2022 Advanced Racing Thread (Read 468 times)

Ian5


    Darkwave-Thanks,at least my body felt like it had a fast workout.

    Sounds like you might be getting to the bottom of your issues,hopefully you see some improvements soon.

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

    JMac11


    RIP Milkman

      Ian - nice week. I just started following you. Remind me - what should I be putting on the front page for you?

       

      JT - I ran my first LT runs and they were near my current MP. I remember finding them pretty hard. You'll get back in no time.

       

      DW - unfortunately as the only regular female runner on this thread, you probably won't get great advice here. I'm sure you have a ton of other connections though. Anyway I didn't know it could be over a year-long process, so I guess I learned something today!

       

      SC - you're about to enter the crazy part of tapering. Good luck this week!

       

      Steve - I saw a MP run this week on Strava, that means you need to start posting over here 

       

       

      Last big week of training is in the books. The night before my half last week, I actually felt a little tinge in my hamstring getting up from playing with my daughter. Of course, I told myself not to be crazy and it's probably nothing. It obviously didn't bother me during the race, but I definitely felt it the next few days. So I kept everything easy. Historically, I would try a "light" workout about 4 days after my half just to get the legs going + continue the 2Q spirit. I've realized though it's just a useless workout. I never hit anywhere close to my paces even though I'm only doing half the usual volume, and last year I ended up with a stress reaction just a few days later. Who knows if that workout was the cause of it, but it definitely didn't help. So this year I just did an easy 16 with no quality.

       

      My final big long run Saturday was a big success. The paces don't necessarily show it, but I ran it in the late morning (finished around noon) in partly cloudy skies / warm (75 temp, 60 DP). I figured this would be great heat acclimation for Grandma's. Ran a nice Pfitz-style progression run (one of the key areas I deviate from Daniels) and was completely gassed in the last mile, almost feeling like race fatigue.

       

      This will be my first "down" week. I've become more of a fan of the sharp taper down, so it will still be 90% volume this week. Last real big workout is tomorrow. It was supposed to be today, but surprise! 95 degrees out of nowhere. There's heat acclimation, and then there's just being stupid. I'll save the workout for tomorrow when it'll be back in the 60s.

       

      Weekly for period: From: 05/23/2022 To 05/29/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      05/23 Afternoon Run 10.44 16.79 01:20:00 07:40 04:46 410
      05/24 Afternoon Run 10.17 16.37 01:20:14 07:53 04:54 138
      05/25 Afternoon Run 15.91 25.59 01:58:18 07:26 04:37 174
      05/26 Morning Run 6.81 10.97 01:00:05 08:49 05:29 180
      05/27 Lunch Run 10.83 17.42 01:22:36 07:38 04:45 420
      05/28 Morning Run 22.01 35.41 02:35:55 07:05 04:24 1001
      05/29 Evening Run 6.21 9.99 00:53:09 08:34 05:19 200

      Total distance: 82.38mi

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

       

       

      Ian5


        Jmac-I am doing Antwerp on 9/11 then Chicago on 10/09,I remembered to put the dates the US way 😁

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

        JMac11


        RIP Milkman

          Jmac-I am doing Antwerp on 9/11 then Chicago on 10/09,I remembered to put the dates the US way 😁

           

          Wow those are close! Any goals in mind?

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

           

           

          Ian5


            I've always enjoyed autumn marathons a few weeks apart,before covid I did it 3 times and always improved by 3-5 mins in the second,could be the first is like a tester then second I have more confidence.

            I'll decide closer but I'd like Antwerp to be sub 3:05 for a comfortable GFA for London 23,then go for sub 3 in Chicago but it will all depend on how I can safely get my mileage back up.

             

             

            Wow those are close! Any goals in mind?

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

            Running Problem


            Problem Child

              Didn't SanguineSoul give you a few time outs for bad behaviour?

               

              You're so mature and measured now, people might not believe what a scamp you once were...  "KingDong" (with avatar of Borat wearing a yellow mankini)... posting as Squirrell (with 2 l's) just to irk the real Squirrel...  summoning Paula Radcliff to post... etc

               

              So much high drama back then... eg RunnerBabe and Agarose (who RP met in a later incarnation...)

               

              I recall the NAME Agarose, but I don't remember the fine details. Was he the one who came up with screw shoes, lived in the Santa Clara area of California, and actually wrote in his race report how he was checking out/gawking/visually admiring the women along his marathon course after he pulled the plug and jogged it in for 20+ miles? Dude bitched about being DOXX'd and stuff. Darkwave might remember THAT individual much better than I.

               

              I still wish rlk would come back, but since she didn't like any of my (negative) comments I'm not shocked she stays away.

               

              Just casually running through the week still. Stupid fucking hawk almost cut my head open again. Amazing how little you can see when you're looking down, or ahead, and something above comes at you. Maybe I should burn the tree, and her house with her babies inside, down to teach her a lesson about claiming land not rightfully belonging to her. #NeverForget #MemorialDayWeekend #TrailOfTears

              Still no speed work. I'm slacking on even starting to pick a day to try for something hard.

              Reno Tahoe Odyssey this weekend. So my runs will be in places y'all ain't never seen me run before at times y'all ain't never willin' to get outta bed fo'. Well...maybe only JMac.

              Weekly for period: From: 05/23/2022 To 05/29/2022

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in ft
              05/23 That time I ate eights. 4.65 7.48 00:38:35 08:18 05:09 141
              05/24 That time 🦅 go FWWOOOP! 5.97 9.60 00:47:56 08:02 05:00 151
              05/24 Enclosed bathroom vs Nature’s bathroom. 0.72 1.17 00:19:48 27:30 16:55 13
              05/25 Talking to myself be talking to myself with company. 1.14 1.83 00:24:50 21:47 13:34 10
              05/25 That time I tried my hardest to get hit by a car. 8.34 13.42 01:04:45 07:46 04:49 381
              05/25 Break time vs acceptable office banter time 0.78 1.25 00:20:06 25:46 16:05 49
              05/26 That time I was thinking about my Sunday Runday crew. 7.65 12.31 01:03:43 08:20 05:11 453
              05/27 That time I didn’t think it would load. 1.01 1.62 00:08:12 08:07 05:04 131
              05/28 That time I did two things I did not want to. 13.57 21.83 01:57:24 08:39 05:23 1188
              05/29 That time I couldn’t find 11 runners with next Friday free. 8.47 13.62 01:10:26 08:19 05:10 335

              Total distance: 52.29mi

              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

              SteveChCh


              Hot Weather Complainer

                 

                 

                Steve - I saw a MP run this week on Strava, that means you need to start posting over here 

                 

                 

                Last big week of training is in the books. The night before my half last week, I actually felt a little tinge in my hamstring getting up from playing with my daughter. Of course, I told myself not to be crazy and it's probably nothing. It obviously didn't bother me during the race, but I definitely felt it the next few days. So I kept everything easy. Historically, I would try a "light" workout about 4 days after my half just to get the legs going + continue the 2Q spirit. I've realized though it's just a useless workout. I never hit anywhere close to my paces even though I'm only doing half the usual volume, and last year I ended up with a stress reaction just a few days later. Who knows if that workout was the cause of it, but it definitely didn't help. So this year I just did an easy 16 with no quality.

                 

                My final big long run Saturday was a big success. The paces don't necessarily show it, but I ran it in the late morning (finished around noon) in partly cloudy skies / warm (75 temp, 60 DP). I figured this would be great heat acclimation for Grandma's. Ran a nice Pfitz-style progression run (one of the key areas I deviate from Daniels) and was completely gassed in the last mile, almost feeling like race fatigue.

                 

                This will be my first "down" week. I've become more of a fan of the sharp taper down, so it will still be 90% volume this week. Last real big workout is tomorrow. It was supposed to be today, but surprise! 95 degrees out of nowhere. There's heat acclimation, and then there's just being stupid. I'll save the workout for tomorrow when it'll be back in the 60s.

                 

                Weekly for period: From: 05/23/2022 To 05/29/2022

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                05/23 Afternoon Run 10.44 16.79 01:20:00 07:40 04:46 410
                05/24 Afternoon Run 10.17 16.37 01:20:14 07:53 04:54 138
                05/25 Afternoon Run 15.91 25.59 01:58:18 07:26 04:37 174
                05/26 Morning Run 6.81 10.97 01:00:05 08:49 05:29 180
                05/27 Lunch Run 10.83 17.42 01:22:36 07:38 04:45 420
                05/28 Morning Run 22.01 35.41 02:35:55 07:05 04:24 1001
                05/29 Evening Run 6.21 9.99 00:53:09 08:34 05:19 200

                Total distance: 82.38mi

                 

                Indeed you are right, my marathon block is officially into week 2 so it's time for some cross posting.

                 

                That's a huge week with a great long run in the heat.  I had a look at the expected weather in the next few weeks (in Duluth) and considering the time of year, it looks like you might get reasonable conditions?  13-19C with cloud cover and showers is the mode over the short term so hopefully you get something like that.  That's still warmer than my ideal race conditions but given what you've been training in, it might be perfect to smash out that PR.

                 

                It's amazing how many times I feel something when doing something ridiculous like getting up off the floor during strength training, or basic yard work as opposed to when I'm actually putting more stress on my body on a run.  For me it's a combination of using a muscle in a different way, or being lazy on technique if I'm lifting weights.  The worst weights injury I got was when I was watching Bill Burr while doing a set of shoulder presses.

                Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

                Recent Races:   Melbourne Marathon 3:35:03 October 2, 2022, Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

                Race plan:  Christchurch Marathon April 16, 2023, New York Marathon 2024

                JMac11


                RIP Milkman

                  Thanks Steve. In terms of weather, there's a good website called weatherspark.com. It's great if you ever want to understand not only averages, but what sort of range you can get with weather. Anyway, the 25-75th percentile of weather for race morning is 55 to 64 degrees. So yes, signing up for this race, I knew it was not going to be A+ weather like CIM is. But there's a lot of heat acclimation going on right now and a 60 degree day, as long as the humidity is low, is manageable for a marathon. You just have to drink a lot of water.

                   

                  What does your marathon plan look like? I assume you're still working with a coach? Hopefully he isn't having you still running 7:45 easy mile when your MP is going to be 7:30!

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

                   

                   

                  Running Problem


                  Problem Child

                    I found my way into the Berlin Marathon. I'll count this towards the Six Majors medal.

                     

                    https://www.bmw-berlin-marathon.com/en/your-registration/specials/skate-to-run/

                    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


                    Speed Surplus

                      Taper madness update. Did last "long" run on Saturday, skipped Sunday because I felt creaky.

                       

                      Monday's run was also a bit...not-smooth, and now my left calf is barking at me a little bit. Going to test it out today and trying not to melt down in the meantime

                       

                      Weekly for period: From: 05/23/2022 To 05/29/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      05/23 The shakiest of shakeouts 3.01 4.85 00:25:34 08:30 05:16 115
                      05/24 GPS error not in my favor during mile 3 🤬 6.92 11.14 00:54:58 07:57 04:56 259
                      05/25 Round numbers. Hot weather. Two words. 7.01 11.27 00:56:04 08:00 04:58 220
                      05/26 Better GPS today 7.01 11.27 00:55:12 07:52 04:54 269
                      05/27 Kinda low energy, but not too bad 6.24 10.04 00:49:15 07:54 04:54 190
                      05/28 Governor set at 140 until last mile - pace check at 155. Stopped twice to stretch hammies 13.13 21.12 01:40:24 07:39 04:45 190
                      05/28 Afternoon Run 1.06 1.71 00:09:24 08:52 05:30 138

                      Total distance: 44.38mi

                      5:27 / 18:49 / 40:32 / 88:12 / 3:12

                      Running Problem


                      Problem Child

                        sc how does the weather look, and what does the starting line look like? Buried in snow?

                        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


                        Speed Surplus

                          sc how does the weather look, and what does the starting line look like? Buried in snow?

                           

                          Don't know about the snow, but should be melting vigorously at this point. The weather looks pretty good - high of 58, low of 45, mostly cloudy. Showers in the forecast for 7 out of 10 days leading up to the 12th, though, and those could shift around.

                           

                          Rain won't bother me too much as long as the temperature isn't too low. It's mostly a chafing issue and I have a pretty good Body Glide routine worked out that has proven effective.

                          5:27 / 18:49 / 40:32 / 88:12 / 3:12

                          JMac11


                          RIP Milkman

                            You're definitely in taper crazy mode if things are bothering you AND you're checking forecasts that far out. 7 day forecasts have gotten a lot better (similar to what 5 day forecasts used to be), but anything beyond 7 days is basically a guess at this point.

                             

                            ETA: from NOAA, if you're interested How Reliable Are Weather Forecasts?

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

                             

                             


                            Speed Surplus

                              You're definitely in taper crazy mode if things are bothering you AND you're checking forecasts that far out. 7 day forecasts have gotten a lot better (similar to what 5 day forecasts used to be), but anything beyond 7 days is basically a guess at this point.

                               

                              ETA: from NOAA, if you're interested How Reliable Are Weather Forecasts?

                               

                              Hmm... I think she said she's at Snoqualmie, which is basically where the start of this race is. I want the snow to melt but I don't want it to get too hot - we've had something wild like a mere 5 hours of temperatures above 70F so far this year. Today's 65F felt gross on an easy 5 miler 😭

                              https://www.king5.com/article/news/local/mountain-snow-cascade-mountains-snowpack/281-02acc402-f5fe-463c-a6f7-f7c000e37f69

                              5:27 / 18:49 / 40:32 / 88:12 / 3:12

                              SteveChCh


                              Hot Weather Complainer

                                Thanks Steve. In terms of weather, there's a good website called weatherspark.com. It's great if you ever want to understand not only averages, but what sort of range you can get with weather. Anyway, the 25-75th percentile of weather for race morning is 55 to 64 degrees. So yes, signing up for this race, I knew it was not going to be A+ weather like CIM is. But there's a lot of heat acclimation going on right now and a 60 degree day, as long as the humidity is low, is manageable for a marathon. You just have to drink a lot of water.

                                 

                                What does your marathon plan look like? I assume you're still working with a coach? Hopefully he isn't having you still running 7:45 easy mile when your MP is going to be 7:30!

                                 

                                Yep, I'm still working with my coach.  When my easy pace creeps up too close to my marathon pace it's never at his request.  I'm going to really work on increasing that gap, and I know you'll be watching like a hawk.

                                 

                                We only map out a few weeks at a time but it will look similar to last year, although he has said there will be more bigger weeks now that I've done 1.5 training cycles and have more miles in the legs.  He did ask if I'd had any thoughts on my goal given the recent half.  He agrees with the plan of just working through the training and seeing how things look come race day.  I'll probably stick to my current goal of sub 3:20 until about 30km and see how I feel.  I know this approach could lead to me leaving a minute or so on the course if I'm feeling good and only lift it towards the end, but if you told me now I beat my goal by a couple of minutes but feel like I may have had the ability to gain one more minute, I'd definitely take it given I'm going to a place I've never been before.

                                Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

                                Recent Races:   Melbourne Marathon 3:35:03 October 2, 2022, Southern Lakes Half Marathon 1:27:32 May 7, 2022, Motorway 10km 40:49 February 27, 2022, Selwyn Running Festival Half-Marathon 1:29:32  November 7, 2021

                                Race plan:  Christchurch Marathon April 16, 2023, New York Marathon 2024