2024 The Waltons: Racing & Training Thread (Read 187 times)

Half Crazy K 2.0


    Not a whole lot to report. i ran Wed-Sun, 4 or 5 miles each day and they sucked. I'm sure some was getting over being sick, the rest was going out far too late. If it hasn't been mentioned already, the east coast is baking.

     

    Fred, something I have experienced with the messed up courses is scattered responsibility. Basically A is responsible for the course & timing, B is responsible for holding the event, maybe you have C thrown in there for kicks. I'm guessing it is a case of trying to cut costs and getting timing services only as opposed to full event management.

     

    Mark, I do have 1 race where the ignoring of the certified course was a decision by the police that was not relayed to the RD in a timely manner. They decided that the section on a main road, separated from traffic by a few cones was not a good option on a very foggy morning. Said race thought that with a switchback hill there were multiple sub 13s because it was a "fast course"  I'm guessing no sidewalks on your hill?

     

    JamesD, I would love for temps in the 80s right now.

     

    watson, good sign that your heart rate was low.

     

    Steve, ugh, sounds like the crap weather we'rre getting. My clothes are dryer coming out of the washing machine than when I come back from a run.

     

    darkwave, hopefully the weather for your track meet is less Fiji like, but I guess that's what the south is known for in the summer.

     

    mmerrkle, ejoy the concert.

    Fredford66


    Waltons ThreadLord

      Kathi - Sorry you were still under the weather and then had to deal with the hot & humid weather.

       

      mmerkle - Nice work despite the late nights (you've been going to bed about 3 hours before I get up).

       

      Darkwave - Normally I'd wonder about Alabama in summer, but it seems right now it's no worse than NJ.  Good luck at the meet.

       

      Steve - Fiji weather sounds a lot like US east coast weather these days, but at least I have a place to dry my running clothes.  Not a bad idea - sacrificing a set of running clothes like that.

       

      Watson - Glad to hear you had a good week.

       

      James - Nice workouts.  Good luck with the 5Ks next month.

       

      Mark - Good job running that hill - coming second to an Olympian is pretty good.  There are roads around here I'll only run early on Saturday or Sunday mornings due to traffic reasons.

       

      I had a decent week. My track session had the week's best weather.  My race on Thursday was warm, as usual, and as usual I felt good early so I went out fast and then 2 - 2½ miles in the heat hit me and I had a positive split 16:37/17:21 (but I run the race for the fun of being with 1,000+ other runners, so it's all good).  That wasn't even the warmest day of running for me - Sunday's 12 miler included 3 water stops during which I rung the sweat out of my shirt.  39.6 miles for me.

       

      Date Workout Type Distance Duration Pace Temp
      7/2/2024  4 x 1,200m/400m Repeats   7.2 mi 1:09:30   9:43  62
      7/3/2024   Easy   3.0 mi    32:29 10:46  64
      7/4/2024   Easy   1.3 mi    13:26 10:30  73
      7/4/2024

      Cranford Firecracker 4 Miler 

      Race   4.0 mi    33:58   8:30  74
      7/5/2024   Easy   6.0 mi 1:06:56 11:07  74
      7/6/2024   Easy   6.1 mi 1:05:47 10:45  75
      7/7/2024   Long 12.0 mi 2:06:16 10:32  78
      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 race(s): Jersey Shore Half, 9/29; Halloween Half, 10/26

       

      JamesD


      JamesD

        darkwave (or anybody else who pool runs) - I get calf or sometimes foot cramps (either leg) fairly often when I pool run, usually after about 70 minutes.  Often I can work them out and finish whatever time I had planned, but sometimes they come back worse.  That happened yesterday, and the calf was still sore during today’s run, though it didn’t seem to affect my stride or make anything worse.  Is it ok to power through cramps - and does that make me more or less likely to cramp in the future - or should I stop as soon as I feel them? 

         

        It wasn’t quite as hot & humid this week as it had been the previous couple of weeks, but still pretty hot. Tuesday marked three faster days (more than I’m used to, but not overly hard - 2T, 4x800, and 3T) out of nine, so I dialed it back a little for the next few days.  

         

        Sun - 8.6 miles PM @ 8:43, temp 84/29, TDP 158

        Mon - 96 minutes pool running

        Tues - 6.8 miles PM including 3 @ 7:07, temp 81/27, TDP 156

        Weds - 5 miles very slow TM (60:16 PM) + 0:40 walk breaks/6 min

        Thurs - 8.6 miles in park PM @8:49, temp 91/33, TDP 152

        Fri - 101 minutes pool running

        Sat - 8.6 miles AM @ ~8:33, temp 94/34, TDP 159



        Total - 37.6 miles

        YTD - 33.8 mpw



        Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

        '24 Goals: consistency, age-graded PRs, half < 1:32

        Marky_Mark_17


          Kathi - definitely no sidewalks on this hill! It was actually State Highway 1 until ~25 years or so ago when they built a better road a few km to the east.

           

          Fred - yuk, the heat sounds like tough work.  I feel mildly guilty that we had pretty much perfect running weather all week here.

           

          James - nice work. 90 mins seems like a long effort for pool running (not that I know much about pool running).

           

          I had another decent week, helped by exceptionally good weather.  Smashed out some longer tempo effort on Tuesday and another excellent track workout on Thursday.  Recovery week coming up this week (along with some rain, it seems).

           

          Weekly for period: From: 08/07/2024 To 14/07/2024

          <caption>Weekly Grid</caption>
          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          08/07 That run with a film set at the old America’s Cup base 6.47 10.41 00:48:33 07:30 04:40 7
          09/07 That run where I just don’t think July is the time for shirt-off running 10.58 17.02 01:05:32 06:12 03:51 24
          10/07 That run where there was a guy out cold 10.59 17.03 01:13:20 06:55 04:18 21
          11/07 That run where you don’t halfass a workout when you get conditions like that, again 9.39 15.10 00:54:11 05:46 03:35 12
          13/07 That run where the smaller one is sick, again 9.34 15.02 01:05:16 06:59 04:21 180
          14/07 That run where it’s not often these days you have to give someone directions 16.89 27.17 02:00:58 07:10 04:27 284

          Totals: Time: 07:07:50 - 🦅Imperial: 63.24 mi - Metric: 101.75 km

          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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

          Up next: Still working on that...

          "CONSISTENCY IS KING"

          JamesD


          JamesD

             

            James - nice work. 90 mins seems like a long effort for pool running (not that I know much about pool running).

             

            Pool jogging might be a more accurate description, as I don't push at all, just try to keep my arms & legs moving steadily at what winds up being a rate of about 100 "steps" per minute.  I do it every fourth day as a recovery effort after running the previous three.  I assume there's some aerobic benefit and some strength benefit too.  Sometimes I break it up by "running" for an hour, swimming for 5-10 minutes, "running" for another 20-30 minutes, swimming for a few more, etc., though I get foot/leg cramps when I do that too.  I'd like to get the total time up to 2 hours at some point.  May start drinking pickle juice again to reduce the chance of cramps.

            Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

            '24 Goals: consistency, age-graded PRs, half < 1:32

            JamesD


            JamesD

              P.S.  It is kind of boring, tbh.  Just have to switch off my mind, which is nice sometimes.  Yesterday was more interesting than usual, because some girls from the local swim team were practicing diving off a low board.  I only watch diving during the Olympics (sometimes), so it was surprising to see how difficult it was for these girls, who looked athletic, to do a flip and enter the water at the correct angle, or to do a flip and a twist without hitting the water sideways.  They kept trying, though.

              Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

              '24 Goals: consistency, age-graded PRs, half < 1:32

              mmerkle


                Fredford/JamesD/others on east coast These are really trying times lol. Hopefully as soon as it cools down we start ripping some serious workouts and races.

                 

                My Week 

                 

                 

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                07/08 Afternoon Run 10.00 16.09 01:24:33 08:27 05:15 0
                07/09 Afternoon Run 1.53 2.46 00:13:20 08:43 05:25 10
                07/09 Tuesday Night 5k 3.12 5.02 00:17:57 05:45 03:35 69
                07/09 Evening Run 1.02 1.64 00:08:50 08:40 05:23 30
                07/10 Morning Run 5.03 8.09 00:41:39 08:17 05:09 230
                07/10 Afternoon Run 7.00 11.27 00:58:28 08:21 05:11 0
                07/11 Lunch Run 6.03 9.71 00:48:34 08:03 05:00 348
                07/11 Afternoon Run 4.51 7.26 00:35:22 07:51 04:52 203
                07/12 Warm up 2.51 4.05 00:21:28 08:33 05:18 52
                07/12 Tempo 4.01 6.46 00:23:32 05:52 03:39 39
                07/12 Cool down 2.51 4.04 00:21:20 08:30 05:17 56
                07/13 Morning Run 6.02 9.69 00:48:57 08:08 05:03 279
                07/13 Afternoon Run 3.02 4.86 00:24:10 08:00 04:58 49
                07/14 The Ridge + 1 ski hill at the end 10.05 16.17 01:41:41 10:07 06:17 1693

                Totals: Time: 09:09:51 - 🦅Imperial: 66.37 mi - Metric: 106.79 km

                 

                I decided to hop in a local 5k Tuesday since I skipped the series race Thursday to see a concert. I had no time goal in mind, since the temperature at the start was 94 F / 34 C with a dew point of about 69 F / 20 C. I slowed down dramatically as the race went on, with my third mile being a 6:02 lol. Chip time was 17:55. My body just couldn't speed up in that temperature. I felt like death. I did manage to snag the win though which is cool I guess. When I can consistently nail 4 and 5 mile tempos under 6 minute pace without breathing too hard, I know I'm in good shape in principle. A lot of my races just aren't going well right now. 

                watsonc123


                  James, Fred and Mark - nice weeks.

                   

                  MM - that's a good time given how very hot it was.  Looking on Strava, your fade was mild.

                   

                  My week was OK.  I took Friday off, and ran ParkRun Saturday.  It was my slowest of 2024 - a combination of some fatigue from Thursday, plus I still haven't full recovered from sickness.

                   

                  Weekly for period: From: 08/07/2024 To 14/07/2024

                  <caption>Weekly Grid</caption>
                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  08/07 Afternoon Run 4.39 7.06 00:40:04 09:08 05:41 31
                  09/07 Evening Run - 3 * (10:00 @ 30k Pace & 1:00 Walk) 7.29 11.73 01:00:01 08:14 05:07 36
                  10/07 Evening Run 2.92 4.70 00:27:33 09:26 05:52 20
                  11/07 Afternoon Run - 3 * (10:00 @ 30k Pace & 1:00 Walk) 7.23 11.63 01:00:01 08:18 05:10 33
                  13/07 Warm Up #1 2.22 3.58 00:19:41 08:52 05:30 11
                  13/07 Warm Up #2 0.20 0.31 00:01:42 08:30 05:29 0
                  13/07 Trentham ParkRun 21:13 3.09 4.97 00:21:13 06:52 04:16 12
                  13/07 Cool Down 2.35 3.78 00:23:26 09:58 06:12 21
                  14/07 Afternoon Run 9.95 16.01 01:32:21 09:17 05:46 46

                  Totals: Time: 05:46:02 - 🦅Imperial: 39.64 mi - Metric: 63.77 km

                  PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                   

                  40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

                   

                  2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

                   

                  2024 PRs: 5km 20:25

                  Fredford66


                  Waltons ThreadLord

                    Upcoming Races

                    07/20 - SteveChCh - Hagley Park Run

                    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 race(s): Jersey Shore Half, 9/29; Halloween Half, 10/26

                     

                    Half Crazy K 2.0


                      So the weather sucked again. I thought I'd at least get some rain on Friday, nope. Just enough to make it more humid. I shortened all intervals to adjust for the heat.

                       

                      Monday upper body strength

                      Tuesday am 6.6 with short intervals pm UP strength

                      Wednesday am 6.5 8x3 min HM effort pm lower body strength

                      Thursday UB strength

                      Friday am 6.9 easy pm LB strength

                      Saturday 3.2 easy

                      Sunday 3.3 easy + core

                       

                      James D, is your foot in a different position (maybe more pointed?) when pool running vs normal? As far as diving, I always played around with it in the summers at the public pool. A "normal" dive didn't bother me, but I could not do a 1 1/2. It felt unnnatural as a former gymnast to open up mid flip. Learning to twist can be challenging, there's a lot of timing involved and it is really easy to get lost in the air when learning.

                       

                      Mark, is there at least a shoulder? Although I guess if there is a newer & nicer road, the heavier traffic should go there.

                       

                      mmerkle, I would think once the weather is less awful, you'll see results in the 5k. It was awful last week and barely conducive for easy running, let alone racing.

                       

                      watson, nicce week

                      Angel17


                        Thanks for sharing that information. Keep us updated! block wall contractor

                        SteveChCh


                        Hot Weather Complainer

                          Half Crazy - One week in Fiji of that head was rough enough for me, tough going to do it months on end.

                           

                          mmerkle - I agree with the others, that heat has held you back a lot.  Don't be discouraged, you'll smash one in better weather.

                           

                          watson - Still a pretty solid 5km though.  That Park Run course is not the fastest I think?

                           

                          Mark - Huge week!  Looking forward to seeing what is up next.

                           

                          My week - Not great due to a bout of food poisoning last Wednesday.  I drove to Hagley with building stomach cramps and decided to wait until they went away in the car.  Then they got worse then I nearly blacked out when the nausea came on strong (similar to the whale watching sea sickness debacle).  Once that calmed down I started dripping sweat then getting the chills.  I had to keep starting the car to get the heater going (it was 0C/21F outside) then turning it off to cool down.  Finally I was able to drive home after about an hour.  Overnight was horrific with stomach cramps that almost had me screaming, but it calmed down reasonably fast although I've been pretty tired.  Anyway, a light week isn't a problem right now as I start to build into speed season.

                           

                          I have the Hagley Park Run this week which I'm using as a baseline.  I've done no speed for months, but I have a short AeT into LT session tonight.  I don't expect much on Saturday so I'll go out at around 3:45/km and try and break 19.  Heavy rain is forecast so I may change the plan to Foster Park which is a smaller run and I'm less likely to need to go on to the grass to get around people, even though it's a 2 lap course.

                           

                          Weekly for period: From: 08/07/2024 To 14/07/2024

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          08/07 Warm up 0.34 0.55 00:03:04 09:01 05:35 1
                          08/07 Ice skating down Halkett 6.40 10.30 00:53:31 08:22 05:12 21
                          11/07 Warm up 0.33 0.53 00:03:04 09:18 05:47 1
                          11/07 Post Food Poisoning Shake out 5.30 8.53 00:46:11 08:43 05:25 14
                          12/07 Warm up 0.34 0.54 00:03:04 09:01 05:41 1
                          12/07 Easy 70 8.45 13.60 01:10:39 08:22 05:12 26
                          13/07 Warm up 0.34 0.55 00:03:08 09:13 05:42 0
                          13/07 4 x 5 mins AeT 11.42 18.37 01:31:25 08:00 04:59 34
                          14/07 Warm up 0.34 0.55 00:03:09 09:16 05:44 0
                          14/07 Easy hour 7.50 12.07 01:03:08 08:25 05:14 24

                          Totals: Time: 05:40:23 - 🦅Imperial: 40.76 mi - Metric: 65.59 km

                          5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:29:54 6/24

                           

                          2024 Races:

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

                          Christchurch Half-Marathon April 21, 2024 1:27:34

                          Selwyn Marathon June 2, 2024 DNF

                          Wellington Marathon June 23, 2024 3:29:54

                          Foster Park Run July 20, 2024 19:02

                          Dunedin Half Marathon September 15, 2024

                          Timaru Ten October 26, 2024

                          Fredford66


                          Waltons ThreadLord

                            Steve - Ugh on the food poisoning; sounds awful.  Good luck at Hagley Park.

                             

                            Kathi - Nice job getting the miles done despite the soaking humidity.

                             

                            Watson - Don't sweat the ParkRun; the nice thing is you can always try again next week.  Hope you feel better soon.

                             

                            mmerkle - Nice week of running.  I ran a hot 5k earlier this week and, yeah, racing in those temps is a whole different experience.

                             

                            Mark - Very nice week with multiple double-digit mileage runs.

                             

                            James - Good job on the workouts.  I only tried pool running once and didn't feel like I was doing it right.

                             

                            A hot week for me.  I cut my track work short.  My RP and I had done 400m, 800, 1200, and 1600, and we had a 1200 and an 800 left to do, but halfway through the recovery after the 1600 I knew my body had had enough of hard running in the heat (76º/24C at the start) so we stopped at that point.  The pace run later in the week went pretty well though, and my 10 miler on Sunday felt very strong, so it was good week.  39.4 miles/63.4km overall.

                             

                            Date Workout Type Distance Duration Pace Temp
                            7/8/2024   Easy   5.0 mi    56:22 11:17  74
                            7/9/2024  Speed Ladder  Repeats   6.1 mi    59:35   9:49  76
                            7/11/2024   Easy   5.0 mi    56:01 11:11  75
                            7/12/2024  4 at HM pace Pace   7.2 mi 1:09:15   9:37  70
                            7/13/2024   Easy   6.1 mi 1:06:35 11:01  73
                            7/14/2024   Easy 10.1 mi 1:43:49 10:17  75
                            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 race(s): Jersey Shore Half, 9/29; Halloween Half, 10/26

                             

                            Marky_Mark_17


                              Recovery week here.  Had a good progression run Wed but started coming down with a cold from Fri.  Fingers crossed it clears up quickly.

                               

                              Weekly for period: From: 15/07/2024 To 21/07/2024

                              <caption>Weekly Grid</caption>
                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in m
                              16/07 That run where I’m not sure if it was mist or fog but I loved it 9.45 15.21 01:06:15 07:01 04:21 64
                              17/07 That run with the pirate progression 🏴‍☠️ 10.59 17.03 01:05:01 06:08 03:49 24
                              18/07 That run where the fog hung in the air like damp candy floss 8.84 14.22 01:01:27 06:57 04:19 79
                              19/07 That run with laps, not of the track 7.67 12.34 00:47:02 06:08 03:49 47
                              20/07 That run where it rained the whole time 11.21 18.04 01:18:42 07:01 04:22 184

                              Totals: Time: 05:18:27 - 🦅Imperial: 47.76 mi - Metric: 76.85 km

                              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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

                              Up next: Still working on that...

                              "CONSISTENCY IS KING"

                              mmerkle


                                Steve That food poisoning sounds horrible. Glad you bounced back. Looks like you just about hit your goal for the parkrun. A few seconds off but not a big difference. Interesting that you mentioned rubber legs at 3k, you faded a tad for the 4th k but then you managed to pick it back up for the 5th k. Did you just feel off for a couple of minutes and then it got better?

                                 

                                My Week

                                 

                                 

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                07/15 Morning Run 4.03 6.48 00:32:28 08:03 05:01 69
                                07/15 Treadmill: 20 min easy, 15 min tempo(ish) @ 10% incline, the rest easy 7.00 11.27 01:01:30 08:47 05:27 784
                                07/16 Morning Run 4.53 7.28 00:36:55 08:09 05:04 164
                                07/16 Afternoon Run 6.50 10.46 00:54:28 08:23 05:12 0
                                07/17 Morning Run 5.03 8.09 00:38:30 07:39 04:46 85
                                07/17 Treadmill: 20 min warm up, 6 X (2 min hard / 1 min jog) on 7% incline, cool down 5.00 8.05 00:42:06 08:25 05:14 709
                                07/18 Less than 80 degrees with cloud cover feels amazing. 11.03 17.74 01:31:03 08:15 05:08 1260
                                07/19 That run with a lost dog 8.10 13.04 01:10:26 08:42 05:24 443
                                07/20 That run where I'm getting better at descending technical trails 14.53 23.38 02:14:11 09:14 05:44 2152
                                07/21 Morning Run 7.53 12.11 01:03:47 08:28 05:16 909

                                Totals: Time: 10:25:24 - 🦅Imperial: 73.27 mi - Metric: 117.90 km

                                 

                                This week is a new vert PR for me with 6,575 feet / 2,004 meters total. I have two races left in the summer series: a 4 miler this Thursday and an 8k two weeks after that. Then Miner's Lady 8 hour on August 17th. I might treat the 4 miler as a B race since I need to really make this coming week count.