Running Mania

Robbie-T wrote:

ian wrote:

fingerboy wrote:Bib 151

Expected finish - under 2:04.

I won't say more. Okay I will - I would love to go sub 2, but unlikely this year.

Don't sell yourself short. You ran sub-3 in the fall and from here it looks like your training since then has bumped you up another level or two. Unless you're really trying to hold back on this race to play it safe for Boston (or practice your marathon pace), I think your splits should be 3:5x until your body tells you otherwise, by which point you'll be almost done anyway. This is why you should start a training log on RM.

Hey Fingerboy, if you want to take Ian's advice, which is pretty much my plan too, maybe we can hook up and push each other.

Perhaps a Fingerboy--Robbie T showdown/shallonge is in order? The Battle of the Bay? The Hoedown in Hamilton? There hasn't been a showdown this big since Zoolander.....

That sounds temping!

Actually I don't know if i have it in me - it would mean I'm probably in 2:50 shape, when I'm probably more like 2:55 shape. I know my coach would say no, but for Boston training I might go out at 4:10 for first 10, then 4:05, then 4:00ish until after the hill and blow it out at 5k pace after. Or maybe go 3:55-4:05 continuous. Really don't know.

I suppose I should plan this...if you or anyone wants to meet up in corral A and pace together I'll see you there.

Here's my promise, if I don't go for it this year, than next year for sure.


Ian - I got sick from an infection via a massage right after Chi. For Dec - Mid Feb my training was insane, then i got a bit busy with work. sort of on the up and up again. I can run 5:4x-5:5x (3:40ish) mi repeats pretty easily now and outdoors my long runs at 7:00 (4:22) pace is pretty easy but I didn't have 8 weeks of 100+k like I did last time. Maybe 5 weeks, then the last 4 or so have been like 80-90.




Garmin profile - that garmin one is pretty accurate. The other one is skewed b/c is shortened. Well the numbers are correct but it looks worse because its fat.

First 10k slight down hill. Next 10k flat, then at 20.5k rolling hills - 3 or 4 of them (1st one's the worst) then flat out for a 1k or so when you go thru the residential streets and turn right and then go along main road past gardens + cemetary, downhill, and up 6-10% for 450m. Then downhill for 3.5k

I have been facing a very tough cold since last Thursday. Thanks God the cold arrived after I have basically completed my training. The oil of oregano has managed to do its job; nonetheless, it was so stupid of me to run 10 miles last Sunday while the cold was still at its early stages. I hope to be fine by Sunday but I'm not that confident to be able to break my PB. I don't really know what will be the actual effect of a cold in my performance ....
The only detail that worries me is that I have not run outdoors since September 2012...... ATB will be the first time in over since months that I run outside ... this means that 100% of my training was done on a treadmill .....

Double Bellybuster wrote:

jonovision_man wrote:Anyone have the ATB elevation profile?

Did you fall off a cliff at 25.5km??

jono

jonovision_man wrote:

Double Bellybuster wrote:

jonovision_man wrote:Anyone have the ATB elevation profile?

Did you fall off a cliff at 25.5km??

jono

Kinda like the illusion of squishing 30K into an itty bitty image, eh !!! Kinda makes that 25K - 26K mark quite a blip in that chart all compressed together ...

There is quite a bit of downhill at that point though, as you go into the gully right before the 'big' hill.

That compressed map also picked up a data point or two in the water when going over the bridge after the hill. There's no 2nd big hill.

This year I'll get the readings from my 910xt which has the barometric altimeter. Should be pretty interesting. It was pretty consistent at Whistler and my readings were often within 99.xx % of the stated elevations at the chairlifts.

jes wrote:There is quite a bit of downhill at that point though, as you go into the gully right before the 'big' hill.

Yes, you must brake as you descend if you want an effective Low-Five at the bottom.

Here is another ATB elevation profile, not bad, however at the 30k point in Copps it messes up.
In my opinion 23-24k is the killer.

Double Bellybuster wrote:

jes wrote:There is quite a bit of downhill at that point though, as you go into the gully right before the 'big' hill.

Yes, you must brake as you descend if you want an effective Low-Five at the bottom.

I was caught off-guard last year during my 1st ATB. I wasn't expecting him at the bottom of the gully!

For the newbies and oldies, which section are we meeting again, before the start in Copps ??

HCcD wrote:For the newbies and oldies, which section are we meeting again, before the start in Copps ??

122

So section 122...what time? Looking forward to meeting you all.

Last run before just completed. Feeling a little under trained with the ITBS then travel etc. Tonights run was OK though 14k in 1:10 flat. I'm honestly hoping for a 2:45 now...but we'll see what Sunday brings.

Just talked it over and will probably go out at 4:05 and keep it there for the first half. If I've got a neg split in me then great if not try to keep it even at least.

Current forecast for Sunday will be around -1C to 2C and partly sunny in the morning ....

http://www.accuweather.com/en/ca/hamilton/l8r/hourly-weather-forecast/55490?hour=57

ngcaper wrote:So section 122...what time?

As soon as we each can get there! Robbie will be stretched out and napping by the time we arrive.

ngcaper wrote:Tonights run was OK though 14k in 1:10 flat. I'm honestly hoping for a 2:45 now...but we'll see what Sunday brings.

If you can do a 14K training run at 5:00/K, I don't think you need to worry about a 2:45:00 finish...once rested. Just remember to rest...and you may find you are a more than a bit modest with that goal.

As a comparison, I find it absolutely brutal to do a 12-16K run at 5:00/K, I know as that is my current target Marathon pace. And I am looking to improve my PB from last year's result of 2:27:14 (when such runs were done at 5:06/K) to 2:25:00 on Sunday.

A little reposted from TheSpec.com in 2011 about the hills of ATB ...

http://www.thespec.com/news/local/article/507386--achilles-hill?src=http%3A%2F%2Fwww.thespec.com%2Fnews%2Flocal%2Farticle%2F507386--achilles-hill&src=http%3A%2F%2Fm.thespec.com%2Fnews%2Flocal%2Farticle%2F507386--achilles-hill%3Fsrc%3Dhttp%253A%252F%252Fwww.thespec.com%252Fnews%252Flocal%252Farticle%252F507386--achilles-hill

Today? That article is from 2011. First clue was when it mentioned 7,000 runners. I think there is over 12,000 this year.

Still valid story though! I will say, I'm kinda proud of the fact that, even in my slowest ATB - I ran that hill! EVERY SINGLE TIME.

purdy65 wrote:Today? That article is from 2011. First clue was when it mentioned 7,000 runners. I think there is over 12,000 this year.

Still valid story though! I will say, I'm kinda proud of the fact that, even in my slowest ATB - I ran that hill! EVERY SINGLE TIME.

Perhaps, should have wrote, the story was reposted today from an article from 2011 ...

eta: edited the original post ...

Looks like "Older than Boston" has been retired. I saw a shirt on a friends Facebook and it now says " Hammer the Roads Around the Bay"

What are the colours?

THe one I saw looks black. Not sure if womens is different.

Actually I just looked on my laptop now and its blue, but the picture with that slogan might not be the race shirt.... He might have bought something else with that logo....

Lucky I am not a news reporter. I might have misinformation.

Thats ok, my bib is from a man. So most likly it will become my husbands.