2022 Advanced Racing Thread (Read 491 times)

Mikkey


Mmmm Bop

    Valencia expo…

     

     

    Valencia finish line…

     

    5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

    cinnamon girl


      JMac - I know one thing I've accomplished, and that is having finally found my destination. Between August of 2018 and August of 2021 - in those 3 years I had moved a total of 5 times, 5000 miles, 5 different jobs. Fucking exhausting and all the stress and minutiae of moving and new jobs. I hope now that having finally found where I want to stay, I will have the energy to accomplish more things. Who knows. It's definitely been the journey.

       

      Mikkey - I seriously took your (and Ian's) thoughts on Berlin into consideration and deferred it another year. But now that you say this about Valencia?? I would think it was the impact of Covid. Thanks for the pics - very much looking forward to it!

      2022                                                          

      Mar: Oakland Half 1:28:59                       

      Aug: Lake Merced Half 1:28:14                

      Oct: Rogue Half 1:27:14

       

       

       


      On the roads again...

         

        Cinnamon - You probably didn’t know that I ran Valencia last December and I’ll have to be honest and say that it was my least favourite destination marathon. Maybe it was to do with the covid scaremongering as literally everyone was wearing masks inside and outside which was bizarre to witness as it’s a lot more relaxed in the UK. No variety with restaurants and generally just a negative vibe.

        Yeah, had to be the COVID stuff. They were just getting over an October-November surge of cases.
        I watched some of the video of the race; there was no crowd at all, a few scattered people. Usually crowds along the way are 2-3 deep most of the way. No variety with restaurants? You needed a guide! There are so many good places. And bars, and coffee shops, and wonderful people! (Can you tell I'm a fan of Valencia? Lived there for 4 years!)

        Pretty sure this year will be much better, back to normal!

        Neil

        --------------------------------------------------------------------------------------------------
        “Some people will tell you that slow is good – but I'm here to tell you that fast is better. I've always believed this, in spite of the trouble it's caused me. - Hunter S. Thompson

        Ian5


          Cinnamon-I've got Valencia on my list to do at some point.

          Jmac-We were talking about fast 5ks last week,the 1 I was thinking of doing was last night.Out of nearly 900 runners,sub 17 barely scraped inside the top 200,and sub 20 was halfway.It is a very fast course and attracts a lot of fast runners,as you can tell.

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

          Marky_Mark_17


            Ian - that is a very quick 5k especially for a race of that size.

             

            Me - so, I recovered suspiciously fast from the race and was able to hit a surprisingly big workout Tuesday.  That tends to happen when I get cooked by the heat in a race, as I suspected.  Pretty good week in the bag and now looking forward to National 10k Champs next Sunday.

             

            Tues: 5 x 4 min hard / 1 min easy

            Thurs: 4 x 1 mile (build pace throughout) / 400 jog

            Sat: 7 x 1km steady (building to hard by final repeat) / 1 km easy

             

            Weekly for period: From: 22/08/2022 To 28/08/2022

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in m
            22/08 That run where it’s back to the grind (but not for long) 4.48 7.21 00:32:51 07:20 04:33 14
            23/08 That run where I helped a guy who crashed his scooter 9.37 15.07 00:58:13 06:13 03:52 29
            24/08 That run where the shipwreck was gone 6.84 11.01 00:48:05 07:02 04:22 28
            25/08 That run where the ducks brought some new friends 8.90 14.32 00:54:07 06:05 03:47 92
            27/08 That run where I realised after 10km I was not wearing the shoes that I thought I put on 9.06 14.57 00:58:37 06:28 04:01 83
            28/08 That run with the new earbuds and the new Machine Head album 12.70 20.43 01:29:59 07:05 04:24 218

            Total distance: 82.62km (51.35 imperial half crescents)

            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: Clevedon Country Half Marathon, 5 Feb

            "CONSISTENCY IS KING"

            SteveChCh


            Hot Weather Complainer

              +1 to Cinnamon Girl being running royalty.

               

              JMac - Really good performance in that 10km in very tough weather conditions.  You'll go to another level in Autumn.

               

              Mark - One bonus of a less than ideal race, a good solid week straight afterwards.

               

              me - Really happy with my week, and proof if it was needed that taking a down week pays off when the fatigue really starts to hit.  This is the biggest week I've ever done (which I've said a few times recently) and will be the biggest week of the cycle.  The next 2 weeks are similar but a few km less on the med-long and long runs.  Wednesday was a bit of a grind in the cold and dark, although it's finally starting to stay light beyond 5pm which is great.  Yesterday was a huge confidence boost (and thanks for the kind comments on Strava).  I replicated my nutrition plan with 3 electrolyte drinks (in the race I'll probably make that 4, each dose is only 350ml, with water at each drinks station too), and 4 gels (probably 6 in the race).  I tried Maurten's Caffeinated gel for the final one, and my usual Endura for the first 3.  I was a bit shocked with the texture of Maurten, had to actually chew.  It seemed to do the job because on my last block of MP I felt great and when I hit 32km I thought that if I feel like this with 10km left in the race I'll be happy.  I got my splits almost bang on for every MP block which also helped.  I wasn't completely wiped out for the rest of the day either, even managed some physical chores.  I should note that the weather was absolutely perfect, about 4C (39F) at the start, 10C (50F) at the end, with only light winds.  It will be a bit warmer on race day.

               

              After a tricky month with a head cold and then some pretty major fatigue, I'm feeling pretty positive heading into the last 5 weeks.

               

              Weekly for period: From: 22/08/2022 To 28/08/2022

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in m
              22/08 Warm up 0.40 0.64 00:03:09 07:53 04:55 0
              22/08 Easy pace 8.85 14.24 01:12:33 08:12 05:06 12
              22/08 Strides 0.70 1.13 00:06:08 08:46 05:26 0
              24/08 Warm up 0.32 0.52 00:03:02 09:29 05:50 0
              24/08 Med-Long incl. 4 x (3km @ MP, 500m easy) 13.69 22.03 01:46:03 07:45 04:49 17
              25/08 Recovery 5.52 8.89 00:48:54 08:52 05:30 11
              26/08 Warm up 0.33 0.53 00:03:09 09:33 05:57 0
              26/08 Easy pace 7.52 12.10 01:01:26 08:10 05:05 11
              26/08 Strides 0.72 1.17 00:06:00 08:20 05:08 0
              27/08 Warm up 0.34 0.55 00:03:13 09:28 05:51 0
              27/08 Long incl. 4 x (5km @ MP, 1km easy) 23.74 38.20 03:05:10 07:48 04:51 40
              28/08 Recovery 5.03 8.09 00:44:35 08:52 05:31 10

              Total distance: 108.08km (67.17mi)

              5km: 18:53 12/22 │ 10km: 40:49 2/22 │ HM: 1:27:32* 5/22 │ M: 3:35:02 10/22

              *Net Downhill.  Flat course PR:  1:29:25 6/16

              Upcoming Races:

              Motorway Half Marathon February 26, 2023, City to Surf 12km March 19, 2023, Christchurch Marathon April 16, 2023

              JMac11


              RIP Milkman

                That was one of those long runs that was so good it almost makes me worried. But your story that you felt refreshed the rest of the day means you just nailed it! I haven't done anything even remotely that difficult in my training. I'm shocked your coach prescribed 24 miles for someone running 65ish miles a week, but it seems like it worked out! You're at the point where the hay is in the barn now given these workouts. I hope that was your last insane workout and now your coach is just looking to get the plane on the ground. I will not say anything about your goal time 

                 

                And thanks on the 10K. I figured 35:59 given the conditions, so I'm happy with the 35:31. I ended up coming in 8th and won my age group, which for a NYRR race is always tough given 6.2K people ran this 10K. Still, they aren't attracting the talent they used to because they're not paying prize money, but hey I'll take it. I think I'm set up nicely for another shot at a half marathon PR in 5 weeks if training goes to plan and the weather cools off significantly.

                 

                Ian - another crazy 5k story. It must be a different mindset by you. Here, it's all about the marathon for most folks past college.

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

                 

                 

                SteveChCh


                Hot Weather Complainer

                  Don't downplay a win, especially in a field that big.  Very nice result which hopefully puts off your retirement a few more weeks.

                   

                  I was a bit shocked when I saw this workout and had some reservations on whether I could get through it without falling off the pace or getting cramp, especially after a big Wednesday run.  He did say 36-38km depending on how I was feeling.  I had a feeling you would say it indicates a soft goal, but I will say that it's the first time I've nailed down the pace so close to my target pace which may be why it was my best long run.  When things have gotten tough or I've had cramp issues, my pace has crept up a bit.  I've got 2 20+ milers left, next week with a much smaller workout and then a pretty big one for the last one (similar to this week but 2km less overall), 3 weeks out from the race.

                  5km: 18:53 12/22 │ 10km: 40:49 2/22 │ HM: 1:27:32* 5/22 │ M: 3:35:02 10/22

                  *Net Downhill.  Flat course PR:  1:29:25 6/16

                  Upcoming Races:

                  Motorway Half Marathon February 26, 2023, City to Surf 12km March 19, 2023, Christchurch Marathon April 16, 2023

                  cinnamon girl


                    Nice overall placement and age group win JMac

                    Mark - I'll be interested in seeing what your race week workout is. Thanks for posting details of your workouts. I checked out Machine Head new album and I might add that to my playlist for Monday's long run.

                    Steve - looks like you're ready to run a marathon! SOLID long run with quality. Good job practicing all the fueling. Something I still haven't been disciplined enough to do.

                     

                    Re: 24 mile. I had 2 different coaches who had me do 24 mi and I was around 60 mpw but they were under 3 hr and never had quality in them. I can't imagine doing a 24 mi with quality in training, and feel good after? 

                    2022                                                          

                    Mar: Oakland Half 1:28:59                       

                    Aug: Lake Merced Half 1:28:14                

                    Oct: Rogue Half 1:27:14

                     

                     

                     

                    Mikkey


                    Mmmm Bop

                      Steve - Great confidence booster long run and if you give it 100% at Melbourne I’ll be shocked if you don’t go comfortably under 3:10.  Yeah I know what you mean about having to chew the Maurten gels…but they’re great as they don’t upset the stomach! (especially in those final miles)


                      Milkman - An AG NYC race win is very impressive in my book!

                      5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

                      SteveChCh


                      Hot Weather Complainer

                        Mikkey - I assume you mean 3:20? 3:10 is a potential goal for a second marathon if this one goes well. Comfortably under 3:20 is possible if I get to 32km with plenty in the tank. I reserve the right to make my goal even softer if the forecast is bad (they had 25C a few years ago).

                         

                        Cinnamon - I wouldn’t say I felt good afterwards, but I had enough left to not spend the rest of the day on the couch. Thanks for the feedback, I think the cancelled races are starting to work to my advantage.

                         

                        My coach is basically following the same training plan as he’s giving me, with slightly faster workout paces. He’s looking for 3:05-10 and has many marathons behind him. He cramped up today in the final MP block and only managed 1km in that last block. It was warmer in Melbourne than here though. Hopefully September in Christchurch warms up a bit so I’m somewhat acclimated to a spring race in Melbourne.

                        5km: 18:53 12/22 │ 10km: 40:49 2/22 │ HM: 1:27:32* 5/22 │ M: 3:35:02 10/22

                        *Net Downhill.  Flat course PR:  1:29:25 6/16

                        Upcoming Races:

                        Motorway Half Marathon February 26, 2023, City to Surf 12km March 19, 2023, Christchurch Marathon April 16, 2023

                        flavio1980


                        Intl. correspondent

                           

                          EDIT: 2

                          Damn...if only we would have known this 2 years ago. We could have kept racing.

                          https://www.msn.com/en-us/health/medical/regular-exercise-may-protect-against-severe-covid-19/ar-AA10YUqZ?OCID=ansmsnnews11

                          Here's a good one: Regular exercise appears to significantly reduce your risk of getting COVID-19, a large international research review has found.

                           

                          Shocking revelations LOL. They have forbid us from running outside during the harsh lock down in Italy. The level of stupidity at the government level is astronomical.

                           

                          Keen - I’m happy to learn that you are liking the work from your coach. They have a way to guide us smoothly to the top.

                           

                          Mikkey - What you saw in Valencia was about 1% of what it was back in 2020 in Italy. People would cross the street if they saw you coming, the police stopping everybody to check their permits (like Gestapo), we couldn't leave the city premises, for about 50 days it was not allowed to run outside.

                          I will say one thing about Spain though. There’s something about Spanish cuisine that just does not work for me.

                          First of all they start LATE due to their silly timezone (They should be in the UK timezone).

                          Second of all, there are plenty of times when a restaurant is open but their kitchen is not. You can have a drink or eat one of those small sandwiches on top of the bar counter but the kitchen is not open.

                          It’s mind blowing how the hell can a restaurant be open if the kitchen is not open.

                           

                           

                          Steve - Outstanding long run workout. You are in excellent shape! I’m 100% with you on your target pace. It’s your first marathon race and it’s important that you do it right, if you can speed up on the last 5k then so be it, you can always run the next one a bit faster. When you fail catastrophically you risk being bitter about it for months.

                           

                          Jmac - Congrats on the age group win especially on a race that big.

                           

                          me - A nice week, coach gave me a second workout in place of the long run today. It went well avg 7:02 for the 20' block, then 6:40 for the 10' block and 6:24 for the last 10' block.

                          Weekly for period: From: 08/22/2022 To 08/28/2022

                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in ft
                          08/23 60' E 7.31 11.76 01:00:00 08:12 05:06 338
                          08/24 8x(2'I 1'E) + 2x(5'T 3'E) 9.92 15.95 01:15:17 07:35 04:43 358
                          08/25 60' E 7.57 12.18 00:59:50 07:54 04:55 440
                          08/27 70' Recovery 8.41 13.53 01:10:00 08:19 05:10 453
                          08/28 Progression 20'@6:55-7:05 10'@6:40-6:50 10'@6:25-6:35 9.46 15.23 01:10:02 07:24 04:36 335

                          Total distance: 42.67mi 5h25

                          PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                          Up next: 10K corrida das 4 estacoes - Coimbra/Portugal 2023-02-05

                          Tool to generate Strava weekly

                          Mikkey


                          Mmmm Bop

                              

                            Mikkey - What you saw in Valencia was about 1% of what it was back in 2020 in Italy. People would cross the street if they saw you coming, the police stopping everybody to check their permits (like Gestapo), we couldn't leave the city premises, for about 50 days it was not allowed to run outside.

                            I will say one thing about Spain though. There’s something about Spanish cuisine that just does not work for me.

                            First of all they start LATE due to their silly timezone (They should be in the UK timezone).

                            Second of all, there are plenty of times when a restaurant is open but their kitchen is not. You can have a drink or eat one of those small sandwiches on top of the bar counter but the kitchen is not open.

                            It’s mind blowing how the hell can a restaurant be open if the kitchen is not open.

                            I have visited Barcelona, Tarragona, Sevilla (twice), Bilbao, Madrid, Badajoz and Malaga, same bad experience all over when trying

                            We always end up eating at like Empanadas Malvon, or one of those brunch places cause you can find decent food there.

                            Compared to Portugal, France and Italy where the food is just SPECTACULAR, Spain is just many levels below.

                             

                             

                            Yeah I remember reading about the sheer stupidity taken by the Italian government.

                             

                            The Valencia trip didn’t get off to a good start as we were ripped off by a taxi driver taking us from the airport to the apartment. Instead of taking the direct route he did a detour and drove round the ring road which took twice the amount of time. I knew exactly what he was playing at as I was looking at the map app on my phone and could see the route he was taking. When I questioned him about it he started shouting in Spanish so I just let it go. I didn’t give him a tip. 

                            5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

                            flavio1980


                            Intl. correspondent

                               

                              The Valencia trip didn’t get off to a good start as we were ripped off by a taxi driver taking us from the airport to the apartment. Instead of taking the direct route he did a detour and drove round the ring road which took twice the amount of time. I knew exactly what he was playing at as I was looking at the map app on my phone and could see the route he was taking. When I questioned him about it he started shouting in Spanish so I just let it go. I didn’t give him a tip. 

                              That's almost expected when using taxis abroad LOL.

                              I have some stories to tell about that.

                              Anyway, we use Uber whenever available now.

                              PRs: 1500 4:54.1 2019 - 5K 17:56 2021 HM 1:21:59 2021

                              Up next: 10K corrida das 4 estacoes - Coimbra/Portugal 2023-02-05

                              Tool to generate Strava weekly

                              Running Problem


                              Problem Child

                                 

                                Yeah I remember reading about the sheer stupidity taken by the Italian government.

                                 

                                The Valencia trip didn’t get off to a good start as we were ripped off by a taxi driver taking us from the airport to the apartment. Instead of taking the direct route he did a detour and drove round the ring road which took twice the amount of time. I knew exactly what he was playing at as I was looking at the map app on my phone and could see the route he was taking. When I questioned him about it he started shouting in Spanish so I just let it go. I didn’t give him a tip. 

                                 

                                I had a cab drive do this in the city I live in. He took the longest route possible including going north to go south. He could have gone directly where we wanted (West) so he was paid the exact amount and no tip. Car full of girls and me leaving a hotel. 
                                cab back to the hotel took the fastest route.

                                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