2023 The Waltons: Racing & Training Thread (Read 252 times)

Marky_Mark_17


    Steve - yusss!! Well done.  Hagley Park is a great place to PR (especially given how often you run there).

     

    Me - biggest week in over a year. A lot of it was fast and mostly it felt pretty comfortable. Couple weeks until Devonport HM which will be the real test of where things are at.  It's a slow course with a lot of hills but I've run it before so it'll at least serve as a benchmark.

     

    Weekly for period: From: 11/09/2023 To 17/09/2023

    <caption>Weekly Grid</caption>
    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    11/09 That run where the middle of the footpath seems like an odd place for a picnic table 6.06 9.76 00:42:59 07:06 04:24 19
    12/09 That run where I’m glad they restored the water fountain at Ngapipi but they sure did a cheap job of it 10.60 17.06 01:06:49 06:18 03:55 25
    13/09 That run where I celebrated a good trail season by running a dead flat road course 11.48 18.47 01:15:12 06:33 04:04 30
    14/09 That run where that westerly sounds like it’s gonna become a thing 9.95 16.01 01:01:26 06:10 03:50 82
    16/09 That run where the track is getting resurfaced sometime soon 9.41 15.15 00:57:49 06:09 03:49 4
    17/09 That run where Mean Green Killing Machine is exactly what you want slogging up a big hill at the end of a long run 18.79 30.23 02:11:02 06:58 04:20 292

    Totals: Time: 07:15:17 - 🦅Imperial: 66.30 mi - Metric: 106.68 km

    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: Xterra Riverhead, 3 Sept, got super muddy.

    Up next: Devonport HM, 1 Oct, goal: course PB.

    "CONSISTENCY IS KING"

    Fredford66


      Steve - Great job on the 5k!  Thanks for sharing the RR.  Good work last week.  Yes, 19C is headed in the right direction.

       

      Mark - Great week for you.  I look forward to seeing your HM result.

       

      I had a good week.  My 61.9 miles / 99.6km / 10:52:18 is tied for my second highest weekly mileage ever.  My long run went really well today, with more elevation in 16 miles than I'll deal with in the full 26.2 of the NYCM.  I strongly suspect my 6 miler tomorrow will be on the slow side, probably needing 2 - 3 miles just to loosen up.  I'm loving the cooler temps we suddenly have.

       

      Date Workout Type Distance Duration Pace Temp
      9/11/2023   Easy   8.0 mi 1:31:34 11:27  72
      9/12/2023  6 x 1mi/400m Interval 11.7 mi 1:56:37   9:59  68
      9/14/2023  8 at Marathon Pace  Pace 11.1 mi 1:45:40   9:32  60
      9/15/2023   Easy   7.0 mi 1:18:19 11:12  56
      9/16/2023   Easy   8.1 mi 1:30:45 11:13  55
      9/17/2023  895' or 988' elevation (Garmin/Strava) 273m/301m  Long 16.0 mi 2:49:23 10:35  55
      5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

      Upcoming race(s): NYC Marathon, 11/5/23; Turkey Trot, 11/25
      JamesD


      JamesD

        Enjoyed my third short track workout of the year on Thursday morning. It was a bit slower than the same one last month, but each of the four 800s was faster than the previous one, so that was good.  I’m pleased that I’ve been able to do three this year without too much complaining from my hamstrings, as last year I didn’t feel able to risk any.  About 20 high school hurdlers and long jumpers were warming up and working on technique while I was running (over an hour before school started), but they left lane 1 open, which I appreciated.  I was a bit surprised to see them, as track is a spring sport and I didn’t know that fall practice was allowed.  I would hear snippets of conversation as I went by them on each lap, mostly technical stuff about bending your elbow this way and pushing off here, etc.  Sounded complicated. 

         

        Sun - 10.1 miles in park PM @ 8:37, temp 89/32, TDP 155

        Mon - 6.5 miles very slow treadmill PM (78:25) + 0:40 walk breaks/6 mins

        Tues - 8.3 miles in park @ 8:32, temp 93/34, TDP 156

        Weds - ~52 minutes swimming

        Thurs - 7.7 miles AM including 4x800 @ 3:04 w/2:15 walk/jog rest, temp 72/22, TDP 142

        Fri - 7.5 miles very slow treadmill (45:25 AM/45 PM) + 0:40 walk breaks/6 mins

        Sat - 8.3 miles in park @ 8:41, temp 76/24, TDP 145

         

        Total - 48.4 miles

        YTD Average - 36.8 mpw



        Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

        '23 Goals: health; consistency; age-graded PRs; half < 1:30

        watsonc123


          Steve, Mark, Fred & James - nice weeks.

          Steve - congrats on the PR. Barring two bad marathons, you've had a really good year both training and racing.

           

          I've done ParkRun time keeping a few times and it's a real PITA the people who don't finish properly, it gets really hard keeping track of who is in what order, giving them the correct token etc.  I would have yelled out you too.  So next time, just stop at the end, a properly wheeled course is more accurate than your GPS.

           

          My week was OK, third week post marathon.  I'll be looking for a proper week this week.  Two strength training, plus one ParkRun on the 'D' course which is pretty slow.  I also wasn't 'going to the well'.  I also had it short, but the normal course and this course are tough on the GPS due to lots of turns, going through bushes etc. so there's often considerable variability between different peoples watches.

           

          Weekly for period: From: 11/09/2023 To 17/09/2023

          <caption>Weekly Grid</caption>
          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          13/09 Evening Run 4.41 7.10 00:37:43 08:33 05:19 37
          14/09 Evening Run 4.39 7.06 00:38:00 08:39 05:23 36
          15/09 Afternoon Run 4.61 7.42 00:39:21 08:32 05:18 38
          16/09 Warm Up 2.41 3.87 00:21:10 08:47 05:28 13
          16/09 Trentham ParkRun 'D' Course 21:42 3.07 4.94 00:21:42 07:04 04:24 5
          16/09 Cool Down 2.36 3.80 00:22:08 09:23 05:49 24
          17/09 Afternoon Run 1.50 2.42 00:13:13 08:49 05:28 21
          17/09 Afternoon Run 1.52 2.44 00:14:26 09:30 05:55 12

          Totals: Time: 03:27:43 - 🦅Imperial: 24.27 mi - Metric: 39.06 km

          PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

           

          40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

          watsonc123


            Correction - one strength session last week.

            PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

             

            40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

            SteveChCh


            Hot Weather Complainer

              Nice weeks Mark, Fred, James and watson.

               

              watson - yeah, fair enough.  I'd already taken some corners wide because most people last week measured 4.94km - they remind us it's measured by a wheel but it's always out in the same direction. In my defence, I got back and got my token after only one other person had crossed and I did apologise.  I only thought about it in the last 20 metres so it was a bit impulsive.   I think because of the start/finish area on the grass I won't do Hagley again if it's a serious PR attempt.

               

              Thanks, it is shaping up as my best year ever.  Man, in those days of constantly just missing 1:30 in the half I would have looked at this year and thought I'd be so happy with it (assuming the half goes well next week), but that marathon continues to niggle at me.  I'm sitting down with the coach in a few weeks to plan the base/strength plan over summer.

               

              Forecast for Sunday is back up to 25C (77F) which really just tells me to stop looking until 3-4 days out.  The last few days have been pretty warm so I'll have minor acclimatisation if it's a warm one.

              5km: 18:40 9/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23

               

              Upcoming Races:

              Christchurch Marathon April 21, 2024


              Glute Force

                Fred - great week, amazing work. Now just need to scale up the long run, and keep all else equal.

                 

                Mark - wow that is Keen kind of material. Your trail running will have helped to build the strenght needed to have a great HM with some elevation.

                 

                Darkwave - I have never heard of yogaworks, but will see if they offer a trial class.

                 

                James - that's a really solid week too.

                 

                My week was really not that great, as my leg was feeling funny and I cross trained instead. Am back at it this week, and the leg feels almost fully recovered, so I am glad I paired back a bit. 4h running, 2:42h on the bike:

                Weekly for period: From: 09/11/2023 To 09/17/2023

                <caption>Weekly Grid</caption>
                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                09/11 Morning Run 5.10 8.21 00:45:04 08:50 05:29 0
                09/12 Morning Run 4.25 6.84 00:36:26 08:34 05:20 0
                09/13 Morning Run 3.12 5.03 00:30:03 09:38 05:58 0
                09/14 Afternoon Ride 13.05 21.00 01:00:29 04:38 02:53 0
                09/15 Afternoon Run 12.77 20.55 02:08:08 10:02 06:14 427
                09/16 Afternoon Ride 13.75 22.12 01:02:19 04:32 02:49 0
                09/17 Afternoon Ride 8.55 13.76 00:40:01 04:41 02:54 0

                Totals: Time: 06:42:30 - 🦅Imperial: 25.24 mi - Metric: 40.62 km

                darkwave


                Mother of Cats

                  53 miles running, 70 minutes pool-running, and 1000 yards recovery swimming
                  M: 70 minutes pool-running and streaming yoga
                  T: 8 miles very easy (9:39) including some grass running and strides and upper body weights/core.
                  W: 9 miles, including a track workout of 12x400 with 100 ~float (first two 400s in 1:46 and 1:47, then 1:42-1:43 for the rest; 100 floats in 33-34 seconds) plus 2x200 with full recovery, each in 47 seconds. Followed with injury prevention work and 500 yards recovery swimming.
                  Th: 7 miles trail-running (10:17) and streaming yoga
                  F: 7 miles very easy (9:37) with some grass running plus hill sprints and strides, followed by upper body weights/core.
                  Sa: 3 miles very easy (9:29).
                  Su: 3 mile warm-up, and then a half-marathon in 1:34:45, followed by a 2 mile cooldown. Followed with 500 yards recovery swimming.

                   

                  Ran a half-marathon yesterday as my tune-up for the Chicago Marathon.  Wasn't happy with the time but was happy with the execution.  Race report is here.

                  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.

                  Fredford66


                    Fred - great week, amazing work. Now just need to scale up the long run, and keep all else equal.

                     

                     

                    Mick - that's not how my training works, so let me stick to my plan rather than directing me what to do, thanks.     Sorry to hear your leg was bothering you.

                     

                    James - Good to hear you're getting more comfortable testing your hamstring.

                     

                    Watson - Nice progress on the recovery.  What is the "D" course at ParkRun?  Do you have several options at one event?  I learned one of the biggest hurdle ParkRun has with expanding here in the US is many towns & park systems are accustomed to charging a fee to issue a permit and since ParkRun has no money, they have trouble finding a place to hold events.  It's rather sad.

                     

                    Steve - As an inveterate weather stalker, I know what you're going through.  Good luck.

                     

                    Darkwave - Sorry the weather foiled your HM a bit.  Interesting strategy for early passing.

                     

                    Raining rather heavily this morning and since I don't care much for running in the dark & rain (mostly because it makes it harder for drivers to see me), I've decided to hold off on today's run until midday even though it will be warmer by then.

                    5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                    Upcoming race(s): NYC Marathon, 11/5/23; Turkey Trot, 11/25


                    Glute Force

                       

                      Mick - that's not how my training works, so let me stick to my plan rather than directing me what to do, thanks.     Sorry to hear your leg was bothering you.

                       

                       

                      Wow Fred, that reads like you were offended. Won't happen again, although this forum has been used for some feedback on training etc. so I don't feel too guilty here! But agree with you, for me the 19/20 mile runs with 80km+ weeks are a good base - but that will be different for everyone.

                       

                      Darkwave - great execution. You carried a water bottle, that probably cost you some seconds. But I like your take on the arm coolers. And I wonder how to pre-tear the gels, I thought you staple them to your shorts? But I will probably do that as well next time, as I use gels that are really hard to open and I am always at risk of cutting myself doing that. And lastly - rolling my ankle is my biggest fear for whatever reason. I have sprained my ankle so many times, it always hurts like I broke something. And I hope I don't ever have to endure that feeling again....

                      Fredford66


                        Wow Fred, that reads like you were offended. Won't happen again, although this forum has been used for some feedback on training etc. so I don't feel too guilty here! But agree with you, for me the 19/20 mile runs with 80km+ weeks are a good base - but that will be different for everyone.

                         

                        Mick - I'm not offended or angry, which I tried to show with the smiley face, but sometimes things are hard to express online.  I'm just carrying some sensitive scars from another forum in another time.  I know your heart's in the right place.

                        5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

                        Upcoming race(s): NYC Marathon, 11/5/23; Turkey Trot, 11/25
                        JamesD


                        JamesD

                          Ran a half-marathon yesterday as my tune-up for the Chicago Marathon.  Wasn't happy with the time but was happy with the execution.  Race report is here.

                           

                          Glad your execution was good anyway.  When I'm on a cambered road, I try to run in the absolute center, because it seems a little flatter there. I guess on Rock Creek Parkway with all the curves you'd have the problem of the center being so far from the tangents.

                          Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                          '23 Goals: health; consistency; age-graded PRs; half < 1:30

                          watsonc123


                            Darkwave - nice RR.  Why the water bottle for the half?  Is it hard to grab cups due to foot traffic?  Also, I didn't realize you had the Adios Pro 3, interesting that you find it better at MP rather than HMP, as Adidas advertizes it as a half-full shoe with the Takumi Sen for 5-10km.  Why did you go away from the Edge+ as I thought that was your preferred shoe?  My next race shoe buy is probably either the Edge+ or Adios Pro 3 so I'm quite interested here.

                            PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                             

                            40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

                            Marky_Mark_17


                              My week in the books. As usual approaching a race, coach followed up the peak mileage week with lower volume but a lot of workouts.  Wednesday's tempo workout felt great, 45 mins at ~3:35 mins/km effort.  Did it on rolling terrain and felt very controlled until the last 10 mins or so when I cranked it up a notch despite feeling a little tired at that point.

                               

                              Looking forward to next Sunday... it's a hilly course and it's changed a bit since I last raced it in 2018, but it'll be fun to be road racing again.

                               

                              Weekly for period: From: 18/09/2023 To 24/09/2023

                              <caption>Weekly Grid</caption>
                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              18/09 That run where running past scissors is less dangerous than running with scissors 4.98 8.01 00:36:15 07:17 04:32 11
                              19/09 That run with a bunch of sprints and a brief chat with Troy in between 8.25 13.27 00:53:31 06:29 04:02 20
                              20/09 That run with a Damn Good Tempo 11.62 18.70 01:09:45 06:00 03:44 82
                              21/09 That run where I’ve entered The Goat and I’m still not totally convinced it was a good decision 7.78 12.51 00:49:35 06:22 03:58 21
                              23/09 That run where you’d think a 24 hour race would drive people mad enough without also doing it during the daylight savings changeover 8.95 14.40 00:53:45 06:00 03:44 7
                              24/09 That run where I somehow dodged the rain but there is no dodging daylight savings 9.95 16.01 01:08:12 06:51 04:16 185

                              Totals: Time: 05:31:03 - 🦅Imperial: 51.53 mi - Metric: 82.90 km

                              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: Xterra Riverhead, 3 Sept, got super muddy.

                              Up next: Devonport HM, 1 Oct, goal: course PB.

                              "CONSISTENCY IS KING"

                              JamesD


                              JamesD

                                I was disappointed to find out that the course for next Saturday’s 5K, which is my goal 5K for the year, has been changed slightly.  The longtime course is a loop that ends a block or so short of the start.  This year, the start and finish have been moved to a different point along the loop to be near a park where there will be some sort of military display, I believe helicopters.  The loop has also been closed, and the organizers’ mapmyrun map says it’s 3.18 miles rather than the usual course’s 3.12, so I expect my time will be about 20-25 seconds slower than it would have been.  I will have run the same three 5Ks this year as last, but all of the courses have changed so I can’t really compare times.  I’m also planning to run in November the same half as I did last year, so maybe that course won’t change.  To be fair to the organizers, it is a military-themed event, and I imagine only about 20 of us out of the 1,000 or so runners care about our times that much, and probably many more will like the helicopters.

                                 

                                Since I have the same 5 weeks as I did last year between my August midnight 5K and next weekend’s 5K, I’m trying to duplicate last year’s training, which seemed to work out ok.  The main change has been replacing one tempo run with last week’s 4x800 track workout.  My times for both tempos and easy runs have been slower than last year’s, though.  We’ll see in a week.

                                 

                                Sun - off

                                Mon - 10.1 miles in park midday @ 8:48, temp/TDP not worth mentioning (TDP<140)

                                Tues - 6.5 miles very slow treadmill (45:25 AM/33 PM) + 0:40 walk breaks/6 mins

                                Weds - 8.3 miles in park PM @ 8:47

                                Thurs - ~46 minutes swimming, stopped w/R hamstring cramp

                                Fri - 6.8 miles in park AM including 3 @ 7:14

                                Sat - 5.8 miles very slow treadmill midday (69:25) + 0:40 walk breaks/6 mins

                                 

                                Total - 37.5 miles

                                YTD Average - 36.8 mpw



                                Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                                '23 Goals: health; consistency; age-graded PRs; half < 1:30