JamesD

JamesD

Fred thanks for the report, great read. Nice of you to encourage the person you passed at the end. How does that age weighted percentage work and what does it mean if you are at 49.5% - i.e. were 50.5% better than you in this case? Can't be, but just asking as I don't understand this.

Re Netflix: I watched all 3 episodes of the Alex Murdaugh documentary. Omg this is so messed up. I don't know if we have anyone from South Carolina on the thread, but I am still shocked; didn't think this could be real.

Age-grading:  Adding to what Fred said, my understanding is that the percentages are basically percentages of the (adjusted/assumed) world record speed for a given distance/age/sex.  So if the (adjusted) 10K WR for a 78-year-old man is 45:00 and you run a 10K in 60:00 when you're 78, that's 45/60 or 75% age-graded, and you get to feel like you did better than the 38-year-old who ran it in 40:00 because the WR for his age is 28:00 and 28/40 is 70%.  The adjusted bit is because the calculations don't just use the actual world 10K record for a 78-year-old man, but adjust it taking into account other related records, such as the 10K records for 77- & 79-year-old men and maybe the 5K and 10-mile records for 78-year-old men.  That avoids problems like having the 79-year-old 10K record being faster than the 78-year-old record because the one fast old guy just didn't run a 10K when he was 78.  Fred is using the percentages to compare his time with his younger friend's in the same race; I use them to compare myself against myself in previous years.  I ran a 19:15 5K in 2021 and a 19:19 in the same race in the same conditions in 2022; the second time was a little slower, but because I was a year older, it had a slightly higher age grade.

Netflix/South Carolina:  CFarr, who has posted on this thread for several years but hasn't been around recently, is from South Carolina, though a different part of the state.  I'm in Georgia, which borders SC, and my son goes to university in SC, but again a different part of the state.  DW has watched some of the news coverage of the Murdaugh trial and agrees that it's really messed up.

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

Fredford66

Running Musician

Mick - Sorry your shoes are still causing blisters.  (As a user of the imperial system of measure, I initially read 100k to mean you'd put 100,000 miles on your shoes - then I realized that could not be right. )  Sorry your long run didn't go as well as you would have liked.

Darkwave - I don't mind the cold, or perhaps I should say 25º isn't cold for me when I'm running.  The trail was hard for me since I don't train for those hills.  Glad to hear you had more good workouts than bad.  I got a smile from your Goldilocks comment on shoes.

James - Good point about trail races being so different from each other.  You and I seem to have quite different comfort zones, temperature-wise, but I'm glad your weather is getting better for you.

Mark - You're right that I need to listen to my body.  There's a fair about of home & work stress going on for me at the moment, which is probably manifesting in my ability to train hard.  Yes, track flats seem a lot different now that road shoes are so advanced.  Glad your calves weren't too bad.

Josh - I hope you get over covid soon and back to running.

Zebano - Good luck getting over the cold.  At least you can swim to keep active.

Watson - Clever move to find multiple people who ran a race and see what their watches recorded as the distance.

HCK - I have an old pair of Converse shoes and when I tried them on found I can't wear them any more.  Just like you, they're too narrow for me.

`5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)Upcoming race(s):  RunAPalooza Half, Asbury Park, 4/1; Jersey City Half, 4/22`
Fredford66

Running Musician

A mixed week for me.  My Tuesday track session saw me unable to even come close to my target pace, but I ran the distance.  I gave up on my Thursday HM pace run when my first mile was slow and I decided to work harder on the second mile only for it to be even slower.  Rather than get demoralized by even more sub-target miles, I cut the route short. Then Saturday came and I had a very satisfying result at the trail run.  I have a half in two weeks that was going to be a warmup for my target race, but at this point I'm going to stop using the training plan and run each of my upcoming races as more than just a warmup.  At least that could be more fun.  Marathon training starts in June.  41.2 miles / 66.3km / 7:12:01 for the week.

Date Workout Type Distance Duration Pace Temp
2/20/2023   Easy   7.0 mi 1:17:32 11:05  50
2/21/2023  3 x 2 miles Interval 10.4 mi 1:43:15   9:56  38
2/23/2023  6@ HMP (aborted) Pace   4.8 mi    48:06 10:02  40
2/24/2023   Easy   3.7 mi    40:19 10:54  42
2/25/2023  warmup Easy   0.9 mi    10:29 11:40  24
2/25/2023

Febapple Frozen Fifty

Race   9.9 mi 1:45:42 10:42  24
2/26/2023   Easy   4.5 mi    46:36 10:22  46

Also I've noticed my cadence seems to be slower these days than it used to be without a marked change in my easy pacing. I looked back at some historic data in Garmin and what I found out about my average stride length for 12 months March through February is below:

2018/19 = 0.87 meters

2019/20 = 0.88 meters

2020/21 = 0.91 meters

2021/22 = 0.92 meters

2022/23 = 0.93 meters

I'm guessing this means my legs are getting a bit stronger and thus I'm traveling a little bit further per stride, and therefore needing fewer strides/minute to move at the same speed.  This would be contrary to what I've read about older runners and the tendency to shorten stride length with age.

`5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)Upcoming race(s):  RunAPalooza Half, Asbury Park, 4/1; Jersey City Half, 4/22`

Glute Force

Fred: ok thanks for the explanation and I love your description of how the training week went. That's basically me; I feel like that every week And yes, I think Australia moved away from the imperial system in the 70's. They are doing better than ever; you should think about it

James: Oh thanks for the additional explanation that makes it much clearer. So I will try and calculate that and the percentages now make sense to me too. I didnt realize that Spartanburg is in SC, I follow Cfarr on Strava. Hope he stays away from Hampton, that seems to be a funny county.

zebano

Fred - Great race! You're making miss the trail and ultra scene here. Way to help drag a competitor across the line while running a strong race.

Josh - sorry you're injured.

How in the world is there a Murdaugh  documentary out already? I feel like that's current news.

Darkwave - having to find just the right shoes thankfully is much easier today than 20 years ago. I'm glad you're figuring things out

My week was poor. I'm now on antibiotics and took a few days off running to deal with it. I managed a rough 12 miler at 9min pace on Sunday but kept Saturday in Z2 by running 11min/mile. I'm just going to chill out for a few more days until the body starts perking up but between illness and some minor injuries I took a great January and turned in a extremely sub-par February. It's just frustrating. At least I got a few good swims in. Speaking of swimming does anyone follow Rune on Strava? He is just crushing his swims lately.

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

Glute Force

Gosh Zeb get better!

Re Murdaughs: that started back in 2015 I think with misterious murders around the estate. They are just rotten.

Re Rune: I follow him and they are having snow in the bay area, is he still swimming in the bay? They should invent a transition calculator for Swim->Run conversion, I have no idea how strong he is as a swimmer. But I am sure he is a beast

Marky_Mark_17

Zebano- dude you get a crazy number of sinus infections. I hope you're feeling better soon.  They can be such misery.

MJ - Mikkey likes to troll... that's basically all there is to it.

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"

Half Crazy K 2.0

February 20-26 32.4 miles

Monday rest day, did a short walk on the treadmill + 10 minute core/strwtch workout

Tuesday am 6.2 miles with 2 x 10 min marathon effort + 5 min tempo

Tuesday pm 2 mile warm up on the treadmill + strength training

Thursday rest day

Friday morning 6 miles

Friday afternoon strength traianing

Saturday 3.4 with strides

Sunday 10 with 5 at marathon effort

Garmin frustrated me this week. I thought Tuesday's workout went well, but it had me in the unproductive status most of the week. I'm a little sensitive to this, when I had low ferritin in the fall, I had a quick drop in fitness per Garmin despite workouts feeling good.

James, we get the 80s and 30s in the same week. I'm surprised my sinuses haven't completely clogged.

Darkwave, does the shoe and sock material also make a difference? I wore some new socks a while back (same brand as always) and they felt SLICK, like I was going to slip off the shoe (if you've ever fallen off sandals/slides, that sort of feeling).

Fred, nicec report on the trail race. IN past years, have there been HMs in the spring at Wildwood or Cape May? I feel like I've seen them later in the spring, but when I've looked on Running in the USA, there don't seem to be any.

zebano, that's a rough week. Hope you are feeling better.

Fredford66

Running Musician

Fred, nice report on the trail race. IN past years, have there been HMs in the spring at Wildwood or Cape May? I feel like I've seen them later in the spring, but when I've looked on Running in the USA, there don't seem to be any.

I've never known of a spring half in Cape May.  The only spring half in Wildwood I have records on is the discontinued Mudhen Half, which I ran in 2019.  Last I saw, they converted it to a 10-miler, but I'm not sure they even do that anymore.  That leaves Atlantic City as the only spring half on the shore in southern NY (I'm guessing Asbury Park is out of easy travel range for you, plus it's sold out for this year).  It's kind of a shame there are so many fall halves (AC, Cape May, Ocean City, Wildwood, Wildwood Crest) but slim pickings for the spring.

`5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)Upcoming race(s):  RunAPalooza Half, Asbury Park, 4/1; Jersey City Half, 4/22`
Half Crazy K 2.0

Fred, yea, I considered Asbury park until I saw it was sold out. It's probably about the same travel time as AC from my house sincce it is more highway. We usually take route 40 all the way from the DE Memorial Bridge.

Fredford66

Running Musician

Fred, yea, I considered Asbury park until I saw it was sold out. It's probably about the same travel time as AC from my house sincce it is more highway. We usually take route 40 all the way from the DE Memorial Bridge.

And with the NJ Marathon apparently dead, we can't even run the associated half that went with it.

`5k 23:48.45 (3/22); 4M 31:26 (2/22); 5M 38:57 (11/22); 10k 49:24 (10/22); Half 1:48:32 (10/22)Upcoming race(s):  RunAPalooza Half, Asbury Park, 4/1; Jersey City Half, 4/22`
Half Crazy K 2.0

And with the NJ Marathon apparently dead, we can't even run the associated half that went with it.

That one was never on my radar. I'm picky about traveling and look for races where there is a hotel within walking distance. Eliminates the stress of driving somewhere unfamiliar with 1000 of my new running buddies.

Downside of anything flat being near the beach is that the hotels can have minimum stay requirements.

watsonc123

Fred - nice RR.

Good weeks to all that have posted.

My week was very light.  I was planning on running on Sunday, but after a day at the cricket I was too tired.  Rather thrilled with the win on day five (sorry for boring/confusing the people from the USA on the thread)

## Weekly for period: From: 20/02/2023 To 26/02/2023

<caption>Weekly Grid</caption>
Date Name mi km Duration Avg/mi Avg/km Elevation Gain
in m
20/02 Evening Run 3.25 5.22 00:30:13 09:18 05:47 19
22/02 Evening Run - 25:00 Easy, 25:00 Steasy, 25:00 MP 9.29 14.94 01:15:02 08:05 05:01 32
23/02 Evening Run 1.53 2.47 00:13:24 08:45 05:26 18
23/02 Night Run 1.51 2.43 00:14:13 09:25 05:51 8
24/02 Afternoon Run 6.22 10.01 00:55:59 09:00 05:36 26

# Total distance: 35.07km

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

Zebano- dude you get a crazy number of sinus infections. I hope you're feeling better soon.  They can be such misery.

MJ - Mikkey likes to troll... that's basically all there is to it.

My doc looked and he was impressed that this was my first one in 10 months!!! ðŸ™„

HCK - I know it's hard but I try really hard to ignore both the watches metrics and the strava metrics which I find terribly unhelpful.

Watson - I know absolutely nothing about cricket but that long run looks solid.

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

Watson - I know absolutely nothing about cricket but that long run looks solid.

As test cricket goes, this was the closest match in 30 years.  This particular variety of cricket lasts 5 days and NZ won by 1 run when we got the final England wicket (only the second match in history to be decided by that margin).

It was roughly the equivalent of a baseball game going to something like the 19th or 20th innings and then the NZ pitcher striking out the final batter with 2 down and bases loaded.  And, in this particular game I would probably also add that NZ were the equivalent of 4 or 5 runs down in the 8th innings, so well and truly on the ropes.

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"