Forums >Racing>2023 The Waltons: Racing & Training Thread
Waltons ThreadLord
Mark - Nice week. It's always fun when you feel you're in a groove.
Mick - Thanks. Nice week for you too.
Good news and bad news from the 5k today. The wind was actually worse than last year, and not just stronger but with temps below freezing it was a bitter wind. Last year I'd set my PR of 23:48 there and my son set his PR of 23:06. He's been moaning for a year about being only seven seconds away from going sub-23 but not having been able to get there.
Even with the stronger tailwind, I was slower from start and fading at the end, winding up with 24:54. The good news is my son got a 22:05 on his watch, so finally got his sub-23. The bad news is his official time was 22:00.7, so the whole car ride home we had to hear how he's 0.8 away from sub-22. The "good" news is I beat him on an age graded basis.
5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)Upcoming races: Clinton Country Run 15k, 4/27; Running is Back 10k, 5/12
Mother of Cats
Fredford- sorry for the rough weather, but congrats for still showing how it's done, AG-style. And isn't funny how 22:00.7 is a much worse time than 22:05?
Marky_Mark - things are coming into place at just the right time.
Mick - "My marathon debut is in 5 weeks time, so I have 4 weeks of serious work ahead of me" - that statement implies that you will have a 1 week taper. Is that correct?
***
43 miles running, 1000 yards swimming and 4.5 hours pool-running.
M: 100 minutes pool-running.T: 11 miles, including a track workout of 7x800, 12x200 with splits of 3:40, 3:35, 3:34, 3:29, 3:23, 3:20, 3:19, 47, and 48. Recoveries of 2:1x-2:4x after the 800s and full recoveries for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.W: Streaming yoga and 8 miles very easy (9:47) on treadmill. Th: 80 minutes pool-running and upper body weights/core. F: 4 mile fartlek, with some 100s in 23-24 seconds and 200s in 48-49 seconds, plus running drills.Sa: 4 mile jog to start+warm-up, and then 5K in 21:45 (7:13/6:57/6:53/0:41. Then ran another 7 miles as I first cheered at the race and then jogged back to my car. 500 yards recovery swimming in the evening.Su: 6 miles easy on treadmill (9:51), 90 minutes pool-running, and yoga.
Ran a large 5K on Saturday, simply because I knew it would be crowded and hilly and I need practice dealing with those. Time was very meh, but it was a good tune-up for Cherry Blossom. Race report is here
I ended up running a lot of extra miles on Saturday, so I skipped a Sunday long run in favor of a mixed run/pool-run.
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.
LOL. That's exactly what my son said!
I missed a 10km PB by one second a few years ago. That one really annoyed me, although I did at least get another (successful) shot a few weeks later.
Anyways it sounded like pretty rough conditions there, my brother ran the NYC Half and said some of the gatorade was frozen.
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
A friend once ran 3:02 for a marathon, and it was reported in our team's newsletter as 3:00:02. We all agreed that 3:02 was a much more palatable time.
I missed a 10km PB by one second a few years ago. That one really annoyed me, although I did at least get another (successful) shot a few weeks later. Anyways it sounded like pretty rough conditions there, my brother ran the NYC Half and said some of the gatorade was frozen.
I imagine it wasn't nice for the NYC half either. I've done NYRR races in the cold and seen frozen drinks - it doesn't help that they're set up well ahead of time - and have had to squeeze the cup to break the layer of ice on top. Locally, the 15k, which started and hour after the 5k, had it even worse as the wind had really picked up by then, blowing at a steady 20mph (32kph).
Fred - good effort on yet another race!
DW - yes the last week would look like this, according to the Q2 plan of Jack D
7days: 90min E (8-10miles)
6d: 60min E (6-8miles)
5d: 2E + 3xT w/2min rests +2 E (7miles total)
4d: 50min E (5-6miles)
3d: 40min E (4-5miles)
2d: 20min E (2miles)
1d: 20min E (tomorrow is the race) 3miles
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
Mick, I used Daniel's 2Q to get a rough version of a HM training plan for tihis cycle. Do you scale the workouts? In the 3rd edition, I think he uses 1 mile = 5 min. In older versions, it was 6. To me, the 3 x 1 mile T workout race weeks doesn't seem to have a point. It's not going to make any difference to your fitness for the race. I would definitely do something to get the legs moving, but maybe use his scaling for that workout/?
Mark - you are still Mr Consistency!
Mick - 8h30m is a lot of running, very nice. Do you have nutrition figured out yet?
Fred - congrats to your son! Those .8 seconds hurt, don't they? And a very nice age grade performance for you!
Darkwave - nice race. It sounds like the crowds were fine? and you're just struggling with downhills now?
FWIW I find JD's plans work well but I don't like his taper workouts. Make of that what you will.
My week started fine but my ab pains while swimming could be felt while running. Saw a doc, he thinks it's a strain and not something worse (like a hernia which he checked for) so I'm now 4 days into 2 weeks totally off of exercise and I'm going stir crazy.
1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)
My week:
Monday- mobility & core workout
Tuesday am 6 miles on the treadmill, pm strength training
Wednesday 3.4 miles on the treadmill
Thursday rest day
Friday 6 miles with 4 x 5 min tempo and strength training (after work)
Saturday 3.5 easy
Sunday 10 with 1 easy, 4 marathon effort, 1 easy, 2 marathon effort, rest easy (well aside from the wind gusts)
Schedule was really off. Tuesday and Wednesday we had high winds and I had no desire to go outside. I finally registered for a HM, went with Salisbury since DH's friend is coming down here next weekend. I think that's probably smarter, I wind up walking around way too much in AC.
Zabano, damn, that sucks to have another injury.
darkwave, nice job on the 5k. I thought that there was some sort of walkway near water where you look at the trees? Or do people also drive slow looking at every flowering tree?
Fred, I'd guess DS is going to get the sub 22 soon. Nice job on the race.
With frozen race drinks, not sure if that is worse or setting out water bottles the night before in summer. Warm water is
Re taper: So just to clarify - the Jack Daniels 2Q plan really has three weeks of reduced mileage and the longest run in the 2nd week prior to the race is 12 miles. So I guess one could say that he has 2 1/2 weeks of taper.
HK: so I have kind of scaled it down by using the 2Q plan below my weekly mileage - i.e. I used the "up to 40miles" plan although I have been running 41-55 miles per week. I haven't scaled it by pace, but that's interesting, will go back to the book to see how that is supposed to work. I find it odd, that there isn't any marathon pace runs in the week of the race, but then its Jack Daniels. I might skip the Tempo runs altogether; I have not been close enough to taper yet, to seriously look into this Getting there though.
Zeb: hope you will feel better soon. On the nutrition side - I have only been hydrating during my long runs with occasional power gummi bears every 5k after the first 15k, but will have to start incorporating gels into my long runs too. I have totally neglected this so far. I have about 6-7 long runs left to find the magic potion. Any recommendations? My A goal is not really competitive, so some part of me thinks why should I over engineer this
HCK - thanks. If you got two good workouts in with a crazy schedule, that's a big win in my book.
Mick - It doesn't matter if it's competitive or not, it matters how big the effort is for you and what your stomach can tolerate. I personally can consume absolutely anything at easy or ultra pace. At marathon effort that changes very quickly. I personally like Science in Sport and Huma but I don't think I've ever heard a bad thing about Maurten. My experience says do a long run with quality in the second half and make sure to practice eating during that quality.
Mick, I'll exho to try the gels or whatever in your log run. I learned real quick Gu can be gross. I'd probably do something like 3 x 5 min marathon pace early week of the race. Just enough to get your legs moving, but not a true workout.
DarkWave - I like your point about practicing racing with a large field of runners. When I go back to a NYRR race with 3,000 - 5,000 people after spending most of my time in local races, there's always some mental adjustments to be made.
Mick - Tapers are always interesting in terms of how different plans approach them. I wish you luck with yours.
HCK - Nice week of work despite having the weather mess up your routine. I know what you mean about warm water. I once ran a 5k on a summer evening and was horrified to see the volunteers putting the water bottles out in the late afternoon sun. By the time we raced, I think the water was warmer than the air temperature.
Zebano - Sorry to hear about your setback. I hope it's a short one.
Thanks to everyone who provided encouragement and kind words on my 5k (and my son's result).
I was wildly optimistic in heading for the track this morning. I had a little speed, but I soon used it up and slowed noticeably after less than 2 miles. My hip also started hurting again and with that my knee was uncomfortable. The 5k on Sunday seems to have done a number on my leg. I may have to face the fact that I now need more than a week to recover from a half. I like to think that's because I've reached the point where I'm getting closer to being able to put maximum effort into a half and thus am closer to empty at the end, but I suspect age is also starting to play a role as I seem to take longer to recover from a variety of things. 4½ dissatisfying miles today. Maybe I'll run a bit this afternoon when it will be close to 60º.
I realized I hadn't posted my summary from last week. A mix of recovery from the half and then a race at the end. 22.8 miles / 36.7km / 3:48:07 One of my shorter weeks in a while.
Spring Distance Classic