2023 The Waltons: Racing & Training Thread (Read 301 times)

    Fred - I have the same issue, usually my running shoes never last as long as they do for others. Nice race report, really enjoyed the read.

     

    Mark - Great run & RR. You should have let the lady win though. There are no more gentlemen in this world.

     

    Kiwis: after the floods is the Cyclone? Hope you don't get too much wind now.

     

    Zeb: I didn^t know Nils van der Pole - speed skating is a big deal in theNorth here. So much that they created all sorts of Winter Olympics competitions like 200m, 350m, 450m 2x500m, relays 5k, 10k etc (intentionally exaggerated). I feel this is all catered so the Netherlands can win a few medals there as well.

     

    Watson - solid long run with your club and will look into the Adidas Adios Pro. They sound great.

     

    In general I am not sure what to run in. I have a bunch of running shoes (Hoka Mach 4 & Bondi, Brooks Ghost, Asics Magic Speed 1) but I get blisters in different spots from all of them, when running longer than 8miles. Bit frustrating, my feet aren't pretty to look at and I am lucky it's not yet flip flop season here.

     

    Week is in the bag, around ±7hrs this week. Easy runs are starting to feel really easy - I hope I get away without getting injured.

     

    Weekly for period: From: 06/02/2023 To 12/02/2023

    <caption>Weekly Grid</caption>
    Date Name mi km Duration Avg/mi Avg/km Elevation Gain
    in m
    06/02 Lunch Run 9.96 16.02 01:40:38 10:06 06:17 91
    07/02 Lunch Run 9.68 15.58 01:33:55 09:42 06:02 175
    08/02 Lunch Run 7.53 12.11 01:10:02 09:18 05:47 56
    09/02 Lunch Run 12.46 20.04 01:55:54 09:18 05:47 119
    10/02 Lunch Run 7.87 12.67 01:13:06 09:17 05:46 121

    Total distance: 76.42km

    HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

     

    2024 Goals: run a FM & HM + stay healthy!

    Half Crazy K 2.0


      Fred, I don't wear my carbon plated shoes enough to answer on them. That said, I have noticed huge inconsistencies with Mizuno Wave Riders over the last probably 5 years or so. Some I've felt lucky to eek put 200 miles and they already feel dead while others get over 250 feeling fine.

      JamesD


      JamesD

        Plated shoes - I can’t contribute to the discussion, as I’ve never had any.  Have been considering trying some Saucony Endorphin Speeds, but I think I’ll hold off until my Achilles & hamstrings are better.

         

        I shortened my treadmill & strides days (i.e., everything but my longish runs) by a couple of miles this week, from 7ish to 5ish, because my pace is still so much slower than usual, and my legs have been feeling tired.  By the end of the week it felt like it might be helping a bit, and my Achilles soreness seemed less frequent than it had been.  I did keep nudging up the distance of my longer runs and my swims.

         

        Sun - ~40 minutes swimming

        Mon - 10.9 miles AM in park @ 8:54

        Tues - 5.2 miles very slow on TM (63 minutes) + 0:40 walk breaks/6:00

        Weds - 5.7 miles AM in park including strides, 5.2 @ 8:48

        Thurs - 45 minutes swimming

        Fri - 11.4 miles AM in park @ ~8:52

        Sat - 5.2 miles very slow on TM (63 minutes) + 0:40 walk breaks/6:00

         

        Total - 38.5 miles

        YTD Average - 33.1 mpw



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

        '24 Goals: consistency, age-graded PRs, half < 1:32

        Marky_Mark_17


          Fred - I go through shoes pretty quick.  I tend to have very high cadence (typically around 190-195bpm) which I think contributes to it.  But, I've found I get pretty consistent life out of the VF's, Endorphin Pro and Speeds, at least so far.  I'm sure you can strike a bad pair from time to time though.  I had a pair of Nike Streakfly's which died really fast.

           

          Mick - it would be sexist of me to let her win because she is a lady!  Yeah the cyclone has been downgraded to level 2 now, which tends to happen as they get out of the tropics and closer to us.  It might make for some rain and wind but probably not as serious as the floods.

           

          James- the Speed is a really nice shoe and the difference compared to normal trainers is less pronounced than something like the Endorphin Pro and Vaporfly (the plate is nylon rather than carbon fibre - Mizuno and other brands have been using nylon plates for a long time).

           

          My week done and dusted.  Not bad for a recovery week, although the legs were feeling a bit heavy on the weekend.  That may have just been from battling the wind though... looks like another couple of fun days in store as the remnants of this cyclone blow through.

           

          Weekly for period: From: 06/02/2023 To 12/02/2023

          <caption>Weekly Grid</caption>
          Date Name mi km Duration Avg/mi Avg/km Elevation Gain
          in m
          06/02 That run with the progressive recovery from “hobble” to “shuffle” 3.25 5.22 00:25:18 07:47 04:51 47
          07/02 That run where it was a great morning out on Tamaki Drive, unless you were the guy that got kicked out of Britomart Carpark for sleeping on the comfy chairs 8.74 14.06 00:58:38 06:43 04:10 46
          08/02 That run where thankfully no-one was urinating in public today 9.33 15.01 00:58:52 06:19 03:55 46
          09/02 That run where the pace was almost perfectly judged to make it back for a 7am coffee 9.38 15.10 01:07:06 07:09 04:27 35
          11/02 That run with the return of the soup 8.09 13.02 00:49:55 06:10 03:50 91
          12/02 That run with uphill and upwind vs. Cyclone Gabrielle 13.30 21.40 01:37:45 07:21 04:34 241

          Total distance: 83.81km (52.09 imperial crumbed turnips)

          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: Maraetai HM, 10 Mar, DNF

          Up next: Waterfront HM, 7 Apr

          "CONSISTENCY IS KING"

          darkwave


          Mother of Cats

             

             

            Mick - it would be sexist of me to let her win because she is a lady! 

             

            Yes.  As one woman on this thread - it really annoys me when men let up at the line to let me win.  Or when I outkick a man and they claim afterwards that they let up (that's happened).  Please race me to the line.  Please respect me as an athlete that way.

             

            I'll try to circle back later with shoutouts.  For now, here's my week:

             

            47 miles running and 3 hours pool-running.

            M: 90 minutes pool-running.
            T: 10 miles, including a trackworkout of 6x800, 2x200 in 3:38, 3:28, 3:25, 3:19, 3:18, 3:17, 47, and 47. Recoveries between 2:0x and 2:5x after the 800s and full recovery for the 200s. Followed with leg strengthwork.
            W: Streaming yoga and 8 miles very easy (9:33) plus drills/strides.
            Th: 90 minutes pool-running and upper body weights/core.
            F: 5 miles easy (9:30)
            Sa: 10 miles, including a 5K race in 21:56 (7:12/7:03/6:49/52).
            Su: 14 miles easy (9:21) plus drills/strides. Streaming yoga later in the afternoon.

             

            Race report for the 5K here.

            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.

              DW I agree of course, my comment was ironic. Nice RR & week!

               

              On the sexist topic - I know I am a bad person but I am ok with being imperfect: I raced down a woman once, on the final 500 meters of a half marathon; she was barefoot and I thought I cannot let her finish ahead of me. Jack Daniels never had me dig this deep; it was a pyhrric victory.

               

              I think the gender topic will soon become very complex. Race organizers are increasingly put on the spot for not creating 3 categories. Very dynamic world we live in these days...

              HM: 1:47 (9/20) I FM: 3:53:11 (9/23)

               

              2024 Goals: run a FM & HM + stay healthy!

              Fredford66


              Waltons ThreadLord

                Mick - The New York Road Runners now have three categories for runners to choose from when registering for a race.  One or two local races have that too, but for now they're the outliers among the local organizations.  I have different pairs of shoes for different types of running, but at least don't have blister issues.  Nice week of running.

                 

                DW - I'm glad you were able to see progress from your 5k, even if there are still frustrations.

                 

                Mark - I used to have a cadence in the high 180's, but it seems to have gotten lower lately but without a change in pace (talking mostly my easy runs).  Understandable you'd be tired this week.  I hope the cyclone didn't hit you too hard.

                 

                James - Probably not a bad call holding off on the plated shoes.  I find my calves are more tired after a run in plated shoes when compared to runs in non-plated shoes.  I'm glad your experiencing a bit less soreness.

                 

                HCK - At least I'm not the only one to see inconsistencies in a single model of shoes.

                5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

                 

                Fredford66


                Waltons ThreadLord

                  I was on a roll, looking forward to my 3rd consecutive 40+ mile week when I started sneezing and coughing on Saturday night.  I awoke Sunday with a stuffy head and general lethargy.  A home covid test turned up negative. I had 10 miles scheduled, so I decided to go out and see if I'd perk up after a few miles, but, if anything, I felt more tired so I cut the run short and spent the rest of the day taking it easy.  I'm a bit better today, though not 100%.  With all the unseasonably warm weather we've been having, my wife suggested maybe spring allergies are coming early.  37.7 miles / 60.7km / 6 hours, 20 for the week.

                   

                   

                  Date Workout Type Distance Duration Pace Temp
                  2/6/2023   Easy 5.0 mi    51:15 10:15  44
                  2/7/2023  6x1 mile/400m  Interval  9.9 mi 1:33:38   9:28  27
                  2/9/2023  4 @ HMP Pace 8.2 mi 1:19:59   9:46  32
                  2/10/2023   Easy 6.2 mi 1:05:37 10:36  55
                  2/11/2023   Easy 5.0 mi    53:11 10:39  35
                  2/12/2023   Easy 3.4 mi    36:14 10:40  45
                  5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                  10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                  Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

                   

                  SteveChCh


                  Hot Weather Complainer

                    DW I agree of course, my comment was ironic. Nice RR & week!

                     

                    On the sexist topic - I know I am a bad person but I am ok with being imperfect: I raced down a woman once, on the final 500 meters of a half marathon; she was barefoot and I thought I cannot let her finish ahead of me. Jack Daniels never had me dig this deep; it was a pyhrric victory.

                     

                    I think the gender topic will soon become very complex. Race organizers are increasingly put on the spot for not creating 3 categories. Very dynamic world we live in these days...

                     

                    This is an interesting/ridiculous issue.  I can say I'm non-binary, which means nothing in terms of physical performance as it's a mental issue, and if I want to use a half to try and qualify for New York, my qualifying time drops from sub 1:28 to sub 1:42.  I've got to admit, there is some temptation there.

                    5km: 18:34 11/23 │ 10km: 39:10 8/23 │ HM: 1:26:48 9/23 │ M: 3:34:49 6/23

                     

                    2024 Races:

                    Motorway Half Marathon February 25, 2024 1:29:55

                    Christchurch Half-Marathon April 21, 2024

                    Selwyn Marathon June 2, 2024

                    Dunedin Half Marathon September 15, 2024

                    Fredford66


                    Waltons ThreadLord

                      Speaking of NY, I got my NYC Marathon registration email today. 

                      5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:55 (11/23); 10k 49:24 (10/22); 
                      10M 1:29:33 (2/24); Half 1:48:32 (10/22); Marathon 4:29:58 (11/23)

                      Upcoming races: RunAPalooza (Asbury Park) HM, 4/6; Clinton Country Run 15k, 4/27

                       

                      JamesD


                      JamesD

                        DW - Might toe spacers help stop your toes from clenching when you speed up?  This RW article lists several models.  I believe marathoner Lindsay Flanagan used to endorse the CorrectToes product.

                         

                        https://www.runnersworld.com/health-injuries/g40457572/best-toe-separators/

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

                        '24 Goals: consistency, age-graded PRs, half < 1:32

                        Marky_Mark_17


                           

                          Yes.  As one woman on this thread - it really annoys me when men let up at the line to let me win.  Or when I outkick a man and they claim afterwards that they let up (that's happened).  Please race me to the line.  Please respect me as an athlete that way.

                           

                           

                          TBH, if I'd known it was Lisa Cross behind me at the end, I'd have been more nervous than if it was one of the two guys.  Last 500m was a combo of gravel trail, then grass and mud, and a national XC champ is about the last person you want chasing you at that point!

                           

                          Anyway, cyclone appears to have messed up the east of the country with entire towns without power in Hawkes Bay but somehow so far we have escaped with just bad rain and wind.  Luckily my place is relatively sheltered from the winds but it still sounds pretty nasty out there.  Attempted a workout with gale southerlies and rain this morning, which was about as fun as it sounds.  Probably Piwi was a bit closer to the worst of the flooding so hopefully he is OK.

                          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: Maraetai HM, 10 Mar, DNF

                          Up next: Waterfront HM, 7 Apr

                          "CONSISTENCY IS KING"

                          Half Crazy K 2.0


                            Felt beat up for a few days after the trail race. Not really used to them.

                             

                            Monday upper body & core strength training

                            Tuesday 40 minutes easy ono the treadmill

                            Wednesday 50 minutes easy on the treadmill am and lower body strength om

                            Thursday rest day

                            Friday 6.5 with 5 x 3 min and 3 x 2 min 5k effort (actually did this outside)

                            Saturday 4.5 easy

                            Sunday 10 miles, middle of the loop is mostly uphill for about 3 miles

                             

                            JamesD, what sort of incline is your treadmill on? I have a really old one and stick a yoga mat under it so it is not on as much of an incline since it can be tough on my achilles. There are 3 incline "settings" on mine, which mean pulling out a pin and resetting it.

                             

                            Fred, stuff is definitely blooiming here, so allergies could definitely be an issue. I have some daffodils coming up that are maybe a week away from blooming. A friend who lives about 30 minutes south posted a pick of ones already in bloom.

                            Running Problem


                            Problem Child

                              Speaking of NY, I got my NYC Marathon registration email today. 

                               

                              Show off.

                              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 53.37 

                              5k18:xx | Marathon 2:55:22

                              watsonc123


                                I have the opposite to Fred.  I find plated shoes give me less calf strain.  My calves and PF are the too areas where fatigue soreness is a significant problem for me.

                                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)

                                 

                                2023 PRs (hope to beat in 2024): 5km 20:34, 10km 41:37, half 1:32:32, full 3:21:05

                                 

                                2024 PRs: 5km 20:25