2022 Advanced Racing Thread (Read 491 times)


Intl. correspondent

    Mark - JT is saying you should title your runs like I do 😂

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

    Up next: 10K corrida das 4 estacoes - Coimbra/Portugal 2023-02-05

    Tool to generate Strava weekly



      Ian: it was just because last weekend I took both days off, and pushed the long run to Monday of this week as it was a holiday here. Usually I always do the LR on Sunday so have 7 days between. And even then I don't always put "big" ones 1 week apart; usually 2 weeks apart. I did another today since I know the coming week will be low mileage.


      That makes sense then,I am hoping to do 4x20's,currently plan is the first 2 being 2 weeks apart then the last 2 a week apart so I can fit them in.

      5k 17:35,10k 36:43,10m 61:55,HM 1:24:03,Full 3:07:39


        My week:

        Weekly for period: From: 07/04/2022 To 07/10/2022

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        07/04 Morning Run 6.14 9.88 00:53:55 08:47 05:27 325
        07/05 Morning Run 7.01 11.28 01:00:42 08:40 05:23 335
        07/06 5 x 1000m 8.14 13.09 01:05:23 08:02 05:00 177
        07/07 Morning Run 5.05 8.12 00:45:44 09:03 05:38 223
        07/08 Morning Run 6.02 9.68 00:53:40 08:55 05:33 246
        07/09 Morning Run 15.01 24.15 02:15:46 09:03 05:37 1056
        07/10 Morning Run 7.06 11.36 01:00:05 08:31 05:17 292

        Total distance: 54.42mi


        For the 5x1000, targeting sub-20 5k pace of 6:26 or under. Results: 6:32, 6:33, 6:22, 6:26, 6:24. Good enough. Maybe the second one could’ve been a bit faster except I accidentally cut my recovery short from 400m to 200m. LOL. Anyway, it was hard, and I still can’t imagine running 3 miles at that pace. 

        The 15 miler had some major hilliness and kind of sucked. I keep telling myself it’s good for me. 





          That makes sense then,I am hoping to do 4x20's,currently plan is the first 2 being 2 weeks apart then the last 2 a week apart so I can fit them in.


          Pretty much what JT said. There may be times where one weekend you need to do your LR on Sunday and the next one on Saturday, or vice versa. Whether the LRs are 6 or 8 days apart doesn’t matter too much. But if you plan on keeping weekly mileage at 50, theoretically a 20 miler puts some extra stress on you, at 40% of total. Not to say you shouldn’t do them, but be judicious. Keeping them 2 weeks apart is a good idea. I wouldn’t necessarily do those last two a week apart just to get the 4th one in; staying healthy is more important than getting an extra 20-miler. But IDK your history, if this is normal for you then go for it.



          Hot Weather Complainer

            mmerkle - Nice result and cracking pace in what is an odd distance.


            Mark - Great week.  There's no way I could have left that 10 metres on the table.  I had the crazy GPS on Wednesday where Garmin had me criss crossing a busy road and running through streams and trees.  It forced me to run my repeats by effort which I think I got right so maybe it was a good thing.


            Ian - Nice week and very good result.  Sounds to me like with a taper and nicer running weather you'd pretty comfortably go under 1:30.


            JT - Pretty impressive week with those 2 20 milers.


            Flavio - Good to see your mileage getting back up there.  That's a nice amount of climbing on your long run.


            Dave - Are you going to have a crack at a 5km race?  I've had workouts where I've done an extra repeat or a shorter recovery and only noticed when reviewing my splits.  You must have been in the zone.


            me - Continued my slow build of mileage, still 12 weeks away from race day.  I'll have a down week now and then build up to a higher ceiling I think.  I'm going on holiday for a week in August which will be good timing for my next down week.


            My 2 workouts went really well this week, feeling very comfortable.  No cramp issues on my long run this time - I had one electrolyte drink, water and 2 gels but I also just felt really good and it was one of those days where I knew early that I this was going to be a good day.  Last week I had the cramp on my inside left thigh - none of that this week but I did notice it was a bit sore a couple of hours after the long run, so there is a potential imbalance or issue there to keep an eye on.



            Weekly for period: From: 04/07/2022 To 10/07/2022

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            04/07 Warm up 0.33 0.53 00:03:10 09:36 05:58 0
            04/07 Easy pace 8.80 14.16 01:11:41 08:09 05:04 20
            04/07 Strides 0.75 1.20 00:06:02 08:03 05:02 0
            06/07 Warm up 0.35 0.56 00:03:23 09:40 06:02 0
            06/07 16km incl. 8 x (800m @ 4:07-10, 200m recovery) 10.12 16.28 01:14:54 07:24 04:36 13
            07/07 Recovery 6.62 10.66 00:58:14 08:48 05:28 15
            08/07 Warm up 0.32 0.51 00:03:02 09:29 05:57 0
            08/07 Easy pace 7.57 12.18 01:01:31 08:08 05:03 11
            08/07 Strides 0.74 1.19 00:05:36 07:34 04:42 0
            09/07 Warm up 0.34 0.55 00:03:11 09:22 05:47 0
            09/07 Long incl. 4 x (1km @ 4:30/km, 2km @ 4:50/km) 20.05 32.26 02:39:11 07:56 04:56 35
            10/07 Recovery 5.09 8.19 00:45:36 08:58 05:34 10

            Total distance: 98.27km (61.07 miles)

            5km: 18:53 12/22 │ 10km: 40:49 2/22 │ HM: 1:27:32* 5/22 │ M: 3:35:02 10/22

            *Net Downhill.  Flat course PR:  1:29:25 6/16

            Upcoming Races:

            Motorway Half Marathon February 26, 2023, City to Surf 12km March 19, 2023, Christchurch Marathon April 16, 2023

            cinnamon girl

              M: off
              T: 75 min +strides
              W: 5 x 1k (3:37, 3:35, 3:40, 3:40, 3:42) w/2:30 rest
              T: 80 min
              F: 80 min
              S: 6 mi
              S: 20 mi (8:05)

              Hit both ends this week. There was a hot tub session in there but I can’t remember which day.


              JT - Austria??! COOL!! Those are going to be amazing runs! And super nice long run today.


              Dave - i agree, hilly-ness in a long run is good for you. well done!


              Flavio - I think you would have ran over 40 miles in a 7 day stretch prior to this since October - just not the Monday through Sunday deal, no?


              Nap time


              Mar: Oakland Half 1:28:59                       

              Aug: Lake Merced Half 1:28:14                

              Oct: Rogue Half 1:27:14






                Dave - Are you going to have a crack at a 5km race?  I've had workouts where I've done an extra repeat or a shorter recovery and only noticed when reviewing my splits.  You must have been in the zone.




                I have a 5k race planned on 7/23. 
                My track workouts often have everything in increments of 400, to make things easy for counting laps and using the manual lap button on my watch. Of course 1000 takes an extra half lap, not too hard for counting, but once I hit the usual lap point I hit the button and started running out of habit. I only noticed when I didn’t finish the second 1000 on the opposite side. I knew my first recovery must have been either 200 or 600.



                Mother of Cats

                  MMerkle - looks like you ran the last ~1200m of that race at 5:30 pace, which was notably faster than the other 3 miles.  So arguably you didn't slack off that much.  And one could also argue (though it depends on the runner) that using a downhill to catch your breath and recharge is an effective strategy.


                  DavePNW - "Anyway, it was hard, and I still can’t imagine running 3 miles at that pace."  - such is race day magic.  Taper and competition can work magic.


                  SteveCHCH - I'm glad to hear the cramp didn't screw up another run.  That long run looks really solid.


                  Flavio - congrats on a strong week (in multiple senses)


                  JTReeves  - safe travels.


                  MarkyMark - I don't know whether to be shocked or impressed that you didn't go out and run 10 meters


                  Ian - good job on the half and the solid weekly mileage.


                  Cinnamon- nice solid week for you.




                  My week:

                  62 miles running, 3 hours pool-running, and 1500 yards swimming.

                  M: 90 minutes pool-running and upper body weights/core.
                  T: 12 miles, including 3x(1200, 800, 400) in 5:15, 3:25, 1:42; 5:03, 3:20, 1:39; 4:59, 3:16, 95. Recoveries were 2:4x-2:5x after the 1200s and 800s and 1:3x after the 400s. Followed with leg strengthwork, and 500 yards recovery swimming.
                  W: 11 miles (9:49), streaming yoga, and drills/strides.
                  Th: 90 minutes pool-running and upper body weights/core.
                  F: 12 miles, including a mixed workout of 3x10 seconds hard on a 6% hill, then 2x3200m on the track with ~5:30 jog (splits 14:18 and 14:10), jogged back to hill for 6 hill repeats, each lasting 20-30 seconds, with two sets of easy effort, moderate effort, hard effort, before returning to track for 4x200m in 48, 47, 47, and 47 with 200m slow jog recovery.. Followed with leg strengthwork and 500 meters recovery swimming.
                  Sa: 9 miles (9:54), drills/strides, upper body weights/core, 3 miles on treadmill (9:37).
                  Su: 14.5 miles progressive, split as first 5 miles averaging (9:38), next 4.5 miles averaging 8:23, next 5 miles averaging 7:34 and then a half-mile jog. Followed with leg strengthwork, and 500 yards recovery swimming.


                  Gait is feeling much improved (though not perfect).  I feel like much of my limiter now is just lack of specific fitness, which is a good thing.


                  I was really happy with that 3 mile treadmill run on Saturday.   In the past, my gait issues have been amplified by the treadmill, but on Saturday I was able to hop on and just jog three miles like a normal person without having to touch the front panel for balance occasionally.   It's a small thing, but it felt awesome to be normal.

                  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 week. I do wish you'd list what your workout runs are in the titles, it would be great to know the details of what a speedster like you is doing! You can still start them like you are now, just something like "That run where I did  6 x 800m @ X:XX".



                    Haha yes I adopted the RP run-title philosophy 18 months or so ago and mostly title them something amusing or interesting.


                    For reference, this week the workouts were:

                    Tues: 6 x 5 min hard / 2 easy

                    Thurs: progression run with 4km (3:51/km avg), 3km (3:39/km), 2km (3:28/km), 1km (3:17/km), 1km (3:11/km) with 400m recoveries.

                    Sat: 2 x 1 mile steady, 2 x 400m all out, 2 x 1 mile steady


                    I tend to run workouts to effort rather than pace targets so I don't normally clock each interval, but sometimes I'll have a look afterwards and see what it came up at.

                    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: Clevedon Country Half Marathon, 5 Feb

                    "CONSISTENCY IS KING"


                    Running Musician

                      Mark - Running workouts to effort is still something I can't do.  I'd be going too fast at the start and not have enough left at the end, and thus not get the intended benefit of the workout.  I guess that's something I need to keep working on.


                      DW - Nice week and good to hear of the improvements with your gait issues.


                      Dave - I get what you mean about 400m increments.  (I'm slow enough that I can check my pace every 200m to make sure I'm not slacking off. )


                      Cinnamon - Nice workouts.  I hope the nap was restorative.


                      Steve - Cutback weeks are good too.  Nice job on your workouts.


                      Flavio - Good job topping 40.  I hope to get there soon.


                      JT - I've been there (moving long runs so two are in the same week).


                      Ian - Nice job on the impromptu half.


                      10 miles this morning with 500' of elevation (climbed up the ridge north of town and a bit down the far side before coming back) on a very nice morning, especially for July.  One more nice day and then summer will be coming with a vengeance.


                      38.1 miles for the week.


                      Date ▼ Course Type Distance Duration Pace Temp
                      7/10/2022   Easy 10.0 mi 1:42:11 10:14 64
                      7/9/2022   Easy 6.1 mi 1:02:34 10:16 70
                      7/8/2022   Easy 6.0 mi 1:00:44 10:08 66
                      7/7/2022   Pace 7.0 mi 1:05:05 9:18 71
                      7/5/2022   Easy 4.0 mi 42:28 10:37 69

                      Cranford Firecracker 4 Miler

                      Race 4.0 mi 31:36 7:54 72
                      7/4/2022   Easy 1.0 mi 10:11 10:12 70
                      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): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12

                        Cinnamon girl


                        What are these hot tub sessions? Are they for recovery I'm guessing?


                        Thanks for the input Steve and Darkwave.


                        Intl. correspondent

                          Dave - I assume you don’t program your workouts on your Garmin watch? Cause I do that and then it splits automatically.

                          I was thinking I had run some hills, but I can see you just said: “hold my beer” 😂


                          Steve - And that’s why you won’t put too much emphasis on a single workout, it balances out in the long term.


                          Cinnamon - In fact I think it was only a few weeks ago that I managed to run 30 miles.

                          Those 1000s are fast! Thanks for doing the logical think and reporting them by repetition duration instead of pace Smile


                          DW - fingers crossed you seem to be on the mend finally after nearly 2 years.


                          me - I'm quite happy to report that I managed to do 4x12 deadlift with 40kg 88lb and it was EASY. I seem to be on my way back to deadlifting my own body weight which would be a major break through for me.

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

                          Up next: 10K corrida das 4 estacoes - Coimbra/Portugal 2023-02-05

                          Tool to generate Strava weekly

                            Flavio: Nice job cracking 40 miles. I need to remember your elevation is in meters, then it looks more impressive. 


                            Ian: I agree with what Dave said; maybe be careful putting the final two 20 milers a week apart, unless you are used to that. I used to do 20-22 milers almost every weekend and was scolded severely by JMac (rightly so) that this was too much. I think it led to burnout by race day on a few occasions. It's a fine balance of what you can take and still recover from.


                            Dave: Ouch on that accidental 200m recovery! Nice paces for the 1000's.


                            Steve: Strong workouts there. It's a great feeling when they just click and go easily. Enjoy the down week.


                            Cinnamon: Nice work to hit both ends, VO2 max and long run (I assume that's what you meant?). I need to get in some of the speedy work but it will have to wait till next week; I'm not any good for doing workouts when travelling.


                            Darkwave: Great to hear you're feeling close to normal form! Hoping it continues this direction.


                            Mark: Thanks for the breakdown of the workouts. You're one of those zen runners not timing intervals.  When I look at it on strava, it just looks like super fast and fast for your reps and recoveries!


                            Fred: Nice 10 miler; it certainly was a beautiful morning yesterday. Unusual for this time of year around here, but I will take it!

                            2:52:16 (2018)


                              Flavio-Nice job on the 40,what do you want as your max?

                              JT/Dave-Thanks for the advice,I've not done back to back long runs I think,will have a check,if not I won't.I feel like I'm getting in to decent shape and don't want to ruin it for the sake of 4 or 5 miles,might make the last a 22 instea(done this before)

                              5k 17:35,10k 36:43,10m 61:55,HM 1:24:03,Full 3:07:39


                              Cobra Commander Keen

                                People/things I haven't addressed in the Waltons thread:

                                Flavio - Nicely building up some more mileage.
                                "except maybe the last 400, since anaerobic energy can carry for like a minute."
                                Bother that! I don't know that I could run a 60 second 400 when rested, let alone at the end of a race of any distance further than 400m!

                                Dave - Nice workout! If sub 20 fitness isn't there now, it's not far off at all. Do you have a race in mind?

                                Cinnamon - Solid week, and some quite speedy 1ks in there, to boot.

                                Copypasta from the Waltons thread:

                                Pretty good week, though some poor sleep duration and/or quality in the days after my workout are causing some extra fatigue. My track workout was a repeat of one I did a couple weeks prior. I thought I ran the first a bit too easy (accounting for temps), so figured I'd stick with the same targets to accommodate temps were about 10F/2.5C higher for this workout, but I ended up executing this one better and an average of 2 sec/800m faster than the first time as well.


                                Weekly for period: From: 07/04/2022 To 07/10/2022

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                07/04 4 hawks, 4 rabbits, 2 ornate box turtles, & 1 deer (6 strides) 14.01 22.53 01:54:13 08:09 05:04 620
                                07/05 4 scissor-tailed flycatchers 8.00 12.88 01:12:55 09:07 05:40 354
                                07/06 Trying to beat the crowd. 4.10 6.59 00:33:55 08:16 05:09 115
                                07/06 3x (4x 800m) progressive 9.32 15.00 01:06:16 07:07 04:25 0
                                07/06 Heading home 3.25 5.24 00:26:17 08:05 05:01 190
                                07/06 Toasty 4.05 6.52 00:35:55 08:52 05:31 220
                                07/07 2 Mississippi kites & 1 hawk 8.00 12.88 01:11:58 09:00 05:35 299
                                07/08 5 rabbits, 4 hawks, 1 owl, & 1 deer (1 stride) 11.00 17.70 01:35:19 08:40 05:23 499
                                07/08 More (heat) doping in honor of Le Tour 4.10 6.60 00:35:39 08:42 05:24 180
                                07/09 1 rabbit 4.10 6.60 00:37:22 09:07 05:40 151
                                07/10 6 deer (6 progressive effort miles), 4 rabbits, & 1 yellow mud turtle 16.10 25.91 02:06:06 07:50 04:52 512

                                Total distance: 86.05mi

                                5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22


                                Upcoming Races:


                                Heartland 50 - May 6