2022 Advanced Racing Thread (Read 426 times)

SteveChCh


Hot Weather Complainer

    mmerkle - Very good result considering you ran within yourself.  You're definitely on track for sub 3.

     

    me - first taper week, at about 80% of my normal mileage.  I was still pretty flat and sore on Monday from the cramp run last Saturday so I didn't bother with strides.  Wednesday felt pretty comfortable, while Saturday I felt like complete rubbish from start to finish.  Not sure how much was mental, but my legs were definitely heavy and lacking any pop.  So I'm taking that as a good sign since I'm tapering.

     

    14 days isn't too far to look at the first irrelevant long range forecast for race day...strong northerlies but cool temperatures (14C).  Hopefully that wind will disappear once we get closer.

     

    Weekly for period: From: 12/09/2022 To 18/09/2022

    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    12/09 Warm up 0.34 0.54 00:03:25 10:03 06:20 0
    12/09 Easy pace 7.58 12.20 01:02:18 08:13 05:06 18
    14/09 Warm up 0.33 0.53 00:03:07 09:27 05:53 0
    14/09 Med-Long incl. 3 x (7 mins @ 4:25/km, 3 mins easy) 10.01 16.10 01:17:05 07:42 04:47 11
    15/09 Recovery 5.54 8.92 00:48:06 08:41 05:24 11
    16/09 Warm up 0.34 0.54 00:03:10 09:19 05:52 0
    16/09 Easy pace 6.28 10.11 00:50:58 08:07 05:02 10
    16/09 Strides 0.74 1.19 00:05:58 08:04 05:01 0
    17/09 Warm up 0.34 0.54 00:03:18 09:42 06:07 0
    17/09 Long incl. 2 x (4km @ MP, 2km easy) 16.29 26.21 02:08:46 07:54 04:55 30
    18/09 Recovery 5.54 8.91 00:49:32 08:56 05:34 11

    Total distance: 85.79km

    Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

    Recent Races:   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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

    Mikkey


    Elite Jogger

      2nd October marathon predictions…

       

      Steve - 3:18

      Cal - 2:56

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

      JMac11


      I spilled the milk

         

        I believe you need around 39 minutes 10K time to run sub 3 with a decent weekly mileage under your belt. When I was running low 38, I was in low 2:50 marathon shape - consistently. 38:10 means you are fast enough for confident sub 3, the rest depends on your endurance and wise pacing.

         

        Cal I think your situation is different. I was thinking more specifically for mmerkle for a) younger runners who generally don't have the same endurance and are faster at shorter distances and b) you also are unique in your ability to convert shorter times to full time, moreso than the tables indicate. How many guys do you think who have run a 1:26 half have run a sub 3, which is what most conversions indicate? I think merkle is right in that he should hit sub 1:25 to feel good about hitting his 2:59.

         

        You somehow convert 1:29 half times 2 months prior into 2:59s 

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

         

        Next Race: Jersey Shore Half Marathon (10/2)

        Marky_Mark_17


          JMac - you can delete National Road Relays off the board for me.  Have gotten sick so taking a bit of downtime.  Will likely skip NZ HM Champs in mid-October too but won't make the call on that just yet.

          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: National 10km Road Champs, 4 Sept, 34:13

          Up next: Nelson Half Marathon, 6 Nov

          "CONSISTENCY IS KING"

          Mikkey


          Elite Jogger

             

            Cal I think your situation is different. I was thinking more specifically for mmerkle for a) younger runners who generally don't have the same endurance and are faster at shorter distances and b) you also are unique in your ability to convert shorter times to full time, moreso than the tables indicate. How many guys do you think who have run a 1:26 half have run a sub 3, which is what most conversions indicate? I think merkle is right in that he should hit sub 1:25 to feel good about hitting his 2:59.

             

            You somehow convert 1:29 half times 2 months prior into 2:59s 

             

            Imo a lot of runners don’t have a clue how to train properly for a marathon and I realised that early on when I used to be a member of a running club. A 38min 10km/1:25 half should see a comfortable sub 3 marathon time.

             

            If your marathon PR is slower than half x2 +10min then I’m afraid that’s not good enough regardless of age.

            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

              RP - LOL at your quote, if you’re gonna be dumb better be tough. That’s a good one.

              Damn, sorry to hear about the AQI, don’t you guys also have to deal with walls of smoke that come from China across the Ocean ?

               

              Keen - Oh, I remember I used to go to a local Apple Bees and they had a burger with 2 meats, it ended up close to a pound of burger. It was an adventure. 

              I’ve since lost that ability though.

               

              Mmerkle - Take the time to celebrate a win. It does not matter who shows up to race, if you won, you gotta celebrate, don’t think there will be many of those.

              I have won one race only, many years ago and I still think fondly of that day.

               

              Steve - Enjoy the taper!

               

              Mark - Sorry to hear, it’s so annoying getting sick cause it puts a wrench in all of your training.

               

              me - I had pacing duties today as my wife was hoping to break her HM PR (1h48 low). It was not meant to be though as with the late start (9am) the temperature was simply horrendous at 25c 77f and it only gotten worse from there, it was 34c/93f at noon.

              Stupidly I started her on PR pace cause she had a super training block with weeks approaching 90km many times and she ran a decent 1h49 in an also warm day back in May. However she was feeling it a lot and was breathing heavy only 7km in.

              From there it was managing the race and I was hoping she could complete. She did complete but I can see it was not a good idea.

              She passed out twice in the hour after the race due to the heat and we ended up at the ER. It turns out she wasn't a priority so she sat there 3 hours waiting and eventually just decided to go home.

              On the bright side she didn't pay anything.

              And now my shorter taper begins for my 9.7km "10k" next weekend.

              That one starts at 10am so heat management will be very important.

              Anyway, onto the taper, let's see what happens.

              Weekly for period: From: 09/12/2022 To 09/18/2022

              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
              in ft
              09/13 Morning Run 8.63 13.89 01:10:00 08:07 05:02 420
              09/14 5x(400m@5:45-5:55+800m@6:05-6:10 + 3'E) 8.90 14.32 01:07:39 07:36 04:43 322
              09/15 70'E 8.76 14.09 01:10:00 07:59 04:58 495
              09/17 3x(10'@6:10-6:30 w 3'E) 8.72 14.02 01:04:09 07:21 04:35 305
              09/18 Porto Half Marathon - pacing the wife - 🥵🥵🥵🥵🥵 13.22 21.27 01:53:28 08:35 05:20 230

              Total distance: 48.22mi

              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

              CalBears


                If your marathon PR is slower than half x2 +10min then I’m afraid that’s not good enough regardless of age.

                 

                I agree. Basically, if it's slower than that, you are not training for a marathon, you are training for something else... 

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

                Ian5


                   

                  Imo a lot of runners don’t have a clue how to train properly for a marathon and I realised that early on when I used to be a member of a running club. A 38min 10km/1:25 half should see a comfortable sub 3 marathon time.

                   

                  If your marathon PR is slower than half x2 +10min then I’m afraid that’s not good enough regardless of age.

                   

                  I am getting close to the 2+10,mainly as a result of my HM pace slowing down.I also think if you can't run sub 37 10k off 6omw then people don't have the mental fortitude to dig hard when needed.

                  Steve-A good taper week,how much are you planning this week?

                  Marky-Hope the sickness isn't too sever and you're back soon.

                  Merkle-Well done on the win,sounds like it was a really well controlled race.

                  Cal-I'm not sure of your plans for London but most of the train companies will be striking on Saturday so there will be very few trains incase you are planning on using them for travelling around.

                  Recovery week for me after Antwerp,no issues and legs feel good again,tougher run today but that was due to being a bit hungover after a good day out yesterday.

                  Hoping for a 50m week this week then ease off again ready for Chicago.

                  Weekly for period: From: 09/12/2022 To 09/18/2022

                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  09/13 Recovery run. 7.02 11.30 01:00:29 08:37 05:21 315
                  09/14 Afternoon Run 7.06 11.36 00:59:06 08:22 05:12 315
                  09/16 Afternoon Run 7.03 11.32 00:57:40 08:12 05:06 318
                  09/18 Afternoon Run 9.92 15.96 01:22:25 08:18 05:10 495

                  Total distance: 31.04mi

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

                  CalBears


                     

                    I am getting close to the 2+10,mainly as a result of my HM pace slowing down.I also think if you can't run sub 37 10k off 6omw then people don't have the mental fortitude to dig hard when needed.

                     

                     

                    Cal-I'm not sure of your plans for London but most of the train companies will be striking on Saturday so there will be very few trains incase you are planning on using them for travelling around.

                     

                     

                    I have never been able to crack sub 37 even with 100 miles per week. My 10k PR is 37:47. I know - I am weak. But I was able to run 2:48 FM off that 37:47 Smile. And that's where 100 mpw helped I think.

                     

                    Thanks for letting know about trains. I am going to only move inside the city, I think - that still will be plenty for me. I hope underground works? Not sure about other members of my family - but I also think London has so much to visit, they should be occupied.

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

                    Ian5


                       

                      I have never been able to crack sub 37 even with 100 miles per week. My 10k PR is 37:47. I know - I am weak. But I was able to run 2:48 FM off that 37:47 Smile. And that's where 100 mpw helped I think.

                       

                      Thanks for letting know about trains. I am going to only move inside the city, I think - that still will be plenty for me. I hope underground works? Not sure about other members of my family - but I also think London has so much to visit, they should be occupied.

                      Cal-Yes the underground will be fine,London overground will be striking but you should still be able to navigate london fine.

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

                      Mikkey


                      Elite Jogger

                         

                        I have never been able to crack sub 37 even with 100 miles per week. My 10k PR is 37:47. I know - I am weak. But I was able to run 2:48 FM off that 37:47 Smile. And that's where 100 mpw helped I think.

                         

                         

                        I only managed to break 37min once in a 10k back in July 2011 during the middle of a 400+ mile month and it was the only time I ever puked up at the finish line!  My 1:21 half PR was in February 2011 a couple of weeks after another 400+ month in January with minimal speedwork. If you have the time to put in the mileage then you’ll benefit from 5k to marathon and if you have the intelligence to run by feel then there’s less chance of getting injured.

                         

                        Anyway, if there’s a rail strike on the Saturday then you can just hop onto an open top tour bus to see Buckingham Palace and all the amazing sights! Just make sure the driver doesn’t get lost otherwise you might find out that London is mainly a lawless shit hole now. 

                        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

                          Some good trolling here!  If I have a good race and get Mikkey's prediction (which I'd be very happy with), it's not good enough.  Maybe that rule can apply to the third or fourth marathon?  Let's go with that.

                           

                          Personally, I think if you can't break 30 mins for a 10km you are mentally and physically weak.  Also, you probably weren't given enough love as a child 

                          Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

                          Recent Races:   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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022

                          Mikkey


                          Elite Jogger

                            Some good trolling here!  If I have a good race and get Mikkey's prediction (which I'd be very happy with), it's not good enough.  Maybe that rule can apply to the third or fourth marathon?  Let's go with that.

                             

                            Personally, I think if you can't break 30 mins for a 10km you are mentally and physically weak.  Also, you probably weren't given enough love as a child 

                             

                            What intrigues me most about you is that you’ve been consistently marathon training for over a year now…but your goal time hasn’t changed. I personally think that you’re capable of sub3:10 if you get into a more positive mindset. 

                            Let’s see how things pan out on 2nd October. 👍

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

                            Marky_Mark_17


                               

                              Personally, I think if you can't break 30 mins for a 10km you are mentally and physically weak.  Also, you probably weren't given enough love as a child 

                               

                              If you don't puke your guts out after every race you're obviously not trying hard enough.

                              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: National 10km Road Champs, 4 Sept, 34:13

                              Up next: Nelson Half Marathon, 6 Nov

                              "CONSISTENCY IS KING"

                              SteveChCh


                              Hot Weather Complainer

                                 

                                What intrigues me most about you is that you’ve been consistently marathon training for over a year now…but your goal time hasn’t changed. I personally think that you’re capable of sub3:10 if you get into a more positive mindset. 

                                Let’s see how things pan out on 2nd October. 👍

                                 

                                Yeah but I still haven't run a race so I don't know how my body will hold up to the last 10km.  Also, I've been training towards my goal time so if I suddenly decide to take 10 minutes off that, I'm asking my body to do what I didn't train for.  I guess when you've done as many as you guys, maybe you forget your first and the fear involved?  I did hear a good piece of advice the other day - you only get one first marathon so make sure you enjoy it.

                                 

                                Sub 3:10 is what your rule suggests.  But how many people get a lifetime PR in their first marathon?

                                 

                                JMac - I know I know, I've done it again...but I'm tapering, so what else am I going to do?

                                Net Downhill PB Southern Lakes Half Marathon 2022 1:27:32, Flat Course PB Christchurch 2016 1:29.25

                                Recent Races:   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:  Melbourne Marathon October 2, 2022.  Queenstown Half Marathon November 19, 2022