2024 Advanced Training and Racing Thread (still competitive jerks) (Read 276 times)

JoshWolf


Part of TLC

    Arguably off topic, but here's my race report (finally) from last week's 10K.

     

    Well, I'm TRYING to run...: Race Report: Boston 10K, June 23, 2024 (wellimtryingtorun.blogspot.com)

     

    I need to figure out what my 80% times are, now that I'm 50.  I know last year I was clicking in at 78-79% for the longer distance races (definitely not the shorter ones).

     

    Well, in T36 you're obviously 100% in the 10K ๐Ÿ™‚.

    Don't hurry - next AG will start 2026

    Marky_Mark_17


      mmerkle - heh that strategy worked for me (albeit, I did not even get into running until my mid-30's!).

       

      Recovery week here. Another really decent track session on Saturday morning, those have definitely been my best runs the last few weeks.  Wednesday's workout wasn't too bad either.

       

      Weekly for period: From: 24/06/2024 To 30/06/2024

      <caption>Weekly Grid</caption>
      Date Name mi km Duration Avg/mi Avg/km Elevation Gain
      in m
      25/06 That run where I was annoyed I missed a foggy run yesterday 8.10 13.03 00:56:13 06:56 04:19 22
      26/06 That run with a bit of a wind chill 8.80 14.16 01:02:10 07:04 04:23 105
      27/06 That run with cats on my feet 8.21 13.21 00:50:53 06:12 03:51 20
      28/06 That run where I don’t think that pylon is supposed to sound like that 4.06 6.54 00:28:55 07:07 04:25 120
      29/06 That run with 800s in the moonlight 7.12 11.46 00:42:13 05:56 03:41 8
      30/06 That run where the man in the Hooton Reserve carpark said “you’re eager”. 12.54 20.18 01:29:06 07:06 04:25 262

      Totals: Time: 05:29:30 - ๐Ÿฆ…Imperial: 48.84 mi - Metric: 78.58 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"

      wcrunner2


      Are we there, yet?

        Arguably off topic, but here's my race report (finally) from last week's 10K.

         

        Well, I'm TRYING to run...: Race Report: Boston 10K, June 23, 2024 (wellimtryingtorun.blogspot.com)

         

        I need to figure out what my 80% times are, now that I'm 50.  I know last year I was clicking in at 78-79% for the longer distance races (definitely not the shorter ones).

         

        Congrats on the win and T36 WR.  Your marathon fitness should have carried over. The rain and humidity may have had more of an effect than you're giving it. You also shouldn't discount how much the slip and disruption of your warm up would affect the way you felt during the race.  I'm curious if there's any central source for races with para-athlete divisions. Are the Para-Olympics in your sight or don't they include events you are comfortable running?

         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

         

         

             

        dktrotter


        Dorothea

           

          Well, in T36 you're obviously 100% in the 10K ๐Ÿ™‚.

           

          That's what I was thinking! Well done, darkwave! Also, great photos. :-) Yeah, the marathon fitness should carry over, but it's, of course, important to also continue training like you have. I don't know how much you're comfortable sharing your plans here, but I'm excited to see what's next.

          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. 

          flavio80


            Jmac - languages can be quite funny.
            I love how the French chain 3 insults for maximum effect "putain de bordel de merde" (whore from a shitty brothel)
            I chuckle at most of the Spanish insults, especially "me cago en la leche (I shit in the milk)" and "me cago en tu puta madre (I shit on your whore mother)".
            Another particularly funny expression comes from Brazilian Portuguese, when a Brazilian wants to say they don't care much about a situation, they will say "cagando e andando" meaning literally I'm shitting and walking.
            Then from there the creative minds created another expression which translates to "I took a shot of Johnny Walker with laxative", which also means "I don't care", since now you are, well, shitting and walking LOL
            I'm happy to hear you're mounting a conservative come back. That's good to hear, hopefully you can find some consistency and build from there.

            I must confess I laughed way too much at my "walk into a bar" joke, I like dumb jokes, I was a big fan of Leslie Nielsen, and more recently, some of the movies from Sasha Baron Cohen like "Brothers Grimsby".

             

            Darkwave - You're on a roll with your one liners ๐Ÿ˜‚
            Kudos for becoming the 100%er, if I were you I'd totally change the forum title to "100%er, ask me anything"
            Your race report was super funny as always, especially that part where you grabbed a bunch of disposable rain honchos.
            On that topic, ever considered purchasing a decent lightweight rain running jacket, then tie it in your waist if it's no longer needed ?
            I agree that the humidity would impact your performance, plus the slippery ground, dunno about you, but I'm always at least 1% slower on wet ground.

             

             

            me - decent week.

            <colgroup><col width="267" /></colgroup>
            45' E + 4 strides
            60' E
            4x (600@10k + 400)
            4x (400@5k + 400)
            4x (200@mile + 200)
            30' E
            60' E + 4 strides
            3 miles @ HMP avg 4:01
            45' E

            PRs: 800m 2:31.7 Aug 2019 | 1500m 4:54.1 Sep 2019 | 5K 17:53 Mar 2023

            Mikkey


            Mmmm Bop

              Flavio - If you haven’t watched the Ali G Indahouse film then you haven’t laughed enough! 

              Also we had a comedy series in UK called Little Britain in early 2000 which was so ‘shocking’ and funny that I think there is now a trigger warning now for the snowflakes that might take offence. ๐Ÿคฆ๐Ÿป

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

              darkwave


              Mother of Cats

                 

                Agreed, I think Mmerkle will win a Moose Mug within the next 2 years as he’s definitely a talented runner.

                 

                Thirded.  No pressure, though Smile

                 

                Marky_Mark - every week I have a question based on your Strava.  This week it is "cats on your feet?"

                 

                Flavio - when you write "4x (600@10k + 400)" the 400 is the recovery, correct?

                As for marathon fitness being the cause versus the fall/slipping/rain/humidity - I don't think it was a particularly fast day, weatherwise.  But I don't think those factors affected times that much (the metal bridges definitely had an effect, but only for those miles).  I raced this 10K at the same pace I ran Chicago last fall Smile

                As for future plans - I have the "Hartford Nationals" in two weeks - essentially the national championships for adaptive/para-sports (though it's confusing because the Paralympic trials are also happening, and those are harder to qualify for).  Then I transition to marathon training for Twin Cities.  I was going to race a 5K this Thursday, but I've decided to skip it - I've done a lot of racing recently, and since this weekend went well, I'd rather roll into the Hartford Nationals off of those performances.

                I can't do the Paralympics for several reasons, the biggest of which is that they only offer the 100m and the 200m for my division (women's T36), and I'm not remotely competitive at those distances.  They offer the 1500 for the men's T36, but not for the women.

                 

                As for rain jacket around one's waist - I do that for easy runs sometimes, but I definitely wouldn't want to race like that - just too bulky for me, even if it's a very light jacket.

                 

                Merkle - you asked about Saturday's races?  Here's the race report. In short, better, but I still have work to do.

                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


                  dw That climbing stairs analogy was an interesting and helpful description of what running is kind of like for you. Are you happy with those paces overall though? I seem to remember you mentioning that your limiting factor in the 5k is the struggle to handle faster paces. This to me looks like a good sign.

                   

                  My Week

                   

                  6/24: 3 mile warm up, 4 mile tempo in grass field in 23:38, 2 mile cd

                  6/25: Off

                  6/26: Easy 7 miles with 12 X 20 seconds 5k effort

                  6/27: 2 mile warm up and 1 cd, Twilight series 5k race, 17:50, but the course is hilly with over 200 feet of climb and it was 18 degrees F warmer than last year (65 F vs 83 F). Last years time was 17:41.

                  6/28: Easy 10 miles

                  6/29: 14 mile trail run with 1,969 feet of vert

                  6/30: 7.5 miles on hilly road to dam, 883 feet of vert

                   

                  Totals: 53.6 miles, 86.3 kilometers, Vert: 4,403 feet, 1,342 meters

                   

                  I'm at my parents house so flavios weekly generator is not book marked on this desktop.

                   

                  I'm a little irritated with the 5k result. It was much warmer than last year but I feel like I should still be faster. It's getting to be about time for me to focus a little more on vert and volume in preparation for the 8 hour in August, which I'm super excited for. I just hope it won't be too hot...

                  Marky_Mark_17


                     

                     

                    Marky_Mark - every week I have a question based on your Strava.  This week it is "cats on your feet?"

                     

                     

                    Heh I thought you would pick up on that one.

                     

                    The explanation is that I wore Puma shoes for the first time ever.

                    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"

                    flavio80


                      Mikkey - I have seen clips from Ali G, guess I'll try to find the whole thing now.
                      Thanks for the rec for Little Britain, I'll see if the bay of pirates has it.

                       

                      Darkwave - Yup, the 400 were rest.
                      So I checked the videos and it's true that a video is worth a thousand words.
                      You run as if you're in a very technical trail. It makes a lot more sense now.
                      Either way, I'm happy to see you focus on the shorter stuff now during summer, that's very smart.
                      People say that "the body finds a way", so here's hoping your body can continue to find ways.


                      MMerkle - I have a feeling you're being too hard on yourself. That 5k was expected given the horrific conditions and your other 5k a few weeks ago.

                      PRs: 800m 2:31.7 Aug 2019 | 1500m 4:54.1 Sep 2019 | 5K 17:53 Mar 2023

                      mt79


                        Mmerkle - I wouldn’t worry about a lone 5k time.  The heat is a real issue, and there can be a lot of small differences that add up to a relatively disappointing result.  Also, mental approach makes a big difference.  If you focus intensely leading up to a race, and run aggressively, it makes a huge difference versus just going out to do a fun 5k.  It’s hard to fake mental attitude.  Your fitness seems really solid.  If you really want to get a good feedback loop, treat your running like competitive high school / college runners.  Circle races every 2-3 weeks for the next 3 months and get after them.  When I was running seriously, we raced every week or 2 and only took it a little easy the day or 2 before races.  At the end of your racing “season”, have 1 last 5k or 10k and really taper for that one and go all out.  Summer in Virginia is not PR season, but the Fall temps are perfect!  

                        DW - It is a shame there are not more events beyond 100-200.

                         

                        SteveChCh - Congrats on the PR!  I agree with Flavio.  Figure out how to attack that muscle group with weights and cross training and make it a non issue.  Have you tried downhill training or walking lunges?  I would try jog up hill, sprint downhill and see how that feels.  Also do like 50-100 meters of lunges a couple days a week until it gets easy.  Another option is jumping forward like standing broad jumps or up onto a box, but don’t be crazy with it.  Any of these things will blast your quads.  

                        Not much to update for me.  I am home from a month long vacation, and back to routines. I was doing a lot of mountain trail hikes on vacation usually carrying my 5 year old daughter on my shoulders, and I really enjoyed the effort.  So I walked 7 days last week, trying to get my heart rate in the 125-135 range.  My foot is still hurting, but walking doesn’t seem to make it much worse.  Plan to mix in some arc trainer for hard days.  I’m not ready to throw in the towel for 2024 just yet.  I still think I can drop my 5k from 19:57 in March to sub 19 this Fall if I can do even a minimal amount of running.

                        CommanderKeen


                        Cobra Commander Keen

                          Flavio - *takes careful note on foreign idioms*


                          DWave - Still have that RR queued up, and am quite curious about the shorter races as well.


                          Merkle - Nice week, especially that steamy 5k. I'd love that time at any temperature.


                          Quick update:
                          Trucking along still hating the heat and humidity. 5k race Thursday morning (Independence Day holiday for the non-Americans), and of course I'll miss "good" racing weather by about a day. Rain and an associated cold front should hit that evening, with temps in around 70* for Friday morning and down to maybe 65* Saturday! At least it'll make for good LR weather.

                           

                          Weekly for period: From: 06/24/2024 To 06/30/2024

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in ft
                          06/24 2K T / 2 x 1K I / 4 x 400 R 11.86 19.08 01:30:23 07:37 04:44 325
                          06/24 Afternoon Weight Training 0.00 0.00 01:27:13 00:00 00:00 0
                          06/24 HEAT. Not just a great movie. 5.15 8.29 00:46:43 09:04 05:38 207
                          06/25 20 Mississippi kites, 17 turkeys, 8 rabbits, & 1 hummingbird 9.00 14.49 01:24:11 09:21 05:49 344
                          06/26 5x 1k @ 5k-ish pace 10.30 16.58 01:23:33 08:07 05:02 335
                          06/26 Lunch Weight Training 0.00 0.00 01:11:49 00:00 00:00 0
                          06/26 3 rabbits 5.15 8.29 00:46:07 08:57 05:34 207
                          06/27 27 turkeys, 12 Mississippi kites, & 3 rabbits 9.00 14.49 01:22:36 09:11 05:42 358
                          06/28 8 ducks (6 ducklings), 7 rabbits, & 4 turkeys 10.00 16.09 01:25:50 08:35 05:20 371
                          06/28 Morning Weight Training 0.00 0.00 01:24:46 00:00 00:00 0
                          06/28 That time even the cows and donkeys were smart enough to stand in the shade or the pond 5.15 8.29 00:45:24 08:49 05:29 269
                          06/29 22 geese, 9 rabbits, 4 runners (!), and 3 Mississippi kites 16.21 26.08 02:12:02 08:09 05:04 600
                          06/30 3 rabbits & 2 herons 5.15 8.29 00:48:24 09:24 05:50 197

                          Totals: Time: 16:29:01 - ๐Ÿฆ…Imperial: 86.99 mi - Metric: 139.96 km

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

                           

                          Upcoming Races:

                           

                          August 31 - Brookhaven 5k

                          October 13 - Prairie Fire Half

                          November 2  - Crossroads Marathon

                           

                          Mikkey


                          Mmmm Bop

                            Flavio looking after me next year. ๐Ÿ˜Ž

                             

                             

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

                            Mikkey


                            Mmmm Bop

                              On the 16th March next year you have a choice of 3 marathons.

                               

                              LA, Barcelona or Rome.


                              Which one would you choose and why…would the decision be more about a possible PR or the destination?

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

                              Mikkey


                              Mmmm Bop

                                If anyone is truly up for the challenge of winning a Moose Mug then I’ll post the latest image of myself as it’s….my wife nearly collapsed laughing  Smile

                                 

                                Short Spiky bleached hair!  Come on then. ๐Ÿ‘

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