Competitive Jerks Racing and Training - 2023 (Read 573 times)

Mikkey


Mmmm Bop

    Mikkey - Yeah I think there's something in that but the key factor I'm finding is being better prepared than ever.  Next week is a good test because I've made it my main goal race of the year (after the marathons) and put a bit of pressure on to qualify for NY.  Hopefully I can avoid Covid on the plane (got my 7th booster today!  Or is it the 8th...).

     

     

     

    πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

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

       

      I’ll be a fentanyl addict by the time I get the greyhound from San Fransisco up to Sacramento….so I’ll be making it easy for you. 

       

      LOL we will see you in the Netflix show about the SF triathlon of shooting, panhandling and shoplifting. Welcome to the Hotel California!

      HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

       

      2024 Goals: run a FM & HM + stay healthy!

      flavio80


      Intl. correspondent

         

        LOL we will see you in the Netflix show about the SF triathlon of shooting, panhandling and shoplifting. Welcome to the Hotel California!

        πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

         

        Random notes:

        We had an amazing time watching the finals of the Diamond League the last 2 days.

        The highlight must have been Gudaf Tsegay struggling by the 3rd km only to find an extra gear around the 4th km and eventually manage to break the 5k world record. Not only that, she did look like she was breaking a world record, she was gasping for air that last km and collapsed to the ground and laid there motionless for a while after crossing the finish line.

         

        Also, we've now watched 3 episodes already from the first season of the "Team Ingebrigtsen" TV series.

        It gives a ton of insight into all the preparation involved for elite athletes, and the pressure they're under.

        It's super interesting seeing how much Filip struggles for being on the shadow of Henrik.

        And how Henrik is hampered by injuries and can never live up to his potential.

        All the way to a then 13 year old Jakob, saying his dream is to be faster than older brother Henrik, and he hopes to achieve that when he's 20 years old.

        There are a ton of amusing moments. One of the most amusing though, is that it took us over 30 minutes of the first episode to realize the person on the screen is a younger Henrik, and not Jakob. Current Jakob is a near clone of younger Henrik.

        There are more siblings on the family, they're 7 children. Older brother Christopher, and 3rd child Martin gave up sports quite early.

        Ingrid seems to have quit athletics as of 2 years ago, I suppose the pressure to perform when your brothers are world class athletes was too much.

         

        Last but not least, is it only me or are the pole vaulter Katie Moon and actress Alison Wright twins separated at birth?

        Katie Moon:

        Katie Moon

        Alison Wright

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

        Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race

        Tool to generate Strava weekly

        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.

             

            Dave - Great stuff, enjoyed the report.  That pitch black tunnel, do you wear a headlamp?  That would throw me a bit mid race. 

             

            Steve - yes, and it is kind of disorienting. I’m not a fan. Even with a lamp, unless it’s a super-powerful one designed for a 24-hour trail race through the woods, the visibility is not great. It’s a rough surface, and the whole way I’m worried about tripping on a rock or stepping in a hole. Plus for those of us who do not run purely by feel, you can’t trust your watch. There are a few places along this trail where the various races can start/finish. The most common start (because there’s a big parking lot) is about a half mile before the tunnel, so many of the races head into the tunnel right away. I like that this one does a 5 mile out & back first, so you can get a feel for your pace before hitting the tunnel. The half I did starts after the tunnel so completely avoids it, which is one of the reasons I picked it. The downside is that the starting area is more remote. You need to park somewhere else, then take a bus, which drops you off at a spot where you have to hike a rough trail 1+ mile uphill to get to the start.

             

            As a side note—the fact that there are a limited number of entry points makes it a challenge for aid station volunteers. They have a water stop every 2 miles, but for many of them, you need to hike/run/bike several miles to get there. They are always sending emails up until race day with desperate pleas for volunteers. And whoever signed up for mile 12 at this race didn’t make it there!

            Dave

            AndyTN


            Overweight per CDC BMI

              Andy - is there an opportunity to up your mileage? To me, a 16 mile LR on 50+ mpw is ideal. That’s a big jump from 30, but maybe 13-14 on 40-45 mpw is possible?.

              Dave great work on the 3:14 PR. You will be getting your Moose Mug in 8-10 years with this continued PR progression.

               

              Yeah, I guess I wasn't clear that I would be increasing my mileage too. I am not like Keen and be able to have huge mileage weeks during the hottest part of summer. Now that the temps are much nicer and I have my 10k PR checked off, I will be shooting for +40 miles per week for a while. I may be able to get a couple 50-mile weeks in there but I am not going to have the time or legs to do more than 50. The 30 mpw was just what I have averaged this year.

               

              I went out yesterday morning for a 13-mile run but had to stop after 10.5 because my piriformis was hurting because of the 10k race. I felt I could have done 5 more miles endurance wise but I didn't want to push myself into even more pain. I normally have a minimum run distance of 6 miles, even on easy days, so I will change that to minimum of 8 miles. The XC practices with the kids are fun and help me mix it up but I normally only get 3 miles during the 80-minute practice so I will need to be sure to get in 4-6 miles before or after.

              Memphis / 38 male

              5k - 20:39 / 10k - 43:48 / Half - 1:34:47 / Full - 3:38:10

              CommanderKeen


              Cobra Commander Keen

                Dave - Killer PR, I'm so psyched for you. I've got the RR queued up for when work is slow today.


                Andy - Off 30mpw I probably wouldn't run more than 13 or 14 if I felt really good, and if I threw in some HMe miles in there I probably wouldn't do more than 4 - maybe 5 if I was feeling frisky.


                Merkle - Looking to break 2:50 next year? Awesome. Do you have any potential goal races in mind?
                I guess I have some work to do to keep up with you.


                Steve - I enjoyed the RR, thanks, and congratulations on the shiny PR.
                Has your 5g reception improved with the 8th booster, or is it still as lackluster as mine?


                Mark - Nice week.


                Cal - We say "casual" because for all but a very small subset of the population a marathon distance run is a massive effort only done once or twice per year. Knocking one out in the course of a regular training week, despite fatigue, etc. afterwards, is pretty casual.


                DWave - Nice week, and I really liked the pace/effort progression in that half.

                 

                 

                 

                I’ll be a fentanyl addict by the time I get the greyhound from San Fransisco up to Sacramento….so I’ll be making it easy for you. 

                 

                Having fairly recently been in SF, I got a good chuckle out of this.

                 

                 

                Another one in the books, maybe 1.5-2 more big weeks to go. I did have just shy of 120 miles for a rolling week again thanks to having moved the previous week's LR to Sunday. I am loving our somewhat cooler temps in the mornings.

                 

                 

                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 Nothing out in the rain 12.05 19.39 01:49:02 09:03 05:37 722
                09/11 1 hawk 5.15 8.29 00:47:23 09:12 05:43 272
                09/12 1 owl & 1 skunk 9.01 14.49 01:26:55 09:39 06:00 472
                09/12 2 hawks 5.05 8.13 00:48:01 09:30 05:54 259
                09/13 8mi HMe 13.85 22.29 01:40:54 07:17 04:32 351
                09/13 1 frog 5.05 8.13 00:42:29 08:25 05:14 256
                09/14 1 skunk 10.15 16.34 01:38:23 09:42 06:01 512
                09/15 1 owl 15.05 24.22 02:12:05 08:47 05:27 623
                09/15 1 three-toed box turtle 5.05 8.13 00:42:36 08:26 05:14 213
                09/16 2 owls & about a dozen terrestrial critters it wasn't light enough to identify 19.15 30.82 02:40:19 08:22 05:12 1152
                09/17 1 hawk & 1 tarantula 6.05 9.74 00:53:38 08:52 05:30 312

                Totals: Time: 15:21:45 - πŸ¦…Imperial: 105.63 mi - Metric: 169.95 km

                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:

                 

                OKC Memorial 5k - April 27

                Bun Run 5k - May 4

                 

                Running Problem


                Problem Child

                  3:14:03 for PR, 1st AG, with 1 min negative split. Strong finish despite the heat, very happy.

                   

                  CONGRATULATIONS!!!!!

                  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

                  Running Problem


                  Problem Child

                     

                     

                     

                    Here's a question for the group. If you think downhill PRs don't count, but PRs running carbon-plate shoes do, what's the difference?

                    The new kid on the block is new and everyone grew up hating the kid everyone hates.

                     

                     

                    My PR is on a downhill course. I ran it in carbon fiber shoes. I was called a "legit marathoner" by one of the fastest guys in this social club. I count it as a PR. I don't understand the rules so I just go running.

                    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

                    Running Problem


                    Problem Child

                      darkwave execution is typically the goal in your tune up races, correct? Time, if I remember correctly, is sort of a second goal and the tune up is about how everything ties together.

                       

                      dave good read. Glad you ripped off faster miles in the end. I'd say it shows some strength was built up in the legs. DOMS sucks from major downhill marathons. It is a major turnoff for me, and I'm sure lots of people do it for their first race without knowing how much worse it is to run a downhill mararthon on lackluster training compared to a rolling hills/flat marathon....or just training more better.

                       

                      mark late congratulations on the series victory. I loved the suit/jacket you wore in the photo online.

                       

                      fil funny comment about the SF Triathlon. Mostly because the SFGate has lots of articles about the City.

                       

                      MMerkle any plans to run BOSTON in 2025? I think you have a qualifier for 2024, AND 2025 at this point. Also Chicago, and you're REALLY CLOSE to a NYC qualifier for 2024. *ignores non-binary standards comment* I bet you could get it in the half marathon. Rumor has it Keen and I will be there. JMac might be healed up enough to participate, and maybe someone else from the Eastern section of America could make it. It might be like our own ComiCON type event.

                       

                      Running after races.

                      Day after marathon PR, and the start of a 365 day run streak. Three steps in I told myself "don't turn around. Just do 1 mile." You can see I opened up my stride and really dropped the hammer once I warmed up, and had some downhill.

                      https://connect.garmin.com/modern/activity/7924109294

                       

                      Day after a 50K

                      https://connect.garmin.com/modern/activity/8412246979

                       

                      Day after a 50 miler.

                      https://connect.garmin.com/modern/activity/9223210852

                       

                      The day after the 50 miler felt SIMILAR to the marathon. The difference I noticed is I actually had a totally different group of leg/hip muscles sore. The major ones were fine. It felt more like the stabilizing ones were sore. I found it "stupid" to be running the day after a 50 miler and admit it was slightly easier than a hard road marathon....just like someone said on course during the first major climb of the 50 miler.

                       

                      Flavio I LOVE the eagle. This is the first time I've seen it.

                       

                       

                      My Week.

                      I decided to run hills. I hate hills, but it seems like type 2 fun to run some hills and trails. For the weekend I had nothing planned. Just "thought up" until Friday when a local runner put something on Strava I thought looked reasonable. It was a lot of vert in the first 3.5 miles (4 km?) then a long downhill where I slipped and fell. The "fall" was more of a roll because it was really slow, and I apparently tucked and rolled pretty well. I thought I was going to hit my head on some exposed rock formation but somehow just got up, dusted myself off and had some scrapes on the hand. It would have been a "convenient" location in that it was the top of the hill so going back to the truck would have been easier than needing to climb 1km of vert. It was actually near the dirt road so if it was REAL bad my buddy could have driven to get me or an ambulance probably could have driven to me. It was a mixture of hiking the ups and running the downs. I was just shy of 10,000 ft of vertical gain according to Strava. It doesn't include my stair climbing on breaks at work. I did about 120 flights over the course of the week. Just thinking "people in flyover states can't get 10k of vert so maybe they do stairs. Do stairs count as vert?" it's a new challenge. It's different. It feels better/more appealing than doing 400m repeats at 10k PR pace. I'm really not interested in doing 6-10 miles of Marathon pace either. Typically I would.

                       

                      The trucker hat title just  came to me. I actually didn't think about wearing a trucker hat on Friday until the guy I ran with commented on bringing his. "oh...yeah I guess I should wear a trucker hat if I'm going to run some hills." One of the big white square buildings is the local Patagonia warehouse, and the one where you see two lakes is the Reno Stead airport where the Reno Air Races were this year. Last year of it due to *insert reason here*.

                       

                       

                      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 Workout 0.00 0.00 00:17:47 00:00 00:00 0
                      09/11 That time I missed my turn 9.36 15.06 01:17:05 08:14 05:07 817
                      09/11 More flights 0.00 0.00 00:25:21 00:00 00:00 0
                      09/11 Giving my advice 1.03 1.65 00:27:18 26:30 16:33 0
                      09/12 That time I didn’t 🀳 with a 13 ft tall Halloween decoration. 8.15 13.11 01:09:28 08:31 05:18 1066
                      09/13 That time I kept it under 160. 8.00 12.88 01:12:29 09:04 05:38 1086
                      09/13 Afternoon Workout 0.00 0.00 00:14:48 00:00 00:00 0
                      09/14 Morning Workout 0.00 0.00 00:14:44 00:00 00:00 0
                      09/14 That time it was better than running the ditch ‘trail’. 8.34 13.42 01:11:24 08:34 05:19 1079
                      09/14 Pruning trees 0.90 1.44 00:22:28 24:58 15:36 26
                      09/14 Remote control car ripping. 0.47 0.76 00:01:40 03:33 02:12 13
                      09/14 It’s only stupid if it doesn’t work. 0.30 0.48 00:01:24 04:40 02:55 7
                      09/15 That time I unlocked the Trucker Hat. 8.35 13.43 01:13:08 08:46 05:27 1073
                      09/16 That time my trucker hat gave me extra power. 13.22 21.28 02:54:42 13:13 08:13 4311
                      09/17 Morning Run 8.21 13.21 01:13:03 08:54 05:32 531

                      Totals: Time: 12:16:49 - πŸ¦…Imperial: 66.32 mi - Metric: 106.71 km

                      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

                        Hi πŸ‘‹

                        Flavio that series has been out for a while. I really enjoyed watching it. Henrik just ran a sub 7.35 3k so I guess he's not finished yet ! A very organized hard working family for sure.

                        I haven't seen that 5k sounds incredible. The mile was amazing. Sam Tanner lives near me and he came 11th in 3.49 ! Jakob and Yared were in another league.

                         

                        Dave nice job on the marathon. I got my first carbon plated shoes about 2 years after the initial Vaporfly 4%. One of my running mates was real salty about it and said it was cheating. I was uncomfortable about them at first but now accept they are the norm.

                        I think with downhill course it depends how much it aids. Boston seems to have plenty of challenges. Most people who set prs there count them.

                        Its like running a point to point course with a tailwind, of course it's going to help.

                         

                        Also what is the definition of hobby jogger 

                        I feel it's a runner who doesn't run for times or to get faster but just for fitness.

                        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 "      

                         

                          I use hobbyjogger to describe anyone who doesn’t do it for a living. Which is all of us AFAIK.

                          Dave

                          Mikkey


                          Mmmm Bop

                             

                             

                             Here's a question for the group. If you think downhill PRs don't count, but PRs running carbon-plate shoes do, what's the difference?

                             

                             

                            I’ve always called them cheater shoes simply because they’re so ridiculously fast and I acknowledge that my “PR” would’ve been around 3min slower in non cheater shoes. At least my second fasted marathon was only 37 seconds slower in Nike Lunaracers.    I feel sorry for the older runners like wcrunner/longboat who never got to race in them when they were at their peak!

                            I’m out of the loop with the latest cheater shoes and googled to see that there is now a Nike Next 3%. Anyone raced in them and is there much difference between the 2%?

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

                              That's fair enough although alot of hobby joggers have coaches, run 70 plus miles per week etc and wear 1 inch split seam shorts 

                               

                              I use hobbyjogger to describe anyone who doesn’t do it for a living. Which is all of us AFAIK.

                              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 "      

                               

                                Mikkey those Lunaracers felt so fast. I remember getting my first pair and couldn't believe how light they were.

                                Apparently adidas have just released a 4oz racer that costs 400 pounds uk and is only good for a warmup and marathon 

                                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 "