2022 Advanced Racing Thread (Read 468 times)

Mikkey


Mmmm Bop

    Marky is the guy to listen to when it comes to GMP/ easy pace during marathon training.

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

    Ian5


      Mark-I would say I do run to feel,for instance todays run was about 30s/m slower than recently because that's what felt the same,on the other hand there's no harm in having a rough idea of where your pace should be at.

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

      JMac11


      RIP Milkman

        Marky is the guy to listen to when it comes to GMP/ easy pace during marathon training.

         

        Converting a 1:10 into a 2:40 definitely means you know what you're doing!

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

         

         

        Marky_Mark_17


          Mark-I would say I do run to feel,for instance todays run was about 30s/m slower than recently because that's what felt the same,on the other hand there's no harm in having a rough idea of where your pace should be at.

           

          Totally.  But whether it's 8:00/mile or 8:15/mile on any given day really doesn't matter.  The more important thing is that it feels easy, and that your HR doesn't creep up.  Having a pace target for easy runs kind of defeats the purpose.

          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: Run the Point 10k, 27 Nov, 35:00, 1st overall

          Up next: Speights West Coaster, 10 Dec

          "CONSISTENCY IS KING"

          JMac11


          RIP Milkman

            Yeah, it's a band, that's the point. It's not being a slave to a specific pace. That's why most of easy pace is framed more as a cap, not a floor (to a limit). But picking a HR could be viewed the same way.

             

            I'd also add that easy pace in the context of marathon training can be different than almost all other shorter distances. You can get away with running 5Ks if your easy pace is too fast. But in a marathon cycle? That will burn you on your workouts because of the cumulative fatigue.

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

             

             

            Marky_Mark_17


               

              Converting a 1:10 into a 2:40 definitely means you know what you're doing!

               

              Honestly, I don't know why you feel the need to take any chance to have a dig at me.  Maybe try to be less of an asshole or something.

              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: Run the Point 10k, 27 Nov, 35:00, 1st overall

              Up next: Speights West Coaster, 10 Dec

              "CONSISTENCY IS KING"


              Speed Surplus

                RE: Easy pace - I usually start out by effort, but then modulate based on what my HR is. These days, 130 is very easy, 135 is easy, 140 is easy bordering on medium. 145 solid medium - still conversational, but not truly "easy."

                 

                In terms of actual pace, with good weather conditions and a flat course I've been surprised to find that I can run 7:40-45 with an average heart rate around 135. This correlates to roughly 18:49 5k fitness (recent result). Targeting 6:50/mile for my upcoming marathon.

                 

                Today I ran 8:00 pace and my HR was more like 143-144... but it's 70 degrees out, so I'm not too worried about it.

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

                JMac11


                RIP Milkman

                   

                  Honestly, I don't know why you feel the need to take any chance to have a dig at me.  Maybe try to be less of an asshole or something.

                   

                  You're the fastest guy on here in almost every distance. You gotta learn to lighten up man, it's called punching up. Didn't you play hockey? Is there no such thing as trash talking in NZ???

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

                   

                   

                  SteveChCh


                  Hot Weather Complainer

                    JMac - I'm basing that extra distance on Marby's race last year, and a few people I know who have done Melbourne.  42.6km is the shortest I've seen.  Knowing that, I'll be extra careful to try and run tangents.  I know there are issues at about 30km when the race re-joins the slower half marathon runners which apparently is a real pain, and makes it nearly impossible to get access to the drink stations.  I'll be planning for that with my race crew.

                     

                    I just got back from an easy run and really tried to slow down.  It was certainly easy by feel as Mark says but was still 5:03/km (8:05).  That's getting better but I know is still on the high end given my goals.  I haven't had a failed workout for a while but I'm mindful that will be more and more possible as the mileage builds if I'm going too fast.

                    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

                      Yeah I've seen a lot of people run crazy long races. Even in my most recent half, I was at 13.15, but saw a lot of folks at 13.25. Then again, I saw almost nobody running the tangents correctly on S type curves. It boggles the mind!

                       

                      That's a great start on the easy pace. Like I said it'll take a while. Stick with that effort for now and I think you will be very successful!

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

                       

                       

                      Marky_Mark_17


                         

                        You're the fastest guy on here in almost every distance. You gotta learn to lighten up man, it's called punching up. Didn't you play hockey? Is there no such thing as trash talking in NZ???

                         

                        Field hockey is too fast to waste your energy / breath on trash talking.  You start trash talking... all of a sudden the game's at the wrong end of the park.  But sure, we did it heaps when I used to play cricket.  Not much else to do when you're standing in a field for 3 hours.  The thing about that stuff is that normally you can have a laugh and a drink after the game with the other guy.  But if someone attempts to walk it back as "just joking", then normally they weren't.

                        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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                        Up next: Speights West Coaster, 10 Dec

                        "CONSISTENCY IS KING"

                        JMac11


                        RIP Milkman

                          I'd be happy to grab a beer with you anytime you visit! Maybe after a 10K where'd you smoke me by a couple minutes and you can talk some shit back.

                           

                          Didn't you used to run your easy runs at like 630 to 645 while running like 1:20? If it's just how you feel, why did you slow down so much over the past few years? Even when you weren't doing high mileage, you have still slowed it down a lot even as you've gotten a lot faster

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

                           

                           

                          SteveChCh


                          Hot Weather Complainer

                            I loved the trash talking side of cricket, although it can sometimes cross the line into out and out abuse.  One of my favourite memories is when my team was following on, we were 9 down about 40 ahead (for the Americans - it's like being down by 10 in the 9th), and one guy in the opposition spent the next 2 hours telling me how rubbish I was...while me and the #11 put on about 100 to set them 130 off 25 overs.  He came out to open and got bowled for a duck 4th ball.  I didn't abuse him but may have followed him for about 30 metres querying why his mouth did way more talking than his bat.  We ended up winning that match by 5 runs - when we were essentially 40/9 the opposition was discussing how great it would be to be back in the clubrooms early.

                             

                            Americans - maybe put that paragraph into Google translate.

                             

                            JMac - I actually did have some failed workouts in my last marathon cycle.  Admittedly they were in January in the middle of summer and usually involved cramp rather than fatigue (yes, I know cramp is a sign of fatigue but you know what I mean).  I would be feeling fine then suddenly cramp meant I couldn't do my last set and had to shuffle home at very easy pace.  If I get my easy pace right, and with this training being through winter, I hope my extra experience with nutrition means that won't happen again.  Last time that happened I had gels in the Flipbelt which I'd open slightly since I struggle to get them open with slippery hands, but when I got them out they'd completely emptied into the belt.  Lesson learned.

                            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

                              After this conversation I just assumed after trash talking in NZ, you guys stopped in the middle of the field, dropped your equipment, and broke out a picnic blanket and tea set. Such a nice group of people.

                               

                              Otherwise, I have no idea what you just said 

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

                               

                               

                              Mikkey


                              Mmmm Bop

                                 

                                Honestly, I don't know why you feel the need to take any chance to have a dig at me.  Maybe try to be less of an asshole or something.

                                 

                                1:19 half - 2:57 full

                                1:10 half - 2:41 full.

                                 

                                If you ever decide to run another marathon again…fire your coach. 👍

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