The Official "Help Me Get Faster To Smoke My Competition In The Battle of Broad Street Benefitting T
Hey guys it's Lieberman. At Coach Rich's advice, I am starting a new thread here. So as you probably know by now, I'm again doing Philly's Broad Street Run (BSR) this year on May 6th. I've made a fundraiser out of it by challenging my friend who beat me by *18 seconds* last year; the event is now dubbed the 2nd Annual Battle of Broad Street benefitting the G. Chris Gleason Memorial Educational Fund. So the fundraising blocks are now officially in place (you can visit the site at fundly.com/battleofbroadstreet to donate and to read the backstory). All that's left now is 3.5 months left of hardcore training. My only other races this year are IMLP and IMFL - but I now want to make this BSR my first A-race. Specifically, I would like suggestions as to any tweaks I can make to my January Intermediate Outseason plan to maximize my chances at beating this turkey in May? The BSR is a 10-mile slightly downhill (elevation 170 feet at the start; 12 feet at the finish) roadrace. Last year's Outseason led me to run a PR pacing at avg 7:42 min/mi for the duration; (I was 208 lbs at that time, I am 198 lbs now). Despite us pacing completely separate from each other, I only got beat by 18 seconds (my archrival Paul is about 20 lbs lighter and 4 years younger). I have since started this year's Outseason Jan 2, doing every run-interval on a PreCor treadmill under controlled circumstances; specifically a 2% incline as standard. I am thinking that if I get my body/mind used to this incline, that the 1-2% decline of the actual race will make me feel superfast that day. Erroneous logic? I am totally new to racing FAST. I would like some tweaks to my OS plan I can do to maximize the chances of me SMOKING him in this year's race in May; e.g. maybe substitute an extra FTP run in place of a bike workout each week, or an extra interval on each set, something? I also will again become fanatical about bodycomp to get to 185-190 lbs by May. Coach Rich suggested I check out the wiki re: adding a Half-Marathon-like Race into the OS, but any info, tweaks, or advice re: getting faster specifically for this 10-mile race in early May will be GREATLY appreciated! Hope you are all well and thanks in advance. Liebs |
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@Tucker : LMAO, typical New Jersey Cell coaching advice !!!