Forums >Racing>2022 Advanced Racing Thread
Intl. correspondent
Ian - If you were referring to mileage I have no idea what the max is going to be. First of all I have zero control of how much mileage my body will allow, but also I’m training for a 5k.
If you were referring to the dead lift, I’d love to get to deadlifting my own bodyweight at the very least. Back in 2019 while training for a 1500m race I've gotten up to 3 reps with 92kg which was my body weight + 10kg at the time.
I know I’ll never deadlift twice my body weight, but anything above my body weight as maintenance seems ok and also safe. The deadlift becomes a very risky endeavour after a certain threshold.
Keen - LOL yeah I was referring to the spring at the tail end of a race. You might be able to hold for about one to two minutes even if out of breath.
Also, to your question about the Escalante racer, I’ve gotten close to 700km on them, but the last 150km or so I was using them like once every 2 weeks.
Masterful week and I’m always impressive at the insane volume you have for your workouts.
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race
Tool to generate Strava weekly
Waltons ThreadLord
Fred: Nice 10 miler; it certainly was a beautiful morning yesterday. Unusual for this time of year around here, but I will take it!
JTR Yes, take it while we can. I guess you're in the mid-Atlantic region as well? I had track work this morning (4 x 1200 with 400 recoveries) and the weather wasn't too bad yet, but we're supposed to hit 90º later today with dew points breaking 70º, so I'm glad my running is done for the day.
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 races: Clinton Country Run 15k, 4/27; Running is Back 10k, 5/12
I always enjoy getting new ideas for workouts - and some look new and interesting but I can't see the details as JT mentioned too.
Keen your 12 x 800 (beast) I don't think says what you did for rests - in between each and sets?
Mark - thanks for the better description
Flavio - 30? WOW. lol.
Steve - nice long run - I am not quite ready to put quality into my long runs and my race is a week before yours
Merkle - yes hot tub for recovery - strong jets I envision getting fresh blood to the muscles and breaking up and removing debris and then I do simple range of motion movements.
JT - I finally have felt my legs and related items strong enough to do a VO2 workout. It's been awhile! Upload a pic if you can!
I have the same question! And what type of pace? Running 6 miles of intervals at anything faster than tempo is nuts.
Dave
Cobra Commander Keen
2 minutes between each rep, 2 extra minutes (4 minutes total) between each set.
Adjusted for the heat, I started a bit faster than 10k pace and progressed each set and ended a bit faster than 5k pace.
5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22
Upcoming Races:
OKC Memorial 5k - April 27
Hot Weather Complainer
cinnamon - yeah, I am quite a long way ahead of a normal cycle I think - this is my third marathon cycle but first race due to cancellations so that has probably helped me get a bit ahead of the game. I also chose a race far enough in the future to minimise the cancellation chance so after my last half it left 5 months over winter to train. Your comment raises a good point though - I have to be careful not to peak too early. I'm going on holiday for a week in mid-August which will help me have a very light week before the final push.
Keen - Another huge and impressive week.
5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23
2024 Races:
Motorway Half Marathon February 25, 2024 1:29:55
Christchurch Half-Marathon April 21, 2024
Selwyn Marathon June 2, 2024
Dunedin Half Marathon September 15, 2024
Fred: yes, I'm in the same neighborhood as you; I live in western CT. So I get similar weather to you and JMac, maybe a touch cooler since I'm further north.
Cinnamon: Innsbruck is incredible! I didn't realize the winter Olympics took place here twice, but I can see why; there are mountains surrounding the city on all sides! Gone running with some German, French, and Dutch colleagues each morning. It's a bitch getting up at 5:30 but well worth it once you get going. We hiked to the top of the Nordkette today which was incredible. Here are some pics.
2:52:16 (2018)
Mother of Cats
JTReeves - those are spectacular - thank you for sharing.
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.
JT !! That sounds wonderful and thank you for the pictures !! Very cool.
Problem Child
JMac
For your run commuting, if it is still a thing, I would wonder how this would work out for you.
https://www.runinrabbit.com/collections/mens-tops/products/high-country-mens-1
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 53.37
5k18:xx | Marathon 2:55:22
JT - great pictures!! Looks pretty amazing.
Me - another big week in the bag... biggest in almost 2 years. After surviving the weather on Tuesday, couple of good workouts on Thurs and Saturday in good conditions. It was surprisingly cold this morning for my long run and my hands were pretty cold even with gloves on. For some reason it's always colder out in Whenuapai but it was worth it to cruise past the airbase and see a C-17 Globemaster visiting from Australia which is approximately the size of NZ's entire air force put together.
Workouts for those interested:
Tues: 35 min tempo (aborted due to horrible weather incl. 80km/50 mile wind with 110km/80mph gusts, ankle deep water, waves crashing over the footpath... good times). Instead I fought the wind on the way out and enjoyed it on the way back for roughly a 5 minute negative split.
Thurs: 4 x 6 min tempo / 1 min hard / 3 min recovery, 20 mins steady
Sat: 2 x 1 mile / 400 jog, 5 x 200m / 200 jog, 2 x 800 / 400 jog, 5 x 200 / 200 jog
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
Thanks for sharing those awesome pics JT.
JT - great pictures. It takes me back to when we went to Patagonia in Argentina.
Mark - Thanks for sharing the workouts. You're a beast for handling 3 in a week. I disagree with your Tuesday workout, there was no snow 😂
me - Got in a bigger week. My wife, her brother and I are taking a road trip to the South of Portugal. We got lucky and got over to Lisbon before they closed the road due to the wild fires. We weren't able to visit the castles in Sintra though for that same reason.
And here I thought wild fires and smoke were RP's problems 😛
Wednesday's workout went quite well considering the immense heat. Apparently it's so hot here that the US TV stations have picked it up as a story 😀
There was a rock festival yesterday about 2 miles away, I could hear everything so couldn't sleep till 3am. My wife and her brother slept through it as if it was nothing. They're pros!
Flavio - I have seen the news coverage which you referenced Nice week, and good point about the snow
Marky_Mark - nice week with some good workouts. I totally get why you pulled the plug on Tuesday - ankle deep water is just about impossible to run well in for more than a short bit (one of my regular running routes floods occasionally, so I unfortunately have some experience). I particularly like the Saturday workout, with the shifting back and forth between 200s and longer stuff.
JTReeves - are you able to catch any of Worlds - I know you enjoy watching that stuff - just not sure if your schedule is too packed while over there.
Speaking of which, Keira D'Amato randomly showed up on the local track on Tuesday to do one of her final pre-Worlds workouts just as I was finishing up. She doesn't live locally anymore, but her coach is local, and so I guess she drove up so that he could be present for one of her workouts.
***
My week:
52 miles running, 3 hours pool-running, and 1500 yards swimming.
M: 90 minutes pool-running and streaming yoga.T: 11 miles, including 1600, 5x800, 2x200 in 6:50, 3:17, 3:17, 3:16, 3:14, 3:14, 47 and 47. Recoveries were 5:38 after the 1600 and 3:0x-3:3x after the 800s (way too long due to track congestion). Full recovery for the 200s. Followed with leg strengthwork, and 500 yards recovery swimming.W: 8 miles (9:56) and drills/strides.Th: 90 minutes pool-running and upper body weights/core.F: 4 miles (9:44) and drills..Sa: 3.5 mile warm-up, and then 5K race in 22:19. Later ran 6 miles (9:40) plus injury prevention work and 500 yards recovery swimming.Su: 16.5 miles (9:44), mostly easy but with a fartlek of 1 minute on, 8 minutes off in the middle (no specific pace or effort target for the on segments - just treated them as extended strides). Followed with 500 yards recovery swimming.
Attempted a 5K parkrun on Saturday. I went out conservatively but still blew up (it was fairly warm and sticky, and I underestimated how conservative I needed to be). Race report is here. Splits were 6:57; 7:11; 7:22; 47. The good news was that my gait was not much of an issue in the race. I just ran slowly and paced poorly.
I'm now 12 weeks out from the Chicago Marathon. I'm still not sure whether I'm doing it, but I did bump up my long run to 16 miles to keep the option open.
Attempted a 5K parkrun on Saturday. I went out conservatively but still blew up (it was fairly warm and sticky, and I underestimated how conservative I needed to be). Race report is here. Splits were 6:57; 7:11; 7:22; 47. The good news was that my gait was not much of an issue in the race. I just ran slowly and paced poorly. I'm now 12 weeks out from the Chicago Marathon. I'm still not sure whether I'm doing it, but I did bump up my long run to 16 miles to keep the option open.
Sorry about the race. The good thing about a 5k is there’s only so badly you can possibly blow up, and then before you know it the race is over.
Smart move on the LR—build/maintain the endurance, and give yourself a chance.