2022 Advanced Racing Thread (Read 467 times)

darkwave


Mother of Cats

    Marky_Mark  - nice job cracking 400km, and I love the run titles.  "Imperial Hogsheads" also made me laugh.

     

    Flavio - crazy story with the dog - what a pain.  I have to admit that I feel sorry for the dog - perhaps it was abandoned and looking for anyone who would take it.

     

    Ian - checked out your Strava - yup those were some impressive climbs and drops, especially in the first few miles.

    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.

    SteveChCh


    Hot Weather Complainer

      Interesting chat on mileage and missed weeks (I can get on board this much more than rehashing specific injuries).  My last few years show there's really no secret to how to get better results - increase mileage and somehow avoid injuries.  When I look at these results it's clear why I've started having breakthrough races.  My last extended lay off was 2019.  2016 - 2018 all had plenty of niggles and missed weeks without a single extended time off.  Every time I haven't been able to run I've been able to get on the stationary bike every day (except when I had Covid), so I'm not doing nothing.

       

      2022  2079km (1300 miles)

      2021  3859km (2398 miles)

      2020  3442.36km (2139 miles)

      2019  2331.46km (1449 miles)

      2018  2308.67km (1435 miles)

      2017  2291.61km (1424 miles)

      2016  2796.60km (1738 miles)

       

      Flavio - I'm surprised your totals are that low given some of your results.  That suggests to me that you haven't come close to hitting your potential yet.  Moving house is exhausting regardless of scale.  That's really annoying about that dog - as I've whinged about a lot here, I get chased all the time but never by a stray.

       

      Fred - it seems like 2021 was a big year for a few people around here.

       

      Mark - Good time for a down week, your mileage has been pretty impressive with the speeds you run and given the races you are training for at the moment are shorter.

       

      Ian - Good week and very nice long run.

       

      darkwave - Nice week with so much variety.  Sorry the dosage experiment didn't yield you a positive result, apart from ruling out that particular solution.

       

      me - Another building week which mostly went really well.  The Wednesday workout felt really easy and I probably hit the paces a bit faster than planned at times.  Saturday was a mishap but not a complete disaster.  I was supposed to do 20km easy then 6 x 1km @ 4:15/km.  I did the easy section feeling great and kept it nice and slow.  Then 300 metres into the first repeat I got a severe cramp on my inner left thigh and had no choice but to slow down.  It took a while for me to believe it was real because it seemed like there was no reason for that to happen.  I had an electrolyte drink and water from 16-18km (400ml each) and took a gel at 15km which I would have thought was enough - it's the first time I've tried a gel on this cycle.  I tried again a few times but got the same result so kept it easy all the way.  It felt like a confidence blow but my partner told me off and reminded me my policy of not reading too much into one run.  And the positive is I have 3 months and plenty more attempts to get on top of whatever the issue was.

       

      The coming week will be another small increase in mileage before a down week.

       

      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 Warm up 0.33 0.54 00:03:10 09:36 05:52 0
      27/06 Easy pace 8.78 14.12 01:11:08 08:06 05:02 12
      27/06 Strides 0.76 1.22 00:05:59 07:52 04:54 0
      29/06 Warm up 0.34 0.55 00:03:12 09:25 05:49 0
      29/06 16km incl. 5 x (3 mins @ 4:15/km, 1 min recovery, 1 min @ 4:00/km, 1 min recovery) 9.98 16.06 01:16:01 07:37 04:44 11
      30/06 Recovery 5.54 8.91 00:47:34 08:35 05:20 11
      01/07 Warm up 0.33 0.53 00:03:16 09:54 06:10 0
      01/07 Easy pace 7.52 12.10 01:00:56 08:06 05:02 11
      01/07 Strides 0.74 1.19 00:05:40 07:39 04:46 0
      02/07 Warm up 0.34 0.55 00:03:14 09:31 05:53 0
      02/07 Easy long (with abandoned workout) 18.81 30.27 02:34:01 08:11 05:05 49
      03/07 Recovery 4.05 6.51 00:36:44 09:04 05:39 7

      Total distance: 92.54km (57.52 miles)

      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

      Fredford66


      Running Musician

         

         

        Fred - it seems like 2021 was a big year for a few people around here. 

         

         

        For me it was the first full year of working from home, thanks to Covid.  In early March of 2020, they told us to work from home "probably for 2 - 4 weeks, until this blows over," so I had 10 months of working from home.  I didn't work in the office at all in 2021.

        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
        DavePNW



          Steve - you beat me by 0.06 miles! Excuse me while I go run to the end of the driveway and back. But I think I win if we count elevation gain.

          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 6.02 9.68 00:52:16 08:41 05:24 249
          06/28 Morning Run 7.15 11.50 01:01:08 08:33 05:19 335
          06/29 6 x 800m 8.08 13.01 01:05:11 08:04 05:01 171
          06/30 Morning Run 7.16 11.52 01:02:08 08:41 05:24 328
          07/01 Morning Run 6.01 9.68 00:53:11 08:51 05:30 262
          07/02 Morning Run 7.03 11.31 00:59:27 08:27 05:15 292
          07/03 Morning Run 16.01 25.76 02:21:08 08:49 05:29 745

          Total distance: 57.46mi

           

          For the 6x800 I was targeting 5k pace. Goal for my 7/23 race is sub-20, which I’ve only done once. So I needed 6:26 or under. I am always a slow starter on interval paces, despite a typically ~3 mile warmup jog. Paces: 6:50, 6:25, 6:33, 6:25, 6:20, 6:17. Good enough. 

          Dave

          DavePNW


            My history:

            Year   Distance
            2014   2359.5 mi
            2015   2554.0 mi
            2016   2821.3 mi
            2017   2680.7 mi
            2018   1664.6 mi
            2019   2683.5 mi
            2020   3250.2 mi
            2021   3232.0 mi
            2022   1040.6 mi

             

            It’s hard to find exactly where there were weeks taken off. But there have really only been two major breaks, each about 4 solid months of no running—2014/15 and 2018. Both started immediately after running a marathon I probably shouldn’t have, with various injuries. Plus the first part of this year was kind of a disaster and had some gaps. I’m pretty surprised I still ended up hitting 1000. 

            I am terrible with strength training, I do zero. I know I should, especially being older. But I just hate all forms of exercise other than running. I successfully completed a 30-day plank challenge in June, so I have that going for me, which is nice.

             

            And yeah count me in on the COVID-induced mileage bump. Actually started when I was unemployed and had plenty of time off, then the job I found was WFH (not even related to COVID). I ended up discovering I could maintain a higher base level than I thought.

            Dave

            darkwave


            Mother of Cats

              Dave - nice 5K workout - it's always better when the splits improve over the course of the workout (as opposed to the reverse).

               

              Steve - I'm sorry about the bad workout.  But at least you got it out of the way (my rationalization is that bad runs happen to all of us, and better in a workout than in a race).    The fact that it was the same muscle cramping repeatedly at speed, but then OK when jogging easy, makes me wonder if you might not have a nagging imbalance causing it.

              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.

              SteveChCh


              Hot Weather Complainer

                darkwave - This is a good point.  The only other time I've ever had cramp in that area was towards the end of a 2 hour hill run.  I assumed that time I was putting stress in different areas than I was used to.  This time it was almost completely flat.  When I cramp because of lack of nutrition it always starts in the hamstrings.  I don't know what may have been different this time to cause some sort of imbalance.

                 

                Dave - Your elevation is definitely worth more than 0.06 miles!

                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

                Marky_Mark_17


                  Steve - to add to what Darkwave said, it sounds like an adductor issue to me.  But again, it's just one workout and there have been plenty of other good ones lately.

                   

                  Flavio - your stalker dog would be hilarious if it hadn't been such a nuisance.  It didn't look like this did it?

                  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"

                  cinnamon girl


                    Flavio - dog situations ... I had a somewhat similar (not) experience last weekend on a bike trail there was a snake all stretched out along the entire width of the path. I thought vibrations on the asphalt would make it move. I tried throwing a little stick, small rocks around it. Nothing would get it to move. It wasn't a rattlesnake but still I don't like snakes.  Anyways after some time, I realized I was just going to have to go for it. Your move reminds me of when I moved my daughter out of her apartment in Brooklyn. Exhausting no doubt. I hope the coming week is gentler on you. I'm jealous you're now in Portugal by the way.

                     

                    Ian - nice work on the long run!

                     

                    Fred - Calf Cup !! I love it  

                     

                    Dave - I'm with you on not repeating races. So many places to see and experiences to be had. Chicago sounds like it will have meaning for you - and will be fun! It's what it's all about 

                     

                    Recent topics

                    I don't strength-train or cross-train, unless you count hot tub

                    I drink pretty much everything, and more than recommended dietary guidelines
                    I have no idea how many miles I've ran, nor do I care

                    Upcoming Mosh Pit at Nine Inch Nails and hopefully a Rage concert soon but that may have to wait until after Berlin

                     

                    M: 55 min (8:43)
                    T: 70 min (8:30)
                    W: 5 mi +strides (8:13)
                    T: 3 x 4800 (19:52, 19:43, 19:55) w/800 (4:25) 
                    F: off + hot tub
                    S: 60 min (8:24)
                    S: 2 hr (8:14)

                    Thursday was interesting. I was tired, it was a day off work, so I was able to procrastinate until well late in the day. Too tired to run fast, or long, so I picked something in between. Numbers ended up saying 16 km in 1:08:20 – 6:52. If you would have told me that day to go run a couple easy miles then 10 mi at 6:52 I would have said oh hell no, you crazy

                     

                    Made work arrangements, got tix, etc for the last weekend of Worlds so at least I'll get to see the 5000

                    2022: Oakland Half 6th F, 1st Master, AG 84%, Lake Merced Half 2nd F, AG 86%

                    MM (Houston '12, LA '15, NYC '16, Vancouver '19)

                    No carbon plates

                    Running Problem


                    Problem Child

                      Rage Against The Machine IS ON TOUR??!!?!?!?

                      well I missed out on some teenage anger coming out. 
                      *walks down hall to room and plays angry music loudly through headphones *

                      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

                      darkwave


                      Mother of Cats

                        Rage Against The Machine IS ON TOUR??!!?!?!?

                        well I missed out on some teenage anger coming out. 
                        *walks down hall to room and plays angry music loudly through headphones *

                         

                        I had a similar reaction about NIN, and then I realized that the closest they were coming was Cleveland.

                         

                        Nice week Cinnamon.  A casual 10 miles at 6:52 pace obviously indicates some serious fitness (as does the rest of your week) - I'm impressed.

                        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.

                        Fredford66


                        Running Musician

                          The weather for my 4-mile race was much better than forecast, at 72º (22C) with low humidity. I ran 31:35.5, 5th of 42 in my AG, 185/893 OA and my second fastest 4M result ever (only 9 seconds off my PR, which was set in 25º/-4C - I'm a cold weather runner).  My 15-year-old son improved his 4M PR by 22 seconds, but I cut one second off his margin of victory over me in our last joint 4M race (I'll take what I can get).

                           

                          Looking at the Garmin data and I'm rather pleased with my pacing in the race.  The dip around the 20 minute mark was at a hard left turn onto a narrower path and the slow-down near the end came when we ran up 10' to cross a foot bridge, went down a steep 10' off the bridge, then after about 20 yards, a steep 6' back up to the path along an embankment.  Other than the slight downhill start, I was able to mostly keep my pace steady throughout, rather than fading late, or going out too slow and having too much left.

                           

                          I'm off to my sister's for an Independence Day cookout, but I can't say I feel like eating much, certainly not anything too heavy.  Races in hot temps often kill my appetite.

                          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

                            Mosh pits: I've never been in one and would not want to be! I like to watch the band and fully absorb and enjoy the music. But to each their own. I don't think there even was a mosh pit at the Tool concert in February. We had pretty good seats, fairy close to the front. But Tool fans are a relatively low key group nowadays.

                             

                            Mark: Nice week. If you ran on the road I usually run on, where the speed limit is 10 mph, you would often be breaking the law. 

                             

                            Flavio: Too bad about the stray dog. At least it seems like it was a friendly. I encountered a Samoyed on my run today and had to stop to pet him, such a beautiful and happy breed. He was with his owner on a walk so no following me.

                             

                            Ian: Really nice hilly long run there.

                             

                            Darkwave: Another solid week, and good you are figuring out the meds.

                             

                            Steve: Still a solid long run and like you said, a lot of time to build before the race.

                             

                            Dave: I also dislike all exercise other than running. When injured I sometimes try to ride the stationary bike but last about 10 minutes at best.

                             

                            Cinnamon: I'm not surprised you don't do any strength work; you're one of those lucky natural athletes.  Nice work on the 3 x 12 lapper workout! That's a big one. Cool that you'll see the 5000 at the WCs. Both races are loaded, there are so many huge talents.

                             

                            Fred: Nice job on the 4-miler! Great that you ran it with your son.

                             

                            I ended up taking both days off this weekend; had to work and had no motivation to run. Did my long run this morning instead, which worked out well since it cooled off and the humidity dropped.

                             

                            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 - trail 6.23 10.02 57:28 9:13 5:44 492
                            06/28 Morning Run 10.12 16.29 1:25:16 8:26 5:14 574
                            06/29 10 x 3 min on/2 min off 12.54 20.17 1:33:44 7:28 4:39 728
                            06/30 Morning Run - trail 6.22 10.01 58:37 9:25 5:51 492
                            07/01 Morning Run 13.13 21.12 1:46:43 8:08 5:03 856

                            Total distance: 48.23 mi

                            2:52:16 (2018)

                            Marky_Mark_17


                               

                              I had a similar reaction about NIN, and then I realized that the closest they were coming was Cleveland.

                               

                               

                              I've seen them live several times and they were outstanding.  Easily one of the top 2 or 3 live performances I've ever seen.  There's just a level of sheer intensity in their performance that few other bands can match.  You can even get a sense of it just from watching footage of some of their live performances on Youtube.

                               

                              A few years back they did a co-headlining tour with Queens of the Stone Age where the playing order would be decided by a coin toss each night.  In Auckland, Queens of the Stone Age were up first.  They were pretty good, and I was quite a big fan at the time, but NIN absolutely blew them away.

                               

                              I did see Rage Against the Machine in 2008 as well, back when they did their first comeback tour.  They were well worth it.

                              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"

                              darkwave


                              Mother of Cats

                                 

                                I've seen them live several times and they were outstanding.  Easily one of the top 2 or 3 live performances I've ever seen.  There's just a level of sheer intensity in their performance that few other bands can match.  You can even get a sense of it just from watching footage of some of their live performances on Youtube.

                                 

                                Agreed.  I've seen NIN many times, and it's never been a bad show.   Definitely in my top 5 for live shows, and possibly top overall.

                                 

                                JTReeves - it looks like some nice progress fitness wise.  We had a similar humidity drop today - very refreshing.

                                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.