2022 Advanced Racing Thread (Read 469 times)

Marky_Mark_17


    I’m with Dave, not a fun game at all. It sounds more like a ‘tempting fate’ game

     

    100% not participating in this "game".  Regardless of how long one's list might or might not be, it's never going to get any shorter.

    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"

    flavio1980


    Intl. correspondent

      Ok, a slightly different game. Weeks of training missed due to:

      a) injury (most of the ones until 2016)

      b) sickness (most of the ones since 2017)

      c) Lockdown (2020)

      d) Full body destruction after long races (Marathons and 50Ks)

       

      I'll give you all 3 chances to figure out which year I started doing strength training.

      2020 was an outlier due to the 50 days of lockdown in Italy.

      2021 was also an outlier due to destruction occurred during my marathon race on October, which extends to the beginning of this year. You can see I was doing pretty well until that race with my biggest year ever.

       

      <colgroup><col width="100" /><col width="100" /><col width="100" /><col width="100" /></colgroup>
      year Missed Weeks Total KM Total MI
      2012 35 1002 626
      2013 14 1858 1,161
      2014 14 2440 1,525
      2015 14 2584 1,615
      2016 26 2617 1,636
      2017 9 1799 1,124
      2018 5 2554 1,596
      2019 9 2416 1,510
      2020 10 2494 1,559
      2021 12 3279 2,049
      2022 6 909 568

      PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

      Up next: 10K Family race

      Tool to generate Strava weekly

      mmerkle


        Thanks for the answers to my training question. My marathon training (16 weeks out) plan starts officially on August 6th I think, but I wanted to finish a summer race series which has its last race on August 4th, and it's an 8k. I might just start base training soon and let the chips fall where they may regarding my next 3 races (6k, 4 miler, 8k).

         

        flavio: It might be easier if I saw a PR progression, but I'll take a stab and say 2017 based on the dramatic difference in missed weeks from 2016 to 2017, but maybe that's a trap lol.

        flavio1980


        Intl. correspondent

          Mmerkle - you win! That's the year I started with strength training, though mostly bodyweight at the time.

          Strength training literally saved my running "career", no wonder I won't stop blabbering about it 😁

          PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

          Up next: 10K Family race

          Tool to generate Strava weekly

          JMac11


          RIP Milkman

            Wow Flavio I didn't realize you cracked 2K miles last year. That's amazing.

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

             

             

            Fredford66


            Running Musician

              My records before 2016 are incomplete, so I can only play Flavio's game for the recent past.  I seem to have been fortunate. (Knock on wood.)  This shows how everyone is different as I haven't been able to maintain any sort of weight training regimen, but that doesn't seem to have affected me.

               

              Year Missed Weeks Miles Kilometers
              2016 1 1,200 1,931
              2017 0 1,641 2,640
              2018 1 1,850 2,977
              2019 0 1,760 2,832
              2020 4 1,839 2,960
              2021 0 2,043 3,288
              2022 0 987 1,588
              5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)

              Upcoming race(s): Winter Series #2 Trail 5k, 12/18; Hangover 5k, 1/1/23
              darkwave


              Mother of Cats

                 

                100% not participating in this "game".  Regardless of how long one's list might or might not be, it's never going to get any shorter.

                 

                I'm gonna be that annoying pedantic person.   JMAC specified last 5 years.  So....if you manage to string together 5 injury free years, you have a clean slate....

                 

                Flavio- that certainly is a testament to strengthwork.

                 

                When you refer to "weeks missed" does that mean weeks where you did nothing?  Or weeks where you did not run?  The two are very different, I think.

                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

                  On a different note, does anyone have Nimmals' email?

                   

                  His Instagram appears to have been hacked, though perhaps he really has developed a strong interest in educating everyone on how bitcoin mining works.

                  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.

                  Marky_Mark_17


                     

                    I'm gonna be that annoying pedantic person.   JMAC specified last 5 years.  So....if you manage to string together 5 injury free years, you have a clean slate....

                     

                     

                    Not quite but I'm still not going to jinx it!  And even if the list was 0... it still couldn't get any shorter 

                    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"

                    Marky_Mark_17


                      Anyhow, my week done and dusted.  A bit lighter after a few big weeks.  June ended up clicking just over 400km, first time I've hit that in a couple of years.

                       

                      Weekly for period: From: 27/06/2022 To 03/07/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in m
                      27/06 That run where I was foiled by the lift bridge 5.60 9.01 00:40:46 07:17 04:31 16
                      28/06 That run with the worst shaving cut in a while 8.84 14.22 00:57:23 06:29 04:02 31
                      29/06 That run where things just got out of hand 8.72 14.02 00:53:21 06:07 03:48 59
                      30/06 That run where we’re halfway there 9.95 16.01 01:03:37 06:24 03:58 51
                      02/07 That run where it was just me and the ducks 6.90 11.10 00:41:42 06:03 03:45 38
                      03/07 That run with glorious fog and the bridge to nowhere 12.46 20.05 01:28:55 07:08 04:26 210

                      Total distance: 84.42km / 52.5 imperial hogsheads

                      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"

                      DavePNW


                         

                        I'm gonna be that annoying pedantic person.   JMAC specified last 5 years.  So....if you manage to string together 5 injury free years, you have a clean slate you’re a freak. 

                         

                         

                        FYP

                        Dave

                        JMac11


                        RIP Milkman

                          On a different note, does anyone have Nimmals' email?

                           

                          His Instagram appears to have been hacked, though perhaps he really has developed a strong interest in educating everyone on how bitcoin mining works.

                           

                          I don't. I have about 50 percent success reaching out to him on Strava though.

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

                           

                           

                          flavio1980


                          Intl. correspondent

                            DW - Prior to 2017 I’d just stop running. After I started strength training I rarely get injuries. I did strength training through the lockdown, but had to do mostly bodyweight and geared towards endurance and cardio, since no equipment and I wanted some form of cardio to keep myself sane.

                            And when I got the nasty cold bouts there’s not much I can do but rest and wait the clock.

                            I used to catch many colds due to overexerting myself. Think doing a 7x1000@5k pace instead of usual 5x, just a tiny bit more.

                            Then I took the flu shot back in 2019 and those sort of disappeared until late last year.

                            I suppose I was way behind in the software updates 😁

                             

                            Mark - you are right, the last time we spoke about being injury free I jinxed you 😈

                             

                            me - My week completed. We moved to a different apartment this week. I'm exhausted both mentally and physically and that is considering all we have fit in 4 Uber rides.

                            The plan for today was 90' E.

                            First there was some lightning in the horizon, but I counted the seconds between the flash and the thunder and it was over 10s so I figured I was fine.

                            Then on the way back I got accosted by a stray dog. Mofo wouldn't let me run it would jump on my legs, it wanted me to walk. So I walked while trying to think of a solution. I was trying to see if any of the fences could potentially be open so I could try to shove it in that front yard.

                            But nothing seemed to work. So I thought to try and catch a ride, but no cards passing in that direction.

                            Then I made into a gas station store, there the little f****r couldn't follow me.

                            I could tell the store clerk was immensely pissed off at me, but whatever, what could I do.

                            So I waited and waited. The dog was not going away and was harassing the gas station clients.

                            At desperate times, the stupid ideas come.

                            I started asking the customers if any of them would give me a 300m lift so I could get rid of the dog. But I was in short shorts and sweaty, that was never going to work, I know I would not give me a lift in that situation.

                            I had no money on me (stupid mistake) or else I could wait for the bus and get onboard, then jump off on the next stop.

                            No phone either to hail an Uber or the like.

                            After a very long time (40 minutes) some other poor soul walked past that street and the dog started following them. I waited a bit, then got out, but they were going in the only direction I could go.

                            Of course I forgot completely that I could try to navigate and use Garmin maps.

                            So I jumped on a side street and tried to catch the parallel street (mind you this is the suburbs), hoping to somehow merge back into the main street eventually. Either that or I would end up somewhere 10 miles away from home.

                            But it worked.

                            I was so pissed off the whole time. Portugal is relative civilized and clear of off the leash dogs (Unlike Italy)

                            I'm sure I will not be taking that road again.

                            Weekly for period: From: 27/06/2022 To 03/07/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            28/06 60' E 7.23 11.63 00:59:49 08:16 05:09 88
                            29/06 3x 5'@6:16-6:29 6.59 10.60 00:50:56 07:44 04:48 98
                            30/06 50' E 6.01 9.66 00:49:14 08:12 05:06 141
                            02/07 50'E 6.19 9.96 00:49:45 08:02 05:00 97
                            03/07 That run where I got stuck in a gas station store for 40 minutes because a stray dog off the leash wouldn't let me run 7.33 11.80 01:04:10 08:45 05:26 89
                            03/07 That run where I made an escape from the annoying dog by going around in unknown streets just hoping to find my way back 3.90 6.27 00:31:33 08:05 05:02 88

                            Total distance: 59.92km / 196587 feet if you have really bit feet, fewer if you have gigantic feet

                            37 miles

                            PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                            Up next: 10K Family race

                            Tool to generate Strava weekly

                            Ian5


                              Flavio-That doesn't sound like a good experience, glad he didn't go for you.

                              Decided it was time to up the long run so did 19 miles today,my longest run since my last marathon, it felt decent but had a few decent hills that were challenging.

                              Weekly for period: From: 06/27/2022 To 07/03/2022

                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in ft
                              06/27 Morning Run 7.08 11.39 00:58:54 08:19 05:10 315
                              06/28 Afternoon Run 11.53 18.56 01:34:39 08:13 05:06 515
                              06/30 Afternoon Run 9.81 15.78 01:19:45 08:08 05:03 479
                              07/01 Afternoon Run 7.08 11.39 00:58:53 08:19 05:10 318
                              07/03 Lunch Run 19.17 30.84 02:41:25 08:25 05:14 728

                              Total distance: 54.67mi

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

                              darkwave


                              Mother of Cats

                                58 miles/93 of those smaller things, 3 hours pool-running, and 1500 ~yards swimming.

                                 

                                 

                                M: 90 minutes pool-running and streaming yoga.
                                T: 11 miles, including 4x1200, 2x400 in 5:09, 5:01, 4:58, 4:56, 93, and 95. Recoveries were 2:3x-2:5x between the 1200s and full recovery between the 400s. Followed with leg strengthwork, and 500 yards recovery swimming.
                                W: Streaming yoga, 11 miles (9:44) and drills/strides.
                                Th: 90 minutes pool-running and upper body weights/core.
                                F: 12 miles, including a mixed workout of 3x10 seconds hard on a 6% hill, then 2x2K on the track with 3 minutes jog (splits 8:50 and 8:42), jogged back to hill for 6 hill repeats, each lasting 45 seconds, with two sets of easy effort, moderate effort, hard effort, before returning to track for 2K, 400m, with 3:10 jog between the two (splits 8:42 and 1:37). Followed with leg strengthwork and 500 meters recovery swimming.
                                Sa: 10 miles (9:55), drills/strides, and streaming yoga.
                                Su: 10 miles, including 2400m in 10:51, 5 minutes jog, and 2x8x200m with 200m jog after each and 400m jog between sets. Most of these were around 50-51 seconds. Later did another 4 miles very easy (10:10). Followed with leg strengthwork, and 500 yards recovery swimming.

                                 

                                The weekday runs all felt so much better (this was my first set of track workouts on Artane). Not 100% better, but I was definitely more stable and loose and able to extend my stride a bit more.

                                 

                                Per the doctor's instructions, I experimented with upping the dose this weekend, going from a half tablet (1mg) to a full tablet (2mg) on both Saturday and Sunday. The result was that I didn't feel any more improvement on the higher dose, but my legs did feel weaker. I ran a set of 200m repeats that were all slower than some of my 1200m repeats on Tuesday, and then went to the gym where I deadlifted 30 pounds less than I usually do. So I think I need to stick with 1mg.

                                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.