Competitive Jerks Racing and Training - 2023 (Read 572 times)

    Yeah there's definitely much faster folk out there sub 18 for sure

    55+ PBs 5k 18:36 June 3rd TT

    " If you don't use it you lose it,  but if you use it, it wears out.

    Somewhere in between is about right "      

     


    Resident Historian

      It's mindblowing to think Komen ran 2 back to back sub 4s \

       

       

      Jakob Ingebritsen will take a shot at that 2-mile record at the Paris Diamond League track meet next Friday. Based on his 3000m time, I think he can break it,

      Sub-18's for M 55-59 5k are not common. At the Carlsbad 5000 (the standard for fast 5k's ib the US) this year, only the winner was under 18 minutes. 18:36 would have got you 4th -- very creditable in a major race. But thre's always someone faster; John Loftus -- irunforbeer on the old forums -- ran 16:34 FTW in 55-59 at Carlsbad a few years back.

      Had my knee tendon surgery yesterday. It went well, but man is it painful now -- as one would expect when only the staples/sutures are holding the quad muscle to the patella. I wasn't able to sleep more than an hour last night, but it's been better this afternoon. Now lying on the bad with ice packs from thigh to ankle. I need to do more than that in the next few days, I'm driving my wife crazy.


      Neil

      --------------------------------------------------------------------------------------------------
      “Some people will tell you that slow is good – but I'm here to tell you that fast is better. I've always believed this, in spite of the trouble it's caused me. - Hunter S. Thompson

        Good to hear the surgery went well Longboat and kudos to your poor wife 

         

        I'm not going to wish Steve good luck as it's low key and I don't want to put pressure on him 

        55+ PBs 5k 18:36 June 3rd TT

        " If you don't use it you lose it,  but if you use it, it wears out.

        Somewhere in between is about right "      

         

        Fishyone


          Same from me longboat.  Glad the surgery went well and best wishes on the recovery. It may be a lot of Netflix and Youtube for a little while.

          5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:24:37 (2023), full 2:58:36 (2015) 

          wcrunner2


          Are we there, yet?

            Sub-18's for M 55-59 5k are not common. At the Carlsbad 5000 (the standard for fast 5k's ib the US) this year, only the winner was under 18 minutes. 18:36 would have got you 4th -- very creditable in a major race. But thre's always someone faster; John Loftus -- irunforbeer on the old forums -- ran 16:34 FTW in 55-59 at Carlsbad a few years back.

             

            Late last month a Philadelphia area age group running legend, Norm Green, passed away at 90.  He's another local runner whom I competed with for many years, or should I say chased after even though he was 15 years older.  Apparently he never set a 5K record, but the link lists his many age group records from 8K up to the marathon.


            https://mausatf.org/wp-content/uploads/2023/05/Norm-brochure.pdf#:~:text=He%20broke%20dozens%20of%20national%20age%20group%20records,Runner%20of%20the%20Year%20in%20his%20age%20division.

             2024 Races:

                  03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles

                  05/11 - D3 50K
                  05/25 - What the Duck 12-Hour

                  06/17 - 6 Days in the Dome 12-Hour.

             

             

                 

            Marky_Mark_17


              Hey all, haven't been on here a lot this week, but just dropping by to say we had a healthy baby girl, Claudia (as some of you already picked up from Strava). Mum and her are doing well and hopefully out of hospital tomorrow. I managed to squeak a few miles in last week but nothing to write home about, just keeping the legs ticking over.

              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: Maraetai HM, 10 Mar, DNF

              Up next: Waterfront HM, 7 Apr

              "CONSISTENCY IS KING"

              dpschumacher


              5 months til Masters

                Congrats Mark- saw it in Strava. Healthy and happy is all you can ever want. Hoping the best for your family and welcome to the "we have two kids what is this more than 5 hours of sleep people speak of" club.

                2023 Goals

                Marathon Sub 2:37 (CIM) 2:41:18

                10k Sub 35:00 (Victory 10k 34:19)

                5k Sub 16:00 (Hot Dash 5k in March (16:48), Brian Kraft in May (16:20), Twilight 5000 in July and August (16:20/16:25 Both heat index 102-103F)

                Sub 1:16 Half Marathon  City of Lakes Half Marathon 1:15:47)

                Sub 56:30 in 10 mile (Twin Cities 10 mile, Canceled due to weather, 56:35 as a workout)

                 

                2024 Goals

                Sub 2:37 Marathon

                Sub 1:15 Half

                Sub 34 10k

                Sub 16 5k

                 

                 

                  Great news Mark 

                   

                  Steve sorry to hear about the marathon today but personally I judge you by your training and determination which are A+.

                   

                  My week cut a bit short as I went kayakfishing instead of longrunning today.

                  Yesterday's 5k TT was a huge confidence booster and has really lifted my running motivation.

                   

                  Weekly for period: From: 29/05/2023 To 04/06/2023

                  <caption>Weekly Grid</caption>
                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  29/05 Morning Run with Grayson 4.98 8.01 00:41:26 08:19 05:10 26
                  30/05 4k warmup 1k@10k 1k@5kx3 1k@10k 2k cool down 400m jog recoveries 7.47 12.01 00:55:18 07:24 04:36 2
                  31/05 Morning Run 4.98 8.01 00:43:30 08:44 05:26 2
                  02/06 Morning Run 6.22 10.01 00:50:01 08:02 05:00 2
                  03/06 Impromptu 5k time trial 18:36 6.23 10.02 00:43:43 07:01 04:22 2
                  04/06 Afternoon Run 7.47 12.02 01:06:23 08:53 05:31 9

                  Total distance: 60.08km

                  55+ PBs 5k 18:36 June 3rd TT

                  " If you don't use it you lose it,  but if you use it, it wears out.

                  Somewhere in between is about right "      

                   

                  flavio80


                  Intl. correspondent

                    Mmerkle - Ah I see, higher education stipends. If it makes you feel better, in Brazil they get about $300 per month. Granted rent is much lower there, but supermarket, restaurant, gas and electronics are much more expensive there.
                    Thanks for the race report, that's a very impressive time for a 2 miler.

                    Piwi - I have no doubt you can still go sub 18 if you set your mind to do it. That's a wonderful result.

                    Mark - Congratulations to the family, may Claudia live a long and prosper life!

                    Steve - That was a good result despite the annoying cramps.

                    Note how you were able to overcome the first wave of cramps this time, but not the second.

                    I believe you took all the correct steps towards improving your marathon time, the result will come, though maybe you'd want to take a break for a little while now.

                     

                    me - Another nice week. When we went to Toulouse I walked like a maniac on Saturday then had dead legs for the long run, so this time in Bordeaux I ran the long run on the Saturday. Check Mate!

                    Weekly for period: From: 05/29/2023 To 06/04/2023

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in ft
                    05/29 30'E 3.65 5.87 00:30:00 08:13 05:07 154
                    05/30 80'E + 6x100m strides 10.52 16.93 01:26:00 08:10 05:05 472
                    05/31 60'E + 6x100m strides 8.34 13.42 01:06:00 07:55 04:55 351
                    06/01 6x (1000m w 2:30 rest) avg 3:40/5:52 8.37 13.46 01:01:00 07:17 04:32 269
                    06/02 35'E 4.40 7.07 00:35:00 07:57 04:57 197
                    06/03 2h20 Long Run - Bienvenue à Bordeaux 🇲🇫 16.71 26.89 02:19:41 08:22 05:12 213
                    06/04 75'E + 10x100m strides - Au revoir Bordeaux 9.92 15.96 01:21:56 08:16 05:08 151

                    Total distance: 61.90mi

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

                    Up next: no idea

                    Tool to generate Strava weekly

                    darkwave


                    Mother of Cats

                      DWave - Do you think you might be up for another run or something between the 11th and 13th?

                       

                      So, on the 11th I was going to do 14 progressive, on the 12th I pool-run, and on the 13th I have my last track workout before the half-marathon.  Any interest in joining me on the 11th?  (I'll be progressing down to about 7:20-7:30 ish for the last 4 miles, which should be easy for you)

                      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.

                      darkwave


                      Mother of Cats

                        Whoops - sent too soon.  Here are the rest of my comments:

                         

                        MMerkle - I think that was a good race.  IIRC, this is your first race since the marathon, and 2 miles on the track seems like a tough way to rip off that bandaid.  I've always found that it takes a bit of time to transition between marathon fitness and speedy fitness.

                         

                        Longboat - like the others, I'm glad that it went well.  I hope you heal quickly and well, and keep checking in.

                         

                        Marky_Mark - good to hear that it all went well!  Congratulations!!!!

                         

                        Piwi  - nice to just casually drop an 18:3x 5K.  I'm impressed.

                         

                        DPS - good to see you here!  Are you doing Grandma's this year?

                         

                        Flavio - very smart to rework the schedule.

                        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.

                        darkwave


                        Mother of Cats

                          54 miles running, ~1000 yards swimming and 3 hours pool-running.
                          M: 90 minutes pool-running and streaming yoga.
                          T: 8.5 miles, including an 800 in 3:23 (pulled the plug on the workout), followed by upper body strengthwork and core.
                          W: 10 miles, including 16x400m with 100m float. The 400s averaged 1:41 and the 100m float averaged 31 seconds. Followed with leg strengthwork and 500 yards recovery swimming.
                          Th: 90 minutes pool-running and streaming yoga.
                          F: 1.5 miles very easy (9:41) and 9 miles easy (9:33) plus drills and strides.
                          Sa: 14.5 miles, with 2x4 miles at marathon effort in 30:01 (7:30 pace) and 29:54 (7:29 pace). Followed with leg strengthwork and 500 meters recovery swimming.
                          Su: 8.5 miles very easy (9:22), drills+strides, and 2 miles very easy (8:55), followed by upper body strengthwork and core.

                           

                          The week started with a hiccup. I've been playing with the timing of the medication I take for the dystonia/neuro stuff, and tried an extra dose right before the Tuesday workout. Unfortunately, that turned out to be too much, and made the dystonia flare instead of reducing it. I made it through 1.5 800s, and then decided to bail and return the next day.

                           

                          So I came back on Wednesday (returning to previous medication schedule), and hopped into the team's 25x400m workout (that's 25 400m reps at 10K pace with a 100m float between each). I've always found 25 reps to be too much for me, but 16 reps is just the right amount of work, so I did that. It was a big and hard workout, but not an excessively big and hard workout, and I was pretty happy with it. The entire workout (intervals plus floats) added up to 8K in 35:09, which is not too far from tempo pace for me, so that was another indication that I got it right.

                           

                          Since I did 16x400 on Wednesday, I skipped the Friday tempo, instead timing it for my teammates (ran before and after), and just did a marathon effort workout on Saturday.

                           

                          I'm now less than 2 weeks from the Garry Bjorklund half, so I'm in maintenance mode until then. Then I'll take a few days pool-running before thinking about starting training for Chicago.

                          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.

                          Running Problem


                          Problem Child

                            I wish JMac was here to see this…

                             

                            my week…because ‘all star week’ in the 2023 group, and I had always wondered how hard this is. I learned it is time consuming, and not eating all day before a 12 mile run with little to no heat acclimation sucks. Running doubles requires lots of clothes and I don’t think I could do it in winter due to clothing restrictions (I don’t have enough) I don’t encounter in the spring.  
                            I feel disgustingly ‘fine’ much like when I ‘ram a marathon’ 13 days after Boston. Saturday and Sunday I was pushing a stroller. Wife out of town with the oldest. 

                            Weekly for period: From: 05/29/2023 To 06/04/2023

                            <caption>Weekly Grid</caption>
                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            05/29 That time I didn’t leave any white flowers. 11.70 18.83 01:36:30 08:15 05:07 561
                            05/29 Morning Hike 1.04 1.67 00:33:11 31:54 19:52 161
                            05/30 That time it’s only impressive if you don’t know how to do it. 9.59 15.43 01:18:48 08:13 05:06 535
                            05/30 That time I practiced for the RTO. 8.48 13.64 01:09:35 08:12 05:06 167
                            05/31 That time it is easier to be mediocre than great. 9.69 15.60 01:17:59 08:03 05:00 476
                            05/31 That time every mile now is one I don’t have to run later. 8.43 13.56 01:08:22 08:07 05:03 174
                            06/01 That time another double would have been easier. 12.17 19.58 01:38:30 08:06 05:02 423
                            06/02 That time I thought this was longer. 8.44 13.58 01:06:41 07:54 04:55 157
                            06/02 That time proper planning provided performances. 8.57 13.78 01:07:21 07:52 04:53 279
                            06/03 That time he was SO excited to spectate the RTO. 14.09 22.67 01:52:31 07:59 04:58 243
                            06/04 That time I went 💯 miles in a week. 9.00 14.49 01:17:45 08:38 05:22 466
                            06/04 That time I had to get home. 0.95 1.52 00:09:26 09:56 06:12 26

                            Total distance: 102.14mi

                            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 53.37 

                            5k18:xx | Marathon 2:55:22

                            Mikkey


                            Mmmm Bop

                              Piwi - Wow…18:36 5K TT is really impressive!  You are 100% capable of going sub18 if you choose to make that your goal. 🤷‍♂️

                               

                              Longboat - I hope you make a full recovery and keep posting here. 👍

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

                              SteveChCh


                              Hot Weather Complainer

                                Will catch up on everyone's posts soon.  My coach asked for an event review while it's fresh even though I wasn't keen on one.  So I'll post it here too.  Thanks all for the amazing support.

                                 

                                INSTRUCTIONS Fill in the spaces underneath each of these headings for me and I look forward to chatting about your day out on the weekend.

                                 

                                PRE RACE GOAL What was your "A" goal coming into this event?

                                 

                                Around 3:15-20, but really just to have a good race without cramp.

                                 

                                FINISHING TIME What was your finishing time?

                                 

                                3:34:49

                                 

                                FULL DAY DESCRIPTION Break down the day for me into the following subheadings and add in as much or as little detail as you like.

                                 

                                SLEEP QUALITY

                                 

                                6/10 Slept okay with a few wake ups. The week leading up was okay too, probably would have liked a bit more though.

                                 

                                PRE RACE ROUTINE (what you did before you left the house)

                                 

                                Up about 5am for breakfast and shower etc. Left at 7am. Everything went as planned, no rushing or stress.

                                 

                                TRAVEL 10/10

                                 

                                Easy 20 minute drive, arrived at 7:25am so plenty of time to warm up and relax.

                                 

                                WARM UP

                                 

                                10/10 Felt good, no obvious niggles.

                                 

                                THE RACE (what happened? when did it happen? ie "I felt great at the 24km aid station")

                                 

                                The first lap was pretty good. From about 5km onwards I felt a weird soreness in my left groin which gradually got a bit worse. What is it with these races and feeling a new niggle I've never felt before? It gave me some negative thoughts but I used Quinny's techniques to let them float away. The second half of the lap had a slight tailwind and some very minor downhills and I started feeling pretty good. Saw Beth for drinks at 7km and 17km, she told me I looked good. I took gels every 30 mins and after 17km I felt a little sick for about 5 mins, I assumed because I'd taken on so much sugar. The end of the lap joined up with the slower 10km walkers and did a loop of the start/finish area which gave me a real boost.

                                 

                                On the way back out there was plenty of support from 10km walkers. This part of the race felt amazing, from 21km-25km into a headwind but I had good rhythm, and energy levels were really good. At around 25km I thought to myself I had already had issues at this point in Melbourne and Christchurch. There was a drinks station at 26km and just as I went through I felt a pain on the right of my knee and thought that feels weird. A few hundred metres later it developed into a sharp cramp on my inner quad (directly down from the sore groin).

                                 

                                It's never started there before. I couldn't believe it. Stopped and stretched and stopped my watch. Beth was going to be waiting at 27km so I knew I could pull out soon. Once it stopped I started running again and found if I went faster the pain went away. And the pain in the groin was now gone. Told Beth to head around to Old Tai Tapu Road because I was cramping and would pull out when it came on strong. I felt really good again until about 32km. I'd seen Beth a few times and she told me to work through it. But at 32km it was bad enough that if she'd been there I would have got in the car. Got going again and slowed it down to around 5:00min/km and worked out I'd still get 3:20 if I just ran that pace. Energy was fine, it was just the cramp stopping me. By the time I got to 37km I figured I was close enough to finish but the last 5km was an absolute horror show. At times I just couldn't move and the pain was excruciating.

                                 

                                Just like Melbourne I started adjusting what time I would accept. At 41km I was in so much pain I thought it would be 25-30 mins to get to the finish. It was so painful it almost made me vomit, and I'm sad to say during one of the episodes I lost control of my bladder. I got going again and managed to hobble to the finish without another stop. As I came into the final loop I saw the clock and realised I could at least beat the Melbourne time so picked it up and risked cramp in the finish chute but got there 15 seconds under.

                                 

                                FINISH (How did it feel?)

                                 

                                Pretty gutting but a relief to be able to stop.

                                 

                                NUTRITION

                                 

                                5 gels, 4 500ml electrolyte + carb drinks

                                 

                                WHAT WENT REALLY WELL?

                                 

                                Training.

                                 

                                WHAT COULD WE DEFINITELY DO BETTER NEXT TIME?

                                 

                                I'm kind of at a loss here. Why don't I have these issues in training? 3 weeks ago I did a harder session than this and crushed it. It's part mental but there must be a physical component we haven't found. I think maybe we try building the mileage to 120-140km weeks, maybe in a build phase over summer. For now I will focus on recovery and some shorter races. Beth did suggest I try a 32-35km training run, all at race pace and see what happens...I know this goes against a lot of training principles but at this stage it seems like as good an idea as any.

                                 

                                OTHER COMMENTS

                                 

                                I now have no idea whether I want to try and get to New York. I'll still go to Melbourne for the half to try and get a qualifying time but I don't know if I'll use it. I think the long term goal can be trying (yet again) to nail a good race at Christchurch in April 2024. Of course, I reserve the right over the next few weeks to retire from this distance completely...

                                5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23

                                 

                                2024 Races:

                                Motorway Half Marathon February 25, 2024 1:29:55

                                Christchurch Half-Marathon April 21, 2024

                                Selwyn Marathon June 2, 2024

                                Dunedin Half Marathon September 15, 2024