Forums >Racing>2023 The Waltons: Racing & Training Thread
Another solid week in the bag. Reasonable workout on Thursday, and Saturday's track workout was my best in quite a while, with 10 x 100 (300 jog), then 10 x 400 (200 jog). Legs were a bit tired for Sunday's long run again, but this week will be a recovery week so that should freshen things up a bit.
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: Waterfront HM, 7 Apr, 1:15:48
Up next: Runway5, 4 May
"CONSISTENCY IS KING"
Mick and Mark - nice weeks.
I also have Running Rewired - I recommend it. My right foot dextirity is poor, but it was much worse until reading his book. I probably need to do more of those foot excercise he recommends (I've done them, but probably need a bit more). The only problem with the book is that the strength workouts have too much volume and cannot be done in the time that he recommends.
My week was good, best for a while.
Two strength sessions, one hill workout, and one long run with hills.
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
JamesD
Course accuracy - I don't have a GPS watch, but most races around here seem to be pretty accurate. Nearly all are put on by our local running club, which does a good job. One 10K several years ago that was put on by a different group botched a turnaround, and my half from last fall was so poorly managed that it wouldn’t surprise me if it was off. My last four rustbuster 5K times over three years have all been within a 17-second range, so I doubt any of those courses have been too far off.
My right calf started to hurt at the end of Tuesday’s already-slow run. After I swam Wednesday, it still hurt when I tried on Thursday, ending a streak of 52 days of either running or swimming, which is a record for me. My other problems since coming back from an illness break over the holidays have included Achilles, upper hamstring/glute, and lower hamstring, so I guess the calf gives me the back-of-leg-injury bingo. Odd that it was the right calf, as most of my other recent issues have been worse in the left leg. I can’t pinpoint a cause - new running shoes, new casual shoes, wearing Strasburg socks every night because of the Achilles soreness, and heel drops because of the Achilles soreness may each have played a role. A few weeks ago I finally stopped using my 8th pair of v1 of the Reebok Forever Floatride Energy shoes, which averaged lasting over 500 miles/pair but which were discontinued a couple of years ago. My current pair is v3, which feel a little firmer but otherwise not too different. Have about 50 miles on them, so they should be broken in by now. Did pool running Friday & today and will try easy runs next week.
Sun - 10.1 miles AM in park @ 8:50
Mon - 6.1 miles very slow on TM (73 minutes) + 0:40 walk breaks/6:00
Tues - 6.3 miles PM in park @ 8:53, stopped when right calf hurt
Weds - 47 minutes swimming
Thurs - 0.2 miles on TM, stopped w/hurt right calf
Fri - 60 minutes pool running
Sat - 60 minutes pool running
Total - 22.7 miles
YTD Average - 33.2 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
Waltons ThreadLord
James - Too bad you're still dealing with ongoing leg issues since your break. I hope you figure it out.
Watson - Good job on the week of running. Perhaps I'll look into Running Rewired.
Mark - A solid week indeed. Nicely done. Long run the day after a track workout? That has to be tough.
Mick - Yeah, it's not good when medicine collides with profit needs. Nice job getting 8 hours in.
HCK - I agree that any charity "5k" is not to be relied upon to be the proper distance and a short half is worse.
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: Clinton Country Run 15k, 4/27; Running is Back 10k, 5/12
I had two days off last week due to an unplanned rest day on Friday. My running is still inconsistent. Thursday's HM miles were about 10 seconds/mile slower than what I was running last fall; they're more like where I was at this time last year. The initial forecast for my upcoming half on Sunday was 38º (3C) with a 60% chance of rain, which is one of my least favorite types of weather, but it's improved to 36º (2C) with only a 25% chance of rain. I don't mind the cold as long as it's not too wet (or too windy). 35.0 miles / 56.3km / 5:57:57 for the week (though I did get every run to be more than an hour).
Decent week last week. 33 miles.
Monday core and stretch
Tuesday am 6 easy miles on the treadmill
Tuesday pm core workout
Wednesday am 6.2 miles with 5 x 3 min 5k place + 4 x 45 sec faster than 5k
Wednesday pm strength training
Thursday 20 minutes easy onthe treadmill
Friday am 4.8 miles with strides
Friday pm strength training
Saturday 3.5 with strideds
Sunday 11 with 1 easy + 1 tempo + 60 min easy + 4 x 5 min tempo
Now just need to make a decision about a HM in April. It's narrowed to 2. DH's friend was nagging him to come up to AC the weekend of their HM. If the current weather pattern holds, that may be the better option since Sundays seem to be the nicer day of the weekend. That said, the way my luck is with race weather, I pick the worst day of the weekend every time.
...Now just need to make a decision about a HM in April. It's narrowed to 2. DH's friend was nagging him to come up to AC the weekend of their HM. If the current weather pattern holds, that may be the better option since Sundays seem to be the nicer day of the weekend. That said, the way my luck is with race weather, I pick the worst day of the weekend every time.
I guess the seeing-DH-friend angle would complicate things, but can you wait until just before the races to decide? Last November I didn't pick between two first-time halfs until the week of the races, but that was partly because one didn't post its course until two days before the race. Assuming races don't sell out and hotel reservations can be cancelled, waiting until just beforehand also gives you a slightly better chance of picking the best weather. Or are they on different weekends, in which case you need to pick sooner to plan your taper?
JamesD, same weekend. I don't think either will sell out. I actually have a refundable hotel room for Salisbury that I booked back in January since the one in walking distance will sell out. Plenty of hotel rooms in Atlantic City, you just pay a premium on weekends.
As far as best weather, there is almost always wind for either race. The only question is how much.
Mother of Cats
Hey all - sorry for my absence - wanted to crank out the race report for my half-marathon this weekend first, and it was hard to find the time between driving back from the race on Sunday and work. The race report is here.
I'll try to circle back for comments on other's weeks tomorrow.
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.
darkwave, nicec job on the race, that has to feel good. I was debating a fall race witht a bus ride, I did not think about the pooping situation, it's the coffee that does it for me. I cringed at the thought of DC traffic, Years ago I came back from a conference in Williamsburg and was shocked at the southbound traffic past Fredericksburg at noon on a Friday.
Stalking the weather can be such fun. When I first saw the 10-day forecast for my half on Sunday it was mid-30's (2-3C) with a good chance of rain and winds around 15mph (25kph). The challenge was going to be how to stay warm while being wet.
Now the forecast is for the starting temp to be at freezing, but with sunny skies and light wind. The new challenge will be dealing with a real temperature increase of 5º (3C) over the course of the race as well as a much bigger increase in the apparent temperature as the sun rises and gets stronger. I definitely prefer this challenge to being wet as I can plan to dress in ways that allow me to adjust as the race goes on.
Now I just have to hope there are no changes for the worse over the next 3 days.
(HCK - $60 race day registration if you're willing to drive all the way to Lincroft, NJ, in search of a half in decent weather, though note the 8:30 start will feel like 7:30 thanks to the time change. )
Stalking the weather can be such fun. When I first saw the 10-day forecast for my half on Sunday it was mid-30's (2-3C) with a good chance of rain and winds around 15mph (25kph). The challenge was going to be how to stay warm while being wet. Now the forecast is for the starting temp to be at freezing, but with sunny skies and light wind. The new challenge will be dealing with a real temperature increase of 5º (3C) over the course of the race as well as a much bigger increase in the apparent temperature as the sun rises and gets stronger. I definitely prefer this challenge to being wet as I can plan to dress in ways that allow me to adjust as the race goes on.
Ahh, weather-stalking. Is it too early for me to do that for my April and May races?
That cold and wet combo would've been tough... definitely prefer the clear skies!
Darkwave - bit of dark humour with that sign in the race! I've seen some hilarious signs... I'm not sure I'd count that amongst them. Congrats on the Masters W and more importantly, on a race that you executed well. I don't envy your pre-race routine though! Only one race around town that'd require a 3:45am start for me and I haven't done that one in a few years.
My week was (loosely) a recovery week but was only really that in the sense that mileage was a little lighter, as it ended up with a lot of surprisingly quick efforts. Little bit sluggish at the start of the week but was feeling good from Wed on, and Thursday's steady run was surprisingly fast and comfortable with a workout in the legs from the day prior. Couple more weeks to build then it's Waterfront HM, hopefully the enjoyable autumn conditions continue.
My right calf started hurting after a mile of last Sunday’s run, so I stopped and spent the rest of the week in the pool. I guess not hurting for the first mile was better than my previous run three days before when it hurt from the start. Was pleased I was able to pool run five days in a row without anything worse than normal soreness. Will test the calf running tomorrow, as my regular pool is closed on Sundays and the other one I use has kayaking lessons taking all but one lane on Sundays. Good thing my goal races are several months away.
Sun - 1.6 miles PM in park 8:46, stopped R calf tightened
Mon - 45 minutes swimming
Tues - 60 minutes pool running
Weds - 60 minutes pool running
Thurs - 60 minutes pool running
Total - 1.6 miles
YTD Average - 30.0 mpw
[sorry I never got around to commenting last week]
Ugh, James, I'm sorry to read about the setback. You have had lousy luck. FWIW, if you want to try doing workouts in the pool, I've discovered that 10x3 minutes very hard, 1 minute easy goes a long way in preserving aerobic fitness.
Marky_Mark - Hedgehogs in Moonlight sounds like a children's mystery.
Fred - I hope the half went well.
Half_Crazy - which two half-marathons are you deciding between?
Watson- I agree with the recommendation for Running Rewired. I also like his first book, Anatomy for Runners - I actually think that's the better of the two, though both are worth purchasing. Running Rewired comes across to me as the training/workout appendix to Anatomy for Runners. I also like DiCharry's Mobo Board as a rehab tool.
***
Editing to add in last week for completeness, in italics)
41 miles running, 1000 yards swimming and 2.5 hours pool-running.
M: 90 minutes pool-running.T: 11 miles, including a track workout of 2x800, 1600, 2x800, 4x200 with splits of 3:29, 3:24, 6:50, 3:21, 3:23, 48, 49, 49, 49; 5:13 recovery after the 1600 and 2:4x-3:0x recoveries after the 800s. Full recovery for the 200s. Followed with leg strengthwork and 500 yards recovery swimming.W: Streaming yoga and 8 miles very easy (9:27) plus drills and strides. Th: 60 minutes pool-running and upper body weights/core. F: 6 miles, including 1600 uptempo in 7:11. Drills and strides after.Sa: OffSu: 3 mile warm-up, and then a half-marathon in 1:33:20 (7:51/7:22/7:03/6:58/7:08/7:15 (long)/6:53 (short)/7:02/7:01/7:03/7:00/6:57/6:55/0:45). Later 500 yards recovery swimming.
This week:
53 miles running, 1000 yards swimming and 3 hours pool-running.
M: 90 minutes pool-running.T: Upper body weights/core and 8 miles easy (9:24) plus drills (no strides).W: Streaming yoga and 10 miles easy (9:19) plus drills and hill sprints. Th: 90 minutes pool-running and upper body weights/core. F: 10 miles, including a short track workout of 3200, 1600 in 14:04 (7:07/6:57) and 6:44 with 5:15 jog in between. Followed with leg strengthwork and 500 yards recovery swimming.Sa: Streaming yoga and 10 miles easy (8:54), plus drills and strides.Su: 14 miles progressive, split as first 5 miles averaging 9:07 pace, next 4 miles averaging 7:49 pace, next 5 miles averaging 7:27 pace, plus a mile cooldown. Followed with injury prevention work and 500 yards recovery swimming.
The first half of the week was recovery from Sunday's half-marathon, and then I reintroduced some faster running. I also shifted full time to wearing a big toe spacer for all my runs, including workouts.
Wearing the big toe spacer requires some adjustment - it feels like a rock in each shoe between my big and second toes. But running with it feels great - I feel much more stable when I run, especially when I push off. And I'm running faster for the same effort - not surprising since I essentially have better wheels to pair with my engine.