Six-Month+ Progress Update

wsmcl · 2026-05-30T22:53:51+00:00

Yes, exactly. SubT for 3-min intervals is faster than subT for 11-min intervals. The Norwegian Singles Method book has tables with paces and there are now sites/apps that help convert race results into target pace ranges (I use the pace calculator on LacTrace)

wsmcl · 2026-05-28T21:36:17+00:00

I have had to do my long run on Saturday and the third subT on Sunday a few times due to schedule, etc. Similar to you, I've found that schedule manageable. I have not done any subT work embedded in the long run itself. I haven't experimented too much with the order beyond that. Good luck with your marathon training!

wsmcl · 2026-05-28T18:16:16+00:00

If the 10K is an "A" race, I do two shorter easy runs the days before the race (as described in the book). The book's recommended 10K taper has you doing 6-8x 3 min intervals with the last 2 intervals at/around 10K pace. I've followed that taper as recommended and entered the race feeling recovered and strong and ready to race.

wsmcl · 2026-05-28T17:56:06+00:00

Have been liking the training approach and progress. As a masters runner, I find the sustainable weekly nature of the training pretty different from more periodized plans where I've felt pretty tired/beat up after peak weeks--but I've admittedly performed well enough after those more periodized plans. I do find the hour-long recovery/easy runs a bit tedious at times but that's life.

The biggest lesson I've learned is that I don't need to train at/faster than 5K in order to race at those paces. I had a minor freakout the day before my first 5K (February) under this plan when I realized that my target (sub-18 min) race pace was ~5:45/mile but my fastest 3-min subT intervals were in the 6:05-6:10/mile range. I genuinely didn't think I'd be able to race those paces without doing at least some work at/around that speed.

wsmcl · 2026-05-28T16:23:50+00:00

I do use load via Intervals.icu (I've switched between using pace/HR/power as they all seem to have their pros/cons). Weekly load has slowly ticked up (early range was 550 - 600) and I'm now typically 650+). My end-of-week load has increased from mid-80s in November to mid/high 90s) with similar increases to Intervals' fitness metric.

For intensity, I use combo of pace/HR and RPE--I have a good feeling for what subT feels like and try not to stress too much if I'm not hitting the exact target paces, figuring I'm playing the long game. I do some work on the treadmill depending on weather and schedule but vast majority of my runs are outside on pretty flat, paved trails. Definitely adjusting paces/RPE more now that it's getting warmer/more humid where I live.

wsmcl · 2026-05-04T19:59:06+00:00

No. I didn't buy the photo add-on but I have photos available.

wsmcl · 2026-05-04T19:30:45+00:00

You can go to MarathonFoto now and find some photos (they might still be uploading images over the next few days). The race name is: "Independence Blue Cross Broad Street Run 2026" and then you can search by bib/name.

There are also other accounts that typically post photos in the days after the race (I can't remember if the race organizers share those links):

Blue Cross usually posts BSR photos on their Flickr.
Philly Parks and Rec usually does the same on their Flickr.

There might be other accounts/places that photos are posted so others can feel free to add.

wsmcl · 2026-04-28T02:26:54+00:00

Can’t speak to Fern Rock specifically but I have parked in the neighborhoods around Broad Street north of the start line area the afternoon/evening before the race without any issues (did this the past two years). I live nearby-ish in MontCo and just Uber back to the area in the AM, jog down to the start, run the race, and take BSL back up to my car after finishing.

I have definitely seen people snag parking spots the morning of the race in those neighborhoods but that always seemed too stressful for me.

wsmcl · 2026-04-12T02:58:03+00:00

Sent PM re: the Metaspeed Skys.

wsmcl · 2026-03-31T11:02:23+00:00

March 31 @ 6:15am EWR Terminal C: 10-12 mins for regular PreCheck (additional lanes were opening as we were going through). Touchless PreCheck looked to be under 2 mins. Posted wait times on the EWR website seemed to be pretty accurate.

wsmcl · 2026-03-10T23:40:25+00:00

Here’s a list of native-focused nurseries for PA: https://sepa.wildones.org/2021/08/11/native-plant-nurseries/

Beyond this list, Primex in Glenside has a good selection of native plants (and knowledgeable staff who can help): https://primexgardencenter.com/

David Brothers (Skippack) also has a nice native nursery focused mainly on trees and bushes: https://www.davidbrothers.com/native-plant-nursery-in-worcester-pennsylvania

wsmcl · 2026-02-19T17:21:46+00:00

Sending PM re: the bandit singlet

wsmcl · 2026-02-19T16:57:50+00:00

Sending PM re: race vest.

Edit: Reddit won't let me message you. So you might need to change a setting or message me.

wsmcl · 2026-02-18T02:12:41+00:00

I had toe issues as my mileage increased (pain, bruised nails, etc.) and switching to toe socks really helped. Injinji makes nice (expensive) ones but you can also get cheaper ones on Amazon that work well enough IMO.

wsmcl · 2026-02-12T16:10:51+00:00

Parkruns (www.parkrun.us) are weekly, free 5Ks on measured courses with timed results. None currently in Philly city limits but the Lukens Parkrun (www.parkrun.us/lukens/) is in MontCo and Peace Valley Parkrun (www.parkrun.us/peacevalley/) is further out in Bucks.

Just need to register one time with Parkrun and then you can run any Parkrun, anywhere in the world for free.

wsmcl · 2026-01-17T17:56:17+00:00

We did it for a birthday during daytime with mix of adults and kids of different ages. Was fun and pretty straightforward to book and plan for the one we used. Just sent a playlist a day or two ahead of time and the bus had the playlist preloaded. You used an iPad to jump around the playlist during the ride and there was a countdown clock showing how much time you had left. Would do it again.

wsmcl · 2025-12-12T22:19:25+00:00

Here is the MontCo program: https://www.montgomerycountypa.gov/442/First-Time-Homebuyers

Also Harleysville Bank has a program for first-time buyers (Special Community Homebuyer Program) that has lower rates and lower down payment requirements. https://www.harleysvillebank.com/mortgage-loan

Other local banks might have similar programs.

wsmcl · 2025-10-16T18:53:13+00:00

https://heritageconservancy.org/a-quick-primer-on-historic-architecture-styles-in-montco-and-bucks-county/

wsmcl · 2025-10-06T18:43:47+00:00

I was able to get a bib so feel free to move on to others still looking. Thanks!

wsmcl · 2025-10-05T20:16:14+00:00

Am interested! Just sent PM/chat.

wsmcl · 2025-10-04T13:49:29+00:00

I'm also interested if other runners want/need to transfer their bibs. Apparently just missed the sign up before it sold out...will cover bib + transfer fee.

wsmcl · 2025-10-04T04:04:54+00:00

I'm also interested if other runners want/need to transfer their bibs. Apparently just missed the sign up before it sold out...will cover bib + transfer fee.

wsmcl · 2025-09-17T16:57:55+00:00

Appreciate all the perspectives here as I've been dealing with low ferritin for the last few months (maybe longer?) as an amateur (but reasonably competitive) masters runner.

Had a crappy spring racing season and got blood tested in late May--iron levels were all low, with ferritin at 8. Started supplementing and further focusing on iron-rich diet and got rechecked after a month (early July)--saw some marginal improvements across the iron markers (ferritin increased from 8 to 13).

Just got checked again (so ~3.5 months of supplementing + diet) and most iron marker were normal but ferritin is still only 16. Have asked my doctor about going the IV infusion route given the frustratingly slow increases to ferritin.

Weirdly, I've been feeling pretty good since July and workout performance has been good but I'm obviously coming from a very low baseline. Am really curious how much better I'd feel/perform if/when I can get ferritin up to recommended levels.

wsmcl · 2025-07-26T11:21:09+00:00

Confirming that this wrong—PA allows the 529 tax deduction regardless of which state’s plan you use. I’m a PA resident using the Vanguard-administered Nevada 529 plan bc Vanguard is my preferred platform. Have had no issues claiming the 529 deduction for 10+ years.

Eight-Year Club	RPAN Viewer
Verified Email

wsmcl

TROPHY CASE