2023 The Waltons: Racing & Training Thread (Read 284 times)

Marky_Mark_17


    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?

     

     

    One of the guys who really encouraged me early on in my running days, Brad Luiten, was a former soccer player too.  He was super fast at his peak but then got a stress fracture in his back setting a Guinness World Record for most holes of golf played in 12 hours (he ran 97k that day).  He came back but was never quite as quick after that, and ditched running in favour of Crossfit three years or so ago, when he started dating a girl that loved Crossfit.

     

    He actually also held the world record for fastest 10k on crutches a few years earlier too.  Interesting guy!

    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: Devonport HM, 1 Oct, course PB.

    Up next: Omaha HM, 3 Dec, go harder.

    "CONSISTENCY IS KING"

    darkwave


    Mother of Cats

      Darkwave - female and 48 years old. I live in Arlington, Virginia, which is the part of Northern Virginia that is essentially Washington DC without the negatives of living in DC proper. About 50% of my weekly mileage is run in DC or Maryland, not Virginia.

       

      I started running 16 years ago, at the age of 33, so I'm an adult onset runner. My previous sport was horses - hunter-jumper to be exact.

       

      My PRs as of January 1, 2023: Mile: 5:25 (2017); 5K: 18:51 (2017); 10K: 38:56 (20:17); 10M: 1:02:28 (2019); Half: 1:24:08 (2019); Full: 2:57:42 (2018).

       

      I'm injury prone and overtrain easily so a fair amount of my training is cross training (pool-running, swimming, yoga, weights), and I run my easy runs very slowly relative to my race paces.

       

      Currently I'm working through some neurological issues that appear to be due to a lack of neurotransmitters in my brain.  I'm on medication to try to replace/restore those neurotransmitters (don't have an official diagnosis yet). Sometimes my legs listen to me, and sometimes they don't, which is why in my training you will see workouts that start really slow and speed up at the end, or inconsistencies in paces between workouts. Hopefully this year I'll get this fixed and return to where I was two years ago - it does seem like I'm on the right path.

       

      Besides the above, I also have asthma and ulcerative colitis (mild), so I manage both of those. I have not yet been diagnosed with hypochondria.

       

      I eat a lot of Chipotle before races.

       

      I'm a lawyer with the federal government, specializing in all the ways that law and IT interact (think information governance, policy, privacy, ediscovery, electronic legal research, cybersecurity response). I mostly telecommute (go in one day a week) and live very close to a track and an indoor pool - very convenient for training. If you're wondering how I fit stuff in - that's how.

       

      I live with my boyfriend/partner of a decade plus and three defective cats (one has severe allergies, the other two are visually impaired). I also have a treadmill called Fluffy.

      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.

      zebano


         

        One of the guys who really encouraged me early on in my running days, Brad Luiten, was a former soccer player too.  He was super fast at his peak but then got a stress fracture in his back setting a Guinness World Record for most holes of golf played in 12 hours (he ran 97k that day).  He came back but was never quite as quick after that, and ditched running in favour of Crossfit three years or so ago, when he started dating a girl that loved Crossfit.

         

        He actually also held the world record for fastest 10k on crutches a few years earlier too.  Interesting guy!

         

        That first world record is pretty  great,  the second one.... not so much. Interesting guy regardless.

         

        Welcome to 2023 USA the Kiwis have been here for 2 days 🙄.

         

        Darkwave - I still love that your treadmill is called fluffy.

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

        zebano


          My week was pretty crummy at first but ended nicely.

           

          M: full Rest Due to Covid.

          T: A couple of short dog walks

          Wed: A couple of short dog walks

          Thur: 20 min run, body weight strength&mobility, 40 min bike

          Fri: 30 min easy run, body weight strength&mobility, 40 min bike.

          S: 30 min light progression, body weight strength&mobility 40 min bike.

          S: 30 min easy run, body weight strength&mobility, 40 min bike.

           

          I've not been able to properly stay in Z2 so I've clearly lost a little fitness but I've felt relatively good despite a lingering cough and slightly high resting heart rate. The legs feel amazing. With a couple days off here it was hard to tell myself not to run long but I have all year to get back in good shape.

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

          Fredford66


            Hi - Frederick here.  I'm 56 and live in NJ. I started running when I was 48 and ran my first race when I was 49.  My favorite distance to race is the half marathon, which I've raced, 40 times.  I'd like to run all the halves in NJ (excluding trail races or any course that covers the same ground more than twice) and I've done 25 different halves in the state and as of today have 3 more to go.  I tend to race fairly often, usually 4 - 6 halves a year and then other, shorter stuff.  I plan to run the New York City Marathon this fall, which will be my 4th marathon and my first one in 5 years.

             

            I ran a 5k today and have mixed feelings about it.  Given the lovely conditions today, 54º (12C) and sunny, I should have done well, but I wound up with the same time I had last year on the same course in similar conditions, though I was recovering from a cold last year. Still, on an age graded basis, that means I did better this year. I ran 24:18, which was good for 73rd of 555, 56/267 males, 29/188 masters males, and 5/34 M55-59. Ironically, I think if I hadn't been struggling with some faster runs in training over the past two weeks I would probably feel better about today. It would not surprise me if I feel better about the race by dinner time tonight. (I beat my 16-year-old, but he was clearly off today.) My time was in the top 10 of all my 5k races and top 3 on an age graded basis, so that's a good sign. Maybe my sub-24 days are just behind me thanks to Father Time.

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

            Upcoming race(s): Turkey Trot, 11/25; Hangover 5k, 1/1
            zebano


              Ironically, I think if I hadn't been struggling with some faster runs in training over the past two weeks I would probably feel better about today. It would not surprise me if I feel better about the race by dinner time tonight. (I beat my 16-year-old, but he was clearly off today.) My time was in the top 10 of all my 5k races and top 3 on an age graded basis, so that's a good sign. Maybe my sub-24 days are just behind me thanks to Father Time.

               

              Hey Fred, I suspect you have the first sentence backwards. You struggled in the race because you struggled with workouts lately. Perhaps because you've done just a little too much, the paces are a little too aggressive, you haven't gotten sufficient sleep, or something along those lines. Anyways our days of beating our 16 year old sons are clearly limited so kudos on making the best of what you had today and getting out there and racing.

               

              P.s. how were your splits?

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

              Fredford66


                 P.s. how were your splits?

                 

                7:34, 7:41, 8:05.  The first mile was a little aggressive, the second right on target, and then I struggled.  At least I was able to pass 2 people in the last half mile after setting each as a target, and was able to fend off a late attempt by one of them to pass me back in the last 50 yards.

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

                Upcoming race(s): Turkey Trot, 11/25; Hangover 5k, 1/1
                SteveChCh


                Hot Weather Complainer

                  Although I've slowly moved to the competitive jerks thread, I'm still a Walton sometimes and there are people here whose progress I like to follow so I'll add my intro here.

                   

                  I'm Steve, 46 years old and live in Christchurch, New Zealand.  I'm pretty settled here now after 6 years.  Previously I lived in Melbourne, Australia for 10 years and shorter stints in Wellington, Dunedin and London.

                   

                  I started running in 2001-02 and soon settled into the half as my preferred distance.  The marathon was always something to be done in the future "after I get sub 1:30 in the half", "when I'm more settled in my career", "when I'm not distracted by playing cricket or soccer".

                   

                  That time never seemed to come with injuries or moves or big life changes, like relationships ending, moving cities/countries or the loss or illness of family members.  From 2014 I started working with a coach and since then my training has improved, increasing mileage and decreasing injuries albeit with the occasional issue.  I first went sub 1:30 for the half in 2004 before finally doing it again in 2016 with a new PR.  I've had 5-6 races very close to 1:30 since then before finally going sub 1:30 again in November 2021, missing a PR by 8 seconds, then smashing my PR at Southern Lakes in May, 2022.

                   

                  Throughout 2021 and 2022 I trained for several marathons which were cancelled, one only 4 days out, and many cancelled half marathons.  I finally ran one in Melbourne and as everyone from last years' thread knows only too well, it was a disaster with severe cramping issues.  I've seen a nutritionist, sports doctor and physio and changed coaches since then.  The consensus is I trained for too long (and not smart enough) and peaked a month early, along with having some significant strength issues.  I feel really positive about the track I'm on now.  2022 was probably my best running year ever with PRs at 5km, 10km, half and full marathons but it still feels like a slight failure given the marathon was the focus.  I really enjoyed my PRs though, it's a great feeling that I want more of.

                   

                  Mileage Totals

                   

                  2022  4127.8km (2565 miles)

                  2021  3850.3km (2392 miles)

                  2020  3442.36km (2139 miles)

                  2019  2331.46km (1449 miles)

                  2018  2308.67km (1435 miles)

                  2017  2291.61km (1424 miles)

                  2016  2796.60km (1738 miles)

                   

                  Races for front page:

                   

                  Motorway Half-Marathon   February 26  Goal:  Sub 1:30 (may update this depending on training and weather - may be hot)

                  City to Surf 12km               March 19  Goal: Sub 50

                  Christchurch Marathon      April 16  Goal:  Sub 3:20 (to be determined and argued about I'm sure)

                   

                  I'll have a real crack at a half later in the year, possibly Dunedin, but all focus is on April 16 for now.  If all goes well, I'd like that Motorway race to be a "Flat course PR" attempt.  I can qualify for New York 2024 with a sub 1:28 half this year but I doubt that the Motorway course is AIMS certified, so that attempt will likely occur around September.  Based on my 5km 2 days ago (race report here), I have a bit more confidence I can hold this speed.

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

                   

                  Upcoming Races:

                  Foster Park Run 5km November 25

                  Motorway Half Marathon February 25, 2024

                  Christchurch Marathon April 21, 2024

                  watsonc123


                    Kathy - welcome.

                     

                    Zebano - a pure Billat has you keep going until pace drops.  Which is probably achievable on a treadmill, or track (with no wind and well marked out distance).  Due to false flats, winds and turns I cannot be so precise.  I do 15 at a bit quicker than 5km effort, which is about the point that I'll start fading.  Progress is just trying to average a quicker pace.

                     

                    Regulars - welcome back.

                    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)

                    watsonc123


                       

                      ...Anyways our days of beating our 16 year old sons are clearly limited...

                       

                      Yeah, once they get to around 16 years old, they start fighting back.

                      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)

                      Marky_Mark_17


                        Fred - I wouldn't beat yourself up too much about the race.  It's very easy to get drawn into comparisons with last year, but the reality is we all have good days and bad days and maybe you just had a little bit of an off day - goodness knows you've had plenty of good days over the last year!

                         

                        Zebano - glad to hear the Covid bounceback seems to have been fairly quick for you.

                         

                        Watson - can't be much more precise than that with hitting a goal!

                        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: Devonport HM, 1 Oct, course PB.

                        Up next: Omaha HM, 3 Dec, go harder.

                        "CONSISTENCY IS KING"

                        Half Crazy K 2.0


                          zabano, it's pretty tame for a trail race. It's a lollipop-ish course where the first and last 2 miles are on a combo of paved paths and wide walking type trails. The middle 2 miles are single track with 2 very small technical spots. That could have changed, the first time I ran this race in 2017, there was a sign mentioning the Columbia Association wanted to pave over much of the trails.

                           

                          Fred, that seems like a strong result for being at the very start of a new training cycle and sort of far from your last HM.

                          Fredford66


                            Mark, Watson, Zebano, HCK - thanks for the support.  Much of what you've all said is correct (and my prediction of feeling better about the race later in the day seems to be coming true as well, especially after a two-hour afternoon nap).  As noted, I had a very good year in 2022, so it's quite possible my expectations have been skewed.  We'll see whether his loss causes my son to run more regularly rather than hoping he can just rise from the couch, lace up his shoes, and beat his old man.

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

                            Upcoming race(s): Turkey Trot, 11/25; Hangover 5k, 1/1
                            ccoakley


                              James, good to know you had good results with minimal speedwork.

                               

                              Mark, glad to hear the bug is behind you.

                               

                              Watson, congrats on getting the sub 21.

                               

                              HCK, good to see you again

                               

                              Zebano, by speedwork I was thinking 1 day/week intervals in the 400-1000m range and 1 day/week progressive tempo run.  By higher mileage I was thinking 6 months to build a 50-60mpw base and then start a 60-70 mpw marathon plan.  Glad to hear you're on the mend.

                               

                              DW, it's a lot when it's all written out.

                               

                              Steve, hope you continue to double dip.

                               

                              Fred, sorry the 5k didn't meet your expectations, after such a banner 2022 it might be expected for 2023 to have some disappointments.

                               

                              I was on vacation last week so much lighter than planned.  I am not good at carving out running time on vacation.

                               

                              I did the math and realized a 12 week plan for the late Apr 10k wouldn't start until Feb so Jan will be easy base building and then I'll reassess.

                               

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

                              <caption>Weekly Grid</caption>
                              Date Name mi km Duration Avg/mi Avg/km Elevation Gain
                              in ft
                              12/26 32* has never felt so tropical 6.00 9.66 01:05:30 10:55 06:47 49
                              12/27 Morning Run 5.80 9.33 01:05:36 11:19 07:02 30
                              12/30 20 min tempo 3.10 4.99 00:29:10 09:25 05:51 16
                              01/01 Lunch Run 6.30 10.14 01:14:47 11:52 07:23 125
                              01/01 Our 1st scooter attempt around the neighborhood 1.58 2.54 00:48:22 30:37 19:03 43

                              Total distance: 22.78mi

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

                               

                               

                              darkwave


                              Mother of Cats

                                Zebano - I'm glad that you seem to have had a relatively easy bout with Covid, and I hope you come back quickly.

                                 

                                Fred - I think Zebano and HCK2.0 both hit the nail on the head - there's a lot of factors playing into this result.

                                 

                                ***

                                 

                                62 miles running, 4 hours pool-running, and 1000 yards swimming.

                                M: streaming yoga and 2 hours pool-running
                                T: 12 miles, with a track workout of 2x1200, 3x800, 2x200 in 5:25, 5:14, 3:21, 3:16, 3:12, 47, and 47. recoveries of 2:3x-3:0x after the 1200s and 800s; full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.
                                W: 9 miles very easy on treadmill (9:31), upper body weights/core, 3 miles very easy on treadmill (9:27).
                                Th: 2 hours pool-running.
                                F: 14 miles, including 2x4 miles in 29:31 (7:23 pace) and 29:09 (7:17 pace) with 1 mile float in 8:15 between. Followed with leg strengthwork and 500 yards recovery swimming.
                                Sa: 12 miles very easy (9:35) plus drills and two strides, followed by streaming yoga.
                                Su: 12 miles with 8 Iwo Jima hill repeats (2:00 up a 2% slope, 90-100 second jog, 40 second downhill stride, 60 second jog). Followed with injury prevention work.

                                I continued to shuffle things around due to the holidays. Friday's long run would have been 2x5 miles at marathon effort, but since Houston is in less than 3 weeks I shortened it to 2x4. And since I wanted to go out on Saturday night, I did the run on Friday and planned a "maybe" workout on Sunday to work on form - if I woke up feeling lousy on Sunday, I'd just skip it. But I woke up (later than normal) and actually felt pretty good, so I did it.

                                I was really happy with Friday's long run - those paces felt natural and my heart rate was right where it should have been for a marathon pace workout.

                                I saw my neurologist again this week - he told me that the meds I'm on can take weeks or even months to be fully effective, so hopefully I'll continue to see improvement with each week.

                                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.