2023 The Waltons: Racing & Training Thread (Read 103 times)

zebano


    Thanks to Flavio and Mark for running last years thread.

     


    Rules:

     

    All are welcome!! There is no "advanced" in the title this year. We literally are folks for whom racing is important and we make time in our lives to run and train! It has nothing to do with pace and it  has nothing to do with distance. If you want to race parkruns seriously, you have my supportand my axe. I personally will be trying to set a mile PR. Traditionally this was a HM thread so those are fine too and if you want to run the Marathon De Sables I will crew for you (except that per race rules you still have to carry everything - I just want to go to Morroco).

     

    Good Etiquette:

    1. Don't say anything you wouldn't say face to  face
    2. Start with an introduction... name, age, gender, location, running history and goals, favorite races, etc.
    3. We strongly encourage everyone to post their weekly training, it can lead to some very helpful discussions and insights.
    4. If you have an upcoming race, let me know and I will add it to the table below. If you disappear from the forum the race will get removed.
    5. We also highly encourage you to get involved with other people. If you only dump your weeklies and ask questions about yourself, you won’t get as much support. This is like give a penny, take a penny. Nobody likes people who only take a penny.
    6. Stick around - even if you're injured or your motivation is low. We all go through these spells and it’s good for people to know how you’re doing.  Others on the thread may have input on both mental and physical rehab from injuries.
    7. Banter and bad jokes are encouraged
    8. Imperial Units > Metric but Imperial Stouts are better than both.
    9. Strive to improve more than Fred, but don't expect it.

    There is also a Strava club.

    Flavio has created an app to generate your weekly training in a nice table for those on Strava.

    1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

    zebano


      Name Date Race Goal Result

      Frederick 

      1 Jan Jan Hangover Run 5k ? 24:18, beat his 16 y.o. son

      Frederick 

      7 Jan

      Winter Trail Series #3 10k

         59:61!

      Darkwave

      15 Jan

      Houston Marathon

          3:26:24

      Frederick

      21 Jan

      Winter Trail Series #4 (10K)

         58:57

      Frederick

      4 Feb

      Winter Trail Series #5 10k

         

      Zebano

      4 Feb

      Iowa City Parkrun

      (A) sub 20

      (B) don't fall on the ice

       

      Mark

      5  Feb

      Clevedon Country HM

         

      DarkWave

      11 Feb By George 5K ?  

      watsonc123

       19 Feb  

      Wellington Round the Bays 

      5.5km
         

      Frederick

      24 Feb Al Gordon 4M    

      Steve 

      26 Feb Motorway Half-Marathon <1:30  

      DarkWave

      5 Mar One City Half-Marathon    

      Frederick

      12 Mar E. Murray Todd Half    

      Steve

      19Mar City to Surf 12km <50  

      Frederick

      1 Apr RunAPalooza Half    

      Mark

      2 Apr Waterfront HM    

      DarkWave

      2 Apr April 2  sub-71:19  

      Steve

      16Apr Christchurch Marathon <3:20  

      Frederick

      23 Apr

      Jersey City Half

         

      Mark

      6 May

      Southern Lakes HM

         

      watsonc123

      20 May Hawkes Bay Marathon    

      Frederick

      5 Nov

      New York City Marathon

         

      1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

      Marky_Mark_17


        All hail the new supreme leader.

         

        I'm Mark, 41, from Auckland, New Zealand.  One wife, one 5-year old daughter and another pending child (due June).  Accidentally discovered I was good at (and also enjoyed) running in 2015 after a smashed kneecap and ruptured patellar tendon, and kinda went from there including a National Masters HM title (2019) and 10,000m title (2020).  These days I'm trying to take it a little less seriously and have more fun, but the competitive spirit runs pretty strong.

         

        Been a rollercoaster the last three years with lockdowns, PB's, some absolute highlight races and some disappointments too.  2022's theme was "sick" so I'm hoping that's in the past.  Starting off 2023 with a new HM, Clevedon Country HM, in early Feb, which will be hot and slow but at least has some nice countryside and goes past my old house, then Waterfront HM in early April, followed by Southern Lakes HM (AKA the best race in the world) in early May.  I'm a little uncertain how things will pan out from June as, all going to plan, a new baby is probably going to shift the delicate work/training/family balance, but I've got a trail race series planned from May to September.

         

        Goals for 2022:

        1. Have fun

        2. Don't get injured and try not to get sick

        3. Run at least one new race

        4. Survive a newborn

        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: Clevedon Country Half Marathon, 5 Feb, 1:17:50, 1st overall

        Up next: Waterfront Half Marathon, 2 Apr

        "CONSISTENCY IS KING"

        CommanderKeen


        Cobra Commander Keen

          Largely copy pasta from the Jerks thread:

          Kyle here, 38 years old from flyover country (Oklahoma), USA. Married (13 years in March) with 3 daughters (ages 5, 8, 11 - functionally 12 right now). I'm an adult-onset runner, starting in July 2015. I jumped in to running headfirst after doing a 5k with my wife's family and discovering I loved it and wondering just how fast I could end up getting at the distance.

           

          I'm not signed up for any races as of yet, though I’m intensely looking for a good HM this spring to notch a 2024 NYC qualifier. After that I'll be switching to true long-range mode, bumping up the endurance all I can.

          I do want to (finally!) win that blasted hilly/hot HM in Texas I go to every year. One possible confounder here is that the race is the weekend before another big one I’m pretty certain to run – no issues as an easy-ish LR, but I won’t be able to go all-out for it.

           

          2022 was a banner year for me. I’ve had great success working with my coach, notching PRs for every distance I raced and topping it off with a marathon that was likely the best race of any distance I’ve ever executed. I’ll certainly set a couple new PRs this year since I consider all my PRs (except for the marathon) to be soft, and I may get in a few new race distances as well.

           

          Mileage/training time history:
          2015: 558 miles, 85:52:07 h:m:s (starting from July)
          2016: 1,912 miles, 252:01:07 h:m:s
          2017: 2,242 miles, 298:12:13 h:m:s
          2018: 2,931 miles, 388:49:29 h:m:s
          2019: 3,172 miles, 429:32:07 h:m:s
          2020: 3,353 miles, 463:06:50 h:m:s
          2021: 3,842.53 mi, 527:19:31 h:m:s

          2022: 4,063.12 mi, 561:19:33 h:m:s

           

          Eventually I'll run out of room in this "yearly increasing mileage" thing, I suppose, but hopefully not this (coming) year.

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

           

          Upcoming Races:

           

          Heartland 50 - May 6

          watsonc123


            Zebano - thanks for starting the thread.  Will there be a racing table at the front like last year?  Hopefully updated regularly?

             

            Chris, M454, Greater Wellington, New Zealand.

             

            I've been running since 2012, with my first race a half in 1:45. I was very consistent training wise through to 2016, and had got my PR down to 1:26.  It's stayed there since.

             

            In 2022, I raced one full in 3:13. One 10km road race just over 40 minutes, a few cross country, plus some 5km Parkruns.  I've raced quite a few half marathons over the years, but none in 2022, and possibly none in 2023.

             

            Upcoming races (all aims TBD):
            - Trentham Park Run 5km, 31 Dec
            - Wellington Round the Bays 5.5km, 19 Feb

            - Hawkes Bay Marathon 20 May

             

            There'll be more Parkrun's, plus quite a few races during club season (Apr-Sep).

            PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

             

            40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

            zebano


              Mark - I didn't realize we're the same age, though that will change in late January.

               

              Shawn, M, 41, benevolent dictator here (eyeroll).

               

              I live in Iowa and occasionally run with a couple of great clubs one of which has got me really into trail racing which is my real passion though I do enjoy some road races because you can more easily measure your progress via time. Some of my favorite runs tend to be adverse weather condition training runs where I just ran my heart out while pretending to be Yuki Kawauchi. I'm a software guy in an IT department who has 4 kids who are now all 12 or older so they're getting more independent by the day. I dabble in board games and chess when not running. I'm also a part-time triathlete.

               

              I've been trying to figure out what I want to do this year and nothing really resonates with me except run a boatload of miles. ... which I know just isn't the safest thing for my body.

               

              Date ▼ Distance Duration Activity
              2022 1792.8 mi 270:50:08  
              2021 2282.1 mi 337:43:22  
              2020 2064.8 mi 310:40:01  
              2019 1686.7 mi 246:29:02  
              2018 1946.7 mi 280:49:05  
              2017 2229.0 mi 320:41:06  
              2016 1639.5 mi 241:44:36  
              2015 753.7 mi 117:02:02  
              2014 838.6 mi 126:15:58  
              2013 154.0 mi 24:09:00

               

              Since 2017 all of those have supposed to  have been > 2k miles. Race wise I intend to race a mile in April and a 5k in February. I think I'll take a couple cracks at each and see if I can't build some speed and then run an equivalent 10k or HM late in the year. There is also a trail series in the general area that I may or may not take part in =)

               

              Goals: Run as much as is feasible while watching out for my health. Do my strength training! Enjoy the process! Run with friends when possible.

               

               

              Bonus goal: run more offroad races than Watson! (I don't really think this is possible)

               

              Secondary Goal: "Train Don't Strain" save the big efforts for race day

              1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

              Running Problem


              Problem Child

                You’re 24 with a 12 year old? Wow.

                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 52.45

                5k19:35 | Marathon 2:56:07

                zebano


                  You’re 24 with a 12 year old? Wow.

                   

                  The real power of being a dictator. Delusion

                  1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)

                  ccoakley


                    Thank you Zebano for running the thread this year.

                     

                    Hi, I'm Caitlin (42) from Virginia with a 7 and 5 yr old.  I used to be a SQL developer for the federal government but am currently taking a gap year as I quit over their RTO policy.

                     

                    I ran my 1st marathon in 2004 with a debut time of 5:45. I got that down to 4:24 in 2007 and then had a series of injuries and pregnancies.  After my son was born in Jan 2018 I had an obsession with getting my running back and ran the Richmond marathon in Nov 2018.  I blew up spectacularly but I finished it (4:59) and more importantly have been running consistently since.  2020 was a game changer for me and I almost doubled my typical mileage.  2022 started out great then I caught covid in Jun and it took about 4 months to get my running back on track.  Although recently some of the unexplained fatigue that only presents in my running has returned.

                     

                    I like to register and train for races and then decide at the last minute that the hassle of a race isn't worth it and DNS.  But I'm registered for the Richmond marathon in Nov and my primary 2023 goal is to get a new PR.

                     

                    I'm waffling between how to best approach the 1st part of this year.

                     

                    A) Target a local 10k in late April and work on speed until then

                    B) Forget speed and work on building a massive base so I enter a marathon cycle comfortably at 60 mpw

                     

                    If history is any indication I will change priorities every 2-3 weeks and end up injured without making any real progress on either goal.  Part of the reason I'm here is to change this pattern and stick to a plan.

                    5k 24:53 (2020) |10k 52:24 (2021) |HM 1:57:14 (2019) |FM 4:24 (2007) |50k 5:57 (2022)

                     

                     

                    JamesD


                    JamesD

                      James, M60, Columbus, Georgia, USA.  Moved back to my hometown in 2013 after retiring from working in U.S. embassies and in Washington DC.  Married 25 years, with a 19-year-old son away at university.  I ran xc & track for two years in high school until injuring a knee and for about a year at age 24 before reinjuring it.  Ran once a week most years from 2003 until I retired in 2013 and had more time.  Because I’m injury-prone, I’ve built up very gradually from ridiculously low mileage to just low mileage.

                       

                      2014:    600 miles

                      2015:    694

                      2016:    839 (joined this group on RWOL)

                      2017: 1,336

                      2018: 1,190 (out 3 months injured)

                      2019: 1,692

                      2020: 1,897 (out 6 weeks injured)

                      2021: 2,171

                      2022: 1,732 (persistent hamstring trouble)

                       

                      I usually run three days out of every four, often swimming on the off day.  Most of my recovery runs - the second of the three days - are on the treadmill with short walk breaks.  They’re boring, but I can go very slowly for a good while and still keep my form, and they feel easier on my legs. I’ve had hamstring issues off and on since 2018 and ran almost no speedwork or significant hills in 2022, just a few tempos before races.  Because of the hamstrings, as well as some minor illnesses/injuries and short vacations, I only averaged 33 mpw, down from 41 in 2021.  Nonetheless, I ran a goal 5K only slightly slower than my grownup best, and a satisfyingly hard goal half.  Both were age-graded bests for those distances.  Recovering from races takes me longer than it used to, and I only run four or so a year.  

                       

                      As for goals, I want to get/stay healthy, gradually get back to 40 mpw, and do more faster training than I managed in 2022.  I may run a 5K or two in the spring and summer but will aim for the same goal 5K in October as I ran this year and a goal half in November.  If training goes well, my race goals will be to set age-graded PRs and ideally break 1:30 for the half.

                      Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                      '23 Goals: health; consistency; age-graded PRs; half < 1:30

                      JamesD


                      JamesD

                        Caitlin - n=1, but I was able to run a satisfying half last year with basically no VO2 max pace all year, so I imagine the same might be possible for a marathon.  I ran three 5Ks, 3 or 4 short tempos before each race, strides before each tempo & a few other times, & a set of 2 to 4 200s a few days before each race.  The strides and 200s helped with turnover but were not tiring.  That was all my fast running for the year.  I think I might have raced a little faster if I had been able to do real speedwork and more & longer tempos, but I probably would have gotten injured if I had tried.  Sounds like you may be in a similar situation.

                        Post-1987 PRs:  Half 1:30:14 (2019); 10K 39:35 (2019); 5K 19:12 (2017); Mile 5:37.3 (2020)

                        '23 Goals: health; consistency; age-graded PRs; half < 1:30

                        Marky_Mark_17


                          Looks like I get the first weekly of 2023 in.  Well, even though only 1 day of the actual week occurred in 2023.  Energy levels still a little flat after that bug I had most of last month but seems like things are slowly improving with some reasonable workouts.  This was my biggest mileage week in a couple months so I'm not too surprised it felt like hard work at times.

                          Weekly for period: From: 26/12/2022 To 01/01/2023

                          <caption>Weekly Grid</caption>
                          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                          in m
                          26/12 That run where I was sweating gravy 8.72 14.03 01:02:29 07:10 04:27 166
                          27/12 That run where it was another pretty graph 9.36 15.05 00:56:46 06:04 03:46 83
                          28/12 That run where I enjoyed the cold start to summer but the lack of heat acclimatisation is now an issue 8.30 13.36 01:01:10 07:22 04:35 99
                          29/12 That run where the slog was made more bearable by a gel named Chocolate Outrage 11.20 18.02 01:12:11 06:27 04:00 99
                          31/12 That run where 2022 is in the books 7.47 12.01 00:45:53 06:09 03:49 111
                          01/01 That run where if it’s worth doing, it’s worth doing before sunrise on New Year’s Day 😂 13.69 22.02 01:38:55 07:14 04:30 280

                          Total distance: 94.49km (58.7 imperial quadriplegic hobgoblins)

                          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: Clevedon Country Half Marathon, 5 Feb, 1:17:50, 1st overall

                          Up next: Waterfront Half Marathon, 2 Apr

                          "CONSISTENCY IS KING"

                          watsonc123


                            Mark - nice week.

                             

                            CC - if I read right, you have a 10km race in April, and a full in November.  I'd target April with whatever training gets you into best 10km shape.  That still gives you a massive ~7 months to the full.

                             

                            My week was my biggest for quite a while (although hardly big).  Mon and Tue had quite a bit of yardwork (building garden edging) so my intervals were pretty slow as I was tired.  Wednesday was a bike ride with family incl. my parents.  ParkRun Saturday with an aim of sub 21 (which I got with no wasted effort).  And a long group run this morning.

                             

                            Weekly for period: From: 26/12/2022 To 01/01/2023

                            <caption>Weekly Grid</caption>
                            Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                            in m
                            27/12 Evening Run 3.13 5.03 00:28:19 09:03 05:38 19
                            28/12 Morning Run - Billat 30-30 Intervals * 15 5.50 8.85 00:45:00 08:11 05:05 9
                            29/12 Morning Ride 13.60 21.88 01:49:14 08:02 05:00 111
                            31/12 Warm Up 2.49 4.01 00:22:40 09:06 05:39 6
                            31/12 Trentham ParkRun - 20:59 3.11 5.00 00:20:59 06:45 04:12 10
                            31/12 Cool Down 2.44 3.93 00:24:15 09:56 06:10 18
                            01/01 Morning Run - Long Run 15.18 24.42 03:05:48 12:14 07:37 519

                            Total distance: 51.24km (Run )

                            PRs: 5km 18:43 (Dec 2015), 10km 39:59 (Sep 2020), half 1:26:16 (Sep 2016), full 3:09:28 (Jun 2015)

                             

                            40+ PRs: 5km 19:31 (Oct 2020), 10km 39:59 (Sep 2020), half 1:29:39 (Jun 2018), full 3:13:55 (Sep 2022)

                            Half Crazy K 2.0


                              HCK/Kathi, 47F from Baltimore, MD. I ran on and off at times starting junior year in high school. The running during soccer practice was actually more enjoyable than the soccer part. I switched to racing both road & mountain bikes in college and then went back to running when I moved in with DH because the roads around here are really not bike friendly. At least running I can see the cars coming. I was a very seasonal runner up until 2013 (despite having a treadmill). From 2015-2018, I was doing 1 or 2 spring HM and a fall one. For a variety of reasons, I haven't raced much since 2019. I'm eyeing a spring HM and probably a 5k. I'll probably hold off on a decision until after I do a trail 10k in early February. I've been dealing with low ferritin since fall and that should be a good test. I would absolutely love to PR in ANYTHING, but that has been few and far between and hasn't happened in one of the 4 main distances since 2016 and that was a gimme since it was my one and only full (spring 2015 was last PR).

                               

                              2022 1491 miles

                              2021 1533 miles

                              2020 1314 miles

                              2019 1475 miles

                              2018 1593 miles

                              2017 1600 miles

                              2016 1702 miles

                              2015 1501 miles

                              2014 966 miles (probably closer to 1000, did not have a way to track treadmill runs with my first Garmin)

                              2013 851 miles

                              2012 625 miles

                              zebano


                                Hi Kathy! It's nice to have some new people join up. Sometimes I think I'm the only runner who came over from soccer who actually preferred soccer (and latter ultimate) but I'm glad you found something you like. How technical is the trail 10k?

                                 

                                CC I'm with James that I don't think much speedwork is needed for a great 10k but he's also freakishly fast for his age.  I say do whatever makes you happy but you really don't need 10 months to prep for a marathon. Side note: at some point people are going to have to post their definition of speedwork. Does it include tempo running? Is it only true speedwork (i.e. sprinting)? Is it all workouts where you run faster than easy?

                                 

                                 

                                MarNice week. I'm still flabbergasted that you guys are basically 2 days ahead of us. I'm still 6 hours until celebrating new years.

                                 

                                Watson 15 reps of Billat's is solid. How far do you plan to progress those?

                                1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)