2022 Advanced Racing Thread (Read 467 times)

Marky_Mark_17


    Recovery week done and dusted.  Weather has continued to be mostly shite with an abundance of both rain and wind, apart from clearing up on Saturday for a decent track session.  July ended up being my biggest month in 2 years so hoping that pays off.

     

    Weekly for period: From: 25/07/2022 To 31/07/2022

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    26/07 That run where I couldn’t figure out how a car ended up there 6.85 11.02 00:46:55 06:51 04:15 45
    27/07 That run with the loops of wind mitigation 8.73 14.04 00:56:14 06:26 04:00 64
    28/07 That run where I’m not sure if it was a track or a pond 8.71 14.01 00:52:02 05:58 03:43 54
    30/07 That with a lot less swimming and a lot more running 8.82 14.20 00:52:47 05:59 03:43 62
    31/07 That run where the new park that has been fenced off for over a year is almost open (almost) 12.54 20.17 01:29:33 07:08 04:26 210

    Total distance: 73.44km (45.6 imperial brass rivets)

    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"

    SteveChCh


    Hot Weather Complainer

      Mark - Nice down week.  July ended up at 431km for me which I'd say is my biggest ever month, albeit aided by 5 weekends.

       

      Good week for me, kept everything easy as I try to get over this cold.  Legs feel great but running with a sore throat, painful sinuses and lightheadedness isn't fun.  But while I had energy I decided to keep at it.  The cold is definitely improving and hopefully when I'm back to 100%, this experience will remind me how much fun running can be.  Yesterday after my long run in the freezing cold, my legs didn't feel like they usually do after a long run, really fresh and not too tired.  Definitely helped by not doing a workout but still a good sign.

       

      Weekly for period: From: 25/07/2022 To 31/07/2022

      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in m
      25/07 Warm up 0.33 0.54 00:03:13 09:45 05:57 0
      25/07 Easy pace 8.78 14.13 01:11:26 08:08 05:03 12
      25/07 Strides 0.74 1.20 00:05:58 08:04 04:58 0
      27/07 Warm up 0.34 0.54 00:03:22 09:54 06:14 0
      27/07 Easy pace 11.28 18.16 01:33:35 08:18 05:09 39
      28/07 Recovery 5.55 8.94 00:48:01 08:39 05:22 11
      29/07 Warm up 0.34 0.55 00:03:09 09:16 05:44 0
      29/07 Easy pace 7.53 12.12 01:01:57 08:14 05:07 11
      29/07 Strides 0.73 1.18 00:05:45 07:53 04:52 0
      30/07 Warm up 0.34 0.54 00:03:06 09:07 05:44 0
      30/07 Easy long 21.19 34.10 02:55:29 08:17 05:09 42
      31/07 Recovery 5.52 8.87 00:47:35 08:37 05:22 11

      Total distance: 100.86km (62.69mi)

      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

      Ian5


        Think this is the first time I've seen a week I've beaten Mark.

        Steve-That's a really good week,topped off with a 21,impressively low elevation also.

        I had a 6 day working week,so only managed 5 runs,but still got to near enough 55 miles,3 weeks left of training for Antwerp now.

        Weekly for period: From: 07/25/2022 To 07/31/2022

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        07/25 Afternoon Run 8.66 13.93 01:11:43 08:17 05:09 430
        07/26 Afternoon Run 9.95 16.01 01:19:45 08:01 04:59 495
        07/28 Afternoon Run 13.50 21.72 01:50:35 08:11 05:05 633
        07/29 Afternoon Run 14.13 22.73 01:56:58 08:17 05:09 673
        07/31 Afternoon Run 8.66 13.93 01:10:38 08:09 05:04 430

        Total distance: 54.88mi

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

        darkwave


        Mother of Cats

          Marky_Mark - glad you were able to squeeze in the track session on a good day.

           

          Steve- perhaps I'm mistaken, but seems you've been fighting this cold for a while - I hope it clears soon.

           

          Ian - I'm guessing you mean 3 weeks of training plus taper, right?  Not 3 weeks until the race.

           

          ***

           

          56 miles running, 27 "miles" pool-running, and ~1000 yards swimming.
          M: 6 miles, including six 200s in around 50 seconds each, working on relaxed form, followed by 6 "miles" pool-running
          T: 3.5 miles easy (9:22), 6.5 miles (9:39) plus drills/strides and then upper body weights/core.
          W: 12.5 miles, including 2 sets of (2K, 1200, 1600) and then 2x200 in 8:48, 5:17, 6:59; 8:44, 5:14, 6:54; and 48 and 47. Recoveries were about 3 minutes within the set and 6 minute between sets; full recovery for the 200s. Followed with leg strengthwork, and 500 meters recovery swimming.
          Th: 12 "miles" pool-running and streaming yoga.
          F: 3 miles (9:41), 7.5 miles (9:37) plus drills, and then upper body weights/core
          Sa: 17 miles including a marathon effort workout of 4 miles, 3 miles, 2 miles, 1 mile at marathon effort (average paces were 7:45, 7:46, 7:56, and 7:49 - 1 mile at easy jog plus water breaks in between). Followed with injury prevention work and 500 yards recovery swimming.
          Su: 9 "miles" pool-running and streaming yoga.


          One good day, and one not so good day. I was decently happy with Wednesday's tempo interval workouts - that was a workout I couldn't have done a few weeks ago.

           

          Saturday I was banking on a drop in humidity and temperatures for my marathon pace workout, so that I could get a sense of my fitness. Unfortunately, that didn't happen until later in the day.  I did the workout anyway, trying to focus on effort regardless of how slow it was, but I had to really back off and add in multiple water breaks, and the workout was a slog anyway. I debated whether to bail on the workout, but decided that I was better off finishing it at whatever pace I could hold to at least get the effort into the body.  So yeah, still on the fence about the marathon - I'll give it another week or two.

          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

            Ian and darkwave - Nice weeks.

             

            darkwave - It's getting to that time of the year where you're probably sick of the hot weather and we're sick of the cold weather.  Saw the sun for the first time in weeks yesterday so hopefully the flood water on my favourite bike path recedes by Wednesday!  Pretty tough for you to try to ramp up for a marathon in that weather.

             

            I've had the cold for a week and a half but it definitely feels like it's on the way out today, sinuses and throat feel much better.  I'm still just a bit blocked up.

            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

            DavePNW


               

              Saturday I was banking on a drop in humidity and temperatures for my marathon pace workout, so that I could get a sense of my fitness. Unfortunately, that didn't happen until later in the day.  I did the workout anyway, trying to focus on effort regardless of how slow it was, but I had to really back off and add in multiple water breaks, and the workout was a slog anyway. I debated whether to bail on the workout, but decided that I was better off finishing it at whatever pace I could hold to at least get the effort into the body. 

               

              Good job toughing it out. Even when you know the effort is the important thing, when the paces aren’t there you think “why bother?” and mentally it’s a real battle.

              Dave

              DavePNW


                Weekly for period: From: 07/25/2022 To 07/31/2022

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                07/25 Morning Run 6.02 9.68 00:55:12 09:10 05:42 256
                07/26 Morning Run 7.01 11.28 00:59:55 08:33 05:19 308
                07/27 Morning Run 8.51 13.70 01:14:20 08:44 05:26 423
                07/28 4 tempo 8.07 12.98 01:05:24 08:06 05:02 367
                07/29 Morning Run 6.06 9.74 00:53:12 08:47 05:28 62
                07/30 Morning Run 5.10 8.21 00:45:32 08:56 05:33 0
                07/31 Long 18.11 29.15 02:36:17 08:38 05:22 646

                Total distance: 58.88mi

                 

                I was debating what kind of workout to do after my 5k last Saturday. My actual marathon plan calls for 4-5 continuous tempo, so I figured that would be good enough. Pushed it out to Thursday to give myself an extra recovery day. I like my tempo pace to be 6:50-7:00; my 4 miles were 7:36 (slow start as usual), 7:03, 6:54, 6:54. I was content with that. My LR was again solo since I was out of town for my usual Saturday running group meetup. So a bit of a mental grind, and it was a warm day, but turned out to be a solid run. I’m feeling pretty good about my endurance right now. 

                Dave

                flavio1980


                Intl. correspondent

                  Mark - Thanks for keeping the weather complaining streak alive! You’re definitely bound for a break through provided no sickness on the next race.

                   

                  Steve - you've shown quite some strength this past week

                   

                  DW - I know it’s cliché but you should only improve from now on. 6-8 weeks is quite some time to improve cardio capacity especially since you're roughly getting back in the direction you were. I don't think you lost any muscular endurance.

                   

                  me - A nice week. The weather was not the best but I did well to run at 6am so it wasn't such a factor, except for Monday when I was feeling very heavy legged as the air was thick. Traveling was more of a weight on my legs, road trips are pretty tiring even when you're not driving.

                  All in all we got to know some very beautiful places.

                  I was happy to get back at strength training and now the coach has me doing squats as well. I'm terrible at them so doing them with just 2 10kg dumbbells at the moment.

                  I hope to see some speed gains when I start lifting close to what the average Joe does.

                   

                  Weekly for period: From: 25/07/2022 To 31/07/2022

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in m
                  26/07 65' E 7.77 12.50 01:05:01 08:22 05:12 16
                  27/07 3x (6'@6:12-6:21 + 4'E) 7.72 12.42 01:00:01 07:46 04:50 27
                  28/07 65'E 7.77 12.50 01:05:01 08:22 05:12 24
                  30/07 Morning Run 8.67 13.95 01:09:57 08:04 05:01 37
                  31/07 1h45 E 12.98 20.88 01:45:00 08:05 05:02 141

                  Total distance: 72.25km 44.89 of that other thing

                  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

                    Darkwave - I think that effort probably puts you in 3:15 range with weather adjustment, unless you're really suffering with the weather. Let's say that's the case: would you abandon Chicago, and what would the backup be if so?

                     

                    Steve - that was a big long run for someone with a cold. How did the last 2-3 miles feel?

                     

                    Dave - just added you to Strava, a little late to the party.

                     

                    Flavio - I think you're the only one who has actually fully moved over to this thread: your plan may have failed and we'll have to change this back to the marathon thread.

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

                     

                     


                    Speed Surplus

                      Quick post - I'm not gone, I've just been on vacation without a computer (and I don't do forums on my phone).

                       

                      Running has taken a hit with the vacation, but I've been "staying in touch" with fitness as much as possible.

                       

                      Crazy busy now at work after the long vacation, so I'll probably still be sporadic, but plan on hopping back when time allows.

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

                      Ian5


                        Darkwave-Yes that's what I meant,3 more weeks of training then taper time.

                        11.5 miles today after work,legs felt a little tired but heart rate was great so all good.

                        Just trying to finalise flights for Tokyo,got to build time in for jet lag so probably going to get there on the Wednesday.

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

                        SteveChCh


                        Hot Weather Complainer

                          JMac - Yep, I did several out and backs so I could pick up drinks from home and with a view to shortening it if I needed to.  My partner told me I was insane and would give myself pneumonia but I think I kept it sensible with the slow pace and constantly reassessing.  I felt fine until the end in terms of energy and legs, although my head/sinus/throat was not very comfortable.  I'm pretty happy with how comfortable it felt, especially now the head cold is improving rapidly.  Even though I didn't do the planned workouts on my last 2 long runs, I'm really happy with how they went at easy pace with electrolyte drinks and water only.

                           

                          I've tried to move over to this thread because I'm too lazy to post twice.  The racing scene has been relatively quiet in all parts of the world represented here so it will be interesting to see the thread evolve when we get into Spring/Autumn/Fall.

                           

                          Flavio - Yeah, even though it hasn't been the most fun week of running, it will help me in the next few weeks as the legs start to get heavy to remember that I battled through with a cold in atrocious weather.  Nice week and good to hear you're resuming the role as King of Strength training.

                           

                          Dave - Nice week to follow up the race, and I think a very sensible approach.

                           

                          I had a good chat with my coach last week about the course and what to expect in Melbourne.  I've done the half 3 times but obviously never the full and was particularly interested in how bad it gets when the half and full meet up with about 10km to go.  His answer - expect it to be bad and prepare yourself not to waste energy getting angry.  I was interested that piwi said he had no issues, but the coach pointed out that if you're running 3 hours or faster, when you meet the half runners you'll be running with 1:30 or faster runners.  When I can expect to meet them, assuming I am 3:15-20 (which I am), I'll be stuck with people running a minute per km slower.  Sounds like there's plenty of room for a few km but then it merges into one lane and half runners block the whole lane.  At least I'll know it's coming.

                           

                          Also interested to hear stories about the magic of the taper.  I've experienced it doing the half but I expect it's more pronounced with the full.  Do you get to 30-35km and feel like it's really comfortable (assuming it's a good day)?

                          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

                          cinnamon girl


                            Steve - I agree with Ian. Impressive low elevation! Speaking of which - Dave - you ran 4 mi Tempo with that elevation gain? Strong work!

                             

                            After Saturday's run, my garmin said the last 7 days totaled 74 miles so I took Sunday off. It was all easy miles including a warm 20 mi (8:09) Wednesday in Eugene. This morning I decided to run a half in San Francisco this weekend. Need to rip the band-aid off, if that's the saying that fits or not I'm not sure. So I'll do some 800s tomorrow.

                            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

                            SteveChCh


                            Hot Weather Complainer

                              cinnamon - That's an impressive week, you must be in great shape so ripping the band aid off should be fine.

                               

                              Christchurch is pancake flat - when I need to do hills I have to drive up into the hills about 25 mins away and they are serious hills so it's all or nothing.  There are some motorway bridges I can do repeats on too.

                              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- ha you pipped me in July by a measly 7km.  I blame my recovery week.  Hope that cold is getting better.  I found the taper means you feel ridiculously good for the first 10km or so but therein lies the challenge of not going too fast.

                                 

                                Ian - nice job.  I am sure the old marathon stalwarts on here are thrilled to know that I (retired from marathons) have been setting the mileage benchmark in what was previously the marathon thread haha.

                                 

                                Dave - always interesting hearing how others train.  I almost always do my long runs solo but the company is nice, we do the odd club long run.

                                 

                                Darkwave - yeeeeahhh reminds me of that miserable patch we had in Jan/Feb.  I'm not sure if the La Nina conditions here correlate to what is happening over there, presumably not that match since you're on the Atlantic rather than the Pacific.  It's always rough at the time but you really can't read anything into it until you get back to "normal" conditions!

                                 

                                Cinnamon - is that SF half punishingly hilly or do they try and route it to avoid the hills?  I was there a few years ago and recall some of the hills being rough (even by Auckland standards where the city has around 50 dormant volcanic cones!).

                                 

                                Flavio - what does Joe lift?

                                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"