2024 Advanced Training and Racing Thread (still competitive jerks) (Read 185 times)

SteveChCh


Hot Weather Complainer

    Andy - Yep, apart from the first drink station when someone grabbed the water I had lined up, I got one at the next 3 and took a mouthful and dumped the rest over the back of the neck.  They had these big compostable cups which were great, way more water than the small plastic cups and easier to drink from.

     

    What a great result for your son, 10km is a decent distance for that age!  Pretty cool that he he had a mid race cry and still got the win, the sort of resilience we all need.

     

    mt - Ha!  The splits ended up consistent despite the plan to progress them down.  I still count it as a progression though, because it definitely required a progressive effort.

     

    My HR is quite high too, sometimes it will get up to 140 on easy runs (just slow down, some might say).  I try to keep the average under 135.

     

    wcrunner - Good to see you're getting some consistency again.  Yeah, there's really no difference between the 2 times but if I'd been 5 seconds slower I would have been mildly annoyed.

    5km: 18:34 11/23 β”‚ 10km: 39:10 8/23 β”‚ HM: 1:26:48 9/23 β”‚ 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


    Pain is my friend

      Mr MattM- 70 is great weather. As long as it doesn't get any hotter. If a race starts in the 50s and hits a high of 70, I would be happy. I have avoided hot races for years. I am getting better with the heat. I am ready to put in for Badwater 125 now.

       

      mt79- I get bored during long runs at time. With street mapping I have to always remember where I have been and think where I want do go next. Sometimes I will memorizes the first 6-10 miles of a run. Then I just wing it. I take out my phone as I run and look at a map.  On trail time goes by fast and you have tons to keep your mind busy.

       

      At times I look at my overall weekly pace. It is always better before I do a long run. I haven't done 800 m repeats is some long. I love them.

       

      Fishy- Great weekly mileage even with a rest day. I always take one day off a week.

       

      Steve- Amazing pacing on your race. When I first read you first post about your race I thought you said "Quick race report". Oh maybe he can make it 4 lines like me. That wasn't a quick one. You said "Just a quick check in, I'll post a report" Oops silly me.

       

      wcrunner2- Great job on keeping it consistent.

       

      Andy- We have a mini Krash!! Good job for him to suck it up and finish the race. Every time I Krash it still hurts, but I know I have to get back up an push on.

       

      Me- Peak week. I got in 3 trail runs this week. I plan to run a lot of miles and have fun. Would have hit 100 for the week but ran out of time running a marathon on Saturday. Got in 7700 ft of vert. Most of it was runable. Did a 10 mile progressive. One of my fastest in the last 2 years. I am ready to taper. I have a few long days next week.

       

      Weekly for period: From: 02/19/2024 To 02/25/2024

      <caption>Weekly Grid</caption>
      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      02/19 The Walker special 10.15 16.33 02:07:32 12:34 07:49 1706
      02/20 Just your typical Tuesday 10.02 16.12 01:16:41 07:39 04:45 282
      02/20 Evening Tready 4.00 6.44 00:34:50 08:43 05:25 0
      02/21 Jeff’s half marathon birthday bash. 13.11 21.09 01:58:10 09:01 05:36 266
      02/22 Trail work 17.12 27.55 03:02:29 10:40 06:37 2244
      02/23 Run commute 10.07 16.21 01:26:42 08:37 05:21 164
      02/23 The run how with some different streets. 9.61 15.46 01:18:07 08:08 05:03 112
      02/24 That so runable, 22.03 35.44 04:00:15 10:54 06:47 2972

      Totals: Time: 15:44:46 - πŸ¦…Imperial: 96.10 mi - Metric: 154.63 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?

       

      CommanderKeen


      Cobra Commander Keen

        Steve - Excellent job on that half, especially in the middle of a longer run like that.


        Fishy - That treadmill speed boost for the effort is really nice, huh??
        Also, perpetual training is the way!


        WC - Way to go with the consistency there.


        MT79 - 13:47 is way under 24 hour 100 miler pace. Looks good to me.
        My biggest LR of my 100 miler cycle was similarly bad. I flat out stopped and sat down for a while 3 times, twice where I could get extra water from a water hydrant by some farm/ranch infrastructure.


        Krash - Killing it again.


        A "meh" week from me compared to what was planned. I got hit with some mystery fatigue again. Despite getting to sleep relatively early the night before, on Friday I turned off my alarm with zero recollection of having done so, then to improving the rest I skipped weights Friday and delayed the LR to Sunday. Fortunately I felt pretty good that day and have felt better each morning since.
        Work is rather busy this week as my company's big seller trip is this week. I'm "sales adjacent", which is close enough for my department to warrant going. I went on the trip last year, so the other two guys in my area are going this year (it rotates in my department) - so I've got the work of three on my plate this week.

         

         

        Weekly for period: From: 02/19/2024 To 02/25/2024

        <caption>Weekly Grid</caption>
        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        02/19 2x mile HMe + 2x mile M 7.85 12.64 00:58:43 07:29 04:39 325
        02/19 Two bills! 0.00 0.00 01:03:08 00:00 00:00 0
        02/20 4 rabbits & 1 owl 8.01 12.88 01:14:01 09:14 05:45 295
        02/21 6 x K 10.51 16.91 01:21:58 07:48 04:51 331
        02/21 Lunch Weight Training 0.00 0.00 01:21:35 00:00 00:00 0
        02/22 3 rabbits & trouble starting the grill in the wind 7.00 11.27 01:03:56 09:08 05:40 374
        02/23 Eh 4.10 6.60 00:35:37 08:41 05:24 312
        02/24 1 hawk 5.05 8.12 00:44:06 08:44 05:26 230
        02/25 Better 16.01 25.75 02:09:03 08:04 05:01 600

        Totals: Time: 10:32:07 - πŸ¦…Imperial: 58.53 mi - Metric: 94.18 km

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

         

        Upcoming Races:

         

        OKC Memorial 5k - April 27

        Bun Run 5k - May 4

         


        Pain is my friend

          I remember reading some where about a ultra marathon match up with CK and RP. I'm in, bring it!! What distance and where? Get all 3 of us to the same race might be hard. Worth a try. Or we each run a 50k-100 miler in a year on the race of our chose.

          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?

           

          Running Problem


          Problem Child

            I remember reading some where about a ultra marathon match up with CK and RP. I'm in, bring it!! What distance and where? Get all 3 of us to the same race might be hard. Worth a try. Or we each run a 50k-100 miler in a year on the race of our chose.

             

            He won't even race me on the roads. He blames his family for not being able to get a qualifier for NYC. Only way he'll race me is if I show up to Heartland 100 miler 2024, and even then....he watched the race entry list like a hawk so I couldn't sneak in under the radar.

             

            I'll claim 4th place in a distance race between you, he-he, and I.

            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 53.37 

            5k18:xx | Marathon 2:55:22

            SteveChCh


            Hot Weather Complainer

              Krash and Keen - Monster weeks as always.  It doesn't seem fair to bring Krash into an ultra showdown...

               

              I've done some Strava stalking on my race and found about 15 people.  Every single one has a positive split, some of them quite large.  It makes me feel much better about how I went (although I felt good about it anyway, just a nagging annoyance I couldn't kick the pace down much) and really happy it wasn't a goal race.  Looks like a miserable day for a lot of people, and it was carnage at the finish line.

              5km: 18:34 11/23 β”‚ 10km: 39:10 8/23 β”‚ HM: 1:26:48 9/23 β”‚ 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

              Marky_Mark_17


                Krash and Keen - Monster weeks as always.  It doesn't seem fair to bring Krash into an ultra showdown...

                 

                I've done some Strava stalking on my race and found about 15 people.  Every single one has a positive split, some of them quite large.  It makes me feel much better about how I went (although I felt good about it anyway, just a nagging annoyance I couldn't kick the pace down much) and really happy it wasn't a goal race.  Looks like a miserable day for a lot of people, and it was carnage at the finish line.

                 

                Those warm days are the worst for that. Much harder to get the balance right (and even more impressive that you did!).

                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"

                SteveChCh


                Hot Weather Complainer

                   

                  Those warm days are the worst for that. Much harder to get the balance right (and even more impressive that you did!).

                   

                  Much appreciated, but I think it was pure luck in the way the workout was set up.  I think I was right on the edge, 1km more I think would have seen the start of the crash.  A real lesson though - if conditions are significantly worse than ideal on race day, if you don't revisit your plan it's highly likely you're going into the pain cave and seeing Jesus on a unicycle.

                   

                  Edit - I went back to check because that didn't sound right.  The correct quote, from Flavio back in 2018 was:

                   

                  "I was seeing Jesus riding a beautiful pink unicorn"

                  5km: 18:34 11/23 β”‚ 10km: 39:10 8/23 β”‚ HM: 1:26:48 9/23 β”‚ 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

                  flavio80


                  Intl. correspondent

                     

                    you're going into the pain cave and seeing Jesus on a unicycle.

                     

                    Edit - I went back to check because that didn't sound right.  The correct quote, from Flavio back in 2018 was:

                     

                    "I was seeing Jesus riding a beautiful pink unicorn"

                     

                    My legacy lives on! πŸ˜‚

                     

                    MattM - I agree, low 70's is perfect for an easy run.

                     

                    Andy - Yeah, that's what I meant, fibers help digestion, so you can have max intake of nutrients.

                     

                    Krash - I'm not surprised you're on CityStrides seeing as you could go to San Francisco and back within a single long run.

                    I'm surprised though you're not using the Garmin feature to create running routes and then follow along the directions from the watch.

                    When I was running the streets of Porto I used that extensively to ensure I always took the absolute best route to run every street with the minimum amount of runs. It also helps that you just flip the watch to the map view and forget about pace or duration or heart rate or anything else, just follow the "turn right" and "turn left" commands.

                    Also stop bullying the commander and Merkle πŸ˜‚ jk I think a fair distance would be something like a non flat 50k, I reckon that would be even between you 3.

                     

                    me - I had a PR at the gym yesterday on the barbell squat, now 1.36x my body weight.

                    I swear 106kg 234lb seemed like a lot, but I checked https://strengthlevel.com/strength-standards and I'm still Novice 😐

                    My wife trounced me with squatting 1.5x her weight. Yeah, now she can squat more than my weight. She still can't open jars though, so I'm still useful in her life πŸ˜‚

                    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

                    Marby


                    Ash

                      It’s hard keeping up. There’s been some solid weeks and racing which is great to see.

                      There’s been a little bit of chat in these parts about heat/humidity/due point. Less I think about the significant difference between air temp (measured in the shade) and direct sunlight which hits you with double whammy radiation from the ground as well, as that heats up.

                       

                      Kiwis – Hope you enjoyed the T20s and ready for more of the same in Tests.

                       

                       

                      Name

                      mi

                      km

                      Duration

                      Avg/mi

                      Avg/km

                      Elevation Gain

                      19/02/2024

                      Afternoon Run

                      4.97

                      8

                      0:46:00

                      9:15

                      5:45

                      348

                      20/02/2024

                      Tempo

                      8.92

                      14.35

                      1:15:56

                      8:31

                      5:17

                      449

                      21/02/2024

                      VMA Aberfeldie 40 Year Anniversary

                      0.63

                      1.01

                      0:03:54

                      6:11

                      3:52

                      69

                      22/02/2024

                      Morning Run

                      7.98

                      12.85

                      1:16:50

                      9:38

                      5:59

                      607

                      24/02/2024

                      Evening Run

                      6.95

                      11.19

                      1:01:30

                      8:51

                      5:30

                      341

                      25/02/2024

                      Brimbank

                      20.13

                      32.39

                      3:07:55

                      9:20

                      5:48

                      1122

                       

                       

                       

                       

                       

                       

                       

                       

                       

                      This week

                      50

                      80

                      7:32:05

                       

                       

                      2936

                       

                      I’ve been ticking along for 8 weeks now at around 80 clicks (50 imperialist) and the old bod is coping well. I’ve been tempted to do a bit more over the last couple and had to reign it in. After all, this is all just base training at this point. Easy effort is getting faster. I’ve knocked out 3 hour plus long runs each of the last 4 Sundays, was even functional enough after one of those to get though 2 sets of tennis against DS15 (only won 3 games πŸ˜’).

                       

                      I’m really happy with where things are at. The weather is turning as well, March & April around here are just about perfect conditions in my book. Ready to take advantage of that now and bump up the volume again.

                       

                      Feeling good about the pacing gig too, they’ve changed the times around and I’ll now be doing 3:50. They are putting us through a pacer training program, same that is used by London and New York, should be interesting.

                       

                      The only downer is a bit of PF that has been hanging around a few months, it’s not bad enough to make any adjustments to the plan. I do a stretch where I twist by pushing the ball and pulling the lateral foot pad, just found by trial that it feels like it gives the PF attachment a stretch and bit of relief.  The last time I had it, it lasted over 2 years. I did everything I was told and nothing worked, it cleared up spontaneously when it was ready.

                      Next: Ballarat, April 28, Pacing 3:50

                      Best: 5k 19:46 (Parkrun, 2016), 10k 40:37 (Track, 2022), Half 1:26:41 (2016), Full 3:00:23 (2021)

                        Hey jerks! Sorry I've been MIA. I got injured and got busy and this thread is tough to keep up with, so I stopped trying. I'll try to jump back in and stay engaged here.

                         

                        I started to get some hip pain a month or so ago, then a lower back pain flareup, which may or may not have been related. Things kind of sucked, I took a week off, and it's become more or less manageable. I'm full-on marathon training now, although things are still a little bit wonky and my workout paces are not where I'd like them to be. Eugene is 4/28, so I do have time. However I have a tuneup half coming up on 3/9, so that'll be a good test. I did a 6-mile tempo today and I can say I failed that test. So we'll see what happens, but my expectations are tempered. Regardless, I am looking forward to racing!

                         

                        And I submitted my application to the NYC Marathon! It's based on non-NYRR time qualifier, which they've changed from first-come, first-served basis, to now giving you a full week to apply then using a Boston-style cutoff system. I have a pretty healthy cushion, so I think should be in good shape. But I don't think we find out for another month.

                        Dave

                        SteveChCh


                        Hot Weather Complainer

                          Marby - Pity we're well below strength for both series'.  This current Aussie side would still be favourites but we'd have more of a shot.  Real pity you didn't tour around 2021 when we were at our peak and World Champions.

                           

                          Dave - I put mine in too.  I cleared the half qualifier by 1:12 but something tells me there will be so many Non-NYRR entrants that it will be something ridiculous like 10 minutes.

                          5km: 18:34 11/23 β”‚ 10km: 39:10 8/23 β”‚ HM: 1:26:48 9/23 β”‚ 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

                             

                             Dave - I put mine in too.  I cleared the half qualifier by 1:12 but something tells me there will be so many Non-NYRR entrants that it will be something ridiculous like 10 minutes.

                             

                            I would imagine—very curious to see what the cutoffs will be! Next year might get easier because they’ll no longer accept half times. Well, easier assuming you can qualify in a full! The full times have always been harder than the half times. I had both, but the 10k equivalent for my half was better, so I used that. And I have 7 minutes to spare, so hopefully I’m safe!

                            Dave

                            darkwave


                            Mother of Cats

                              I just signed up for NY as well.

                               

                              I went ahead and checked the box for disabilities, and they offered me the option of a support runner (to be named at a later date).  Though it's not essential, I really wouldn't mind having someone help me navigate water stops, so I opted in.

                              So if anybody here doesn't get in and wants to hang out with me for 26.2 miles, that's another way you can run it.

                               

                              (they also assigned me "6:30 pace" and won't let me change it.)

                               

                              Also, my belated week:

                               

                              68 miles and one hour of pool-running

                              M: 10 miles very easy (9:12) and strides, followed by upperbody weights/core. Foam rolling in evening.

                              T: 11 miles, including a track workout of 4x1200, 2x400 in 5:23, 5:15, 5:14, 5:11, 1:40, and 1:40. Recoveries after the 1200s were mostly 2:5x (one outlier at 3:32). 77 seconds between the 400s. Followed with leg strengthwork. Foam rolling in evening.
                              W: Streaming yoga and 11 miles very easy (9:25) plus strides. Foam rolling in evening.

                              Th: 8 miles very easy on trails (10:02); streaming pilates and foam rolling in evening.

                              F: 10 miles, including an 8K track tempo in 35:48 (7:20/7:16/7:10/7:05/6:57), plus 2x200m in 51 and 50. Foam rolling in evening.

                              Sa: 18 miles, mostly easy (9:06) but with a fartlek of 10x2 minutes at marathon effort/5 minutes easy in the second hour. Followed with leg strengthwork. Foam rolling in the afternoon.

                              Su: 1 hour pool-running and streaming yoga. Foam rolling in afternoon

                              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.

                                dw - out of curiosity, how does the support runner work? Some kind of special registration? And what is your actual goal time (or I’m guessing more likely TBD)?

                                 

                                NYCM is definitely a race I can see just jogging without worrying about finish time, just to enjoy the experience. But if I’m healthy I can’t imagine not training hard, and if I’m in shape I can’t imagine not racing hard. Unless I had another marathon earlier in the season to make a goal race out of. Which of course some people do.

                                 

                                For anyone who knows: do they do corral assignments based on the predicted finish time you enter, or your qualifying time?

                                Dave