2024 Advanced Training and Racing Thread (still competitive jerks) (Read 245 times)

Marky_Mark_17


    Steve - I went out no regrets at Waterfront Half and I can say starting conservatively is definitely a more enjoyable way to race lol.

     

    Flavio - those trail events do beat the body up but they will make you stronger.  After running a lot more trails and hills last year I've noticed that now I have a way easier time on hills I've been running for years.

     

    Legs were feeling it after the half so pretty light recovery week.  I'll pick it up again this week but the emphasis is gonna be on leg speed and sharpness rather than volume with the 5k coming up in 3 weeks.  I haven't raced a 5k in a long time so I'm planning to hit Parkrun on Sat and use it as a progressive workout, finishing around 5k pace.  One important caveat there is I actually do not know what my 5k pace is at the moment.

     

    Weekly for period: From: 08/04/2024 To 14/04/2024

    <caption>Weekly Grid</caption>
    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    09/04 That run where 1k or 1 lap per year are both admirable but stupid ideas 2 days after a race 6.23 10.02 00:45:06 07:14 04:30 19
    10/04 That run where that bridge is just kinda sitting there waiting to be opened 7.47 12.02 00:53:03 07:06 04:25 23
    11/04 That run with the return to the swamp (only windier) 8.53 13.73 00:58:26 06:51 04:15 69
    13/04 That run where I tried to make my legs go fast and they didn’t protest too much 5.73 9.22 00:36:14 06:19 03:56 8
    14/04 That run where I was hoping the legs might be a bit more recovered after a recovery week 10.01 16.10 01:11:10 07:07 04:25 177

    Totals: Time: 04:23:59 - 🦅Imperial: 37.97 mi - Metric: 61.09 km

    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: Runway5 / National 5k Champs, 16:22, National Masters AG Champ!

    Up next: Still working on that...

    "CONSISTENCY IS KING"

    darkwave


    Mother of Cats

      Just dropping my week off quickly:

       

      36 miles running
      M: 8 miles very easy (9:17).
      T: 8 miles with a track workout of 6x800 in 3:32, 3:30, 3:24, 3:21, 3:22, 3:20 (recoveries of 2:3x-2:5x in between).
      W: 6 miles (9:21) plus drills and two strides, followed by upper body weights/core.
      Th: 6 miles easy (9:07) plus drills and two strides; sports massage and streaming Pilates in afternoon.
      F: Off for travel
      Sa: 4 miles very easy (9:40) in morning; para-athlete classification in afternoon.
      Su: 4 miles very easy (9:30) plus two relaxed strides in morning, yoga in afternoon.

       

      Sorry all for not contributing more.  I promise I'll get back at it once the dust settles after the marathon.

      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.

      DavePNW


        My week: not too much recovery following my 10k, to get in one more solid week of training before taper. Extra bonus altitude training for my Tues-Thurs runs, thanks to a business trip to Colorado Springs at elevation of 6500-7000 ft (2000-2100m). Debated on whether to do a midweek workout at all, but decided to push it from Wed to Thurs, and keep it not too intense. I found a local school track so I could at least avoid the hills; of course I could not avoid the thin air, so 10k effort yielded about marathon pace. 

        For my Saturday MP workout, I started with my running group. The guy who mapped the route is a sadist and that 1000 ft of gain was virtually all in the first 8 miles, my supposed “easy” portion. I branched off on my own to a flat route for the next 8 miles at MP. I was not too optimistic based on mixed results in previous MP workouts and my overall fatigue level, not to mention the extra-hilly warmup. But I was pleasantly surprised. I’m trying to target 7:20/mi (3:12 finish, although race day strategy is TBD). First 3 miles averaged about 7:22, next 5 averaged about 7:15. I was pretty happy with that outcome going into 2 weeks of taper and weather-stalking.


        To Steve, Flavio, and Dorothea (and anyone else I missed) who have been suggesting I should ease up: thanks for the input. But I’m pretty comfortable with my uncomfortableness. I don’t really think a single day off does too much, and I’d rather not cut back a full week this late in the cycle when taper is coming up anyway. Compared to all my past training cycles, things haven’t really felt excessive. We’ll see how it all works out.

         

        Weekly for period: From: 04/08/2024 To 04/14/2024

        <caption>Weekly Grid</caption>
        Date Name mi km Duration Avg/mi Avg/km Elevation Gain
        in ft
        04/08 Morning Run 7.08 11.39 01:07:42 09:34 05:57 344
        04/09 Morning Run 10.01 16.10 01:37:01 09:42 06:02 761
        04/10 Morning Run 8.01 12.89 01:18:31 09:48 06:05 571
        04/11 8 x 800m 8.26 13.29 01:13:40 08:55 05:33 486
        04/12 Morning Run 6.04 9.72 00:58:10 09:38 05:59 246
        04/13 8 hilly + 8 MP 16.01 25.76 02:12:01 08:15 05:07 1017
        04/14 Morning Run 8.08 12.99 01:14:57 09:17 05:46 262

        Totals: Time: 09:42:02 - 🦅Imperial: 63.48 mi - Metric: 102.15 km

        Dave

        Marby


        Ash

          Darkwave/Fishy - Go get it!

           

          MT - Time restricted eating might be worth a shot to break the late night snacking cycle. Make it a rule, nothing after 8pm, or some time that works for you.

           

          Me - Eased off a little, two weeks to pace day.

           

          Date Name mi km Duration Avg/mi Avg/km Elevation ft
          4/08/2024 Evening Run 3.66 5.88 0:40:38 11:06 6:55 52
          4/09/2024 Afternoon Run 7.89 12.69 1:08:50 8:43 5:25 328
          4/10/2024 Morning Run 4.71 7.58 0:43:08 9:09 5:41 230
          4/10/2024 Evening Run 2.49 4.01 0:21:47 8:45 5:26 62
          4/11/2024 Morning Run 7.89 12.69 1:08:43 8:43 5:25 289
          4/12/2024 Afternoon Run 6 9.65 0:49:14 8:12 5:06 154
          4/14/2024 Morning Run 14.8 23.81 2:15:31 9:09 5:41 492
                         
            Week 47 76 7:07:51     1607

          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)

          DavePNW


            Go get it, dw and Fishy!

            Dave

            shouldbedeleted


              Sweet it's being broadcast on Eurosports 1. Go Darkwave & Fishy!

              DavePNW


                ESPN2 in the US.

                Dave

                shouldbedeleted


                  Sisay Lemma out in front to shut down our excuses that we don't run fast cause we're too heavy LOL, the guy is a UNIT!

                  The ladies are still jogging, probably already accepted that they're fighting for 2nd place behind Hellen.

                  need2tri


                    It will be amazing if Sisay hangs on!

                    Worried about DW , hopefully the downhills are not bothering her too much and it is just part of her strategy. Or may be there is issue with the timing Chip. She always goes out slow but  pacing at 8:50 mpm for first 5k and 8:23 for second 5k , might be a little slow for her.

                    need2tri


                      DW speeding up in style ... 3rd 5K at 8:06 pace.

                      shouldbedeleted


                        Sisay Lemma out in front to shut down our excuses that we don't run fast cause we're too heavy LOL, the guy is a UNIT!

                        The ladies are still jogging, probably already accepted that they're fighting for 2nd place behind Hellen.

                         

                        You are welcome for my 100% accurate predictions 😂

                         

                        Fishy seems to be slowing down a bit but I guess those are the hills. He's on pace for 2h58.

                        DW is doing her usual start slow and then get faster ( I have to imagine the crowds at the start are a part of that, I still remember vividly RP's description of the start was like being a sardine in a can. ).

                        From what I can see she's currently a few minutes ahead of her competitor in her category, so she has a very good chance to win!

                        wcrunner2


                        Are we there, yet?

                          DW speeding up in style ... 3rd 5K at 8:06 pace.

                           

                          DW has a 7:43 lead in her division at 25K.

                           2024 Races:

                                03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles

                                05/11 - D3 50K, 9:11:09
                                06/17 - 6 Days in the Dome 12-Hour.

                           

                           

                               

                          DavePNW


                             

                            Fishy seems to be slowing down a bit but I guess those are the hills. He's on pace for 2h58.

                             

                             

                            Everyone does in this race! (Except for dw of course.) Through 24  he’s on pace for 3:00:18. Come on fishy!!!

                            Dave

                            wcrunner2


                            Are we there, yet?

                               

                              Everyone does in this race! (Except for dw of course.) Through 24  he’s on pace for 3:00:18. Come on fishy!!!

                               

                              Unofficially 3:00:41

                               2024 Races:

                                    03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles

                                    05/11 - D3 50K, 9:11:09
                                    06/17 - 6 Days in the Dome 12-Hour.

                               

                               

                                   

                              shouldbedeleted


                                Great job out there by DW and Fishy! I know Fishy will be mad but "one day you're a fisherman another day you're bait", or something like that 😁 still a great result!