2022 Advanced Racing Thread (Read 467 times)

CalBears


    Cal - that makes sense, although I have seen examples when there’s lots of trees or buildings of running in a straight line through a building or lake.

     

    Absolutely. Big buildings in the cities, tunnels, big trees coverage, deep canyons at the trail races - those can and will be able to screw the routes. But if it is open course, with not too many coverage, then it's hardly likely. (unless GPS goes completely bonkers, but you will see it on the map).

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

    CalBears


      One more week till marathon next Sunday...

      Weekly for period: From: 08/15/2022 To 08/21/2022

      Date Name mi km Duration Avg/mi Avg/km  
      08/15 Evening Run 8.22 13.23 01:15:47 09:13 05:44  
      08/16 6 x 1 mile 400 jog 9.73 15.65 01:12:07 07:25 04:36  
      08/16 Evening Run 8.25 13.28 01:12:34 08:48 05:28  
      08/17 Evening Run 11.31 18.20 01:43:24 09:09 05:41  
      08/18 11 miles @effort 13.03 20.97 01:34:45 07:16 04:31  
      08/19 Evening Run 11.30 18.19 01:39:59 08:51 05:30  
      08/20 ideal run - all @effort miles are in "dead zone" 15.23 24.50 01:57:45 07:44 04:48  
      08/21 @recovery 13.14 21.14 01:59:12 09:04 05:38  

      Total distance: 90.22mi

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

      cinnamon girl


        In any given race you're all running the same course so why care if it's a bit off some expected measurement?

        Unless you're going for some world record or qualifier of some sort where a more precise time is important, it just doesn't fucking matter.

        Even championship races - all running the same course and it's who crosses the line first, no? Fucking relax people!

         

        MMerkle -  good classic week 2, other than I would have expected an easy day in between the tempo and progression run so early in the cycle.

         

        JMac - NYC was my absolute favorite sub-elite entry. Bussed privately from Manhattan to the start. Get to hang out and stay in the gym with the elites and get physio if you wanted (and real bathrooms!). Then escorted to the start. Pure luxury.

         

        Dave - nice 3 hr long run and week. I did Hood to Coast in 2019. There's no pacing necessary. Your body will know what to do.  Have fun!

        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

        flavio1980


        Intl. correspondent

          Ian   - That 5K will certainly take the sting out of your legs, especially running it only 4 days later.

           

          Dave - sensible decision. You can only go that many times to the well.

           

          Jmac - I believe you will be happy then to hear that my supposed 10K race has a course that is 9.7km long on their site 😂 Also the rules state that the race is "approximately 10km"

          https://corridadodragao.eu/percurso

          In other news, I think you will enjoy paying a visit to this place -> https://www.ocafenyc.com/

          Once there, you will order a few "pão de queijo", and also "brigadeiro" if they have it that day.

          Thank me later 😎

           

          Short courses - My 10K PR was ruined because the folks organizing the Pisa 10k measured the course wrong. At least the photo finish with the leaning tower on the background was badass.

          Leaning tower of Pisa

          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

             

            Jmac - I believe you will be happy then to hear that my supposed 10K race has a course that is 9.7km long on their site 😂 Also the rules state that the race is "approximately 10km"

            https://corridadodragao.eu/percurso

            In other news, I think you will enjoy paying a visit to this place -> https://www.ocafenyc.com/

            Once there, you will order a few "pão de queijo", and also "brigadeiro" if they have it that day.

            Thank me later 😎

             

            Short courses - My 10K PR was ruined because the folks organizing the Pisa 10k measured the course wrong. At least the photo finish with the leaning tower on the background was badass.

             

             

            I've never been huge on bake goods. Maybe I'll reject your advice for 3 years like I did with acai, and then come back and say how right you were.

             

            And yeah that's a great picture. I've heard there's not much more to the town besides the tower, is that true?

             

            Cal - any idea on goal now? Sub 3:05? That's also a lot of miles the week before a marathon!

             

            Steve - good look over the next 3 weeks. I find the last 3 before the marathon really tell you whether you are in shape or not, as you sometimes get false signals in previous weeks

             

            Ian - even with that half time, a PR looks like a good goal for your upcoming full

             

            Cinnamon - I am so jealous you got into that sub-elite corral. For men, I think it's something like sub 2:30 although it's not as clear as to what the cutoffs are as this local competitive corral I'm trying to get into.

             

            Dave - half marathon pace for each segment feels about right, but that's honestly just a total guess.

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

             

             

            mmerkle


               

               

              MMerkle -  good classic week 2, other than I would have expected an easy day in between the tempo and progression run so early in the cycle.

               

               

              Thanks for the input. The training plan said to do this, but I had a hectic week and had to switch things around. A bit of a dice roll, but I figured I could handle it since this isn't my first time using this training plan (it's my third).

               

              Dave: A 3 hour long run is quite a commitment. Well done. I have no idea how I would pace that relay either to be honest, I guess I would run the first leg fairly conservative. How much rest is in between your legs? It sounds like a fun thing to try. Let us know how it goes.

              CommanderKeen


              Aspiring Hobby Jogger

                Steve - Good week, and awesome that you felt progressively better as the week went on. Final push!


                Mark - Pretty darn good for a rust buster, I'll say.
                A runner local to me is in your area, for some reason.
                Also, I don't think JMac and Mikkey are trying to gaslight you at all - that's all in your head, mate. 


                Flavio - Solid week. Assuming you can haul it up that hill, the extra 9kg should really help speed things up on the downhill finish!


                Dave - Very nice week. Best of luck on the relay, that sounds like a fun one. RP may be able to give some advice on pacing for the relay, he has some experience there.


                Cal - Big week, especially ahead of a marathon.


                Pretty decent week here, though I did somewhat botch the Wednesday workout by failing to adjust for the conditions and going out too fast for the first tempo portion. One would really think I'd be smart enough by this point in the summer to avoid that, but one would be wrong.
                Shifted my LR day around to help accommodate DD1s first football/soccer tournament of the year (2nd place, 3-2 in the finals and the only team to score against the winners).

                Starting to shift more into marathon training mode and those LR are only getting tougher from here on.

                 

                Weekly for period: From: 08/15/2022 To 08/21/2022

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                08/15 1 meteor 11.00 17.71 01:34:40 08:36 05:21 453
                08/15 2 hawks, 2 scissor-tailed flycatchers, & 1 Mississippi kite 4.05 6.52 00:37:21 09:13 05:44 240
                08/16 Predawn honey bees, 1 heron, & 1 armadillo 8.00 12.88 01:12:18 09:02 05:37 364
                08/17 20' + 16' tempo 13.15 21.16 01:40:24 07:38 04:45 466
                08/17 4 Mississippi kites 4.10 6.60 00:36:16 08:51 05:30 194
                08/18 2 hawks 8.00 12.88 01:13:45 09:13 05:44 394
                08/19 2 great horned owls 10.00 16.09 01:27:37 08:46 05:27 502
                08/19 1 B-52 & maintaining that sweet, sweet, heat doping 5.00 8.05 00:44:18 08:52 05:30 240
                08/20 1 ornate box turtle 6.05 9.74 00:52:58 08:45 05:26 226
                08/21 2 rabbits & 1 skunk 17.06 27.44 02:24:15 08:27 05:15 915

                Total distance: 86.43mi

                5k: 17:58 11/22 │ 10k: 37:55 9/21 │ HM: 1:23:22 4/22 │ M: 3:04:13 11/18

                 

                Upcoming Races:

                 

                CIM - 12/4

                flavio1980


                Intl. correspondent

                  😂😂😂😂😂

                   Flavio - Solid week. Assuming you can haul it up that hill, the extra 9kg should really help speed things up on the downhill finish!

                  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


                  Pain is my friend

                    Hello everyone. I have been here watching where everyone is doing. Great stuff. After my last race it took some time to get my energy back up to get in some solid running. My last 2 weeks have been amazing.

                     

                    M-10 progressive. Started at 8:18  and finished at 6:34

                    T- easy 7.8

                    W- 8x400m at 6:22. Then 4 miles trail running.

                    Th- 8.3

                    F- easy 8

                    S- 18 miles with 6 mile tempo at 6:50 pace.

                     

                    64 miles for the week.

                     

                    5 weeks to marathon. I still have lots of work to do.

                    ATY 24   141.445 2019

                    Bear 100 22:08 2021 

                     

                    Revolution run 5 hours Jan 1 2022- 36 miles 1st

                    Jackpot 100 Feb 14:59 - 5th

                    Zions 100- 21:24 4th

                    St George marathon Oct 1st 2:58

                    Across the years 24 Dec 31st 

                     

                    Running Problem


                    Problem Child

                       

                       

                      Cal - any idea on goal now? Sub 3:05? That's also a lot of miles the week before a marathon!

                       

                       

                      PAge 167. Before all the bullshit chatter about gaslighting or something. This place really went to shit and I wasn't even involved in it this time. I always thought it was me being negative and taking others with me. Something I was told by a previous employer. Anyways...important part in bold below.

                       

                       

                      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.

                       

                       

                      Krash welcome back. Your runs are always impressive to me. It's actually cool to see you go from being such a mountain runner to road speed so easily. After training for my 50 miler I was afraid I'd lose a lot of speed or focus on how to train for road races.

                       

                      Dave I hope you're able to just relax with these competitive runners. I don't think I'd enjoy a competitive relay just because the one here is such hard running to be competitive about. I always look at relays as fun runs. Maybe I need to be on a more competitive team.

                       

                      I had some stuff go down at work and it is negatively impacting my running. I canceled all workouts, lost desire to run, and just might put off Boston 2023 at this point if things go the way I fear. Work has usually helped me train because running gets me away from things. I can't get away from this and my run streak is the only reason I'm continuing to run.

                      Weekly for period: From: 08/15/2022 To 08/21/2022

                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      08/15 Say hi to a stranger vs trash people on the internet 1.15 1.84 00:26:36 23:08 14:27 30
                      08/15 That time I did it on the 2s and 4s. 8.89 14.30 01:16:19 08:35 05:20 223
                      08/16 Directions on a clock vs physical location. 0.98 1.57 00:22:06 22:33 14:05 3
                      08/16 That time inspiration comes from many places. 6.09 9.80 00:50:32 08:18 05:09 269
                      08/17 Grey matter vs documented standards. 1.15 1.85 00:25:36 22:16 13:50 10
                      08/17 That time I just can’t keep my mouth shut. 6.23 10.03 00:52:26 08:25 05:14 269
                      08/18 Morning Walk 0.88 1.42 00:20:34 23:22 14:29 10
                      08/18 That time my run streak saved me. 6.12 9.85 00:50:07 08:11 05:05 295
                      08/19 Morning Walk 1.11 1.79 00:25:36 23:04 14:18 23
                      08/19 That time it just wasn’t going to go my way. 3.66 5.89 00:30:15 08:16 05:08 105
                      08/20 That time I ran in MAGA country. 9.99 16.07 01:19:48 07:59 04:58 79
                      08/21 That time it was slightly above the bare minimum of satisfaction. 4.39 7.06 00:37:55 08:38 05:22 128

                      Total distance: 45mi

                      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

                      JMac11


                      RIP Milkman

                        I'll put Cal down for a 3:10, it does look warm. Ian I put you down for a PR in your full, and Steve I'll adjust you back to 3:20.

                        We haven't seen HermosaBoy in a while.

                         

                        Krash - good to see you.

                         

                        Keen - It's so difficult to get the first rep right in the heat unless you've done a super long warmup before (i.e. to get yourself overheated). I've never nailed it. Don't feel bad.

                         

                        I am excited for some September weather to come around, but I know the real good days don't come until October.

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

                         

                         

                        JMac11


                        RIP Milkman

                          Question for the group - has anyone done a super long cooldown after a race to add miles? I am running a 10K this Saturday, but cannot run Sunday-Monday at a minimum due to travel. I wanted to add miles after my 10K to a) make up for that a bit and b) run home from the race.

                           

                          The additional miles post-10K could be around 9 miles, so it's not insignificant. I would of course take these miles as easy as needed.

                           

                          I know Pfitz is a fan of long runs the day after a race, and I know some people have tacked on a bunch of miles after a 5K, but anybody done something like this for a "longer" race? Only real concern is injury risk.

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

                           

                           

                          Ian5


                             Ian I put you down for a PR in your full.

                             

                            Jmac-Cheers,that's where I'll be aiming,it would give me a 7 minute cushion for London which should be enough.

                            Have you ran home after a race before? I've tried it but after racing hard my legs don't want to run home and I've only managed it once.

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

                            DavePNW


                              Question for the group - has anyone done a super long cooldown after a race to add miles? I am running a 10K this Saturday, but cannot run Sunday-Monday at a minimum due to travel. I wanted to add miles after my 10K to a) make up for that a bit and b) run home from the race.

                               

                              The additional miles post-10K could be around 9 miles, so it's not insignificant. I would of course take these miles as easy as needed.

                               

                              I know Pfitz is a fan of long runs the day after a race, and I know some people have tacked on a bunch of miles after a 5K, but anybody done something like this for a "longer" race? Only real concern is injury risk.

                               

                              I guess I’ve only added that many after a 5k, and yes I’ve also done the Pfitz LR the day after a 10k race. But I think you’re probably OK, as long as you take it super-easy. It’s gonna suck tho.

                              Dave

                              SteveChCh


                              Hot Weather Complainer

                                I'll put Cal down for a 3:10, it does look warm. Ian I put you down for a PR in your full, and Steve I'll adjust you back to 3:20.

                                We haven't seen HermosaBoy in a while.

                                 

                                 

                                What is going on here???  It's definitely my target pace for the first half (32km), then we'll see where I am.

                                 

                                When I've wanted to add extra miles to a race I'll do about a 3km warm up and down, but never as much as 9 miles, and only for a 10km.  9 miles after racing all out is going to suck although slowing down as much as required would make it suck less I guess.  When I did this for a 10km back in February I also changed back to my training shoes which exacerbated the suckage.

                                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