2022 Advanced Racing Thread (Read 467 times)

flavio1980


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 17:56 2021 HM 1:21:59 2021

    Up next: 10K Family race

    Tool to generate Strava weekly

    Fredford66


    Running Musician

       

       

      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 38:57 (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
      cinnamon girl


        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!

        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

        DavePNW


           

          Keen your 12 x 800 (beast) I don't think says what you did for rests - in between each and sets?

           

           

           

          I have the same question! And what type of pace? Running 6 miles of intervals at anything faster than tempo is nuts.

          Dave

          CommanderKeen


          Aspiring Hobby Jogger

             

            I have the same question! And what type of pace? Running 6 miles of intervals at anything faster than tempo is nuts.

             

            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: 18:05 8/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

             

            Upcoming Races:

             

            Edmond Turkey Trot - 11/24

            CIM - 12/4

            SteveChCh


            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.

              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

                 

                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.

                 

                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.

                 

                May be an image of tree and nature

                May be an image of mountain and nature

                May be an image of mountain, nature and tree

                2:52:16 (2018)

                darkwave


                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.

                  cinnamon girl


                    JT !! That sounds wonderful and thank you for the pictures !! Very cool.

                    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

                      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 54.9

                      5k19:35 | Marathon 2:56:07

                      Marky_Mark_17


                        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

                         

                        Weekly for period: From: 11/07/2022 To 17/07/2022

                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in m
                        11/07 That run where we are all space vikings 6.97 11.21 00:50:32 07:15 04:30 21
                        12/07 That run with all of the weather (and I mean ALL of it) 12.44 20.02 01:20:30 06:28 04:01 272
                        13/07 That run with a lot less weather and a lot more people 8.72 14.02 01:01:06 07:00 04:21 47
                        14/07 That run with so many laps 13.13 21.12 01:19:42 06:04 03:46 129
                        16/07 That run where it was a go-fast kind of morning 8.71 14.01 00:51:54 05:58 03:42 67
                        17/07 That run with Anthrax XL and the C-17 Globemaster 17.12 27.54 02:02:08 07:08 04:26 298

                        Total distance: 107.93km (67.08 imperial pine cones)

                        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"

                        mmerkle


                          Thanks for sharing those awesome pics JT.

                          flavio1980


                          Intl. correspondent

                            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!

                            Weekly for period: From: 07/11/2022 To 07/17/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            07/12 60'E 7.50 12.07 01:00:00 08:00 04:58 354
                            07/13 6x800@5:50-6:05/3:37-3:47 + 5x30s hard 8.79 14.15 01:05:54 07:30 04:39 259
                            07/14 60'E 7.39 11.90 01:00:00 08:07 05:03 407
                            07/16 70'E 8.49 13.66 01:09:57 08:14 05:07 85
                            07/17 90' long run 10.98 17.67 01:30:00 08:12 05:06 161

                            Total distance: 43.16mi

                            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

                            darkwave


                            Mother of Cats

                              Flavio - I have seen the news coverage which you referenced Smile  Nice week, and good point about the snow Smile

                               

                              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.

                              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.

                              DavePNW


                                 

                                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.

                                Dave