2022 Advanced Racing Thread (Read 467 times)

darkwave


Mother of Cats

     

    Sorry about the race. The good thing about a 5k is there’s only so badly you can possibly blow up, and then before you know it the race is over. 

     

     

    Thanks - I'm honestly more sheepish than upset, if that makes sense.  I haven't run a truly hot/humid 5K in a few years, and so I totally forgot how to pace it well.   So now I remember.

     

    I'm also really happy to be running mostly like a normal person, and so that balances it out.  Being out of shape and slow and pacing races poorly are all things that can be fixed much easier than the gait issues.

    Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

     

    And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

    DavePNW


      Weekly for period: From: 07/11/2022 To 07/17/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      07/11 Easy w/10x100m strides 6.05 9.73 00:53:30 08:51 05:30 253
      07/12 Morning Run 7.03 11.31 01:00:56 08:40 05:23 315
      07/13 4 x 1200m 8.01 12.89 01:03:21 07:55 04:55 174
      07/14 Morning Run 7.01 11.28 01:00:32 08:38 05:22 335
      07/15 Morning Run 5.01 8.07 00:44:31 08:53 05:31 223
      07/16 Long 17.01 27.37 02:25:03 08:32 05:18 594
      07/17 Morning Run 6.00 9.66 00:52:33 08:46 05:26 328

      Total distance: 56.13mi

       

      Getting ready for a 5k next Saturday. Last few weeks I've been doing workouts targeting my sub-20 goal pace of 6:26 or under. Last week's 5x1000m: 6:32, 6:33, 6:22, 6:26, 6:24. This week’s 4x1200m: 6:22, 6:17, 6:06, 6:06. I have no idea where that came from. Felt good, even seemed like less effort than last week. Whatever it is, I sure hope it shows up on race day. Today’s run included a race course preview—starting line is about 3/4 miles from home. It’s kind of hilly! But I plan to go big anyway. 

      I’m looking at 12 weeks to Chicago too. With that in mind, I’m pretty happy with my LR. Maintained a solid pace and felt strong at the end. 

       

      Dave

      darkwave


      Mother of Cats

        This week’s 4x1200m: 6:22, 6:17, 6:06, 6:06. I have no idea where that came from. Felt good, even seemed like less effort than last week. Whatever it is, I sure hope it shows up on race day. 

         

         

        Nice job - that workout is certainly a positive indication for your goal!

        Everyone's gotta running blog; I'm the only one with a POOL-RUNNING blog.

         

        And...if you want a running Instagram where all the pictures are of cats, I've got you covered.

          Mark: Nice job on the big week! Man, 80 km/h winds gusting up to 110?! That sounds like a hurricane to me! Must have been crazy running in that but probably a lot of fun when the wind was at your back.

           

          mmerkle: Have you got a time goal for the 4-miler coming up, or is it a cross-country type race?

           

          Flavio: Solid week. My wife also sleeps like a log, I wish I had that ability. Are you getting excited for the 1500s at the WCs?

           

          Darkwave: Great news that your form felt normal in the 5k. Also nice long run. Cool that you saw Keira! I'm looking forward to the women's marathon tomorrow morning. I got back in the US today and had to follow the WC action thus far by the LRC messageboards, which is pretty decent when you can't watch on TV, but I can't wait to see the video of the women's 10,000. My favorite Gidey won so I was happy about that. She seems to have found some finishing speed since the Olympics.

           

          Men's and women's 1500s and 5000s should be incredible races, looking forward to those. And the women's 800.

           

          Dave: Strong workouts, those suggest the sub 20 should happen.

           

          Not much running this week for me but I knew that would be the case due to the travel. It was cool to run in Innsbruck and also get a bit of hiking in. Back to the marathon grind tomorrow.... Just 8 weeks until the Erie marathon. I don't think I'll be over-trained for this one. 

           

          Weekly for period: From: 07/11/2022 To 07/17/2022

          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in ft
          07/13 Morning Run - Innsbruck - trails 7.68 12.36 1:19:35 10:22 6:26 1168
          07/14 Morning Run along the river 10.20 16.41 1:41:09 9:55 6:10 636
          07/14 Afternoon hike up the Nordkette 1.39 2.24 59:39 42:55 26:38 1316
          07/16 Morning Run along the river 10.11 16.27 1:22:07 8:07 5:03 200

          Total distance: 29.38 mi

          2:52:16 (2018)

          SteveChCh


          Hot Weather Complainer

            JT - Great photos!  Such a light week at this point may work in your favour, assuming there's not too much travel fatigue.

             

            darkwave - Great to see you had a crack at a race and are feeling a bit more normal.  Not surprising that the race was very challenging with all you've been through, in the heat, with some race rust thrown in too.

             

            Dave - Great signs for your sub 20 5km.  Unless something external like weather gets in your way, it's almost a lock.

             

            Mark - You're really clocking some big weeks at fast paces right now.  It almost looks like you're training for a marathon...the weather has been a bit crazy lately.  We're expecting 120km/h wind gusts today so my run tonight will be interesting.  So far the worst has missed Christchurch but is hammering places not too far inland.

             

            Flavio - Nice work getting some miles in despite the heat.  I'm so jealous of people who can sleep through anything.

             

            me - Had a down week with 2 pretty easy workouts.  I'm still struggling to get my marathon pace/effort where I want it to be which probably isn't surprising on a lighter week.  A few of the 10km at race pace on Saturday were 6-8 secs per km too fast.  I won't get away with that in the race.  I managed to adjust and get within 2-3 seconds so that's something.  Still doing plenty of ice skating on my morning runs, probably another month before the nicer early Spring weather kicks in.

             

            Weekly for period: From: 11/07/2022 To 17/07/2022

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            11/07 Warm up 0.34 0.54 00:03:17 09:39 06:05 0
            11/07 Easy pace 8.78 14.12 01:10:59 08:05 05:02 19
            11/07 Strides 0.72 1.16 00:06:02 08:23 05:12 0
            13/07 Warm up 0.33 0.52 00:03:04 09:18 05:54 0
            13/07 6 x 1km @ 4:15/km (90 secs recovery) 9.35 15.04 01:11:08 07:36 04:44 11
            14/07 Recovery 5.54 8.91 00:48:58 08:50 05:30 11
            15/07 Warm up 0.34 0.55 00:03:12 09:25 05:49 0
            15/07 Easy pace 6.27 10.08 00:50:43 08:05 05:02 10
            15/07 Strides 0.77 1.24 00:05:51 07:36 04:43 0
            16/07 Warm up 0.34 0.54 00:03:08 09:13 05:48 0
            16/07 Long incl. 10km @ MP 16.30 26.23 02:07:53 07:51 04:53 29
            17/07 Recovery 4.07 6.54 00:36:42 09:01 05:37 7

            Total distance: 85.48km (53.12 miles)

            Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

            Recent Races:   Melbourne Marathon 3:35:03 October 2, 2022, Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

            Race plan:  Christchurch Marathon April 16, 2023, New York Marathon 2024

            mmerkle


              JTReeves: 

               

              It's a road course. I suppose I'd like something in the mid 23's, but I haven't run this course before. I understand it has a hill or two. Also, here in Maryland it's going to be nasty hot this week. The high on race day is 95 fahrenheit (35 Celsius), but the race is at 7pm so hopefully it cools down a bit. I will be happy with anything under 24.

               

              darkwave:

               

              Glad your gait issues are clearing up. That's a pretty elaborate warmup routine. For what it's worth, I've always been someone fast off the line and I'm starting to think it's a bit overrated. Lately I've been having more success starting off a bit conservative, although I might do the first like 50-100 meters quick so I don't get boxed.

              cinnamon girl


                Steve - that 6 x 1k was that a half marathon pace workout?

                Dave - what are you going to do for your race week workout?

                JT - a week of beautiful miles  good stuff

                Mark - your saturday workout reminds me of when I used to have to write workouts on my hand they were so complicated. Did you go right into the 20 min steady after the last 3 min rec? Sounds very solid!

                 

                M: rest
                T: 65 min +strides
                W: 8k tempo 32:33 (1600m splits 6:36, 6:32, 6:34, 6:30, 6:21)
                T: 55 min +hot tub
                F: 16 mi (8:10)  
                S: 70 min
                S: 75 min

                I was more in the mood for a drink rather than a workout Wednesday, but I got out there anyways. My legs didn’t really seem to notice my 1st 20 miler that I had ran on Sunday which I was surprised at. I’m sure there was some fatigue but nothing deep or real soreness or anything. I’m thinking some 4 lap repeats next week and then to Eugene and will do a long run there. 

                2022: Oakland Half 6th F, 1st Master, AG 84%, Lake Merced Half 2nd F, AG 86%

                MM (Houston '12, LA '15, NYC '16, Vancouver '19)

                No carbon plates

                Running Problem


                Problem Child

                  flavio funny on the smoke.   Thankfully it’s been clear this year.

                  darkwave I saw that 5k run then the 16 miler and without looking at the specific details I thought it was just a short workout or something was missing.  Kudos for the gait getting back to normal.   Maybe focusing so much on the pain of blowing up cause you to stop thinking of the pain of running. I had some pains this weekend in my calves and thighs.   
                  I might have fan girled on Keira D'Amato for at least a photo, or stuck around to watch the workout simply to be impressed with the  fact a pro doesn’t use a closed track. 

                  my week is simple:

                  run streak stayed alive. 
                  Finished a 50 miler. Results are posted and it was shown to me the 60 year old female switched races so I got 14th. I ran with the top female finisher for a long time.  Nice girl. Liked out pace and conversation. Felt a little like CIM where I teamed up with these three women to get through a lot of miles. It even ended with the female leaving me in the dust and in awe of their training and physical ability.

                  Garmin says I burned a little over 6,600 calories. My left calf is sore today and that is about it.

                  Weekly for period: From: 07/11/2022 To 07/17/2022

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  07/11 That time people’s opinions of themselves is all that matters. 3.55 5.72 00:29:18 08:15 05:07 105
                  07/12 Sick day vs ‘you can come back with approval from a 👩‍⚕️’ 1.66 2.68 00:26:46 16:07 09:59 49
                  07/12 That time it wasn’t the heat it was the humid…air quality index. 2.20 3.54 00:17:27 07:56 04:56 43
                  07/13 That time I’m going to zag while you zig 2.71 4.35 00:23:26 08:39 05:23 59
                  07/14 That time I wanted to kill the battery as much as possible. 0.82 1.32 00:07:08 08:42 05:24 33
                  07/14 That time I am a Garmin lifer. 0.26 0.41 00:01:51 07:07 04:31 0
                  07/15 That time I don’t know what I was thinking. 1.28 2.06 00:11:34 09:02 05:37 112
                  07/16 That time I thanked all the volunteers everywhere. 50.97 82.01 10:42:56 12:37 07:50 9656 (2,895 m)
                  07/17 That time I think I have PTSD. 2.24 3.61 00:23:05 10:18 06:24 72

                  Total distance: 65.69mi

                  Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                  VDOT 54.9

                  5k19:35 | Marathon 2:56:07

                  DavePNW


                    Cinnamon - planned race-week workout on Tuesday (race is Saturday): 3x800m w/400m recoveries + 3x400m w/200m recoveries, targeting 5k pace or better. Someone gave me this several years ago and I had a good race, so it's become my standard.

                     

                    Darkwave - so I don't really follow pro running too much except to try to watch the major events, and I only know a handful of the top names. So I am embarrassed to say I didn't even really recognize Keira D'Amato's name when you posted it. But later in the day I happened to come across an article about her in the Washington Post - what a great story. And I saw her race this morning. So now I can say how cool it is that you crossed paths with her.

                     

                    Flavio/RP - No smoke yet here either, but it's still early in the summer; I am really keeping my fingers crossed that it doesn't get too bad this year. We got pretty lucky last year, but the stretch in 2020 was awful. I ran through it for a little while, but when the AQI went over 150 I decided it wasn't such a good idea, especially with asthma. It stopped a 250 day running streak I had going.

                    Dave

                    CommanderKeen


                    Aspiring Hobby Jogger

                      Dave - Nice week, and I'm looking forward to seeing what you can do in that 5k.


                      JT - Isn't it better to go into a race undertrained than overtrained?


                      Steve - Solid week, and nice workout.


                      Cinnamon - Nice week, especially that big tempo run.


                      RP - Nicely done on that big race!

                       

                       

                      During runs with enough daylight to see, I verified the pasture behind my house is going to be used for the HS XC course this fall. At least I can't think of any other reason why there would be a path exactly the width of a lawn mower cutting a winding course through a pasture that's typically used for cows.


                      Pretty darn good week for me, especially the big Wednesday workout.
                      One odd thing that cropped up Monday evening is a bit of a breathing issue. It feels like I'm having a bit of an asthma attack, but at worst that I'm only getting 80-85% of a breath, though sometimes more like 90-95%. Asthma medication (steroid inhaler borrowed from DD1) does exactly nothing for it and there's nothing in my diet that should lead to such an issue. I'm wondering if it might somehow be due to a misalignment in my back as the other day I was foam rolling my back and after my back popped just a bit I found it more difficult to breathe. No pain and it's not enough to really interfere with running, but certainly something I'd like to try finding a fix for soon.

                       

                      In other news, I think I'm going to try racing a 5k in about a month.

                       

                      Weekly for period: From: 07/11/2022 To 07/17/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      07/11 4 Mississippi kites, 2 armadillos, & 1 hawk 12.26 19.72 01:48:06 08:49 05:29 509
                      07/12 7 Mississippi kites, 5 turkeys, 2 hawk, & 1 yellow mud turtle 8.00 12.88 01:13:12 09:09 05:41 381
                      07/13 2x mi @ 10ke, 2x 1k @5ke, 2x 800m @ 5ke, 4x 400m @ 2mi-5ke, 4x 200m FAST 14.51 23.34 01:50:38 07:37 04:44 377
                      07/13 It may have been hot, but at least there wasn't any shade 4.10 6.60 00:37:08 09:03 05:38 161
                      07/14 8 Mississippi kites, 2 herons, & 1 rabbit 10.05 16.18 01:29:18 08:53 05:31 322
                      07/15 7 Mississippi kites & scissor-tailed flycatcher 10.20 16.41 01:29:46 08:48 05:28 344
                      07/15 In which I spied out the new XC course 5.05 8.13 00:45:47 09:04 05:38 243
                      07/16 1 great horned owl 6.10 9.82 00:52:22 08:35 05:20 246
                      07/17 3 deer (3 strides), 1 great horned owl, & 1 hawk 16.01 25.75 02:16:54 08:33 05:19 518

                      Total distance: 86.29mi

                      5k: 18:05 8/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                       

                      Upcoming Races:

                       

                      Edmond Turkey Trot - 11/24

                      CIM - 12/4

                      flavio1980


                      Intl. correspondent

                        DW - A good trend of good news lately from you, that’s very good to hear.

                        And finally we see you going out too hard 😄

                         

                        Dave - Go for it!

                         

                        JT - I’m unfortunately not being able to watch any of the worlds due to the timezone difference.

                        The 1500 could be very interesting, I like Abel Kipsang’s chances. 

                         

                        Steve - nice week, you’ve become mr consistency!

                         

                        RP - You are not human until proven otherwise.

                        Finished a 50 miler. … My left calf is sore today and that is about it.

                         

                        My brain cannot compute that.

                         

                        Keen - How did you measure that? Do you have a breathing gadget ?

                         

                        me - It seems that headache/sort of head cold that I had a few weeks ago is back. And I have quite a bit of soreness everywhere. Last time it cleared up nice in 4 or 5 days. Here's hoping this one goes away just like that.

                        PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                        Up next: 10K Family race

                        Tool to generate Strava weekly

                        CommanderKeen


                        Aspiring Hobby Jogger

                          Flavio - No gadget, just personal perception. When I was younger I did have some bouts with asthma that were a good deal worse. It's mostly annoying and certainly "less-than-ideal".

                          I might try taking a couple deeper breaths every hour or so, but I was able to do that workout without issue until the 400s - and by that point it could well have been just been from the workout itself.

                          5k: 18:05 8/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                           

                          Upcoming Races:

                           

                          Edmond Turkey Trot - 11/24

                          CIM - 12/4

                          Running Problem


                          Problem Child

                            RP - You are not human until proven otherwise.

                            Finished a 50 miler. … My left calf is sore today and that is about it.

                             

                            My brain cannot compute that.

                             

                            Mine either. I'm over here thinking "I just ran/jog/hiked 50 miles. I should be really sore."

                             

                            It is much like the cough I've had since the beginning of this month. It's annoying. About 2 miles into todays run it stopped hurting, but my IT band kind of hurt.

                            After the race my back hurt so bad. SO BAD. Coughing or sneezing was the most painful thing to do, and I had my calf lock up after falling down and kicking a few rocks.

                             

                            Keen are you going to make this course a Strava segment, or at least challenge the young kids to a sparing match in your back yard (is it called a backyard or a garden?)?

                            Also, if you're having problems breathing you must have a race coming up. Clearly you're ill.

                             

                            Edit:

                            dave looks like the training is going well. Keep it up.

                            Many of us aren't sure what the hell point you are trying to make and no matter how we guess, it always seems to be something else. Which usually means a person is doing it on purpose.

                            VDOT 54.9

                            5k19:35 | Marathon 2:56:07

                            Marky_Mark_17


                              JT - I'm not exaggerating when I say that the tailwind was so strong it was forcing me to go a lot quicker than I wanted, but I kind of had to roll with it as I half expected that if I tried to resist the wind I'd just end up flat on my face.  Anyways world champs have been some good viewing, I haven't been able to watch a lot but Edward Osei-Nketia and Zoe Hobbs both set new NZ records (the latter also an Oceania record) in the 100m.  Zoe has been in unreal form, she set a NZ record back in Dec and I think this is the third or fourth time she's knocked it down even further.

                               

                              Steve - bummer on the ice.  We've had some rough weather but the closest we ever get to ice in Auckland (other than the occasional car windscreen) is frost on some of the wooden boardwalks on particularly cold mornings.

                               

                              Flavio - any good bands playing?  No way I could sleep through that either.

                               

                              Dave - I'd say you're good for the sub-20 on those workouts!

                               

                              RP - 50 miler... wow.  Just wow.

                               

                              Cinnamon - haha yeah I still have to write workouts on my hand occasionally.  That one wasn't too bad, funny how running 200's in the middle of a workout kind of tricks you into running the 2nd set of longer repeats faster.  Envious of the hot tub.

                              3,000m: 9:07.7 (Nov-21) | 5,000m: 15:39 (Dec-19) | 10,000m: 32:34 (Mar-20)  

                              10km: 33:15 (Sep-19) | HM: 1:09:41 (May-21)* | FM: 2:41:41 (Oct-20)

                              * Net downhill course

                              Last race: Run the Point 10k, 27 Nov, 35:00, 1st overall

                              Up next: Speights West Coaster, 10 Dec

                              "CONSISTENCY IS KING"

                              cinnamon girl


                                Keen - i wouldn't call 5 mi a big tempo but thanks! XC races in your backyard? That would be super fun!

                                Dave - so many options for race week workouts. Having the confidence in one is half the battle, even though it probably doesn't matter a shit ton as long as some is race pace and some faster.

                                Mark - Don't be too envious of the hot tub - it's the local gym so a bit gross but I try not think about it because the jets are awesome.

                                2022: Oakland Half 6th F, 1st Master, AG 84%, Lake Merced Half 2nd F, AG 86%

                                MM (Houston '12, LA '15, NYC '16, Vancouver '19)

                                No carbon plates