2023 The Waltons: Racing & Training Thread (Read 99 times)

Fredford66


Running Musician

    Frederick 1 Jan Hangover Run 5k

    Frederick 7 Jan Winter Trail Series #3 10k

    Frederick 21 Jan Winter Trail Series #4 (distance TBD)

    Frederick 4 Feb Winter Trail Series #5 10k

    Frederick 24 Feb Al Gordon 4M

    Frederick 12 Mar E. Murray Todd Half

    Frederick 1 Apr RunAPalooza Half

    Frederick 23 Apr Jersey City Half

    Frederick 5 Nov New York City Marathon

     

    More to come, I'm sure.

    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): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
    Marky_Mark_17


      Good reminder, Fred.

       

      Zebano - upcoming races for me:

       

      5 Feb - Clevedon Country HM

      2 Apr - Waterfront HM

      6 May - Southern Lakes HM

      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: Run the Point 10k, 27 Nov, 35:00, 1st overall

      Up next: Clevedon Country Half Marathon, 5 Feb

      "CONSISTENCY IS KING"

      Fredford66


      Running Musician

        Zebano - Thanks for taking thread lead this year.  Glad to hear your legs feel so good.

         

        DW - Good idea to shift runs around the holidays.  Good luck with the neurologist.

         

        CC - Enjoy the base building time.

         

        Steve - Good luck with the late February race.  I don't think I'd run a half in July here.

         

        HCK - Welcome, though I know you were already posting intermittently last year.  I hope 2023 is better for you.

         

        Watson - Nice job on the big week.

         

        Mark - Quadriplegic hobgoblins?  Nice week anyway.

         

        James - I wish you the best in getting back to 40 mpw and staying injury-free.

         

        Keen - Good luck in your pursuit of an NYC qualifier.

         

        I participated in the annual New Year's Day 5k in my town. My time was the same as last year. Funny thing is my watch claims the course was 0.03 miles longer this year, but if I compare the maps closely, I can see that this year's course was actually a bit shorter based on where the finish line was (start and turnaround were the same). I can also see that my watch marked the 1, 2, & 3-mile splits earlier along the course than it did last year. Maybe a software update redefined just how far a mile is?

         

        31.9 miles for the week.

         

        Date Course Type Distance Duration Pace Temp
        12/26/2022   Easy  4.0 mi    41:03  10:16  27
        12/27/2022   Repeats  8.5 mi 1:26:09  10:09  23
        12/29/2022   Pace  7.0 mi 1:04:08    9:10  27
        12/30/2022   Easy  4.8 mi    48:22  10:05  53
        12/31/2022   Easy  3.5 mi    35:34  10:10  43
        1/1/2023   Easy  1.0 mi    10:05  10:06  50
        1/1/2023

        Hangover 5k

        Race  5.0 km    24:18    7:50  51
        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): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
        zebano


          Progress is just trying to average a quicker pace.

           

           

          This is what I was really wondering. Session  to session progress. I didn't  know if you'd go until you hit 20 reps and then shift to min on/off or something like  that.

           

          Steve - Wow thats a lot  of racing to start year. Go  get em.

           

          Half Crazy- I'm glad they didn't pave your singletrac. They've been paving tons of stuff around here and it's really annoying.

           

          DW -glad things are clicking in the lead up to Houston

           

          Fred - what I said to Steve but x10. Solid week!

           

          Mark -All in on the HM huh? Any  PR attempts in  there?

          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


             

            Mark -All in on the HM huh? Any  PR attempts in  there?

             

            Clevedon is a new race around where I used to live (Clevedon) so I'm kinda obligated to do that, it's flattish and nice countryside running but won't be fast (too hot - and that's with a 7am start time too!).  Treating that as more of a tempo workout than anything else.

             

            Waterfront HM is dead flat (and a very fun event!).  It's a possible opportunity for a flat course PB but weather dependent at that time of year - heat, wind or humidity are all still a risk.  If you'd asked me that a week ago I'd have said no chance but this morning's workout felt like the body had turned a corner so with decent training and good conditions maybe it is possible.

             

            I'll know after Waterfront whether Southern Lakes HM is a PB attempt.  Regardless of how things pan out with the baby in June, it'll be my last chance to run a decently fast HM until at least November.

            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: Run the Point 10k, 27 Nov, 35:00, 1st overall

            Up next: Clevedon Country Half Marathon, 5 Feb

            "CONSISTENCY IS KING"

            Fredford66


            Running Musician

              Mark - I had read your partner was expecting but forgot to comment on it.  Best wishes for a simple delivery and a healthy child.

               

              After the problems I had with last week's track workout, and given I'd just run a 5k tow days ago, I slowed the target for today's speed work from 0:56/200m to 0:57/200m, or 5:42/1,200. Today's workout was 4 x 1,200m with 400m recoveries.  With the 5:42 goal in mind, I ran the first three in 5:48, 5:52, 6:02.  My RP noticed during the third one that I was favoring my left leg.  One lap into the 4th repeat and I noticed it too - I was actually starting to drag my left leg through the stride and it was causing stress on my right leg, so I stopped.  The problem seems to be pain in lifting my left knee (the pain is in the knee when it bends).  I walked a lap while my RP finished the workout and I was able to run 1¼ miles back home at easy effort.  I suspect there are x-rays and physical therapy in my future.

              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): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
              zebano


                oh no Fred, I'm sorry to hear that. Good luck with the doctor/PT.

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

                CommanderKeen


                Cobra Commander Keen

                  Don't shun me because I'm Overlord of the Competitive Jerks thread!


                  A light week from me, not worth posting. I had a weird ankle pop Thursday that lead to it being really tight and painful, but it loosened up without issue. I was even able to play in a kids vs parents indoor soccer match, which was a ton of fun.

                   

                  Training starts ramping up a bit this week. I've not really been happy with my HR for paces recently, but I presume that's largely due to a week or so of illness following CIM and just being a bit more out of shape in general.

                  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

                  Fredford66


                  Running Musician

                    oh no Fred, I'm sorry to hear that. Good luck with the doctor/PT.

                     

                    Thanks.  Doc scheduled me for some PT and asked that I stop the speed work and reduce mileage.  I promised to do the first and consider the second.   It hasn't been an issue during easy runs, perhaps because I don't bring my knee up as high while swinging my leg forward, which is when it hurts.  Hopefully, it's something simple like an IT band irritation.

                    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): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12
                    zebano


                      Don't shun me because I'm Overlord of the Competitive Jerks thread!


                      A light week from me, not worth posting. I had a weird ankle pop Thursday that lead to it being really tight and painful, but it loosened up without issue. I was even able to play in a kids vs parents indoor soccer match, which was a ton of fun.

                       

                      Training starts ramping up a bit this week. I've not really been happy with my HR for paces recently, but I presume that's largely due to a week or so of illness following CIM and just being a bit more out of shape in general.

                       

                      light week = 60 miles?? Wink

                       

                      the soccer match sounds like fun.

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

                      zebano


                         

                        Thanks.  Doc scheduled me for some PT and asked that I stop the speed work and reduce mileage.  I promised to do the first and consider the second.   It hasn't been an issue during easy runs, perhaps because I don't bring my knee up as high while swinging my leg forward, which is when it hurts.  Hopefully, it's something simple like an IT band irritation.

                         

                        Lol, that reminds me of my last PT visit. "Absolutely no speedwork, I'd ask you to reduce mileage but I know you won't". Glad you get to keep running

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

                        DavePNW


                          Hi, just jumping in here to kindly request the removal of the apostrophe from the thread title. TYVM.

                          Dave

                          Marky_Mark_17


                            Hi, just jumping in here to kindly request the removal of the apostrophe from the thread title. TYVM.

                             

                            Fair point.

                            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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                            Up next: Clevedon Country Half Marathon, 5 Feb

                            "CONSISTENCY IS KING"

                            Marky_Mark_17


                              Mark - I had read your partner was expecting but forgot to comment on it.  Best wishes for a simple delivery and a healthy child.

                               

                              After the problems I had with last week's track workout, and given I'd just run a 5k tow days ago, I slowed the target for today's speed work from 0:56/200m to 0:57/200m, or 5:42/1,200. Today's workout was 4 x 1,200m with 400m recoveries.  With the 5:42 goal in mind, I ran the first three in 5:48, 5:52, 6:02.  My RP noticed during the third one that I was favoring my left leg.  One lap into the 4th repeat and I noticed it too - I was actually starting to drag my left leg through the stride and it was causing stress on my right leg, so I stopped.  The problem seems to be pain in lifting my left knee (the pain is in the knee when it bends).  I walked a lap while my RP finished the workout and I was able to run 1¼ miles back home at easy effort.  I suspect there are x-rays and physical therapy in my future.

                               

                              Thanks Fred.  We are pretty excited although obviously that newborn phase is all kinds of hard work!

                               

                              Hope that niggle is nothing serious... all the best with the PT.  Hopefully something as simple as a bit of patellofemoral irritation or kneecap tracking.  The latter happens to me every now and then and normally my osteo can fix it pretty quickly.

                              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: Run the Point 10k, 27 Nov, 35:00, 1st overall

                              Up next: Clevedon Country Half Marathon, 5 Feb

                              "CONSISTENCY IS KING"

                              Fredford66


                              Running Musician

                                Mark - I've had patella tracking issues before; this feels different.  I know my ITB is a bit tight right now and the pain is in the vicinity of the top of my tibia (i.e. on the side of the knee), so maybe it's an extension of my ITB issues (which could also track to the hip pain?).  It's just in the past ITB issues for me have only gone to the top of the knee and never the hip.

                                 

                                Zebano - I've heard it said that a good orthopedist is one who knows that a runner will halve any prescribed time off.  When I last saw one due to rolling my ankle badly on a rock, he told me there was a hairline fracture.  Instead of telling me not to run, he told me I could still run but if I took another wrong step before it healed then the entire joint could let loose.  Pretty clever of him to leave the decision up to me in that way - I took 4 weeks off.

                                 

                                Yesterday's rest day, spent in a decent office chair instead of on a couch as per my week of vacation, seems to have helped my leg a bit.  I managed to run 7 miles with 4 at HM pace without significant discomfort.  My pace was slow for the HM miles (8:15 - 8:20 target and I averaged 8:26), but I'm going to ascribe some of that to the unusual weather.  It was very, very foggy outside and the dew point of 50º was higher than the usual average temperature in January - I've become acclimated to cold/dry winter running and all of a sudden we have warm/moist spring conditions.  I'm still going to see the PT next week as I know there are still issues to address in my knee and hip.

                                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): Winter Series #5 Trail 10k, 2/4; E. Murray Todd Half, 3/12