Forums >Racing>2022 Advanced Racing Thread
Mother of Cats
or she goes home devastated after some discus.
I am awful at throwing things, so I assure you I go home devastated after every attempt at the discus throw.
[best wishes for that quad]
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.
Three weeks to go until Nelson HM and this week was a big confidence builder. Managed a big tempo workout on Wed (20 min, 2 x 3k) at HM effort - coach put the workout up saying "aim for around 3:30/km or a bit quicker" and I thought she was nuts. Anyways I tried to hit a reasonable HM effort thinking it might be around 3:35-3:40/km and the pace came out surprisingly quick - around 3:30/km. I guess coach knows a thing or two, about a thing or two. It was a massive improvement after absolutely struggling through a much shorter and slower tempo workout the previous week. I'm not expecting miracles at Nelson given the limited training window but at least now I feel like I should be able to put in a reasonable effort.
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
I’d like to run a half at some point this fall to try to capitalize on my marathon fitness; I now feel my HM PR is a bit soft. There’s one next weekend, but...two weeks seems light on recovery. I started back with short runs Thursday & Friday, and my legs feel OK running easy. (Skipped today due to extreme smoke conditions.) I’d rather wait, but race options are starting to get tougher to find this time of year. How quickly after a hard-raced marathon have any of you raced a half? And what did you do in between?
Dave
Hot Weather Complainer
Flavio - Thanks for the change and for the tool itself, it's great.
Mark - That's a very nice workout. You may not be expecting miracles but I think you're set up nicely for a good performance. What's the Nelson course like?
Dave - That does seem like a short turnaround. How are the legs feeling? You may need less recovery than usual given how well the marathon went. I'm doing a half 7 weeks post-marathon and won't be going out hard, but I'll try and push it in the second half if I can.
me - Another rebuilding week and from Wednesday started to feel great. Loved my run yesterday so was surprised to see my heart rate in the 170s. Not sure it's accurate - I was thinking about it during the run and was expecting it to be in the 130s.
5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23
2024 Races:
Motorway Half Marathon February 25, 2024 1:29:55
Christchurch Half-Marathon April 21, 2024
Selwyn Marathon June 2, 2024
Dunedin Half Marathon September 15, 2024
Mmmm Bop
Go for it and take advantage of your fitness if you feel ok. I’ve run PRs at 10k, half and full in the space of 4 weeks and survived.
5k - 17:53 (4/19) 10k - 37:53 (11/18) Half - 1:23:18 (4/19) Full - 2:50:43 (4/19)
RIP Milkman
I cannot imagine running a PR in a half just 2 weeks after a marathon. That is crazy! I tried 4.5 weeks once and the end of the race hurt. But my half PR wasn't necessarily that soft at the time, so that can make a difference.
Also on your Shockwave question - no I haven't. Insurance doesn't cover that in the USA so it would be very expensive. But to flavios point - I do think seeing a PT for check ups every once in a while even when healthy makes a lot of sense.
5K: 16:37 (11/20) | 10K: 34:49 (10/19) | HM: 1:14:57 (5/22) | FM: 2:36:31 (12/19)
Pain is my friend
15-25 miles long runs are normal for ultra runners. Some states make it easier to get vert. If your trail race doesn't have that much vert, you don't need to get 10k. Take to stairs in a high rise building or use a stair climber at the gym to add vert training.
krash 15-30 is BIG miles. I could do the lower side of your weekly mileage. Actually I am. 10k vert I’ve done ONCE. I went to Seattle and got like 3,500 ft on a run, and a few other big hills (thank you Strava segment KOM) and when I landed at home I was at 9,700 ft. I didn’t want to run at all. I went and got those 300 ft. I think it helped me mentally do something I didn’t want to. still….you’re making 100 mile training sound easier than I imagined it. If I ram the same two trails I could have a 1,000 ft run and a (I think) 1,600 ft 13 mile long run close to work/home. I think I make excuses to avoid trails like ‘I go too slow on them compared to roads. I will say….after my 50 miler someone asked if I could do another lap. My response after a few seconds of thinking was ‘Not at that pace. I’d have to slow down and I know those first 9 miles would be hard.’ I came in right around 11:14 for the finish of my first. I’d need to get the family hiking after I did my 2-3 hour long run. It’s my only plan for gaining vert but again, I know I don’t have to be competitive. I just have the desire to be competitive and do my best or what I think is impressive. Which is where I say ‘I need back to back 20 mile long runs in the hills with 4K of vert!’
ATY 24 141.445 2019 1st
Bear 100 22:08 2021
Jackpot 100 Feb 14:59 - 5th
Pulse endurance 48 hr 175.3 miles
Bonnevile Backyard ultra
Ute 100 Aug
24 hour loop race?
The pic was taken on top of an 11k ft peak in Utah. Wasatch mountains. This is my summer playground. Lots of climbing and scrambling on sketchy ridges.
Krash - 100 miles races are insanity. Also your avatar picture is glorious! What’s the story behind that ?
Yeah shockwave therapy isn’t available on our “free” healthcare system. The guy I use only charges me £60 per session now as I’m such a good customer which I think is reasonable as bigger companies charge a lot more for that treatment.
Intl. correspondent
Mark - That’s definitely promising!
Steve - My Garmin will read my heart rate around 140 to 150 at easy pace at the beginning of some runs, other times during interval training it will lock at around 160 which is pretty close to 90%.
So take those readings with a giant grain of salt.
me - This was, unfortunately not a boring week. Left quad niggle got worse during the week. It was manageable today during the long run though.
PRs: 1500 4:54.1 2019 - 5K 17:53 2023 - 10K 37:55 2023 - HM 1:21:59 2021
Up next: some 800m race (or time trials) / Also place in the top 20% in a trail race
Tool to generate Strava weekly
I would personally be worried about injury also from a turnaround that quick.
It's a hard choice. On the one hand, as one gets older, new PRs are harder to come by, and there's something to be said for taking your shot when you have a chance.
On the other hand, as one gets older, it's harder and takes much longer to come back from injury - and your window for setting PRs may close permanently if you get injured.
Ultimately, it's your call. For myself, I'd take a bit of downtime and then target a January half - RNR AZ is a good race only one time zone away for you, and there have to be some good options in California.
I would personally be worried about injury also from a turnaround that quick. It's a hard choice. On the one hand, as one gets older, new PRs are harder to come by, and there's something to be said for taking your shot when you have a chance. On the other hand, as one gets older, it's harder and takes much longer to come back from injury - and your window for setting PRs may close permanently if you get injured. Ultimately, it's your call. For myself, I'd take a bit of downtime and then target a January half - RNR AZ is a good race only one time zone away for you, and there have to be some good options in California.
Yeah it’s probably ill-advised. There will be another option Thanksgiving weekend which is probably better timing-wise. Although that’s a crapshoot because IDK what we’re doing for Thanksgiving; we sometimes leave town.
There’s a half here that used to be held in January called the Rain Run, which reliably lived up to its name. They have inexplicably moved that to April.
Regardless, there’s not going to be too much of a layoff if I do Napa Valley next spring. That’s held the first week of March, which puts 12 weeks out at Dec 11th. Yikes.
Pretty much flat. Should be pretty quick except for a bit on boardwalk and a bit on gravel. Hoping for a clear day as it looks like really nice waterfront running.
I wouldn't trust that HR from your run yesterday either. 170 is a serious work zone so if you were feeling good and the pace was cruisy it's almost certainly gotten cadence locked or something.
Flavio: I think being able to run 14 on that quad is probably a good sign!
My Week (Week 10 now): Time: Miles: Kilos: Pace/mi: Pace/kilo:
10/10: Easy 11, leg strength
work later 1:26:49 11 17.7 7:54 4:55
10/11: Easy 9, upper
body + core later 1:10:35 9 14.5 7:51 4:53
10/12: 20 minutes easy,
3 X 12min HM effort / 4min
jog, the rest easy 1:13:08 10 16.1 7:19 4:33
Legs felt a little beat up
10/13: Easy 8 1:07:16 8 12.8 8:25 5:14
10/14: Off
10/15: 20 mile LR. A bit rough,
had stomach and side cramps
the last 5 miles. Kept the pace fairly
steady throughout 2:29:16 20 32.2 7:28 4:39
10/16: Recovery 58:15 7 11.2 8:20 5:11
Total: 65 miles, 104.6 kilos, 8:25:19
Remark: I think I found a new gear. I call it, first gear lol. I'm starting to actually enjoy getting some miles in at 8:00 mile pace or slower. Loving logging the higher miles too. I'm on pace for my biggest month ever.
Question: Mikkey pointed out that my HR jumped around mile 9 or 10 of the LR even though the pace stayed the same. There is a chance that was just equipment error, my HR monitor in my Garmin has been really screwy lately. I'm going to try to check manually next time. But if we suppose that did happen, what might that mean and how could I fix the issue? Thanks.
Flavio - Hopefully it's nothing serious and you return to being boring soon.
mmerkle - As Mark points out, the HR monitor on the watch can be unreliable so if you didn't notice yourself hurting more or fading from around that point or soon after, I wouldn't be too worried. Also, you should use Flavio's Strava tool, I keep reading yours and thinking you're tracking your weight each week...I was thinking you're pretty fast for someone who is 104kg!
Mark - Excellent. I looked it up and can't see a course map anywhere but it will be nice to finish at an athletics track. Also looked at previous years' results and it looks likely you'll be out in front running solo. The 5km event was won in 2020 by a 13 year old girl in 19:32! Hopefully the weather is okay, although most races in NZ should be good for you after training in Auckland humidity.