VTrunner


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Sub 3h15

Posted: Today at 00:06

Marathon report:

The day leading up to the event was not ideal. The race was 3+ hrs away and near my in-laws place (we stayed w/them the night before the race). Had a hard time finding the start on Saturday afternoon as my Garmin couldn't recognize the address and had scrambled the streets. But saw some landmarks and figured I'd be OK on race morning. Dinner plans w/my wife's family that night went wrong and I ended up eating something questionable and not getting to bed until late. Then my father-in-law got calls starting at 2 am (he was on call w/the hospital) and I ended up with about 3 hrs of sleep (maybe). Arrived at the race in pitch black darkness and in a massive traffic jam of racers (and I was lost!). Ended up just barely making it to the start line. No proper warm up and I have to admit was not in a great state of mind in the corral.

Race day weather was a mixed bag. Temps were in the mid40s (good) but winds were 16-20 mph (not so good). There were about 1500 runners total and the course was a double loop.

I set out at a very steady 7:15 pace. HR surprisingly was not too high and the pace didn't feel taxing. Despite this, my calves felt weird (tight/tired?) and in the back of my mind I wondered if I'd have some problems later. I ended up partnering with another runner in the second mile and we basically paced each other and talked to stay loose. Miles 4-8 were directly into the wind and uphill, then we looped back the way we had come and got a nice break from the wind. Came through the halfway point at 1:35:56, so about a minute off 3:10 pace. Because this was a double loop course, I kept seeing the later miles on the first loop (e.g. mile 10 also had mile 20 shown). I remember at mile 10 thinking I would be hard pressed to simply finish (if it really were 20 already) and wondering how I’d feel in 10 more miles when it actually was the 20 mile mark. But I kept checking my HR and it stayed in the upper 150s (79-80% max) through all these miles and that gave me confidence that I could feel better later (and I knew my training should hold).

I lost my partner at mile 14 (he just disappeared after looking so fresh) so joined a new pack that came surging up to me. Then the pack eroded to myself and one other from 16 to 18. We were just cruising by people by this point. When we made the final turn (out of the wind) at mile 18 I had a huge mental lift. My new companion was running his first marathon and was feeling wildly euphoric. I have to admit this is when I really started to feel good, but knew I had to be careful as everything can change so quickly. We now started slowly dialing up the pace. Mile 19 was 7:09, miles 20 and 21 were 7:10 (yet my HR was still sitting at 160!). Mile 22 was 7:01 (and my last running companion hit the wall). I remember thinking that I may still have a shot at 3:10. Then I turned into the wind again. At mile 23 my legs finally began to feel heavy, but I knew the only thing that could get me now would be cramps. My mind was still focused and amazingly I felt like I was on a fast finish LR (as opposed to the end of the marathon). Racing now…Mile 24 7:12, mile 25 7:02, mile 26 6:59. Rounded the final corner at 5:50 pace and was howling. Saw the clock at 3:10:10. Could I have missed sub-3:10 by 10 seconds?!! Took me a minute to figure it out, but had forgotten about the staggered start!

Chip time: 3:09:56

Final stats: 1st half 1:35:56, 2nd half 1:34:00, HR ave 160 (80%). And an 11 minute PB to boot.

Boston 2016 awaits!

Sub 3h15

Posted: Today at 00:04

Haven't caught up on all that has been happening here but did want to congratulate the marathoners!

Bike It, what a gutsy effort. I agree with others...much easier to go at it when feeling good. Much respect to you!

Moof, awesome running in poor conditions and after having to take the time off. I know you were mentally worried about the interruption in such a great build up. But you rocked it and I'm sure London will see you healthy right up to the line!

Rennur, amazing race on such little training. You've got a solid engine there.

PMJ, really nice 10 miler.

Abbers, best of luck in the interview.

SJ, glad to hear about the toe, but sorry to hear about the shin.

My report to follow...

HADD Training Method

Posted: Yesterday at 23:05

Marathon report:

The day leading up to the event was not ideal. The race was 3+ hrs away and near my in-laws place (we stayed w/them the night before the race). Had a hard time finding the start on Saturday afternoon as my Garmin couldn't recognize the address and had scrambled the streets. But saw some landmarks and figured I'd be OK on race morning. Dinner plans w/my wife's family that night went wrong and I ended up eating something questionable and not getting to bed until late. Then my father-in-law got calls starting at 2 am (he was on call w/the hospital) and I ended up with about 3 hrs of sleep (maybe). Arrived at the race in pitch black darkness and in a massive traffic jam of racers (and I was lost!). Ended up just barely making it to the start line. No proper warm up and I have to admit was not in a great state of mind in the corral.

Race day weather was a mixed bag. Temps were in the mid40s (good) but winds were 16-20 mph (not so good). There were about 1500 runners total and the course was a double loop.

I set out at a very steady 7:15 pace. HR surprisingly was not too high and the pace didn't feel taxing. Despite this, my calves felt weird (tight/tired?) and in the back of my mind I wondered if I'd have some problems later. I ended up partnering with another runner in the second mile and we basically paced each other and talked to stay loose. Miles 4-8 were directly into the wind and uphill, then we looped back the way we had come and got a nice break from the wind. Came through the halfway point at 1:35:56, so about a minute off 3:10 pace. Because this was a double loop course, I kept seeing the later miles on the first loop (e.g. mile 10 also had mile 20 shown). I remember at mile 10 thinking I would be hard pressed to simply finish (if it really were 20 already) and wondering how I’d feel in 10 more miles when it actually was the 20 mile mark. But I kept checking my HR and it stayed in the upper 150s (79-80% max) through all these miles and that gave me confidence that I could feel better later (and I knew my training should hold).

I lost my partner at mile 14 (he just disappeared after looking so fresh) so joined a new pack that came surging up to me. Then the pack eroded to myself and one other from 16 to 18. We were just cruising by people by this point. When we made the final turn (out of the wind) at mile 18 I had a huge mental lift. My new companion was running his first marathon and was feeling wildly euphoric. I have to admit this is when I really started to feel good, but knew I had to be careful as everything can change so quickly. We now started slowly dialing up the pace. Mile 19 was 7:09, miles 20 and 21 were 7:10 (yet my HR was still sitting at 160!). Mile 22 was 7:01 (and my last running companion hit the wall). I remember thinking that I may still have a shot at 3:10. Then I turned into the wind again. At mile 23 my legs finally began to feel heavy, but I knew the only thing that could get me now would be cramps. My mind was still focused and amazingly I felt like I was on a fast finish LR (as opposed to the end of the marathon). Racing now…Mile 24 7:12, mile 25 7:02, mile 26 6:59. Rounded the final corner at 5:50 pace and was howling. Saw the clock at 3:10:10. Could I have missed sub-3:10 by 10 seconds?!! Took me a minute to figure it out, but had forgotten about the staggered start!

Chip time: 3:09:56

Final stats: 1st half 1:35:56, 2nd half 1:34:00, HR ave 160 (80%). And an 11 minute PB to boot.

Boston 2016 awaits!

HADD Training Method

Posted: Yesterday at 21:40

Sorry Everyone...just now getting time to post as I was on the road traveling home after the race and then never got a chance. I'm going to put a report together now but until then I will say for Brian's benefit that I absolutely did not f*ck it up .

Tek, devastated to hear that! So, so sorry that a bug got in the way of all that training. Nothing to be done now other than just take care of yourself. Chick is right that you really need to be careful w/your recovery. All the best as you make your way back.

Nayan, nice running there fella. Steady and in control was your theme. Nice to hear you had some jets left at the end. No better way to cross the line. Congrats!

 

Sub 3h15

Posted: 17/10/2014 at 23:37

Last run in today. Think everything is in tip top shape (just though). Stuffing my face and not happy to do it. For some reason I hate the pressure of packing in 600 or so grams of carbs per day for 2 days. I know I need to but it just doesn't follow the general "do less" theme of taper. Will hopefully report back with good news. You just never know what the day will bring...which is why my nerves always go into hyperdrive in final days...

HADD Training Method

Posted: 17/10/2014 at 23:28

Brian, nice report! Hope the longer run goes well.

DD, happy MPing this weekend. I guess I'll get the ultimate dose soon!

Well, final run in today. Did 5 miles w/6 striders. All systems feeling good. May run 2 tomorrow but may just do nothing as have to drive 3 hrs to get on site tomorrow and then go to the expo (will be staying at my in-laws who live about 30 minutes from the start). Anyone else hate carbo-loading? I just don't like the pressure of having to get all those carbs in...feel so out of my element when I am so loaded up w/food. Trying to integrate more juice/Gatorade/chocolate milk/etc this time around.

HADD Training Method

Posted: 16/10/2014 at 18:50

Roy! How are things? Will definitely remember to do that. After all, it is the best part of the whole endeavor.

Brian, have fun clearing out the carbon so to speak. It will make you feel more alive (even though speed can kill). Will do my absolute best to redeem myself after the DNF this spring.

Andi, you've got it now.

DD, what do you have coming up this weekend for your LR? And remind me, you race next weekend, correct?

Tek, what's happening w/the infection? Feeling better?

Sub 3h15

Posted: 15/10/2014 at 22:23

Sorry to have fallen off the thread again, but have been trying to keep reading each day even if not time to post. Lots going on as usual here.

Poacher, well done on the qualifying effort! Glad you avoided the brass band on this one.

Abbers, real bummer about the job. Hope you come out on top in then end!

SJ, horrible luck! You were on such a roll this year. Sorry to hear about the toe. Hope it comes around quickly.

Moof, great news on the calf. And yes, you've got taper madness!

Marrows, awesome racing!

PMJ, my wife isn't a fan of my running. I commonly get the "why can't you just do a normal run?" Now understand normal run to her = 30 minutes.

Final week of taper half done. Had a really nice 13 miler Sunday P&D style and just got in my final dress rehearsal run like Moof. My 2 miles at MP worked out at 7:08/7:10 on a hot 78 degree day...miles didn't feel fast as my normal subLT pace is 6:50ish. Plan for Sunday is try starting at 7:15 and see how my HR is doing and I am generally feeling. Dial up or down accordingly. Have checked the weather about 1000 times this week. Forecast has come around from originally being mid70s and sunny (sh*t!) to a more modest 55 and partly cloudy as of today's prediction (better!). The madness is in my bones!!!!!!

HADD Training Method

Posted: 15/10/2014 at 21:43

Andi, I think anything near 70 or below is fine, particularly for easy days. But if you look that HADD stuff, in addition to subLT runs, Joe also did runs that were probably in the 70-75% range as well. Another way of looking at it is what percentage of your week are you at high intensity (read quality). I think a general guideline is to go for about 20-25%, but not sure off hand. I think in my case I end up doing maybe too much of the subLT work compared to my overall mileage. Also, my LRs are probably too long as well. 60 mpw with 20 at subLT and a 17-21 mile LR during the marathon build gives some wonky numbers for sure. But I figure instead of adding in more easy mileage to make the percentages work out, I just rest. My weeks are always 5 days on w/Sat/Mon off. TMI probably, but once I got started couldn't stop.

Brian, well played sir!

DD, seems you are feeling pretty good these days. A great sign!

7 easy miles yesterday and 6 today w/2 at MP per the dress rehearsal from P&D. Legs are feeling more intact than they have in a long time (aka feeling pretty healed up) but still have some lingering fatigue. Getting oh so close and if my last taper holds true I'll be positively straining the leash on Friday. The MP miles today were good. Even into the wind and uphill I managed 7:08 1st mile and 7:10 second mile at 156 and 157, respectively (that's about 78% of max). Pace felt comfortable. Normally I would have boomed out at 6:40 something 1st mile and then 6:50ish so am hopeful this pace will be comfortable on the day. Also, it was 78 and humid today. But the forecast for Sunday says 55 as of today. I'm driving myself crazy looking at the weather reports

HADD Training Method

Posted: 14/10/2014 at 14:56

Brian, good news on the running front! Happy to hear it. As for the bike, I too have looked pretty out of my element. I bought a mtn bike a few years back when I couldn't run due to injury. Never really got used to clipping/unclipping. Fell (not off my bike but with it as I was still clipped!) many times. Worst injury was sprained wrist. Think I was going 1 mph when I dumped. I need to learn to like biking as it would be a good long term investment in my legs to do even day per week (instead of a run that day). Worse, I really dislike swimming even more. Think I might need to save up for the Eliptigo (sp?). That looks cool.

Davey, very smart race! Yes, the even/negative split is really something to be proud of when you hit it. Great work. Looking forward to seeing you carve off more next round.

Tek, damn!!!!! Sorry to hear you got leveled by a microbe. To put it into perspective, I got hit badly a couple weeks ago and bounced back surprisingly well. The 26 weeks are still there so if you can turn the corner in the next 3-4 days I say you'll be OK. Think really positive (and get tons of sleep!!)!

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