Make No Little Plans

Dave-O wrote:Those pics are classic! You're cruising along and he's on the brink of collapse!

Hey Chris just remember those pictures when I'm running with you on Oct 9th!

Schuey wrote:

Dave-O wrote:Those pics are classic! You're cruising along and he's on the brink of collapse!

Hey Chris just remember those pictures when I'm running with you on Oct 9th!

Could be interesting...

Nice job in your half Chris. That should give you some confidence for Chicago. Keep up the good work.

Yep sweet job today Chris!!!! I bet you made it look easy?

Great job out there, Chris! Looks like your pacing was very even too.

Great job Chris! You're looking good for that sub 3.

That is a blistering pace, Chris. Awesome job.

Chris- It was awesome seeing you at the finish line a real nice surprise. Not sure you waited or happen to see me but either way no coincidence. You kicked ass for sure. Take this confidence right to the finish line at Chicago!

Mark B wrote:

John Kilpatrick wrote:Yeah, you do appear to be having WAY too much fun while your buddy is hanging on. By the looks of him, he really gutted it out so props to him. Go get em this weekend - best of luck!

You were definitely not a guide dog in a former life, Chris!

Still, good job dragging him to a BQ! (Even so, you're never pacing me. Ever.)

+1...Chris, did you ever look over at your buddy during the race?



Nice job on the half this weekend though, you did a great job of executing your plan to a tee! Now just do that in Chicago and go get that sub-3!

24 hours post-race after the Phily Half and I feel fine. I'm still doing the personal trainer sessions 2X a week and had one of those hours before work this morning. I expected to be more sore from yesterday's race than I am. I'm fine. I'll do a single easy run today (10 is the goal) and then a double tomorrow. What I'm shooting for in this final week of pre-taper work is something in the 80-85 mile range. There will be one real workout which will be 4x1 mile. I'll do that on Wednesday and I'd like to do it at the HS track although now that school is back in session it is often tough to get on there. Maybe as a lunch time run. So, I'm just thinking aloud here and will need to check with Dave but maybe something like this during the week:



Today - PT session AM; 10 miles PM

Tuesday - 14 (7 & 7) easy

Wednesday - 8 with 4x1 mile HARD

Thursday - 10 GA

Friday - PT session AM; 8 PM

Saturday - 10 GA

Sunday - 20 miles and push the whole pace down to the fast end of long run and try and do fast finish



That's 80 and looks about right. I certainly could add more miles Wednesday but I think 80 is a good target and with only one real tough workout and a tough long run, this is not too loaded with hard days.

Excellent news, Chris - keep up the good work, and again, congrats on yesterday's great run.

Great race, Chris. The fact that you are recovering so quickly is a great sign. What are you and KB doing the week of Nov 14-18? I might be in the area again, which means it would be my turn to buy dinner.

Jim Lentz wrote:Great race, Chris. The fact that you are recovering so quickly is a great sign. What are you and KB doing the week of Nov 14-18? I might be in the area again, which means it would be my turn to buy dinner.

I'm definitely around that week. The JFK 50 miler is November 19th and Schuey is running that and he and Lisa will be coming to our house sometime in that time period. Let's absolutely do the dinner/run thing while you are here. Let's see, we did a diner when it was on me and good cheap Mexican/Salvadorian when it was on Kevin. I think a Michelin starred restaurant is in order now that it is your turn! A seven course tasting menu somewhere real nice and expensive! I did finally get to Ben's Chilli Bowl after we didn't go there last time you were here. It was awesome. But when you come in November, we'll figure out where you are staying and work something in around that.

Chris M wrote:

Jim Lentz wrote:Great race, Chris. The fact that you are recovering so quickly is a great sign. What are you and KB doing the week of Nov 14-18? I might be in the area again, which means it would be my turn to buy dinner.

I'm definitely around that week. The JFK 50 miler is November 19th and Schuey is running that and he and Lisa will be coming to our house sometime in that time period. Let's absolutely do the dinner/run thing while you are here. Let's see, we did a diner when it was on me and good cheap Mexican/Salvadorian when it was on Kevin. I think a Michelin starred restaurant is in order now that it is your turn! A seven course tasting menu somewhere real nice and expensive! I did finally get to Ben's Chilli Bowl after we didn't go there last time you were here. It was awesome. But when you come in November, we'll figure out where you are staying and work something in around that.

As the time gets closer I will let you know for sure if I am doing the class. It hasn't been approved yet, but they have asked me to do it. I think it's going to be in the SAIC building where I was previously. I may just stay in Falls Church again, not that the hotel was great, but it had nice access to the trail. Too bad we can't just go to White Castle. I am sure we will be able to come up with another good place to eat. Now you have me curious about Ben's Chilli Bowl.

Chris M wrote:24 hours post-race after the Phily Half and I feel fine.

I recall I was bouncing back exceptionally faster than expected from the half marathon 4 weeks before my sub 3 marathon. All systems are go. Pray for the good weather.

10 monday and 14 yesterday, all done easy except I threw in one random goal paced mile at the end one of the 7 milers yesterday.



Today is 10 with (16 x 400). Original plan was mile repeats but those will happen 10 days out from Chicago next week. I'd really like to get to the track tonight for the 400s. Doing them on the mill is not ideal for something that short. We'll see how it works out schedule wise.



Here are some pics from Sunday's half in Philly.

What are you doing your quarters in? 75-80?

mul21 wrote:What are you doing your quarters in? 75-80?

If Chris runs 16 quarters in 75 seconds, then he's the worst 5k racer of all time.

Dave-O wrote:

mul21 wrote:What are you doing your quarters in? 75-80?

If Chris runs 16 quarters in 75 seconds, then he's the worst 5k racer of all time.

I suppose that's true. I guess I wasn't really thinking when I typed that. I used to do 12 at around 75 when I was in high school and could go under 17:00 for 5K, so that makes sense.

mul21 wrote:

Dave-O wrote:

mul21 wrote:What are you doing your quarters in? 75-80?

If Chris runs 16 quarters in 75 seconds, then he's the worst 5k racer of all time.

I suppose that's true. I guess I wasn't really thinking when I typed that. I used to do 12 at around 75 when I was in high school and could go under 17:00 for 5K, so that makes sense.

75?!?! I don't know if I've ever done a 400 that fast. I think maybe I did a 1:12 for my last repeat last time I did 400s. 'm usually around 85 or a bit less for them and then have cranked it down to mid to high 70s as I get towards the end. But 1:15 or less is crazy talk. I'm not that fast! It is raining out so I may wimp out and do them on the mill tonight...



10:15pm EDIT.....



I didn't wimp out and went to the HS track. Timing worked out well because the HS field hockey team was just finishing a game as I arrived so by the time I was done with a couple of w/u miles, I had the lit track to myself. 16 x 400. I did 1:00 rest interval between each but a longer untimed rest between each set of 4.



119, 125, 125, 123



125, 122, 120, 118



119, 119, 118, 118



118, 117, 119, 112



That was tough! I am simply not used to running that fast. I doubt I've gone down below 5K pace for any amount of time in 2 months and this was way below that. I was pretty wiped at the end there. I really need to feel like I am ACCELERATING the whole time to get below 115. There is no cruising feeling in there. I felt pretty comfortable in the 125-119 range but then it was just plain hard to make my legs move that fast without letup to get quicker than that. Kind of fun to run fast. Hard but fun.

I assume there's a colon between the 1 and the subsequent digits... Otherwise you're finding it hard to do a 7.6mph pace...

That's kinda funny Chris. I actually had to go to the junior high track to do mine tonight because there was a field hockey game going on at the high school track I normally run at.

Nicely done by the way! I bailed after 12 because the piriformis was starting to tighten up, but man, you're right about the dropping below 5K pace. Definitely not used to that.

Mike MacLellan wrote:I assume there's a colon between the 1 and the subsequent digits... Otherwise you're finding it hard to do a 7.6mph pace...

Yeah, all 1 minute something, so 119 is 1:19. I just did the math and my average for the 16 repeats was miliseconds under 80 seconds (1:20). I thought Jim was insane when he said 75-80 seconds before I went to do it. Ok, averaging 75 would have been insane - I just can't do that. But I did get 80 and I wouldn't have guessed that going in. I'm definitely more sore from the 16x400 than I was from Sunday's half marathon. When I woke up this morning, I could feel it a bit. Weird that doing only a lap at a time hurts more than 13.1 raced but like Jim said, it is a bit of a shock to the system to drop down pace into that 3k and even faster range. That last repeat of mine was sub 5:00 pace! Thats's the land of Dave and Matt Wiltse....going down into that kind of turnover has alarm bells ringing all over my internal systems.



I just had a work call with guys in Djobouti. That was a first for me and I had to look up where it was. Between Ethipoia and Somalia. I would have flunked that geography test before looking it up.

Do you know what the capital of Djibouti is?

Spoiler:

Great job on the 400s, Chris.