2024 Advanced Training and Racing Thread (still competitive jerks) (Read 277 times)

SteveChCh


Hot Weather Complainer

    Flavio - Fair point but that hasn't worked before.  Also, the current forecast maximums for next weekend are 18-20C, 64-68F (average for this time of year is about 8-10C, 46-50F).  Unbelievable.

    5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:29:54 6/24

     

    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 DNF

    Wellington Marathon June 23, 2024 3:29:54

    Foster Park Run July 20, 2024 19:02

    Dunedin Half Marathon September 15, 2024

    Timaru Ten October 26, 2024

    DavePNW


      Fishy - welcome back, and WOW on the big PR! Congrats!!

       

      Steve - 🤬 on the weather forecast.

       

      AG% - I’m not going to weigh in on the subject, but posting this for funzies: marathon record by individual age. (Although the list looks to be a few years old.)
      https://www.arrs.run/SA_Mara.htm

      My week: nothing too exciting below, except to say that my mileage is back to nearly normal levels, and my long-ish run felt mostly pretty good. Still not sure what to expect for my intended HM in 2 weeks; I really need to try a little speed at some point. Haven’t registered yet, so if I’m not feeling ready to race hard, I’ll probably bail.

       

      Weekly for period: From: 05/20/2024 To 05/26/2024

      <caption>Weekly Grid</caption>
      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in ft
      05/20 Morning Run 6.01 9.67 00:56:38 09:25 05:51 269
      05/21 Morning Run 7.09 11.41 01:07:12 09:29 05:53 344
      05/22 Morning Run 8.02 12.90 01:15:26 09:24 05:51 325
      05/23 Evening Run 5.68 9.13 00:52:45 09:17 05:47 351
      05/24 Morning Run 6.01 9.67 00:56:46 09:27 05:52 249
      05/25 Morning Run 14.01 22.54 02:00:29 08:36 05:21 758
      05/26 Morning Run 5.53 8.90 00:50:10 09:04 05:38 292

      Totals: Time: 07:59:26 - 🦅Imperial: 52.34 mi - Metric: 84.22 km

      Dave

      dktrotter


      Dorothea

        I don't understand age-grading, because it doesn't apply to me, yet.

         

        Also, what are these mullberries that everyone speaks of? Are they like mangoes? Because "they fall on the ground and ferment making everything stink and the wildlife eat it and get absolutely drunk" fits to a "t". But here, it just makes the raccoons more rascally.

         

        Falvio, nice Paramore reference. Also strong 600m workout. Were those 200m jog rests? Hope the cough doesn't persist. That's the biggest sleep wrecker and drags on way too long.

         

        Great to see you, Fishy! Also, dang, congrats on the PR!

         

        Steve, don't freak out about the weather yet. It's too soon. But if that is the weather, damnit. All I can say from my recent experience is to figure out a reasonable time with some adjustment, have a plan, and stick to it. If you slow down your pace for the weather, you still might feel really great at mile 19/20, but that's not the time to get excited, pick up beyond the pace, and then die the last miles. Given your lower bar, you can still smash your PR.

         

        Not posting a weekly because I can't be bothered. Also, I'm not in training, so it's probably especially uninteresting (if it was ever interesting). Running another 5k in slightly better humidity tomorrow (same heat as last weekend), but didn't properly taper for this one, I think. Did get a nice track workout in on Tuesday, 3 sets of 3 x 400 with increasing recoveries (first 100m, then 200m, then 400m). Leaving for Germany this week and finally getting back to decent running weather. I'd like to use the summer to build mileage to a regular 50 mpw to set me up for 12-hour race training when I return. Looking forward to trails and proper hills again. May jump in a 5K race or two there, as well.

        Qualifications: I like to run. In Florida. In the summer. At noon.  

        Last race: June 29, Hasenheide Parkrun, 22:19. A bit disappointing time, but it was still a fun event. 

        SteveChCh


        Hot Weather Complainer

          Fishy - Nice work on the PR!  And welcome back.

           

          Dave - Nice solid week.  You could do the half just for fun?  My last one in ChCh involved not much speed training at all and it went really well.  Starting to think speed isn't all that necessary for that distance.

           

          Dorothea - Yep, things could change a bit although the weather is quite settled at the moment.  Those maximums won't be the temperature at start time anyway.  I was expecting it to be similar to today which was -5C/23F at the time the race starts and I felt pretty cold even with a jacket and gloves which I wouldn't wear for the race so that would provide different challenges.  As it is currently forecast it will be more like 9C/48F at the start which is perfect, except by mid race it would be hitting the max.  Still not overly hot of course, but significantly warmer than what I've trained in for the last 2 months.

           

          The PR isn't even a C goal for this race  So the weather shouldn't prevent that.  I did plenty of tough workouts in January in temperatures way higher than forecast and was fine.

          5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:29:54 6/24

           

          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 DNF

          Wellington Marathon June 23, 2024 3:29:54

          Foster Park Run July 20, 2024 19:02

          Dunedin Half Marathon September 15, 2024

          Timaru Ten October 26, 2024

          mmerkle


            dktrotter As I commented on Strava, wild race and PR.

             

            Quick week drop, need to return later for other comments

             

            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
            in ft
            05/20 Morning Run 4.03 6.48 00:32:27 08:03 05:00 157
            05/20 Warm Up 1.01 1.63 00:08:12 08:07 05:02 7
            05/20 2 X 1.5 miles tempo, 1 X 1 mile tempo with ~ 200 meter jogs 4.24 6.82 00:26:02 06:08 03:49 0
            05/20 "Cool" Down 1.03 1.66 00:07:45 07:31 04:40 23
            05/21 Morning Run 5.03 8.10 00:40:05 07:58 04:57 259
            05/21 Afternoon Run 6.05 9.73 00:44:51 07:25 04:37 259
            05/22 Morning Run 6.05 9.73 00:48:45 08:03 05:01 367
            05/22 "My blood is too thick for Nevada. I've never been able to properly explain myself in this climate." 6.04 9.72 00:47:03 07:47 04:50 328
            05/23 Morning Run 6.03 9.71 00:48:16 08:00 04:58 348
            05/23 Some hill reps 4.53 7.29 00:33:45 07:27 04:38 407
            05/24 Lunch Run 11.04 17.77 01:25:53 07:47 04:50 518
            05/25 That run where I forgot how quiet Reisterstown is compared to Fairfax. 9.06 14.58 01:08:04 07:31 04:40 344
            05/26 Morning Run 6.02 9.69 01:03:29 10:33 06:33 889

            Totals: Time: 09:14:37 - 🦅Imperial: 70.18 mi - Metric: 112.93 km

            CalBears


              I still think the greatest insult was when RP said he’ll help Cal start CIM when he’s older by pushing him in his wheelchair down all of the hills. Still laugh when I think about that.

               

              JMac, your comprehension skills of insults continue to amaze me. I would recommend creatine monohydrate - 5g per day minimum - might help you with cognitive abilities. Because your running days are over I guess - now you can only troll in running threads.

               

              As for RP - I am not sure he will get stamina to run as long as I will be running - but I am not going to push him in a wheelchair - it's not easy task - because CIM has as many uphills as downhills. I think, despite his age, RP is still a big dreamer - he should first beat my personal best before he gets to 50 - then he will have a right to have his jokes heard 

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

              shouldbedeleted


                ....

                CommanderKeen


                Cobra Commander Keen

                  Hash - Mulberries do, indeed, grow on trees and not bushes. I've also pondered that song. And they do stain everything.


                  Mark - Good week.


                  Steve - Best of luck this weekend!! I'm excited for you, but don't envy that forecast. Hopefully it takes a turn for the better.


                  Flavio - Feeling better yet? And thanks for your input in that Strava discussion.
                  I'll get to that 1.5x BW DL eventually, but it does take a while with only adding 15lbs/6.8kg every two weeks.
                  Once I do get to/slightly above that number (as I'll be with squats after tomorrow) would you say I should basically hold there and only move up a bit once it becomes a rather minimal stimulus, or should I just keep going and get completely yoked, à la Ryan Hall?


                  DKT - With an incredible 5k PR in horrendous racing weather and while tossing some cookies in route.
                  I stick by what I said on Strava - That points to sub 20 in good racing weather (if you ever get that in Florida).

                   

                  DWave -  I need to hear more about this race and questionable shoe choices.

                   

                  I finally feel like I'm really getting in a groove with training and knocking out both good workouts and higher mileage!

                   

                  Weekly for period: From: 05/20/2024 To 05/26/2024

                  <caption>Weekly Grid</caption>
                  Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                  in ft
                  05/20 5x 2k M 11.51 18.52 01:25:25 07:25 04:37 351
                  05/20 Afternoon Weight Training 0.00 0.00 01:06:54 00:00 00:00 0
                  05/20 12x 90" M. Heat adjusted. ish 7.16 11.51 00:54:25 07:36 04:44 335
                  05/21 10 turkeys 8.00 12.88 01:09:38 08:42 05:24 469
                  05/21 1 three-toed box turtle & maxing out heat points for the summer 4.10 6.60 00:35:34 08:40 05:23 154
                  05/22 3 x (5:00 T, 2 x 3:00 I) 12.36 19.88 01:30:48 07:21 04:34 784
                  05/22 Lunch Weight Training 0.00 0.00 00:56:59 00:00 00:00 0
                  05/22 1 turtle that was too far away to positively identify 4.00 6.44 00:34:24 08:36 05:20 194
                  05/23 The 10 turkeys, 4 rabbits, & 3 puddle frogs 8.00 12.87 01:11:34 08:57 05:34 295
                  05/24 9 goslings, 7 rabbits, & 1 ornate box turtle 10.00 16.10 01:27:05 08:43 05:25 515
                  05/24 Morning Weight Training 0.00 0.00 01:11:30 00:00 00:00 0
                  05/24 A good mulberry haul 4.10 6.60 00:36:04 08:48 05:28 203
                  05/25 11 rabbits, 7 hawks, & 1 deer (1 stride) 15.06 24.23 02:02:34 08:08 05:04 630
                  05/26 1 scissor-tailed flycatcher & dirt road mulberries 5.05 8.13 00:44:00 08:43 05:25 171

                  Totals: Time: 15:26:54 - 🦅Imperial: 89.35 mi - Metric: 143.76 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:

                   

                  August 31 - Brookhaven 5k

                  October 13 - Prairie Fire Half

                  November 2  - Crossroads Marathon

                   

                    What other childhood lies have we been told?? Did bread crusts not actually make our hair curly? Were fruit and veges not actually healthy for us?  I just don't know what to believe anymore...

                     

                    Hash - Mulberries do, indeed, grow on trees and not bushes. I've also pondered that song. And they do stain everything.

                     

                    50+ age-group PBs:  Half Perish 1:24:24 (June '23 Road Race) - 10km 37:52 (2022 Local Road Champs) - Track 5km 18:49 (Aug '22) - Perish Run 3:17:42

                    2024 Goals: Road/Track 10km Sub 38:00 - 5km Sub 18:30

                     

                     

                    mmerkle


                      flavio You are more or less "the short distance guy". Let's throw in Mark too. Y'all have any advice for executing distances in the 3k-5k range? I feel like I have always paced these horribly, and I'd sure love to have a solid 2 mile tomorrow. But I have a feeling it might nend up more of the same.

                       

                      Commander Nice week.

                      wcrunner2


                      Are we there, yet?

                        flavio You are more or less "the short distance guy". Let's throw in Mark too. Y'all have any advice for executing distances in the 3k-5k range? I feel like I have always paced these horribly, and I'd sure love to have a solid 2 mile tomorrow. But I have a feeling it might nend up more of the same.

                         

                         

                        The strategy isn't any different from races of 8K to marathon, i.e. even pace and kick if you have anything left.  The key is knowing what the pace should be.  Most runners start too fast and burn out.  This is especially true of those who think of it more like a sprint than an endurance race.  The flip side is those who rarely run 5K and under are not trained to run at the faster pace and don't start fast enough. Looking at your PBs, something in the 10:40 range sounds reasonable for 2 miles.

                         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, 35.82 miles
                              10/12 - Hainesport 12-Hour

                         

                         

                             

                        CommanderKeen


                        Cobra Commander Keen

                          What other childhood lies have we been told?? Did bread crusts not actually make our hair curly? Were fruit and veges not actually healthy for us?  I just don't know what to believe anymore...

                           

                           

                          Unknown on bread crusts (I hadn't heard that one before), though I'd argue that most veggies aren't that beneficial. I have no quarrel with fruits.

                           

                           

                          Merkle - Thanks! Good luck on that 2 mile. Seems an odd (even?) distance outside of HS/college races.

                           

                           

                          Destroyed my Interval workout this morning. Looking forward to trying out the horrifically neon lifting shoes that arrived yesterday as I tie my squat PR later today.

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

                           

                          Upcoming Races:

                           

                          August 31 - Brookhaven 5k

                          October 13 - Prairie Fire Half

                          November 2  - Crossroads Marathon

                           

                          shouldbedeleted


                            ....

                            SteveChCh


                            Hot Weather Complainer

                              Obligatory weather update - looking pretty good with the unseasonable warm weather due on Friday And Saturday but gone by Sunday which looks cool but not as cold as it could be.  And not overly windy unlike Saturday.  Hopefully it doesn't shift now but it's looking very promising.

                              5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:29:54 6/24

                               

                              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 DNF

                              Wellington Marathon June 23, 2024 3:29:54

                              Foster Park Run July 20, 2024 19:02

                              Dunedin Half Marathon September 15, 2024

                              Timaru Ten October 26, 2024

                              wcrunner2


                              Are we there, yet?

                                Obligatory weather update - looking pretty good with the unseasonable warm weather due on Friday And Saturday but gone by Sunday which looks cool but not as cold as it could be.  And not overly windy unlike Saturday.  Hopefully it doesn't shift now but it's looking very promising.

                                 

                                And people wondered why I preferred running indoor track races.

                                 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, 35.82 miles
                                      10/12 - Hainesport 12-Hour