2024 Advanced Training and Racing Thread (still competitive jerks) (Read 219 times)

mt79


    Krash - Nice mileage.  Are you building up to a race?

     

    Mark - Congrats on the race PB.  The race report was a good read.  It looks like you are well positioned to take the race series lead.  It's really cool that your daughter gave you your medal.

     

    SteveChCh - Nice big week, and great long run effort!  You are well on your way to being ready for your marathon in April.

     

    flavio80 - Another good week.  Sometimes you just feel off.

     

    mmerkle - Congrats on the win and that's a fast 10k.  You were saying there was some acquaintance that had run a marathon and you were annoyed that you were not there yet timewise.  Well, you are now!  Your speedwork is paying off.  Short of marathons/ultras, speed trumps everything else.  It is a great feeling when you are racing and the pace is non factor until the end.

     

    My week was fine.  Another mileage high for me, stretched my long run to 9.5, average time dropped below 9/mile for the first time since returning to running in September.

     

    I'm happy that all of the exercises and stretches I'm doing seem to be keeping my hip issues in check.  I am going through a bad patch of PF in my left foot.  It's gone from painful 2 weeks ago to really really painful now when I try to walk in the morning.  I may have to take some time off soon.  Until then, I'm going to stretch everything multiple times per day, ice it, vary the shoes I wear and try some runs on soft surfaces.  My left calf was the one that I injured back in Nov, so I have been avoiding too much calf/Achilles stretches, but starting to do a lot more of those since I'm heading for injury time off if I can't fix the foot.

     

    Weekly for period: From: 02/05/2024 To 02/11/2024

    Date mi Duration Avg/mi
    02/05 7.58 01:11:42 09:28
    02/06 7.01 01:02:11 08:52
    02/07 7.56 01:07:47 08:58
    02/08 6.50 00:55:36 08:33
    02/09 9.51 01:23:17 08:45
    02/10 6.17 00:57:22 09:18
    02/11 6.17 00:48:32 07:52

    Totals: Time: 07:26:27 - 🦅Imperial: 50.50 mi - Metric: 81.25 km

    SteveChCh


    Hot Weather Complainer

      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 1:27:34

      Selwyn Marathon June 2, 2024

      Dunedin Half Marathon September 15, 2024

      darkwave


      Mother of Cats

        I'm utterly stunned about the Kelvin Kiptum thing.  Just...stunned.

         

        MT79 - I forget - have you tried the Strasburg sock?

         

        Marky_Mark- great race!  And pretty cool to have father /daughter PRs.   I love your race reports because I can visualize them based on your description.

         

        Flavio - like the others said, good call shutting down the run before you dug a hole.

         

        Steve - that IS a big week.

         

        CK- glad you resurfaced before I got arrested.  In response to your comment, I may be small, but you haven't met my friends.  And also on general principles one should never underestimate the resources of a Gen Xer.

        Merkle- great meeting you yesterday and nice race. BTW, that was not my team hosting the race - my team just had a few of us show up to run the 5K (which I did not know was the plan when I originally registered).  PVTC hosts the race and the track series; I run with CAR (Capital Area Runners).

         

         

        And...I finally remembered to get a forum encounter photo.  Everyone can see JUST HOW EXCITED he was to meet me.

        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.

        darkwave


        Mother of Cats

          Here's my race report - I would like everyone to note that I finished ahead of MMerkle (you can ignore the facts that I had a 10 minute head start and only had to run half as far.

           

          Well, I'm TRYING to run...: Race Report: By George 5K, February 10, 2024 (wellimtryingtorun.blogspot.com)

           

          Also, my week:

           

          57 miles and 90 minutes of pool-running

          M: 90 minutes pool-running. Foam rolling in evening.
          T: 11 miles, including a track workout of 1600, 4x800, 2x400 in 7:22, 3:33, 3:31, 3:29, 3:29, 1:40, and 1:41 (recoveries of 5:08 after the 1600, 2:5x-3:1x after the 1800s, and 86 between the 400s), followed by leg strengthwork. Foam rolling in evening.
          W: 5 miles very easy (9:35), upperbody weights/core, and then 3 miles very easy home (9:23) plus 2 strides. Foam rolling in evening.
          Th: 4 miles very easy on trails (10:04); streaming pilates and foam rolling in evening.
          F: 5 miles very easy (9:48) plus numerous strides totalling to about a mile (swapping between the Adios Pro 3, the Deviate Nitro Elite 1, and the Vaporfly 3). Foam rolling in evening.
          Sa: 3.5 mile warm-up, and then a 5K in 21:59, followed by 2.5 mile cooldown. Later did 3 miles very easy on trails (10:12) and upper body weights/core.
          Su: 16 miles easy to moderate, split as the first 7 miles averaging 9:11 pace, the next 9 miles averaging 8:12 pace. Followed with leg strengthwork.

           

          An ugly workout on Tuesday (cold, dark, legs stiff) left me with very low expectations for Saturday's 5K, which meant I was able to exceed those low expectations. I also raced well (in that I paced my race well and competed well) which made me happy, independent of the time.

           

          This week had some really good positives after a rough start:

          • I started running on the trails of Roosevelt Island again (I took a break due to the hip issue and then due to ice and snow). It was challenging, really challenging. But I could also tell it was exactly what I needed. My static balance is good; it's my dynamic balance (balance while moving) that is hard. Running on a rocky uneven trail with occasional steps up or down or roots or narrow bridges really trains that dynamic balance.
          • After giving up on the Vaporfly 3 nearly a year ago, I decided to give it another try and see if things had changed. And wow - they felt very different. All that balance and PT work has really helped.
          • Sunday's run felt really good - the 5K (which forced me to challenge my gait with uncomfortably fast running for 20+ minutes) really seems to have helped my gait. Not a total surprise - that's happened before. That's one of many reasons why I like to race even if the performance is not going to be fast one. Pushing myself that way really helps stuff.

          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.

          Mr MattM


            Please forgive me for not even attempting to follow or comment on everyone's training, racing, whining, and general whatever stuff.  There is just too much...

             

            I do read most posts, though.

             

            I'll throw out a quick update on my running... I've not done much.  I started getting chiro adjustments 3x week and upped my running volume only to find myself in even more pain... as in, I could hardly walk a few hours after a run.  So, I backed off of the running while continuing the adjustments.

             

            Following what was basically a two week running hiatus, I met up with some old running buddies this past Saturday morning and logged 10 hilly miles.  It was a frigid morning, but there was sunshine and little wind so it wasn't bad.  I enjoyed the company.  While I had some discomfort in the last few miles, I surprisingly didn't have any debilitating issues later in the day.  I recovered well enough that I went out Sunday (yesterday) and logged 5 miles at an average pace that was over 1 minute faster than the 10 miler.

             

            My paces are modest, but I'm more interested in consistency (pain-free) than pace.

             

            So what's the deal with the pain?  It's in my left hip.  It's in the front hip-flexor area.  I have limited ability to raising my leg bending at the knee, and pointing my knee outward (abduction).  There is a single spot in the front, just below where the hip flexes, that I can push on and the pain disappears while I'm applying pressure.  What is it?  I suspect something is torn, but there are several muscles that intersect/cross over each other in that area so I can't easily figure out which it is... and it probably doesn't really matter.

             

            After logging miles on Sat/Sun, I'm getting back to the mindset that I just need to run through it.  I'll take it easy (mostly) and just try to get miles in.  I'm kind of accepting the fact that it's going to be a long process.  In the meantime, I'll be back on the chiro table this afternoon for another adjustment.

             

            I guess this is all just part of getting old...

            be curious; not judgmental

            flavio80


            Not an 80%er

              Sad news from Kenya. It seems the roads are not very safe, from recent memory David Rudisha had a car accident, Asbel Kiprop had a motorcycle accident, and Geoffrey Kamworor was run over by a motorcycle.
              Kiptum reminds me of Samuel Wanjiru, also someone with huge potential that went away far too soon.

               

              Mark - I think I did comment that you seem to be trending upwards in fitness, I suppose this race was one more data point towards that.

              MMerkle - Congratulations on the victory! Super fast time and for sure a nice result given your recent niggles.

              MT - Not sure if icing helps if it's the inner nerve that runs under the fascia though. For that one I suppose stretching + foam rolling the chain from the glutes, piriformis, inner quads and calves might be the key.

              DW - It's so nice that you got a picture with the Men's 10k winner 
              Jokes apart, kudos for the rust buster, not too bad when you were 3rd overall?

              MattM - Does foam rolling the hip flexor with a massage ball help any? It sounds like maybe the gluteus medius is involved? From what my past PTs taught me, it could maybe be a nerve that gets pinched by a muscle that is too tight, dunno.

              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)

              Tool to generate Strava weekly

              CommanderKeen


              Cobra Commander Keen

                Mark - Congrats on the course PR and making the podium.


                Steve - DW(ife) and DWave are mutually exclusive, though I can understand the confusion. I have no doubts that neither one of them would allow any overlap there. 
                Congrats on the big week, and with a killer LR, too!


                Merkle - YES! At which ultra will we do battle? Trail? Road? Gravel? Mountain? Flats???
                10k at beyond my PR 5k pace. Wow, nice! I have SO much work to do to catch up to you - assuming I can in the first place.


                DWave - Even if you did get arrested I'm sure the suits would soon arrive in black SUVs to explain how it was all a mistake and that it would be in everyone's best interests for you to just walk away like nothing ever happened.
                I'm glad the race felt good - and thanks for the RR.
                Have you really played with the Stryd Duo / footpath visualization at all? If so, are you getting anything out of it?
                It took seeing the picture of you and Merkle to realize that us getting a picture has never once crossed my mind.
                BTW, I'll be in D.C. for an architecture conference in June! I'll certainly bring this up again closer to time.


                Kiptum - So sad.


                I had a pretty decent week, logging nearly one mile more than is required each week for me to actually hit my mileage goal for the year. The workouts went pretty well, but the LR felt pretty amazing and after the 10% cutback to weights after my week-long vacation I'm now back to hitting PRs in the gym on my linear progression (noob gainz!).

                 

                Weekly for period: From: 02/05/2024 To 02/11/2024

                <caption>Weekly Grid</caption>
                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                02/05 6x M mile 11.89 19.14 01:28:29 07:27 04:37 0
                02/05 Morning Weight Training 0.00 0.00 00:54:16 00:00 00:00 0
                02/05 10 x 400 threshold 6.56 10.55 00:50:58 07:46 04:50 292
                02/06 4 non-vorpal rabbits 8.00 12.88 01:18:11 09:46 06:04 308
                02/07 8x 800m 5k effort 10.20 16.42 01:19:58 07:50 04:52 223
                02/07 Lunch Weight Training 0.00 0.00 01:12:11 00:00 00:00 0
                02/07 This daydream is fiction 4.10 6.60 00:38:26 09:22 05:49 249
                02/08 Oddly cold hands after this 8.00 12.88 01:14:13 09:17 05:46 331
                02/09 Making the PDC a bit taller 10.51 16.91 01:31:36 08:43 05:25 413
                02/09 Morning Weight Training 0.00 0.00 00:57:49 00:00 00:00 0
                02/10 37 geese & 6 turkeys 16.11 25.91 02:10:58 08:08 05:03 548
                02/11 First bits with DDs 2 & 3 5.00 8.05 00:47:33 09:31 05:54 253

                Totals: Time: 14:24:38 - 🦅Imperial: 80.38 mi - Metric: 129.33 km

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

                 

                Upcoming Races:

                 

                OKC Memorial 5k - April 27

                Bun Run 5k - May 4

                 

                AndyTN


                Overweight per CDC BMI

                  Sad news from Kenya. It seems the roads are not very safe, from recent memory David Rudisha had a car accident, Asbel Kiprop had a motorcycle accident, and Geoffrey Kamworor was run over by a motorcycle.
                  Kiptum reminds me of Samuel Wanjiru, also someone with huge potential that went away far too soon.

                  Did you all see what his car looked like? The section of where the upper body would be is completely gone.

                   

                   

                  Merkle - excellent 10k race and crossing the finish line first must have been a great bonus on top of the PR. That time would win 1st at many of my local 10k's.

                  Memphis / 38 male

                  5k - 20:39 / 10k - 43:48 / Half - 1:34:47 / Full - 3:38:10

                  AndyTN


                  Overweight per CDC BMI

                    Nolan (9yo) and I ran the 8k in our winter trail series yesterday and he was on fire. I did strength work the day before so my legs were sore and I had a terrible time getting traction in the mud without spikes. I am proud to say this was the first race which he legitimately beat me as it took me until the last mile to catch up to him and my hamstrings/butt were too sore to race him up the final hill to the finish. Seems like I am going to have to start tapering to pace him at races going forward. He finished in 41:57 at 35th overall and beat several older kids who are normally faster by multiple minutes. He was wearing XC spikes and at only 64 lbs, he didn't seem to have any trouble with traction.

                    Memphis / 38 male

                    5k - 20:39 / 10k - 43:48 / Half - 1:34:47 / Full - 3:38:10

                    SteveChCh


                    Hot Weather Complainer

                       

                      Well, I'm TRYING to run...: Race Report: By George 5K, February 10, 2024 (wellimtryingtorun.blogspot.com)

                       

                      So...not a badly executed race

                       

                      Looking at the splits, I'd say it was perfectly executed even if at a slower pace than you're capable of on another day.

                      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 1:27:34

                      Selwyn Marathon June 2, 2024

                      Dunedin Half Marathon September 15, 2024

                      Fishyone


                        Hi All- Just checking in and I see I've missed a bit Glad to see a quick check in from CAL and the re-emergence of KEEN!

                         

                        MMerk- GREAT work on the race!  You must be feeling really good about now.

                         

                        Dwave- Love the pic! Keep the meet-up's coming.

                         

                        Steve- Big week with some real quality.

                         

                        Commander- Nice week.  Glad to see I edged you by a nose on the mileage...I'm gonna enjoy it because it may be the last one

                         

                        I used the treadmill as a bridge to get into the gym and comfortable just being there and it seems to have worked.  In addition to the runs I've gotten into a good pattern of every other day doing strength training with some rowing machine thrown in there. I'm sore but feeling good.

                        Weekly for period: From: 02/05/2024 To 02/11/2024

                        <caption>Weekly Grid</caption>
                        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                        in ft
                        02/05 treadmill w 6 x 800 8.00 12.87 01:59:00 14:53 09:15 0
                        02/05 GA 7.5 7.51 12.08 00:58:02 07:44 04:48 144
                        02/06 Recovery 7.69 12.38 01:01:39 08:01 04:59 466
                        02/07 AM MLR commute 13.23 21.28 01:47:03 08:05 05:02 423
                        02/08 GA 7.5 7.51 12.09 00:57:49 07:42 04:47 131
                        02/10 pyramid 1600,1200,800,400,400,800,1200,1600 MP-5K 8.50 13.68 01:02:00 07:18 04:32 0
                        02/10 treadmill w 6 x 800 8.00 12.87 00:59:00 07:23 04:35 0
                        02/11 LR neg. split 20.79 33.45 02:33:31 07:23 04:35 787

                        Totals: Time: 11:18:04 - 🦅Imperial: 81.24 mi - Metric: 130.71 km

                        5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:24:37 (2023), full 2:58:36 (2015) 

                        AndyTN


                        Overweight per CDC BMI

                          Fishy - looks like you have some good race results to update on the list at the beginning of the thread. I am about to send you a PM for a few upcoming races.

                          Memphis / 38 male

                          5k - 20:39 / 10k - 43:48 / Half - 1:34:47 / Full - 3:38:10

                          Fishyone


                            Fishy - looks like you have some good race results to update on the list at the beginning of the thread. I am about to send you a PM for a few upcoming races.

                            Yes I do!!  I'm on it today.

                            5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:24:37 (2023), full 2:58:36 (2015) 

                            Fishyone


                              Results and new races added (thanks AndyTN)!

                              5K 18:36 (2023), 10K 39:40 (2022), 1/2 1:24:37 (2023), full 2:58:36 (2015) 


                              Pain is my friend

                                mt79- Yes I am building for my longest race ever. 48 hour loop race in March.

                                 

                                darkwave and Merkle -Great racing. That is cool that you met up. I almost met up with someone from RA. Guess it wasn't meant to be.

                                 

                                Mark- Amazing execution of your race.

                                 

                                Keen- Welcome back

                                 

                                Everyone else- You rock too. Keep up the great work.

                                 

                                I had another great big week. 2 Big long runs. One at about race pace with 2 min walk breaks every 2 miles. About 3k vert for the week.

                                 

                                Weekly for period: From: 02/05/2024 To 02/11/2024

                                <caption>Weekly Grid</caption>
                                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                                in ft
                                02/05 Easy like Monday morning. 7.40 11.90 01:04:44 08:45 05:26 266
                                02/06 Street mapping lesson 101: the basics and some pace training. 26.22 42.18 04:08:45 09:29 05:54 1332
                                02/07 Legs say what? 6.00 9.66 00:51:42 08:37 05:21 105
                                02/08 Tuesday tempo 10.07 16.21 01:17:59 07:45 04:49 312
                                02/09 After work stroll 5.08 8.17 00:43:21 08:32 05:18 56
                                02/10 JPR fun marathon. 26.23 42.20 03:48:17 08:42 05:25 1115
                                02/10 Missing milage 0.10 0.16 00:00:50 08:20 05:13 0

                                Totals: Time: 11:55:38 - 🦅Imperial: 81.09 mi - Metric: 130.48 km

                                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?