Forums >Racing>2023 The Waltons: Racing & Training Thread
Hot Weather Complainer
Hash - let's make sure we catch up at the start or at the pub. Even if we don't manage it it seems like we may see each other out there.
watson - My coach has run the numbers on my training and wants me to target 49 mins for each lap, which gives me a time of 3:16. It makes me a little nervous but he knows I want to be conservative so has factored that in. The weather looks really good at this stage, it's home turf, flat course. If I stick to the plan, and he's right, it should be a good day. But I'm still pretty anxious after Melbourne, and I'll never take a good day for granted in this event. I'll write a proper race preview to stop myself losing the plot later in the week.
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
Waltons ThreadLord
Fred - congratulations on the weekly mileage peak for the year. Interesting on the country roads - you don't get nervous about a speeding car? I've always felt that at least in suburbia a lot of drivers expect runners.
Even in surburbia, I keep an eye out for speeding cars, especially in NJ. I try to stick to the rural roads that are less traveled and have decently wide shoulders. Plus I run early.
Glad to hear your "software updates" are getting incrementally better.
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
JamesD
Running early isn't always safe either, especially on weekends. When we lived in Spain, DW used to run at 6am on weekends, and she saw lots of drunks driving home unsafely from the clubs that had just closed. Might be less of an issue on rural roads, though.
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
I don't ever consider running on roads to be safe, which is one reason I don't run with headphones/earbuds. There are just degrees of safety. I've had far more close calls in the middle of the day than in the early morning, and I attribute that to the law of large numbers - there are simply more people out driving in the middle of the day. I avoid running at rush hour whenever I can.
Yeah I definitely agree with this. Just not that many cars out when I'm running at 6am a lot of the time. Most of the roads I run on around home are fairly quiet... I've never seen anything to really cause me concern apart from one lunatic in a truck getting complete road rage at me for crossing a roundabout ahead of him (safely, I should add!). If I'm in the city there's nice wide footpaths the whole way so no issue.
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"
I've always felt that at least in suburbia a lot of drivers expect runners.
In Baltimore County suburbia, they definitely do not or they just don't care. It rare that people check both directions when they are turninng right out of a business (there are sidewalk). I have what is probably a bad habit of standing with my hands on my hips and a pissed off look for them to see once they turn. The county councilman for my area has been clear that with the shortage of poplice, they can't really do a lot of enforcement, which leads to just all around lousy driving everywhere.
The good running weather continues here. 48º (9C) and dry this morning when I went to the track. I ran 4 x 1 mile at something between 10k and HM pace, with ¼ mile recoveries. 7½ miles for the day. If I'm really, really lucky, this weather will hang around for another couple of weeks and I can run a good half on the 23rd.
I'm very envious Fred. We had a nice start to autumn but now it's warmed up again.
Hash and Steve - good luck for the marathon. I think you both should go sub 3:20, I wonder if you both should be aiming 3:15?
Watson - Yeah, you're probably right. Aiming for 3:15 seems a strong-enough goal, without overdoing it.
Good luck at the Honest 10! I always find that course tough - there is usually some kind of headwind to deal with!
50+ age-group PBs: Half Perish 1:24:24 (June '23 Road Race) - 10km 37:52 (2022 Local Road Champs) - Track 5km 18:49 (Aug '22) - Perish Run 3:17:42
2024 Goals: Boston Perish Run Sub 3:15 - Road/Track 10km Sub 37:30 - 5km Sub 18:20
Host your own fivem server hosting with our reliable, high-performance hosting. Get the best performance, control, and protection with our custom hosting solutions.
Get the perfect gaming experience with FiveM servers hosting. We offer reliable, fast, and secure servers that are highly optimized for FiveM.
I've been having some inconsistent results in my workouts so I decided to do a little experiment with different types of shoes. I did a two mile warmup then ran 1 mile at HM pace (8:20 for me) three times, in a different pair of shoes each time with a recovery break between the miles.
The results were kind of interesting to me.
Heart rate was about the same for all three, so no real difference in terms of aerobic effort. The effort/fatigue impact was mostly on my legs.
It will be a race day decision, but I'm leaning towards the second pair. The carbon plate shoes are definitely my choice for 10k or shorter. They might work if I'm ready to try for a faster half. The carbon shoes also seem to be harder on the hip that tends to get sore, so there's that.
Hello Fred - nice test there (that's pretty fast - that's my threshold pace actually). Could you put the names to the shoes as well? You seem to own quite a few pairs too!
Steve, Hash, RP and all other racers: good luck, cool weather and no wind!
Thanks everyone for the encouragement on my calf injury. I didn't think it would go away, and it hasn't fully. But 4 days of rest/cross training has helped a ton. I still feel that it is there, and this may be a Steve at Melbourne type of injury, that jumps at me at mile 20; but at this stage, with 3 weeks to go, it may just go away over time. I have eased back into running on Monday, and have gradually increased the length of my runs until the weekend. I have missed 2 weeks of long runs (longer than 20km). I have one or two long runs left within the next 10 days. Here is my week (7h14 time on feet):
HM: 1:47 (9/20) I FM: 3:53:11 (9/23)
2024 Goals: run a FM & HM + stay healthy!
Done.
Yeah, I continue to experiment with shoes as my favorites get discontinued, so I buy stuff I see on sale and try them out, leading to multiple pairs.
Glad to hear the calf has shown improvement with rest.
Good luck to the racers!
Another decent week for me. My volume is very gradually increasing, my niggles are less of a problem, and running feels a bit easier. Volume & paces still aren’t where they were other years at this time, but it feels like I’m headed in the right direction. We’re going to Omaha for the Berkshire Hathaway annual meeting again this year in three weeks; I had assumed I’d run their 5K again, but I may avoid starting any faster running until I get my long run up to a consistent 13ish miles and either skip the race or just train through it.
Looking forward to watching Boston Monday.
Sun - 11.4 miles PM in park @ 8:23, hamstrings a little sore at end
Mon - 7.5 miles very slow treadmill (90:20) + 0:40 walk breaks/6:00
Tues - 45 minutes swimming
Weds - 10.9 miles AM in park @ 8:47
Thurs - 7.5 miles very slow TM (90:25) + 0:40 walk breaks/6:00, L Achilles sore
Fri - 8.4 miles AM in park @ 8:43
Sat - 44 minutes swimming
Total - 45.7 miles
YTD Average - 34 mpw