2024 Advanced Training and Racing Thread (still competitive jerks) (Read 270 times)

Marky_Mark_17


    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"

    Marky_Mark_17


      Quick drop from me, been a busy day with a trip to the A&E with Miss 7 this morning (wrist was fortunately not broken!), and birthday party for Miss 1 this afternoon.

       

      It was a planned lighter week, which was proven to be a good idea on Wednesday when I ended up downscaling my workout as the legs just didn't feel like moving that fast.  Had a great track workout Saturday (again), but was definitely feeling it during the long one on Sunday (again), so I may just look at shuffling my schedule a little.

       

      Weekly for period: From: 27/05/2024 To 02/06/2024

      <caption>Weekly Grid</caption>
      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in m
      28/05 That run where the zombie fence is still there 8.29 13.34 00:57:52 06:59 04:20 74
      29/05 That run with a lot of stick, but not much carrot 9.97 16.04 01:02:15 06:15 03:53 28
      30/05 That run with a couple of unexpected obstacles and a bonus hill 8.76 14.10 01:00:56 06:57 04:19 167
      01/06 That where tharr’s pirates at that tharrr track 8.71 14.01 00:50:53 05:51 03:38 6
      02/06 That run where it’s kinda eerie how often One Of These Days comes up on shuffle coming up that hill 13.10 21.08 01:33:53 07:10 04:27 203

      Totals: Time: 05:25:49 - 🦅Imperial: 48.83 mi - Metric: 78.57 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"

      shouldbedeleted


        ....

        SteveChCh


        Hot Weather Complainer

          Thanks all.  Feeling pretty embarrassed and shocked about the whole thing.  It was like I'd had a niggle and barely trained for months, I felt so unfit.  Here's a copy and paste of what I sent to my coach, I don't think there's anymore detail required:

           

          Bad sleep - first time since we moved here that we could hear the neighbours. Loud music started at 1am and went until 3am. Watch says 6 hours sleep but it was more like 3. Music kept stopping and starting and after the third or fourth time I was wide awake.

          Was feeling a bit negative because of that all morning, was hard to snap out of it. Just wanted to start running. But it didn't help. Felt flat and sluggish for all but about 2km. Tried really hard to use Quinny's techniques and convinced myself I'd start feeling good soon. Felt the right hamstring tighten about 15km.

           

          Cedreece was about 3 metres behind me for 22km - I didn't know it was him (suspected but heard someone call him Mark I think) and there was no-one else for miles. I went wide and slowed down a couple of times to try and get him next to me so we could work together but he stayed right behind me. A guy who was supporting others said "work together you guys" and I glanced back and said "he's right" but still nothing. Maybe on another day it wouldn't have annoyed me. We've messaged since and it's all good, he's a good guy. He said he didn't feel comfortable talking to someone he hadn't met before mid race.

           

          Knew I was getting cramp about 23km so pulled out the magic spray. It worked for a few km. Saw Beth about 24km and told her to stay pretty close. Came on strong at 26.5km and if I wanted to keep running I would have needed about 2 mins stretching but I knew what was coming and couldn't face 15+km of it. I'd already made peace with pulling the pin.

           

          I was kind of in shock for the rest of the day "did that really happen?" This is the most prepared I've ever been and was the worst performance. It was different to the other times when I felt good and cramp came out of the blue. This time I felt off and was already 1-2 mins off target pace by halfway, not by choice or being sensible. I had massive doubts that I could hold on even without cramp. Probably my worst day of the year on the biggest day but no obvious reason why. It can't just be the negative start to the day - my sleep was good all week and one bad night is kind of expected the night before the race.

           

          Looking at the positives: I'm not overly sore, no worse than after a Saturday run. I'll go for a recovery jog today and probably take tomorrow off but should be good to continue some moderate training. I want to do the 10km Road Run of the 10km series on June 23. I just want to do some fun events, no PB goals, just enjoy a race or 2.

          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

          Hagley Park Run July 20, 2024

          Dunedin Half Marathon September 15, 2024

          Timaru Ten October 26, 2024

          darkwave


          Mother of Cats

            Ugh - Steve I am so sorry to read this.  Just...ugh.

             

            Maybe time to step away from the distance, or pull a Flavio and just randomly go do one?  I feel like these things can become too much of a focal point - like Ahab and the whale.

             

            [also, hi -I'm back.  Had to triage stuff for a few weeks as I was completely swamped and had time to either run or post on discussion boards, but not both]

            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

              Just a quick catch-up - I raced four races over the last two weekends - a 5K on the roads that went badly (report) and then my first para-athlete track meet, where I did the 5000m, the 1500m, and the 800m to score qualifying times for the national meet in each distance (report) - I also managed to establish or break the national record for each distance (pending some paperwork) so that was cool.

               

              This week:  60 miles of running/7 "miles" pool-running.

               

              M: 90 minutes pool-running.

              T: 6 miles very easy to gym (9:50) including two hill sprints.  Upper body weights/core at gym, and then jogged 2 miles very easy home (9:47) plus two strides.  Sports massage at night.

               W: 9 miles on the track, including a mixed workout that started as 2K at tempo (9:08) and then 2x800 slightly faster (3:33 and 3:29).  5 minutes recovery after the 2K and 2:40 between the 800s.  Then swapped shoes into the Takumi Sen 7 and did some 100s and 200s.  The 200s were 47-48 seconds and the 100s were 22-23 seconds.

              Th: 9 miles very easy on trails (10:09) in the morning; streaming yoga in the evening.

              F: 10 miles, including a relaxed ~6500m tempo on the Georgetown waterfront (5 loops - splits were 6:18, 6:05, 6:00, 5:53, 5:50), followed by leg strengthwork.

              Sa: 9.5 miles very easy (9:19), drills and two strides.  Upperbody weights and core in evening.

              Su:  14 miles easy to moderate (8:45) followed by leg strengthwork. 

               

              I really struggle with running faster than half-marathon pace on any surface that has variations or inclines/declines, so I'm moving my tempo workouts for the next few weeks to a loop on a local waterfront that has just enough of each to challenge 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.

              mmerkle


                Steve I'm frustrated for you. I'm real sorry it went down this way again. Where do these cramps keep happening again? I feel like last time you said hamstring? Anyway I think flavio and darkwave both have interesting suggestions. Up to you what to do but don't do anything that makes running significantly less joyful. Maybe some mixture of both where you take a year to focus on other things. Then come back to it and try the CJ Albertson type training flavio is suggesting. Keep the chin up. You're still a badass for the fact that you keep getting back up and back at it.

                 

                darkwave That's a lot of racing!!! I'll dig into the reports soon.

                 

                My Week

                 

                Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                in ft
                05/27 Afternoon Run 9.05 14.55 01:09:26 07:40 04:46 446
                05/28 Morning Run 5.05 8.13 00:40:20 07:59 04:58 262
                05/29 Morning Run 8.53 13.72 01:04:43 07:35 04:43 404
                05/30 Evening Run 2.54 4.08 00:19:27 07:39 04:46 3
                05/30 Owl Track 2 Mile 2.01 3.23 00:10:43 05:20 03:19 0
                05/30 Evening Run 1.33 2.14 00:12:36 09:28 05:53 89
                05/31 Lunch Run 9.06 14.57 01:14:11 08:11 05:05 1112
                06/01 Lunch Run 10.06 16.18 01:18:35 07:49 04:51 528

                Totals: Time: 06:10:01 - 🦅Imperial: 47.61 mi - Metric: 76.61 km

                 

                Caught a cold for the second time this year which is exceedingly rare for me. So my mileage for this week is not what I like to do. The good news is, 1. May I logged 291 miles (~ 468 k) without trying all that hard to hit that volume and I think that was my 3d or 4th highest mileage month ever, 2. I took the advice of flavio/Mark and the 2 mile went well! YAY!!! I actually paced it somewhat evenly. First 2 laps a little hot, then settled and slowed a little, then picked it back up the last ~ 600 meters. 

                Marky_Mark_17


                  Steve - yeah I agree the bad sleep is annoying but certainly not fatal given you'd slept well the rest of the week.  I've had races where I had bad sleep the night before the race and still raced fine.  I'm gutted it didn't pan out for you.  I agree you gotta just find stuff that's fun to do for a while.  And maybe just randomly enter a marathon at some point like Darkwave suggested.

                   

                  Also, funny story, Cedreece is no Nathan Jones, but I actually do know him as we used to work together at PwC back in the day.  I didn't realised he'd gotten into running until I saw his name on the results list for Christchurch HM.

                  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"

                  DavePNW


                    Steve - just ugh. I’m kind of out of ideas. I would say maybe go out and jog 42 km a few times at easy pace, so your body and brain get more comfortable with the distance. But I seem to recall suggesting that before and you’ve already done that. Another option of course is just back away from the marathon cult; you’ll probably be happier and more well-adjusted for it.

                     

                    darkwave - nice racing, you’re cleaning up!

                     

                    mmerkle - great mileage!

                     

                    me - pretty solid week, I think I’m going to stop claiming I’m in recovery—it’s been 5 weeks already! Wednesday I went for my first post-marathon speed workout. It was OK, clearly some rust, but not too awful. Today I ran an 8k, just as a fun event that a lot of folks from my running group do. I had no intent to do anything other than an easy jog, after 15 miles the day prior. I didn’t even warm up. But y’know it’s hard to show up at a race and not try to open it up at least a little. I ended up making a nice impromptu progression run out of it—started with mile 1 around 8:30/mi, dropping 20-30 sec/mi each mile, with the last one in the 6:30s. In the end I was glad I did it.

                     

                    Half marathon next weekend. No idea what to expect, or what kind of pace to go out at. Probably a race day decision.

                     

                    Weekly for period: From: 05/27/2024 To 06/02/2024

                    <caption>Weekly Grid</caption>
                    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                    in ft
                    05/27 Morning Run 7.13 11.48 01:02:30 08:46 05:27 256
                    05/28 Morning Run 7.09 11.40 01:04:42 09:08 05:41 344
                    05/29 12 x 400m 8.66 13.94 01:14:28 08:36 05:21 164
                    05/30 Evening Run 6.01 9.67 00:54:56 09:08 05:41 361
                    05/31 Morning Run 7.08 11.40 01:06:12 09:21 05:48 344
                    06/01 Morning Run 15.01 24.15 02:08:28 08:34 05:19 302
                    06/02 Run with Pride 8k 5.04 8.11 00:38:35 07:39 04:45 13

                    Totals: Time: 08:09:51 - 🦅Imperial: 56.02 mi - Metric: 90.14 km

                    Dave

                    CommanderKeen


                    Cobra Commander Keen

                      Steve - Damn, I'm so sorry that hit you again. You deserve better. I'm also pissed that Strava didn't show it in my feed and I had to specifically look.
                      You've definitely got the right approach in trying to look at the bright side (being able to jump right back in to training) and hitting some races for fun.


                      Flavio - Bullet Train is a great movie - definitely one of those that's far better than it has any right to be. I'd put Pacific Rim up there in that category as well.


                      Krash - Are you going to run CIM with me in fall '25?? Or are we going to find some other fast, good weather fall marathon?


                      Mark - I'm glad Miss 7 didn't break anything. Lighter week for sure, but everything there was fast.


                      DWave - Nicely done on those shorter races. I've been checking off-and-on for those RRs/blog entries.
                      I've forgotten to mention this so far (sorry), but I'll be back in your AO Wednesday afternoon through Friday afternoon. Possible time for a run if it fits with your scheduled sometime in there, but I know it's short notice. Text me if you think something might work.


                      Merkle - Bummer on the cold - I've also been sick an unusually high number of times so far this year. Nicely done on the 2 mile!

                       

                       

                      I'm rather happy with my week all around.  I goofed and sped up sooner than suggested in my minutes on/off workout, but still cruised through it quite nicely. I had also failed to tie my PR 5x5 quat (210lbs/95.25kg) twice in a row  (miserably, actually), then succeeded on my next try. Possibly because I did it on my usual recovery day (Sunday) than a typical workout day - this lets me get in a weights session Sunday and Tuesday before a work trip during which I won't have access to free weights or even a Smith machine, and so It's unlikely that I'll have to take a cutback to compensate for lost time.

                       

                      Weekly for period: From: 05/27/2024 To 06/02/2024

                      <caption>Weekly Grid</caption>
                      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                      in ft
                      05/27 24:00/16:00 M-ish 11.51 18.51 01:22:45 07:11 04:28 276
                      05/27 Morning Weight Training 0.00 0.00 00:54:26 00:00 00:00 0
                      05/27 1 rabbit 5.00 8.05 00:43:27 08:41 05:24 233
                      05/28 12 goslings, 5 rabbits, & 1 barred owl 10.00 16.10 01:27:11 08:43 05:25 361
                      05/29 2 x (10 x 1:00 on / 1:00 off) 11.21 18.03 01:23:29 07:27 04:38 151
                      05/29 Lunch Weight Training 0.00 0.00 01:15:34 00:00 00:00 0
                      05/29 Non-explosive decompression 5.00 8.05 00:43:08 08:38 05:21 210
                      05/30 9 turkeys, 4 rabbits, & 2 herons 8.00 12.88 01:12:56 09:07 05:40 266
                      05/31 8 turkeys, 7 rabbits, 2 barred owls, & 2 ducks 10.00 16.09 01:23:17 08:20 05:11 331
                      05/31 Afternoon Weight Training 0.00 0.00 01:04:21 00:00 00:00 0
                      05/31 5 puddle frogs, 1 rabbit (twice), & 1/2 bushel of mulberries 4.10 6.60 00:36:21 08:52 05:30 157
                      06/01 13 rabbits, 9 puddle frogs, 2 scissor-tailed flycatchers, & 1 turkey 16.01 25.75 02:08:20 08:01 04:59 502
                      06/02 Scaring the literal poo out of a solitary quail 6.00 9.66 00:53:05 08:51 05:30 226
                      06/02 Lunch Weight Training 0.00 0.00 01:05:32 00:00 00:00 0

                      Totals: Time: 16:13:52 - 🦅Imperial: 86.84 mi - Metric: 139.73 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:

                       

                      November 2  - Crossroads Marathon

                       


                      Pain is my friend

                        I like that idea. CIM is where I have my PR. I would love to crush it. Sub 2:50? I hope to get my Western states 100 qualifier done earlier in the year to leave my fall open for something.

                         


                        Krash - Are you going to run CIM with me in fall '25?? Or are we going to find some other fast, good weather fall marathon?

                         

                         

                         

                        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?

                         

                        Mikkey


                        Mmmm Bop

                          Steve - Sorry to hear about another marathon disappointment, but kudos to you for persevering with that distance and I hope you don’t give up. Your training was great and it must be so frustrating when it goes wrong on race day. I wish I had some advice but honestly I don’t know what to say as you didn’t do anything dodgy. 🤷‍♂️

                           

                          Anyway, take advantage of your training and run some 10k/halfs next month as a PR is likely. 👍

                          5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)

                          shouldbedeleted


                            ....

                            JoshWolf


                            Part of TLC

                              delurk

                              I'm fairly close, 3 seconds on the 5k, 1 second on the 10k, and about 40s in the half.

                              You're actually 79 seconds faster in the half, provided your sig lines are both up to date.

                               

                              relurk

                              Don't hurry - next AG will start 2026

                              Mikkey


                              Mmmm Bop

                                 

                                I will certainly have a go later this year at my 5k, 10k and half PRs as I have this plan of owning Mikkey on the 3 shorter distances.

                                I know I'll never be able to match him on the Marathon as I'm not built like a gazelle and also due to all this testosterone running in my body, I'm geared for speed 😎

                                I'm fairly close, 3 seconds on the 5k, 1 second on the 10k, and about 40s in the half.

                                 

                                I don’t mean to be a fuddy duddy….but are 5k PRs are the same, 63s difference in the 10k and 22s difference in the half. 😎

                                I’m glad I’ve inspired you to get your act together and try to run faster. 

                                5k - 17:53 (4/19)   10k - 37:53 (11/18)   Half - 1:23:18 (4/19)   Full - 2:50:43 (4/19)