.
3) To specifically train with some speed, maybe do some repeat 2 milers at 7:30-7:35/mi.
4) You get a lot of elevation with your runs back up north...but it'd be good to run some hills at MP.
tri-man 47
Footballguy
I read this after popping over from the comedy skit thread and seeing a clip on cork soaking.
MAC_32
Footballguy
Since Z was the subject matter I read this as I read this after pooping
gruecd
Footballguy
Classic SNL skit!I read this after popping over from the comedy skit thread and seeing a clip on cork soaking.
Now look up the one about Colonel Angus.
xulf
Footballguy
Signed-up for Houston. Hotel booked. Going to try to BQ. Bought the magic shoes (last year's model, $100 off, but still $180, ugh).
I had more-or-less decided to not run street marathons anymore (since I hate them so much), but the stars are aligning: Not injured. Best fitness ever. I can qualify in the age 50 category (for 2024 Boston), despite still being 49 at the time of my qualifying race.
2.2x my HM time puts me smack at BQ cutoff (3:25). Which would be a 30+ minute PR for me.
I'm scared.
Almost all of my running this year has been easy (which was also true before my HM time, so at least it's apples-to-apples). Anyone have an 8-week "slow plodder to BQ" marathon plan???
No advice on the plan, but you are in phenomenal shape. Looking forward to seeing what you can do out there
And, 8 weeks away you say...is it supposed to be in the 60s and windy?
pbm107
Footballguy
First off don’t be scared, based on your half PR and your training sub 3:25 is a lock with decent race day conditions if you just continue what you’re doing and then taper.2.2x my HM time puts me smack at BQ cutoff (3:25). Which would be a 30+ minute PR for me.
I'm scared.
Almost all of my running this year has been easy (which was also true before my HM time, so at least it's apples-to-apples). Anyone have an 8-week "slow plodder to BQ" marathon plan???
I don’t know what adjustments would work best for you going forward, but if I were in your position I’d try to maintain the volume you’re currently putting in and add a tempo effort in each week anywhere from 4-7 miles at HM PR pace. I’d try to get 2-3 20 milers in as well.