2022 Advanced Racing Thread (Read 496 times)


Hot Weather Complainer

    Mark - Really nice to run in different places, always helps break up the training a bit.  Another nice week, you'll be happy to finally be racing after a long wet winter of training.


    My coach took a look at my comments I leave on each run with my perceived effort ratings (on our online spreadsheet) and is stepping in...this will be a very light week with some short workouts and overall mileage cutback of about 30% so it will be my lightest week since Southern Lakes.  I was relieved to see the updated plan to be honest, which clearly means it is much needed and will likely prevent bigger issues down the track.  Carrying a couple of niggles now too so hopefully this week will help me get rid of those.

    5km: 18:40 9/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23


    Upcoming Races:

    Christchurch Marathon April 21, 2024


      Marathon Training Week 1:


                                                                       Miles     Kilom     Time       Pace/mi     Pace/km


      8/8: Easy 6                                                 6            9.6        48:12       8:02           5:00


      8/9: Easy 6                                                 6            9.6        49:36       8:16           5:08


      8/10: 2 miles warm up

      and CD, 3 strides, 3 mile tempo                 7           11.2       51:20       7:20           4:34

      in 19:22, leg strength later


      8/11: Off, upper body and abs


      8/12: 10 mile "long" run,                             10          16.1      76:40       7:40           4:46

      progressive, felt a little stiff


      8/13: Easy 7                                                7            11.2      56:00       8:00           5:00


      8/14: Easy 7 + 3 strides                              7             11.2     53:40        7:40          4:46

      Abs later


      Total: 43 miles / 69.2 km; 5:35:28


        Steve-That was a horrible trip,any other plans to get away?

        Mark-Good luck at Auckland.

        Holiday/Marathons-I definitely use them as a chance to explore new places,think I've done 27 now and 10 have been abroad,would have been a higher ratio but for covid.

        This week I took Darkwaves advice and didn't do a long run at the weekend,so I'm basically in taper mode now,I'll do this half next Sunday then see how I'm feeling Interested to see how it goes as I've only really ran easy efforts for 10 weeks,this cycle though has been my highest mileage ever,previous high was 43 over 12 weeks,this is 48 now so hoping to see the benefits.

        Weekly for period: From: 08/08/2022 To 08/14/2022

        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        08/08 Afternoon Run 9.91 15.94 01:23:12 08:24 05:13 489
        08/09 Lunch Run 12.09 19.45 01:42:09 08:27 05:15 554
        08/10 Afternoon Run 9.90 15.94 01:23:15 08:25 05:13 492
        08/11 Afternoon Run 12.12 19.50 01:43:25 08:32 05:18 558
        08/12 Afternoon Run 7.05 11.34 00:59:24 08:26 05:14 315
        08/14 Afternoon Run 10.17 16.37 01:24:35 08:19 05:10 561

        Total distance: 61.24mi

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


          So many names here, so, I guess I am the one who are new now?


          Definitely no comments at the moment, because I don't know anybody basically Smile And whom I know - RP is always too cryptic, my English I gained in the US is not enough to decrypt his messages. And JMac... JMac is in constant stage of running his last marathon. There is no way he runs PR in New York, so, I expect the "retiring from marathons" continues.


          I am two weeks away from my no-goal marathon (I do not thin I have any goal marathons now), so, I would report my last few weeks from now:


          this week: 56.4 miles

          1 week ago: 98.1 miles

          2 weeks ago: 71.3 miles

          3 weeks ago: 67.1 miles

          4 weeks ago: 63.5 miles

          5 weeks ago: 34.9 miles

          6 weeks ago: 77.1 miles

          7 weeks ago: 34.7 miles


          I feel pretty good now, not my best training cycle though. Compare this last two months with last year's - I definitely was running faster and more efficient last year (and last year I thought I am slow Smile. So, last year I ran Santa Rosa in 3:00:13. So, based on comparison of these two years, I might run maybe 3:05 this year (weather might be a factor - Aug race can be pretty hot), the safer bet would be sub 3:10. Of course, as always ideal would be sub 3 (need to get there again), but I do not see how that might happening if that didn't happen last year.

          paces PRs - 5K - 5:48  /  10K - 6:05  /  HM - 6:14  /  FM - 6:26 per mile


            I ran my 10k in 41:30 for a PR! I took a healthy 23 seconds off my previous PR from 2019. With some upside potential, since it was not the easiest course. There were some elevation changes including a short but very steep hill around mile 4.5, when you least need it. I held a pretty steady pace other than that mile: 6:41, 6:41, 6:44, 6:42, 6:57, 6:42. I felt strong at the finish. 

            The race being on a Sunday was not ideal because I missed out on a LR this weekend. But I added a few extra early in the week and finished at 54, which is good enough. Now I am thinking about a half next weekend. I’m not sure how smart that is, but it’s my best chance at a tuneup before Chicago (7 weeks out), and I’d like to take advantage of my current fitness level. I‘d better decide quickly so I can arrange my week appropriately.


            Weekly for period: From: 08/08/2022 To 08/14/2022

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in ft
            08/08 Morning Run 6.06 9.75 00:53:41 08:52 05:30 249
            08/09 Morning Run 9.01 14.50 01:17:45 08:38 05:22 453
            08/10 4 x 1000m 9.05 14.57 01:15:14 08:19 05:10 262
            08/11 Morning Run 7.02 11.30 01:01:39 08:47 05:27 289
            08/12 Morning Run 7.01 11.28 01:01:36 08:47 05:28 322
            08/13 Morning Run 5.04 8.11 00:44:20 08:48 05:28 223
            08/14 Morning Run 2.70 4.35 00:24:00 08:53 05:31 0
            08/14 Lake Union 10k—PR! 6.17 9.93 00:41:30 06:44 04:11 138
            08/14 Morning Run 2.00 3.22 00:17:50 08:55 05:32 0

            Total distance: 54.07mi


              Steve: Sorry to hear about the travel troubles. Sounds like you and your coach have a good plan for the rest of the cycle.


              Mark: I'm looking forward to seeing how your races go!


              mmerkle: Looks like a good start to your cycle.


              Cal: Nice running lately, and congrats on the 50k last weekend!


              Ian: The higher average mileage should definitely help.


              JMac: Excellent workout today! The last couple morning have been great; dew point of around 50 where I am.


              Dave: congrats on the 10k! Very well paced.


              My running has dropped off lately; I got covid after the Austria trip and took about 10 days off, and have had the same elevated HR since starting up again. I wasn't too much in to marathon training before that happened, and after even less, so I decided not to run Erie and just take the rest of the year off from racing. 2022 has been rough and I think I just need to listen to my body. Anyway, this means no BQ and no running Boston next year unfortunately. But if the meetup from this forum materializes I will drive up and cheer the racers on and join for the post-race celebration (isn't that the most important part?).


              36 miles this week, up from 22 the week before, and 11 the week before that.

              2:52:16 (2018)


                Flavio, yeah I guess it's just weighing on me more...do I want to embark on 3 months of saying yes to marathon training and no to fun.


                Steve, glad you were able to save some leave for future fun.  Sounds like a rough week but 7 weeks is still a long way out so good to get ahead of any niggles.


                Mark, glad you enjoyed running in different locations. Good luck at the race!  It sounds like am invite only sort of thing, is it?


                Mmerkle, very solid week 1!


                Ian5, good luck at the half!


                CalBears, as long as you don't growl at me I'm happy.  Very impressive mileage.  How is the Santa Rosa marathon?  That location really appeals to me.


                DavePNW, congrats on the PR!!!


                JTReeves, best of luck recovering.  Mine took far longer than expected.


                Usually when I'm coming back from something or just want to reset I'll shift to higher mileage but really slow it down and add walk breaks.  The last 2 times I've done this it really hasn't worked for me.  I've been feeling worn down this week so I pivoted and instead of a slow 12-13 mi I did 10 mi with 6 trying out possible MPs.  Somehow I feel way better and more refreshed???


                Weekly for period: From: 08/08/2022 To 08/14/2022

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                08/09 Base building 7.41 11.92 01:29:12 12:02 07:29 344
                08/10 Base building 8.20 13.20 01:34:41 11:33 07:10 328
                08/12 Base building 10.01 16.10 01:57:44 11:46 07:19 384
                08/13 Ditch diving 5.11 8.22 01:01:48 12:06 07:31 312
                08/14 2 x (3 × 1 mi @ progression potential MP) 10.04 16.15 01:53:00 11:15 07:00 381

                Total distance: 40.76mi

                5k 24:53 (2020) |10k 52:24 (2021) |HM 1:57:14 (2019) |FM 4:24 (2007) |50k 5:57 (2022)




                Intl. correspondent

                  Steve - LOL, perfect description, traveling can be so taxing.

                  Cumulative fatigue is key to progress, you’re being very consistent, just keep on that track.


                  Cal - a warm welcome back. You always do very well on marathons!


                  Dave - Awesome!!! Congrats on the PR!

                  Don’t sweat on missing the long run. The body likes a break some times.


                  JT - Ugh, here’s hoping your recovery is quick.


                  Caitlin - So mileage is useful but sometimes overrated. No point going longer than your body allows and no point in running very close to your limit where it’s so easy to break apart.


                  me - Change of plans here. I was gunning for a 5000m race but found out the start time would be between 11am and noon.

                  I've also come to terms with the fact that I'm not going to PR anytime soon.

                  So instead I found out a "fun race". It's a race themed around the local Football club, FC Porto. Yes, it starts at 10am but it's expecting a huge crowd and it's quite spicy in terms of elevation. So it will be a rust buster to see where I'm at the moment.

                  Weekly for period: From: 08/08/2022 To 08/14/2022

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  08/09 70'E 8.40 13.51 01:10:00 08:20 05:11 381
                  08/10 15x (1'@5:30-5:40 +1' Off) 7.81 12.56 01:00:01 07:41 04:47 305
                  08/11 70' Recovery - good bye Altra Paradigm 6 Blue 8.11 13.05 01:10:01 08:38 05:22 344
                  08/13 70' Recovery 8.26 13.29 01:09:58 08:28 05:16 394
                  08/14 2h long run 14.29 22.99 02:00:00 08:24 05:13 528

                  Total distance: 46.86mi

                  PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021

                  Up next: 

                  2023-10-01 - Köln half marathon

                  2023-12-03 - Valencia Marathon

                  Tool to generate Strava weekly


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                    RIP Milkman

                      JT - sorry again to hear about your COVID and the failed marathon attempt. What's the backup plan for racing? Maybe CIM??? You can't go your entire running career without running the ultimate cheater's course!


                      Flavio - obvious question: what will your outfit be?


                      Ian - what's the goal this weekend?


                      Cal - I've missed you. You got a good chuckle out of me with my retirement point. You really would have had a field day if you heard my inner thoughts this weekend: I actually stopped a run on Saturday morning and just walked back home, completely unmotivated and declaring I wasn't running the marathon at all. Have never done that in my entire running career, i.e. start an easy run and just stop because I didn't feel like it. But a good run this weekend restored my faith! But don't worry: you definitely will not be see me here this spring for marathoning: I am totally burned out on them.


                      Dave - that's a quick turnaround from a 10K. Definitely would avoid that, not sure what the benefit is. A 10K is a good enough look at your fitness that you don't need a tuneup this close. Are there any half marathons 3-5 weeks out from Chicago?


                      Caitlin - it sounds like you might have figured out something about yourself! We all have very different ways of getting back in shape, it's not a one size fits all.

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


                      Next Race: NYC Half (3/19)


                      Running Problem

                      Problem Child

                        Cal I think you’re one of the only people who has said my messages are cryptic. The Covid 2020 thread said I was something much different.  I’m just blunt. Direct. Straight forward.  It’s strange in a world where adults must not say what they truly want to say and actually soften messages and withhold information.

                        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 55.2

                        5k18:xx | Marathon 2:55:22


                          Jmac-I'm not completely sure,I was think around around 1:27-28,but now I'll be a bit more rated I'm thinking a bit faster.I might go out about 1:27 pace and see how it feels at halfway.It's a 2 lapper with a lot along the coast so I'm hoping it's not windy.

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


                          Cobra Commander Keen

                            Steve - Wow, that's quite the travel nightmare!
                            Sorry about the rough running week, but props for sticking with it. You're SO very close to being through with all the training and hopefullly seeing a big payoff for your hard work. Enjoy that down week, too.

                            Mark - Another solid week.

                            Cal - Welcome back! Best of luck on the no goal marathon.

                            Dave - Awesome! Congrats on the PR. That course looks pretty great - I do love a good looped course. That was me who just folled you on Strava.

                            JT - I'm sorry to hear about the illness, here's hoping for a swift recovery.

                            Catilin - Nice week. I've also found that adding some intensity can actually help feel better than just doing slow, easy miles and do agree that it's a bit odd.

                            Flavio - A race starting that late? You're certainly in Euorope, aren't you? Even in the depths of winter the latest a race will start around here is 9 or 10.
                            The race you found sounds fun, though. I'm also curious as to what your outfit will be.
                            I like how you averaged exactly how long you were planning on running across the entire week.


                            Weezer covers - Their cover of Rosanna is really good in and of itself, but was made better by the fact that it was a direct troll of the guy who started the whole "Weezer needs to cover Africa" movement.


                            I had a pretty great week, largely owing to snagging a new 5k PR Saturday. A RR is possibly in the works.


                            Weekly for period: From: 08/08/2022 To 08/14/2022

                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in ft
                            08/08 6 deer (6 strides) & an unexpected meeting 10.01 16.10 01:24:39 08:27 05:15 456
                            08/08 That sucked more than it should have 5.00 8.05 00:46:32 09:18 05:47 230
                            08/09 1 rabbit 9.25 14.89 01:22:35 08:56 05:33 335
                            08/10 Morning Run 5.00 8.05 00:39:11 07:50 04:52 75
                            08/10 Tempo mile + 4x (400,200,200) + 400 5.00 8.04 00:38:58 07:48 04:51 0
                            08/10 The squishiest shoes 5.10 8.21 00:42:49 08:24 05:13 144
                            08/10 1 hawk, 0 Sky Kings 4.05 6.52 00:35:31 08:46 05:27 200
                            08/11 10 deer (0 strides), 2 owls, 2 meteors, & 1 weird rectangular ribbon of light 8.00 12.88 01:14:12 09:17 05:46 381
                            08/12 1 meteor & something getting a rabbit 8.00 12.88 01:09:43 08:43 05:25 371
                            08/13 2 eagles! 4.00 6.44 00:31:36 07:54 04:54 36
                            08/13 Riverside 5000 3.11 5.00 00:18:05 05:50 03:37 39
                            08/13 Time for the PR anthem 4.00 6.44 00:32:57 08:14 05:07 62
                            08/14 1 rabbit, 1 deer, & a running buddy 6.37 10.25 01:08:46 10:48 06:43 66

                            Total distance: 76.90mi

                            5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 2:56:05 12/22


                            Upcoming Races:


                            Wurst Race Half - Oct. 7
                            Heartland 100 - Oct. 14


                            Mr MattM

                              So many names here, so, I guess I am the one who are new now?



                              Hey CalBears.  I just stopped in after a long period of inactivity.  I've just started back again with the intent to achieve some physical health goals.  I'm not so much looking for race times right now.


                              Over the past 9 days I've put in just over 12 hours and about 51 miles.  It is a slow process, but I'm okay with that.  I have a marathon planned in November just as fun run, but that's motivation for me to keep getting out each day and putting in the time.


                              Have fun with your 'no goal' race!  Enjoy the run...


                              Running Problem

                              Problem Child

                                CC I think a long time ago I just focused on the marathon, and other distances became "oh there is one this weekend I'll see where I'm at" type runs. Jack of all trades. Master of none. I just enjoyed the hour of exercise and probably the months of work combined with lots of success.

                                Also, I like the joke about the campfire duty ruining your marathon. It's a logical progression.

                                Trying new things sometimes sparks new results.  Progression runs and M pace sometimes knock the rust off and spark new changes better than anything else. Perhaps the endorphins from working harder carried you through the run. I know I like the feeling after a good M paced run when it boosts confidence.


                                Steve I almost never (read never) do strides. Best of luck finding the mojo.


                                Mark I expect big things on Saturday (Friday).


                                Ian Best wishes in the half.


                                JT I'll be at Boston 2023. I don't think anyone else will be there though. Sounds like everyone is taking it off which makes me sad only because in the RWOL 3:20 or bust days I'd seen photos of the group meeting for Brunch on Sunday, I think, and thought it would be cool to meet my online friends. I might try and organize a brunch with anyone I know from the Best Coast who is going for the 1st or 6th. I'll be there until Wednesday morning.


                                My week:

                                I finally put in some workouts. I remembered being told 60+ miles was a big week with no workouts, and after all the races/projects I've done this year I really learned I do well when I have something to focus my running on (zip codes, streets, hilly runs, etc) so I just grabbed The Bible, and picked some workouts. Paces are entirely based on where I thought I would be. I wasn't trying to impress myself, and I've learned enough from the forums to know how to avoid blowing up workouts. The workouts were a good mental challenge and reward.

                                Tuesday was the standard 12x400m from my Hansons training plans. It was in my Garmin with VDOT 51 paces. 90-95 seconds each with 95 second recoveries. It went well with most being 92-93 seconds.

                                Thursday was 2 sets of 8x200R. I had to remind myself the purpose of R pace is to run faster with proper form so recovery was just as important. The last recovery I cut a little short and when I finished the final 200m I knew why a full recovery was important. It felt much harder, and the purpose of R is to run with good form while fully recovered. The purpose is NOT to run hard and suffer. I was doing 40-42 seconds for each 200. I actually impressed myself being able to run this fast and really tried to focus on form. Landing on the balls of my feet, slightly leaning forward, and being in control vs sprinting with everything I had.

                                Saturday was a good morning run, and Sunday was surprising since I went to a county fair Saturday, and got home around 12:30 am, then fell asleep around 1am. I had about 6.5 hours of sleep and was only thinking of a SLOW 5 miler. Once I woke up after the first mile or two, or three, it felt more casual and less "ugh I have to put in effort and I'm tired and home is right there."


                                The rest is just walking. I signed up for a Garmin challenge because I take walks during the day. Running distances were about 56 miles.


                                Weekly for period: From: 08/08/2022 To 08/14/2022

                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                08/08 That time I was so busy not working I almost forgot to take a lunch. 7.29 11.73 01:00:10 08:15 05:08 351
                                08/08 Go Slow vs Take Your Time. 1.18 1.89 00:29:05 24:39 15:23 20
                                08/09 Accurately report vs report only what can’t be used against you 0.69 1.10 00:14:45 21:23 13:25 3
                                08/09 That time Garmin took all day to sync with Strava. 1.00 1.61 00:09:13 09:13 05:43 52
                                08/09 That time I went deep into the shed to find some tools. 6.39 10.28 00:50:48 07:57 04:56 161
                                08/09 Sit around bored vs be actively bored 1.00 1.62 00:23:28 23:28 14:29 13
                                08/10 Afraid of failing vs too scared to try 1.68 2.70 00:39:20 23:25 14:34 20
                                08/10 That time you can’t have corrections without changes. 7.32 11.79 01:01:24 08:23 05:12 354
                                08/11 Antagonizer vs procrastinator 1.27 2.05 00:31:25 24:44 15:20 20
                                08/11 That time I kept going back and forth. 8.08 13.00 01:12:42 09:00 05:36 276
                                08/11 Go buy ice cream vs don’t go buy ice cream 1.05 1.69 00:24:28 23:18 14:29 16
                                08/12 Author an audio book vs start a Vlog 1.65 2.65 00:33:34 20:21 12:40 26
                                08/12 That time I didn’t want to short myself. 7.30 11.75 00:59:48 08:12 05:05 344
                                08/13 That the time Saturday Starbucks Squad strolled through Sparks 13.21 21.25 01:54:18 08:39 05:23 92
                                08/14 That time I was a smooth brain. 7.16 11.53 00:59:16 08:17 05:08 236

                                Total distance: 66.27mi

                                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 55.2

                                5k18:xx | Marathon 2:55:22