2022 Advanced Racing Thread (Read 493 times)

Fishyone


    That's what I'm talking about! BEAST MODE.....I think I'm running too conservative. The image of a blue faced, arms flailing Flavio flying across the finish line.  My new garmin (I don't get to use it until x-mass LOL) has heart rate and I'm kind of scared to see what my HR actually is in some of my runs.

     

    I do think I'll try for a 2 mile warm-up jog. If I opt for the 5K I'm sure as hell not tacking on a few miles after the race.

     Fishy - 10ks are super hard, in my last 10k which was on a relatively cold day (about 12c maybe 55F) I had my heart rate over 160 for the last 8km, that is over 90% of heart rate max and approaching 95% by the last mile. Also, I tend to lose my core at around 6 or 7km and have to sort of wave with my arms from that point on, though I will many times still somehow be able to sprint at the end even if my face is turning blue due to the lack of oxygen.

    5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:29:07 (2015), full 2:58:36 (2015) 

        What kind of warmup do you suggest for a 10K?  I stretch but don't warm up for marathons or halfs at all.

       

       

      For a 10k, I do about a 2 mile easy jog, with a few strides at the end. For a half I just do a 1 mile easy jog; for a marathon my warmup consists of standing in portapotty lines and walking to the start.

      Dave

      Running Problem


      Problem Child

        My 10k warm up for a Turkey Trot was about 2 miles of jogging to settle nerves and literally warm up. With the advice of darkwave from previous years, I finished my warm up about 4 minutes before race start and selected where I wanted to be in the line up. It worked out well for me, I think, since I went sub 40 thinking I didn’t have sub 40 in me.

         

        JMac: FUCK YEAH!!!! Will it be a family trip or another solo one? Wasn’t DD2 born recently or is that later this month? I’m so far behind.

        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 52.45

        5k19:35 | Marathon 2:56:07

        JMac11


        RIP Milkman

          Interesting, is it more of a "I need to run for some time to get the wheels moving" kind of thing, or is it more of a "I like to warm up to avoid injuries" kind of thing. I admittedly do very little warm up before my races, though I have no issues getting from 0 to 400 speed in no time.

          I wonder though if the longer warm up helps with performance. And I will admit, I'm always a bit afraid that warming up too much will get my core/legs too tired to perform at the level I need. I suppose 2 miles wouldn't hurt though...

           

           

          I think it's a mix of both. Take it to the extreme: imagine running a 100 meter sprint after getting up from sitting in a chair for an hour. How would you perform? Probably terribly, let alone the risk of injury. For that distance, you would have extensive warm ups. A jog, drills, dynamic work, etc. As the distance gets longer, you need less of that.

           

          For anyone running serious mileage, there's no way that a warmup will lead to degradation of performance, except at the marathon level, where I think there's a bigger balance of needing to preserve all of the leg strength / glycogen as possible. I did warm up for about 2 or 3 minutes in a parking lot before my PR though.

           

          Think about warming up just like a taper: reducing your mileage for a race absolutely will lead to a loss in fitness. It's just that the loss is so minor compared to the gains you get from having fresher legs. That concept applies in warm ups: any sort of "loss" in strength from warming up is more than outweighed by the benefit of going into the race ready to go.

           

          For a 5K though, you absolutely should be warming up fairly extensively. VO2 is not a speed you can just jump right into.

          5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

           

          Next Race: NYC Half (3/19)

           

          JMac11


          RIP Milkman

            My 10k warm up for a Turkey Trot was about 2 miles of jogging to settle nerves and literally warm up. With the advice of darkwave from previous years, I finished my warm up about 4 minutes before race start and selected where I wanted to be in the line up. It worked out well for me, I think, since I went sub 40 thinking I didn’t have sub 40 in me.

             

            JMac: FUCK YEAH!!!! Will it be a family trip or another solo one? Wasn’t DD2 born recently or is that later this month? I’m so far behind.

             

            I like finishing my warmups about 10 minutes before the start. For hot races, more like 20, to give myself a chance to cool down.

             

            For now, it's booked as a family trip, but we will see!

             

            And yes, DD2 arrived last week on Tuesday. Everyone is doing well, thank you for asking/remembering!

            5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

             

            Next Race: NYC Half (3/19)

             

            Mikkey


            Mmmm Bop

               

               

              Jmac- Great idea I assumed I'd be near the front but should have gone up to the frontline.  It was a really small holiday themed run so my time put me at 7th overall. It felt like I was behind the entire elementary school for the first quarter mileWhat kind of warmup do you suggest for a 10K?  I stretch but don't warm up for marathons or halfs at all.

               

               

              It doesn’t matter to me if it’s a Parkrun or a marathon, I will always pogo in the corral whilst waiting for the starting gun.

               

              Once a punk rocker, always a punk rocker.

              5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

              Fishyone


                JMac- Congratulations!!  I sometimes forget just how young most of my "imaginary internet" friends are.  I can't imagine being back in the baby stage of my life.

                 

                Thanks for the warm-up advice.  I think I'll try out Dave's plan for my next run 2 miles with some strides sounds about right to get the blood flowing.  I have absolutely been screwing up by not warming up correctly.  I still doubt I'll do much before halfs or fulls but before the 5K and 10K makes so much sense.

                 

                I will NOT be doing Mikkey's warm-up however.

                5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:29:07 (2015), full 2:58:36 (2015) 

                Mikkey


                Mmmm Bop

                   

                   

                  I will NOT be doing Mikkey's warm-up however.

                   

                  And that, dear boy, is why you’ll never be drinking out of a Moose Mug. 

                  5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

                  CommanderKeen


                  Cobra Commander Keen

                    So much to catch up on. I started getting sick before heading home from the race, and have spent large portions of my days since sleeping, but I thought I'd drop something I sourced out to a ghost writer. Somewhat more detail to come later.

                     

                    Preliminary CIM race report:

                     

                    So I got off the bus, did my warm up you all saw on Strava, got in a corral, and then ran what I thought I was supposed to run.

                     

                    I met a nice lady towards the end and while I thought she was helping me I was apparently helping her. I crossed the finish line and then everything hurt.

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

                     

                    Upcoming Races:

                     

                    Heartland 50 - May 6


                    Pain is my friend

                      A little back off week. Fridays long run should have been 20 miles. But a crazy snow storm blew in and dropped 4-5 in in 2 hours. Yes I was out running in it. Saturday I ran on a indoor track at the Olympic speed skating oval used for the 2002 Olympics. 440 m track. Ran my last 3 miles at about 7:30-7:10 pace.

                       

                      Weekly for period: From: 11/28/2022 To 12/04/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      11/28 welcome back to the freezer. No more shorts and T-shirtπŸ₯ΆπŸ˜’ 7.18 11.55 00:58:43 08:11 05:05 279
                      11/28 Wild rose with Nana 4.01 6.45 00:58:54 14:41 09:08 610
                      11/29 Ice ice and more ice 10.06 16.18 01:28:24 08:47 05:28 256
                      11/30 Evening tready 5.00 8.05 00:40:35 08:07 05:02 0
                      12/01 JRP chill 10.08 16.22 01:20:29 07:59 04:58 285
                      12/02 It’s been a while since I got offered a ride while out running. It wasn’t that cold or crazy out. 15.01 24.15 02:11:48 08:47 05:27 558
                      12/03 77 turns on the hamster wheel 21.40 34.43 02:55:36 08:12 05:06 0

                      Total distance: 72.74mi

                      ATY 24   141.445 2019 1st

                      Bear 100 22:08 2021 

                      Jackpot 100 Feb 14:59 - 5th

                      St George marathon Oct 1st 2:58

                      ATY 24 130.969 2022 2nd

                       

                      Pulse endurance 12 hour 76.22 1ST CR

                      June 24 hour Six days in the Dome

                      July Backyard ultra

                      Sept Bear 100

                       

                      Fishyone


                         

                        And that, dear boy, is why you’ll never be drinking out of a Moose Mug. 

                         

                        I figure it keeps getting easier each year... When I'm 60 I'll just have to break 3 

                        5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:29:07 (2015), full 2:58:36 (2015) 

                        JMac11


                        RIP Milkman

                          That's what I keep telling myself!

                           

                           

                          I figure it keeps getting easier each year... When I'm 60 I'll just have to break 3 

                          5K: 16:37 (11/20)  |  10K: 34:49 (10/19)  |  HM: 1:14:57 (5/22)  |  FM: 2:36:31 (12/19) 

                           

                          Next Race: NYC Half (3/19)

                           

                          darkwave


                          Mother of Cats

                             

                            And that, dear boy, is why you’ll never be drinking out of a Moose Mug. 

                             

                            We're supposed to drink out of them?

                            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.

                            Fishyone


                               

                              We're supposed to drink out of them?

                               

                              DW- Is that plural for you? If so how many?

                              5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:29:07 (2015), full 2:58:36 (2015) 

                              flavio1980


                              Intl. correspondent

                                 

                                I figure it keeps getting easier each year... When I'm 60 I'll just have to break 3 

                                 

                                hahahaha, I know that feeling! I'll continue pretending this moose mug thing does not exist, out of sight, out of mind πŸ˜Ž

                                 

                                Jmac - Thanks, I don't do much running warm up, but I do some 10 minutes of moving around, leg swings, etc.
                                Congrats on the arrival of DD2, may she live a long and prosperous life! Your other daughter is called April, is DD2 going to be named "Decembria"? 🀑

                                 

                                Keen - That sounds like the perfect marathon!

                                PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

                                Up next: 21K Eco Trail Porto (https://porto.ecotrail.com/en/race-ecotrail-porto/20km)

                                Tool to generate Strava weekly